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It should be no surprise that Americans are reaching unheard of levels of obesity or that our billboards are decorating the highways warning of childhood obesity. It is what should be expected. Unhealthy amounts of foods are pushed on the public on every newstand and every television commercial. Ever tried to stay on a treadmill and watch TV for an hour? By the time you finish running,  you are sure that you should stop by some fast food joint and get a burger and a super size of fries. Evening programming is saturated with advertisements for scale tilting soft drinks, sodium dripped snacks, and jean busting desserts. The thing is that all of this food is legal. It is relatively cheap, and it is easily available. To top it off a  good friend or family member will go with you! We have created relationships that depend solely on gathering for shared food. Why sometimes we will even sit down with people we would rather avoid, just to eat with someone.

It is the side effects of all this eating  that are so expensive. It is very hard to live a full life when you are strapped for medical expenses that pertain to diabetes, high blood pressure and high cholesterol. But you could really say, “The devil (media) made me do it.”  High amounts of food are pushed on you until you are not sure what or how much to eat of anything. Then you go to a restaurant and they bring you a single plate. They forget to tell you that plate should serve your entire family of four. By the time that you leave the restaurant you are feeling sluggish, guilty and your pancreas is in over drive. (Your skinny jeans are still at home wanting to come out and play.)

But how much should you eat? Is there a way to figure out how much is okay without walking into Longhorn’s with a food scale and science beaker? Here are some ways to manage your food consumption to make it not quite so obtrusive.

Three oz of meat or poultry is equal to the size of a deck of cards. If you are trying to count calories, then you should only be eating meat the size of a deck of cards. Your days of eating a 22 oz steak are over. Your skinny jeans will thank you. You can measure your fish by comparing it to the size of a checkbook. How about when you are invited out to watch a $15.00 movie and popcorn is offered? Well, realize that 3 baseball handfuls is all you will get to add up to 1 serving. Eat slow and make it last. Remember that movie popcorn is loaded with salt and butter. That adds to the calorie count. Just wait until after the movie and go get a steak the size of a deck of cards! But when you order the steak, if you have to eat the baked potato, remember that a baked potato should be the size of a computer mouse, not the size of Texas.  Most people hear all the great things about almonds. Almonds are very good for your body, but you have to measure these too! One serving of almonds is equal to about 12 almonds, that is right. Not a bag of almonds, even if they are crunchy and a better choice than potato chips. All of those calories add up!

Take charge of your eating. Think about a deck of cards, a checkbook, a baseball and get back in those skinny jeans! You know the secret now! Secrets like these and many others are available from your trainers at My Fitness Solutions! Stop in and tell them to fill you in or contact them on-line. Why, you can get healthy with just a call! You don’t have to even go to the gym!  You are worth it! Your skinny jeans are waiting!


We are the creative force of our life, and through our own decisions rather than our conditions, if we carefully learn to do certain things, we can accomplish those goals.
Stephen Covey

Setting a goal in fitness is fundamental to you achieving success. When you are in the studio at MFS, goals are evident. There are celebrations handwritten on the board by participants. When you observe, you see frequent high fives and fist bumps. You hear applause and encouragement while you are working out. It is a different place. It is a place where goal setting and accountability are evident. Setting goals is at the core of the philosophy of the MFS studio and training.

Goals are necessary for success because they focus your intentions and propel you in the direction that you want to proceed. When you have set a goal you are more acclimated to be aware of the tools and resources that you need. You are more open to tap into resources that are available to you. This might be utilizing people, books, free weights, videos,  music, websites, magazines and journaling as support. Surround yourself with support. Let others know your intentions. Prepare to succeed by establishing your fitness goals.

 Additionally, these goals must be specific. The wording of the goal is important. There is a difference in, “I want to lose some weight,” and “I want to lose 10 pounds by the end of the year.” The second goal can be measured. If your goal can be measured then you have a greater chance of meeting success. You are immediately able to see if you are on track to obtaining the results you want. Goals must be specific.

Finally, make sure that your fitness goal is attainable within a realistic time frame. Ask yourself if it is indeed a goal that will benefit you. It may be possible to lose 100 pounds, but do you really need to do that? It may be easy to lose 5 pounds, but is that goal really the one that improves your fitness and health. Think about the time that it took you to gain weight or lose the muscle tone. Are you allowing enough time, but not too much time to get the results you want? Answering questions like these are the reason that it is important to have an expert working with you. Experts, like those at MFS guide you, so you understand what is healthy and attainable.

Get started. Let an expert  help you set a specific, measurable, realistic, time based goal and go get it! You are your most valuable asset! You can do it.


    On Saturday, I attended the new MFS Legion class. This meets on Saturday mornings at 11:00am. Everyone is invited.  The first hour is a boot camp where the participants are pushed in a variety of exercises to improve their fitness. The people who meet come in a smorgasboard of fitness conditioning. There are some that are extremely fit, champion-like and others who are just beginning the journey. The class presents opportunities for the members to exercise and socialize with others who are seriously interested in pursuing fitness.

     After the 40 minutes of exercise and a voluntary challenge, there is a new segment, MFS Legion. This is a time where all of the participants come together and discuss nutrition and exercise. The discussion is led by former competitive bodybuilder, Fadi Malouf, who has been a leader in the industry for 15 years. This week he led us in a discussion on B.A.L.A.N.C.E.  This acronym is the foundation for MFS Academy.

     B is for breathe. It is important for those who are investing in their health to remember to breathe deeply.

    A is for aqua. It is imperative that those who are pursuing fitness goals remember to hydrate.

     L is for lengthening. Stretching is an essential part of resistance training.

    A is for anaerobic. Strength training must be a core part of improving your body.

     N is for nutrition. Nutrition is 80% of the program. You cannot get the results that you are going for without the proper nutrition. This means following the program and learning new information to fuel your bodies.

    C is for cleansing. Cleansing is a part of fitness too. Cleansing is necessary both physically and mentally. This means cleansing your mind of those things that are negative and get in your way of being successful.

    E is for energy. You must be mindful that you have taken necessary steps to have the energy you need to accomplish all the goals that you have set for yourself.  In order to do this you must get plenty of rest and surround yourself with those whom are like-minded and support  you. Tell others what your goals are so they can become part of your support network.

This class is a touchstone for the program. It allows new members to meet others who are embarking on the same journey. You are encouraged and uplifted. In addition, you are given lots of information on nutrition and exercise. This makes you more independently empowered over your own health and well-being. Being in charge of your health and getting the most out of your life is the focus of MFS. MFS strives to be the place that allows you to Dream your dreams, Play your way to accomplishing them and Be-ing the person who lives your daily potential.

     Every one left refocused on their goals and ready to conquer a great week in fitness. Now let’s go get it! Dream it! Play it! Be it!

They tried to make me go to rehab, I said, “No, no, no” Yes, I’ve been black but when I come back you’ll know, know, know I ain’t got the time and if my daddy thinks I’m fine He’s tried to make me go to rehab, I won’t go, go, go I’d rather be at home with Ray I ain’t got seventeen days . . . as sung by Amy Winehouse.  She was right. She was exactly right. She didn’t have 17 days. She used up her days as she burned up her body. Her body finally gave out and gave in.

How we justify our actions is nothing short of genius. We can sway even ourselves into believing that our actions, especially our little actions, will not catch up to us. You know the actions like eating that biscuit or eating the last bits of a dessert just because. Afterwards, we find ourselves  in a predicament, and then we talk ourselves into thinking that we don’t have the time or the money to rectify it. When indeed, not choosing to use the time and resources that we have does cut our days short.

I had dinner with a friend this weekend. She works in cardiology. She said that she doesn’t have fit patients in cardiology. They just don’t show up. She said there may be a few that are there for something genetic, but it is usually clean and easy, and they return home. She said that the tragedy is when you have young people who are there because they didn’t think they had the time to be healthy, then she is taking care of them as their lives are really cut short and they are losing fingers and toes due to diabetes, another implication of not making healthy choices. You have to add to that high cholesterol and blood pressure. These can be avoided completely by making those small life changes, just changing one action at a time.

Healthy choices begin one small choice at a time, but like a savings account it adds up and adds days and quality of life to those days. This journey that I have been on to discover fitness and strength at My Fitness Solutions has empowered me greatly with what constitutes good nutrition and strength. It has been almost 3 months. I have lost  10 pounds and inches all over my body. My body is beginning to change its form. I am stronger and healthier than ever. I am glad I took the time. It didn’t take too much longer than 17 days to make big (or small, depending on how you look at it) changes! Take the time to make those changes to your own nutrition and exercise program. You will be better for it. Take care of yourselves!

It has been a GREAT summer! Awesome! Triathlons, runs, trips, books, visits, movies, beach, strength training with a trainer at My Fitness Solutions, friends and family. Can’t get better! I am so good at vacation! I am actually gifted at it. I can’t get enough! Then . . .

                                                                                                        vacation ended.

I went back to work with gusto. I headed to a week long conference, then to a graduate class that requires lots to homework, and back to regular work that has morphed into 2 new jobs to learn. Did I mention laundry, cooking, running errands and cleaning? My schedule went from lovely to crazy busy. I like to be busy. I like learning. I like a challenge. I like “new.”

All this added up to me sometimes eating poorly and missing my morning cardio . That forced my body into a plateau. This happens when I work out from time to time. I hit a dip. I get very discouraged. When working out alone I don’t know how to get out of it. I don’t know how to develop a plan.  I sent a text to my trainer that I had hit a plateau. I didn’t think it would be much of a big deal. I found out that was it WAS a REALLY BIG deal. They don’t want me to fail. They do everything to help me succeed.

When I got to My Fitness Solutions, Tracy and Fadi met me. They discussed with me my observations of what was going on. Fadi took me into his office to go over my goals again, and we wrote on the board where I had messed up in my ability to reach my goals. Fadi drew it all out on the board for me to evaluate. He explained that I was like a train and headed down the track. I was about to approach a cow. If  I had enough momentum then I could just go through the cow, but I didn’t have enough momentum so my train was stalled. I have to gather more momentum. I have got to produce more steam. I have to work a little harder and watch my nutrition like a bulldog on a bone. Nutrition is 80% of the success of strength training according to Fadi.I don’t have enough momentum yet to have a cheat meal.  Tracy is always giving me ideas of things to pack in my bag to eat.  I have got to get back on it.  We also discussed that I had made goals, but they weren’t specific enough. I need measurable goals.

Fadi then customized a workout for me and worked me really hard. I am sure I catapulted over my plateau, and I am back on track. (I have to be. It is difficult to raise my arms to brush my teeth!) Then one of the other trainers, Rebecca, whom I have worked out with before called me to see if I wanted to go run 10 miles on Sunday morning. She is so helpful and encouraging. She gave me tips along the way. She knows I am beginning to train for a marathon in November.

All this led  me to do some soul searching on developing measureable goals and re-igniting my efforts to obtain them. It is so easy to derail when you are trying to rebuild your body. If you are alone, it is easy to just quit because you don’t know how to navigate out it.   Life easily finds a way to roll in and messes up the ride. Then your head gets in the way and you want to quit. But with accountability and intimate help by my trainers I am back on track.

 Here goes. Gotta build that momentum. Gotta , gotta, gotta.

See my favorite video:

I am back in the gym at My Fitness Solutions tomorrow. Making it boil! Kim