AUGUST CHALLENGE!

HERE IS THE PRINTABLE VERSION!

Happy squatting, burpees and wall-sits! <3

Want some new inspiration? Some non-FB people to follow!

Fitalicious_me on Instagram

This girl is amazing. She started a #projectfitnation the beginning of this year and has an ebook out that is amazing. I saw a preview and let me just tell you.. once I am off carbcycling this next week I can't wait to buy it and try some awesome clean recipes. You can check her out here - fitalicious.me She gets my mouth watering daily on the things she posts on IG.

VMFITNESS on Instagram

This girl rocks my socks. We've been friends for almost 6 months now and she is fantastic. She is preparing for her first bikini competition, goes to school fulltime like me and works. We've been on our journey's together and she's one of my go-to girls. Her IG has blown up like mine (only quadruple mine) and her blog is a must! You can check her out here - itsvmfitness.blogspot.com

ChelseaBlush on IG
I've been following her on Instagram since I met her man back in september.. I think? They are both amazing. The king and queen of #shrednation and two amazing individuals. (His IG is robbinstanity) she has a FB page and then also a website http://www.chelseablush.com/ Check her out. She is adorable!

Those are my favorites right now that I can really say I read and check up daily. They all post amazing recipes that are different and be willing to step out of your comfort zone to try!

The TRUTH about Cellulite

Many of you have asked me how I have gotten rid of the cellulite on my thighs. Well just like my stretch marks it is still there, but have decreased.

Here is some information I have found that is helpful and might help some of you get rid of yours or at least decrease it!

The main causes of cellulite deposits are unhealthy diets and lack of exercising. Cellulite is actually composed of water, toxins and fatty tissue cells that build up under layers of skin and causes pressure on the connective tissues of muscles. This concentration of body elements causes the skin to take on an orange-peel like texture which unfortunately affects 90% of women in the world today.

Cellulite builds up in mostly in the stomach, hips, buttocks, thighs or on the back part of the legs. The reason these areas are more common with cellulite deposits is because these regions form deeper skin pockets which tend to retain more fat, this causes poor blood circulation to affected tissues which creates a dimpled, uneven surface.

Even though weight gain or obesity are associated with cellulite some other known factors are, family genetics or hormone imbalances that usually occur during within the life cycle. In women, Estrogen has been shown to cause cellulite formations which is a major reason more women suffer from this condition than men.

Starting exercises to reduce cellulite requires sweating out excess water and toxins, reducing fat deposits in the targeted areas and toning up body muscles. Do not make the mistake of starting out too strenuously since this will ultimately lead to failure, just as cellulite was built up slowly, it also has to be removed in the same manner. You want to gradually work your way up to a rigorous workout to allow your body time to adjust.

A great way to begin toning your body is by simply walking and gradually increasing the duration following by jogging. The next step will involve the use of specialized exercises such as, squats, alternating leg raises, lunges and mild weights for resistance training. These exercises will be very beneficial to pin point problem areas. More advanced physical activities such as cardio, swimming, jumping rope or dance classes can be included as later regimes.

Healthy eating will follow right along with your cellulite exercises, once you change your eating habits success is right around the corner. Your nutritional diet should include dairy products and plenty of fresh fruits and vegetables, these are very helpful in removing toxins and providing many beneficial vitamins and minerals. Avoid processed foods which are rich in saturated fats and sodium such as fried foods, potato chips, cookies and especially pork meats.

Some exercises I have found to target these areas are below:

Side by Side

One legged Lunge

Kickbacks

Lying Inner Leg Lift

Squat and side lift

V- Leg Pull

Enjoy and get to working!!!!! -Becky

Our qualifications, costs, programs, etc.

  Hey everyone, we've been getting a few emails about our qualifications, costs, programs etc. So I figured I would share my background again for those of y'all that were wondering. As a natural competitive bodybuilder I've been down the weight loss road and I've also been on the muscle gain road as well. Some people ask me if its possible to do both at the same time, and my answer is always the same.... "Yes, with the right diet and training plan anything is possible." So you might be thinking "But I don't wanna build muscle and look gross, I'm a woman!" Well you don't have to worry - building some muscle WONT automatically make you masculine. In reality while building muscle you are cutting away the fat like a knife through butter! Muscle weighs more than fat, but takes up a whole lot less room. 

I have been writing people diets and training plans for quite a while now(Even before I met the wonderful Rebecca Fulton). The majority of people have had AMAZING success.(The ones that didn't have success weren't able to stick to the plan) And YOU could too as long as you stick to the diet and training plans. I personally sit down and spend hours on each and every single one of them.

Right now we are doing $100 for either a Diet OR Training plan per month, or $150 for both! If you do decide to join, your price will never go up. Both of us are working towards our degrees and certification so to us this isn't a "get rich quick scheme". You can check around, most people charge $300-$1000 for the same thing and you wont get the personal attention Rebecca and I give to you. With either plan we will give you our phone numbers and you can call/text/ or email ANYTIME you need. Plus we both check in on you every few days.

Weigh ins are every Sunday and Wednesday MORNING. Also progress pictures are requested each Sunday morning so I can see the areas that have improved and the ones that need more attention. I also send reminders so you wont forget.

We use pay pal for payment so that it is safe for both you as the buyer and for us. Once a email is received we send out a small questionnaire. We make all of these personally based on your schedule. Work, school, and what times you hit the gym. All meals are written for you by day and time and amt (1 cup, 5 oz, etc). Your fitness plan is written out per day for each muscle group and include sets and reps. We are here for questions anytime. If you don't know how to do a workout, if you are unfamiliar about a certain protein or brands to buy we help with that. We are here for you to succeed. Being a part of your journey makes us work harder every day.

So what are you waiting for? You said yesterday you'd start tomorrow...Well TODAY is that day!

"When you want to succeed as bad as you want to breathe, THEN you will be truly be successful!"

Shaun

Testimonials

We have a number of men and women on our team currently. Some in their first month and some well into their second. It has been an honor to help educate, motivate, and watch them change their lives. They are happier, healthier and SMALLER!

I've gotten quite a few emails about people wanting to join in but are hesitant so I have asked a few of the women who are apart of our team to give some advice to those who are just not ready to jump in yet. Well, take a look at some of our team and their progress.

JESSICA

"When I came across Becky's Instagram, I was floored by her transformation. I started to follow her instantly. Over the next couple weeks I kept being drawn to ask for help. I've struggled with this weight for almost two years, hitting my biggest at 240 pounds last April. I made little changes to myself and by February I got my weight down to 221.. I finally decided to just do it, ask RFultonFitness for their help. On February 13th 2013, I put all my trust in Shaun and Becky. It is March 3rd, and I am down to 210 pounds. I could not have made a better decision. Everything is set up for YOU. My meal plans, my training schedule, everything. They are always there for me! I am truly beyond happy with my decision to join RFultonFitness. I know I will exceed my goals! Once you see that number start to go down on the scale, and your strength go UP in the gym, you will know you have made one of the best choices you could make for yourself... to get HEALTHY!" - Jessica

CINDI

"I'm a 42 year old mom of two boys.  I've always been an active person and been on and off many different "diets".  I've often wanted to find somebody to connect with who could help me lose some weight and tone up what I've got while giving me more strength.

Recently I connected with Shaun and it's been awesome!  He's been so supportive in helping me meet my goals!  I've held myself accountable and Shaun has always been checking in on me.  It's a wonderful trainer relationship.  

Food has always been a challenge, because I'm a grab and go type of gal.  Now knowing how important it is to plan and to keep the house stocked with "go-to's" it's been so much easier.  Shaun's meal plans were very easy to follow and once you've done them for a few weeks it's amazing how the cravings decrease.  The exercises have been great as well.  I can totally tell that more muscles are being worked that I haven't worked in years!  It's a great feeling.

I started out at 174 and am down to 159, in just six weeks.  Does it take discipline?  Absolutely!  Self accountability is incredibly important.  With the right trainer, plan and self motivation anybody can do it. I'm so anxious to see what the next six weeks has in store for me!

Thanks a million Shaun :-)

.... now if you could find me that boob job at the end of this journey, I'd be really ECSTATIC!  ha ha ha" - Cindi

ASHLEY

"I have been struggling with my weight all my life, in the past year and a half I've been trying to take it under control and successfully lost 23 pounds on my own, over a little more than a year but I was stuck in a plateau that I couldn't get over. I was following Becky Fulton and Shaun Hawley on Facebook and was inspired to work harder than ever after seeing their results – so I contacted them and our journey together began!

I started working with the two of them January 11, 2013 and from the 11^th to the 30^th of January I dropped 15 pounds! I was provided with meal plans to follow and numerous workout plans.

They made it clear when I started with them that I would be able to contact them whenever I needed to – which proved very helpful as I have a sweet tooth and it’s amazing how many things are out there to tempt you.

Becky and Shaun have helped me stay on track, and they've given me invaluable information, suggestions and support.

The plateau that I had been fighting with for 4 months was overcome and they've been helping me overcome even more – I wouldn't have been able to do it without the two of them.

Thank you Becky and Shaun! I can’t wait to keep working with you!"

- Ashley Lynn  

For our qualifications, costs and programs head over to this blog Our qualifications, costs, programs, etc.

Shaun and I can be reached at Rfultonfitness@yahoo.com. Have a wonderful week! -B

Push up Challenge

3rd and final challenge for March. PUSH UPS!! It works so many muscle groups at once! One of the best workouts for tank top season! It's fast approaching! If you need to start with "lady" push ups. That's ok! Start there. Or do as many regular and finish with them. All that matters is you attempt them. This one is going to be rough, but that's the point! It's a CHALLENGE! If you do 1 or all 3 this month, I applaud you! Print it off, hang it up in your bedroom and think of me cheering you on.

March AB Challenge

I hope you will join @myweighttloss and I on this March Madness Challenge :) Summer is around the corner. Hard work in the gym + clean eating in the gym CAN get you the body you want this year! Don't give up. You can achieve your dreams.

Inner Thigh March Challenge!

Let's do this!!

My 3 favorite cookbooks

I have three that I take recipes when I need to change something up. I've had them for a few years but I am pretty sure you would be able to find them. I get asked often if I have a go-to website, and to be honest I don't.

When I find a photo of hear of something I want to make I run to Google and usually gravitate towards the following websites:

Martha Stewart - which isn't healthy most of the time.
Weight Watchers - Which is usually great!
Paleo diets- they have variations of things!
Cooks.com - definitely found a few favorites on here
Taste of Home - reminds me of my mom and grandma's cooking

Now my 3 favorite cookbooks!

The Biggest Loser Family Cookbook

Skinny Bitch in the Kitch by Rory Freedman and Kim Barnouin (was a gift a few years back)
Taste of Home Simply Delicious Cookbook

They all have fantastic quick meals and of course you can substitute but I've found snack, lunch, dinner, breakfast and dessert options in all of these. Highly recommended. They are thicker too and totally worth the price.

Another meal prep week!

I love meal prep days. My apt always smells amazing and I love being able to change things up. People ask me often how I come up with my meals. Obviously I stick to lean ground beef, turkey breast, fish (tilapia/salmon) and chicken. It can get boring but I play with SPICE! Spice and sauces. BBQ, Mustard, Honey, etc. I watch portions for those sauces but it gets fun.

This week, especially for carb cycling.

Green beans, peas, edamame & corn. Sweet potato and sweet potato chips! Hard boiled and scrambled eggs. My protein shakes post workout. BBQ& spice chicken & dill tilapia. YUM!

I've cut out cheese, almond milk, candy, chocolate, pastries, chips, etc. Even though the February challenge is coming to a end I'm not gonna quick. But I do get Peanut Butter back!!

Fish- brushed with extra virgin olive oil, sprinkled with dill. Baked at 375* for 25 minutes

Chicken- BBQ brushed with table blend spice and backed at 375* for 40 minutes

Sweet Potato chips- brushed with extra virgin olive oil (very very lightly) and sprinked each pan differently. One with cinnamon, table blend and sea salt.

Carb cycling - giving it a go!

Happy Monday everyone!

 

I'll be posting more blogs this week with recipes and on Friday an update of my Feb progess from the no junk food, 2-a-day cardios, challenges and new meal plan Shaun put me on.

 

Today I start carb cycling. My body is very stubborn and we have had to find something to change and carb cycling has worked before, I did it to a small degree about a year ago. Shaun carb cycled for his last show and had success and felt it would work for me. (if you want a meal plan focused on carb cycling we are now offering those too!) And I have gotten lots of questions on Instagram and my personal FB from friends/family asking what carb cycling is. I found a resource online that can break it down for you and give you an insight into what it is and how it works.

 

http://www.cutandjacked.com/Carb-Cycling-Made-Easy

 

Now let me say that I am NOT saying that everyone should do this. This is what works for my body and I will only be doing it for 3-4 weeks. At around 3.5 weeks I start to plateau and need to change up my eating habits and workouts. Today I hit week 4 so this is the change we decided would be best for my body. I will always tell you that you should research for yourself and make sure this is something that is right for you. Every person's body is different and this might not be the right choice for you, and that's ok!

 

 

Vanilla Banana Peanut Butter Prtein stuffed French toast

 

2 slices whole wheat toast

1/2 banana

2 tbsp of your favorite PB

2 egg whites

a tbsp unsweetened almond milk

1 packet of raw stevia

1/3 scoop of vanilla whey protein

dash of cinnamon

 

mix all ingredients (minus bread, pb and banana together)

dip bread into the mixture coating one side

place in pan and spread PB onto slice

do the same with second slice of bread.

cook on both sides until desired browness

 

top with bananas and enjoy!

 

seriously- gooey and delicious in your mouth! 

Protein Vanilla Cake

Have some of you heard of the mug cakes that many clean eaters eat for a night time snack? Well here is one for a morning treat or a before bedtime.

 

2 scoop vanilla protein powder
1 egg
2 tbsp unsweetened applesauce (optional)

2 tsp coconut flour, or other flour
1/2 tsp baking powder
1/2 tsp vanilla powder
1 tsp sweetener
1/3 cup milk or water

Mix all together in a bowl. Microwave for 1 minute in a mug or bake in the oven at on 200 degrees for 12 minutes

 

ENJOY!!!!!!!!

Whole Grain banana french toast!

Ingredients include;

2 whole grain pieces of toast

eggs

egg whites

 stevia

 ground cinnamon

unsweetened almond milk.

 

Depending on your serving size you can mix together what you need to. I just eye balled this one and didn't measure.

 

Pan fry the slices on each side.
I also in a separate pan warmed up some banana slices with ground cinnamon. No real syrup needed folks! 

Homemade Strawberry Vanilla Frozen Yogurt

Who is looking for a new clean dessert day or night?!

 

 

 

 

2/3 cup greek yogurt (low fat)

3-3.5 oz of frozen strawberries
1.5 tbsp granulated stevia
1/2 tsp vanilla extract

Put everything in a blow and mix with a hand blender. It is okay if everything does not blend, you will get a nice yogurt flavor if some of the mixture is vanilla and some strawberry. Put in the freezer for 20 minutes, take out and stir, put back in for 10-20 min.

27g of protein, 12g carbs, 3g fat

Death by Chocolate Protein Pancakes

 

 

I mean really? Need I say more? GO TRY THEM!!!!!!!

 

Thank you Ms. Chelsea Blush!



Lemon Blueberry Muffins!

Lemon Blueberry Muffins!

1/2 cup oats
1/2 cup egg whites
1/2 cut 0% fat cottage cheese
1/2 scoop vanilla protein
1 tbsp vanilla
1/2 tbsp baking powder
2 tsp stevia

1/2 lemons juice

Blend together and place into a muffin time.

Add blueberries to the top and cook at 365* for 30 minutes

Totally clean and a little bit of heaven!

Meal Prep Sundays - Chicken and Tilapia

 

Many of you have asked how I prep my food. Well here is the nitty gritty!

 

I go to school and work fulltime Monday through Saturday so meal prep for me is key. I buy frozen vegetables because they have the most nutrition without the added sodium from a can and easiest to re-heat while I am on the go. I usually stick to corn, green beans and edamame.

 

 

CHICKEN

For my Chicken I usually put a tbsp of BBQ (which you can do any flavor you want, I often try to switch it up monthly so I don't get bored but I know Shaun has a specific brand he likes.) Pay attention to the serving size and amount of sugar and fat when you are deciding because it can add up quickly! I also use a variety of Mrs. Dash's seasonings to make give it a kick too.

 

Turn oven on to 375*.
I cut each chicken breast in half (so it cooks quick and evenly)
I put in a glass pyrex lined with tinfoil  (sprayed with PAM!) because I have found clean up is SO MUCH EASIER!

I then brush on 1 tbsp of BBQ on each breast and along the edges.
I sometimes sprinkle a Mrs. Dash flavor on them, this week I choose not to.
I place in the oven for 30-32 minutes
I then take it out, cut them down the center and make sure the juices and center are completely white/clear
I hate dry chicken so I don't usually cook it for longer than that.

 

TILAPIA

My tilapia is a little different. I get bored of fish. If you would have told me a year ago I'd be eating 5oz of Tilapia 6-7 days a week I would call you a liar. I buy the Kraft Fresh Take packages in the cooler section and divide them up for 10 servings instead of the usual 6 that the packaging says it is for. Allows for less calories per fillet but still the flavor. So far I have found 4 different flavors and all of them are great!

I often place my chicken and tilapia in at the same time, but the Tilapia because it is thinner cooks quicker. Check at 20 minutes to see if the meat is throughly cooked. I have had the habit of not doing that and it gets dry very quickly past the 26/27 minute mark.

I rinse the tilapia fillets with water and then place them in a bowl of the mix until lightly covered. Just enough for a little bit of flavor. 

 

How to get started

I have gotten tons of messages, emails and comments asking me, "How did you get started?" Well I woke up one day sick of what I saw in the mirror. I was putting on my size 20 work pants and they barely zipped and buttoned and I refused to go into a 22. I had a gym membership I was paying for and went 1-2 times a week with my sister but it wasn't enough. I was blessed with having an amazing support system. The trainer I had for my first 10 months of my journey I will never be able to thank enough.

We set a time every morning to meet. There is no way I would miss a session if  he was taking his time out to help me by doing research, packing his equiptment and meeting me somewhere. Some days were better than others. I swore ALOT. I cried, often. I shed a lot of blood and sweat but after every workout not once did I say I regretted doing it.

We changed up the routines weekly. Heavy lifting, running, cardio drills, kick boxing, new exercises that would challenge me. We did TRX, Interval Training on the treadmill, a spin bike, ellipticals for time and for distance. In 9 months I never did the same workout twice.

I walked away from ALL fast food. I literally did not stop at Taco Bell, McDonald's, Wendy's or anywhere else for over 45 days. By the time I had it again it made my stomach hurt so badly. I learned how to meal prep. I would cook for 4-5 days at a time and sometimes it got repetative but I lost weight. I took pictures and measured on the first of every month and continue to push myself.

Like in an earlier blog I made goals. My trainer challanged me to drop 8lbs in 8 days for a new pair of running shoes. You bet your ass I got those shoes and wore them out in less then 3 months because I made a goal to run 144 miles in the month of June and crushed it! Life is about what you make it. If you think of exercising and changing your eating habits as the end of the world, it will feel that way. Give it a chance. You never know what you and your body are capable of until you push it to it's limits. Your head will give in before your body does. Your body was made to withstand so much more than many are willing to push it to. I know it isn't easy and I am not telling you you need to spend 2-3 hours in the gym daily like I did. But do not expect to drop 50 lbs in a month. Lose it slowly and make changes for LIFE so that you do not have to start over again.

This is a lifestyle change- not a short term diet. Daily exercise, making good choices in the kitchen and making personal time for yourself can never be a bad thing. It is a matter of how badly you want it. If you have to start small that is OK. Everyone is different. No two people are the same and will go through the same struggles. As long as you do not give up and know you are giving your best you will see changes. In order to lose weight you need to burn more calories than your consume. This means time spent in the gym + when your body is at rest. Getting your metabolism working again is one of the best ways to kick start weight loss and especially fat loss versus muscle loss.

One of the best quotes to this day I still use is, "Wake up with Determination, go to bed with Satisfaction".

It is a journey. You can have cheat meals, treats, vacations and off days. This is your LIFE. Do not feel you have to sacrifice everything because if you do you will fall off the wagon and not reach your full potential. Just realize those things are temporary and this life is forever!

50 awesome pre and post workout snacks!

You asked and I went searching for the best! This website has some of the easiest and healthiest ones! Go check it out :)

http://greatist.com/fitness/pre-post-workout-snacks/

Clean Eating 101

Many people have been asking me, "What does clean eating mean to me." So here it is.

Clean eating to ME is 90% lean meats, fruits and vegetables, whole grains and 10% indulgences. I do not drink alcohol and I do not eat fast food, ever. I do sometimes have ice cream, Starbucks, chocolate and go out for Chinese, Mexican or Italian with friends, family or co-workers but this is not a weekly occurrence. I usually try to go for different flavors in my protein drinks, protein bars that are chocolate, vanilla and other crazy kinds they have out there to stimulate my taste buds. I have slowly over time tried new vegetables. I learned how to bake my chicken, fish, turkey and beef in different ways so I do not get bored. NOTE: Have fun with SPICES! Most of them have little salt but lots of flavor so you do not get bored. Mrs. Dash is my go to lady because there are currently 8 different kinds that work well on all sorts of lean meats.

One of the biggest things I can tell you is watch your processed foods. Things with preservatives, things that come out of a box, things that come out of plastic packaging and have names on the nutrition label you cannot pronounce. Those are not normal and are not going to be easy for your body to digest.

I eat 5-6 meals a day. When I do cardio twice a day I eat 7 meals because I have a protein shake after every workout. To keep your metabolism moving you need to eat at least 5 meals a day. This does not mean you eat "more" than you would by eating 3 meals a day, you just spread out the three major macros - carbs, fats and protein throughout those 5/6 meals. I posted a previous blog that has my staple grocery list and you can find that here:  Staple Grocery List

Do you need to copy exactly what I eat? Absolutely not. I want this to be a starting point for you. Everyone is different and so the foods they like, how they prepare and what they consume will be different but in the end we are all still eating healthy foods. I don't like to give out exactly what I eat and at what times because it is what works for my body. I know researching can be exhausting and there is a lot of bad information out on the Internet BUT I want to be honest when I tell you knowledge is key! It helps to better understand why you are doing this and keeps you interested in it.

Choosing to eat better is a choice. In order to be different you must be willing to make a change. You can stay how you are or give it a chance and it might  just surprise you. I do not feel I gave up anything by choosing to eat healthy and cut out the processed, junk and fast food. I spend a whole lot less money at the grocery store (Despite what people lead you to believe), I can get many of my items straight out of the ground and from local farms AND my skin, hair, nails have never been so healthy. When you fuel your body with the correct things you sleep better, have more energy for family/friends and hobbies.

Again, do your research and give it a shot. It is worth it. Maybe you do 80/20 or even 70/30. Just hit up the gym a few times a week, cut out eating some of the fast food which most of the time is not what they lead you to believe it is anyway and make yourself a priority.

Have a great week everyone. Remember to pay it forward.

Shaun's Story + an OFFER!

A little about me...

I grew up the skinny tall kid. I joined the Navy at 19 and up until 2 years ago I never even touched a weight. But I decided there needed to be a change! I immediately started researching and changing my life. Countless hours and endless excel spread sheets later I was on the road to my future. By my hard work and determination and the right guidance I was ready to pick my first bodybuilding show. At the time I had 11 weeks until the show and I was sitting at 200lbs. In those 11 weeks I dropped down to 145lbs and i was shredded to the bone! I ended up placing 5th out of 12 people and even the judges told me they had never seen someone look that good at their first show. I had always been told I would never be good enough or never be big enough...I was told I didn't have the right "frame" for it...but I didn't let that get me down. The time had come to where I knew this would be my lifestyle...that's right NOT my hobby, my LIFESTYLE! Since then I've been helping people change their life one diet at a time.

At this time we will be offering our services. We have 6 spots left open for the next month as I will only be doing a certain number each month. I want to be able to personally push each and everyone of you to a better and healthier lifestyle! If you're interested in beginning the journey to a NEW YOU, then send us an email at Rfultonfitness@yahoo.com and we can get you started right away!

Thanks for all the support everyone!!

Shaun

My personal top 10 things to remember when getting started!

10 Starting points

Now these aren't in "order" but are just great things to consider when starting out!

1. Make a realist goal. Break it down into manageable smaller goals and set rewards for them. A new pair of running shoes, a outfit, a vacation, a Mani/pedi or something out of the ordinary for you! It keeps you motivated.

2. Make a motivational board. A picture of you when you were at goal size, quotes, photos or whatever you'd like. I printed off quotes and put them everywhere! Bathroom mirror, my dresser, in my car and desk at work. Just little reminders!

3. Get a workout partner or accountability partner. Someone to support you and kick your butt to hit the gym on days you don't want to go!

4. Clean out your pantry, fridge and freezer. If you don't have the temptations around it is so much easier not to cheat. It teaches you control and honestly I didn't want that ice cream or chocolate bar bad enough to get up, drive to the store and back just to have 5 seconds of happiness.

5. 6 meals a day is key! Think "this months diet is next months body"!

6. Fail to plan is a plan to fail. Period. Meal plan, prep your meals for a few days at a time, portion size in advance your snacks, vegetables and fruits. Leads you less to choose bad options and for those of you on the go? Life saver!

7. Never eat less than 1200 calories. Starving yourself will not get you the body you want. Maybe temporary but that is not a sustainable way to live. The weight will come back. Myfitnesspal and many other apps are available for you to track your foods, gives you daily calorie intakes and your carb, fat, protein, etc of what you are consuming. You can add in your workouts and it gives you more calories to eat. Please don't starve yourself. You will find yourself eating less BUT more often living this kind of healthy life but you will see its so much better for you!

8. It takes 21 days to make a habit. Don't give up. 21 days is nothing in the grand scheme of things. I promise you it does get easier!

9. Take before pictures AND measurements. It is most common for women to lose water weight quickly and then plateau on the scale. Don't believe it! The tape measure doesn't lie! You'll be converting fat to muscle, which ways more BUT takes up less space! So you're technically shrinking. Don't give up! It's worth it! Oh and do these both monthly!

10. Oh the cellulite and stretch marks question. I have one piece of advice- embrace them. Cellulite = layer of fat on your body. As you "firm and tone" with a balanced diet and "cardio/strength training regime" it will go away. Stretch marks- use lotion daily. I have them and plan to post a photo soon. But when I am tan they look fainter. They will never go away, it's damage to your skin BUT you can help it along. It's who you are and realize how far you've come!

And I'll sneak in a #11. Please please please please PLEASE Women don't be afraid of the weights. They are your FRIEND! And when done correctly and paired with healthy eating- you'll see a massive change in your body shape! I promise :)

Ok and one more. You didn't gain the weight in one day, one week or one month and you won't lose it in that amount of time. Make it a lifestyle change. Start slow and one thing at a time so it doesn't become so overwhelming NOR come back later. I'm here for support and so are thousands around you or I wouldn't have 5,000 likes in less than a week. We are here for you and want you to succeed! ONE DAY AT A TIME!

A Thank you to YOU

I just want to let all of you know who have seen my progress photos and liked my page and are motivated to change your lives a huge thank you. You have no idea what it meants to me to see how many lives I have touched in such a short amount of time. I have almost finished reading every single one of your messages and responded personally. I apologize it's taken so long to get back to all of you, I had no idea so many people would be interested! I have written a few blogs and set them up to automatically post one each of the next 5 days. I hope you enjoy them, that they answer the questions so many of you have had and continue to inspire and motivate you to make a change to healthy living. I can tell you it won't be easy but it will be the best thing you ever do for yourself. You all deserve a pat on the back for #1 acknowledging that a change needs to be made and if I can be the person who pushes you, it literally brings joy to my heart! I wish you all the best of luck and come stop by the page, shoot me a message or read some of the tips on this blog when you're having a bad day. We all get them! Trust me I had a bunch but when you continue every single day to be better than you were the day before, that is when champions are made!

Becky

My Heart Rate Monitor watch - the Polar FT7

For those of you asking about my Polar watch! It's the FT7. It's a Heart Rate monitor. You wear a strap around your chest and it measures your HR and based on your weight and height it gives you an accurate calorie burn. You can pick them up at a sporting goods store but I've heard it's cheaper on Amazon! They have tons of models so definitely do research which is best for you. Mine was a gift when I hit my goal weight but it is perfect for me now. Eventually I will upgrade! Hopefully that helps some of you out! :)

Daily supplements

Supplements - many of you have asked what I take and where I get it from. Hope this helps :)

On a daily basis I take
fish oil
biotin- helps your hair and nails growth
vitamin B complex
vitamin D -for energy because in the winter most people do not get enough
multi vitamin -  (the women's target brand)

I am going on fat burners again next week and I can recommend from my own experience a year ago; Oxy elite pro but they are not cheap, about $50. (Granted that was back in Feb of 2012) Entirely worth it, but you may just want to get your eating and exercise started first. (Because the KEY to the fat burners success is a good healthy diet and regular exercise. There is no "magic" pill. I had a none existent metabolism and it was what jumpstarted me. If you are going to make the complete change I say go for it and try them but talk to your dr first if you take any medications AND gauge how you feel.

They DO NOT WORK FOR EVERYONE.

Daily the protein I currently use is MP Combat and I use Mp Assault as a pre workout but during my initial journey I never used a pre workout. I buy my protein and pre workout from bodybuilding.com because it gets to me quickly. 1 scoop of protein into 8 oz of almond milk. Most people use water but I just... Can't handle that!

The rest of my vitamins I buy from Walgreens or Target depending on what coupons and sales I see when I'm running low. I have a week long pill box that I keep them in and take them first thing in the morning.

Everyone has different preferences and you may need to experiment. You know your body best and it my be best to speak with your doctor too.

Staple Grocery List

Shaun and I collaborated together to write this baby up. Granted this is not an every weekday grocery list. This is the staple to our clean/healthy living and many of the snacks and meals we consume. It's a starting point for some. You might be amazed but clean eating really does come down to the basics. Lean meats, fruits, vegetables and good healthy fats.

Enjoy!

Boneless skinless Chicken breast
Eggs
Ground Turkey
Lean Ground Beef
Tilapia
Salmon
Steak
Sweet Potatoes
Sugar on the raw
Oatmeal
Natural Peanut Butter
No salt rice cakes
Almonds –raw
Apples
 Oranges
Grapes
Strawberries
Bananas
Cucumbers
 Spinach
 Green beans
 Broccoli
Asparagus
Brown rice
Almond milk
Mustard – 0 calories
Mrs, Dash – try all the varieties at some point

My story. uncut

My  story. I wanted to get this up so you could all see a snip-it into my life. It's not perfect but hopefully it's a step in the direction that most of you are hoping for.

Being back at my parents house this past week and reflecting on how far I have come in the past 15 months has been crazy. I’m trying to think back to what it was that started it all. Yes it had to do with my divorce. People tell me over and over again that when I was with Brian, my ex husband, that I wasn’t the “Becky” that they knew. I wasn’t the positive, outgoing, fun loving girl. In no way do I regret the 5 years I spent with Brian and he is a great guy and we are to this day still friends but together as a couple and married we were not right for each other. I tried everything I could think of and unfortunately things did not work out for us. That being said I was 24 years old and knew I could still start over, so I did. I won’t spend time bashing my ex or go into detail about our marriage or what happened because it is our business. What is done is done. We both gained weight, we both were depressed and when I moved out I decided to change my life and I was successful.

I don’t remember if I saw a picture of myself, heard a comment from someone or what exactly it was that “clicked” for me. But I was offered the chance of a lifetime by a great personal trainer named Gary. He offered me 6 months free to get me to drop 50+ lbs if I would take pictures, tell my story and pass along his name. It took us 4-5 months (along that time were the holidays, the death of my Aunt and God mother and many other changes too) for us to figure out what worked best with MY body to see the results we wanted. We did crossfit, we did TRX, we did cardio drills, I ran AND ran AND ran. I lifted heavy, I lifted light, you name it, I tried it. He had patience and refused to give up on me. I still went on 4 week long vacations during my year of change. I ate things in moderation that were bad for me and still continued to lose weight. I started my journey on October 1^st, 2011 at 252 lbs. By April 17^th I was 220 after coming back from 5 days in Jamaica. My 6 months was up and I had to start paying him, and I did. By the time my one year came about I was 173 lbs. I went from a size 20 to a 10. XXL shirts to M shirts and am starting to see definition on my body. I am 5’8 and solid.

I saw him 5 days a week. I lifted for 45-60 minutes M, T, TH, F, S every single week and did an hour of cardio M,T,W,T,F after. I gave up alcohol, I slept 8-9 hours a night, I gave up fast food, I cut out junk, fruit, sugars and processed foods. I let myself cheat once a week, on Thursdays which were my days off from work. I usually had a Dr. Pepper or candy bar. Were there temptations, of course there was. Change is not easy. This is not a diet, there is no quick fix. It takes time, and if done the right way you will be successful and can keep it off. This is a lifestyle change. I still continue to work out 4-6 days a week depending on my school and work schedule and I do it because I LOVE IT. It takes 21 days to make a habit someone told me once and it is entirely true. If you want something bad enough you can achieve it. I told myself I’d give myself a year to get to where I wanted to be. Over the course of the past 15 months my goals have changed because I went even further than I had planned to go but that is ok I’m currently training for a half marathon and I lift heavy.

The advice I like to tell people is this- find a fitness routine that you like. Running, workout DVD’s, crossfit, zumba, spin, turbo, soccer, swimming, etc. there are so many options and unless you try something you never know if you will like it.  I am not certified yet so I don’t feel I am in any way qualified to write meal plans, workout plans or give you direct advice because everyone is different. Their body, health issues and what they are capable of doing physically. What I can tell you is don’t dread going to the gym and try to embrace the change. Look at it as a positive change versus a negative. I am a very positive person. Anyone in my life will tell you I hate looking at things in a bad light and always strive to have a smile on my face. It isn’t easy and we all have our bad days. This journey wasn’t without struggle. I gained weight some weeks and fought harder the next. I was determined though to live a better life. I want to have a family someday. I want to be around until I am old and grey and at this time 68% of this country is overweight or obese. I didn’t want to be a statistic anymore. Start out by weighing yourself, take measurements and in the first few weeks and months those measurements are going to be what keeps you going. I can promise you!

Yes I am 25 years old and I cannot tell you that your journey will be the same as me. I slowly and gradually lost this weight so I would not have loose skin. I did not have surgery of ANY kind, ever. I have stretch marks on my hips, boobs, stomach, butt and thighs. Since I’ve moved from Minnesota to Texas it is only because I am tan that they are not as noticeable now. I did put lotion on every night before bed and it did help them fade but I call them my tiger stripes. It reminds me where I came from and how I don’t want to go back to being that woman again. The only supplements I took were 2 rounds of Oxy Elite Pro for 4 weeks each (which is what the bottle advises you to do) because my metabolism was non-existent and it was the quickest way for us to restart it. Talk to a Dr before you start taking them, there could be side effects for you. I drank protein after my workouts. I take vitamins on a daily basis. I didn’t take pre-workout during the initial weight loss but I do now. (for those of you who have asked) I can’t advice you what to do because I am not a doctor. Trial and error worked for me but clean eating – lean meats, fruits and vegetables got me to where I am. You cannot out work bad eating habits. It is simple science. In order to lose weight you must burn more calories than you consume.

To be honest, this journey was hard. I had an amazing supportive family, friends and trainer who kept me going. They hit the gym with me; they prepared meals with me and encouraged me from all over the country. Try to find someone who can be your accountability partner but do it for you, not anyone else. It has to come from inside and you have to want it with all of your heart. It is worth it. It won’t happen in a week and it won’t happen in a month but it will if you continue to make better choices every single day.

THE most important things I can tell you is it is 80% about what you eat and 20% about how much time you spend in the gym. I know it is a hard concept to grasp but it is true. Attempt to start with your eating habits and add the exercise in after. If you are able to drop the junk food, fast food, processed food and watch what you eat you will be amazed how quickly it can change your life. You can still have those things, IN MODERATION. I eat cake, ice cream, chocolate and candy but just not everyday anymore. It is hard to change your eating habits and start exercising and for those of you who are able to do it I applaud you. For others it is not that easy. Food dependency is just like any other addiction, smoking, drinking, etc. So if you need to start with one or the other begin with your eating habits. Portion control, fat, carbs and protein amounts are going to be KEY to your success. Yes calories play a big part also but watch your intake of the previous mentioned things.

There is no magic pill and you will have to work for it. It won’t be easy but it is worth it. I wish I could help every single one of you personally. When I started my journey I never would have thought I would touch as many people’s lives as I have in such a short amount of time. I am honored and blessed to say the least. Along the way I have fallen in love with this life and hope to make it my mission to end the trend of obesity one person at a time.

It is one of my New Year’s resolutions to write in this blog at least once a week if not more. I want to give you recipes, share my workouts, share others stories and continue to inspire, motivate and help you all achieve your weight loss goals. Every day I strive to be better than I was the day before. Someday I want to make money doing this but for now this is not what my life is about. Now by the end of the year I hope to be NASM certified and hope to have the knowledge to help those on a more personal one-on-one basis but for now this is what I am able to do for you and still be honorable.

Make small goals and reward yourself when you get there. New shoes, a new outfit, some new tunes, or a trip somewhere! Whether big or small those rewards will keep you on track. Enjoy the process. Be proud of every accomplishment. Try to beat your previous mile time, try to go up in weight, reps or try a new exercise you never thought you would do. Hit a new trail, continue to make new goals and if you are able to inspire even one more person along the way, you are even more successful than you will ever know.

I know this is long and I may have left a ton out but if you are still reading this, thank you. I wish you the best of luck on your journey and I hope yours is just as successful as mine. No matter how long it takes.

A little truth to start out your Saturday

Pay attention to what you eat, let the exercise come after. If you don't pay attention to what goes into your mouth, no amount of exercise will get you to where you want to be.

Everyone wants to know my "secret"

I would love to say there was a "magic pill" but I just had to want it more than I ever have. It takes 21 days to make a habit. I cut out the junk, made myself get up every morning and hit the gym so it's how I started my day. No fast food, no junk, no alcohol, and no processed foods. It wasn't easy and I let myself have cheat days and meals. I set goals and worked towards them and rewarded myself along the way. I did go on fat burners for 1- 4 week cycle which jump started my metabolism but they only work when you hit the gym and eat really well. It is 80% what you eat and 20% time spent at the gym. If you want it bad enough, let me know and I'll do everything in my power to help you get to where you want to be.