Lions and Tigers and Calories, Oh My!

With Halloween quickly approaching, strolling through Target sipping our pumpkin lattes inevitably leads us to the colorful aisles of costumes, decorations, and ROWS of candy. Along with all the new fragrances of Glade PlugIns in our carts, fall just seems the perfect time to buy an XL bag of mini Snickers, right? It's getting cooler (sweaters), there's excitement in the air (holidays are coming!), and it's on sale (who doesn't love a sale?). Americans actually bought about 600 MILLION POUNDS and spent over 2 BILLION DOLLARS on Halloween candy last year. So before you stock up for yourself, err, the trick-or-treaters, read on for the reasons you may want to steer clear of the aisle all together.

Denial Ain't Just a River in Egypt

There was a time when I relied on my blissful state of self-induced ignorance to get me through the pumpkin muffins and mini-candy bars (those teeny little guys can't be too bad) of the season. But as I was looking up the calories in a Panera Chai Tea Latte (200) I dared to look at the info for the pumpkin muffin that had fulfilled my "fall" flavor craving a time or two. 590 Calories. Needless to say I now steer clear of them, or at least split one for the love of pete, and I learned to move my joy of blissful ignorance to alcohol. ;)

Back away from the candy!

For those of you, who like me, would never buy a regular-sized Snickers (271 cals) but can saw through six or seven minis (426+) without blinking an eye, check out this handy visual from Fit Sugar of what 100 calories looks like for some of your fave treats this Halloween. Yes, it's harder to sit down with a bag of Reeces when you know just one of the cups will nab 100 calories off your daily total. While it is fun to pretend that all those little things here and there surely can't add up to much, it's also a bummer when you all of the sudden can't button your jeans. Before Thanksgiving.

We all know the mini versions don't list the nutritional info on each little package, so be true to yourself and keep the big bag. Enjoy a 100 or 200-cal portion, and tell your kids to hide the rest of the bag from you. In a good spot, in case Mommy goes on a tear through the house in desperation. Remember, next month we celebrate stuffing ourselves to the point of having to nap for 30 minutes to make room for pie, and the next month is FULL of parties, snacks, baking, treats, dinners, and hiding underneath winter clothes! And who wants to struggle through January anyway? You will want to make New Year's resolutions about reading more, volunteering more, or doing something other than losing the 10 pounds you packed on from now until then, I promise.

Temptation Is Not An Excuse

Feeling tempted by the bowls of candy at the office, the kids' treats you signed up to bring to the Halloween party, and the commercial madness in stores with neon lights pointing to chocolate? Take a step back and remind yourself of these things before you splurge every time:

* Being healthy requires dedication and sacrifice. Any sort of goal does, for that matter. People train for marathons, study for exams and work like mad for that promotion; they don't simply get there one day without hard work. The same goes for losing weight or toning your abs or whatever health goal you have your sights set on. Yes it sucks, but there is a limit to the amount of candy-nibbling we can do without stepping backwards, or...forwards, on the scale. You know that saying from Weight Watchers, "Nothing tastes as good as being thin feels." Yep, annoying. And true.

* The hour you spent sweating like a maniac at Fusion was hard, and felt good. Sometimes it truly helps to think back to the morning when you were blasting out star jumps like a champ--is a couple minutes of eating sweets worth negating all that hard work? Turn on the radio to hear a song you normally sweat to, close your eyes, and take yourself back to the studio, dripping in sweat and heart pounding. That you can do without the candy, right? And the next time you're contemplating that cupcake at the school party, imagine how it got there: bought three days ago at the store, left in the car so not to be forgotten, dropped by little brother on the way in, and displayed in the back of the classroom for the kids (and you) to drool over. Save your cals for something more worth the woman you are!

* You have the ability to focus your attention elsewhere. Craving sweets? Have a piece of gum. Just in the mood to put something in your mouth? Grab a cup of tea or coffee, read a book, or go for a walk. Health Magazine suggests, "if you can identify the emotions behind the craving (i.e. boredom, anxiety, etc.), you can try to find ways to fulfill those needs that are more productive than sinking your teeth into a 500-calorie sugar bomb." The next time your co-workers' candy bowl is singing to you like Homer's mermaids, remember this craving will pass and find a distraction. Those mermaids lured sailors in to destroy them!

An Occasional Spurge Does Not a Failure Make

 

Once in a while, you might look down and gasp at the pile of wrappers on your lap. Jot it down in the "whoops" column and move on. "I have this conversation all the time with my clients," says Sadie, the Fusion instructor with twin boys who can almost make you cry. "Just because you have one bad day doesn't mean you've sabotaged your diet and now you're fat. Continuing down that path can lead in that direction though, so just work out a little harder the next day, watch what you eat, and you'll be back on track."

If you really feel the need to eat an entire package of Halloween Oreos, beef up the exercise the next couple days in your workouts but also in the little things that add up, such as taking the stairs, parking at the back of the lot, or alternating squats and crunches each time you feel the urge to splurge. Beating yourself up for the slip up will only lead to guilt, feelings of failure, and a possible "well this week is blown, I'll try again next Monday" attitude on a Tuesday night. Don't do it!

Find Other Activities Besides Eating

 

Yes it's fun to make caramel apples, pumpkin cookies, candy houses, etc. The mom guilt especially kicks in when you see all the things you can make and eat with your kids to celebrate Halloween when all you want to do is sit at Starbucks with your pumpkin latte, alone. BUT, choose a treat or two, then get out and enjoy the rest of what fall has to offer! There are plenty of crafts to satisfy the kids, and the weather is still beautiful enough to read in the park, play football with the kids, or stroll through nature with your coffee rather than through the florescent lights of Target. Take a walk and enjoy the leaves sailing on the wind and crunching under your feet. Visit the pumpkin patch or find your way through a good ol' Kansas corn maze. Spend time relaxing and raking the leaves, then jump in the big pile and throw them in the air like you're in a Norman Rockwell painting. There are so many things to do to satisfy the itch for fall.

 

Enjoy and Destroy

Yes this is the one holiday where kids are allowed to eat insane amounts of candy and run around until way past their bedtime. But many kids (and adults) eat their leftovers for days and weeks after the big night, leading to excess calories, high blood sugar, decreased attention span and cavities. Set a good example for the kids by letting them enjoy the big day, and then getting rid of the excess. Send it with dad to work the next day, hide it from the kids in the trash, or check out this great program, Halloween Candy Buyback. Local dentists buy the leftovers from your kids and send tons of candy to troops overseas--smiles all around.

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Whatever ways you get through the upcoming months of eating, drinking, eating, and drinking, empower yourself with nutritional knowledge, resist temptations as best you can, and give yourself some slack. Everything in moderation. But remember, this beautiful, peaceful season doesn't have to be muddled by our culture of junk food; fall is full of ripening veggies like sweet potatoes, squash, eggplants and brussel sprouts, bursting with fresh flavors and nutrients ready to be made into new recipes. Rustling through the leaves on an evening walk and coming home to a delicious bowl of warm soup (like these recipes) sounds a lot more appealing than eating chocolate until your teeth hurt, right?

Autum Chicken Stew from Eating Well Magazine

 

Go Ahead, Booze it up! (Sometimes)

Having a drink at the end of the day feels good. Mood-altering beverages have been around since the beginning of mankind, relieving stressful days for thousands of years all over our world. Even cats have catnip, so it's no surprise that humans are lured to the relaxation effects of Grandpa's ol' cough syrup. So when faced with choosing between kicking our feet up after a long day with a glass of wine or sporting rock-hard abs, many of us choose the wine simply because it feels good. (And who has rock-hard abs anyway? Okay... Brooke, Darby, Becca,.. okay ALL of the Fusion Instructors, but they have them for a living, darn it!) My point is that many of us want to be allowed to drink and not feel too badly about it, and still be able to enjoy a healthy body. So, here are some facts to consider when deciding on that next glass. (And 'yolo baby' only works once in a while.)

First, the good news. The Mayo Clinic notes that moderate consumption of alcohol may decrease your risk for heart attack, stroke, heart disease, diabetes, and even lower your risk of gallstones. However, one drink is defined as 5 oz. of wine, one beer, or 1.5 oz. of distilled spirits. Their definition of "moderate consumption" is one glass per day for women, and two for men. (Insert your complaint here.) Also, a wine glass can hold 12-15 oz., while one "drink" is technically less than half of that. I wonder what Big Carl would say about that? On Cougar Town. It's a show I watch while drinking large glasses of wine. Shoot.


Many dietitians and corporate weight-loss programs allow clients to keep alcohol in their normal diet, as long as the calories are accounted for and other items in the 'indulgence' category are traded and cut out for the day. Life is all about balance, even inside our bodies. The cals you get from an apple are also bringing with them a heap of nutrients. That vodka-7 you just ordered? Just plain, empty calories. So the idea of drinking your dinner on occasion may sound appealing, but while you are topping off your calorie count for the day, you are also depriving your body of protein, complex carbs, and fiber to name a just a few.



Save the cals, avoid this platter!

Our own Weight Loss Boot Camp and Amp Camp Instructor Shawna Wright tells clients that if they feel the need to have alcohol in their lives, "make it worth it. Cut out the wine with dinner, skip the happy hour with co-workers you don't really like anyway, and save your booze calories for a night to celebrate. If you are at a function where others are drinking and you aren't, grab a plain soda water with a lime to keep a drink in hand; not to fake it, but just to avoid feeling awkward with nothing to sip on in between conversations. If you have a "worth it" night, drink clear alcohol with 0 cal mixers and enjoy yourself. Just stay within your calories and do NOT eat crap."


Would you eat 10 sugar cubes? No way!

All of our Fusion Instructors recommend clear liquor with low-cal mixers; think vodka and club soda, gin and tonic, or a shot of Patron on the rocks, sipped. The trouble many of us get into is not what's in the alcohol itself, but what we choose to mix with it that really packs on the pounds. Nutritional Consultant Dr. Mike Russell warns that just 4oz (two shot glasses) of some daiquiri and margarita mixes contain 35 grams or more of sugar, and of course a regular soda contains around 40 grams. Swap your Coke for a diet or club soda, and wazaam! 140 calories and all that white sugar zapped. Inspired by Bethany Frankel's Skinny Girl brand, many bars now offer 'skinny' cocktails that replace the regular mixers with lighter ingredients, shaving off cals and making room for that cheese dip! Kidding. Sort of.

As for beer, many of us are scared off by the ol beer belly that can kind of creep up if we're not careful. We all know beer is full of calories, and even the low-cal versions can get tricky when you have to drink six of them to catch a buzz. But if you're a beer gal, don't fret, because studies have shown that dark micro-brews, produced in smaller, more specialized batches than something, say, sporting blue mountains when cold, contain an exaggeratedly higher amount of antioxidants such as flavonoids and polyphenols in the increased hops, which help kill viruses and reduce cellular damage while (bonus) packing more of a punch.

Red wine also follows the rule of the darker the better. While both red and white contain about 125 calories per 5 oz. glass, red wine totes a higher amount of antioxidents just like their predesessors, red and green grapes. It can also help increase your (good) HDL cholesterol (white wine does too, but red wine just does it better.) White wine generally has less alcohol than red so additional sugar plays a balancing role, making white wine sweeter. All this being said, all alcohol contains calories and sugar, so in order to include them in a healthy diet there has to be moderation.

Once in a while though, moderation flies out the door and we lose count (and don't even want to consider) all the calories consumed in a fun night out. When you wake up the next day craving a big ol' burger and fries, go ahead and do it. Yolo baby. Okay once in a while you can do that, but the majority of the time, think of the bigger picture and how hard you've worked and how many squats you've done in Barre, and consider heading to Panera for a big ol' turkey sandwich and cup of veggie soup instead. Amy Hodes reminds us that "the real damage is done from feeling tired and dehydrated the day after and wanting to eat your way through the day." So if you can stay in control and opt for a healthier hangover cure than the grease remedy we've all been taught, a fun night out once in a while can be do-able.

Amy also notes that alcohol slows our metabolism, since our bodies are working hard to first metabolize the alcohol, and then finally get around to the bar food, Taco Bell at 3am, and the next greasy day. Stop the insanity! Booze gets such a bad rap in the weight loss argument that many people are led to believe it's the black sheep of healthy, when it's really our pigging out that does the damage. I know, I know, it lowers are inhibitions so of course those potato skins look delicious, and I literally once ate McDonald's for breakfast and Chic-fil-A for lunch to deal with an aching hangover. YUCK! and EEK! And then I said, "I'm not losing weight, I need to cut out drinking." Ha!

We all need balance in our lives, and cutting out something entirely will most likely lead to such overwhelming cravings that we end up going overboard anyway. So every once in a while you can have a cookie or a glass of wine, just remember to make it worth it by choosing the yummiest, most satisfying version of whatever you're having, and enjoy it with the people you love. And if you do overindulge, chalk it up to fun times, say yolo, and head to the salad bar for a couple days :)

Fresh Foods For Your Fresh Summer Bod

The bikinis and sunscreen in the front of Target aren't the only reminders we have that summer is coming and the baring of our bodies is no longer far enough away to blow it off for "just one more week." It's here ladies, and it's time to make choices to help us feel confident and in love with ourselves as we slip off our shorts at the pool. I know for me the idea of hiding under layer upon layer of winter clothes gets me a little more comfortable with the idea of eating just a little more, drinking just a couple more glasses of wine, and choosing to stay in the cozy warmth of home rather than brave the cold on the way to Fusion. BUT, the good thing is that the raise in temps lately also raises my desire to eat healthier and push myself even harder in classes.

Sunny aisle at the Overland Park Farmer's Market

Another source of healthy motivation I'm hearing from friends and family is the upcoming opening of the Farmer's Markets around town. Us gals here at Fusion are lucky to have the Overland Park Farmer's Market right across the street, so you can take your proud deep breaths right after class straight over to the aisles of fresh, locally grown produce. How exciting! To inspire you a little more, here's a look at what's in season, how to prepare it in healthy and delish ways, and why it's important to shop locally for what's in season.


"An important part of buying local is making an effort to purchase fresh fruits and vegetables when they are in season in your area. By purchasing local foods in-season, you eliminate the environmental damage caused by shipping foods thousands of miles, your food dollar goes directly to the farmer, and your family will be able to enjoy the health benefits of eating fresh, unprocessed fruits and vegetables," notes Sustainable Table, a non-profit group dedicated to education of local communities.

Summer is obviously the most generous season that yields us lush, juicy produce, but lets look at the month of May here in Kansas and Missouri. The end of spring, beginning of summer ripens three things here you may not normally consider. Collard greens, endive, and cauliflower. Yet another benefit of choosing to buy local and in-season is the abundance of fruits and veggies out there that we are so accustomed to not buying. We are used to our grocery stores filled with the same produce year-round (coming from all over the world and raised in less-than-desirable situations) so our weekly carts can be mindlessly filled with the exact same things we cook the exact same ways at home. The unfamiliar names and looks of new produce can be intimidating when we are faced with not only purchasing the item, but preparing it in an edible, hopefully satisfying way.
Collard greens have a reputation of being prepared one way and one way only: boiled with bacon or salt pork. While this preparation is a tasty addition to any plate piled high with amazing Soul Food, collards can also be prepared in healthier ways similar to their cousins cabbage and kale or sauteing like spinach with a drizzle of olive oil and garlic. Collards are full of vitamins A and C, calcium, and iron.

Endive. I hadn't heard of it either, but it's slowly making way in more American kitchens. Like the super-food kale that has taken the spotlight, endive is also full of fiber and protein, vitamins and minerals, and omega-3s (and has a whopping 1 calorie per leaf.) Magazines like Bon Appetit feature this cousin of chicory in recipes longer than I even care to read, but it can be simple too. Take this salad (which adds another nutritional power punch with arugula) from the show Giada's Kitchen Basics on Food Network:

Arugula Endive Salad with White Wine Vinaigrette

For the vinaigrette:

2 tablespoons white wine

2 tablespoons lemon juice

1/2 teaspoon honey

1/2 teaspoon mustard

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/4 cup extra-virgin olive oil

For the salad:

4 ounces arugula

2 heads of endive, chopped

1/3 cup toasted walnuts

Directions

Mix the wine, lemon juice, honey, mustard, salt, and pepper in a blender. With the machine running gradually blend in the oil. Season the vinaigrette to taste with more salt and pepper, if desired.

In a large bowl combine the arugula, endive, and walnuts. Toss with 1/4 cup of the vinaigrette to coat and adding more vinaigrette, if desired. Serve immediately. Any remaining vinaigrette can be saved in an airtight container in the refrigerator for 3 days and should be brought up to room temperature before using.

Cauliflower is the most common of these three gems, but it's also most commonly prepared by boiling it and dousing it in cheese sauce from a jar which doesn't exactly scream nutritious. Cauliflower is in season and ready to be eaten for basically the same benefits as brother broccoli. Another advantage is the white color can be camouflaged into more foods for the kiddos (or husbands) who snuff their nose at anything green. The "cauliflower mashed potatoes" craze may be old news at your house, so next time, try something easy and hearty like this recipe from 101 Cookbooks: throw chopped cauliflower into a hot skillet with salt, olive oil, and "whatever spices strike your fancy that night."

So the next time you're looking for something to do, or dreading the monotonous trip to the store, consider trying out one of our local Farmer's Markets (click here for a list of both Kansas and Missouri produce meccas!) Not only will you be supporting local business, you will up your nutrients, find new foods, and have fun shopping outside.

For more info, check out * 8 Reasons to Buy Sustainable. * Author Michael Pollan. * God's Diet: A Short and Simple Way to Eat Naturally, Lose Weight, and Live a Healthier Life by Dr Dorothy Gault-McNemee. * Food, Inc. ...and many more wonderful resources on our food revolution.

Because after all,

The more that you read,

the more things you will know.

The more that you learn,

The more places you'll go.

--Dr. Seuss



Cheers to Juicing!

From fasting to smoothies to no carbs to counting calories there are diet recommendations everywhere we look. Sadly the food industry has made billions of dollars by producing foods claiming to be fat-free or low-cal, when really they are filled with fake, nasty ingredients doing loads more harm than even normal junk food. But the exciting truth coming out in the past couple years is focusing consumer’s attention away from man-made food to the true healthy foods that people were actually intended to eat. Real food, produced by Mother Earth herself. Documentaries like Food,Inc. and authors such as Michael Pollan have opened our eyes to the unhealthy affects of everything from fast food to growth hormones. Stemming from this revolution is the current health trend of juicing, gaining massive popularity among everyone from soccer stars to soccer moms. What’s the big idea and why do people keep talking about it?

Although the concept of juicing has been around for hundreds of years, it’s recently taken a major leap from the occasional wheat-grass shot in a health food store. Consumers are spending hundreds of dollars on machines made specifically for juicing, wanting the major benefits being claimed from celebs to health-food advocates. The idea is simple; to consume just the juice of raw fruits and vegetables, eliminating the flesh of the produce so the body does not actually have break down the fiber and go through the process of digestion. Yes, our bodies are made to digest, but think for a moment about all of the crazy things we feed ourselves and expect our bodies to deal with. Of course eating produce by itself and drinking homemade smoothies are excellent ways to get enzymes, vitamins, minerals and anti-oxidants. But the juice itself contains the highest concentration of these magical little elements, and juicing allows the body to be flooded with them while giving the digestive system a break to focus on its other duties like elimination, recovery, and healing.

Many proponents claim the effects from allowing our bodies to relax by juicing works miracles on everything from creating a clear complexion to improving results on fighting cancer. They believe that by allowing the body to consume the important things while not having to work for it (through digestion), the body can focus on healing whatever ails it. Aside from the digestive system, ABC News Health notes that “your cells have the time to catch up with their works as well. They can repair themselves and detoxify.” Along with allowing the body time to heal, juice-lovers also claim better energy and mind clarity, improved mood and overall physical and mental health.

The detox qualities of juicing also offer the advantage of weight loss according to many advocates like Cherie Calbom, author of The Juice Lady’s Turbo Diet. “The antioxidant-rich juice binds up toxins and carries them out of the body,” she says, “then the body can let go of fat cells that were storing toxins to protect delicate tissues and organs.” Juicers can be strict or lax, but either way the added nutrients will benefit even the harshest naysayer. After all, juicing isn’t some get-rich-quick scheme invented by the food or diet industries. It’s just the simple, pure truth of eating real foods.

Some like to stay on a strict juice diet for days at a time while others choose to add it to their diets once or twice a week to help fill deficiencies. Whatever the motivation, one thing to remember is juicing does not include using the pasteurized juices in the aisles of the grocery store. First of all most of them are filled with tons of added sugar, and secondly the process of pasteurization kills bacteria and germs, allowing the product to be shipped and stored in stores. Juicing has to be done one meal at a time to avoid the developing bacteria found naturally in produce. (Hence, the realness of the food.) The pasteurized juices in stores have lost vital enzymes, vitamins, and minerals essential to the purpose of juicing.

So you want to try juicing? Many products have surfaced lately because you must have a juicer to get on this train unless you frequent businesses that do it for you. There are basically two types of juicers: the less-expensive centrifugal and the pricier masticating model that professionals say lessons the nutrient-zapping oxidation process from the high speeds of the blending blades in centrifugal juicers. If it’s all Greek to you, checkout buyer’s guides on websites like SavvyVegetarian.

The Mayo Clinic notes that juicing doesn’t have to be complicated, and can just be a fun way to add fruits and vegetables to a diet currently lacking in variation. Remember, eating apples and carrots everyday is good for you, but your body needs all sorts of nutrients found in all sorts of fruits and veggies. Sticking to the same diet creates major deficiencies that we as a culture are not aware of. Not only do we lack variation in real foods, but even worse, we fill our stomachs with fat-free Oreos and diet sodas, genuinely believing that these “food-like substances,” according to Michael Pollan, are really feeding our bodies. Ask yourself if your food was grown on the Earth. If not, pass on it by thinking how much your body will rejoice and reward you if filled with fresh seasonal produce. Juicing is another way of getting it, and if juicing is a tasty way to eat your beets and kale, why not give it a go?

Winner, Winner, ChicPEA Dinner!

Shawna Wright recently won the Kansas City Weight Loss Challenge with a 25.4% body mass loss. She has literally worked her buns off over the last 12 weeks. 57 pounds less and 6 dress sizes smaller in a matter of 3 months. She didn't take a magic pill or eat cookies instead of real food. She did it right. The old fashioned way: LOTS of exercise and a healthy, portion-controlled diet! Her rock solid determination coupled with exercise advice from Fusion Fitness and public weigh-ins provided by KC Fitness Mag were the perfect combination for Shawna to win!

Shawna and I have been getting asked a lot of questions about the success of her weight loss. As I stated earlier, she did it the honest way - counting calories and exercising 2-3 times per day. She also had a lot of little tricks that helped her to focus on a healthy diet and lifestyle. 


In her words, here is how Shawna made the competition look like...CAKE!


1. Surround yourself with positive thoughts and people. There is a whole world of people that enjoy working out and eating healthy. When I was not feeling confident about myself, these were the people I would avoid. During this challenge, I developed a new appreciation for the “super fit” women. Most people that care about their own health, really care about the health of others. The excitement that surrounded my weight loss at Fusion was awesome! Don't avoid the fitness nuts. Share with them your desire to make a change in your life. People love to share advice and encouragement.

2. Eat to live, don't live to eat. Think of food as the fuel your body needs and put in healthy choices. Changing your mental perception of food can be very difficult. Even if you live to eat, try to fake it for a few weeks. You may be surprised at how delightful a grapefruit can taste. If you truly struggle and cannot get control of your diet, there are people that can help. Check out www.wellnessandwellbeingsolutions.com.

3. Calories in, calories out. If there were days I ate more calories than usual, I would have to get in an extra calorie burn. It is a proven fact that a surplus of 3,500 calories equals 1 lb of fat. Bottom line! If I am going to eat 3,500 extra calories, I better plan on spending almost 6 hrs running on the treadmill at 6 mph.

4. Eat what you like, not what you love. By choosing foods that I liked, I was able to stay within my daily calorie limit 95% of the time. When I would give in to something delicious, even a small taste, I could not stop. I love pizza. Unfortunately, having just one piece is not an option for me. I had to avoid real pizza and make my own low-cal versions on sandwich thins or pita. It was very tasty, but not to the point that I was dying for another piece.

5. Recognize trigger foods. I realized that if I ate certain foods, such as South Beach Bars or oatmeal, I would finish one serving and then move on to another, and still want another. By cutting these items out of my diet, I was able to curb these cravings.

6. Recognize triggers in your daily routine. People always talk about stress-related eating, but stress is different for everyone. Halfway through the challenge I realized that whenever the baby was extra cranky, one of the kids were in time-out, or the laundry was piled to the ceiling, I headed to the pantry in search of a snack. Once I realized I was eating in attempt to escape for a few moments, I was able to stop the habit.

7. The day is never ruined. So you ate a few extra calories than usual. Do not give up on the day with the intent to start again tomorrow. Brush your teeth, go on a walk or run and stop eating! Do not start your diet tomorrow!

8. Use the buddy system. This is one of the most important keys to success. Make sure you choose someone that will hold you accountable and will be reliable. Having someone to workout with makes all of the difference. Be a positive influence on each other and cheer each other on or be competitive and try to out-do each other!

9. Get a trainer. Tell them your goal is to lose weight and have them weigh you weekly. Having 1 or 2 hours a week where your health is the priority of someone else is priceless. Just make sure your trainer is tough and will push you to do the things you would not do on your own. The Fusion girls are as hardcore as they come. By the end of the 3 months, I really enjoyed the challenge of these sessions.

10. Utilize the gym day care. My son did not like to go. I used this excuse for years. It took a bit of bribery at first, but he actually enjoys it now. The women at Sylvester Powell Community Center childcare center are so awesome. Find a place you are comfortable with and just do it!

11. Never get comfortable with a workout. Always push yourself to a new level. If the speed you are going is getting easier, go faster. If you are able to chat during a workout, amp it up. Try something new every few weeks. This is the beauty of Fusion. You never get comfortable and your body continues to respond in a positive way.

12. It is a lifestyle, make it work for you. Make an effort to make choices that you can live with, forever. The final week of the challenge I attempted to cut carbs out of my diet. I immediately went into the short-term diet mode of thinking. “I better have these sweets tonight because I will not have any carbs for a week.” Needless to say, I crashed a few times and ended up having my smallest loss of the challenge.

We hope these tips are helpful to any of you who need a little encouragment in weight loss. Shawna now trains groups for Fusion's Weight Loss Bootcamp check out our site for information on the latest session.