A More Obese Nation | Tips for a Healthier Lifestyle

We all come in different shapes and sizes. And being a size 2 or 4 doesn’t necessarily mean you’re healthy! Being a healthy weight has a lot to do with many factors not just your clothes size or the scale. It comes down to diet, exercise, effort, consistency, etc. To me, I think it’s more important to look at your body composition (fat versus muscle) than the weight on the scale!! Because you’ll see all kinds of different healthy/unhealthy shapes at for example, 150 pounds!

So now that we’ve covered “skinny” doesn’t mean healthy …

Obesity has been a big problem in our country for years. And with all of the strides we’ve made as a country to eat cleaner, organic, vegan, buying from local farmers markets, restaurants adding nutritional information in their menus … I mean even McDonald’s has included healthier options … I just can’t believe this new report!

“American adults who are obese now outnumber those who are merely overweight” — according to the JAMA Internal Medicine Journal report.
Click HERE to read the original article.

I read this article feeling like I could cry. 😢 We’re becoming a more obese nation?! 
What the heck?!

There is a trend of obesity & we need to fight together to END IT. 💪

Doesn’t matter if you’re an online coach like me, a teacher, a corporate manager, a police officer … it ALL starts with YOU. And it starts at home. And we can do it together!!

You can have ALL the tools in the world available to you, but it start
s with the individual being informed and then making a DECISION and COMMITMENT to make a CHANGE.

And of course if you’re a parent, you make a HUGE impact on your kids. Your kids may not care what you SAY, but they do 👀WATCH👀 what YOU DO … including what type of groceries you buy and the types of foods you prepare.

Did you know that being overweight or obese increases the risk of a variety of major health issues, like Type 2 diabetes and cardiovascular disease?! Also … extra weight can make people more vulnerable to certain types of cancer. At then end of the day, it’s not about getting into that bikini!!! It’s about YOUR HEALTH!! The more you weigh, the greater the health risk you have.

Listen. You don’t have to get all crazy on me now and spend TONS of money on fad diets, buying all these crazy “eat this watermelon for 80 days straight and you’ll lose weight” type of diets. (I hope you know I’m being sarcastic here?!)

Trying to change too much all at once can be SUPER overwhelming. And if you feel super overwhelmed, you’ll
either avoid taking action … or you may start but not stick with it.🙅🏻

I got you!

💁🏻Here are a few suggestions. Just choose ONE. After you conquer that one … then add another. When you got those TWO down, add a third. Just keep layering.

1) Lace up your sneakers RIGHT NOW. Do a 15 minute workout. Just something. That’s it! 15 minutes!! It can b
e as simple as going for a walk as a family! Bring your dog too! – haha…. and if you can’t right at this moment … go after work or later. But do it TODAY!
2) Fill your family’s plates with a big serving of leafy greens (spinach, kale, arugula) alongside a lean protein — let’s NOT be another generation of meat, potatoes and gravy!
3) Candy, ice cream & cake does not need to be a reward for a “job well done” in school. Instead, reward your kids with a trip to the movies, or a new toy … or even better an outdoors activity where they family can interact!
4) Pack a lunch
5) Ditch the soda. Right now, get that crap out of your house!!! Sorry to tell ya, but that also includes diet sodas!
6) Go outside and so something. A sport. Run. Bike riding. Just get OUTSIDE! Remember how going outside was THE thing to do before the internet took over the world?!
7) Find an accountability buddy! If you don’t have one … you can definitely find one in our awesome FitGirlsRock Community by clicking here: https://www.facebook.com/groups/FitGirlsRock/
8) Let’s view our bodies as our HOMES for the rest of our lives — not just something we are lucky to have. 💜

Remember this isn’t about having a “perfect” fitness body. Nope! If you have been reading my messages … you know I’m all about getting healthy INSIDE and OUT and embracing YOUR unique beauty. And getting healthy, strong and empowering yourself.

I think we can all work together to ENCOURAGE one another that being healthy should be the norm, right?!

And let me tell ya something … we can ALL improve our health in one way or another – doesn’t matter if you’ve been in the game for a while, or you’re just starting out.

So what are you gonna start with? One of the suggestions above? Something different? Comment below and share with us! Would LOVE to hear your first (or second or third) step! ☺️



There’s NOTHING that makes me more happy and proud to do what I do than hearing wonderful news from a dear customer and friend!

Mary recently shared with me that she’s finally been able to break her weight loss plateau AND lower her cholesterol from dangerous levels, while also doubling her good cholesterol and improving other aspects of her general health. Her doctor was floored!  The remedy: Shakeology and a change-up in her fitness routine.

She was excited … I was excited … and I couldn’t be happier to hear this news. I asked Mary if I could share this with others by writing a blog post and without hesitation she wanted to “pay it forward.”  I asked her if she could give me an outline so I didn’t mess-up any of the details and what she sent me wasn’t just a little blurb of her experience, but a very thoughtful and detailed story.

So, who better to tell you Mary’s story … than Mary.


“I’ve been struggling with my weight for the last few years. I attribute it to menopause or just getting older along with my metabolism just being in a coma. It’s a struggle to lose 1 lb, but did manage when my daughter was getting married. It took me 1 year of working out 5 times a week and actually going to sleep hungry to lose a measly 12 lbs, but managed to do it.

About 8 months ago, I started putting 6 lbs back on, even though I was exercising the same amount. Also, around that time I went for my physical and, yup, I was right! Not only did I gain the 6 lbs, but my cholesterol was super high — almost 300 (298)! The doctor was very concerned and said we had to get this under control because my bad ldl (bad cholestrol) levels were dangerously high at 158 and the HLD good one was too low at 45. So, he insisted that I get on the medication, Crestor, because heart conditions are very prevalent in my family (my dad and uncles have died of heart conditions after open heart surgery).

This is when I KNEW I had to do something different! It wasn’t that I was overweight because I was still within my weight range … it’s not like I don’t exercise because I do. So I started taking the meds for 1 month, but I just didn’t want to do that. So I stopped and that’s  when I started on Shakeology, and I mean serious about drinking it every day and changing my exercise. I wasn’t exercising more, but I switched it up every 6 weeks to something else. If I was doing too much Zumba, I replaced it with the Barre routine. I also started doing Insanity instead of another class, and so on and so on. And I really stuck to this type of routine where I changed things up more consistently.

I just went back to the doctor last week and after reviewing my latest blood work he was totally surprised! He said, ‘I’m glad to see the meds worked well.’

That’s when I fessed up and told him I only took the meds for a month and then tried something else. He said, ‘I really need to know what you did because even with meds people drop 30-40 points and you dropped 100 points overall cholesterol.’

I went from 298 to 199 (normal level). My bad cholesterol (LDL)came down from 158 to 60 and my good cholesterol (HDL) went up from 45 to 83. Not only that, but I also lost 5 lbs and my sugar level, blood and kidney enzymes (which were high before) were all within normal range. He was in complete shock that these numbers were in such good range that he said I have to do the blood work again in 4 month to make sure this is not a fluke and this is all true. He wants me to continue what I’m doing, which I’m more than glad to do since I’ve noticed other changes with Shakeology that I drink. For example, I took gel nails off after having them on for 6 years. They were paper thin. I couldn’t even file them because they were so weak. Not anymore! My skin is clearer and (tmi) … I’m regular, which is a huge deal for me!

So instead of spending $100 a month on meds (my portion after insurance) that affect my kidney, I decided to invest a little more for my well being with Shakeology.

Thank you Ms. V for your help, support, encouragement, and guidance. I’m so glad you were there to lend a hand … oh by the way the doctor said, ‘you know you just added 15 years to your life by getting these number back to their range’ ……….go me~.”





Why Shakeology is MORE than just a “shake!”

I’ve heard a ton of great stories about how Shakeology helps others! From helping people with weight loss and increasing energy to lowering cholesterol and helping fight disease … it’s amazing!

Here’s another great story that I received today from Sophia. Since ordering ShakeO about a month ago, not only has she been enjoying it for breakfast, but it has helped her energy level and even her health! Having her share this with me made me SO HAPPY!!


 Dated: 8/20/2013

Thank you for sending me the Greenberry to try! I love all the recipes on the Beachbody website so I’m going on there to find some yummy stuff to do with it. I think I will just have to buy one of each flavor! I am so hooked on the Vanilla, I have had a shake for breakfast every day since I got it and I really have noticed a difference in energy level.

I was definitely skeptical about “shakes” before I tried Shakeology. Mainly because so many shakes are just packed full of synthetic supplements and they have that weird chemical taste. So reading about all the real foods that are in Shakeology was very impressive and a huge difference from what I had seen in other shakes. And the fact that it has a great flavor is super important in my willingness to drink it every day.

It has also been my saving grace. When I was serving in Afghanistan I was diagnosed with dysentery and my stomach has been a disaster ever since. BUT Shakeology has really helped with it and I haven’t had any of my usual stomach cramping/bleeding since I started drinking it! So yay … it’s a miracle!

– Sophia S., Denver CO


I’m sure you’ve heard the saying “abs are made in the kitchen,” right?

I just really started understanding what that really meant just a few years ago. Wish I did sooner because it’s SO TRUE.  Doing all those crunches and then eating whatever you want sure isn’t gonna do it. Pushing yourself in your cardio class and then indulging in sweets daily, definitely won’t do it.


Do not workout to eat.

Eat to workout.

Because in order to get rid of that stubborn belly fat that hides behind all the hard work we do through exercise, we MUST have a clean diet. And that clean diet FUELS your workouts.

So how do you eat clean? This doesn’t mean that you NEVER, EVER, EVER have a slice of pizza, have a piece of cake, or enjoy a glass of wine. It means eating wholesome, natural foods, 80-90% of the time and “fun (cheat) food” 10-20%” of the time.

And a good way to start eating clean is with a clean grocery list, but before I list my grocery list, here are some helpful tips.

Healthy Grocery List & Tips for grocery shopping

  • Get rid of the junk food – now! Time to go through your fridge and pantry and remove any temptations.
  • Do NOT go hungry! Because otherwise you’ll stray away from you healthy food list and start buying junk, or just over-buying.
  • If you’re on a budget, stick to the minimum requirements and look for coupons and deals at local stores.
    • This is a cool site: http://www.organicdeals.com/ (I also follow them on Facebook)
    • I also use the following free smartphone apps: Zipongo, coupons, fooducate.
  • Just because something is labeled “low-fat” “a good source of…” or “healthy” DOES NOT mean it is healthy!
  • Reduce alcohol consumption. It shuts down your metabolism, promotes fat storage (especially in women) and breaks down muscle tissue (makes you rethink your weekends, right?!) If you can’t go a few weeks without a drink, then … there may be other, bigger issues to resolve other than weight.
  • The following foods generally should be avoided or just set aside for your one or two cheat meals: soda (includes diet soda), fruit juice, sports drinks, cookies, chips, crackers, candy, ice cream, pudding, flavored yogurt, deli meats, processed meats, white breads and pastas, sugary cereals, and any packaged processed foods that are full of sugar and processed, chemical crap! Did you know that sugar spikes insulin and promotes fat storage? So avoid it as much as possible if you want to lose weight,  get leaner and just be healthy!

(asterisks indicate my highly recommended foods):


  • Protein powder (Vegan options available)*
  • Eggs & Eggwhites*
  • Boneless/skinless chicken breast*
  • Canned Tuna (in water)*
  • Tilapia*
  • Wild Salmon*
  • Lean Ground Turkey or Turkey Breast
  • Tofu (Vegan friendly)
  • Plain Nonfat Cottage Cheese
  • Plain Nonfat Greek Yogurt (Fage is my favorite brand)
  • Nonfat cheese sticks (great as a snack)

Fibrous Veggies:

  • Kale*
  • Asparagus*
  • Spinach*
  • Broccoli*
  • Green beans*
  • Bell Peppers
  • Mushrooms
  • Cauliflower
  • Zucchini
  • Cucumber
  • Artichoke

Don’t be afraid to experiment and try other veggies (including those that are not as fibrous). There are so many others out there besides what I’ve listed, so explore and have fun!
Complex/Starchy Carbohydrates:

  • Old-fashioned Oatmeal*
  • Low-carb/Low-sugar cereal
  • Brown Rice*
  • Quinoa*
  • Sweet potatos*
  • Yams
  • Whole Grain Bread (I personally LOVE Ezekiel bread, from the brand Food For Life, and they are also gluten free)

Healthy Fat Options (pick at least 2):

  • Olive oil*
  • Natural peanut butter or almond butter (please note that the only ingredient should be: peanuts or almonds. There should be oil on top, low/no sodium).
    • And I LOVE PB2, which is powdered peanut powder that’s half the fat of regular peanut butter, easier to add to shakes and you can add water to make it into the peanut butter consistency that we’re used to.
  • Coconut Oil
  • Flaxseed oil
  • Avocado
  • Almonds
  • Walnuts
  • Pistachios


  • Blueberries*
  • Raspberries*
  • Strawberries*
  • Apples
  • Pears
  • Banana (women should limit to 1/2 of a banana and make sure it’s on the greener side and not so ripe)
  • Lemons (for water & fish)


  • Water* – MUST HAVE and make sure you’re drinking frequently
  • Unsweetened Almond Milk* (can be flavored, I like vanilla)
  • Sugar Free Coconut Milk
  • Green tea bags*
  • Coffee* (watch for those creamers, they are REALLY fattening)

Condiments & Spices

  • Balsamic Vinegar*
  • Honey
  • Salsa
  • Chili powder
  • Mrs. Dash*
  • Mustard
  • Cinnamon*
  • Unsweetened Baking Cocoa
  • Stevia or Truvia


  • Fish Oil*
  • Multi-vitamin* (or Shakeologycan also be your daily multi-vitamin … and then some!)


Hope this was helpful and let me know if you need any help.

If this helped you do some of your grocery shopping, please leave a comment below!