10 Tiny Changes for Big Weight Loss

By Chalene Johnson

Take baby steps toward eating more healthfully. If you "slip," get immediately back on track. Never let a vacation or a special holiday be an excuse to overdo it the entire time. Go ahead, enjoy the occasional indulgence, but keep it reasonable. Here are 10 tiny changes you can make for big weight loss. Wait 2 minutes. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere. W.I.W.M. When you really crave something unhealthy, answer this question: "What do I Want More," that piece of chocolate cake, or a body I feel proud of? And on rare occasions, it's okay to pick the chocolate cake! No one's perfect. Don't allow one bad choice to result in bingeing the rest of the day, or falling back into old habits. Focus. Make eating purposeful, not something mindless to do while watching TV, driving, or sitting in front of the computer. Whenever you put food in your mouth, try to engage all of the senses in the pleasure of nourishing your body. Don't skip breakfast. Start eating a filling breakfast, but one that's lower in fat. It will help you eat fewer total calories throughout the day. Veggies. The majority of your plate should have veggies and/or fruit on it at both lunch and dinner. See what you eat. Eat your food from a plate instead of straight out of a jar, bag, or box. Don't buy it. Stop buying the food you snack on all day. Just eliminate the temptation. Eat more fruit. A person who gets enough fruit in their diet doesn't have a raging sweet tooth. Watch what you drink. Cut back on or cut out high-calorie drinks like soda, sweet tea, lemonade, and, especially, alcohol. People have lost weight by making just this one change. Want more Chalene Johnson? Visit Chalene's Corner Interested in finding out more about Beachbody?  You can check it out HERE!

Fit Club Push!

I had my Fit Club tonight!  I decided to push myself and see where my back was.  We did ChaLEAN Extreme Burn Intervals.  This is a 45 minute butt kicking workout!  I pushed and my back is happy!  No aches, no pain, no twinges.  I was afraid that it would be good during and then an hour or so later it would start to stiffen up.  NOPE!  I took care of myself, I stretched, I did some yoga and really focused on working out the kink and it seems that it worked!

I'm so happy! HAPPY DANCE TIME!!! WooHoo! ;)

My girls really pushed themselves hard too!  I am so proud of them.  Mary has been with me from the beginning and she is so awesome!  I have some regulars who have been out the last couple weeks and I miss them so much!  I can't wait to get my full crew back again!

Next week is KenpoX from the amazing program P90X!  I look forward to hitting this one hard too!  LOVE MY FIT CLUB!

Exercising and Back Pain...

I used to suffer from chronic back pain. After the birth of my second child, when I was in my early 20's I fell at work which caused me to start down a long road of back problems.  It's hard when you start so young and you are supposed to be so healthy.  I realized that having two children back to back did little to help the muscles in my stomach and my back.  Then to go and have a third child with an existing back injury was not the best thing in the world to do.  I suffered for years and went to physical therapy all to help my back heal.  Then I purchased Power 90 and asked my physical therapist to take a look.  She agreed I could do it with modifications.  From that point on I became the queen of modification!


Fast forward several years...I'm now in my 40's and for the most part I've had a healthy back.  Then yesterday I moved wrong.  It's been a long time since I've felt this pain and I don't like it.  Lower back into my left hip wrapping around into my left abdomen area.  Not a fun time in the least.  So yesterday I took the day off of my ChaLEAN Extreme workout, it was supposed to be Burn Circuit 3 which is focused on lots of lower back, thighs and arms.

So I went looking for information on exercising with back pain and I found a great site www.spine-health.com.  Here is a little bit:

A typical response to experiencing back pain is to take it easy - either staying in bed or at least stopping any activity that is at all strenuous. While this approach is understandable and may even be recommended in the short term, when done for more than a day or two it can actually undermine healing. Instead, active forms of back exercises are almost always necessary to rehabilitate the spine and help alleviate back pain.

Go HERE to read the entire article.

Just remember that you need to know what you are working with before you do any forms of exercise when you are experience back pain.  If you are like me and know what happened then it's important to ice and heat the first day or two along with taking anti-inflammatory's.  Stretching is also good for low back pain as it helps keep the joints lubricated and stretch the muscles that tense up around the area that is inflamed.


So while I will not be doing any heavy lifting tonight you can bet I am going to be doing some yoga.  I will not let my back get the better of me.  I am taking ibuprofen and drinking lots of water.  For the first time I feel like I have control of my body instead of the other way around.  For so many years I let my aches and pains control me.  I'm so glad I have Beachbody in my life and I know what it feels like to live a healthy lifestyle!

The Dirty Dozen...

It's not just a movie!  So, I do this thing called the Daily Challenge.  Everyday I get an email asking me to do something good for my well being.  Could be physically or mental but it is usually interesting.  Today they asked us to find out about the Dirty Dozen.  The list of fruits and vegetables at the grocery store that has the highest levels of pesticides.  So I turned to my love, Google, for the answer.  I was a little shocked at what I found so I wanted to share with you all.  Here is a little excerpt taken from HERE:

A new report was just published by a leading consumer watchdog organization — the Environmental Working Group (EWG) — on the foods with the most and the least contamination. You won't find it listed on any label, but every time you buy produce that isn't certified organic — that is, grown without conventional pesticides and fertilizers — you're bringing home potential nasty stuff that can't always be washed off. Some chemicals cling with amazing stubbornness; others leach inside the produce. Thankfully, not all conventionally grown fruits and vegetables are vulnerable. Which ones should you be most careful about in 2011?

Here are the rankings listed in descending order from the highest to the lowest for the "Dirty Dozen." This means that apples, which are ranked number one, are the most-contaminated item; in 2010, they were ranked number four — so they've moved up the list. 

• Apples
• Celery
• Strawberries
• Peaches
• Spinach
• Nectarines (imported)
• Grapes (imported)
• Sweet bell peppers
• Potatoes
• Blueberries (domestic)
• Lettuce
• Kale/collard greens

There is also a list of the "Clean Fifteen" — the fruits and veggies that boast the lowest levels of pesticides. This means that you don't need to purchase them organically grown, if doing so overextends your grocery budget, since organically grown produce often costs more than conventionally grown foods. According to the EWG, if you choose your daily recommended five servings of fruit and veggies from the "Clean Fifteen" list rather than the "Dirty Dozen" list, you would lower the level of pesticides that you ingest by a whopping 92% without needing to spend more bucks buying organic. Here are the fabulous fifteen that you want to make friends with and consume often.

• Onions
• Sweet corn
• Pineapple
• Avocado
• Asparagus
• Sweet peas
• Mangos
• Eggplants
• Cantaloupe (domestic)
• Kiwi
• Cabbage
• Watermelon
• Sweet potatoes
• Grapefruit
• Mushrooms

TIP: Copy these lists of both groups of produce to keep in your wallet, pocket, purse/tote, or car for when you go grocery shopping so that you have it for reference and can make the best choices. Talk about this with your children, too, so that they can choose foods from the "Clean Fifteen" list more than the "Dirty Dozen" list, if you are not buying organic foods.

 I am going to have to watch what I am purchasing and eating.  I'll by an apple, rub it on my shirt and take a bite.  Never mind all the people who have touched it before me and all the bug poop that is probably on it, there is also a lot of pesticides too!  You know, I've known this, in the back of my mind I've thought about it but I never really looked into it.  Maybe because I knew it might scare me a little. lol.

Evening Workouts...

I tend to go back and forth between evening workouts and morning workouts.  Tuesday, Wednesday and Thursday I work out at night.  Friday, Saturday & Sunday I work out in the morning.  What?  ChaLEAN Extreme is only 5 days a week you say?  Oh yes you are right.  Wednesday night is one of my "off" days but I have a fit club and this week we are doing some Rev Abs! Oh yeah!  So while I technically do 5 ChaLEAN workouts I throw in an extra cardio each week with my girls!  So, back to the whole morning vs. evening thing.

When I workout at night I don't get my workout in until about 7:30ish.  I get home from work around 6:20, make dinner for the family and then change and get into my workout gear.  Log into the Wowy Super Gym and start my workout.  I'm usually done by 8pm to spend a little quality time with my hubby.  The thing about this is that I don't get to eat dinner until 8.  That puts my bed time at 11.  Since I wait three hours after a meal before going to bed.  Not that this is a big issue or anything.  After pushing myself really hard I find that I have way more energy and I am just not as tired as I used to be this time at night.  Not good when it comes to getting up in the morning for work though! ;)

Now I love Friday, Saturday & Sunday!  I don't have to get up super early to get my workout done because I don't work on those days.  I can get up at 7:30am and be working out by 8am.  This is great.  I get a great workout done first thing in the morning, grab my Shakeology and hit the showers.  I am good to go the rest of the day and start my day on a HUGE high note!  These are my favorite times to workout!  I don't do morning workouts on the week days because there is a huge difference between 7:30am and 5:30am.  At least in my mind there is.  I'm working on this mental block because I can't help but feel I'd love to get all my workouts done in the morning and start on that huge high!  Except the fit club workouts, those will always be at 6pm, I am not making my ladies get up at 5:30am to come to work and workout. :) I would never do that to you guys! You are my friends! ;)

Anyone else have these kinds of issues?  What time do you prefer to workout?  Have you made the switch to mornings and have suggestions on making it easier?  I'd love to hear your thoughts.

For me, I think I'll keep doing what I'm doing for now because it is working and I am getting good workouts in and for me that is very, very important.  I love pushing it as hard as I can!

I did it! Week one ChaLEAN Extreme is complete!

I am so thankful today was a rest day.  I was so sore that even my arm pits hurt! That is some serious lifting!

But seriously, I honestly can't even begin to tell you all how thankful I am that I found ChaLEAN Extreme.  I have so many Beachbody programs and I like and love all of them for many different reasons.  I feel like the pieces are finally all coming together and I am getting it.  I must be a really slow learner because I've been trying to get it for several years now.

You know how you can know all the information.  Heck you can even help others because you know all the information.  But you don't focus on yourself because it's easier to help others and keep that focus away from your own needs.  If you don't focus on yourself then you won't fail right?  Wrong.  It is failing.  It's failing my family, my husband, my friends, my kids and even my job.  But worse than that, I am failing myself by not working on being the healthiest person I can be.  That was a hard thing to realize.  I know I love helping others.  That is why I felt a calling to be a coach for Beachbody.  It was always about reaching people who don't feel there is any hope.  Seeing a person who couldn't walk up a flight of stairs now working out 5 days a week and working towards a half marathon in November!  Now that is why I became a coach.

But helping others isn't enough.  I need to help myself.  That is why I am putting myself out here for all to see. I have my faults.  I am not a perfect Beachbody but yet I am a coach and I am helping people and now I can honestly say I am also helping myself.

I am so thankful for my friends and family who are so supportive of me on my journey.  I know it's not going to be easy.  I've been down this road before but I was younger and faster then.  It's going to be a slower journey but this time, I will not rest when I see the destination in the horizon.  I got comfortable and just knowing I was almost there was enough before.  It felt good to be healthy even though I wasn't exactly where I wanted to be.  This time I realize it's for life.  The journey to health and fitness never ends.  There is no final destination only small stops along the way to reflect, look back and take the next road.

Thanks for being with me!  Tomorrow I start a new week with Burn Circuit 1. YEAH!  I can't wait! My muscles are sore and need to be worked and loosened up again.

Ending my first week of ChaLEAN Extreme

Wow, I'm sore.  More sore than the first time I started this program back in June.  I was still nursing a pretty severe ankle sprain back then so I guess I didn't push myself as much before as I am now.  And while my ankle still has bad days it is really doing well and remarkably strong.  I decided after I had to stop the last time and take a break on lower body that when I restarted this program I was going to give it everything I could.

The last two days in a row have taken me to that near vomit stage and it was hard to keep going.  I would recheck myself, take my energy down for about 1 minute to get back to where I could go again.  I didn't stop, I didn't dog the workout, I didn't just press play and do the time.  I realized that I need to push myself as hard as I can in order to get the most out of these workouts.  Is it easy?  Heck no!  I am always trying to talk myself out of it.  Seriously.  Even though I have made the decision to push it hard I still have to make myself do the workout!  And I am a Team Beachbody Coach!  This is part of my job!  How much harder is it for someone just starting out and trying to get healthy without having all the support of the Beachbody community?  I just can't imagine.

I think back to the first time I started working out with Beachbody products.  It was 2003.  I was a lot younger back then.  I had three children, the youngest was 10.  I had a lot of weight to lose and I had tried many other programs only to give up on them.  I didn't realize what they were lacking, I thought it was something wrong with me.  I thought it was something I was lacking.  Will power or something that else I just couldn't figure out.  I had ordered programs off of infomercials before.  I had sweating to the oldies.  I thought that was going to work.  I purchased one of those Health Riders, I thought that was going to work.  I did Slim Fast, I also thought that was going to work.  Then I saw an infomercial for a program called Power 90.  By this time I was very frustrated and didn't think anything would work for me.  I went online to see what people were saying and what I found was this amazing online community.  I saw the infomercial in December of 2002.  I decided in February of 2003 to purchase the program because of the amazing people I met in those two months were were doing the program and having amazing results.

What I didn't know was that not only was there a community of people to support me, there was also an eating plan that came with my workout to help me decide what kinds of foods I needed to eat to not just lose weight but to fuel my body.  No one had ever talked to me about fueling my body.  It was all about low fat, low sugar, low calories yadda yadda yadda.  But no one had ever said, "hey, maybe you should eat more whole foods, things like fruits, vegetables, whole grains and lean meats."  I got this great poster I put on my fridge called Michi's Ladder.  This was a break down of foods that would help and foods that would hinder my progress.

I pushed play everyday back then.  I finally realized that it wasn't something I was lacking that was keeping me from getting healthy.  It was something that was lacking from the programs and diets I had tried before.  It was the support and the nutritional information I didn't have!  

Fast forward 90 days and I was excited to see the changes!  I had gone from a size 16 and weighing 168 pounds to a size 10 and weighing 140.  I wasn't done with my fitness journey and I continued with Slim in 6 and went onto Slim Series.  I did Turbo Jam, and P90X.  I then let life get in the way.  I lost nearly 40lbs when all was said and done.  It was now 2005 and I had never been in better shape in my whole life.

I then did something I swore I would never do if I lost my weight.  I let life get in the way.  I had a surgery in December and another one the following July.  I was unable to workout after the July surgery because I had been given donor bone marrow in my hand and I'm not sure why but I couldn't raise my blood pressure by exercising until my body was healed.   I still kept eating healthy though and only gained a few pounds.  The tipping point for me was the car accident I had the following December.  Even though I wasn't badly injured I was frustrated and I just gave up.  At first my body didn't show any signs of getting heavy.  I was losing muscle mass because I wasn't working out and I was gaining fat.  Before I knew it I was as heavy as I had ever been and I had given up.  I always thought I was not going to be one of those people who lost weight only to gain it back.  If you work so hard to get healthy why would you let that slip away?  At least that's what I always thought.  Then I realized that it does happen and I let it happen.

I was so excited to find Beachbody again.  I knew that it helped me once and that they had the right combination to help me.  All I needed to do was pick a program and Decide to become healthy, Commit to doing the program and then I would Succeed at my health goals.  Decide. Commit. Succeed.  That is what Beachbody is all about.  

Wow, so I went on for quite a while just to say that I understand how hard it is to get healthy, it's even harder now that I am in my 40's than it was when I was in my 30's.  But I am not going to give up and I am not going to give in.  I am going to blog about my success and failures.  You will hear all the dirty details.  I am not holding back this time.  And I have to say I am excited and scared.

I started on Tuesday of this week.  I am currently at 171.5lbs.  I am only 5'1" and I will take my measurements in the morning so I have accurate numbers for my journey.  I will need support and I know I have it.  I have a great nutrition guide and a great fitness plan.  This next 90 days will be HUGE!   

Burn Circuit 2, ChaLEAN Extreme Review

Wow, OK, so yes, I've done this workout before.  Yes I knew what to expect. But no, I have not pushed myself to the near "vomit zone". I upped my weights, I pushed harder and farther than I had before. I knew I could so I did. I was shaky by the time the 37 minutes was over and I was in love all over again.

The way this program forces you to slow down you lifting, keep it so controlled and focus on the muscle groups you are working makes this program a one two punch.  You are doing sumo squats and bicep curls at the same time.  Focusing on lowering your body slowly, squeezing your thighs and raising your body.  Then at the top you do the bicep curl. That is just ONE of the many moves.  The three part push ups at the end of your workout is the cherry on the top!  Shakey, sweaty and feeling like I was on top of the world.  I showered, grabbed my Greenberry Shakeology and took my two youngest children to the DMV.  One got her permit while the other got his license.  Good day in the Woodward household so far! ;)

I'm interested in hearing success stories for ChaLEAN Extreme.  Please, let me know what you experienced and what your results were.  Are you using Shakeology while doing the program?  Leave a comment and let me know what program you are doing if it isn't ChaLEAN Extreme! I want to hear from you. :)

Team Beachbody Kick Off Event

Yesterday I had the wonderful pleasure of attending an event for Team Beachbody in Vancouver Wa.  Just a short hop, skip and a jump away from where I live.  I am so excited for what 2011 is going to bring for coaches with Beachbody.  Amazing promotions, great trips and incentives along with the best support of any business I've ever seen!  Where else can you go where everyone is working towards the same goal?  Where you aren't feeling like a fish in a see of sharks ready to be devoured?  I feel support even when I am not with my "team".  My team is not local so I hang out with others who are coaches with Beachbody.  Do they have a personal gain in helping me reach my goals? No!  They don't! They make no money if I am successful!  But do they still want me to be successful?  Yes! You know why? Because we are all trying to end obesity and help others get healthy!
I know there are those people who feel that Beachbody is all about the income.  All about the money.  I know some people get involved as a Coach simply because of the money but after working with the business and seeing the change in others lives they are able to help make happen they start to change their thinking.  You can't be successful in this business if you don't care about helping people get healthy.  You really can't.  How can you support a company and grow a business if you don't support the founding principals of this company?  I guess that is the reason I am so excited about being a Team Beachbody coach.  I have been around this company since late 2002/early 2003.  I've seen the growing pains, I've seen them become the business they are today and it's exciting to watch.
I am just ecstatic to see what 2011 holds.  I'm excited to talk to those who what to make a change and who want to build their own Team Beachbody business.
2011 is going to be a fun year. Yup. :)

7 Key Foods to Help You Get the Most Out of Your Workout

7 Key Foods to Help You Get the Most Out of Your Workout

This is a great article I received this morning in my Team Beachbody Newsletter so I thought I'd share.

By Karen Tonnis

At some point in your hooked-in, hard-core Beachbody^® experience, or even if you're just getting started, this thought may cross your mind: Wish I could get results even faster.

Well, now you can. Here's a list of dynamic foods that bring a lot to the table. Not only do they fit within a healthy nutrition plan, they're capable of sending your lazy taste buds a nice wake-up call.

1. Tomatoes. Make the lowly tomato your best friend and you could potentially up your chances of staying healthy and recovering faster. They're loaded with vitamins, minerals, fiber, and phytonutrients. And because they're particularly rich in vitamin C and carotenoids, they may boost heart health, fight oxidative stress, protect against a variety of cancers, and combat inflammation. Tomatoes also contain potassium, an electrolyte that helps maintain fluid balance.
2. Fish. A powerhouse of lean protein, fish lets you load up without blowing your calorie budget. The very leanest choices include white-fleshed fish like flounder or tilapia, as well as most shellfish, including lobster. Even dark-fleshed fish like tuna and salmon are considered lean, and the fat they provide (in the form of fish oil) can help regulate hormones and metabolism and reduce inflammation. 
   
   Of course, all this muscle-building power won't show up as a six-pack if you're not careful about how the fish is prepared. Watch out for calorie bombs like deli tuna salad and deep-fried fish or calamari.
3. Açai berry. What look like ordinary small, purple berries are actually one of the best superfoods in the world. Açai berries contain one of the highest concentration of antioxidants of any known food, along with fiber, iron, amino acids, and healthy omega fatty acids. Add them to your diet in the form of juice or pulp and you can expect a load of benefits, including increased energy, faster recovery rate, boosted immune system, stabilized blood sugar levels, and more.
4. Dark green leafy vegetables. Breaking news: Popeye was right about eating spinach. Especially if you want to build muscle FAST. The antioxidants found in dark green vegetables help counteract the oxidative muscle damage that comes with heavy training or exercise. So vegetables like broccoli, collard greens, lettuce, kale, and our hero spinach should be high on your list.
5. Blueberries. Mom could've said, "Eat your blueberries and you'll grow up strong." This miniature superfruit is chock-full of nutrients and antioxidants. So if you're involved in strenuous activity, a daily cup or two of blueberries can help reduce cell damage. They also promote healthy blood pressure and contain complex carbs and fiber to help sustain energy and keep you in the game.
6. Eggs. When you're trying to add muscle, protein is as important as any dumbbell or training buddy. Most important, you want increased "clean calories" from whole, natural, unprocessed foods—like eggs. Eggs are one of the most perfect proteins for growing lean muscle. By incorporating egg whites into your diet (with a small amount of egg yolk), you can get a high amount of protein for a relatively low number of calories. Six egg whites will give you 99 calories and 21 grams of protein. Now that's a deal.
7. Green tea. If you're working out regularly, giving your body a constant supply of antioxidants can promote quicker recovery on a cellular level. And drinking green tea is a good way to vary your antioxidant intake. On top of its antioxidant properties, green tea can help protect the cardiovascular system and increase metabolic rate (which supports weight control), and may provide some anticancer and blood pressure–reducing benefits.

Add these 7 foods to your oxidant-fighting arsenal.
Go ahead and rev up your engine with these heavy hitters for quicker results. But don't neglect your regular exercise program and healthy eating plan. Those are the real key. Start with a sound regimen, then add these seven for extra kick.

Fast Food for Thought...

A really good friend of mine forwarded me a great article about "healthy" fast food.  I just felt a shiver putting those words in the same sentence.  It got me thinking again about what we as a group know about healthy eating.  When we see the chicken wraps at McDonalds and notice it's "all white meat" "low in calories" do we automatically assume it's healthy?  I think for a majority of American's yes we would.  I have even had to stop myself and think about it.

Here is the article I read that I agree whole heartedly with: Tom Venuto - The Double Edged Sword

Now we have Jamie Oliver telling us the same thing.  Eat whole foods.  Prepare your own meals.  Look at the ingredients!  If you can't pronounce it and you don't know what it is, WHY would you put it into your body?

This is a struggle I'm constantly having to work through.  See, I love food.  I love to cook food.  I love to read about food.  I love to order food.  Food is WONDERFUL.  Food is also fuel...Ok, now that just put the breaks on.  The first time I came to the realization that food wasn't here just to make me happy and satisfy my senses I was taken aback.  I had never ever in all my life thought of the notion of food being fuel.  Sure, I remember my mom making me stay at the dinner table until I ate my green beans. (It was a phase, I grew out of it) and as a parent I've told my kids they need to eat healthy foods to grow big and strong.

I guess when it came to my children I had realized that they needed the healthy food to grow.  But as an adult I had complete and total reign over what I was to eat.  I was no longer growing therefore, why would I need to have 5 servings of veggies and all the rest?  Then I realized that when my baby was 5 I was still fat.  I still looked pregnant.  I even had someone ask me when I was due.  I knew I had to do something about it but still I stubbornly held on to my limiting beliefs.  I would cut calories, drink diet drinks, slimfast, and the like.  I would lose maybe 10lbs and then put it right back on.  I purchased Richard Simon's Dance Your Pants Off! Yes, I still own it too.  But I didn't dance my pants off.  It didn't work because I was missing the key ingredient in weight management.  Food.  Food = Fuel.  You get out what you put in.  Wow, what a concept.

Then in the winter of 2002 I saw this ad for a program called Power 90.  30 minutes a day?  I could do that.  I went online and looked it up.  I saw all these other people doing all these other Beachbody programs and doing well!  It had a nutritional component.  That is when I realized that this was for real.  I finally took the plunge and in February of 2003 I ordered Power 90.  I started in March.

The program came and I got to work taking my measurements and recording everything.  I looked at this folder that talked about food.  There was a chart of foods, they called it Michi's Ladder. I knew I needed to cut calories to lose weight but to think of my food as fuel?  This chart made eating healthy easier than I ever thought possible.  Food was put into categories.  I knew which cuts of beef were better than others, which veggies where better for me.  I realized that when I started eating healthy whole foods I started feeling better.  I stopped getting sick as often. I had more energy for my workouts!  Now I was just a babe in this area.  I needed the simplest way to eat healthy and Michi's Ladder worked for me. Now I just eat up everything I can find on nutrition.  I don't aways practice it.  But I study it.  I am constantly working on putting my knowledge into practice.  It's hard.  I'll admit it.  I lost almost 40lbs back in 2003.  I kept it off until 2006 when I had two surgeries and a car accident.  Now I'm working on getting back into shape again.

I have the knowledge.  Now I just am working on putting it to practice.  I have many friends who are helping me along my way!  They are amazing and are my rocks!  This is another thing that is important to becoming a healthier you! Having support.

I think I will save that for yet another long rambling post.  Because I love my friends, they deserve their own page!