Archive for August, 2009

Consistency&Balance

Sunday, August 23rd, 2009

Want to get in shape AND stay in shape?  It is all about consistency and balance

DIET—get on a smart plan and stick to it at least 85% of the time! Give yourself occasional breaks on weekends to prevent cheating during the week! If you do goof-up a bit, get right back to it the next meal. Be consistent with the number of meals per day, portion sizes, and the times you eat. Balance your food groups. Eat whole grains, lean meats, fruits, low-fat dairy, nuts, and lots of vegetables! It is not about “low carb”, it is about the “right carbs!”

EXERCISE—Show up for Boot Camp on your scheduled days (that covers 2 or 3 days for you!) and do something (pilates, walk, elliptical, run, swim, bike, yoga….) at least 5x/week on average! Be consistent week to week…it should never be “all or nothing!” Balance cardiovascular, strength, and flexibility training.

So…some of you may read the comments above and take it at face value.  Good common sense.  You grab onto it and say “yeah, I can do this.  It’s simple.  Let’s go!”  Many others of you will read this & think to yourself “yeah, whatever! It’s not that easy.  It’s hard!  I don’t have that kind of willpower.”

People think losing weight is all about willpower.  It’s not.  It’s also not about a moral issue.  You have not been bad.  You do not need to punish yourself with a life of white-knuckled deprivation.  It’s about self care.  It’s about taking time for self care.  It’s about changing your attitude – then your behavior and lifestyle!!

How did I make the transition to self care after years of neglect?  Consistency & Balance.  With DIET, EXERCISE & my most importantly my THOUGHTS!!

I use to think I was consistent with Exercise & Diet:  EXERCISE:  If I was truly honest with myself, I was only working out 1 maybe 2x per week.  I would have this really hard effort, feel wiped out and because I was sore I was done for the week. That kept getting me no where (but feeling defeated!) for a very long time.  It was the all or nothing approach, which I also took with my DIET:  I thought if I said no for one entire day to some yummy dessert or chips & cheese dip (because those are my major weaknesses) I should wake up the next day having lost 5 pounds or my pants should be looser.  When that miracle didn’t come to pass I would be pissed off and say “to hell with it” and go hit the “Hot Now” spot at Krispy Kreme.  I so didn’t get that I had to string a bunch of those “just say no” days together (like 9 months! worth) to lose the 40 pounds I eventually would go on to lose.  AND…learn that I could on occasion eat those things in moderation! without guilt (defiantly a concept that moves you towards Balance…which for some of us comes & goes and takes a lot of tweaking and patience!)

Ohhhh! How stinkin’ thinkin’  keeps you down!  I had to learn 3 main things when it comes to changing my thoughts: 

1.  Just because I think it, it doesn’t make it true.  (we’re thought to have some 2-3K thoughts per day!) That’s a lot floating around in our mind & it’s controlling our actions and our perception of reality.  Ever notice how there’s those 1 set of thoughts that can get you down every time.  It can spiral out of control like a whirling cesspool dragging you under…..”I’m never going to ______”  “I’m a terrible ________”. “If only ________”, “I shouldn’t have __________”.  Blame, shame, guilt, inadequacy, fear, resentment almost like a trance these thoughts can drag you down, keeping you from moving forward.  But the cool thing is….you can stop them & move forward! How do you stop them?  You talk to someone you trust.  You literally stop them by refusing to dwell on them.  When a defeating thought comes up, you don’t judge it (who knows why they come!)  you just don’t indulge or entertain it.  You don’t act on the thought.  Feeling angry and frustrated and kicking the dog only leads to kicking the dog some more and continuing to feel bad.  Gratitude is a miracle worker! 

2.  I can be done with the past.  I can have forgiveness for myself and forgive others.  Accept that we’re all doing the best we can at the given moment.  I choose to no longer pass harsh judgment on myself or others.  I hold fast to the truth that we are beautiful, complete children of God (whatever that may be for you!).  No matter how many times we have moments of being selfish, quick to anger, forgetful, disrespectful, impulsive, gluttonous, bitter….we’re still loved.  We just goofed – that’s all.  Period!  No need to take yourself down to the cesspool! 

3.  I can refuse to have thoughts of giving up!  I don’t have to awfulize a setback (injury, weight gain, mistake, missed workout, argument, etc.).  I can keep moving forward no matter what.  I now find encouragement in other’s accomplishments.  Ann participated in WoW! for over a year…hanging out between 170-150.  She finally unloaded some useless mental baggage, changed her attitude and now weighs a steady 129.  Marti gave me a magnet with a quote by Winston Churchhill.  It simply says “Never, Never, Never Give Up!”  I choose to live by this.

Realize that every day is an opportunity to create the reality you want for yourself!  You can be whoever you want to be.  (That’s worth reading again & again…until you believe it!)  Look for inspiration and encouragement.

First – shut out the negative.  TV, talk radio, the News…mostly they’re dishing out nothing but negativity – things I have absolutely no control over.  You’ll be amazed how hopeful and energized you are when you shut out the gloom & doom they’re selling. 

Meditate. 

Try a random act of kindness – make a difference for someone that’s literally right under your nose.  A family member, a neighbor, a coworker, a boot camper you haven’t yet spoken to.  A smile, a gentle touch, a word of encouragement, a compliment, a helping hand….goes a long way!

 I find lots of inspiration from reading about other’s successes in books.  A good self-help or motivational CD goes a long way & so does some uplifting, creative tunes. 

Find your happy place.  Creativity and Expression through dance, music, visual arts, is just as vital a part of health as diet and exercise.  Maybe you can find it at the bookstore, coffee with friends, the garden, an art museum, painting, writing, organizing.

Below is an excerpt taken from Jon Gordon’s The Energy Bus.

The fact is we all have positive and negative thoughts.  It’s part of our human nature.  The key is to feed the positive & starve the negative.  The more we feed the positive, the more positive and stronger we become.  Practice this every day until it’s a habit.  Here are just a few additional ways to feed that positive side: 

  • Practice gratitude:  You can’t be stressed and thankful at the same time.  Gratitude is like muscle; the more you do it the stronger it gets.  Take 10 min each day and make a list of what you are thankful for.  You will fill your body & brain with costless & priceless anti-depressant.
  • Take a 10-min “walk of gratitude” each day.
  • Turn off the news.  Starve the negative.
  • Smile more.  It enhances your serotonin levels and lifts you up.
  • Focus on “get to” versus “have to”.  I get to get up and go to WoW! Boot Camp today.
  • Reread uplifting books.
  • Get together with a positive, uplifting person.
  • Call or visit someone who has made a difference in your life and thank them (research shows this is a huge happiness booster).
  • Write a few thank you notes!  When you thank other you feed them & yourself.
  • Start a success journal.  Write down the one great thing about your day.  The more you look for success, the more you will find it!
  • Decide to make a difference.  When you help other people with their problems you forget about your own.

April Williams
WoW! Boot Camp, Founder

Consistency & Balance

Sunday, August 23rd, 2009

Want to get in shape AND stay in shape?  It is all about consistency and balance

DIET—get on a smart plan and stick to it at least 85% of the time! Give yourself occasional breaks on weekends to prevent cheating during the week! If you do goof-up a bit, get right back to it the next meal. Be consistent with the number of meals per day, portion sizes, and the times you eat. Balance your food groups. Eat whole grains, lean meats, fruits, low-fat dairy, nuts, and lots of vegetables! It is not about “low carb”, it is about the “right carbs!”

EXERCISE—Show up for Boot Camp on your scheduled days (that covers 2 or 3 days for you!) and do something (pilates, walk, elliptical, run, swim, bike, yoga….) at least 5x/week on average! Be consistent week to week…it should never be “all or nothing!” Balance cardiovascular, strength, and flexibility training.

So…some of you may read the comments above and take it at face value.  Good common sense.  You grab onto it and say “yeah, I can do this.  It’s simple.  Let’s go!”  Many others of you will read this & think to yourself “yeah, whatever! It’s not that easy.  It’s hard!  I don’t have that kind of willpower.”

People think losing weight is all about willpower.  It’s not.  It’s also not about a moral issue.  You have not been bad.  You do not need to punish yourself with a life of white-knuckled deprivation.  It’s about self care.  It’s about taking time for self care.  It’s about changing your attitude – then your behavior and lifestyle!!

How did I make the transition to self care after years of neglect?  Consistency & Balance.  With DIET, EXERCISE & my most importantly my THOUGHTS!!

I use to think I was consistent with Exercise & Diet:  EXERCISE:  If I was truly honest with myself, I was only working out 1 maybe 2x per week.  I would have this really hard effort, feel wiped out and because I was sore I was done for the week. That kept getting me no where (but feeling defeated!) for a very long time.  It was the all or nothing approach, which I also took with my DIET:  I thought if I said no for one entire day to some yummy dessert or chips & cheese dip (because those are my major weaknesses) I should wake up the next day having lost 5 pounds or my pants should be looser.  When that miracle didn’t come to pass I would be pissed off and say “to hell with it” and go hit the “Hot Now” spot at Krispy Kreme.  I so didn’t get that I had to string a bunch of those “just say no” days together (like 9 months! worth) to lose the 40 pounds I eventually would go on to lose.  AND…learn that I could on occasion eat those things in moderation! without guilt (defiantly a concept that moves you towards Balance…which for some of us comes & goes and takes a lot of tweaking and patience!)

Ohhhh! How stinkin’ thinkin’  keeps you down!  I had to learn 3 main things when it comes to changing my thoughts: 

1.  Just because I think it, it doesn’t make it true.  (we’re thought to have some 2-3K thoughts per day!) That’s a lot floating around in our mind & it’s controlling our actions and our perception of reality.  Ever notice how there’s those 1 set of thoughts that can get you down every time.  It can spiral out of control like a whirling cesspool dragging you under…..”I’m never going to ______”  “I’m a terrible ________”. “If only ________”, “I shouldn’t have __________”.  Blame, shame, guilt, inadequacy, fear, resentment almost like a trance these thoughts can drag you down, keeping you from moving forward.  But the cool thing is….you can stop them & move forward! How do you stop them?  You talk to someone you trust.  You literally stop them by refusing to dwell on them.  When a defeating thought comes up, you don’t judge it (who knows why they come!)  you just don’t indulge or entertain it.  You don’t act on the thought.  Feeling angry and frustrated and kicking the dog only leads to kicking the dog some more and continuing to feel bad.  Gratitude is a miracle worker! 

2.  I can be done with the past.  I can have forgiveness for myself and forgive others.  Accept that we’re all doing the best we can at the given moment.  I choose to no longer pass harsh judgment on myself or others.  I hold fast to the truth that we are beautiful, complete children of God (whatever that may be for you!).  No matter how many times we have moments of being selfish, quick to anger, forgetful, disrespectful, impulsive, gluttonous, bitter….we’re still loved.  We just goofed – that’s all.  Period!  No need to take yourself down to the cesspool! 

3.  I can refuse to have thoughts of giving up!  I don’t have to awfulize a setback (injury, weight gain, mistake, missed workout, argument, etc.).  I can keep moving forward no matter what.  I now find encouragement in other’s accomplishments.  Ann participated in WoW! for over a year…hanging out between 170-150.  She finally unloaded some useless mental baggage, changed her attitude and now weighs a steady 129.  Marti gave me a magnet with a quote by Winston Churchhill.  It simply says “Never, Never, Never Give Up!”  I choose to live by this.

Realize that every day is an opportunity to create the reality you want for yourself!  You can be whoever you want to be.  (That’s worth reading again & again…until you believe it!)  Look for inspiration and encouragement.

First – shut out the negative.  TV, talk radio, the News…mostly they’re dishing out nothing but negativity – things I have absolutely no control over.  You’ll be amazed how hopeful and energized you are when you shut out the gloom & doom they’re selling. 

Meditate. 

Try a random act of kindness – make a difference for someone that’s literally right under your nose.  A family member, a neighbor, a coworker, a boot camper you haven’t yet spoken to.  A smile, a gentle touch, a word of encouragement, a compliment, a helping hand….goes a long way!

 I find lots of inspiration from reading about other’s successes in books.  A good self-help or motivational CD goes a long way & so does some uplifting, creative tunes. 

Find your happy place.  Creativity and Expression through dance, music, visual arts, is just as vital a part of health as diet and exercise.  Maybe you can find it at the bookstore, coffee with friends, the garden, an art museum, painting, writing, organizing.

Below is an excerpt taken from Jon Gordon’s The Energy Bus.

The fact is we all have positive and negative thoughts.  It’s part of our human nature.  The key is to feed the positive & starve the negative.  The more we feed the positive, the more positive and stronger we become.  Practice this every day until it’s a habit.  Here are just a few additional ways to feed that positive side: 

  • Practice gratitude:  You can’t be stressed and thankful at the same time.  Gratitude is like muscle; the more you do it the stronger it gets.  Take 10 min each day and make a list of what you are thankful for.  You will fill your body & brain with costless & priceless anti-depressant.
  • Take a 10-min “walk of gratitude” each day.
  • Turn off the news.  Starve the negative.
  • Smile more.  It enhances your serotonin levels and lifts you up.
  • Focus on “get to” versus “have to”.  I get to get up and go to WoW! Boot Camp today.
  • Reread uplifting books.
  • Get together with a positive, uplifting person.
  • Call or visit someone who has made a difference in your life and thank them (research shows this is a huge happiness booster).
  • Write a few thank you notes!  When you thank other you feed them & yourself.
  • Start a success journal.  Write down the one great thing about your day.  The more you look for success, the more you will find it!
  • Decide to make a difference.  When you help other people with their problems you forget about your own.

April Williams
WoW! Boot Camp, Founder

Investing in your health!

Sunday, August 9th, 2009

Investing in your health in “squishy” economic times

Amy wrote to me about the WoW! Boot Camp session coming up in September. 

She said:  “The company where I work is streamlining staff. I’m worried. When things like this happen, I tend to eat more due to the stress I feel. I think I’ll retain my job but you never know. Some of my friends may be “streamlined.” I feel their stress too.

“I have heard about your Boot Camp and would love to come to the next one [Aug 31 - Sept 25] but I worry I won’t get much out of it due to my high stress levels now. And what if I do lose my job and I’ve spent the money on WoW?”

I said: I appreciate your email very much. Our minds have a way of easily seeing the roadblocks in our path, instead of the opportunities. If you want to lose weight, feel better about yourself, and design a more satisfying life for yourself, it’s time to look for possibilities and opportunities.

There are no assurances in life. You might lose your job. You might not. But, if you take action on your eating behavior, you’ll win no matter what happens. Getting in touch with some of the “beliefs” you have in place in your life, which apparently includes the belief that “stress = eating”, will help you make positive change that will affect every area of your life.

It will empower you to make better decisions for yourself. If you lose your job, you’ll be in a better position to deal with it positively and you’ll attract a new job that fits your new beliefs and is healthier for you. If you remain at your current job, you’ll learn to work through stressful times without putting on pounds. No matter what, you’ll feel better about yourself, and you’ll pay a small price for it, considering the low cost of boot camp.

In general, think of your purchases in terms of spending v. investing. If you spend money on a new blouse, when you already have perfectly good blouses, the money is gone. When you invest in your own health, growth or learning, your money pays off many times, like interest on a savings account.

I hope you decide to join us in Sept!

April

Danielle (YMCA Boot Camper) responded:
Sounds like Amy needs some encouragement. Please feel free to pass this to her.

 I firmly believe there is no price tag on your health and well being. This is coming from a penny pincher herself. I never thought I could afford bootcamp or that I should spend the money on myself rather than my family. (husband and 2 kids) I felt selfish. Little did I know they would reep the benefits of my “new self” Bootcamp has afforded me many things in my first 3 months. All of which have been worth every penny! Not only am I healthier physically but mentally as well.  I am energized and excited!

I want Amy to know she would become a part of a support system for a healthy lifestyle. Everyone is so positive and encouraging.  Exercise is exactly what she needs in this time of stress and I think she would feel so much better. I know it is an expense, as I’ve made a 6 month commitment. But guess what… I’ve already started putting a little money away each paycheck for the next 6 months! I hope you can make it next month, but if not, start putting a little money away (don’t eat out on a few occasions and save) then catch up with us as soon as you can.

Hope to meet you soon.

Danielle

5:30 a.m. (ymca) bootcamper

"…motley and varied group."

Sunday, August 9th, 2009

I never would have entered or run in a 5K event without my fellow Work Out Warriors!  You should be proud of what you have helped all of us accomplish and the tremendous support group that has developed! Such a motley and varied group that has come together with the common goals of feeling and looking better – it’s amazing and awesome.  To think that so many women are willing to come together at 5:30am three days a week in the heat, rain, cold, etc. to push themselves physically past any point they thought they’d ever accomplish – it’s hard to believe, until you realize the feelings of accomplishment and control they take away from the experience and take into their everyday lives. All of us benefit from the experience and greatly appreciate what you are doing and have done!  Thank you.
Kris

Keeping on…keeping on!

Saturday, August 8th, 2009

Happy Saturday!

It’s been an entire week since i last weighed in at WW.  The weight loss competition has really kept me focused, resulting in a successful weigh-in this morning.  I was down!!   I made it through a week of 3 family members having surgery, my mom & step-dad living in my living room, a super busy schedule, some really challenging workouts & “FRIDAY”!!  There were times when emotions ran high & low with a little  fear, stress, childhood “crap” & fatigue.  But i hung in there, concentrating on one meal/day at a time-determined to achieve my goals.  Completely thankful for the support & love and health of all my loved ones!

So what’s this?  I survived “FRIDAY”! ?!  Well, I don’t know about you, but Friday has always been the hardest day of the week for me to stay “on track” with my diet & with finding the motivation to exercise.  It’s routinely been my ”let my hair down, celebrate! it’s time to pig out kind of day”.  So having the 5:30am & 8:30am boot camp classes was an awesome way to start my day.  And I knew i needed prepare for the long day ahead.  Michael and I had to make a 4 hour drive (at 4pm) to get my mom & step-dad back home (long story) so i got in my swim workout, early.  I made a conscious decision to eat clean all day & NOT snack my way from my home to my mom’s and back (as the monotony of car drving has driven me to mindlessly munch in the past).  The stop at the convenience store was super tempting, but i settled on sugarless gum & a bottled water & ate the Fullbar i brought along.  As it started getting late on our way home, we got super hungry.  Realizing it was out of my control, I caved on my “no going out to eat for the week” goal and we finally decided on Amici’s in downtown Madison.  This was after passing up Waffle House, Chili’s, Ihop, an assorment of other seafood, steak and mexican restaurants.  Not to mention all the (not even remotely tempting, but somebody’s keeping these folks in business) All-You-Can-Eat options at CONVENIENCE STORES – crack me up!!!  The night was breezy so we chose a relaxing table outside.  I ordered smart & enjoyed everybite of my salad, tomato & basil & slice of veggie pizza.  It was relaxing & i was able to enjoy the moment with Michael without obsessing on “oh! i shouldn’t be eating this” kind of thoughts rolling around in my head!  One often gets these kind of thoughts if you’re doing something that’s in conflict with your goals or with what you SAY you want.  Like:  polishing off a basket of chips with cheese dip, but saying you want to lose weight.  Drinking too much the night before a road race, but saying you want to be a faster runner.  It’s the internal conflict that drags us down.  Eliminate the conflict & you eliminate the stress! 

It was awesome starting today off with a run/walk with WoW! folks at 8am!  A fine group of women & men looking to change their lives – one workout at a time!  EVERYONE of us has a story.  It’s our own.  I appreciate the diversity!!  It’s the amazing women & men at WoW! that make my life so rich and of whom i thought of as i was reading this quote this morning.  It was a quote from Carey Hart.  He’s a motorcyle stunt guy or some hollywood star (i think).  I don’t pretend to know anything about motorcycle riding and i can’t relate to that in anyway, but his quote inspired me nonetheless.  so here goes…After being asked, What have you overcome? Carey Hart stated: “Getting back on my motorcycle after all my injuries.  Every time I’m lying in the dirt saying I don’t want to do it anymore, I find a way to get back on.”  So i thought about myself and all of YOUR hardknocks & life experiences(self imposed or not!) and i thougth about how we all just have to find a way to “get back on”!  Even in the context of WoW! Boot Camp, to me it pertains to more than diet and exercise (how we handle missing a workout or making a bad food choice or drinking too much).  It’s about how we handle our marriages, friendships, jobs, the economy, saying the wrong thing, making a mistake, transitions, crisis, injuries, growth, family & goals.  Do we settle?  Do we give up or do we “get back on”?  Something to think about.

So here’s to keeping on…keeping on!
April

One meal(day) at a time!

Tuesday, August 4th, 2009

I’m feeling great about this 12 week weight loss competition.  I’m cutting out a lot of unnecessary nibbles and what had become more than just occasional sweet treats.  (All justified by how much I was exercising & the fact that I’m fit & healthy & at an “acceptable” weight.)  In keeping with what works (the reason Michael & I lost so much weight in the first place) I made a BIG trip to the grocery & filled up one of those bottomless carts with copious amounts of healthy fare from the perimeter of the store.  I think Janie and I only went down the center isle for toilet paper and whole wheat pasta-which in her opinion belongs in the same category.  Additionally, I declared this week “no going out to eat week” at the Williams house.  I weighed in at Weight Watcher’s on Saturday (had to pay it’s been so long!) and started writing everything I eat down in my journal. 


I identified all the reasons I want to lose a few (about 7) pounds –keeping me well within the healthy BMI guidelines!!:

  1. I’ll be a faster runner & biker.  The lighter the load the easier it is to carry.
  2. I’m tired of losing the same 2-5 pounds over & over!
  3. It was nice not having a little roll where my jeans button.  Especially when I sit down.  I want flat abs again like I had just 2 short years ago.
  4. I want to have a smooth bra line on my back.
  5. I feel better when I eat better.
  6. I want better than “average”.
  7. I want my clothes to fit better.
  8. I will feel more confident.


This challenge has come at a really good time for me as the days are fast approaching my Sept 27th half Ironman Race in Augusta.   So 2 days into the challenge I’m feeling confident & hopeful.  Then out of the clear blue ether I start having these random defeating thoughts.  I was leaving the YMCA last night sometime after 9pm following my swim workout (which I fully completed even though I REALLY didn’t feel like it!!)….


April’s random defeating thoughts & temptations:

  • 12 weeks is such a very long time from now.  I’ll probably do well this week then just lose &  gain it back like I’ve been doing.
  • Go ahead, drive to Jason’s deli and go out to eat.  Surely you burned off enough to eat that ice cream (with toppings of course!)
  • This interesting dialog between “Yes, go out to eat” and “No, go home” got me so flustered and distracted I was driving away from my house & towards Kroger, Willy’s & Jason’s Deli before I knew it.  My mother-in-law called and snapped me out of it.  I turned around after she offered me a roasted turkey breast (She’s an angel!)  You must know…I made a REALLY big deal out of not going to eat with the whole family, so I couldn’t “cheat” on them!


It really surprised me how those defeating thoughts and temptations came out of nowhere!  Especially after doing something as positive as making my swim workout happen!  (A lot of you know that swimming is not exactly my favorite of the 3 Tri sports & I’ve been known to be a bit of a slacker when it comes to swim workouts.  I’ve often cut them short or downright skipped the entire workout!)  I tell myself to not get ahead of myself.  Stay in the moment.  Focus on this meal.  So I made it home – settled on pairing my turkey breast with my new favorite Kefir dish.  I’m proud I stuck to my goal of not going out to eat.  I’m off to bed.


I check my email this morning & read one from one of my favorite boot campers.  BAM!!  She’s sharing EXACTLY what I’d been struggling with.  And it’s very likely what most of us deal with when it comes to achieving our goals (weight loss in particular).  Self-doubt, impatience, fear.  She states “Am going to try and do better with food. We’ll see how long it lasts.”  So I type back, reminding both she & myself “Here’s your friendly reminder to take it 1 meal at a time.  Choose something you like and enjoy.  (That’s why I eat Kefir…for the Udi’s – even though it’s only ¼ cup.  I have to measure it though, cause it can get ugly!)  I like those darn Garden Burgers too.  You can do anything you put your mind to…I’ve see it!”

 

So we get impatient.  We look too far ahead and we don’t believe in ourselves or trust ourselves.  But we can!  Keep it simple.  Focus on one meal at a time and if you screw up…don’t thrash yourself.  Start over.  It’s all about a healthy lifestyle and eating well so that you can give yourself the gift of the best life possible – for YOU!  And if that means you’re more confident with a smooth bra line or a size 14 down from a 28 – GO FOR IT!!!!!!!!!


And laugh!  Michael, Sam & I were talking about a grocery shopping list on our way home from the hospital.

We decided we’d tell folks to keep it simple and don’t buy anything that ends with an “o”:

HoHo

Dorito

Frito

Cheeto

Potato (chips)

I’m sure you’ve got some clever additions of your own (I’ve already forgotten ½ of Michael’s)

For a more serious look at junk food to avoid:  http://yourtotalhealth.ivillage.com/the-10-worst-snack-foods.html


Be willing to put forth the effort it takes to achieve your weight loss & fitness goals.  One meal(day) at a time!

Have faith!

April