1 cup egg whites

1/2 scoop vanilla protein powder

1/2 cup chopped spinach leaves

1 – 2 T sugar free caramel syrup

Cinnamon to taste

Directions:

Mix all but syrup in a bowl.  Turn heat up on frying pan.  Pour onto pan until one side cook, then flip and cook until cooked through.

Nutrition:

Cals – 160

Carbs – 3g

Fat – 2g

Protein – 41g

Ingredients:

1 scoop vanilla protein

3/4 cups unsweetened almond milk

1/2 cup canned pumpkin

1/3 cup fat free cottage cheese

4 tablespoons finely diced walnuts

1 T pumpkin pie spice

Directions:

Add all ingredients except walnuts to blender and pulse until thoroughly mixed.

Pour into cup or bowl and top with walnuts.

Nutrition:

*Makes 1 serving*

Calories – 303

Carbs – 21g

Fat – 10g

Protein – 37g

Read Part II Here

Read Part III Here

After signing up at Gold’s Gym in October 2010 I expressed my desire to be fit and healthy to the salesman.  My routine was explained to him, along with my nutritional habits.  He suggested that I hire a personal trainer to help fine tune my efforts.  It sounded like a “sale” trying to be made, but I was desperate, having been stuck in the plateau for almost eighteen months.  The thought of not knowing the possible outcome had I not signed up troubled me, so I agreed.

The personal training started out great.  Strength training, which I had been performing at a minimum and incorrectly, was the main focus of our sessions.  FINALLY, I started losing again! In just a few months’ time ten to fifteen more pounds would vacate my body.  Hope in health and fitness had found its way back to my heart and soul.  Then my trainer explained to me that he had plans to move and would no longer be able to guide me through my journey.  My feelings were bittersweet about the change, for I was happy for his opportunities.  I had learned that I needed the professional assistance and was aware that I wasn’t ready to go at this alone.  Continuing a training program with guidance was a promise I made to myself and I viewed the opportunity as one to learn from multiple resources.

After some committed ‘spying’ and investigation of the other trainers, I distinguished who I believed would be the greatest leader for me; Samuel Etheredge, a natural body builder and the Gold’s Gym Fitness Manager.  His clients (of all ages and sizes) bared expressions of exhaustion along with accomplishment and satisfaction after their sessions.  He was the coach I knew I required to drive me past that comfort zone.  Already established as a personal trainer with regular clients in addition to a highly demanding schedule, I acknowledged it would be only with a little bit of luck and God’s grace that Sam and my schedules would work together; and then they did.

Roughly a month or so before training with Sam, I had begun a running program.  Having not ever been a runner, this challenge was colossal and vastly important for me to overcome.  I had set a New Year’s Resolution to run a 5K by November 2011.  Earlier this year in April, friends, family and Sam joined me (both as participants and as supportive spectators) in my first 5K race.  Sam challenged me physically and mentally before the race, encouraging me to set my goal finish time at 40:00 minutes, five minutes faster than my original time goal (let alone the goal just to finish).  With the motivation of a friend who never left my side and Sam who had completed, then returned to the course to push me just before the end, I crossed the finish line at 39:38.  Exhausted but thrilled, I made my way toward to my support group of friends and family, only to be surprised by the trainer who I’d originally signed up with. He had made the drive from out of town to cheer me on as well.  The love, support, encouragement and pride expressed by those surrounding me that day were beyond phenomenal.  At that moment, I was experiencing the happiest day of my life.

The Get In Shape Girl

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After participating in an aerobics class for a little over a month, I noticed my body began to change.  Although I hadn’t lost much weight, my waist (and other areas) had shrunk and I felt better overall.  I stuck with the routine for a couple of months before I let the busy schedule of a middle school teenage girl get in the way.  I was still actively involved in school sports, but I slowly crept away from the gym routine, as did my mom, my aunts and those ladies who had originally motivated me to join that gym.

Finally, I was a freshman in high school.  How exciting! Yes, I was still the fat girl in school, but it really didn’t bother me; it was part of me.  I had a ton of friends, despite my appearance.  My personality was, and always will be, much bigger than my physiological make up.  I quit playing volleyball and basketball as a freshman, due to an unfortunate dispute with a coach.  Now I look back and realize that by quitting the team, I had let him win, but I learned from the incident and still use that lesson today.  I was in the marching band, which gave me some physical activity, but my nutrition may have been at its worse.  I skipped meals often and when I did eat I chose “meals” from the snack machine or dined out as often as possible.

My sophomore year in high school I would see my greatest weight loss success.  In addition to joining another gym, I began following a diet plan they recommended.  Tennis was also incorporated into my activities.  Essentially, I was eating low carb, high protein and working out three times a week.  I lost thirty pounds and wore a size 15/16 in blue jeans.  I looked and felt better than I ever had.  During that time, I survived on diet soft drinks and rarely drank water.  One day, I felt an intense pain in my lower back, or my kidneys. It was learned that the kidney pain was a result from a high protein diet combined with a lack of water.  I instantaneously abandoned the diet and eventually lost the exercise routine I had been so successful on.  At first, I didn’t gain the thirty pounds back, but with time all the weight plus some new found pounds returned to my body.

I graduated high school wearing a women’s plus dress size 18-20 (and I think that dress ran small, as I often wore size 22 jeans).

Moving to college I knew I’d lose weight; I would be living on the third floor of the on-campus dorm-like building for a year.  Boy was I wrong.

College was fun.  My freshman year I lived on the beach! Swimsuits and sunglasses were a part of every person’s wardrobe.  The three flights of stairs, walks to classes, activities on the beach, intermural sports, etc. were all worthy physical activities that were regularly incorporated into my daily routine, but my nutritional habits were appalling.  Plenty of alcohol, cheap fast food meals and grocery store busters made up my intake.  Again, I was often skipping meals, especially breakfast.  My sleep and rest schedule was random and unhealthy as well.  There was no possibility that I would lose weight living that sort of lifestyle.

Check out Kara on Facebook!! 

The Get In Shape Girl

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As a young child, I began to experience the struggles and challenges that any overweight person is faced with. It was at only age 9 that I could no longer shop in the children’s section of clothing stores; I had moved up to the junior sizes.  In addition to my heavyset size, I matured earlier than most girls, so not only was I the chubby girl, but I was the tallest and even had the biggest feet.  Of course others would occasionally make comments or remarks, but fortunately, I was hardly bullied.  I’m rather thankful I wasn’t picked on more in school.  Although by the far the fattest, I was one of the happiest kids in the community.  I was the slowest and the weakest throughout all of my physical education classes in grade school. It was tough but I had become relatively accustomed to it.  My stature was accepted by me, by others around me and my size had become a part of who I was. You know, “Kara, the cute little chubby girl!”

Once in junior high school, it was within little time before I was no longer the tallest.  The other girls finally began to catch up to me.  One of the most exciting parts about being in junior high was joining the school athletics teams.  I simply could not wait to play volleyball, just like my big sister.  I vaguely remember my first physical, which would make me eligible to participate in school sports.  There I was in sixth grade and weighed over 200 pounds.  I was ashamed, embarrassed and a little overwhelmed, but in just a short time my outlook transformed right back to the acceptance of ‘that’s just who I was.’  I played volleyball and basketball and at no time slimmed down due to the physical activities I had engaged in.

As previously mentioned, my sister (obviously older) played volleyball in school.  She was really good too.  I had yearned to be as decent of a player as she had been.  She wasn’t the tiniest girl in school, but she was not ever overweight, and she did slim down moderately when athletic season hit.  Maybe I should mention my other family members and their body types as well.  My brother, oldest of the three siblings, was chubby as a kid but trimmed up when he joined the football team.  My dad is an average sized man; not too tall, not overweight.  My mother and I are the ones who have struggled with our weight.  My mom has been overweight for all of my life, but before I was born, she was at a healthy weight for her frame.  A person’s environment can often say a great deal about their health.  All of the persons in my family were either average or overweight, to the point of morbid obesity.  Much of that in result to poor nutrition choices.

Encouraged by my thickset mother, some aunts and other friends of the family, several of us girls joined a gym.  Of course I was the youngest of the group, getting my first gym membership at only age 13.  Little did I know that by becoming a member of that gym I would experience my first of many successful attempts at weight loss.  The journey was only beginning…

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The Get In Shape Girl

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1. Set a Rule.  Remember my blogs about how to avoid overeating?  Well think back to what you read and set a rule for yourself about candy.  For example, I freaking LOVE Reese’s Peanut Butter Cups.  They are like crack to me.  If I have 1, I will have 30.  So I tell myself, “I do not eat Reese’s.”  The rest won’t set me off so I can just look past them, but I must actively tell myself that I DO NOT eat Reese’s so I can move on.  And that’s exactly what you need to do – MOVE ON!!!!!!

2. Candy is not Feast or Famine.  Guess what… Candy is always for sale and available to you!  Hard to believe, right?  Just because it’s out doesn’t mean you need to rush and have as much as you can right now.   How about you stop for a minute and really think about whether or not you actually want it or are you just having it because it’s everywhere you look?  Give it a day and see if you still want it later.

3. Save the Pretty.  A friend of mine, Katy Brooks, put things into perspective when she discussed on her blog what is a total waste of calories and what is totally worth the calorie splurge.  It goes like this:  Snickers bars – waste.  Granny’s famous apple pie – worth it.  Blow Pop – waste.  Fresh Baked Chocolate cookies – worth it.  M & M’s – waste.  Brownies from your favorite bakery – worth it…. you get the point.

4. Buy Candy You Don’t Like.  I’m not saying get the reputation of being the worst house on the street to trick-or-treat, Im sayin’ that if you know your favorite candy is chocolate, then you need to buy Nerds or Gobstoppers.

5. Wait ’til the Last Minute.  Halloween is on Monday folks.  Do not buy your candy until Monday after work so it is not sitting around your house all weekend!!!!!

6. Put on That Slutty Nurse Costume STAT.  Now, go look in the mirror.  Like what you see?  Keep it that way – do not eat the fat & the sugar!

7. Fuel Your Body With What it Needs.  You work your tail off at the gym, so why ruin all your hard work with refined sugars that are just going to cover your abs and keep that cellulite on your legs?  Keep full with lean protein, fiber-rich vegetables and FRUIT!!  Fruit is full of healthy sugars that will keep your sweet tooth at bay.

The Get In Shape Girl

Have you gotten your FREE copy of The Get In Shape Girl’s Ebook on How To Get A Better BOOTY?

Read Part I Here 

Read Part II Here

Read Part III Here 

Read Part IV Here

Read Part V Here

Read Part VI Here

You must become conscious of when and why overeating happens and what causes it.  When you have the ability to recognize this you have the power to control it.

Overeating may happen for a host of reasons, one may be based on emotions.  I’ve heard of people bingeing because they were upset at the scale or because they had a stressful day.  But if you stop and recognize that food is not going to make you feel better in the end, you will not be able to rationalize overeating, thus giving you headway on your battle with binging.

You must break the grip of triggers!! Figure out what foods and what situations trigger you, then don’t put yourself in those situations and/ or refuse what you know you can’t control.  So for example, I know I could never have 1 or 2 handfuls of movie theatre popcorn so I don’t even buy it.  or if my date buys it, I just flat out say no to having any.  Try these helpful steps to break the grip of your triggers:

• Create an alternate plan.  For example, excuse yourself to the restroom when you know the birthday cake is about to come out.
• Recall what will happen if you give in.  You will most likely feel upset with yourself and regret your actions if you give in.
• Distract yourself.  If you are at a Mexican restaurant and chips and salsa are on the table, engage in a highly interesting conversation with another fit-minded friend.
• Practice active resistance.  Get mad at the food industry! They’re the ones trying to push this unhealthy crap on you anyway.
• Limit your exposure.  For example, if you know walking by a certain pizza joint is going to be tough, take another route to avoid it.
• Stop the thoughts immediately when they begin.  Do not bargain with yourself, do not raise curiosity, do not consider eating the food.  Just recognize that it is off limits and move on.
• Talk down the urge with positive reinforcement, for example, think yourself, “I’ll weigh less if I don’t eat these cookies.”
• Incorporate exercise to feel better.. the two go hand in hand!!

I woke up at 4am today to train clients.  I woke up with a text from a friend about Olympic Lifts – something I love but cannot currently do because of my shoulder injury.  (I put this activity out of my brain for the time being so I could find some ignorant bliss.)  Grrr… I headed to work to train clients.  Afterwards I worked out – legs and shoulders heavy lifting day, part of the Get Swole Project.  I was tired and wasn’t feeling into it, but I said “Buck up – you’ll feel ecstatic the minute you wrap your hands around that barbell.”  My back squat was okay, but my lower spine felt weird so I backed off when loading up weight.  Next up – military press.  Easing in on the weight, I started with 65 pounds.  At rep 4 something “twinged” in my neck.  I finished up the set, never going higher than 65 pounds, which is not my max, because I knew something was wrong.  I finished up the workout, being super cautious because I was totally freaked out.  Last week I pulled my back racking my bar after my highest 4 rep max deadlift.  My body is giving out on me.

I had an appointment with the physical therapist at 2, and by the time I got there I was nearly in tears because my neck has had horrible pain, just walking, much less driving!  Of course tears are so not coming from me – but the F-bomb will!!  I came into that office in a shitstorm.  She did some work on my neck before moving on to my shoulder exercises, I almost lost it.  I finally realized my body needs a break.  I can’t do yoga.  I can’t lift heavy.  I can’t do chest or shoulders at all.  She recommended I stick to cardio.  hahahahahahahaha – we all know how I feel about cardio.  But I can’t do this or I’m not going to be able to lift heavy at all.  IT FINALLY HIT ME.

I came home and the only thing I could think about was “OMG, I’m gonna get so fat.”  Ryan asked what would happen if I didn’t workout for one whole month.  I’m 99.9% sure I would gain 10 pounds and you would see 0 muscle definition on me whatsoever.  (I really do have a fat German man inside me dying to come out.  His name is Karl and he likes dark German beers and bratwurst.)

Then I received an email and a couple of Facebook messages about body image from other friends and clients.  I just can’t stop thinking now about why, as women, we cannot find happiness with our bodies.

I want to get more muscular.

Another girl wants to lose 20 pounds.

Another can’t stop thinking she’s big though she is tiny.

I told the physical therapist today that already when I look in the mirror I can’t see muscles anymore.  She told me that I’m in incredibly good shape and she also wanted to kill me when I told her that I was doing a 65# military press, and assured me I’m stronger than most girls.

But I don’t care about most girls, I only care about me.  And I know every single one of you out there thinks the same way!

But the thing is that we have to find a way to be happy with ourselves.  

You won’t find it staring hopelessly into the mirror.

You won’t find it through reassurance from friends.

You won’t find it through getting asked out by men.

You won’t find through endless hours of cardio or weight lifting.

It has to come from within.

You can’t beat yourself up for having 1 slice of pizza – or even a whole pizza.  You can’t beat yourself up for going out drinking with your friends.  You can’t beat yourself up from missing 1 cardio session.

You can make the decision that is the very best for you at each moment in life.

Go take a look in the mirror right now and make note of one thing you like about what you see.  Compliment yourself on it now, and compliment yourself on it daily.  Then find something else you like and compliment yourself on both of those things.

None of us are perfect.  We aren’t supposed to be.  But those imperfections aren’t flaws.

Health & fitness is not supposed to be about who is skinniest, who has the biggest shoulders and who has the least cellulite.

Health isn’t just about looks.  Health is mental AND physical.

Find something – anything and focus on that.  

Remind yourself daily that you are great.

What’s the point of beating yourself up?  

Be proud – life is far too short.

Kyra Williams,

The Get In Shape Girl

Read Part II Here

Read Part III Here 

Read Part IV Here

Read Part V Here

It is important that you determine the appropriate  quantities to eat that will keep you full, satisfied and away from overeating.  

There’s several different ways to be aware of exactly how much you are eating.  You may weigh and/or measure portions of food.  Many of you know you are supposed to eat 3 – 4 ounces, so you weigh out the amount of protein, veggie, etc and put it on your plate.  You may count calories and being within specific ranges may help you determine how much to eat at each meal.

Bottom line is that if you choose foods that satisfy and keep you full, you will keep hunger at bay.  If you aren’t hungry it’s so much easier to turn down the cupcakes in the kitchen at work, right?

To help you figure out what foods keep you fullest, here are some tips:

• Protein is metabolized  at 4 calories/ minute so this will keep you full longer
• Simple sugars empty from the stomach at 10 calories/ minute so they won’t keep you full for very long
• High fiber foods that still have all of their tissues in tact (i.e. brown rice, beans, apples) empty slowly from the stomach, keeping you very full
• Fat metabolizes at 2 calories/ minute which is very slow, so fat does keep you full for a very long time.  But the body processes the signals of satiety from fat very slowly, so it’s easy to overeat.

Read Part I Here 

Read Part II Here

Read Part III Here 

To David Kessler, author of The End of Overeating, creating an association means, “Learning to act in a new way requires either being drawn toward something or being pushed away from something that longer seems desireable.   Learning comes most readily when the two occur together.”

We always assign negative & positive associations with foods, whether we mean to or not.  Chances are, if you go to your grandmother’s house every Thanksgiving and she makes the most incredible mashed potatoes, you give them a positive association.  Or if you ate at a particular restaurant and you ended up getting sick later that evening, you probably have given it a negative association.  Well if there’s a food you need to avoid, find a way to assign it with a negative association.  So for example, I used to love pizza… like I could eat 4 slices in one sitting… love pizza.  But now I associate pizza with it’s high sugar, fat & salt content.  I associate it with making me feel bloated and greasy for the rest of that day and the next day.  I associate it with how horrible I feel mentally after overeating and now it’s been months since I’ve had a slice, much less 3 or 4!  Giving trigger foods a negative association makes the easier to turn down.

Another example is with smoking.  Decades ago smoking was seen as sexy & glamorous.  Now smoking has been demonized by the media and is seen as dirty & gross which hopefully means less people will start smoking & more people will quit.

Given this, your probably already think of fast food as low-grade and fatty.  Now use those same thoughts you feel about fast food and apply them to other triggers such as cupcakes, peanut butter or soda.

You also have to truly come to realize that your life really will be better off without these foods!!!  You will feel amazing because you are accomplishing goals.  You are being complimented on your figure.  You will feel good in your own skin.  Your health will improve.  You will not have trouble fitting into your pants.  Your cholesterol will go down.  You won’t be addicted to those foods anymore!!!!

So one of the biggest things that helped me was that, when faced with triggers, you have to think to yourself, “sure, this will be good for the 2 minutes it takes to eat this brownie.. but I know as soon as I’m done I’m going to feel really bad about myself.”  When I finally realized this in my own conscious thought it all just made perfect sense.  These foods are so not worth the feelings of guilt, frustration and mental anguish I was going through.

Kessler also notes that, “Cue induced behavior is automatic behavior.”  He’s saying that foods you feel are emotionally rewarding are going to be the ones that really steal your attention.  So if you are a french-fry lover, it is going to be difficult to turn down when dining out with friends.  But this is why we create our rules, right?

To wrap this up Kessler makes note that, it’s important to realize that if we think a particular food is a reward and is our friend, we’re likely to pursue it.  But if we think it’s an enemy, we’re far more likely to turn away from it with distaste.  So really, it’s up to you to recognize that nachos, beers, brownies, fries, pasta, etc are the enemy because they stand in the way of you and your goals!

The Get In Shape Girl

Have you gotten your FREE copy of The Get In Shape Girl’s Ebook on How To Get A Better BOOTY?

Download NOW at www.thegetinshapebooty.com