My top 6 Nutrition Tips to Healthy Life

Make sure to fit in your Interval Workout today – remember, interval workouts help you burn 30% more calories then exercising at one set pace and can leave your metabolism elevated for up to 12 hours after each workout. There is no better way to spend your limited fitness time! My top 6 Nutrition Tips:

1) eat breakfast within 1 hour of waking up – this kick starts your metabolism
2) drink 64 ounces of water per day – you should be going to the bathroom every 1 to 2 hours
3) eat every 2 to 3 hours throughout the day including healthy snacks mid-morning and mid-afternoon
4) limit your portion sizes – no seconds
5) limit yourself to one soda per day and no coffee after 12PM
6) limit yourself to 1 dessert per week - Lose 26 pounds in 1 yr. by limiting your desserts! Go from 7 to 1 day to decrease calories by 1,800 (300 per dessert) per week. 3,500 calories burned (more than consumed) equals 1 pound.

Follow these 6 tips and you will be pleasantly surprised how much this improves your energy and health (never mind what it will do for your weight loss if that is one of your goals). Good luck!

READ MORE - My top 6 Nutrition Tips to Healthy Life

Testimonial: Lots of little victories equal big gains!

I owe a great debt to Jonathan and the entire No Excuses Team. I have struggle with weight all my adult life and it just spiraled out of control after gaining 58 lbs with my first child and then 35 with my second over two decades ago. Never having learned to enjoy exercise for exercise sake as a child I was never able to "work" the baby weight off - I am however very competitive and love competitive sports. Once my weight hit a point that tennis or any other physical competitive sport was not enjoyable - I simply stopped any form of exercising. That meant that the weight gain just stayed around and slowly additional pounds accumulated. It is amazing to think that gaining just 1/2 a pound a month is 6 lbs a year! When you are in your 50's that small accumulation can mean 30 or more extra pounds to lug around each day.
My husband and son and son-in-law enjoying backpacking. They are all in good shape and they work very hard to ensure they are not carrying more then 40 pounds in their backpacks (which are designed to carry the weight with minimum strain) as it take away from the joy of hiking when you are lugging around more. I however have been carrying over twice that amount for decades and trust me...it is not distributed in an optimal way for efficiency!

I started with FlyLady five or six years ago and she and her team have changed my life. With small steps and a can do attitude - my home, my perspective, and in the past year and 1/2 my physical well being - have been overhauled. It would be hard for my friends to believe how dramatically it has impacted me because I always kept an "outside" looking nice home and am a very positive person but the changes are huge and believe me my husband notices the difference =) On the physical well being front - I have always been able to lose weight when I got a full head of steam and jumped into a diet. My will power was rock hard and I would rigidly follow all the diet restrictions with no exceptions and could loose an average of 2lbs a week - week after week for months. Until I stopped the "diet". Then it would just pour back on slowly about 2-5lbs a month until I would be right back where I started in a year or two.

ON Dec 31, 2007 I registered with Jonathan and NEWO having read his messages through FlyLady for awhile. In 2008 - I lost about 20lbs but my biggest accomplishment was that I made major changes in how I ate. Fresh fruit and vegetables became a norm instead of a rarity. Jonathan's "Don't tell me you are trying to lose weight if you are having more then one dessert a week" became a mantra for both my husband and myself. (My husband finds it both a humorous and motivational good nutrition reminder for himself as he works to get in extra good shape during 1/2 marathon training). All of those 20 lbs I lost without being on a "diet". Cooking more at home and eating more variety of food then we ever had before and with no feeling of "sacrifice". This year I have continued to make changes in how I eat.

In addition - I try to move as much as possible and find Jonathan's daily messages really encourage me to try new things and find new ways to move. I try to do intervals when I do my home blessing on Monday. I have added mowing sections of the yard (we have a large yard). challenge myself to walk further - to make that one extra errand run - to walk those few more steps to put something up instead of setting it down. Results from these small victories? I have now lost 46lbs which for the first time ever I have no fear of gaining back again...because I will never "stop dieting" since I am not dieting now. I have just slowly made life changes. I also have numbers to support my healthier feelings. My blood pressure (which was previously considered high and I have been prescribed medication for in the past) is now 114/73. My cholesterol has dropped from borderline high to a great normal number.

A sincere thanks for all you do! I know that I have a long way to go to get to the weight that I want to be - but I also know that at my pace (1/2lb a week average) I am able to support the new lower weights with an eating & movement lifestyle that I can maintain. I am a new healthier me and on a path of success to being an even healthier me. I look forward in the upcoming months and years to continue increasing my nutritional & exercise knowledge with the help and support of Jonathan and his No Excuse Workout Crew!!

READ MORE - Testimonial: Lots of little victories equal big gains!

No Excuses Workouts: 7/17 FIT. MISSION & Perspective & Appreciation

My Weekly TV Fitness Segment on ABC
• Today during the 11AM News on Channel 7 in Colorado
• Today's topic is “The Strength Training Cardio Workout!"
• I will send a post this afternoon or on Monday - once the segment is uploaded to their site
• I will be sending out my “Quick fixes vs. Slow & Steady!” segment from 2 weeks ago in a separate e-mail tody (the new producer has not been named so getting the segments uploaded to their web site is still up in the air for the next week or two)

Perspective & Appreciation
Sometimes in our busy days we forget to realize how lucky we are. If our biggest challenge is whether we can find the time to exercise or trying to get motivated, than please try to step out and look in on how positive things are overall. Millions of people in this world would pay a million dollars to be able to exercise or go for a walk. I never lose that perspective because we are all tremendously blessed for so many reasons. We are healthy enough to move and Life is Good!

I am not trying to over-simplify our worlds because we all have a lot going on. But today, stay positive and think of all the things you can be thankful for and appreciate them. As you do today's Interval Workout or some type of positive movement, step out of your busy world and think about how blessed and lucky you are to be able to move at all. Have a great workout and a great weekend!

READ MORE - No Excuses Workouts: 7/17 FIT. MISSION & Perspective & Appreciation

No Excuses Workouts: Set Yourself Up For a Successful Week!

I hope you had a great 4th of July! If you did not workout and/or ate like a mad person, then lets jump back on the horse starting tomorrow morning (or fit in some positive movement this afternoon). Set yourself up for success by following these tips that will help you maximize your fitness and weight loss results:

• Schedule your workouts – actual days and times
• Get your drinks and food ready the night before
• Get your workout clothes and/or workout bag ready the night before

Schedule your workouts:
Pick specific days and times for your workouts and write them in your calendar. If you are following my daily fitness missions then you would schedule 30 minute (or 10 minutes if you are just getting started) Interval Workouts on M, W and F and 6 to 24 minutes (depending upon where you are in your journey) No Excuses Workouts on T and Th. Or if you have the No Excuses Workout System and have already picked your days, then write them in your day planner or on your wall calendar.

Get your drinks and food ready:
Every night, I fill up two water bottles (20 ounces each - for my next days' workout) and two 32 ounce bottles of water. I put them all in a shopping bag along with healthy snacks (examples: banana, granola bar, Clif Bar, pretzels, nuts, etc.) for my mid-morning and mid-afternoon snacks. I also make my lunch and put that in the fridge. Making your lunch ensures that you eat something healthy, have a normal portion size (most restaurant portions are 1.5 to 2 times what you need) and it also helps you save money.

Get your workout clothes and/or workout bag ready:
I make sure to put my workout clothes and sneakers in my workout bag every night. So in the morning, both bags are next to the door and I just need to put my lunch in and put the bags in my car and I am ready to go. These routines are especially important if you are a Mom because once your kids are up in the morning and things start getting crazy, getting ready for your workout can seem like a major hassle and can lead to you blowing it off. I would rather sit and relax at night then make my workout drinks and lunch and put together my workout gear. But it is now part of my routine and it sets me up for success for the next day.

Please start building these routines into your evening routine and you will be pleasantly surprised how much this helps you stay consistent with your workouts and healthy eating habits.

READ MORE - No Excuses Workouts: Set Yourself Up For a Successful Week!

Testimonial: I have actually GAINED a pound!

I began your program 8 weeks ago and received the heart rate monitor 4 weeks ago BUT have not lost any weight! I have actually GAINED a pound and my goal is to lose about 15 lbs. Now, before you think this is a letter of complaint, let me tell you about the wonderful things that HAVE happened.

1. My clothes fit! Pants that I couldn't previously zip or that had to be unbuttoned in the afternoon can now be worn comfortably all day!
2. I have muscles again. My arms are firm and strong! I thought my arms were destined to only become flabbier as I approached 40. And I can feel muscles in my legs and backside.
3. I have chest muscles that I didn't know it was possible for me to have!! :)
4. My core is stronger. Yes, my belly still needs a lot of work after 3 babies and I won't be wearing a bikini anytime soon but yesterday I was at an hour long ceremony where I had to stand most of the time and had my sleeping 30 lb. 2 year-old DS in my arms the whole time. There wasn't a place to put him down. I was able to do it!!! My body was strong enough to hold him all that time without back pain or exhaustion!
5. I like how I look in my new bathing suits. I had been dreading buying suits, as I always have, and finally had to a few days ago. And guess what?!? I found two modest but cute suits that actually look and feel good on me! Thanks to you and your system!!

I do know the reason I am not losing weight by the way. I LOVE good food. I eat well, just too much. We grow organic veggies and I love to bake. I use whole grains and good fats but I just eat more of it than I should. I'm getting better at that and the scale has begun to nudge back down. I'll get the weight loss benefits of this soon too. But in the meantime I'm very happy with my results so far! Thank you!

READ MORE - Testimonial: I have actually GAINED a pound!

Testimonial: A 55 year old granny who enjoys not looking like one

I have been doing the No Excuses Workout and the Intervals for about fifteen months now, and one day I was walking across Main Street in our town, and somebody whistled! No one else was nearby, so they must have meant me, but my first thought was, “They are just joking. Nobody whistles at fifty-five-year-old grandmothers. Maybe they were being sarcastic.” Then I realized that I certainly don’t look bad enough for anyone to be being sarcastic. Maybe they honestly thought I looked good!
I can see in the mirror that the “saddlebags” that used to hang from the sides of my hips are gone, my abs are tight, and my shape is smooth and muscular, way too young for many women my age.

I haven’t lost much weight (my doc says my weight is OK), but I sure do look and feel different! Jonathan, your way really works. Thank you. I hadn’t been whistled at in years. I have had seven children, but with exercise, you don't have to look like it. Zann - a 55 year old granny who enjoys not looking like one.

Jonathan here: Zann is the primary example of what I meant in my post titled Be a Rock Star Grandparent! I love this story and I am impressed that Zann (with 7 kids and with grandchildren) has experienced such positive changes in her body and health. Congratulations Zann - You are definitely a Rock Star Grandparent!

READ MORE - Testimonial: A 55 year old granny who enjoys not looking like one

Testimonial: Since Jan 1st I have lost 23 pounds!

My doctor put me on a very restrictive diet and exercise program in January this year- well, it was restrictive for 6 days per week, then on day 7 I could eat whatever I wanted, nothing blacklisted. However, because I'm single and often eat meals at others' homes or in restaurants (alot more than just one day per week), the restrictions burned me out completely after a few weeks. I was often around food that I didn't necessarily choose, and felt like I couldn't eat, so I was constantly depriving myself. Bottom line: the diet just wasn't flexible enough for my lifestyle.

The phrase "no excuses" came to my rescue! Through reading your encouraging messages and all the testimonials, plus starting to understand the Flylady philosophy, I finally got it! "No excuses" doesn't mean run 2 miles no matter what. It means MOVE no matter what. My whole concept has changed. Now, when I stand in line, wait in the doctor's exam room, or I'm on a conference call, I move - marching and doing various movements and stretches. It's not hard to put in 30 minutes of exercise EVERY SINGLE DAY when you realize all the idle time which could be filled with movement.

I have continued to make healthy food choices when possible, and I am learning to limit my portions, paying closer attention to my body's satiety signals. Since Jan 1, I have lost 23 pounds, which is nearly 1/4 of the weight I need to lose. If I just keep up my habits of moving and making the best food choices I can in the situation, by the end of next year I'll be almost at my target weight. I CAN'T BELIEVE it's this easy! Just takes a concept change, that's all.

READ MORE - Testimonial: Since Jan 1st I have lost 23 pounds!

Set Yourself Up For a Successful Week!

Set yourself up for success by following these tips that will help you maximize your fitness and weight loss results:

• Schedule your workouts – actual days and times
• Get your drinks and food ready
• Get your workout clothes and/or workout bag ready

Schedule your workouts:
Pick specific days and times for your workouts and write them in your calendar. If you are following my daily fitness missions then you would schedule 30 minute (or 10 minutes if you are just getting started) Interval Workouts on M, W and F and 6 to 24 minutes (depending upon where you are in your journey) No Excuses Workouts on T and Th. Or if you have the No Excuses Workout System and have already picked your days, then write them in your day planner or on your wall calendar.

Get your drinks and food ready:
Every night, I fill up two water bottles (20 ounces each - for my next days' workout) and two 32 ounce bottles of water. I put them all in a shopping bag along with healthy snacks (examples: banana, granola bar, Clif Bar, pretzels, nuts, etc.) for my mid-morning and mid-afternoon snacks. I also make my lunch and put that in the fridge. Making your lunch ensures that you eat something healthy, have a normal portion size (most restaurant portions are 1.5 to 2 times what you need) and it also helps you save money.

Get your workout clothes and/or workout bag ready:
I make sure to put my workout clothes and sneakers in my workout bag every night. So in the morning, both bags are next to the door and I just need to put my lunch in and put the bags in my car and I am ready to go. These routines are especially important if you are a Mom because once your kids are up in the morning and things start getting crazy, getting ready for your workout can seem like a major hassle and can lead to you blowing it off.

I would rather sit and relax at night then make my workout drinks and lunch and put together my workout gear. But it is now part of my routine and it sets me up for success for the next day. Please start building these routines into your evening routine and you will be pleasantly surprised how much this helps you stay consistent with your workouts and healthy eating habits.

READ MORE - Set Yourself Up For a Successful Week!

Testimonial: Thank you for my renewed energy and zest for life!

I got on board with your No Excuses Workout System back in January 08 and despite a bumpy road was doing well, then in October last year all the wheels fell off my wagon and undid all the hard work I had done. I turned 60 this February and your voice in my head telling me, that today's a new day to get on board, made me decide in April that I needed some personal accountability and I have not looked back.

I want to thank you for your unfailing support and the fact that there are no recriminations for sometimes lapsing. I truly think it's like giving up smoking, sometimes it takes more than one try to maintain the consistency of exercise. Now, I get up early, and make sure I do my exercise before I go to work. One morning I was running late and was going to give it a miss when I heard your voice "if you've only got 10 minutes, only do 10 minutes" - it felt wonderful and set me up for the day, instead of beating myself up for not doing my 30 minutes. You have devised a great program and it truly works! Thank you for my renewed energy and zest for life ....

Congratulations Elaine for not beating yourself up and for jumping back in the game after your birthday. It is not the falling down that shows us whether we are strong - It is the getting up! Remember team, we are not trying to be perfect (it is impossible). We are just trying to make healthy choices each day and move in the right direction (that is all we can do!).

READ MORE - Testimonial: Thank you for my renewed energy and zest for life!

Parkinson's Disease is not holding me back!

You are AWESOME! I was sure that there was no way for me to exercise, and after speaking to you, I found out that there WERE exercises I could do. I went down the stairs to the basement, and marched in place - every day since you told me this exercise, for 100 steps, and then I stepped up onto the first stair up and then back down, alternating legs, for 50 steps. Each day I tried to march with my knees coming a little higher up, and I was amazed at how it seemed to raise my heart beat! Just marching!

Then, when I got your email about the low-impact workout that can be done in a chair, I was able to do everything there, except for raising myself 1/2" off the seat (that will take me some major weight loss to get to do that!!), but I did the alternate exercise for that. Then, with the endorphins running on high, I took our dogs on a very short walk - short because we live at the top of a hill and leaving home is always downhill, but coming back is always uphill. I have 9 dogs, and I took them each about 1/4 mile away from the house and then back, got the next one, and took it, and without wavering, marched back out the door and went out for that dog's walk. And when we got home, I rested. I did the dog walk thing every other day. And sometimes I took two at a time. I am drinking a ton of water. I have to use the bathroom at least once every hour, sometimes twice in an hour. To tell you the truth, I'm flabbergasted at how much exercise and just MOVEMENT I can fit in.

I'm going to look for more ways to fit some movement in - yesterday I had to go to the grocery store, and it is undergoing expansion, and they keep rearranging where they put things. So it is back and forth through the store from one end to the other and then back and forth several times - I'm sure I walked at least one mile Usually my first stop is at the ice cream, where I get a quart of vanilla ice cream. But I was able to say NO! to that. Instead I went to the far end of the store, where the fruits and veggies are stored, and got about 3 days worth of fruit and veggies, and salad fixings. I did not buy one ounce of junk food. I was so proud of myself. I cannot thank you enough for your initial call to me, and subsequent call about the low-impact workout regime - I did eventually find it, but I had the one you sent me all printed out by then. I've changed my screen saver to say NEWO and have that scrolling across my screen all the time. To keep it in front of me. I feel like my life has changed, in baby steps, but still has changed. I feel PUMPED!

READ MORE - Parkinson's Disease is not holding me back!

Fitness: This time all the pieces fell into place

I am finally putting the pieces together. I got your system last January and started following your program but then fell off the wagon. I have been involved in the last three challenges and always gave up after a few weeks. I usually started off with good intentions, but then life got in the way, and I would find excuses for not doing the workouts. This time I decided not to focus on the numbers (weight, number of workouts, etc.) I just wanted to consistently do something that would improve my health. I started with walking my dog every morning and evening. I would hear your voice saying "Keep your chest proud" from the No Excuses Workout DVD. So I would do just that on the walks. Small things, Simple things that added to the dog walking.

The new challenge came up and I decided to enter my dog walks and try one more time to do the intervals and the NEWOs. I needed to be accountable to someone, something, so I gave the software one more try. I am amazed at the progress. This time all the pieces fell into place. I have been consistent, and have dropped from a size 14 to a size 10 petite skinny jeans. No elastic!! :-) When I entered the other challenges, I finished number 1647, then 982, then 131, and now, as of today, in this current challenge I am 12th!! Go me!!!!

It has taken over a year to get to this point. Many starts and many failures. But finally I get it. I am taking the responsibility for my health and well being. No one else can do this for me. Your encouragement during this past year on BlogTalkRadio has helped me. You challenged me to think things through. I am thankful that you are interested in us Flybabies, and are willing to talk with us on the air.

I used to call you and say that I was your "problem child". It seemed something would happen that would stifle my willingness to stay on the program. You corrected me and said that I could not say that anymore. Next time I called in you said that I had to identify myself as your "friend". Thanks for correcting my "stinking thinking". Small steps. Small improvements. Many u-turns along the way. But now I am headed in the right direction. Thanks, friend. You've played a big part in my success.

READ MORE - Fitness: This time all the pieces fell into place

Fitness: In just a few short weeks, our family is different!

From listening to the radio show, Jonathan’s voice echoes in my head and the words “NO EXCUSES” have made a huge impact on me! They have released me from that perfectionist attitude that makes it so easy to keep putting off my workouts till the perfect time or till I can go to the gym or whatever. I know that without listening to the show that I’d be just sitting waiting till my No Excuses Workout System arrived (I just ordered it) to begin. The mental part of this is way harder than the physical part and Jonathan (and the whole team) is helping me leap over those very tall mental hurdles that keep popping up.

My son is in 8th grade and looking forward to a Boy Scout hiking trip this summer and then joining the marching band. He knows both of these will be tough on him as he is a skinny kid. He’s starting to train (baby steps) and I can hear Jonathan’s words coming out of my mouth to help keep him on track and feeling good about his effort and any small progress he makes. In just a few short weeks, our family is different. It may not show yet physically, but there IS a difference in our attitude and that feels great!!

READ MORE - Fitness: In just a few short weeks, our family is different!

Fitness: Nutritional Choices & their effect on your weight

Did you have seconds at dinner last night? Have you had more than one dessert in the last week? What did you have for breakfast this morning? The truth is, you are what you eat. And if you are trying to lose or maintain weight, then I want you to start really paying attention to your eating habits. I have a great example that will explain the importance of your nutritional choices. Also, visit www.savingdinner.com for free recipes and valuable nutritional information from Leanne (part of the FlyLady team).

What did you have for breakfast this morning?

I try to eat oatmeal or a healthy cereal every morning and this explains why:
1) Oatmeal = 150 calories or 54,600 calories per year
2) Cereal = 150 calories or 54,600 calories per year
3) Bagel w/ Cream Cheese = 270 calories or 98,280 calories per year
4) Bagel w/ Peanut Butter = 420 calories or 152,880 calories per year

So now compare the difference between some of these choices and what that would lead to as far as weight loss (remember, a 3,500 calorie difference in calories out vs. calories in is 1 pound of weight loss):

Choosing 1 or 2 instead of 3 = 12.5 pounds of weight loss in 1 yr.
Choosing 1 or 2 instead of 4 = 28 pounds of weight loss in 1 yr.

AND THIS IS JUST BREAKFAST!

This example shows the importance of the saying "you are what you eat". So please concentrate on making healthy choices today! You will be amazed at what a few smart changes will do for your weight loss!

READ MORE - Fitness: Nutritional Choices & their effect on your weight

Fitness: You deserve to be healthy and have tons of energy!

You work hard to keep your house in order, help your kids with their homework, drive them to activities, make meals for your family, be a great spouse, etc. The list goes on and on, and this leaves you with minimal, if any, PERSONAL TIME.

You deserve to have some ME TIME each day. By taking time out of your busy schedule to invest in your own health and energy, you will be that much better of a parent, spouse, friend, etc.

Many Moms think they can't or should not take time to exercise (either 6 minutes to do the No Excuses Workout or 20-30 minutes to do an interval workout) most days of the week. But by improving your health and energy and taking some of your own mental time each day (to have your own thinking time), you will be so much better off and your family and friends will surely benefit.

So today or any day that you are thinking that you can't afford to take the time to exercise, instead, think if you can really afford not to take some ME TIME to be the best version of yourself possible.

You are worth it and deserve to feel health and energized. You give so much of yourself to your kids, spouse, friends, etc. – Make sure to take some time for yourself – YOU ARE WORTH INVESTING IN!

READ MORE - Fitness: You deserve to be healthy and have tons of energy!

Fitness: Get your workout clothes and/or workout bag ready

I make sure to put my workout clothes and sneakers in my workout bag every night. So in the morning, both bags are next to the door and I just need to put my lunch in and put the bags in my car and I am ready to go.

These routines are especially important if you are a Mom because once your kids are up in the morning and things start getting crazy, getting ready for your workout can seem like a major hassle and can lead to you blowing it off.

I would rather sit and relax at night then make my workout drinks and lunch and put together my workout gear. But it is now part of my routine and it sets me up for success for the next day. Please start building these routines into your evening routine and you will be pleasantly surprised how much this helps you stay consistent.

READ MORE - Fitness: Get your workout clothes and/or workout bag ready

Fitness: Get your drinks and food ready

Every night, I fill up two water bottles (20 ounces each - for my next days' workout) and two 32 ounce bottles of water. I put them all in a shopping bag along with healthy snacks (examples: banana, granola bar, Clif Bar, pretzels, nuts, etc.) for my mid-morning and mid-afternoon snacks.

I also make my lunch and put that in the fridge. Making your lunch ensures that you eat something healthy, have a normal portion size (most restaurant portions are 1.5 to 2 times what you need) and it also helps you save money.

READ MORE - Fitness: Get your drinks and food ready

Healthy Life: Fitness with Speed Bumps vs. Road Blocks

Speed Bumps vs. Road Blocks
Many people will fall off of their exercise routine or healthy eating habits and then give up. They view one bad day or a bad week as a road block. But you should look at setbacks as speed bumps - NOT
ROAD BLOCKS.

So you had a bad day or week; that is no reason to beat yourself up or give up. Today is a new day! And at any given time, you are 5 (go for a walk) or 6 minutes (the Free No Excuses Workout) away from making today a great day and getting back on track.

Remember, you can't change yesterday. And beating yourself up over missed workouts or eating ice cream or whatever WILL NOT DO YOU ANY GOOD. So forget turning bad days into road blocks, and instead, look at them as speed bumps. They slow you down a little, but hit the gas you and you will be right back on your way.

Lastly, don't take exercise too serious. There are better things to focus on than getting all fired up about a missed workout. Life happens and life gets in the way of our plans sometimes. So make
today a new and POSITIVE DAY AND GET MOVING!

READ MORE - Healthy Life: Fitness with Speed Bumps vs. Road Blocks