From Fat to Fit Chick: : June 2013   

Sunday, June 30, 2013

July Squat Challenge!


I haven't done a challenge for everyone to do in forever.  This one is a little tough but split them up if you need to.  If you are an absolute beginner you are going to cut these reps in half.


We start tomorrow!  I'll post a daily check in on my Facebook page :)

Have no idea how to do a correct squat?  Here is a video for you with modifications.  I forgot to add your feet should be shoulder width apart.








These are two of the variations I'll be doing to get a whole body workout

Happy Squatting!!

Friday, June 28, 2013

Working out in water

I love working out in my pool while my kids play. We have an intex above ground pool that is 18 x 52....nothing fancy :)


I bought my Speedo weights from amazon.com.  They were $25 with shipping but if you don't have the money or don't want to spend that much the cheap noodles can be good too.  Anything that gives you resistance!

Basically I do this:

Jogging 60 secs
(Sometimes we go one way to make a "whirlpool" and then turn around to fight to current)
Bicep curls 60 secs
Jumping jacks 60 secs
Tricep extensions 60 secs
Reverse crunches 60 secs 
(hold on to the edge of the pool & float a little on your back)
Lunges 60 secs on each leg
Shadow boxing with the weights 60 secs
Squats 60 secs

Repeat circuit 2-3 times

Water is great to exercise in!  It is easy on your joints.  I started exercising in the pool when I was at my heaviest and my first group exercise specialty certification was for water aerobics ;)

*As always, even in the pool you need to make sure you are drinking water to stay hydrated.

Do you like exercising in water?  What is your favorite exercise to do in the pool?



Thursday, June 27, 2013

Cauliflower Pizza Crust

I've been eating this for a while but never thought to share it!

Doesn't it look yummy?




3 cups grated cauliflower (about 1/2 a large head)
1 large egg, lightly beaten
1 1/4 cups shredded part-skim mozzarella cheese
2 tablespoons grated parmesan cheese

  1. Line a baking sheet with parchment paper, and preheat oven to 425ºF.
  2. Grate the cauliflower using a box grater until you have three cups of cauliflower crumbles. Place in a large bowl and microwave for seven to eight minutes, or until soft. Remove from the microwave and let cool.
  3. Mix in the egg, one cup mozzarella, & parmesan cheese. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with nonstick spray and bake for 10 to 15 minutes, or until golden.
Top with pizza sauce & your choice of toppings, then put it back in the oven for another 10 minutes.





Let it cool before you try to take it off of the parchment paper.

If you try it let me know :)


Eat more to weigh less!

Thinking you have to starve yourself is the biggest misconception there is out there when it comes to weight loss.


This picture has a good bit of truth in it.  Sure you can eat healthy and still gain weight *but* chances are you won't.  So instead of going for the ultimate 1200 calories a day, why not go with more and then slowly lower it down to suit your needs if you have to?  Besides....being uber restrictive in both what you are eating PLUS the amount can set you up for failure.  Some people call it "starvation" mode.  I just call it "Just EAT before you eat someone".

So what do I do?  I eat high volume foods.  Like fresh veggies. Lots of veggies. These fill your belly without overdoing it on calories & give you what your body needs.

I'm a believer of volumetrics.  I'd rather eat an apple instead of drinking apple juice.  The apple itself is filling because of the water, skin & meat, where the juice isn't.  Know what I mean?

Honestly, I am not super strict on my calories, it's a good thing I semi-low carb it.  Just know what I'm about to list is what I actively lose weight on.

For example, here is a typical day for me, which ranges from 1800-2000 calories a day:

Breakfast - 1 whole egg, 4 egg whites, 1/2 cup of cooked spinach & 1/2 cup bell pepper, onion, mushroom mix (the mix is sauteed in a little bit of EVOO) or 3 whole eggs and all of the other stuff

Snack - 1 oz cheddar cheese and a boiled egg

Lunch - 2-3 cups of mixed lettuce, 1 whole boiled egg, 1/4 cup cheese, 1 can small shrimp, 2 tbsp of ranch dressing or maybe a protein like baked fish and 2 cups of sauteed veggies.

Snack - 2 zucchinis cut into "french fries" tossed with a little bit of olive oil and salt. (graze on these all day)

Dinner - 1 1/2 cups of homemade spaghetti and 1 cup spaghetti squash
(recipe is here http://fromfattofitchick.blogspot.ca/2013/01/homemade-spaghettirecipe.html)

Snack - Skinny Cow ice cream bar or a tablespoon of peanut butter

A lot right?

It's all filling, except for the ice cream. Ha!

If you are a calorie counter, I do recommend this site to get your calorie goals. http://www.freedieting.com/tools/calorie_calculator.htm

Couple a higher calorie intake with healthy clean food and you won't be HANGRY any time soon ;)

Monday, June 24, 2013

Will I or Won't I Have Loose Skin?

This has got to be the #1 question I get about my weight loss and people worried about their skin.

Before you freak out....this is me in all of my loose skin glory.



Yes, I have loose skin.  
Yes, it's something I worried about in the beginning.  
Yes, I still lost the weight in spite of the fear

No, I am not going to have surgery (that stuff is expensive lol)

Yes, I can live with it :)

Oh yes, I wear a bikini in public 
To hell with judgmental people.  
(You know the ones that are like "just because they make it in your size doesn't mean you should wear it"  Well they can just STFU because they aren't perfect at all either lol)


It is my badge of honor....I fought and still fight hard for my body.  I love it and am proud of every step I made.


Here are a few FAQ and answers to help some of you that are worried.  

 **************************************************************
1. What will my skin look like when I reach my target weight? The most important thing to remember about weight loss and your skin is that no one — not even a doctor— can tell in advance what your skin will look like when your reach your goal weight. Every person’s skin will react differently to weight loss.

However, many people who lose a significant amount of weight are unpleasantly surprised to find that their skin looks worse and worse as the pounds drop off. Fat cells themselves never go away entirely; they empty out but their structure remains behind. As the fat from the cells and inches melt away, there’s less support for the overlying skin and it starts to look deflated — collapsed and wrinkled — like a balloon that was blown up and popped. Since the underlying fat layer to which the skin was attached is now gone, it flops around loosely.

There are some common variables that affect how your skin will react to and look after weight loss:

* How old are you? — the younger you are, the more elastic your skin is.
* How long were you overweight? — skin that has been stretched for many years is less elastic than skin that was only stretched for a brief time.
* What are your skin genetics? — some people are genetically blessed with elastic skin.
* Do/did you smoke? — smoking negative affects the skin’s ability to tighten up.
* How much weight did you lose and how quickly did you lose it? — the more weight you lose, the more likely it is that you’ll have excess skin. Extremely rapid weight loss (e.g. loss as a result of gastric bypass surgery) can also cause loose skin to occur.
* Are/were you a sun worshipper? — sun damages skin.
* Were you ever pregnant? — a large pregnancy can permanently damage the underlying fibers of the skin and permanently separate the ab muscles that keep your stomach flat.

2. Will exercise affect the way my skin looks when I reach my target weight? Exercise alone can’t make your skin tighten up; however, building muscle as you lose weight and afterwards can help to fill up some of the loose skin.

3. Are there any creams or lotions that I can rub on my skin that will make it tighten up? Will 'brushing' my excess skin make it go away? No, but it certainly never hurts to moisturize.

4. Are there any vitamins or supplements that I can take that will make my skin tighten up? No.

5. Is it true that if I lose weight ‘the right way’ that my skin will tighten up and I won’t have any loose or excess skin? There are myths, misinformation and outright lies floating around the Internet about skin and weight loss. The Big Lie is that if you lose weight ‘the right way’ you won’t have any problems with your skin — that it will shrink to fit your new body. The ‘right way’ is commonly held out to be through healthy eating, exercising and lifting weights, drinking lots of water, using lotions of various types, losing slowly, and taking various supplements and oils. Often whoever is espousing the ‘right way to lose weight’ is selling something: a book, lotion, supplement, or weight loss plan. Or that person is simply misinformed and has never personally lost enough weight to get to the point where excess skin is an issue. In any event, they’re wrong. You can lose weight 'the right way' and have a lot of excess skin.

6. Am I a failure if I lose weight ‘the right way’ and still have a problem with excess skin?  No! The Big Lie perpetrates the myth that we've done something wrong if we reach our goal weights and don't have magically shrinking skin. Many people have lost weight the right way and have problems with excess skin. You’re a success for losing the weight! Don’t let ignorant people make you feel like you're a failure.

7. Why do I see pictures and read stories in magazines, books, and on the Internet about people who say that they have lost a lot of weight but have tight skin with no excess skin problems? Everyone is different and there may be a few lucky souls who can lose large amounts of weight with no excess skin problems. Those folks would probably be ones who lost their weight at a young age, hadn't been overweight for very long, and/or were genetically blessed with elastic skin. Unfortunately, however, sometimes people just aren't honest about their skin problems because they are selling products or services or trying to make a name for themselves. So you have to consider the source: does this person, magazine, company, or book stand to profit from giving the illusion that you can lose weight without having any problems with excess skin? Keep in mind that photos can be airbrushed and that lighting, posture, makeup, and hair styles make a huge difference in before and after photos. Sometimes excess skin is tucked into clothing, even skimpy posing suits, to make it ‘disappear’.

In other words, be cautious about believing all that you may ‘see’ and ‘hear’ about weight loss without excess skin problems. Especially if it involves your money!

8. When will I be able to tell whether my skin will tighten up after weight loss? Try not to worry prematurely about potential skin problems before you reach your goal weight. Many body changes happen as you lose the last ten or twenty pounds. Most plastic surgeons tell you to wait at least six months after you reach your goal weight and stabilize there to see how your skin reacts to your weight loss. However, not much is likely to change after a year.

Remember, if you decide that your skin looked better before you lost weight, you can always gain the weight back again – but I bet you won’t!

9. I’ve reached my goal weight and waited six months and still have a problem with excess skin. What can I do? At this point, it comes down to two choices: live with the skin or have it surgically removed. Excess skin problems can usually be camouflaged under clothing quite nicely. If you don't want to live with the skin, you can schedule a consultation with a plastic surgeon to discuss surgical options. You might want to consider talking to one just to find out what all your options are even if you don’t think that you would consider surgery.

Breaking the Emotional Eating Habit

My biggest habit to break was emotional eating.



I used to hide in my car & eat when I was stressed.

I also used to hide boxes of Little Debbie's all over the house & go through at least 2 boxes a day.

If I was happy I wanted food, if I was sad I wanted food too.

Looking back.....as a kid, this is how emotions were handled.  I cried & I would get hugs and a big bowl of ice cream.  I smiled and we'd have cake.

How do I get through it?

Realize it is something I always play by ear.  Sometimes I don't fall into the emotional eating trap & sometimes I do.  

First off, be kind to yourself.  The more you beat yourself up, the more this will continue.

So how do you start?

  • Recognize emotional eating and learn what triggers this behavior in you.  Journal after the episodes happen, your feelings during & after.  Then write down what you would have done differently.
  • Try taking a walk, do your workout, calling a friend, playing cards, reading, doing laundry, scrapbooking or something else productive to take your mind off the craving.
  • When you do get the urge to eat when you're not hungry, find a comfort food that's healthy instead of junk food.  Keep easy to grab snacks like grapes around.
  • If at all possible keep your trigger foods out of the house.  
  • Reach out to someone.  Whether it's an online support or in real life.  It's essential to know you are not alone.
  • Forgive yourself & move on.  







Thursday, June 20, 2013

A day in a life of me

I get so many requests on what my typical day is like so I figured I would try to give you a glimpse of what it is I do. 

My life is really boring lol I promise.

First I did my circuit workout


The kids were sleeping so no cool pictures of me working out lol


This is me in all my unbrushed hair glory eating breakfast before my kids wake up.  I like to take this time to relax before my day turns into a chaotic mess.


I stop by my page & then I'm off!

First I treat the boys to donuts.  Not healthy but they bargained with me yesterday, they kept their promise so I had to keep mine.


Then I did laundry, swept my sunroom & ate a stick of string cheese with my sister, who didn't want to take a picture with me lol

I did eat steamed cauliflower & Chicken Fontina (Diet to Go) for lunch.  I ate it fast since both of my sisters were over and I had a house full of kids.


I took a local road trip in the rain to pick up my daughter and drop of my nephew.  I did stop and treated everyone to a 1/2 price shake at Sonic, including myself (the mini ones are just right).  My on the road snack was "french fry" cut zucchini.  I graze all day and these are perfect.  

On my way home I stopped at Ulta to buy my shampoo & conditioner, at Winn Dixie to buy spaghetti squash & mushrooms and Hobby Lobby to find a match to a metal piece (score!)


Isn't that pretty? :)

I do think the screaming girls (I had my niece all day, btw) in the back of my Jeep gave me heartburn.  Wow haha

Then it was on to finishing dinner


Homemade spaghetti & spaghetti squash.  Yum!

My recipe for my spaghetti can be found here:

To cook the spaghetti squash, if you never have tried it:


Bake an hour at 375, turning over once at 30 minutes. Take out & let it cool (or if you are like me use an oven mitt to hold it down lol), then cut in half length wise. Scoop the seeds out then take a fork & pull the meat out. Yum!  Easy!


I was going to go running tonight but it was storming.  Maybe I'll have time to do BodyPump in the morning before the kids wake up.

See?  It's boring here lol 

Once school starts up I'll be adding in personal training clients and teaching classes to my day but for the summer I'm a stay at home mom for the most part (I do still do Slumber Parties during the summer to get away from the kids!)

That is my day in a nutshell <3

Tuesday, June 11, 2013

I'm back!! What's for dinner this week?

I know it's been a while since I sat down to really write anything but better late than never right? :)

So I haven't been doing too good.  The stress of moving has totally got to me.  I have gained so much weight back by eating lots of carbs.....stayed within my daily calorie range though.  I'm back to 185 pounds.  Talk about kinda frustrated.  Oh well, what can you do right?  Just get up and move on :)

I realize this emotional eating will always be my downfall.  As long as I catch it sooner rather than later I think I'll be ok.  I put plans into place but sometimes they just don't help.

The move is over now.  Things are getting back to normal.  We are adjusting to living in Slidell.  I do miss Ponchatoula but I'm very happy we are here <3

I just know I need to get this weight off before I go and try to get back to work as a personal trainer or fitness instructor over here.  It's such a damn competitive business to be in.  Blah.

So here I am back to putting my dinner menu up!  Most recipes are from Skinnytaste.com because well I didn't have time to look around for other stuff and I know Gina's recipes are amazing.

Monday (last night) - baked chicken and salad (my gang also had rice)

Tuesday (tonight) - Crockpot Chicken Taco Chili
(http://www.skinnytaste.com/2008/11/crock-pot-chicken-taco-chili-4-pts.html)

Wednesday - Chicken Cacciatore
(http://www.skinnytaste.com/2012/06/crock-pot-chicken-cacciatore.html)

Thursday - Leftovers

Friday - Skinny Salisbury Steak & Mashed Cauliflower
(http://www.skinnytaste.com/2012/01/skinny-salisbury-steak-with-mushroom.html)
The mashed cauliflower you can find here on my blog (http://fromfattofitchick.blogspot.ca/2013/01/my-mashed-cauliflower.html)

Saturday - Turkey Burgers w/ Zucchini
(http://www.skinnytaste.com/2010/05/turkey-burgers-with-zucchini.html)
I'll be making homemade baked fries with this.

Sunday - Beef Bottom Round Roast w/veggies in the crockpot.  (just something I throw together and let cook lol)





Wednesday, June 5, 2013

Color in Motion is coming June 29th in Baton Rouge!

I was contacted by Color in Motion to help spread the word of their race.  I love color runs and know y'all do too so I let them do a guest post.  They were nice enough to offer a discount too :)


**********************************************************************


Hey guys! This is Hannah from Color in Motion 5k. I am so excited to tell you about one of the most fun events of the year, the Color in Motion 5K race. I also want to offer Tanee’s readers an awesome deal for the Color in Motion 5K fun run on July 29th in Baton Rouge. This race will also benefit the Central Community School System and all proceeds they receive will go to a Community Bike/Walk Path.
**Use the discount code – COLORBLAST- to register and get 10% off race registration at http://colorinmotion5k.com/baton_rouge





So, what is Color in Motion 5K? Let me tell you, Color in Motion 5K is the most colorful 5K race you will ever participate in. This is not a timed race so run, walk, jog, skip, dance…whatever you prefer as long as you are moving and having fun! Again, this is not a timed event, so feel free to move at your own pace, whatever that may be.


Here's how it works: Come in white clothes and start moving!



At every kilometer of the race there is a color pit where our wonderful volunteers throw color on you as you go by, helping make the experience more fun and turning your white clothes into a palette of color.


What also makes Color in Motion 5K different than your average 5K race is the after party. Afterwards there is a big party with music, dancing, vendors and a color throw.




So what do you have to do to join in on this fun? Go to http://colorinmotion5k.com/baton_rouge and sign up using COLORBLAST to save 10%. Bring your friends and get ready to have a great time and support a great cause while doing it. Hope to see you covered in color on July 29th!