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Did Rachel Frederickson Lose Too Much?


Even though some have questioned the extreme 155-pound weight loss of The Biggest Loser‘s latest winner, Rachel Frederickson, the former professional swimmer could not be more excited or proud of her accomplishment.

According to Us Weekly, who spoke to the happy victor in a conference call where she revealed her reaction to Tuesday night’s win:

“Oh gosh, I just see a strong, confident woman, and I feel great,” the 24-year-old gushed. “I’ve never felt this great, and it’s very exciting!”

At a posted 5’4″ or 5’5″- but who is counting, Frederickson revealed that after starting the show at 260 pounds, her current weight of 105 pounds was her goal.   It took a resounding 7 months to do what most spend years trying to do.   Speaking from personal experience losing weight is a hard and slow process.

It takes a year to lose the weight and a lifetime to lose the bad habits.   I looked at Rachel and my first thought is “Wow she looks amazing she is so skinny, and she is only  3 inches shorter than me.”   My second thought “Is she too skinny?”   I will say my first thought is my real thought and my second thought is a jab.

I reached my goal but struggle with a 5lb fluctuation and it frustrates me hence the jab.   I had people ask me- “how much more are you going to lose?” and   I had people say “You do not need to lose anymore.”   My thoughts cannot be on her weight.   My thoughts need to refocus on what I can control because that girl does not give two rips what I think.   So that being said, what I think is that I can stand to be exactly 7lbs lighter and i would be happy- but when I get there will that be too much?  I am not sure.

I wonder if Rachel reached a point that when she got to 120 lb that it was not good enough, so she went  to 110, and so on.  Weight loss can create monster, so I am here to say it is important to be a healthier version of you and  do not let others dictate  the person you should be.  In the world of eating disorders both disorders on the skinny side and the heavy side, it is important to  realize the following truth…it is a lifestyle and allow yourself to be healthier versions of the person you  were.

ExerciseSo here are 3 tips to  reach your healthy number….

  1. Try to lose 1 to 2 lbs a week- this is a sign of a Life Style Change!
  2. Keep your calories no less than 1200 calories per day- otherwise you are freaking starving!
  3. Workout should be 1-2 hours but not 5 to 6– unless you are running a marathon!

So do I think Rachel is too skinny?  I will answer this way- I do not know her BMI and she has indicated she is not going to lose anymore- she is at goal.   It is likely she will gain a little back- we all fluctuate.   What I will say is after carrying that weight around, she probably is a lot lighter and happier which is exactly how I feel.

So I encourage anyone starting a journey, in the middle of a journey or at the end of a journey- be a healthier you and if you do not know what that is –meet with a Personal Trainer or Nutritionist- be smart and accountable  and will reach your goal!

startedQuote of the night-  “You can be SKINNY for a MOMENT or FIT for a LIFETIME”  – your choice!


On Shaky Ground? Fear Not

So these last few weeks have really shaken the ground beneath me and I am not going to lie.   I was not sure if I even wanted to blog about this because quiet frankly it shows I am weak in myself but with faith for others.   I heard an amazing sermon that said “Talk is not cheap.”  and “Words are expensive so spend them wisely.”  This sermon suggested that you reach out to someone and say what you need to say.   Not sure who I am supposed to speak to so I am making a very private confession via blog because I have not done a blog in a while and it quiet frankly the widest net I can cast.    I know that I have to speak because what happened two weeks ago is not for nothing- it is for now and for someone, not just me.

Two weeks ago, I was on my way to Boot Camp as I always do on Monday trying to keep the old temple in shape.   I told Tim on the way I do not feel well and began gagging.   Truth be told I had stomach issues on and off for the last 5 years, and I just thought it was my diet so with weight loss this should have improved but still I had moments of gagging (sorry to be so graphic.   So I proceed to Boot Camp to sweat it out- work through the pain and at the end  of this massive sweat session  I felt better and hungry- so I went home and at dinner.

Two hours later a pain that I can only compare to what I think a Heart Attack would feel like came over my body- I was so very ill and immediately thought- “ I am dying. ”  I told Tim we needed to go to the ER.  As I lay flat in the car, he is driving like a maniac and we arrive at the hospital – in process he had called a very dear friend who left his family to come meet us at the ER.   I am going to skip the whole Tim cutting off an ambulance and police officer portion- but it was interesting to say the least.   Fast forward to the ER – as I  feel like my heart is exploding and I  cannot see an end to the pain – truth spills from my  mouth and I say -  “  I feel so weak, why is it that my mind goes to such a negative place when my health is in question and I have so much faith that God will heal other people but not me… it is not right.”

I could not shake this truthful thought– all the times I have seen God come through in a way that would make even a non believer – believe: however, my case was an exception and I for whatever crazy reason was disqualified from God’s promises.   I kept thinking to myself-  I am a child of the most high God  and I excuse myself from His blessing because of the thoughts and words that come from my mouth in my situations;  however if a friend is in trouble I have no problem claiming faith over his/her situation with no question in Gods ability to hear and answer that prayer.

In the end a whole week of pain, ended in surgery that removed a very angry gall bladder.   That Sunday I walked the block and went to church- ironically this message is on Sabotage.  That Monday against everyone’s better judgments (stitches and all), I went back to work and to Boot Camp- and did this every day working through the pain and insecurities that crept into my head.   A lot of people wonder why I went to workout so quickly after surgery- and to be honest it is not because I felt like it.  The reason I did was because of the inner voice that kept saying I was weak, and I  needed to know I was brave.  I am on the upside of recovery and have a colonoscopy (I have this every 3 years because of a strong family history of colon cancer and prevention is everything) in November, and other doctor appointments that are overdue and have been because of fear and finances.  I want to be brave but those voices are still there, but I am still pushing and trying to be brave and remember that Gods promises are just not for those that I pray for – they are also for me.

I am not sure why I am typing this, but  I know that even if no one else needs to hear this – I certainly do.   I pray that God continues to cover me with his favor and mercy and I thank Him that I am so fortunate everyday to get a new dose of His extreme grace and love in my life.

Isaiah 10-13

10 So do not fear, for I am with you;
do not be dismayed, for I am your God.
I will strengthen you and help you;
 I will uphold you with my righteous right hand.11 “All who rage against you
 will surely be ashamed and disgraced;
those who oppose you
 will be as nothing and perish.

12 Though you search for your enemies,
    you will not find them.
Those who wage war against you
    will be as nothing at all.13 For I am the Lord your God
 who takes hold of your right hand
and says to you, Do not fear;
    I will help you rejoice in the Lord
and glory in the Holy One of Israel.

2 Timothy 1:3-7

3 I thank God, whom I serve with a pure conscience, as my forefathers did, as without ceasing I remember you in my prayers night and day, 4 greatly desiring to see you, being mindful of your tears, that I may be filled with joy, 5 when I call to remembrance the genuine faith that is in you, which dwelt first in your grandmother Lois and your mother Eunice, and I am persuaded is in you also. 6 Therefore I remind you to stir up the gift of God which is in you through the laying on of my hands. 7 For God has not given us a spirit of fear, but of power and of love and of a sound mind.

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Why it’s Time to Put Your Health First

Your well being should be a priority in your life, yet so many of us place our health on the back burner, leaving it unattended until it boils over on us.

Health seems to be something that’s largely taken for granted. We feel invincible until it fails us. This is clearly the wrong attitude. If you take preventative action, you’ll not only feel better, but your body will thank you by adding years onto your life!

Improve your Health for the Right Reasons

Nowadays many Americans are overweight. As a result, more people than ever are trying to slim down. The problem is a lot of us aren’t trying to lose weight for the right reasons. If you need to lose weight, be sure to do it for yourself, not for anybody else.

Losing weight goes far beyond the superficial. Don’t lose weight only in order to look good, but for your overall health and wellness.

When you try to improve yourself for other people, you can lose sight of your motivation if your relationship changes. The motivation needs to be within you, not someone else. The deeper your commitment to your health, the more difficult it is to cheat on a diet or forego exercise.

It’s also important to realize that you must love yourself first before anyone else will. People are drawn to others who have self-confidence and self-respect. When you care about your well being, not only will you take better care of yourself, but others will be more likely to do the same.

Here are some ways you can put yourself first and take better care of your health:

1. See your doctor. If you haven’t been to see a doctor in a while or are in need of an annual checkup, start by making an appointment to get your health evaluated. This will give you a good foundation for what improvements you need to make.

2. Find an exercise routine you can incorporate regularly into your lifestyle. It can be as easy as going for a walk. Just put on your shoes and get outdoors. The fresh air and the walk will do wonders for your health.

3. Make changes in your diet. Try reducing red meat, refined sugars and alcohol for starters. Increase your fresh fruit and vegetable intake. Be sure to start off each day with a healthy breakfast and don’t skip meals. Drink plenty of water throughout the day as well. See what I do here

* When you eat poorly, you’re doing a huge disservice to your body. You are what you eat, after all. If you eat unhealthy foods, you’ll likely end up unhealthy with chronic health issues like high cholesterol, high blood pressure, or diabetes, just to name a few.

* The healthier foods you eat, the better you’ll feel and the stronger you’ll become. Whether you believe it or not, it’s the truth!

4. Find time to relax. It’s imperative to take care of your mental health, also, by incorporating relaxation techniques into your lifestyle. Regular relaxation helps reduce stress and anxiety and recharges you so you can bring more energy and passion to all areas of your life.

* Consider taking up yoga or meditation.

* Find time to pursue hobbies you enjoy to help bring you contentment and happiness.

If you take good care of yourself, you’ll be able to enjoy your life to the fullest. Use these tips every day to improve your health and put yourself first. Following a good wellness plan will help keep you fit and boost your energy!


8 Weight Loss Tips for the Constant Dieter

Does it seem like you’re constantly on a diet? You’re not alone! You may be surprised how many people feel the same way. These weight loss tips for the constant dieter may be what you’ve needed to finally make the dieting roller coaster stop so you can get off.

Maybe you’ve tried every diet that’s come down the pike. You’ve eaten grapefruit to the point where you can’t stand the sight of them. You’ve given up carbohydrates but still crave sugar, potatoes, and bread. Seeing that it was a losing battle, you gave up on every one.

You may have had some success at losing weight, only to gain it back. Let’s face it, it gets discouraging when you hear that most dieters will regain the weight they’ve lost within three to five years. With those kinds of odds against you, you may wonder why you bother.

The reasons you keep trying to lose weight may vary. You know you need to lose weight to improve your overall health or reduce symptoms of disease. You can’t fit into your clothes or you have a reunion to attend. There could be any number of other reasons.

Regardless of why you want to slim down or how many times you’ve dieted in the past, if you want to succeed at losing weight once and for all, you may be better served by following the example of those who’ve achieved their goal and kept the weight off.

Effective weight loss tactics for those who’ve succeeded include these techniques:

1. Look at weight loss as a life change rather than the means to a particular end. You’re not merely losing weight; you’re making a commitment to change your eating and exercise habits so your health and life can improve.

2. Learn all you can about food, the nutrients needed by the human body, and how to provide your body with the fuel it needs, rather than overfilling it with foods that will make it sluggish and unhealthy.

3. Learn to work through frustrations, loss, and stress without turning to food. In many cases, those successful former constant dieters have turned to exercise as a means to release the stresses that often cause people to resort to their old eating habits.

4. Recognize when your body is truly hungry. Discover how to recognize your body’s signals to stop eating when you’ve had enough, rather than continuing to eat until you’re stuffed.

5. Focus on your health and fitness, instead of dieting to look good. Instead of dieting for a short term goal – getting into a bikini or looking great for a class reunion – be more concerned about how the foods you eat affect your health.

6. Learn to recognize proper portion sizes. Eating correct portion sizes will allow you to eat only the amount of food your body needs.

7. Acknowledge only temporary failure when you blow it. Rather than giving up when you’ve eaten too much, decide to start again the next day.

8. Seek and allow support from others. Getting a coach who’s a weight loss success, joining a support group, or including a friend to hold you to your goals will help spur you on to success.

These weight loss tips for constant dieters are given with the hopes that you can finally find the ideas that will allow you to break the dieting cycle. You don’t have to be one of the many dieters who’ve failed.

You can learn how to make changes in your eating habits to make the weight leave for good. Take your time, learn what your body needs, and then provide the nutrients and exercise to become healthy and happy.


If you’ve tried to lose weight and failed, you’re probably thinking that it’s a mighty difficult task to accomplish. Do you feel like you’ve tried every diet out there and nothing works?

Don’t give up! Achieving your weight loss goals might be easier than you think! (Click here to see how easy it can be!)

Small Changes = Big Results

As you’ve no doubt noticed, weight loss isn’t a quick fix. You can’t go on a two-week diet, lose the weight, and then think that the weight will stay off for good. Even if you’re really good about following a diet at first, you’ll more than likely gain the weight back.


It’s because a two-week diet does nothing to alter your lifestyle. The best results come from changes that you incorporate into your daily life, and many of these changes aren’t drastically different from what you do now.

You can even continue to enjoy the foods you love as long as you do so with a wise plan!

If you make a series of small changes, one at a time, you’ll give yourself a chance to get used to them. It won’t seem like such a shock to your system when you introduce the changes gradually. Sooner than you think, you’ll lose the weight and gain the healthy body and lifestyle that you desire!

Here are some weight loss tips to implement into your new lifestyle:

1. Use low fat milk. When you use low fat milk, you’ll still get the nutritious benefits of milk, but without all the fat grams. Try substituting skim, 1%, or soy milk in your cereal, coffee, and cooking.

2. Cut out soda. Soda is a big offender when it comes to empty calories. The best thing you can do for your body is to replace the soda you’re drinking with water. Water is critical to your good health. It also helps fill you up and has zero calories, no matter how much you drink!

* If you’re having trouble kicking the soda habit, try alternating soda and water each time you go to get a drink. This will gradually get you used to less soda and increase your water intake.

3. Start walking. If a regular exercise routine is difficult for you, strive to walk more often. Walking doesn’t feel so much like true exercise, but it is and you’ll be rewarded for it.

* Park farther from the store so you have to walk a little distance.
* Take the stairs instead of the elevator.
* Go for an enjoyable walk with your neighbor. You can visit, catch up, and exercise all at the same time!

4. Watch your portion sizes. Portion sizes just keep getting larger and larger. You may not even realize that you’re consuming a portion that’s much too large for you. Look up what a healthy portion size really is for the meal you’ve chosen. You might be surprised at the results!

* Start your meals with a full glass of water.
* Combat oversized portions by using smaller plates.
* Half your plate should be vegetables, a quarter should be protein, and the other quarter should be carbohydrates.
* Give yourself the correct amount of food and then refrain from seconds.

5. Have desserts sparingly. Save desserts for special occasions or times when you deserve a nice treat. Avoid eating them every day, or you’ll be adding massive amounts of calories to your daily intake.

* It’s a good idea to plan ahead for occasional desserts and only buy them for those certain meals. That way, they aren’t there tempting you the rest of the time.
* Have plenty of healthy snacks available to curb hunger or cravings in between meals.

You can easily turn these tips into healthy habits by incorporating them into your lifestyle one at a time. Get used to one tip before you add another one. Most of them involve only small changes. However, these small changes will enable you to achieve your weight loss goals!


Achieving Supreme Health With Affirmations

Many of us wish to lose weight or get in better shape. Perhaps you’re concerned about your health and have made the decision to take better care of your body. Are there things you could be doing to be healthier? If so, you’re not alone!

When you choose the right foods and exercise, you’ll look and feel better, reduce your stress levels, sleep more soundly, have more energy, and enjoy better health. Sometimes, though, making the right choices isn’t as easy as it sounds, is it?

The good news is there are some simple things you can do to help make positive choices and achieve the better health you deserve!

Do You Need More Motivation?

If the alarm went off 45 minutes early in the morning so you can exercise before heading into the office, how would you react? Would you reply with negativity and tell yourself that skipping one day won’t hurt, or that exercise is pointless?

When you pass that fast food store with the $1.39 burgers and you’re low on time and big on hunger, what choice do you usually make? Eating healthier isn’t always as easy as picking up convenient, greasy foods. But would you go the extra mile for a healthy meal?

What about sleep? In addition to exercising and eating right, you also need to get enough sleep to live a healthy lifestyle. When you don’t sleep well, you’ll be less inclined to make healthy food and exercise decisions.

Sleeping well helps you become more energetic and passionate about all things in your life, including your commitment to your health!

It can be difficult to get enough rest when there are things you’d rather be doing!
Do you give up your sleep if you have work to do? Do you stay up late partying whenever you can?

Affirmations for Health Can Help!

In those moments when you feel weak and you don’t want to eat right, get enough sleep, or exercise, affirmations targeting your health can be just what you need to help you make the healthy choice.

Affirmations are positive statements that replace the negative thought processes in your mind. If you think they don’t work, I have news for you – do they ever!

When you start to talk yourself out of exercising, a negative affirmation is being repeated in your mind. An affirmation that says “I can’t do it.” So if a negative affirmation works, why can’t a positive one?

When you’re about to choose the junk foods instead of the good stuff, repeating an affirmation in your mind will remind you of your desire to be healthier and help you become more consciously and subconsciously aware of your healthy living goals.

For example, you can say, “I allow my body to receive enough rest and exercise,” or “The more I take care of myself, the better I feel.” Using statements like these will give you that gentle push you need when you feel inclined to be pessimistic.

Strive to repeat healthy living affirmations to yourself several times each day and whenever you need encouragement. It will take a bit of time, but, soon enough, you’ll find yourself making healthy decisions more and more often.

The more often you choose the healthy lifestyle you desire, the better you’ll feel, both physically and mentally. Make the commitment to your health by incorporating healthy living affirmations into your daily routine today!


10 Foods That Fight Stress

It’s easy to forget the importance of everything we put into our bodies. While you can’t always eat a completely balanced diet, you can reduce your stress levels simply by choosing stress-fighting foods.

Since everyone is different, some stress-relieving foods might work for you while others may not. Your best bet will be to try them all and then incorporate the ones that work for you into your regular diet.

Here are some foods that can help alleviate your stress:

1. Green Leafy Vegetables. Leafy greens contain a lot of magnesium. Magnesium is an important mineral that has the power to relax muscles.

2. Fish Oil. Fish oil contains essential fatty acids that help with serotonin uptake in the brain. Serotonin makes you feel good mentally and enables your brain to better cope with stress. You can get your fish oil from certain kinds of fish, such as salmon, or from supplements.

3. Milk. There is a reason that milk is sometimes referred to as a “wind down” food. The proteins in milk can help reduce anxiety while the calcium is another mineral that can help with muscle relaxation.

4. Chocolate. A small piece of dark chocolate each day can actually provide you with many health benefits. Chocolate has a stimulating effect. The caffeine also helps to increase serotonin. It’s okay to indulge in chocolate in small amounts!

5. Red Wine. Many experts believe that a glass of red wine each day provides health benefits. The only drawback is that it’s easy to overdo it when drinking alcoholic beverages. Wine is packed with beneficial antioxidants and can temporarily lower blood pressure and help you relax.

6. Oatmeal. Oatmeal and other carbohydrates also help increase serotonin levels in the brain. In fact, your brain needs carbohydrates in order to function normally. This is why it’s essential to include good carbohydrates like oatmeal in your regular diet.

7. Lean Meats. Lean meats can help you combat stress by providing a good source of protein. Turkey, eggs, chicken and fish are all good choices because they contain necessary amino acids for healthy brain function. Remember not to eat fatty meats because the fat can interfere with proper digestion of the amino acids.

8. Coffee. Yes, caffeine is a stimulant and there is also a risk of developing an unhealthy habit. However, moderation is the key. Coffee can help stimulate the brain into working with more energy and efficiency, helping you feel more motivated and less stressed.

9. Nuts. Nuts help you maintain your proper blood sugar. They also contain plenty of the vitamin B complex, which combats fatigue.

10. Spinach. Spinach is one of the world’s super foods. It contains many vitamins, antioxidants and omega 3′s. This means it would be hard to eat spinach and not feel good!

Vitamins & Supplements

Of course, it’s always best to get your nutrients from the natural source. If this isn’t possible, or if you can’t stomach a certain food, it’s best to look for vitamin supplements so you can still derive some benefits from it.

Vitamin supplements help your body get the nutrients it might be missing. Once you start consuming these necessary nutrients, you’ll be on your way to feeling healthier and stress-free.


7 Worst Foods to Avoid

There are certain health-offending foods out there that are so bad for your health that they can do some real damage, even in small quantities. While it’s true that everything is okay in moderation, you’ll be doing your body a good service by keeping some of the worst food to a minimum.

Chances are there are healthy food alternatives that you can introduce into your diet that you’ll actually enjoy. While you may still miss some of the offending foods, you can save them for special occasions and, instead, indulge in some new healthier foods.

Here is a list of some of the top offenders:

1. French Fries. French fries are everywhere. While some fast food places are currently offering alternatives to French fries, for the most part they’re still served as a standard. Potatoes can be healthy when cooked in certain ways, but you should avoid deep-fried potatoes, like they are in most restaurants. If you enjoy potatoes, consider eating a baked potato or opt to enjoy mashed potatoes. Also, try to have more sweet potatoes as they’re packed with even better vitamins and fiber.

2. Donuts. Donuts can be delicious treats, but the calories and fat content add up quickly. While it’s okay to have a little treat, most people end up eating more than they should. If you’re looking for a good alternative to this popular morning treat, consider a plain whole grain bagel and some fresh fruit. You can also try banana, pumpkin, or zucchini bread.

3. Ice Cream. Ice cream can be a popular way to end an evening, but definitely save this treat for special occasions only. The fat content is high and bedtime is the worst time of day to eat high calorie foods. The good news is that there are some healthy treats similar to ice cream that you can enjoy instead. Try some low fat alternatives like Italian Ice or Tofutti.

4. Fruit Smoothies. Fruit smoothies make the worst offender list because they’re a health food in disguise. Sure they are made of fresh fruit, but there is often added sugar and/or cream. They’re also often served in large portions. This means that one smoothie may even eat up all of your calories for the day. You can combat this problem by making your own smoothies out of lower calorie fruits, or you can opt for smaller portions or diet smoothies.

5. Pie. Pies are another dessert item that’s best left for a special occasion. They’re packed with extra sugar and, often, large amounts of trans fat. One slice of pecan pie can actually top the 500 calorie mark. You can attempt lower calorie pies by using more fruit and less sugar, cream and nut additives.

6. Chocolate. Chocolate is certainly a tough one to give up! It tastes great and can even make you feel better. However, it’s high in calories and fat and, therefore, should be limited. If you must have chocolate opt for dark chocolate in small quantities because it actually has the health benefit of antioxidants.

7. Margarine. While margarine was once advertised as a healthy alternative to butter, it’s actually not. It doesn’t contain cholesterol, but many cheaper varieties contain trans fatty acids. Data is coming back about the health risks of consuming trans fats, so they’re best avoided all together. Your best bet is to use smaller quantities of butter when necessary, or opt for margarine that is labeled as trans fat free.

Low Fat Alternatives

You’ll find that most of the offenders have lower fat alternatives. While they may not taste as good to you at first, it’s best for you and your health in the long run. Keep in mind that you can indulge yourself every once in awhile, but control is key.

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