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Fat Kills: Don’t underestimate it’s power!

I rarely am motivated to workout. It’s just something I have to keep doing, like brushing my teeth, to maintain the body God gave me best I can. Fat on your body is like fuzz on your teeth – when is OK to just leave it there? It deteriorates your body, and even makes you less attractive. It’s just not plain healthy – and it feels awful too.

Again, I’m bringing up the fact we treat fat differently than any other thing in our life – and body. Our health should be equal. If we have a sore spot, we treat it. We take care of our teeth, hair, nails, and even a minor sore throat. Tet, we may carry around a load of body fat and an unhealthy lifestyle that is going to kill us if we don’t do anything about it – and we totally ignore it or play it down.

Sure, I’m not overweight – however, I too often abuse my body. Whether it’s putting my workouts last, or eating something I know is bad for me, somehow it’s easy to justify our unhealthy lifestyle or decisions.

Even “fit” people, who supposedly are into exercise, are abusing their bodies with extreme diets and unbalanced exercise routines. Whether a person is running all the time and never doing anything to preserve muscle, flexibility, balance and core strength, or they are pumping iron all day long without ever exercising their heart and lungs – it’s like treating a heart condition and ignoring the big tumor on the side of you head.

Whole health is not some yoga pose and “Om” chant. Whole health is taking care of your body in it’s entirety. It’s getting check ups when you are supposed to, it’s exercising your heart and lungs as well as your muscles. It’s losing excess body fat that puts you at risk for an early death and poorer quality of health – and I’m not even talking about HUGE amount of weight. I’m talking about just 10-20lbs. If you don’t think your weight is killing you, think again.

Look at these statistics via US Department of Health & Human Services:

  • Even moderate weight excess (10 to 20 pounds) increases the risk of death, particularly among adults aged 30 to 64 years.
  • Individuals who are obese (BMI > 30)* have a 50 to 100% increased risk of premature death from all causes, compared to individuals with a healthy weight. Car accidents, trip and falls, illness – you name it.
  • A weight gain of only 11 to 18 pounds doubles your chance of developing type 2 diabetes
  • Over 80% of people with diabetes are overweight or obese.
  • Women gaining more than 20 pounds from age 18 to midlife double their risk of postmenopausal breast cancer, compared to women whose weight remains stable.
  • For every 2-pound increase in weight, the risk of developing arthritis is increased by 9 to 13%.
  • Obesity during pregnancy increases risk for both the baby and the mother by 10 times.
  • Obesity during pregnancy is associated with an increased risk of birth defects, particularly neural tube defects, such as spina bifida.
  • Overweight adolescents have a 70% chance of becoming overweight or obese adults.

We tend to play down our body fat. We can always point out someone in worse condition and often treat the need to lose 10lbs as a vanity thing. If you are holding excess body fat, it’s not just about how you look and feel in your jeans – it’s staying alive so you can even wear a pair of jeans to begin with. This is about your health and quality of life. Don’t under-estimate the impact body fat makes on your life – or death. If you have it, it’s time to get rid of it.

Guilty Until Proven Active

We often think of guilty as a verdict, not a feeling or state of being. The dictionary uses words to describe guilty like “responsible, deserving and ashamed” – however, most of us don’t need a judge and jury to convince us of our guilt, especially when it comes to our health.

Someone posted this question on our club’s facebook page: “Why is it we always have more guilt about missing a workout than a workday?” 

The answer is easy. We can run from our boss, but we can run from ourself. We face ourself in the mirror every day, knowing in our heart what we should and shouldn’t be doing. Just as someone can possibly fool a jury, they still walk away knowing who really is truly guilty – and whether they admit it or not, it will haunt them forever.

The Fight
An overweight woman came into our club yesterday with a friend. The thinner one was clearly insecure and nervous about being there, yet the  heavier woman was definitely more comfortable in her skin and smiled the entire time. I don’t know either woman but, if I had to guess, I’d guess the uncomfortable woman didn’t want to be there and was battling some guilt – to the point it was making her miserable.

Not everyone is convicted to go to the gym and take care of their bodies – yet. However, when they are, as Mr. T says, “I pitty the fool” if they don’t – because at that point they are responsible to act on that conviction.

It’s not much different than anything else in life. We’ve all been there. We were convicted to apologize but we didn’t. We were convicted to pay for someone’s food, but we didn’t. The problem is, unlike many isolated opportunities, we have the opportunity to act on our health it at any given time. We can make up excuses, but we know in our heart they are few valid ones.


Guilt is an ugly thing.
Guilt causes depression, angry, resentment, frustration and countless other negative feelings. Yet pride in making an effort stems confidence, strength, hope, optimism, dreams, happiness, growth, motivation, inspiration and results. Amazingly enough, very little effort can change how we feel. Doing something is always better than doing nothing.

Unhappiness often comes from not doing what is right – and, even worse, settling for what is wrong. 

Get Fit Now: Why Procrastination Stinks

“We all have garbage to deal with. You can chose to handle it now or later – the choice is yours.”

Desperate paparazzi catches poor Jessica Biel in her robe taking out the trash. Wow. Are we really shocked that stars have garbage too? We seem just as surprised when they have other life problems as well. Ironically, garbage and our physical, as well as mental, problems have a lot in common.

My dad once gave me some great advice about life, and not handling the “garbage” we carry. He said, “It’s like trash. You can just let it pile up and packing stuff on top of it, but eventually it’s gonna start to stink and you’ll have to deal with it.”

Life is truly like that – especially with our health. We can ignore the trash in our lives – our weight, health, weakness, tight muscles, poor diet and inactivity. No matter how we cover it up with nice clothes, fancy cars, money, pretty make-up and a fake smile, eventually you won’t be able to hide it, and life will start to really stink.

It is so easy to procrastinate. It’s so easy to push it back and let something else take priority. But, our bodies talk, and believe me, it will start screaming at you eventually. We can fool ourselves into thinking our back pain will go away, our weight will come off, and “we’ll kick this”, but what exactly are you really doing about it today? Are you just covering up the stench or are you really dealing with it? So often we do things to mask the problem, or to help us live with the problem, but we aren’t handling the problem.

4 Steps to Dealing with the Garbage Affecting Our Health:

1. What stinks? As you read this, what things come to mind that you know you need to get a grip on? Make a list. Is it your weight? Is it pain? Is it confidence? Is it your overall health? Is it a lack of discipline to maintain a consistent fitness regimen? You can’t fix it until you know what needs to be fixed.

2. How do you handle it? Some trash isn’t stinky, but it sill has to be taken out. On the other hand, some trash stinks so bad, you need to get it as far away from your house as possible. How bad is the “garbage” you have to deal with? Can you deal with it yourself or do you need a hazmat team to contain the situation? Some things can be handled on your own, but other issues require a pro. Beware of trying to handle heavy stuff alone.

3. How long will you commit to maintaining it? We all know that taking the garbage out once is not enough. We get NEW garbage that will have to be delt with too. It’s really unrealistic to think this will be a simple fix and not require maintenance. As you work on one problem, don’t be surprised if another problem pops up. Just add it to the list and work on it too, knowing in the end result will be a clean bill of health.

4. What are things that need to be tossed out? A lot of us have extra garbage we deal with because we are not letting go of crap that clutters our lives. Not only will you need to work on stuff that stinks, but sometimes things need to go that are either getting in the way, are useless, or are hindering you. The first step is to “clean house” of food, people, bad habits, excuses, etc. that will interfere with your plan. Just like cleaning house, it’s constant. Success will require a continual cleaning and straightening of priorities.

Don’t Procrastinate:

Don’t wait for the perfect conditions, the perfect situation, more money, more time, less pain, more energy, more motivation, friends, kids to grow up, workload to get lighter, or anything else to start working on your health.

“Farmers who wait for perfect weather never plant.
If they watch every cloud, they never harvest.”
Ecclesiastes 11:4

Note on Pain: Many aches and pains are due to weak and tight muscles. Unfortunately, many people avoid exercise in fear of making it worse. Pain rarely goes away on its own, and often gets much worse. Even many skeletal issues are due to muscles pulling you out of whack. As you strengthen weak muscles and loosen tight muscles, your skeletal system won’t have all these tweaked muscles yanking on them. There are SO many pains that would go away just from stretching alone, but the combination of strengthening and stretching literally can be a miracle worker.

Are You Sick of Feeling Fat ENOUGH?

Before you begin reading this, I want to tell you I’ve BEEN THAT GIRL!! The girl who was SICK of her pants being too tight, who was tired of looking sloppy and crappy no matter what she wore, and who was not QUITE fat enough to actually start doing something about it despite her pathetic misery. Yep! That was me. Fat, lazy, unhappy and STILL not willing to do anything – YET! BUT NO MORE! I finally got tired of complaining. SO, I’m in recovery mode now! Now, you can read and get your own little “Fitness Check Up”. – Bonnie 🙂

If you were sick, you’d go to the doctor, but a doctor can only help you so much. They can diagnosis you, they can give you a shot, and they can give you medication – but they can’t force you to take the medication when you go home. This is the same dilemma trainers have.

Trainers can work you out and they can tell you what you need to do when they aren’t there, but you have to actually do it for it to work. If I’m sick and not taking my medications, then obviously I’m not sick enough. Because, if I was that sick, there’s no way I’d forget to take my medication. Sometimes I just have to wonder, “are you sick of feeling fat enough?”

Maybe you just aren’t there yet.
Maybe you aren’t quite miserable enough yet. Maybe you don’t believe you can “get well”. Maybe you think you can kick this on your own. I don’t know about you, but I have to be pretty darn sick to finally go to the doctor. Often times I’ll wait for days, and sometimes weeks, before I finally go to the doctor. Then I beat myself up realizing I could have been well by now – and THAT’s EXACTLY the same thing with fitness.

Whether you are really struggling with your weight and pretty miserable about it or just struggling a little and a little upset about it – don’t waste one more day feeling less than your best! For some people their fat is like a serious illness, for others it’s like a fungus – just something that makes us a little uncomfortable every day. There is no reason to live with either issue if it can be fixed – and TRUST ME, it CAN! There are people dedicated to helping people like you. Whether it’s a personal trainer, an online trainer, a person like me who blogs their heart out to help people online, an online program like our BCx Boot Camp, workout videos, weight loss programs, fitness books – you name it! There are pros that are dedicated to helping you GET WELL, FEEL GOOD and GET STRONG!

Where are your priorities?
You spend money to see a doctor and get medication when you need it, but you don’t spend money on a gym membership, equipment or a trainer when you need it. Aren’t they both health related? If you don’t get healthy, don’t you know it will actually cost you more money to maintain your unhealthy body than it would cost to get, and stay, healthy.

Maybe it’s time to invest time and money into a healthy lifestyle and a fit body. If you don’t have money, then invest the time. The resources are out there, you just have to make the time to use them. There is really no excuse not to get fit anymore. And if you decide to not to do anything right now, remember NOT deciding is deciding NOT to do anything. Just know you will beat yourself up later for wasting this precious time you COULD be feeling good.

Quit your complaining
Lastly, we aren’t allowed to complain about something we aren’t doing anything about in our house. If I’m sick and I decide to not go to the doctor, I will not get any sympathy from Steve. If I’m eating crappy and skipping workouts then, again, I am not allowed to complain. So, if you aren’t doing anything about your current condition, ZIP IT! It doesn’t matter how healthy you think you eat or why you think you are prone to weight gain or anything else. Unless you are proactive with AGGRESSIVELY trying to find the answers and get fit, like you would if you were trying to beat cancer, then you need to be quiet and accept that you have basically decided to let this thing take it’s course.

Body fat and feeling fat IS like cancer and it can eat up your personality, your energy and your health if you let take over your body. The biggest mistake you can make is to ignore it. Starting beating this today!

It’s TIME to FIGHT!!  Don’t go down without SWINGING! 

1.) Choose a pro – Trainer, class or program.

2.) Read up on your “condition” – subscribe to my blog and other educational and motivational tools.

3.) Join a support group – find a friend (in person or online) to do this with you

4.) Clean your house – if you had something in your home that caused the cancer, you’d remove it. Maybe it’s time to start getting rid of foods and things in your life that promote overeating and unhealthy living

5.) Follow the prescription – do what your expert says, stick to your regimen and follow the specific prescribed steps.

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Let’s Chat About Childhood Obesity

Join me this Wednesday in our weekly FitStudio Tweet Chat! DETAILS BELOW!

This week’s topic is Childhood obesity. You maybe thinking – “WAIT! She doesn’t have kids and I’ve seen her Great Dane – he’s not overweight either. What does she know?!” Although I don’t have children, I took in my 12 year old sister (before picture left), who was over 200lbs, for a month one summer to help her to lose weight and get healthy. SHE

NEVER LEFT! HA! She ended up moving in with us for nearly 2 years. She left our parents (who lived on a farm in Georgia) to chase a dream of being healthy and happy. She left all her friends, her room, her parents who she loved and her sister at a crucial fragile age.

As she shed pounds, she began to see the REAL her – everything God created in her. She began to discover she truly did have control of her life – not just her body. Read the rest of this entry

Complacency Kills

This cartoon by Randy Glasbergen says it all! Why is it we convince ourselves that exercise is an option. Do we really have such a low of self-worth that we like being lazy and complacent over being dead?! Maybe the problem is we’ve gotten used to mediocrity and settled on having less than we want. Maybe not looking as good, not feeling as good or not being as healthy as we would like is OK. NO! IT’S NOT OK!

Maybe you just haven’t had your ‘wake-up call’ or maybe you aren’t quite uncomfortable enough and need to put on another 10lbs until you’re REALLY sick of yourself! I’VE been there!! I think, “exactly how crappy do I have to feel to get my butt in gear?! And when was not being happy with myself OK?” HOW RIDICULOUS AND STUPID OF ME!!

Obesity continues to climb the charts. Just this week our local headlines read “15 years ago Florida’s obesity rate was 49.1%. Now the state waddles in at a gut busting 62.6%”. Maybe the headline should have read “OBESITY KILLS: Only 37.4% of Floridians are safe from the epidemic”.

What is wrong with America? I think it’s pretty simple. We’ve taken this whole freedom and rights thing to an extreme. We’ve become greedy, self-indulging, rebelling and selfish beings who don’t want to practice self-control in any area of our lives. We want to have our cake and eat it too. Well, so do I – but in the end, I’m just left with is icing on my face and fat on my hips…and I don’t even remember what it tasted like! (meaning it’s not worth it!)  Read the rest of this entry

We Cannot Ignore Childhood Obesity.

Coming from a family where childhood obesity is not a foreign topic, the epidemic weighs heavy on my heart. While many parents hope their child will grow out of it, is it worth the risk to hope the problem will correct itself?

Statistics say the chances of an obese child growing up to be a normal size adult is a grim thirty percent, dropping to only twenty percent if the child has an obese parent. With these statistics parents should be running for help, but they are not. Why?  Read the rest of this entry

Dieter’s Independence Day: 5 Tips to Freedom


Remember the line in Braveheart where Mel Gibson yells “Freedom!“? That scene is the epitome of what I think of when I think of independence. As we celebrate the Fourth of July, commemorating the adoption of the Declaration of Independence and declaring independence from the Kingdom of Great Britain, I can’t help but think of all the people who still live in bondage – bondage to their unhealthy bodies.

What if we all could gain independence and be free from the bondage of diets and end the battle of the bulge? Well, you can.

Every time you ignore your body, you are choosing to be enslaved by your weight and your own guilt. Every time you decide to lean on a pill, diet fad or exercise gimmick, you’re making the decision to be in bondage to that product and enslaved by rules. Eventually, it may seem tempting to just wave the white flag – but don’t give up. Let me share what has worked for me and so many others.  Read the rest of this entry

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