Confessions of an “Exer-phobe”… From Couch Potato to Gym Rat

Posted on January 8th, 2013 - by admin In Life Success Tips, Movement & Exercise Tips, Weight Loss Secrets 0 Comments

Everyone is thinking the same thing right now. We all overindulged during the holidays, and we all set goals to lose weight or get fit in the new year. Read the story below about a woman who made a major shift in her life when she discovered she COULD change how she felt about exercise, she COULD learn to eat better, and she COULD be happier and healthier…

“In 2006 I decided that I had had enough of being obese and unhappy. So as many people do, I joined a local gym. One day at that gym, I was sitting on a bench tying my tennis shoes to go to the weight room, and I over-heard a man say to his friend, “Don’t you just love having all of these fat people here clogging up our workout room?” His friend laughed, “Well, they are just here for their New Year’s resolution. They won’t be here as of February!” I was very embarrassed, hurt, and angry. While even though I had paid for a year membership, I didn’t go back to that gym ever again. I hated to exercise anyway, so that just justified my desire not to return. I hated to sweat, make time to go to the gym, or be seen in any type of exercise clothes!

Fast forward three years. I was 50 pounds heavier than that day at the old gym. I still hated to exercise, yet I was so unhealthy that I was on blood pressure, cholesterol, and depression medicines. Walking up stairs was a major challenge, and in my profession as a high school marching band director, that is not good at all. All week I would work 50-90 hours, go home exhausted and eat all that I wanted. My feet, knees, and back hurt constantly. Each weekend I didn’t get out of bed unless I wanted to eat or I had to work. I wore a really tight size 28 and chose clothes just because they would fit, not because they looked pretty. I dreaded long work days with fear. I wanted to just stay in bed! I was always exhausted. My favorite thing to do was to just plop on the couch, eat, and watch TV. I was miserable, depressed, and contemplated suicide to just be done with everything!

I heard a commercial, “It’s not about what you are eating. It’s about what is eating you”. So, on August 1st, 2009, I walked into the doors of “Thin & Healthy’s Total Solution” and my entire world began an amazing journey of life-altering changes, challenges, and inspirations. I began having weight loss success and within a few weeks wanted to make sure that I avoided having “extra skin” on my arms and tummy due to the weight loss. So I hired a trainer. My first workout was a physical test and my results were horrible! I had to walk one mile on the tread mill as fast as I could, which took me 26 long minutes. I couldn’t do a sit-up much less a push-up. I felt embarrassed remembering the “fat people” comment three years ago at the last gym. However, Elisha was very kind and had several positive comments even though I was so unhealthy and over weight. She made me feel comfortable about my size and confident that I could progress quickly by exercising with her.

Everyone at this gym was nice, friendly, and personable! I could have a really bad day, go to the gym, and go home feeling awesome. All I could think about was that I had finally found a place where I could start where I was, and get to where I wanted to be with out being embarrassed! Everyone made me feel loved, accepted, and cared for while I was there. They would even call me if I had not been there for a few days! Soon, I noticed that every day I walked into that gym, I felt like Norm in the “Cheers” TV show! Everyone would say “Erin!”, “Hi!”, “Great to see you!”,” How are you?”, or “You look great!” and more! Not only were they helping me change my outer appearance, but they were changing how I looked at myself from the inside out! I found that I really liked going to the gym!

I worked out with my trainer and attended Life Coaching sessions with the qualified Life Coach, Katie. Having gradual, yet consistent success and achievements in my training and weight loss, I found that I craved the workouts more than food. I began looking forward to going to my workout. The sweating didn’t bother me anymore because I knew that I was working hard and burning calories. I found that the more I exercised, the better I felt both physically and mentally! My stress level decreased and I felt much happier about life! I began to see major results in my body too. With-in a 3 month period, I lost 3 inches in each upper arm! I could think much more clearly and discovered I had a bounce in my step. Then, after just 6 months into my workouts with Elisha, I decided to train for a half marathon! I began working out with Elisha three days per week and walking/jogging three days per week. Still attending Life Coaching sessions was also motivating to me. This helped me figure out what my future goals were and how I wanted to live my life as a happier healthy me.

Still having a very busy schedule that would dictate early morning workouts, I would travel to the gym at 4:45am for an hour workout. I showered, put on my trendy, cute, awesome outfit, and would go to work for a 12+ hour day! I was so excited that I had discovered this new attitude in life!!!!! Before you could not get me out of bed for breakfast, and now I’m at the gym working out at 5:30AM!!!

Just 17 months into my personal training, (January 2011) I completed a half marathon in less than three hours, earning a completer’s medal! My life now is completely different than it was in 2009! I no longer need any medications, I have amazing energy, and I’m completely happy with my life! I can wear clothes that I love. And I truly enjoy life. I feel like I did in my early 20s. I have lost over 8 FEET in inches without flabby skin! Eat healthy foods such as fresh fruits and vegetables. I can do 48 “guy” push-ups in just one minute, jog an eleven minute mile, do an amazing amount of crunches, and leap-up onto tall marching band podiums in a single bound! I love going to the gym and working out with fellow gym rats of all shapes and sizes! I never thought that I would consider myself a “gym rat” but I can’t deny that label and I happily claim it!

So as you can see, there were several things that motivated me to truly want to become a “gym rat”. These things are;

Finding a gym that also combines a weight loss program.
Finding a weight loss program that incorporates exercise.
Finding a gym that has highly qualified personal trainer and will work with all types of bodies
Having staff and trainers that truly meet people where they are.
Staff personally contacts members who have been absent.
Staff has a motivating philosophy for all members which shows through personal conversations, literature, books, tapes, CDs, room decorations, Life Success sessions, and exercise classes.
A highly qualified Life Coach who can guide clients to great victories.
Staff that is flexible to accommodate busy schedules. And a gym facility that is open 24/7.
Staff focuses on the client’s victories and goals with celebration and a positive attitude.
“Rewards” are given for victories such as ribbons that are the length of inches lost, a bell is rang for a great workout, a bell is rang for pounds lost, and even “mile-marker” parades for 20, 30, etc, pounds lost. Victories are always a big celebration!

Happy to be a Thin & Healthy’s Total Solution Gym Rat,

Erin Grim”

You CAN experience the same life-altering results as Erin. Find out how at www.thinandhealthyonline.com

No More Belly Fat

Posted on December 30th, 2010 - by admin In Weight Loss Secrets 0 Comments

Today in our weekly Healthy Hope we talked about the annoying belly we get with those drinks we tend to celebrate with this time of year. Read below the toll alcoholic drinks takes on your bellies. This New Years if you choose to have alcoholic drinks, have them in moderation alternate with some sparkling water with a slice of lime. Remember too, don’t drink and drive. Have a safe and happy New Year

The Link Between Booze and Belly Fat

Belly fat got you down?

If you drink a lot, you WILL accumulate fat around your waist. Although most people know that alcohol can cause weight gain, many do not know the degree of impact that alcohol can cause. Excess alcohol consumption can really give you that belly. Have you seen people that are slim all over but have a beer belly sticking out? Well, that is effect of excess alcohol consumption. One gram of alcohol, which is can be calculated as one ml of alcohol contains 7 calories. Even thought the amount of calories is lesser than of fat, alcohol calories are completely useless. Alcohol does not contain any nutrients at all. So, the entire amount of calories consumed through alcohol will be stored as fat!

Alcohol is also in the form of liquid. That means, you can really consume a lot at one sitting! I am not saying that you should avoid alcohol totally, just go for moderation. Do not drink everyday and limit your self to one glass of wine or one bottle of beer.

Also, if you want more help getting rid of your belly fat check out www.nomorebellyfat.com

On the 4th Day of Christmas Thin & Healthy gave to me……

Posted on December 15th, 2010 - by admin In Weight Loss Secrets 0 Comments

Have you ever thought about giving BIG? I mean real BIG!

Is there a charity you are passionate about that you would love to give a BIG check to? I mean real BIG!

Do you have friends, family members or co-workers you’ve talked to about losing BIG amounts of weight together this New Year? I mean real BIG!

If you answered yes to any of these then I have a BIG gift for you on this 4th Day of Christmas Challenge. Oh, and guess what, what you have to do to be entered in the challenge is not so big.

This January we are going to host the Big Give again, an 8-week weight loss challenge in which teams of 4 compete to lose the greatest % of weight loss in those 8 weeks. The team that does the best will win a $1000.00 check to give to their favorite charity. Each participant in the Big Give will receive 8 free weeks to Fitness Solution 24/7, a free personal training session, and the most amount of fun one has ever had losing weight!

Start thinking of your 3 favorite friends and you can be the first to register your team, for on the 4 Day of Christmas Thin & Healthy gave to me….. 4 spots in this years Big Give!! All you need to do to enter in today’s challenge is comment on my blog below what charity you would like to lose for during the Big Give!

Keep in mind, coming to this blog each day won’t just get you info on how to win awesome prizes over the 12 Days of Christmas, it will also bring you healthy and happy messages all year long. I invite you to subscribe to my blog so I can continue to bring you tips, recipes, contest and more to ensure you live a Thin & Healthy life.

Think BIG and Do BIG!

Handle Holiday Work Parties Like A Pro

Posted on December 9th, 2010 - by admin In Weight Loss Secrets 0 Comments

With our company Christmas party happening this weekend, it reminded me of some great tips that were recently featured in our latest Healthy Hope. As I reviewed them once again I realized these would be great to share with all of you. Enjoy! Oh and pop over to my Facebook page and let me know which tip you liked best!

http://www.facebook.com/home.php?#!/profile.php?id=100001842872450&sk=wall

Weight Loss Hint–Handle Holiday Work Parties Like A Pro

These holiday gatherings generally occur after hours and late in the evening. Remember, the later you eat in the day, the less calories you’ll burn off before hitting the sack so eat lightly. Don’t wait all day to eat and then go crazy at the party–you’ll be ravenous and that will make it hard to resist temptations.

Keep in mind that alcohol is a triple whammy. It’s loaded with calories, it increases the appetite and slows the metabolism so it’s best to avoid the cocktails and instead enjoy your co-workers and friends company without the unnecessary calories.

Holiday punches can also be pretty, but deadly. Ask the hostess for a glass of sparkling water with a lemon wedge resting on the rim. Or, opt for a diet soda. It’s just a drink. Rather than splash in a 250- calorie cup of punch, you can have an appetizer or two.

Speaking of appetizers. Seek out and find the veggie tray. You can’t do much damage with a handful of carrots and cucumbers just limit your dip and cracker intake.

To have our amazing Healthy Hope come to your in box each week Subcribe here!

Drop 1 Pound Each Week

Posted on August 24th, 2010 - by admin In Movement & Exercise Tips, Weight Loss Secrets 0 Comments

Here are a few quick facts about losing a pound: It will make your jeans feel a smidge looser, it’s the equivalent of four sticks of butter (picture that for a second!), and it requires that you burn and/or cut a total of 3,500 calories. Sound like a lot? It adds up faster than you think.

To lose one pound in seven days you need to reduce your net calories by 500 every day. The easiest way to do that is a 250 split: Cut half from your diet and burn the other half through exercise. To come up with easy ways to do this, we enlisted trainer Heather Rider, founder and director of Rider Fitness Consulting in Los Angeles, and nutritionist Lauren Slayton, RD, of Foodtrainers in New York City.

Choose one strategy from the list below and one from the metabolism retraining hint –Exercise Strategies each day (feel free to mix and match) and after seven days you will have cut out 3,500 calories. Losing four sticks of butter has never been such a cinch!

___ Replace your morning bagel and cream cheese with an English muffin and cottage cheese.

___ Skip the large bakery muffin in favor of 1 slice of whole wheat toast topped with 1 tablespoon of peanut butter.

___ Swap your large bran muffin for 3/4 cup of bran flakes.

___ Replace eggs and cheese with scrambled egg whites.

___ Replace your 450-calorie lunch with a 200-calorie protein shake.

___ Replace large french fries with a yogurt-and-fruit parfait.

___ Modify your lunch: Skip the cheese on your salad or sandwich, substitute mustard for mayo, and replace potato chips with soy chips.

___ Have half a tuna salad sandwich instead of a whole, plus two cups of raw vegetables.

___ Skip the cheese in an omelet and a lunchtime sandwich.

___ Switch from cream soup to vegetable-based soup at lunch and dinner.

___ Switch from one cup premium to light ice cream.

___ Skip your afternoon frozen yogurt with ground nuts.

___ Resist the handful of M&M’s at the receptionist’s desk.

___ Cut out 1 biscotti and 1 large mocha
.
___ Switch from a chai tea latte to lemon tea.

___ Have 1 ounce of soy nuts instead of 3 ounces of roasted almonds.

___ Substitute a serving of beef with shrimp or a white flaky fish like cod at two meals.

___ Leave behind one-fourth of breakfast, lunch, and dinner.

___ Have 1 cup of strawberries instead of a whole banana, and cauliflower instead of a baked potato with sour cream.

___ Replace ranch or blue cheese dressing with fat free vinaigrette at lunch and dinner.

Metabolism Retraining Hint–Metabolism Retraining Strategies to Lose One Pound Per Week

___ Jog at a 10-minute-mile pace for 20 minutes.

___ Alternate sprinting and walking for 20 minutes.

___ Walk briskly for 30 minutes.

___ Spin for 30 minutes at a moderate pace.

___ Go for a 20-minute trail run.

___ Do 1 hour of housework.

___ Walk 1 mile in the morning and 1 mile in the evening.

___ Do 35 minutes of power yoga.

___ Do 35 minutes of Pilates.

___ Practice tai chi for 45 minutes.

___ Perfect your swing at the driving range for 60 minutes.

___ Practice capoeira (a Brazilian mix of martial arts and dance) for 30 minutes.

___ Hit a punching bag for 30 minutes.

___ Go in-line skating for 15 minutes.

___ Shovel snow for 30 minutes.

___ Ice-skate vigorously for 30 minutes.

___ Run up stairs for 15 minutes.

___ Jump rope for 20 minutes.

___ Do 25 minutes of circuit training.

___ Dance for 40 minutes.

___ Play Frisbee for 1 hour.

___ Wash windows for 1 hour.

___ Use a pedometer and log an extra 3,600 steps.

For more amazing tips and motivation to help you get to your goals faster each week, be sure to sign up for our Healthy Hope at www.thinandhealthy.com

Tags: fat loss, Lima, loss weight, Ohio, Thin&Healthy, Total Solution, weight loss, wieght loss diet

Special Edition! Tips for a Thin&Healthy Thanksgiving

Posted on November 12th, 2009 - by admin In Life Success Tips, Movement & Exercise Tips, Weight Loss Secrets 0 Comments

Tips for a Thin&Healthy Thanksgiving

Dear Friends,

As the Thanksgiving holiday approaches, we want to
provide you with some simple ways to make your big
meal as healthy and delicious as possible. Many of
the traditional foods served during Thanksgiving can
be healthy!

When planning your Thanksgiving Day meal (and all the leftovers), try this:

Start small.

When it comes to Thanksgiving, the biggest concern
is not just WHAT you’re eating, but HOW MUCH. You
can enjoy a variety of favorite family recipes if you
have small portions of high-calorie foods such as
casseroles and desserts and fill up on lighter fare
such as vegetables and lean turkey.

Talk turkey.

Turkey is a great source of lean protein. It’s
healthiest if you skip the skin and just eat the white
meat. If you prefer the dark meat, mix and match to
get a little extra flavor without adding too much fat.

Be sweet on sweet potatoes.

Sweet potatoes are a source of vitamin A, vitamin C,
potassium and fiber. They can make a tasty side dish
or dessert. A healthy way to prepare them is to cut
them in half, sprinkle them with orange juice and a
little brown sugar, and pop them into the oven.

Kick the canned cranberry.

Cranberries are packed with antioxidants that can
help keep you healthy. Unfortunately, canned
cranberry sauce is also often packed with sugar and
calories you don’t need. Try making your own by
mashing fresh cranberries with a generous splash of
balsamic vinegar or apple juice concentrate.

Pick a pumpkin.

Pumpkin is low in fat, low in calories, and loaded with
potassium, vitamin A and vitamin C. Make pumpkin
pies with canned, evaporated fat-free milk, half the
amount of sugar in the recipe, a graham cracker
crust, and light or fat-free whipped topping for a
light and tasty dessert.

Stuff with more veggies and less bread.

Opt for less bread in your stuffing and add more
onions, celery, vegetables or fruits such as dried
cranberries or apples to make a lower calorie version
of the old standby. Try using whole-wheat bread to
make it an even healthier option.

Go fruity!

Baked apples and poached pears are perfect, light
ways to end any autumn meal.

Avoid greasy gravy.

Use a fat separator or refrigerate the pan juices and
skim the fat off before making the gravy. This can
cut out a significant amount of fat.

Sacrifice fat, not flavor.

Use low-fat buttermilk or low-sodium chicken stock in
place of cream or whole milk in dishes like mashed
potatoes, whipped sweet potatoes or butternut
squash. You’ll get a creamy consistency and loads of
flavor, minus the unnecessary fat and calories.

Steam and mash.

Try sneaking in more low-calorie vegetables by
mashing or pureeing steamed or boiled cauliflower
with low-fat milk. It’s a flavorful substitute for
mashed potatoes and can help balance an otherwise
potato-rich meal!

Veg out.

Fall veggies such as squash and green beans are
great side dishes that add color and variety to a
meal without adding too many extra calories.
More top tips to stay healthy over the holidays…

Take your time.

Slow down, savor your food, and enjoy your family
and friends. Give yourself a chance to feel full and
satisfied.

Go with a smaller serving.

Start out with a smaller serving than you think you’ll
need, and take a little time before you go back for
seconds. It sounds too simple to work, but putting
less on your plate really can help you eat less.

Don’t skip meals before the big meal.

Have a light breakfast and/or lunch to avoid feeling
ravenous at Thanksgiving dinner. If you’re really
hungry when you sit down, you’ll want to eat
whatever is available. With all those holiday treats
around, resisting will be just that much harder.

Bring a dish.

If you’re spending the holiday at the home of a friend
or family member, bring a healthy low-fat dish to
share.

Get moving!

Before dinner, round up the family for a game of
touch football, go for a long walk, build a snowman -
anything that gets the heart-pumping!

Mall walk.

If you visit a mall to shop during the holiday sales,
park far away and walk up the stairs instead of
taking the escalators.

Drink lots of water.

It helps fill you up and has health benefits.