9 lbs lost since Tuesday!! It hasn't been a full week yet. Tuesday is technically the end of the week, but MyFitnessPal wanted me to celebrate my 9 lb loss. I guess it is a celebration though because I weigh less than I did at the beginning of summer so I lost my summer gain. (Add me on MyFitnessPal if you are on there. SoldierGirl26 ) Carb cycling works! Between the transform app and MyFitnessPal I'm going to slay this weightloss. To God be the glory!
If you need help making your health a top priority then read our interview with "The Triumphant Trip Knowles". Here is the advice he kindly shared with us.
Candie and Michelle: What tips would you give our readers who are trying to get healthy?
Trip Knowles: First, I would say to make your health a priority. Without your health, you really have nothing and too often we are quick to take that for granted. Second, I would suggest scheduling time for your daily workout. You can get an amazing workout in just 30 minutes at home and you are much more likely to fit it into your busy schedule if it is scheduled just like all the other tasks in your day. Finally, I would recommend learning how to meal prep. Planning your meals for the next day can help you avoid grabbing unhealthy "quick snacks" or hitting those drive-thrus and ensure you are eating the right foods in the right amounts each day.
Candie and Michelle: That's great advice that I think we all should live by. For those of us without access to a gym what are some manageable fitness activities to do around our homes or neighborhoods?
Trip Knowles: Try to get your heart rate up for at least 20 minutes a day. Walking, biking and basic exercises like jumping jacks or jumping-rope can all provide great cardio workouts. Be sure to stretch before and after any workout to help avoid muscle strain and fatigue. Also, lifting weights can help build lean muscle which will aid in burning fat and raising your metabolism. You don't need fancy weight sets or expensive equipment. Use objects from around your home as weights or purchase a reliable resistance band.
Candie and Michelle: We know that to be the truth. When we haven't had weights we've used large can goods. For our readers that have kiddos what are some activities they can do as a family? (in the fall)
Trip Knowles: Incorporating your children into your at home workouts is not only important because you are teaching them by example, but it also creates a fun dynamic and helps keep everyone in the house health conscious. Again, long walks, bicycle rides and basic exercise routines are all fun ways to keep your children engaged in fitness. Make it fun, challenge each other and always keep it positive.
Candie and Michelle: We agree. A little friendly competition is a good thing. Tell us about your weight loss books.
Trip Knowles: Losing weight is not only a physical activity that takes exercise and proper diet, but it also requires the right mindset. You have to be excited, motivated and inspired to stick with any fitness plan and that's where reading the right books can really make a tremendous impact on your results. Reading personal development books that provide you with self empowerment, inspiration and an overall positive outlook on life can keep you excited each day to continue your journey even with all the obstacles life will throw at you.
Candie and Michelle: Agreed. :) What is your favorite healthy treat in the fall.
Trip Knowles: Some of my favorite fall snacks are honeycrisp apples, baked sweet potatoe chips and homemade trailmix. I always avoid processed foods and out of season fruits/vegetables. Stick to the outside aisles of your local market when grocery shopping and try new foods throughout the year. Keep it fun!
Candie and Michelle: Good advice. For optimal weight loss how many days a week should one workout?
Trip Knowles: 3-5 days a week is ideal for losing weight. It will depend on what exercises you are doing, how you are rotating muscle groups and what other activities you do throughout the day. Avoid taking 2 days off in a row, as that often leads to 3,4,5... days off etc.
Candie and Michelle: Yes, it does. Been there, done that, and got back on it. Are there any weight loss "no no's" that we should stay away from?
Trip Knowles: Yes. Avoid weighing yourself too often. We often get caught up in the numbers and how much weight we are losing each day. You have to remember that if you are doing the right exercises you will be gaining some weight in lean muscle. This can often be misleading and make us think we are not burning fat throughout the week. It is much better to define your weight loss by how you feel, how your clothes are fitting and your energy levels are. You will find that if you are consistent with your exercise and healthy eating that you will feel much better, clear headed and exude more energy. Remember, losing weight is a process that takes time. There are no quick fixes. Avoid any weight loss regimen that promotes fast results or weight loss without changing your eating habits and exercise. If it's not something you can sustain forever, then the results won't last and you'll find yourself on a very frustrating rollercoaster of weight loss and gain.
Candie and Michelle: So true. It took time to get it on there, so it will take time to get it off. How can our readers discover more about you and your work?
Trip Knowles: I provide one on one mentoring through facebook at www.facebook.com/tripknowles.triptk as well as group challenges and coaching. I am also on Instagram @triptk and can be reached by email at email@example.com I think it is vital to surround yourself with people who have the same goals, desires and mindset as yourself when you're trying to achieve any goal. Weight loss can be frustrating, confusing and difficult to do on your own. Having someone to guide you, encourage you and keep you accountable can make all the difference between success and failure. You don't need to join a fancy gym, hire an expensive trainer or even leave your home to get amazing results. All you really need is the right plan, a positive attitude and a desire to better yourself. Anyone can achieve their goals!
Thank you so much Trip for stopping by our site and giving such great advice. We've really enjoyed having you. :)
-Candie and Michelle
How can I get healthier? What are good activities and treats for the fall? If you've been asking yourself that then we have the answers for you. We had the privilege of speaking with Carolyn Ridder Aspenson, author of 8 to Lose the Weight. Here is what she had to say.....
Candie and Michelle: What tips would you give our readers who are trying to get healthy?
Carolyn Ridder Aspenson: There are two key life changes I think most everyone should make if they want to improve their health. First of all, move more. So many of us spend our days in front of a computer and don't exercise. Even if at this point in life one can't make the commitment to a true exercise program, adding more physical movement in their day will be beneficial. Often I'm on the chair in my family room writing and I have to make a conscious effort to get up and move around, so I'll do laps around my house and even do squats or jumping jacks. Getting our heart rates up and adding more activity is a great way to improve our health. The second thing I think makes a huge difference in a path to wellness is to (and I know this is going to be hard for a lot of people to hear) reduce the sugar in our diet. I'm not a huge supporter of going all organic and natural because it's not the easiest lifestyle to maintain, but I do believe if we can eliminate a good portion of the added sugars we eat, our bodies will respond positively. In fact, over the past few months I've had some medical issues as well as a new path in my life...the path of menopause and I've had to make some serious diet adjustments. When a little sugar before didn't have much of an impact on me, it now does. Diabetes, heart problems, liver problems...so many things aside from weight gain, are associated with too much sugar in our diets and cutting back, if not cutting it completely (which I know is hard) will do nothing but improve our health.
Candie and Michelle: Great advice. :) For those of us without access to a gym what are some manageable fitness activities to do around our homes or neighborhoods?
Carolyn Ridder Aspenson: Walk. Walk. Walk. I know it sounds silly and it doesn't burn a whole lot of calories, but walking is an excellent way to improve our health. It also increases our metabolism, which helps facilitate weight loss. Even a simple 20 to 30 minutes a day is beneficial. Also, if you have stairs in your home, walk them. Just yesterday I spent ten minutes 'stepping' on my first step, alternating my step between my right and left legs. It gets the heart rate up and helps improve our fitness levels, metabolism and weight loss efforts as well as improves our health. You can also do simple exercises like push ups, squats, lunges, sit ups, dips...there are tons of videos online showing how to do these simple exercises with just body weight and the more muscle we have, the better off we are physically and mentally.
Candie and Michelle: I agree, Carolyn, walking is great! Candie and I both love to walk to Zombies, Run! If you haven't tried that app I really suggest doing so. For our readers that have kiddos what are some activities they can do as a family? (in the fall)
Carolyn Ridder Aspenson: I'm a big supporter of kid hikes. For us, they're more of a walk, but the kids think of them as an adventure. We used to walk with our kids when they were little and make up stories about Indians, etc. in the area and tell them. Okay, so maybe we lied a little about tree carvings being ancient Indian carvings and not "Sue Loves John" but they couldn't read so they didn't know! Spend time tossing the ball around, play games at the park, walk the dog (or the cat, which we've done, too though the cat's not thrilled about it). We have bought cheap games at WalMart and played them outside...see who can keep the beach ball in the air the longest, or see who can get the ball first, all kinds of things that don't really cost money but keep the family moving. We've even flown kites, something I loved to do as a kid. Anything with a ball and not a cell phone is key!
Candie and Michelle: All great ideas! My kiddo loves kicking a soccer ball and hitting the ball with the bat. Tell us about your weight loss books.
Carolyn Ridder Aspenson: I have one and am working on another, which is a work in progress. The first is 8 To Lose The Weight (http://www.amazon.com/Lose-Weight-Carolyn-Ridder-Aspenson-ebook/dp/B00XO2X07G/ref=sr_1_7_twi_kin_1?ie=UTF8&qid=1442847585&sr=8-7&keywords=carolyn+ridder+aspenson ) I don't spend a lot of time marketing this book, and I should. The book is a lifestyle program that honestly, doesn't tell anyone anything they haven't already heard, but it's meant to be a motivational plan to make lifestyle changes and consider them something long term, not a diet. I gained a lot of weight after losing my parents and when I realized it wasn't the way I wanted to be, I designed a program that worked to lose the 40+ pounds and so many of my friends wanted to know what I did, so I wrote the book. Yes, I've got certifications, but mostly, I'm just human and tried different things until they clicked, and that's what the book is...what worked.
Candie and Michelle: I can't wait to read it! What is your favorite healthy treat in the fall.
Carolyn Ridder Aspenson: I love all things pumpkin and have learned that not giving myself what I love makes me binge on it, so instead, I have a little bit every so often and force myself to practice self control. Sometimes it works and sometimes it doesn't. If I'm really craving a fall treat, and let's be honest, most of them aren't all that healthy, I'll make a cup of sugar free hot chocolate with steamed fat free milk and I add two tablespoons of real pumpkin (I use the canned pumpkin because it's easiest) and a few sprinkles of Truvia and it's my natural version of a pumpkin spiced latte.
Candie and Michelle: Sounds yummy. For optimal weight loss how many days a week should one workout?
Carolyn Ridder Aspenson: That's a tough one to answer. Everyone's body is different, and everyone's body needs rest days. I wouldn't suggest working out more than 5 days a week, but I also think it's important to do weight training or body weight training every other day in those 5 days, so your muscles can rest. They need to be able to break down and rebuild, which is what creates muscle, and muscle is what burns fat most efficiently. You can do cardio until the cows come home and yes, you'll lose weight, but weight training or body weight training is what will really change the shape of your body. If you do mix both on the same days, make that cardio count. (Still do it on the other two of the five too.) Go for shorter cardio work outs with higher intensity...run/walk intervals on the treadmill or at the park for 30 minutes instead of a straight walk or a straight run. Getting the heart rate up and then down again and back and forth that way is what burns the most calories and ultimately sheds the most weight.
Candie and Michelle: Good to know. :) Are there any weight loss "no no's" that we should stay away from?
Carolyn Ridder Aspenson: Definitely! Do not fall into the fad diet scam. Yes, you WILL lose weight but once you give up whatever that diet is, you'll gain that weight back and 99 percent of the time, you'll gain MORE. I kid you not. Fad diets are ultimately horrible for your body and in the short run, are just dangerous and miserable. Slow and steady is the way to go. You didn't gain the weight in a week and you sure won't lose it in a week either.
Candie and Michelle: Totally agree! How can our readers discover more about you and your work?
Carolyn Ridder Aspenson: They can find my books on Amazon and also at carolynridderaspenson.com.
Thank you so much Carolyn for stopping by our site and giving such great advice that we can all do at home. We've really enjoyed having you. :)
- Candie and Michelle
I decided that once a month I should share with you readers a goal of mine. I didn't think that was enough though. After all ANYONE can say what they would LIKE to do, but we all know it takes WORK to get there.......SO.....I'm going to title these "This for That".....meaning I do a certain thing to reach a goal of mine. You can look for "This for That" under this section once a month on "Motivation Mondays".
This week's "This" is......drum roll please.......TENNIS. I LOVE to play tennis when the weather is nice. I have been known to play until "dark-thirty". Lol. We usually just turn the lights on on the tennis courts and keep playing long after dark. Mondays are usually my sporty days of the week, but honestly I could play tennis ALL the time. Btw, if you are a tennis player or tennis guru I would LOVE to interview you for this section of the website. :)
This week's "That" is.....I want to rock cute high heels. I wear some heels now, but I would feel better about myself in them if I was more toned.
Would love to hear from you all. What are some of your "This for That"s? Do you like tennis? Have you ever played it? Comment below, facebook me, or tweet me your answers.
Feelings of shame tried to flood my mind as I thought about how to write "this" this week....hence why it is a couple days late. I, the girl who had done so well, was too ashamed to admit that once again I had fallen off the path I was on. As I have spent time with my Father in his word he has shown me that shame has no real purpose other than to keep me held back from my true calling. As I tried to escape what seemed like a perpetual black hole of depression and solitude all I felt like I was doing was complaining, yet again, about where I was but doing nothing about it. So, as you can imagine, a force of that magnitude only began to pull me in even deeper. Thoughts of "such a quitter"....."never gonna make it"....."I knew you would fail because you always do" began to take over my mind, almost completely seizing control of it until happy thoughts were buried away in a locked box and any memories of successfully doing this before were forgotten. Let me tell you friends that once you get to this point it takes great power to get you out of it. I cried out and prayed yet again. "Lord please save me from this sinking ship. I feel so.......hopeless." His words to me were, "All you had to do was ask. Now all I ask of you is to "try". Huh.....try......hmmmm.....seems like such a tiny word doesn't it but it has so much meaning and power behind it. Some might say well if you never try you never fail but to never try for fear of failure........well that would lead to one boring life wouldn't you think? For many of the greatest Victors have traveled down the same path filled with bumps and potholes along the way, but to get to where they are today they all had two things in common: 1. They weren't afraid to "try AND 2. They NEVER gave up.
So, tonight as I put my ear buds in, turned on my treadmill, and listened to the lovely Sam Yao say, "Runner 5 get ready to run there are zoms approaching" I chanted, "Try....try....try." 25 minutes later I completed my mission for tonight. I may not have been able to sprint through it like I originally did, but I FINISHED it. It truly feels like starting over folks, but in the end when I get to where God has called me to I will be able to say, "I might have fallen along the way, but I never gave up."
(I can't give you the picture I promised because I am starting over, but I CAN give you pictures of what I know I WILL be and then some.)
I love you all!
We would like to introduce Danny Cahill: speaker, author, musician, and Winner of NBC's "The Biggest Loser" Season 8.
Candie and Michelle: Tell us what it was like being on “The Biggest Loser”?
Danny Cahill: The Biggest Loser was quite an experience. It's kind of like if you take your dreams, wrap them up in a big bow and to untie it, you have to go through a lot of pain and growth. It really allowed us to take away all of the distractions and focus on the real problems. Because of that, we were able to lose a lot of weight in a short amount of time. It really was the experience of a lifetime. It was an opportunity to get healthy and have a lot of fun at the same time.
Candie and Michelle: How has life changed since you became a healthier you?
Danny Cahill: Well, my career is the first thing that changed. Before Biggest Loser, I was a licensed land surveyor in the state of Oklahoma. Now, I am still a licensed land surveyor, but I don't practice much anymore. I am a motivational speaker and musician. I also train at Boot Camp here in the Tulsa area. I have traveled to seven countries and 44 states speaking about my experiences on the Biggest Loser. I have authored two major books and have written several songs. I also facilitate an experiential training called The Journey Training here in Tulsa, which I helped to create.
Candie and Michelle: That sounds wonderful. We hope that you are able to speak in Rome, GA sometime in the future. What has helped you be successful in keeping the weight off?
Danny Cahill: The first thing is getting into a recovery program for my food addiction. Biggest Loser gave me the knowledge and motivation to lose the weight, but my recovery has allowed me to keep most of it off. I'm not perfect, but I'm still 200 pounds down from my highest point after five years. To me, that spells success. Also, training at Boot Camp and having my own trainer here in Tulsa has made a big difference. It keeps me accountable. Michael Watkins at Fitness Together keeps me moving and that keeps me in pretty good shape.
Candie and Michelle: What advice would you give to someone trying to lose weight?
Danny Cahill: My advice would first be, don't be in a huge hurry. I know I lost 239 pounds on the biggest loser in 6 1/2 months, but that's not necessary and it sometimes makes it harder to keep off. I'd say find a program you can live with and to get a personal trainer or join a Boot Camp. Make several small changes as a lot of small changes add up to big successes. Shoot for 2 to 5 pounds per week max and don't try to get the biggest loser numbers as they are unrealistic in real life. And my number one piece of advice would be to stop drinking pop and start drinking water. Drink as much water as you can.
Candie and Michelle: Thank you so much for that advice. I know we all can benefit from it. What are some of your favorite physical activities to stay in shape?
Danny Cahill: After the Biggest Loser, I began running. I ran the Boston Marathon just six months after the show, and 11 months from being 430 pounds. I don't run that much anymore because it was depleting my muscles and leaving me out too much, causing my metabolism to stall. I now say get him strength training! I like to do Tabata work out and do core and strength training in intervals. I love things like kettle bells and ball slams, throwing ropes around and doing weightlifting. Those things are exciting to me.
Candie and Michelle: Candie and I both love to run also. I understand what you are saying though and have been trying to implement strength training into my daily routine. What is one of your favorite healthy recipes to prepare?
Danny Cahill: I like very simple things. My wife wrote a recipe for black bean quesadillas. I think those are really good. You take a brown rice tortilla and brown it, throw on some drained Black beans with some low-fat pepper jack cheese,melt the cheese in a pan and add a pico de gallo and salsa. It's a really healthy alternative to what is usually a fattening food! My go to food is grilled chicken, though. It's easy to make and I can always have it available.
Candie and Michelle: Sounds yummy. We will have to try it. Do you have any favorites you like to make in the fall?
Danny Cahill: In the fall I like to try to make healthy desserts. One of my favorites is taking frozen blueberries and mixing it with the Greek yogurt. The frozen blueberries semi freezes the yogurt and I add a sweetener and is a really good healthy dessert. Adding some Cool Whip light isn't so bad either and it adds some sweetness also.
Candie and Michelle: That also sounds good. Tell us about your books “Lose your Quit” and “Losing Big”.
Danny Cahill: Lose your quit is a motivational book. It's how to take the lessons I learned on the Biggest Loser and apply them to your own life to achieve your own dreams. It is a short read but I believe that it gives people a sense of motivation. Jillian Michaels wrote the forward for that.
Well, I feel that God played a large part of my life, and The Biggest Loser is part of that. Losing Big tells mine and my wife's life story and how our faith helped us through both the hard times and the good times - and The Biggest Loser. It reveals what made us who we are, flaws and all, and how our journey came in to a simple choice to live day today. Put it this way, if I run for president there wouldn't be much anyone could dig up about me. It's all in that book!
Candie and Michelle: I put both books on my to read list. What has been your most memorable moment at the events you speak at?
Danny Cahill: Going overseas is always fun, but one event was particularly incredible. I played basketball against the Harlem Globetrotters. Win big easy, who was on the amazing race, told me to take my first shot in the second quarter, I threw it up and prayed for it to hit the rim! It didn't hit the rim; it swished! I scored four points against the Globetrotters in about five minutes. That was my funnest event since winning the Biggest Loser.
Candie and Michelle: Wow! That had to feel amazing. What advice that you’ve been given has stuck with you?
Danny Cahill: Jillian Michaels taught me to lose my regrets. She told me that regrets about bad or poor decisions only hold you back. You should just learn from your mistakes and move forward. Otherwise you end up stuck, like I did at 460 pounds. So now I take good decisions and I run with them, and I take my bad decisions and learn with them and use them to fuel my next step. Failure is okay, because it eventually gets you to success if you don't give up.
Candie and Michelle: Excellent advice. Thank you so much for passing it on to us. :)
Danny Cahill it has been an absolute pleasure having you. Thank you so much for dropping by our site. You are welcome back anytime.
-Candie and Michelle
I've fallen down a hundred times and God just wants to know I'll get back up and TRY AGAIN. The same goes for all of you who are reading this. It is not failure unless you quit and stay down. You might have been lazy, didn't lose, or even gained a pound but choose to start fresh today....that is the beauty of free will. We don't have to be who we were yesterday if we choose to be better today. It's like the saying goes, "Quitters never win and winners never quit. " God's word never changes and never fails and in his word he said you can do this. Phil. 4:13 "I can do ALL things Christ who gives me strength." NEVER GIVE UP!
I love you all!
(Enjoy the video: Toby Mac "Get Back Up")
Raise your hand if this applies to you....You cry and pray to God about a goal you want. He tells you what you need to do. You set that goal and are pumped up about it. Let's use fitness for an example. You tell yourself, "I am going to tone up and get healthier. I am going to workout for a certain amount of days of week." Day 1 goes fine. You feel really great about what you did. Day 2 you are still pumped so that goes smooth as well. Third day rolls around, "Geez, do I really have to do it today." You make yourself do it even though you don't feel like it. The week continues on like that until BAM you hit a wall....life happens and it throws you off your game. Week 2 comes charging in and you say, "It won't hurt if I skip today I will just start tomorrow." Then the next day and the next day until it is a year later and you still haven't really gotten anywhere. So you cry and pray to God again and beg him to tell you what to do. He says, "I already told you what to do. Why haven't you done it?" You get quiet....and I mean really quiet. You say, "Maybe I didn't hear him right." So you say, "God please help me!" He says, "I've given you the knowledge and the tools. I'm just waiting on you to use them. You know what to do." Let me let you in on a little secret.....this motivation Monday is about me. This one was a REALLY hard one to write. It meant confessing to the world my mistakes....my flaws....my excuses. Last year I lost a large percentage of weight. One that I was proud of, but I got cocky and I got stuck where I was at. I let life get in the way.....more importantly I let EXCUSES get in the way. NOT ANYMORE! This is a declaration to you all. It is a way to make me feel accountable. From this day forward I am determined to not let excuses keep me from my God given dream of a healthy, toned me. I declare that come January 1st you will be looking at a healthier version of the girl you are talking to now. I will post a picture on that day as proof.
(As a challenge to all you readers: I challenge you to create a realistic and healthy fitness goal and stick with it. If you need an accountability partner then let us know. We would be happy to support you. Maybe we will create a tab to post updates on here so we could check in once a week. Come January 1st we will ALL check in with pictures. What do you say? Will you join me? It is not too late. You still have 3 months left in this year to work on the journey to a healthier you.)
Please enjoy the video. As I am trying to get that drill sergeant mentality that I used to have in me, I thought this video was appropriate.
"Eye of the Tiger" by Survivor
I can hear the drums in the distance as I strap on my armor and prepare for the battle ahead. I march forward as Goliath stands tall in front of me. He smiles a sinister grin as he bellows, "Back again, little David." I nod my head as I stare deep into his great big eyes...the numbers on the scale staring back at me. If you haven't figured it out yet I'm not referring to a physical battle, but more of a mental one. We all have Goliaths that we face in our life. My own personal Goliath has been my journey to get healthy. Just like David had 3 stones, God has given me my own three weapons.....Will Power, Dedication, and Determination. If you are staring up into the face of your own Goliath, know you are not alone in your fight. Keep up the good fight of Faith. Don't back down. Goliath will fall.
I love you all!
(Please enjoy the video of Demi Lovato "Can't Back Down" )
In this life we are not defined by our circumstances, but by how we let our circumstances affect us. The same goes for weight loss. You can be coasting along losing weight and all of sudden you plateau. Do you let it knock you on your backside and quit? OR Do you keep moving forward? On my journey to a healthier me I have hit pitfalls. Some of them I have jumped over while others I have stumbled on. God has shown me on a daily basis that it is not how many times you fall that matters, but how many times you get up and keep going. You have to have a little engine that could mentality...chant to yourself....I think I can. I think I can....you may not see a change right away on the outside, but truly you are changing the most important part: your mind. For without change within yourself there can be no permanent change on the outside. You just have to keep trucking down that track to a better you and eventually you will be saying....I know I can. I know I can. Don't give up. Put God FIRST. Keep moving forward!
I love you all!
(Please enjoy this video: Yolanda Adams "Not Giving up" )
Mondays are for....