Healthiest Meal of the Day

One of my most favorite products from Beachbody is definitely their one-glass-wonder, Shakeology. It packs your day's nutrition, healthy digestive probiotics, immunity boosting nutrients and minerals, iron, protein, fiber, and plenty of other great-for-you ingredients WITHOUT added sweeteners, preservatives, colors, ect. I'm a huge fan of the Chocolate flavor (there's also Greenberry) and how versatile it is. I love experimenting with adding different things to my shake everyday, like sugar-free French Vanilla pudding mix, almond milk, sugar-free lemon pudding mix, strawberries, blueberries, you name it! Each glass can be used as a full meal-replacement or an extra boost to your daily nutrition needs.
Taste is a huge thing for me and if Shakeology was something I had to struggle to drink, I wouldn't be so behind it and why it's part of my daily diet. It's helped me have more energy during the day and helps me push harder throughout my hardest workouts.
Here, a video with 35-and-counting doctors and nutritional professionals and what they have to say about it. Don't just take my word about it- hear what the pros have to say:


You can order your own and read more about the success stories of people losing weight with a Shakeology challenge: http://shakeology.com/mrsamynielson

Beachbody Coach

Hey, everyone! I recently became an Independent Beachbody Coach and I'm absolutely loving it so far! I've been using Beachbody products for years now (think the workouts TurboJam, P90X, Insanity) and I love that I can have a fitness career, while staying in shape myself! No commute, and I get to work my own hours! It fits perfectly while I am attending college online for the summer! If you guys are interested in being a coach, too, I'd love to have you on my team. Or, if you guys are interested in getting any of the workouts or Shakeology, I have an online store for both!
http://beachbodycoach.com/mrsamynielson
http://shakeology.com/mrsamynielson

How's THIS for motivation?

When David Smith was ready for change, he really changed. For those who are still waiting for the "right moment" (NOW) or to "find time" (There is not "finding time." People who want the life change BAD enough, MAKE time for it. It has to hold a very high priority for you. You have to love and respect YOURSELF and your health enough that the changes and work put in are worth it. Because they are.) 
I really get fired up over stories like this. Thank you, Health Habits for posting such an incredible story. 
Enjoy,
A

Before: 630 lbs....................................................After: 229 lbs

This story is for all of those people out there who have already given up on their New Year’s Resolution to finally lose that extra 20 lbs.
Maybe you gave up on the diet because there just wasn’t enough time in the day to prepare healthy meals to take to work.
Or maybe, you had to take the kids to hockey practice and had no choice but to stop at Timmy’s and grab a double double and some Timbits.
Or maybe, you just needed a motivational kick in the pants to keep you on the straight and narrow.
Consider this story your kick in the pants.

Your New Weight Loss Hero: David Smith

In only 26 months, David Smith managed to streamline his body from a gargantuan 630 lbs to a trim and fit 229 lbs.
And it wasn’t easy.
Losing 401 lbs. of body-fat is a very complicated experience.
David didn’t get to 630 lbs. without picking up a whole bunch of emotional baggage along the way.
His transformation involved a lot more than burning off body-fat.
In his own words:

‘I had been overweight all my life.
‘I would have sticks and stones and dog mess thrown at me and I would be spat on.
I’ve had a broken arm and black eyes because people didn’t like me because of my weight.
‘It got so bad that I didn’t want to leave the house and I didn’t even feel comfortable in my own backyard until it was dark out.

‘I felt like I deserved as much pain as possible and I wanted to kill myself.

But one day, he took the first step and reached out for help.

He sent an e-mail to Chris Powell, fitness correspondent for Good Morning Arizona, a local news broadcast on KTVK, in Phoenix.
Powell paid Smith a visit. “We were both probably thinking: what are we getting ourselves into right here? There would be no way I’d have anything in common with this guy,” Smith said.
Powell, a former Cosmo magazine bachelor, was socially confident. But now he was trying to get through to this painfully shy man.
“I didn’t know what 600 pounds looked like,” Powell said. “He couldn’t really look me in the eye. He was just so broken. He really didn’t know what to say or what to do.”

Despite their initial awkward meeting, they made a deal.
Smith committed to losing the pounds and Powell agreed to stick with him as long as Smith didn’t give up.
And 26 months later, David Smith was 401 pounds lighter.

‘The first few months were really hard, Chris would be telling me that I was doing really well and I was losing weight – but when I looked in the mirror I saw someone weighing more.
‘To begin with the training was really tough, at my heaviest I struggled to walk five feet without becoming out of breath.

‘Slowly, though, I got better and managed to do more and more and the flab was literally falling off me.

Conclusion

David Smith lost 401 pounds.
I am sure that he had lots of excuses not to eat right or exercise.
And still, he lost 401 pounds.

Big Losses Stem from Small Changes

When I began my journey with Weight Watchers over two years ago, I have to admit that I was a little overwhelmed. Coming from a family where we ate mainly for comfort, we didn't think twice about portion control, or so much about what should be fueling our bodies to be healthy. My goal was to begin to look at food as FUEL and not as comfort. I feel like whenever I had a problem in life or was stressed out from the day, my best friend would always be right at home, waiting for me in the pantry or the fridge. It had to stop. I started making changes, like making sure I was getting some form of fruit and vegetable in at every meal/snack. It became like a game, crossing off squares on my daily food journal for Good Health Guidelines. Some days, I'd challenge myself to get at least 2 servings of fresh fruit in during breakfast. It gave me a fantastic start to the day, and ultimately set the mood for staying on track. I've noticed that I'm always looking for ways to be more active throughout the day, getting better at reading the whole nutritional label, and trying new foods that were always kind of scary to me. I've learned that I like a lot of foods that I thought I didn't, such as asparagus, eggplant, papaya. 
I've made it a personal goal to get outside and take a 30 minute walk around the neighborhood (along with my regular exercise daily). The fresh air really helps to clear my head and I love feeling like I'm part of something bigger. I look forward to those walks; I seem to do the best thinking when I'm out at away, just me and my iPod. 
These little changes are definitely what has helped me get to where I am today.

The Best Workout is the One You'll DO

My friend, Sydnie, who teaches at Gold's Gym asked me to substitute her Zumba class yesterday morning (my second time) and I had an absolute BLAST! There's something so exciting and empowering being the teacher in front of the group. I love finding ways for fitness to be FUN for other people. I truly believe that everyone can love working out, once they've found what they love and what challenges them. I don't aspire to love every type of exercise out there, but when I tried doing things like Step Aerobics, Kickboxing, and now even RUNNING (yes, I love running!). I'm finding out what works for me and the things I'm passionate about. Each of these formats challenge me, whether it be balance, endurance, remembering choreography, ect. They all push me farther. That's the point. When you grow both physically and mentally stronger, you want to continue. You're literally competing against yourself. My challenge is for everyone to try something new. You may just find that thing to be excited about.

To Bigger and Better Things

    
     It's the season of college graduates, moving on to either more school or setting into their new-found career choice. My brother, Scott, is graduating with his Masters in Psychology this weekend and we're traveling down to visit him and his family and cheer him on. He and his family are moving in June to Kentucky to start on his PhD. We are all incredibly proud of him! He's planning on becoming a family counselor when he finishes school, bringing families closer together.
     Chris is looking into a program down in Dixie, working with computers and the government. If he gets into the program, we'll be moving down to Cedar City for the Fall semester. I'm keeping my fingers crossed for him; he seems so excited. 
     I'm starting my Bachelors degree at SLCC this summer, focusing on Health Science, correlating with fitness and nutrition. I have registered for my classes and am anxious to start. Along with teaching group aerobics classes, I want to help others make healthy life choices that lead to a long, happy life.
     It's really exciting when you find your niche and are ready to make changes in this world. When you begin doing something you absolutely love, it never feels like work.

Revolution

Jamie Oliver has done wonders in his home-land, England, by changing the regulations for food nutrition in public schools. New rules have been put in place and the obesity and overweight rate is declining. It's about time someone stood up and made changes!
He has made his arrival in America now, and is bringing his Food Revolution to our country. He has begun his journey in West Virginia, home of the most obese city, in the most obese country, in the WORLD. He's been meeting with school officials and USDA representatives alike, trying to get fresh food on the menu in schools. He believes that if we start feeding our children well at school (real, nutritious food, cooked from scratch), we can improve this country's well-being overall. 
Chris and I have really come to like his show and his cause. Jamie has a campaign for people to "sign" at FOOD REVOLUTION . He needs 1,000,000 signatures to help make healthier changes in our public schools. Our kids DESERVE better food!  This is such an important issue. Please take a few minutes to sign the petition.
XOXO,
Amy

Lose the "It Won't Happen To Me" Attitude

 

New studies show that driving distracted is actually more deadly than driving DRUNK! What makes us think that we're invincible behind the wheel? Turning your head or looking away from the road for a matter of second could cost you your life! I found a great and eye-opening article, explaining the new study results and how to protect yourself. Buckling your seatbelt may not be enough [to help protect yourself] when behind the wheel.

XOXO,
Amy


Prevent Car Accidents: Stop Multitasking NOW

Staying Focused and Motivated

So, being the first week of March, I've witnessed another end of the "Resolution Rush" at the gym. The aerobics class sizes have shrunk and the gym, in general, is a lot less populated. Many of the people who were "ready" to make a change in January lost their spark and are now making excuses to skip, claiming there isn't "enough time," ect. It's so important to stay focused and motivated when you make your resolutions to get and stay fit. This applies to both the gym and life in general. You're going nowhere if you don't know where you're going! You really need to find your WHY before you start your HOW. I know, for me, motivation started (and stays) from wanting to be more athletic. But it's been building larger than that. Now that I've hit that milestone, I've sparked a fairly-new found interest in becoming a fitness instructor myself! I know how incredible I feel making and reaching new fitness and health goals, and I love the energy that comes from participating in a group aerobics class. That is my fuel. My attitude is that fitness is FUN. The results are the bonus for me. 
Making goals is what is going to keep the exercise and healthy eating lifestyle exciting and fresh. Every month (everyday, even) I set the bar higher for myself- example: "this week, along with maintaining a 3,500 calorie exercise deficit, I'm going to shrink my mile time by 20 seconds," or, "this week, I'm going to do another 20 push-ups and up my water intake by 30 ounces." Realize that next week is going to come, nonetheless. Wouldn't you like to feel more successful/healthier/and more energetic? Realizing that I can be whatever I set my mind to, and with proper goals, I can get there. So can you.
Have a wonderful week, you guys! 
XOXO,
Amy

True Energy Without the After-Buzz

Doctors have always suggested that we should get at least 7-8 hours of uninterrupted sleep, to let our bodies properly repair themselves, to reenergize for the next day. Sometimes, though, sleep won't be everything we need for enough fuel throughout the day. Some people have turned to sugar-filled energy drinks claiming to help you pick up the pace... which is true, until they drop you flat on your face with the after-buzz. I found some easy ways (via womenshealthmag.com) to get a quick energy boost to help you keep going- all in 60 seconds OR LESS!
-A

Tip 1

Fire up your iPod
Blasting Jay-Z may snap you out of your stupor, but not just because you dig his furious beats. Music stimulates almost every region of the brain, says Daniel Levitin, Ph.D., author of This Is Your Brain on Music. When you perform the same tasks each day "it's easy to get lulled into sleepiness," he says, but background tunes combat the monotony, enhancing concentration and focus. For a stronger jolt, play a feel-good favorite for three minutes. Anything from Britney to Bach will work, as long as it's upbeat.

Tip 2

Watch that ridiculous YouTube clip
Laughter doesn't actually release endorphins, says psychologist Steven Sultanoff, Ph.D., an expert on therapeutic humor. It does, however, increase your heart rate and activate your muscular system, making you feel instantly revived. Most important, a hearty belly laugh provides what Sultanoff calls a cognitive shift. "Energy levels are directly related to the way people think," he says. "And humor changes thought patterns in ways that are very uplifting."

Tip 3

Break your hoarding habits
A messy desk or kitchen counter can be a serious drain. "The reminder of everything we haven't gotten to yet really drags us down," says Emily Wilska, founder of The Organized Life, a professional organizing company in San Francisco. If you don't have time for an overhaul, simply filing loose papers into folders can clear your mind. Wilska recommends using a tray for critical items, so you can remove them from sight without worrying they'll be forgotten.

Tip 4

Take a meditation moment
It may seem counterintuitive, but silence can really revive you. Your brain and body are constantly responding to stimuli, which is exhausting, says Deb Shapiro, coauthor of Be the Change: How Meditation Can Transform You and the World. But it takes only 60 seconds of quiet time to replace all that dissipated energy. "Sit quietly,"Shapiro advises. Breathe deeply for five breaths, concentrating on inhaling and exhaling slowly.

Tip 5

Grab some peppermint
Aromatherapists have long relied on peppermint oil as a natural stimulant. Now scientists are on board: Researchers at West Virginia's Wheeling Jesuit University found that sniffing peppermint immediately improves both athletes' running speed and office workers' typing speed. Its scent acts as a mood enhancer that boosts your motivation and concentration. So grab an infusion, whether it's breath mints, lip gloss, or hand lotion.

When You Shouldn't Ignore the Pain

You've had a stressful day at work, and the moment you come home, the kids are screaming, dinner isn't ready and you're starving, and you realize you have to wake up and do it all again tomorrow. A headache forms, probably just stress, right? Not always. 
I recently got an email, decoding "simple" body pains from headaches to stomach pain, and when you should worry. 
xo,
A

7 WARNING SIGNS YOU SHOULD NOT IGNORE

Usually a headache is just a headache, and heartburn is just a sign that you rang the Taco Bell a few times too many. Except when they're not.
MICHELLE ANDREWS

Severe head pain
This mother of all headaches makes your bachelorette party hangover seem laughable. If you could laugh.
The culprit Odds are, any jackhammering in your brain is just a migraine. But if it's not accompanied by other migraine symptoms (such as a visual aura), sudden and severe pain--we're talking the absolute worst headache of your life--can signal a brain aneurysm. These arterial bulges occur in up to 5 percent of people, but most of the time they don't cause any trouble--you won't even know you have one unless the weak spot leaks or tears. If that happens, escaping blood can flood the surrounding tissue (causing a violent headache) and cut off the oxygen supply there. Smoking and having a family history of aneurysms increase your odds.
The fix "A burst aneurysm can cause brain damage within minutes, so you need to call 911 immediately," says cardiologist Elsa-Grace Giardina, M.D., director of the Center for Women's Health at NewYork-Presbyterian Hospital/Columbia University Medical Center. Your doctor will take a CT scan to look for bleeding in the space around the brain. If he finds hemorrhaging, you'll head into the OR pronto for surgery to repair the blood vessel.

FOR THE REST OF THE ARTICLE, CLICK HERE---> 7 Pains You Should Not Ignore

Happy (healthy) Valentine's Day

I, just like any other person, like a good hearty meal. I believe that a "good meal" can be translated a different way for anyone. For me, it's about a good mix of healthy carbs (whole wheat pastas, whole wheat bread, rice) and lean protein (fish, seafood, chicken, pork). Of course, I love to "top-it-off" with something sweet. It rarely needs to be dessert. I love fruit or jello topped off with a dollop of fat-free reddi-whip. Delicious!
Valentine's Day is fastly approaching (Chris and I are going to The Roof in downtown Salt Lake City), I thought it would be nice to post some ideas I found on having a fun, romantic, and yes, hearty meal, without undoing all your progress. And yes, without the guilt and stomach ache afterward!
XOXO,
A

-Healthy Valentine's Day Dining by www.weightwatchers.com

 

How to enjoy a Valentine's Day dinner the healthy way.
The greatest part about Valentine's Day is spending time with your honey. And what better way to do that than with a nice dinner out?

With a little planning and these six easy strategies, you can take control and treat yourself to a special night.
1. Relax
Don't approach the dinner with trepidation. You're not denying yourself anything, you're making choices about your life. And you're sharing a meal with those you love, whether that is your honey, your family, or a group of friends. How could it get any better than that?
2. Ask for what you want
Scan the menu to create your own dinner. If you want the fish, but don't want the cream sauce, ask for it to be served with the salsa that comes with the chicken, or the fresh herbs from the pasta. If you want veal but don't want it drenched in butter, ask for it with lemon juice and herbs.

Fancier restaurants prepare dishes to order, so it's no problem. Less fancy dining establishments are often willing to make changes too. There's no harm in asking!
The same goes for the sides
That shrimp dish you want might come with potato gratin, but the roast chicken comes with grilled asparagus. Just ask for the shrimp with asparagus.
Tell the chef not to "finish" the sauce
Chefs sometimes swirl butter into a sauce before it's served. Ask if the sauce can be plain, fresh and bright, not "finished."
Ask for recommendations
If the chef cannot accommodate you, ask your waiter to suggest an alternative, lighter preparation. But ask for what you want the way you want it.
3. Order simpler food prepared light
In terms of calories, grilled is usually better than fried; baked is better than braised.
4. Ask for your meal to be divided
Meals these days are often served in enormous portions. Ask the waiter to divide yours before it's served and put one half in a take-home bag that's reserved for you in the kitchen. That way you'll have dinner the next day too.
5. Cut things out during the meal

• Forgo the cocktail, which can be loaded with sugar, and have a glass of red wine instead.
  
• Ask for lemon juice or vinegar on the salad.
  
• Ask for cocktail sauce or chutney on your baked potato, rather than butter and sour cream.

6. Share
You can split an appetizer, a salad or a dessert. It's very romantic to share a dish with someone you love!

Be Mine

Heavenly Chocolate Recipes

I found some decadent chocolate recipes just in time for Valentine's Day this week. The recipes can be found through the link above.
XOXO,
A

New Year, New Goals

It's January 2010 and it's time to make some goals, as well as changes.
This year, first and foremost, I want to lose the last 4 pounds and hit my FIFTY POUND MARK! I did not come this far on my journey to stop now. Since the beginning of this new lifestyle for myself, I had goals. But I didn't realize how big they were until I dropped the first dress size. I was not only thinner, I was feeling SO MUCH BETTER. I was finally putting MYSELF in my priorities. I always was worth it, but I didn't see that. My journey doesn't end. Since joining Gold's Gym last January, I've become a total gym rat. I tested to certify to teach MY OWN aerobics classes. I should be hearing back this week or next from AFAA with my test results and/or my certification. I want to "pass it along" and help OTHERS to their weight-loss and fitness goals. 
Two weeks ago, my mom and I went shopping and I tried on my first size 10 dress pants (my first size 10 since jr. high) and they zipped and FIT PERFECTLY. NOTHING feels better than to feel good and see those results from the hours you've put in. Sweat equity. I'M A SIZE MEDIUM??!
I wore them for the first time to school again today and there was definitely something new in my step. I walked confidently. I smiled more. I had my own little secret of my dropped size. I think everyone could notice a change in me.
This year, instead of saying "this year, I'm going to get fit," I finally get to say, "this year, I'm going to STAY fit." 
The biggest blessing that has come from this process is that it's helping others.