Encouraging friends to be their best by building healthier lifestyle habits <3

Make your weight loss goals a team effort


For the few of you not familiar with the sport of cutting horses let me share with you what is vital to the sport. As you compete, you are supported by four helpers in the arena with you. These riders are experienced professionals there to work with you controlling your selected cow. (By the way, more fun than you can imagine!) This team surrounds you with support and can see so much more of what’s happening in the heat of the moment than you can take in. They encourage and support you to achieve success! Then, I have a special person on my team. A personal trainer in my corner who I have worked closely with getting prepared to achieve. She is a vital part in reaching my goals. As I compete, I rely and depend on her guidance. She instructs with patience and excellence when taking on an important task. Ultimately though, I’m still the one in control of the reins. I’m responsible for my own destiny. The key is to allow myself to be coachable. Just when I think I know so much, I find that I have so much more to learn! As coach and player we are on the same team with the same goals in mind. To WIN! Now, can you see why it’s the same for you? Your objective is an important one, reach your ideal weight and improve your health. By allowing yourself to be coachable, taking control of the reins, being responsible for your own destiny and surrounding yourself with caring people who support you, we all strive together toward your success!!!

¬†Here’s a recipe the whole team will enjoy! Just make enough for everyone ūüôā

Chicken Cacciatore

  • 6oz. skinless,boneless chicken thighs (or breast)
  • 1/2c. package dried porcini mushrooms
  • 1/4c. boiling water
  • 1tsp. olive oil
  • 1/4tsp. salt /dash black pepper
  • 1 clove garlic
  • 1tbsp. minced fresh parsley
  • 1/4c. canned crushed tomatoes
  • 1/4c. fat-free, less sodium chicken broth
  • 1tbsp. water

1) Combine mushrooms and boiling water in a bowl, cover and let stand 30 minutes. Remove mushrooms with a slotted spoon,finely chop and set aside.Strain soaking liquid into another bowl (using sieve or cheese cloth) Discard solids and save liquid. 2) Heat oil in a large non-stick skillet over med-high heat. Sprinkle chicken with salt and pepper and cook 4 minutes on each side or until nicely browned. 3) Remove chicken, lower heat and saute garlic 2 minutes until golden brown stirring constantly. Add 1/2 of the parsley and cook for 30 secs. before adding soaking liquid, tomatoes, broth, and water. Bring to a simmer and return chicken, cover and cook over low heat until chicken is cooked through. 4) Move chicken and keep warm while you reduce sauce over high heat, about 5 minutes. 5) Spoon sauce over chicken and serve with remaining parsley. Since you only used 1/2 c. mushrooms, you can serve with another cup veggies or salad! Yummy!

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Health Takes Practice too.

We are what we repeatedly do. Excellence then, is not an act, but a habit.

What are you good at? Chances are it’s something that you like doing and have practiced a lot. I have a daughter who is a very talented writer. When she was younger, she would spend hours reading and writing prose. She now has a career in writing and is constantly striving for perfection. Another daughter is a remarkable school teacher. When she was a little girl, she played school til her sisters ran away screaming. She spent years in school studying and now spends her time lesson planning.¬†The kids all love her.¬†Yet another daughter loves to bake. She is always making a mess in my kitchen trying out new recipes.¬† Guess what? She is great at it! (probably the reason that I am on a 5-1 plan every Monday ūüôā The common factor for each one is the thought that goes into what it is that they want to succeed at and the effort made. Nothing worth while comes without it.¬† I don’t ever want you to sell yourself short!!¬† We all want to be the best that we can be!!¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†
— With practice I’m getting good at maintaining my best weight.¬† I get on my scale every day to check where I’m at. If I notice an upward trend, then I know it’s time to watch my choices of what to eat.¬† If¬†a tempting snack that will continue my upwardness is the choice, I’m getting good at stop-challenge-choose.¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†

  STOP: What do I most want?  CHALLENGE: My best weight?  CHOOSE: The decision becomes simple and I reach for my favorite  low-calorie snack instead.                                                 

¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† ¬†STOP: Should I eat what’s not on my plan? CHALLENGE: Will this take by body out of¬† fat-burning? CHOOSE: My goal is to keep losing, yum! I’ll make my favorite MR shake instead ūüôā¬†¬†¬†¬†¬† It has taken practice, but oh so worth it.

You can have fun practicing in the kitchen too!¬† This one will surprise you. Who said “lean and green” had to be boring??
¬†Shrimp or Chicken Fried “Rice”
2-3/4 cup grated cauliflower
1/4 cup green onion, chopped
1 clove garlic, minced
1/4 tsp ginger
1 tbsp plus 1 and 1/2 tsp Soy Sauce or a mixture of Soy Sauce and Teriyaki Sauce
3 eggs beaten
7 oz shrimp, cooked or 6 oz chicken, cooked and cubed
Dash of red pepper flakes (optional)
1)Marinate shrimp/chicken in 1 tbsp soy sauce for a few hours.
2)Cook eggs in skillet sprayed with a little bit of Pam. Scramble eggs until done, but still moist. Set aside.
3)In a wok or large skillet, heat 1 tsp olive oil if using chicken or 2 tsp olive oil if using shrimp and cook over medium high heat.Set aside.
4)Fry minced garlic with finely diced white part of onions for approximately 1 minute. Add grated cauliflower and fry for 4 to 5 minutes, stirring constantly.
5)Add soy sauce, ginger, diced green onion tops, pre-cooked meat, and eggs. Stir to mix well and until browned a bit.  Sprinkle red pepper flakes very lightly over the top (optional). Stores and re-heats beautifully.Serves 2.

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Losing weight should be FUN :D

After noticing how slim and trim my husband had become, a friend asked me how I had persuaded him to diet. It was then I shared my secret: “I put our teenage son’s shorts in his underwear drawer.




I know ya’ll¬†and I know how you like to challenge yourself! Let me give you something that would really make a difference in your life and you will show me how to go for it! When is it fun? When you see progress! Consider what it’s like when someone shows you a training method that has worked for them. You want to try it for yourself, right? You may find things to change or modify along the way that works better for you. That’s called personalizing …but when you see results…now that’s exciting and fun! What about how you’ve been working on that turn with your two-year¬†old colt? Pushing a¬†little harder in the gym? Practicing a dance move in the studio? You get the idea. Weight loss is like any other project…..A little better every day as you spend time and effort every day. Then one day you have made enough progress that you can see the difference! Now, how motivated are you? There’s nothing like the feeling of satisfaction when you are rewarded for your efforts.¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† “How’d you do in the show pen today?” “I did good!” How fun is that?!

Here’s something fun to share with family and friends this weekend AND stay on plan if you watch your portions ūüôā

 Grilled Chicken Wings with Spicy Chipotle Sauce

  • 20 chicken wings
  • Vegetable oil
  • Salt/Pepper
  • Chipotle sauce (recipe follows)
  • Yogurt Dip

1)Heat grill to high. 2)Toss wings in a few tablespoons of oil and season with salt and pepper. 3)Place on the grill in single layers and grill until golden brown on both sides and just cooked through, about 4 to 5 minutes per side.

Chipotle Hot Sauce:

  • 1 1/2 cups Red Wine Vinegar
  • 3 tbsp Dijon mustard
  • ¬†2-3 tbsp Chipotle Pepper puree(depending on how spicy you like it)
  • ¬†Cooking Spray
  • 2 tbsp Ancho Chile Powder

1)Whisk together the vinegar, Dijon mustard and Chipotle puree in a medium bowl. 2)Spray a large skillet or a large pot on the grates of the grill with cooking spray. Add the hot sauce mixture and bring to a boil. Whisk in the Ancho chile powder. 3)Add the wings and cook, stirring, for 2 to 3 minutes. 4)Serve with your favorite Yogurt Dip.


Journaling is YOUR story

Sunday June 17th.

  • 8am-1 1/2 cup whole wheat cereal w/skim milk
  • 11am-small apple,bottled water
  • 2pm- Chicken Club Sandwich,friesw/ketchup,ice tea, 1/2 of a Creme Brulee w/raspberries,
  • 4:30pm-Chips and dip
  • 6pm-beer
  • 7:30pm-1/2 grilled cheese sandwich
  • 9:30pm-1/2 cup low-fat ice cream

Not a banner day for my eating habits, but it was just one of those days when I was too busy socializing¬†and didn’t care.¬†I didn’t track the water I drank but I’ll bet it wasn’t enough. I can see that I ate a couple of servings of fruit but no veggies, too much dairy and still not enough protein. No biggie,I have been maintaining my healthy weight for¬†over a year now and days of extras or not enough ¬†just happen. Keeping a journal can help¬†teach you¬†a lot about yourself in terms of what you eat/drink and how often, ¬†how much you exercise and how it affected you.¬†¬†Remember, you are learning something new about how to take better care of yourself.¬† Now I can see what I need to improve on¬† to balance out and if my scale jumped the next morning (which it did) I’ll know why. Some days, it’s not this obvious. Journaling what you eat helps you to avoid “unconscious eating” – eating that leads to consumption of excess calories, beyond what you may have ever intended to consume. In fact, research actually shows that keeping a food journal will help you lose weight!¬† Was it food choices or portion sizes that were the problem?¬†¬†¬†¬†¬†¬† Signing into the Support in Motion website has lots of ways to make it fun to track your calories. Try it! Clients that have reported finding out several areas that could be improved. “WOW! I had no idea! This is so interesting!”¬† We all want to be the best that we can be. The habit of jouranaling is just another tool you can use to pinpoint problem areas during your day, which in some cases may serve as triggers to overeating. (Stress, boredom, social encounters) Once you understand the problem, you can find a solution that does not involve opening the box of cookies or the jar of jellybeans.

A better choice for me Sunday evening would have looked like this:

Tomato Basil Burger Caprese Salad

  • 1Morningstar Farm Tomato/Basil Pizza Burger
  • 1 cup torn mixed greens
  • 1Tbsp Balsamic vinaigrette salad dressing
  • 1 small tomato,sliced coarse ground black pepper fresh basil

1) Cook burger according to package directions 2)Toss greens with salad dressing, arrange on plate and top with cooked burger,tomato and basil. Season to taste. Quick and easy after a busy day out and not too much since I was not very hungry (geez, I wonder why??)

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Dr. Wayne Andersen on Choosing Health


Every day I am so honored to be a part of the mission to create health in America! Our organization is based on supporting each other to achieve our dreams. It is my passion to guide people from all walks in their personal journey to overcome the food pollution in our culture and get back to taking care of their health. If this sounds good to you or if you know someone who would like to find out what’s possible, send me a message and I’ll share with you the many blessings I’ve received from being introduced to Take Shape For Life!

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Live life like a champion

Congratulations Chrissy! This is my youngest daughter after¬†winning California High School Rodeo Association State Champion in Girl’s Cutting last week. Any of you who I was able to visit with has already heard of how proud her family is of her. I thought I would share with you the advice I gave her before she showed in the finals because no matter your goals, the advice is the same to anyone striving to live life like a champion!!

“Decide what it is that you want, and GO for it! Show like you have the heart of a lion and the eye of a tiger. Show with strength,pride,and courage. Show focus and determination. When things are going your way, don’t take it for granted. If you don’t like what’s happening out there, leave it behind without another thought and bear down. There will be plenty of time later to reflect and choose what to improve on. Consistancy will always get you there.”

Where, you ask?  Winning, accomplishment, achieving what you set your mind to. Reach and the prize will be yours! One step at a time. Just talk to anyone who has achieved optimal health. It took all of these efforts in exactly the same way. Now, ask them how it feels to live the life of a champion! Was the prize worth it? A winner will tell you that anything worth achieving is worth working for.

How about a breakfast of champions? (or dinner ūüėČ

Very Veggie Omelet for two

  • 1 small onion, chopped
  • 1/4 cup chopped green pepper
  • 1 tablespoon trans fat-free margarine
  • 1 small zucchini, chopped
  • 3/4 cup chopped tomato
  • 1/4 teaspoon dried oregano
  • 1/8 teaspoon pepper
  • 4 egg whites
  • ¬†1/4 cup water
  • 1/4 teaspoon cream of tartar
  • 1/4 teaspoon salt
  • 1/4 cup egg substitute
  • 1/2 cup shredded reduced-fat Cheddar cheese, divided

¬†1)In a large nonstick skillet, saute onion and green pepper in margarine until tender. Add the zucchini, tomato, oregano and pepper. Cook and stir for 5-8 minutes or until vegetables are tender and liquid is nearly evaporated. Set aside and keep warm. 2)In a mixing bowl, beat egg whites, water, cream of tartar and salt until stiff peaks form. Place egg substitute in another bowl; fold in egg white mixture. 3)Pour into a 10-in. ovenproof skillet coated with nonstick cooking spray. Cook over medium heat for 5 minutes or until bottom is lightly browned. Bake at 350′ for 9-10 minutes or until a knife inserted near the center comes out clean. 4)Spoon vegetable mixture over one side; sprinkle with half of the cheese. To fold, score middle of omelet with a sharp knife; fold omelet over filling. Transfer to a warm platter. Sprinkle with remaining cheese. Cut in half to serve.

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important realization

kaftan to bikini

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“Diet” is a four letter word

I’ve noticed a trend with the bloggers I follow and they sound very much like some people who come to me for support.

¬†They don’t want to go on a “diet”. Well good, we’re together on that. I don’t want you to “diet”either. Diets focus on negative thoughts such as denial and will power against what you want. The very concept is based on punishment. Not a very positive¬†experience and short-term¬†at best if you have any success at all. So, ¬†if you want to lose weight but not by “dieting”. then what?

¬†What I’m after is changing your relationship with food and how you look after yourself¬†and your health. Then making necessary adjustments to how you eat every day comes easy ūüôā ¬†But are there other reasons that you are avoiding the “D” word? Let’s look at these together.¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† I hear a lot of discussion that sounds a lot¬†like they want to “sneak up” on their weight problem, like it can be resolved without them noticing… My question is what are you afraid of?¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† ¬†1) Fear of failure: If you have no expectations, it will be ok if your plan of action doesn’t work. Success becomes an option or a pleasant surprise. Doesn’t sound like a very solid plan to me. You must have expectations of what will happen. You must expect to achieve¬†success. Goals are the end result of what you dream about. What you want in your perfect life. Goals demand success.¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† ¬†2) Fear of change: The unknown is kinda scary but isn’t change what you want?? You have to decide on what has to be different in order for change to occur. All those negative thoughts about dissatisfaction in the current reality should be replaced with positive emotions about the change occurring. Normal life is gonna look different. Free from pain, discomfort, medications, stress, fatigue. Sounds pretty good, doesn’t it? Enjoying healthier food choices, more energy, good night’s sleep become your new normal. So come up with what will work for you, set goals, and boldly take action to change!!