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Small Fitness Tweaks that Can Make a 10-Pound Difference

This is a picture of me and my bike for an article in Motorcycle Cruiser Magazine back in February, 2009. I was 37 years old. I wasn’t obese by any means, but I look at this picture and think “who is that?”. She doesn’t even look familiar to me. I’ll tell you who it is. It’s the old me. The older model. Bonnie 3.7

motorcycle cruiser custom yamaha

Bonnie 4.3

The old Bonnie still worked, but didn’t work as well. Bonnie 3.7 did many of the things the new version does. The old Bonnie worked out. The old Bonnie knew how to eat healthy. The old Bonnie just wasn’t as consistent – didn’t run as well. She ate healthy, but ate too much. She worked out, but she didn’t work as hard. She got a little too comfortable. She kept crashing. She’s wan’t bad. A matter of fact, she was much better than the 3.0 version. But Now There’s a NEWer Bonnie.  She is just better, healthier, stronger, fitter. She is Bonnie 4.3. (yes, that stands for 43yrs old!! lol)

iphone Have you ever looked at a new iPhone and wondered “what makes it better?” Of course you’d never say that looking at the old brick cell phones, comparing them to the new smart phone. It’s pretty obvious! But, as technology improves so much, the tweaks almost always are about being lighter, stronger, faster and more reliable. Isn’t that the same with fitness?

As we continue to tweak our fitness, and our physique, we can still make a lot of improvements to help us perform well. It’s not like we are in that bad of shape maybe to begin with, but can we run faster, better, stronger? Like the iPhone, what if we can have all the same “muscle” but we weigh a little lighter – run a little smoother. I loved my first iPhone, but I love my new iPhone even more. I also felt pretty good in 2009, but I feel so much better now – and to think, it was small tweaks that made a 10 pound difference.

10 pounds doesn’t seem that much, and that’s why we use the InBody body composition machine. The InBody tracks what’s actually happening INSIDE of your body, instead of solely relying on the scale as the only measurement of progress. Look at the difference between my body composition then compared to now.

3.7 vs 4.3: The Comparison

Bonnie PfiesterTHEN: 145lb. NOW: 135lb.
Fat Then: 31lbs. Fat NOW: 15.2lbs.
Lean Mass Then: 114lbs. Lean Mass NOW: 119lbs.
% Fat Then: 21%. Now: 11%

I don’t have any full body shots of me right now(aside from a few shameless selfies! lol)  =- but I will next week!!). However, to put things in to perspective, these two photos (left and below) were me 7lbs heavier than I am now (all fat), taken last April.

These two photos also show the difference between what it looks like to just be relaxed (with soft lighting), and be “pumped” (with harsh lighting). The one with the kettlebell is of me after I “pumped up” a little, posing with weights. The one in the suit is at the beginning of the same shoot, before lifting weights. However, there would be no “pumping up” in the world that would have made me look better in that picture of me with the bike. I had a layer of fat covering any muscle I did have.

Get the Upgrade!

Bonnie PfiesterDo you want to know what I did to get leaner? I did the same exercise, same running, pretty much the same types of foods. The only difference is I track every calorie in my LoseIt app and consistently stayed on a caloric budget for 3 months. I have a little over a week to go before show time, and seeing this old picture of me online just fuels me to continue pressing toward my goal to beat the old me, and even beat the April 2013 me! As long as I’m breathing, I can always continue to strive to improve, learn, and step out of my comfort zone to be the best version of myself – and YOU CAN TOO!!

My 5 Fitness Tweaks:

1. Less Rest – I rest less between sets and do more conditioning exercise. Instead of old school weight lifting, where I do a few reps and then rest. I do more timed workouts, more reps, more sets, less rest.

2. Count Every Calorie – I don’t just guestimate calories. I weight and measure everything, so I know EXACTLY how many calories I eat each day. This holds me accountable and helps me keep my portions where they need to be. In addition to counting calories, I also watch my carbs. I try really hard to not get more carbs than protein.

3. I Am More Consistent – I have a few rules to keep me on track. I never take more than 3 days off, I always hit the gym every Monday, and I have a weekly goal of a minimum of exercising 3 times a week.

4. I Bounce Back Faster – If I fall off the wagon, I have a plan of attack already in place. I have a cap on the heaviest I’ll allow myself to be. If I hit that cap, there’s no cheating PERIOD. I basically treat it like a maxed out credit card. I hit the limit, and it’s time to pay it off. Once I get my weight back down, then I can have a treat – but until then, I go back to logging food and training until I’ve gotten closer to my ideal weight for maintenance.

5. I Prioritize – I like to lift weights, but I don’t like cardio as much. However, if I’m crunched for time, I have learned to do what my body NEEDS, not just what I WANT. If I need to burn calories more than I need to pump iron, that’s what I do. Before, I would have lifted weights because it was easier. Today, I focus first on calories burned to stay healthy and control body fat, and second on sculpting muscle.

I Will Beat Her 

I will beat her

It’s Not a Diet, It’s Self-Control

I'm not dietingPeople do NOT like the word diet. It’s like a bad 4-letter word that’s offensive in all countries. Everyone has a different definition of diet. I admit I use the word all the time, but I never think of it as a bad thing. To me, diet means results. It means healthy food, smart food. It means perfect portions, not overeating, not eating junk. It means practicing self-control and it means feeling great.

When did practicing self-control become so scary and bad? God ENCOURAGES us to practice self-control. There are countless scriptures on the importance of controlling our body, cravings and desires.

As you know, I like chips and salsa. I can’t eat it every day (but I WANT TO), but I do eat it. What if you let your kid eat whatever they wanted to eat every day? That’s a scary thought right? Well, it’s not too much worse than a grown adult eating whatever they want to eat every day. It might “look” healthier than PopTarts and Happy Meals, but it’s not much different when it comes to self-control.

Stop looking at dieting (or practicing self-control) as a horrible thing. Instead, look at it as empowering! Every time you resist your favorite cheat food, you are reminding yourself you are strong, you are one step closer to your goal, you are in control, you are not letting food rule your life, you are bettering yourself, you are doing the right and healthy thing. Every time you are eating healthy, you’re fueling your body with the foods it needs to help you reach your goals. Be proud, be excited!

Self-control requires sacrifice. Sacrifice requires being uncomfortable at first, but pleasure follows. Lack of self-control is the other way around. Pleasure first followed by discomfort that typically way outlasts the pleasure. Dieting (eating right, practicing self-control, managing calories) is investing in your future – and it’s SO worth it!!

Download the LoseIt app today and start taking control of your eating – and your body!

Eating Healthy Isn’t Enough

Healthy-EatingIf I had a nickel for everyone struggling with their weight who responds with “I eat really healthy” when I ask them how many calories they eat. What that means is – they have no clue how many calories they are eating.  But they want me to know how clean they eat and how hard they work in the gym, so they can try to convince me they are the exception to the rule and that they are just unable to lose weight like everyone else. This is when the Red Flag Goes Up.

Listen, I’m not saying everyone has to count calories. I’m also not saying eating healthy is wrong. Gosh no! Eating healthy is AMAZING – and can change your life. BUTTTTTT… what I AM saying is, if you have no idea how many calories you are eating, there is no way you can expect to lose weight. Guessing just doesn’t work. Eating clean alone probably won’t change the scale much. Eating organic can be super healthy, but not affect your waistline. Going on the next fad diet won’t always work either. Working out like a maniac alone won’t cut it either. (again, I’m not saying it NEVER works – some people will luck out and lose weight by just making healthier choices, but most people will not be as lucky)

When it comes to weight loss, most people can’t get results just on making healthier choices alone. The only way weight loss works is when you eat fewer calories than you are burning. You can either just HOPE you are eating less than you are burning, or you can count calories and KNOW you are eating less than you are burning.

Balanced-DietIf you can’t tell me how many calories you are eating every day, don’t tell me how healthy you eat, don’t tell me you never eat fried food or sweets, don’t tell me how much protein you consume, don’t tell me how you don’t eat carbs or how you’ve gone Paleo. While all of those things are great, and I bet your next doctor’s visit will be a good one, they tell me nothing when it comes to whether you should expect to lose weight or not.

How Much Did You Spend?

target-shoppingHere’s an example: Let’s say I just come home from shopping. I bring all my bags in the house and Steve’s eyeballs pop out of his head and he says “How much did you spend?” and my response was, “I shopped at Target. All the items I got were on sale. I didn’t buy anything outrageously expensive. I didn’t get anything frivolous – everything I bought I really needed and was very practical. I made a lot of smart choices.” I can tell you right now, Steve’s response would still be “so, how much did you spend?” 

You see, Steve doesn’t care what I bought, he wants to know how much I bought ($$$$). He doesn’t care how how much stuff was on sale. Our check will bounce whether it was a smart choice or a dumb one. We either have the money or we don’t – whether I needed the items or not. All my bank account cares about is what’s coming in and what’s going out – it doesn’t care what I am spending the money on or how hard I work for the deposits.
checkbook

This is how your body works. While healthy food will help your body look and feel better, your weight is your body’s account balance. You can either afford items, or not. If you can’t afford the extra calories (whether it’s in Snickers bars or grilled chicken and rice), you will gain weight.

So, next time you want to feel sorry for yourself for eating so clean, but not losing weight, it’s time you start managing your body’s account like you manage your checkbook. 🙂

Are You Up for the Challenge?

Not everyone needs to count calories. Some people are lucky enough to be able to make smart choices (because they really enjoy eating low-calorie foods) and do well managing their weight naturally. Some people are able to make healthier choices simply because they don’t struggle with some of the temptations others struggle with. HOWEVER, if you battle overeating, binging, sweets, carbs, laziness or yo-yo dieting, I believe you should count your calories to help you stay accountable and manage portions, high-calorie items and exercise. Remember, it’s not something you have to do forever – but it will teach you SO much!

If you have tried eating better, eating smaller portions, working out more, etc but you’ve reached a plateau, maybe it’s time you start counting calories. You’ll be AMAZED with the results! Believe me, I’ve seen this time and time again – and I’ve watched people who have worked insanely hard not get results until they started counting calories. Are you ready to start moving that scale?! Commit to counting calories for 30 days. Unsure you can do it? Start with 14 days of calorie counting and then decide if you can do another 14 days then. I bet you surprise yourself!

count calories

Visit www.LoseIt.com today and download their app on your smartphone. I promise, it can change your life forever.

Cooking with Quinoa: Turkey Meatloaf Recipe & More!

Steve and Bonnie PfiesterMy husband, Steve, LOVES him some meatloaf! It’s his favorite dish I make. And, for people who really don’t like the texture of meat, it’s a great way to get more protein in your diet when you are sick of chewing on chunks of meat. Even people who enjoy meat get sick of eating chicken sometimes you feel like if you have one more piece of dang chicken, you’ll SCREAM. That’s when it’s time to get your baking dishes out!

I would post more recipes, but the truth is, I rarely follow them. I make stuff up as I go. Monday I made Turkey & Quinoa meatballs and shirataki noodles with a sweet basal and spinach sauce. I have no idea what I put in it because I just added a dash of this, a dash of that and just played around until I liked what I tasted.

However, sometimes I like to follow recipes to get ideas. I rarely follow it to the T. Most of the time I double, triple or quadruple it (you would too if you were married to Steve Pfiester – that boy can EAT! haha). So, here’s the recipe I followed from Lazy LowCal Cookbook by Becky Clark to put Quinoa to the test. Result: SUCCESS!

I doubled this recipe, added a little more kick too it with the fresh jalapenos, and personalized the flavor with some of my favorite spices.

Turkey & Quinoa Meatloaf (from the Lazy LowCal Cookbook)

  • turkey & quinoa meatloaf1lbs Ground Turkey
  • 1/2 Cup Uncooked Quinoa
  • 1  Onion Diced
  • 7 oz Green Chiles
  • 2 Diced Jalapenos
  • 6 oz Can of Tomato Paste
  • 1 Tablespoon Minced Garlic
  • Seasonings (I used spices like Chili Pepper, Salt & Stevia to sweeten a little)

Cook your quinoa first, then add it to the rest of the ingredients. Mix it all together, put in your bakeware, and bake on 375 for 90 minutes. If you have your own favorite meatloaf recipe, use Quinoa instead of breadcrumbs. 🙂

LoseIt

loseit recipe builderPeople can normally handle looking up calories for whole foods, but it seems they “Lose It” when they start doing complicated recipes and casseroles. If you use a calorie management app (I like LoseIt) Managing calories from your favorite recipe is easier than you think. Simply add each ingredient (full amount for the whole recipe) into your lose recipe builder (located under More & Edit Foods & Exercises). The total calories will look huge – but remember, you have to set the number of servings for that meal.

So, divide the meatloaf into squares (or simply mark with a knife) when it cools and put the total number of squares in as number of servings to get the number of calories for each piece. It’s better to have smaller squares (and serve more than one piece), than to have large squares. This way you can have “snack-size” pieces that you can easily manage when you count calories. Also try using miniature cupcake pans instead of full baking dishes to make it even easier to serve and manage calories!

10 Servings: 153 calories, 1.4gm fat, 11.7gm carbs, 24.6gm protein, 2gm fiber.
8 Servings: 191 calories, 1.8gm fat, 14.6gm carbs, 30gm protein, 2.5gm fiber.

Turkey Meatloaf Wrap

Turkey Meatloaf WrapWhen I was a little girl, my mom made meatloaf sandwiches with leftover meatloaf. If you like that idea, then take it up a notch and try my healthier version.

  • 1 Healthy Grain Flat Out Wrap
  • Cold Meatloaf
  • Romaine lettuce
  • Tomato
  • Lite Mayo
  • Optional Burger style: Add onion, Mustard, Ketchup & pickles and heat the meatloaf

The lettuce adds a nice fresh crunch – and the whole thing stayed with me for several hours. Totally yummy!

Keenwaw

QuinoaI swear, everytime I go to say Quinoa I want to say Kuinoy. Keenwaw is how it is pronounced, and it’s a previously overlooked grain that is gaining popularity, and is a wonderful addition to a healthy meal plan. It was hard to find at the grocery store however. I searched several times before I finally found it. Mine is organic and it came in a bag and it looks like little round seeds. Some people have found it in the grain (rice) section, however, I found it by the flower, corn meal and stuff, in the Greenwise section at our Publix. If you can’t find it, find a grocery employee to help you locate it because I don’t think people really know where it is supposed to go yet. Also check the gluten-free section as a possibility.

Look at the Nutritional comparison between 1/1 cup of cooked quinoa (120 calories) and  1/2 cup of cooked instant long grain rice (180 calories).

quinoa rice2

In this particular brand of white rice, the protein appears to be the same, but if you are counting calories and compared 120 calories of quinoa to 120 calories of rice, the protein would be less for rice (approximately 2.7gms). Not only do you get to eat fewer calories, quinoa has all the essential amino acids, plus lysine which aids tissue repair (great for helping repair muscles). Quinoa is even more nutritious than brown rice, which is pretty darn nutritious.

Want to learn more about Quinoa vs Rice? Check out Brad Gouthro‘s video explanation. Good stuff from a fellow FitFluential Ambassador. 🙂

CLICK HERE for 20 Ways to Cook Quinoa from CookingLight.com

YUM!

30 Days of Motivation: You Can’t Afford to Eat That!

We think about what we can, and cannot, afford to spend all the time – but do you ever wonder what you can afford to eat?

eating a cheeseburgerThere are just as many repercussions to eating more than you can afford to eat, than spending more than you can afford to spend. In addition to weight gain, many unnecessary health issues stem from poor eating habits. Yet, we rarely see food in that light.

If menus placed the required exercise to erase each item, I believe we’d change our mind about what we wanted to eat pretty quickly. But, out of sight means out of mind. The same way work adds value to money, physical work adds value to a calorie – and unless you track it, calories will remain valueless, and meaningless.

Next time you decide you want to cheat on your diet, don’t try to decide whether you deserve it or not, decide whether you are willing to work it off or not. Because, eventually, you WILL have to work it off just like you would have to pay off a bill. Whether you have to work off the weight gained from irresponsible eating, or you have to work off the damage it has done to your health – believe me, you WILL pay eventually.

2013 CHEESEBURGER

The cost and calories in the above graphic are for a regular Five Guys Cheeseburger. I calculated the calories burned doing sit ups using LoseIt.com. To test what YOU can afford, log your calories and activity daily. Just for fun, try looking up exercises on the LoseIt app and see how long you would have to exercise to erase some of your favorite foods.

In 2013, let’s not just eat healthier, let’s eat smarter!

8 Ways to Gobble Up Excuses Over Thanksgiving

“Do you skip your bath because it takes time away from your family over the holidays? Of course not! There are some priorities that should always stay in place no matter what – and fitness is one of them.”

We like to make excuses around this time of year. “I’m too busy”. “I don’t know how to count Thanksgiving meal calories.” “The gym is closed.” “I’m tired.” “We’ll be out of town.” “I need to spend time with family.” “I can’t control myself around all that food”. “I deserve a break”… The list goes on.

Let me tell you, it is ridiculous that we even think any of those excuses will get you out of a workout free and clear. For every excuse someone has, someone out there is working out despite having the same excuses. In addition, there are reasons why even a good excuse is a bad reason to skip your workout.

8 Holiday Excuses Busters:

1. “I’m too busy” – You have time to watch TV, get on facebook, read my blog, sleep late, stay up late, etc. “Too busy” often means, not having as much free time to live life how you prefer. Busy means you need to schedule your day better. It means you can’t just play it by ear and hope you have enough time left over to do extra stuff. When you are busy, it means you need to do what matters most first and get it out of the way. When you don’t HAVE time, you have to MAKE time.

2. “I don’t know how to count Thanksgiving meal calories.” – You should at least try. Use your noggin. Guess the ingredients of the meal. Using the LoseIt app, look up similar dishes served at restaurants, etc., but don’t just not even try. Make it fun. See if people can guess and look it up, like a trivia game. You’ll learn a lot along the way, make better choices and entertain your family with interesting facts.

3. “The gym is closed.” Most gyms are closed on Thanksgiving Day – Big Whoop! You don’t need a gym to sweat. Try one of our Designer Whey workouts online. Any of the training plans from Design Your Body (weight loss and body sculpting program), Basic Training (beginner program), Savage Training (advanced workout), or any of the single workout regimens, are perfect for working out at home or in a hotel. And, of course there is always the road! Take a walk, go for a run. Just commit to 15-30 minutes. You’ll feel a MILLION times better if you do SOMEthing rather than nothing. Here’s a quick 5 minute workout from DesignerWhey you can do anywhere. Repeat 3-5 times.

4. “I’m SO tired.” – Even MORE of a reason to workout. Exercise is exhilarating. It revs the metabolism and boosts energy. And, if you have been light on sleep, it helps you sleep better. So scratch that excuse off your list.

5. “We’ll be out of town.” – People train on the road all the time. The first step is planning. Pack your gym clothes, Reeboks & yurbuds. With apps like RunKeeper, you no longer need to have to map out a course ahead of time. You can step out of your grandma’s driveway and start running, and the RunKeeper will tell you how far you have gone so you know exactly how long to run. Also, most hotels have gyms, and if they don’t, you can use one of the above programs to guide you through a workout in your hotel room. No weights? Improvise! 1 gallon of water is 8.33lbs. Use a set of jugs for dumbbells to do some of the exercises shown below in this video.  Bodyweight exercises are awesome and equally effective – especially when done fast with little rest.

6. “I need to spend time with family” – I totally get it. Family should ALWAYS be first.  But I think this picture is a pretty typical description of what most “quality family time” looks like. We go to grandma’s and everyone gathers in the kitchen to eat or the living room to sit in front of the TV. You could set the active pace. You could make an impact on your family be setting an example. Play catch outside, go for a walk, play Wii with the kids. Even if you have to leave and go for a run, I think they’ll forgive you for taking care of your health. Do you skip your bath because it takes time away from your family? No! Of course not! There are some priorities that should always stay in place no matter what. Standard grooming habits, your physical health, and your spiritual health need to remain constant. If you do them first and get them out of the way, you will find you have AMPLE time with your family and you’ll have more energy and a better attitude too!

7. I can’t control myself” – Really? You CAN’T control yourself, or you WON’T? Saying you can’t control yourself before you even face the Thanksgiving table is telling yourself in advance that you will fail. That is ridiculous. It’s this simple. You either WANT to get fit and be thin, or you WANT to taste food more. You need to gain control of your body and not let your tongue boss you around. Saying no is empowering. You absolutely can control yourself around food. One, don’t go to the dinner table hungry. Eat something before you surround yourself with tempting food. Two, don’t even negotiate it. Don’t waste time contemplating whether you should have something or not. Keep your rules black and white, no grey. If it’s going to interfere with your goal, skip it. If you aren’t willing to burn it off, skip it. You have more control than you think.

8. “I deserve a break” – If you are happy with where your weight is, that is fine. Take a break and enjoy the family – especially if you are consistent in your workouts and rarely take a day off. BUT, if you are unhappy with your weight, if you are sporadic with your workouts, or find it hard to stick with a program, then you don’t need a break. A break can actually mess you up in a bad way. Not only do you consume a LOT more calories during this time of year, you won’t be burning as many calories by taking a break – a double whammy! AND, getting out of a routine can set you up for a downward spiral of laziness and lack of motivation. When you workout, you become more protective over what you eat, so you’re likely to make better decisions even if you still cheat. Also, working out mentally keeps you “in the game”. Don’t lose momentum by giving in to taking a day off just because a friend can afford to. You have to do what YOU need to do to stick with your program and keep moving toward your goal. Even if it’s strictly for damage control, don’t let a pity-party convince you to be lazy.

If you skip your workout, will it kill ya? NO! But will it affect you? YES. Sometimes just mentally. In reality, the extra calories with the lack of calories burned can set you back a whole week. Ironically, just 30 minutes is enough to make a big difference. If you can’t do your normal routine during the holidays, do SOMEthing. Keep your eye on the prize! You’ll feel great and be THANKFUL you did!

HAPPY THANKSGIVING!!

4 Encouraging Tips When You Reach a Weight Loss Plateau

There is nothing more frustrating than counting calories and busting your butt in the gym, only to get on the scale and seeing the same darn number day after day. I know how this feels because this is how my last 2 weeks have gone.

If I didn’t know better, and know that my hard work would eventually be reflected on the scale, it would be very tempting to quit. If I hadn’t personally experienced these frustrating plateaus right before a drastic drop in weight, and have that experience already, I would have said “forget this!”. BUT, I knew that success was just around the corner. I knew that if I just kept sticking it out, that all my hard work and dedication would indeed pay off – and pay off BIG. However, I had to get through this discouraging slump first – without letting it get to me.

In preparation for a photo shoot, I started counting my calories with the LoseIt iphone app and boosting cardio to shed some fat and lean out. Although I always eat pretty healthy, I knew I needed to be absolutely perfect with my diet, so I tracked every single calorie I consumed. Ironically, when you start dieting, it’s common for your body to resist weight loss. The “start” is the hardest part of the process. It’s also when you have the most cravings, feel the most hungry, have the least energy and see the least results.

What My Scale Said
I started at 147.9lbs, which is my average weight. I need to get down to 138-140lb when I want to lean out for something special. A few days in, I dropped to 146.6lbs and stayed there for days. Then, I got on the scale, 8-9 days in, and my weight went back UP to 147.6lbs – and I was like “ARE YOU KIDDING ME?!” Now, mind you, I’m in the industry and know what my body is going through. I also knew I felt better, and I was literally seeing less body fat on me. I knew for a fact that my body was making all the positive changes I expected – but the scale was not in agreement. BUT, that doesn’t change the fact that stupid number was totally ticking me off and messing with my head.

While I was going through this scale battle, so was my husband. As he prepares for a bodybuiling show, he too was counting calories and being very strict on his diet. Like me, he was seeing positive changes in his body but not seeing what he wanted to see on the scale.

FINALLY, I weighed myself this morning and BAM! I was at 143.4lbs. 4.5lbs down finally! It literally took 2 weeks of sticking at my starting number until my efforts were reflected on the scale.

I know I’m not alone and this happens to a lot of people. So, here are my tips to get you through those times the scale doesn’t reflect your hard work during your weight loss journey.

1. Focus on how you FEEL. When you are doing the right things, you should FEEL good. You should FEEL thinner, FEEL more energy, FEEL tighter, FEEL more attractive and FEEL successful. If the scale doesn’t agree, keep doing what makes you FEEL good, and eventually it should be reflected on the scale. The only time you need to worry is if your plateau last longer than a month. In that case, you need to accept you are doing something wrong and start aggressively troubleshooting.

2. Focus on how clothes FIT. I’ve had MANY people totally freak out because the scale says one thing and their clothes say another. Listen, if your clothes are fitting better, then your body is changing. Don’t let the number on the scale rob you of the joy you get when you put on a pair of jeans that are loose. How your clothes FIT you is a good, and accurate, measure of how you are doing on your diet.

3. Focus on the way you LOOK. If you look in the mirror and you can see more definition, or you can tell you are smaller, don’t let the scale ruin that excitement for you! And, if people are bragging on how good you are looking, don’t tell them how the scale doesn’t agree with them. You literally can be losing fat and gaining muscles, and making some serious changes before it is reflected on the scale, so focus on the way you LOOK and enjoy the changes you SEE!

4. Focus on your PROGRESS. Just yesterday I was griping about how I couldn’t believe I haven’t dropped one pound in two weeks. But I knew in my heart I was making progress. I knew I was doing everything right. Not only was I in control of my eating, having power over cravings, and saying no to some of the things I love to eat, but I was sticking to my training plan and staying focused. THAT, my friend, is something to be proud of. It’s progress. It’s progress because I am in control of my body, instead of letting my body control me. Also, I’ve been putting in the cardio and the work. This is also progress.

If this is you, you should enjoy victorious moments, knowing you are putting in the time and effort no matter what the scale says. The fact is, if you are doing all the right things, THAT alone is something to be proud of. When you do what is right, it WILL pay off.

Gain Control of Your Body AND Mind
The above tips are what keeps me going when I’m not seeing the numbers I want on the scale. They keep me balanced and level-headed – and they can help you too. Don’t let the scale steal the joy you should be experiencing when you are staying disciplined and working hard. Soon, and VERY soon, the scale will tell you exactly what you want to see to seal the deal and make your victory even sweeter!

Creating a Low-Calorie Fajita Salad with LoseIt

Tracking calories for prepackaged food is easy, but what about when you combine a whole bunch of ingredients for a family style meal? This is one of the most common questions I get – and I’ve got the answer!

I believe most people just guess their way through the calories, which allows too much room for error. But, the LoseIt app makes tracking calories easy – even when you are following a recipe or, like me, making things up as you go!

Steve and I are always on the go, and yesterday was no exception. We just got back from shooting some movie clips for a halloween flick and we were hungry, so I needed to whip something up fast. I decided to make some quick and easy chicken fajita salads. It had to be quick, because I was STARVING – and it needed to be easy, because I was EXHAUSTED! (It’s hard playing dead you know) ha

Although I always prefer fresh produce and meat, I always keep some Tyson precooked chicken or frozen chicken tenderloins for emergencies to help me make a quick creation.

I opened the LoseIt app on my iPhone and clicked on “More” at the bottom of the screen. Then I chose “Edit Foods & Exercises” to get to “Recipes”. As I added ingredients, I just simply scanned each food item with the LoseIt barcode scanner and it automatically added the nutritients to my recipe.

After I cooked up the fajita topping, I needed to know how many servings it made. I guessed it made 4 or 5 servings, but I wanted to be sure since we are counting every calorie we eat right now in preparation for Steve’s bodybuilding show coming up. I weighed one serving to get an idea of what i was needing for my salad. Then I weighed the entire mixture and divided it by my serving size to see how many servings it made.

After I tallied the servings, I inputed the servings in the app and that was it! I was all done and ready to eat! Here was how how I made this simple delicious salad on the fly.

298-Calorie Quick & Easy Fajita Salad

FAJITA TOPPING
makes 5 1/2 servings

One Tbsp Olive Oil
Bag of Tison fajita chicken strips
1 Onion
2 Green Peppers
Fajita Seasoning
Lime Juice to taste
TOTAL: 990 calories = 180 per serving

SALAD INGREDIENTS
for 1 serving

Organic Mixed Greens, 20 calories
1 Tbsp Light Sour Cream, 20 calories
1/2 Tomato,  11 calories
1/4 Avocado, 57 calories
2 Tbsp Salsa, 10 calories
Top with a little Lime Juice
TOTAL: 118 calories per serving

118-calorie salad mix, topped with 5 ounces of fajita topping totaled 298 calories of deliciousness! 🙂

 

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