Some smart breakfast choices : )

http://shine.yahoo.com/love-your-body/breakfast-foods-faster-metabolism-194100230.html

7 Snacks to Give You All-day Energy

Kids aren’t the only ones who need an afternoon snack. If you have a busy day ahead of you, you need some extra fuel, too! While you could propel yourself with caffeine throughout the day, there are plenty of snacks out there that will give you some extra nutrition as well.

NutsMany women avoid nuts due to the fat, but there are good fats and bad fats — walnuts, for example, contain large amounts of the polyunsaturated fatty acid omega-3, and almonds contain healthy monounsaturated fat. Brazil nuts are a great source of selenium, and almonds, cashews, pistachios and hazel nuts are rich in iron.

Dried Fruit and SeedsTake a look at the nutritional facts of your favorite granola bar. Many of them contain lots of added sugar. Instead, go for sunflower seeds (which are rich in omega-6), dried apricots (without sulfite), raisins or various nut and berry mixes (natural trail mix), which contain iron and calcium for slow-release energy.

Dark Chocolate or LicoriceA few squares of dark chocolate (with high cocoa content) and licorice are good if you need to get extra iron. Dark chocolate also contains antioxidants.

BananasIn ripe bananas, a large proportion of the starch has been converted to sugar, which makes them easier to digest. Eat a banana together with a handful of nuts for lasting energy.

OatsOats have a cholesterol-lowering effect and are high in fiber, Vitamins B and E, iron, and zinc. Dry biscuits and hardtack (a simple cracker or biscuit) give long-lasting energy. Instead of regular peanut butter, try almond butter, which contains good fat and Vitamin E.

CucumberCucumber gives moisture and is good for muscles, bones and other body tissues.

AppleApples are a good source of energy and additionally aid in digestion. They also say eating a crisp apple helps you wake up in the mornings better than coffee can.

From pgeveryday.com website

How Blood Sugar Relates to Brain Size and Function

In a recent edition of the journal Neurology, German researchers evaluated the size of the brain’s memory center, the hippocampus, using a specialized type of MRI scanner. In addition, they measured the blood glucose levels in the same individuals. When the data was analyzed, a direct relationship was found between the degree of atrophy or shrinkage of the hippocampus and blood sugar measurements. Even subtle elevations of blood sugar, far below the level where one would be labeled as being diabetic, were already associated with brain shrinkage.
What’s more, the researchers also performed cognitive testing on these individuals and showed a direct relationship between failing memory and blood sugar elevation.
The take home message here is straightforward. Even mild elevations of blood sugar correlate perfectly with both brain degeneration as well as compromised function. And because your blood sugar directly reflects your sugar and carbohydrate consumption, you can choose to directly influence the size, and more importantly the preservation of function of your brain. As the authors of this report stated:

Moreover, our results indicate that lifestyle strategies aimed at long-term improvement of glucose control may be a promising strategy to prevent cognitive decline in aging.

10 most filling foods - eat more weigh less

http://www.health.com/health/gallery/0,,20752903,00.html

If the article did not copy here are the 10 foods:
1. baked potato
2. bean soup
3. eggs
4. greek yogurt
5. apples
6. popcorn
7. figs
8. oatmeal
9. wheat berries
10. smoothies
 The article goes more in depth on each food.  You can find the article on health.com.

health,fitness, and foods. I use choosemyplate.gov for info

I'm a notorious snacker...

So, I appreciated these tips:

http://www.self.com/fooddiet/2011/11/rules-to-snacking-slideshow#slide=1

Interesting.....Vitamin D is a key to staying healthy.  Tough to get this winter!!!!

http://www.everydayhealth.com/diet-nutrition/0608/new-guidelines-put-focus-on-vitamin-d-deficiency.aspx

Exercise Can Ease Fatigue of Chemotherapy

http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=2697

Best Blogs 2014

I found this article about 60 best blogs for fitness 2014.  I am going to check a few of them out!

http://greatist.com/health/must-read-health-fitness-blogs

Here is an interesting article re: whole milk and that it may not be bad for you in terms of weight loss. Gives me something to think about! http://www.npr.org/blogs/thesalt/2014/02/12/275376259/the-full-fat-paradox-whole-milk-may-keep-us-lean.
I'm not sure I'll be drinking whole milk just yet, but it makes me think!

Little Article about the My Fitness Pal App

I love this app.  It is what helped me get in the best shape I've been in, in my adult life.  Here is a small article about it from the Washington Post.
http://www.washingtonpost.com/business/my-fitness-pal-app-helps-you-take-control-of-calories/2013/11/01/03fc4176-3e93-11e3-b6a9-da62c264f40e_story.html

burn 20 calories a MINUTE!

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Burn 20 Calories a Minute!

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A kettlebell is one of the most efficient, effective tools for sculpting a slim, strong physique. Why? Instead of isolating muscle groups like you do when lifting dumbbells, you work all your major muscle groups at once with a kettlebell. That's because the weight isn't evenly distributed, so you have to work continuously to control the bell's shifting center of gravity. The result: major calorie burn—a recent study by the American Council on Exercise found that a kettlebell workout can burn up to 20 calories a minute—while you add definition to your shoulders, back, butt, core, and arms.

How it works: Three days a week, perform 1 set of each exercise back to back. Do the entire circuit 3 times. For best results, schedule your workouts on non-consecutive days so your body has time to recover.

http://www.shape.com/fitness/workouts/kettlebell-workout-burn-20-calories-minute

Half Way and feeling great!

The first half of team training has been a positive experience and I'm looking forward to the remainding sessions.  My biggest struggle with living with MS is having little to no energy.   The past month with the workouts and classes I've noticed increase energy.  Working out has also put me in the mindset to be cautious and make wiser choices when preparing meals and snacks.   I'm excited to continue working out with my fun group!

The number on my scale hasn't budged, but I've definitely noticed that my legs have gotten more toned.  Diet is my biggest challenge.  If I plan ahead, it is much easier for me to stick to eating healthy.  My challenge is that when I haven't had the time to plan ahead, I will eat whatever...Chinese food, Chipotle, you name it.  My plan going forward is to always have a frozen dinner or two in the freezer to eat in a pinch.

Interesting article written when my favorite "health" book was initially published.  A friend had recommended this book to me when I was in my mid-40s, and I subsequently also read the companion publication "Younger Next Year for Women"...I highly recommend these books for the understandable explanations of the physiology of exercise and nutrition and why none of us should think that we can outsmart nature!
http://www.washingtonpost.com/wp-dyn/articles/A64434-2005Jan10.html

An ARticle about Breakfast and the importance of it!  Susan

The Many Benefits of Breakfast

The right breakfast foods can help you concentrate, give you strength – even help you maintain a healthy weight.

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WebMD Feature Archive

By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic-Feature

Reviewed by Louise Chang, MD

Your mother was right: Breakfast really is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance. 

Studies show that eating a healthy breakfast (as opposed to the kind containing doughnuts) can help give you:

• A more nutritionally complete diet, higher in nutrients, vitamins and minerals
• Improved concentration and performance in the classroom or the boardroom
• More strength and endurance to engage in physical activity
• Lower cholesterol levels

Eating breakfast is important for everyone, but is especially so for children and adolescents. According to the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination.

Breakfast Benefit: Weight Control

Many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.

Why? One theory suggests that eating a healthy breakfast can reduce hunger throughout the day, and help people make better food choices at other meals. While it might seem you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast-skippers, and they eat more at lunch and throughout the day. 

Another theory behind the breakfast-weight control link implies that eating breakfast is part of a healthy lifestyle that includes making wise food choices and balancing calories with exercise. For example, consider the successful losers followed by the National Weight Control Registry, all of whom have lost at least 30 pounds and kept it off at least one year. Some 80% of the people in the Registry regularly eat breakfast (and also follow a calorie-controlled, low-fat diet).

It's worth noting that most studies linking breakfast to weight control loss looked at a healthy breakfast containing protein and/or whole grains -- not meals loaded with fat and calories.

Make Lean Protein Part of Your Breakfast

Adding a little lean protein to your breakfast may be just the boost you need to help keep you feeling full until lunchtime.

"Protein blunts your hunger the most, and is the most satiating," Purdue University researcher Wayne Campbell, PhD,  tells WebMD.

And a traditional breakfast of eggs may be one of the best ways to get your morning protein. While eggs are not always associated with weight loss, they contain some of the highest-quality protein.

In a study presented at the 2007 Experimental Biology meeting, researchers at Pennington Biomedical Research Center compared weight loss in women who ate either two eggs or a bagel for breakfast. The two breakfast meals were identical in calories and volume.

"Compared to the bagel eaters, overweight women who ate two eggs for breakfast five times a week for eight weeks as part of a low-fat, reduced-calorie diet, lost 65% more weight, reduced waist circumference by 83%, reported higher energy levels, and had no significant difference in their … blood cholesterol or triglyceride levels," reports researcher Nikhil V. Dhurandhar, PhD. 

Losing weight

I have definitely seen the number on the scale creep down slowly.  My jeans are fitting better already and I am back into my gym routine.  I haven't felt this good in a year!

Small changes, big 😀

Team training is fun & positive with the help & encouragement of my "Girls on Fire"! I have more energy, look forward to Tuesday/Thursday training & most of all I plan other workouts!

Chocolate chocolate everywhere!

Sigh...working in a school, there seems to be chocolate and sweets everywhere!  In meetings, at offices, student functions...so that has been my challenge (which I am meeting to varying levels of success)...some days are better than others...I'm definitely feeling stronger which feels great, but I haven't necessarily seen my shape change too dramatically yet (and that's mainly due to those yummy treats I haven't been able to resist!).  Well, this is a new week - so here's to a fresh start!

Training Making you Mentally and Physically Strong

Since we have been working out consistently the changes are small but definitely noticeable.   With working out more days a week you feel the difference in your muscles.  Not just that they are sorer but that they are tighter.  

For me the benefits of training are more mental than physical.  It makes me feel good when I am constantly working out.  The advantage of this is you are more confident and can handle stress better. Life throws you some curve balls and I find that by being stronger from working out that I have been able to handle these things better.  It is also a benefit to have a group of women around you who support and encourage you.  Thank you!

Halfway

I'm feeling good about the workouts, but not seeing the results as quickly as I have in the past.  I'm going to stay after it.  I'm doing the 21 day challenge that FFY posted.  I'm on Day 6 and doing great!

Feeling good about work outs!

I'm getting back into working out. I'm not as tired and hungry as I was at the beginning. Having more willpower not to eat in eve. Going to bed by 11 is helping out with being sleepy during day!

Motivation is key!

I have been so motived to come to Fitness For You not only for my regular Team Training,but to try some of the group classes mentions on the Score Sheet.  I have been challenging myself not to give up, but to pushing myself farther and longer each and every time.  I have been successful, however now that I do not have a Team or a trainer that worked so hard with me, especially in achieving proper form, that motivation, I felt has gone.  I am going to need a push here to continue to challenge myself alone and to achieve in doing my best this week and the weeks to come!  Any help anyone can give me, please do so!  Now the Awesome 2some is an Miserable 1some and needs a push please.  I need to be challenged to continue to achieve my best!!!!  

Positive changes that I have noticed: regularly attending the gym 4x/week. Very excited and hope to continue that! Thanks to my awesome team and Happy Valentine's Day!

I have noticed I am actually looking forward to my gym time. I like going and I feel bad when I don't.
Thank you Kristin!
Go Undefeated! Thanks for pushing me. :~)

Here are the week 3 winners...

Here are the week 3 scores totaled up above. Overall score totals are posted below.

Overall scores after week 3!

Half way point

I feel great at the half way point.  I am really enjoying the challenging workouts!  Good work everyone!  The positive changes I have made are being aware of what I am eating and drinking and fitting pilates in!

Missed my fellow Tapebreakers this morning!  Unfortunately, had to be at work for @7:30.  Getting 4-5 workout in a week continues to be a challenge for me.  I always have the best intentions and plan ahead, but I feel like work/family stuff has a way of derailing me.  Will be at the gym bright and early tomorrow though- there, I posted it...now I will make it happen.

Changes for me

I have to say that the one change for me so far is getting to know some really great people on my team that I saw in the gym all the time, but never really knew!

Happy Week 4 - keep up the good work everybody!  Keep coming to the gym - showing up is half the battle!  Definitely take your Barre Pilates class this week - it is a great class!

Roasted Jalapeno Soup

Made this soup this weekend.  Taken from a favorite cooking site. If you like spicy  this is a good one.
Roasted Jalapeno Soup

• 4 green Jalapeno Peppers
• 2 small-med Carrots
• 1 small Onion
• 2 cloves Garlic, peeled and minced
• 1 tbsp Olive Oil
• 3 tbsp unsalted Butter
• 1/4 cup Whole Wheat Pastry Flour
• 2-1/2 cups water (or Vegetable Broth)
• 1/2 cup Milk
• Salt and Pepper to taste
• 1/2 cup Tomatoes, chopped
• 1/4 cup Mushrooms, sliced

Preheat oven to 400F. Cut each jalapeno in half lengthwise

2

and remove the seeds and membrane.Depending on the cultivation the heat from Jalapeno can vary from being pretty mild to hot.  The ones I used, inspite of removing all the seeds, the soup still had a good level of heat. So depending on how much heat you can take and the level of heat, you can retain or remove all the seeds.

3

Place them face down onto a foil lined cookie sheet.

4

Roast for 10-15 minutes or until slightly darkened. Mine is not exactly "slightly darkened" but well, it tasted pretty great never the less. Also you can instead broil it for few minutes as well.

5

When cool enough chop them into small pieces. A rough chop should do. Set aside.

6

In a medium sauce pot, heat the red palm oil (or olive oil). When hot, saute the  onion,and garlic for 1-2 minutes until the aroma hits your nostrils.

7

Next in goes the carrots. Add some salt and cook for about 5 minutes or until it the onion starts to soften.I use Himlayan Pink Salt.  If you are using Vegetable broth, adjust the amount of salt - in case the broth contains some salt already.

8

Add in the butter.

9

Once the butter has melted, stir in the flour until

10

everything is coated.

11

Keep stirring for few seconds until aroma wafts. This helps to cook the flour and avoid the raw taste later.

12

Stir in the chopped jalapenos.

13

Slowly add water (or broth) and bring to a boil.

14

Then stir in the milk.

15

Bring it to a boil. Turn the heat down to simmer and cook until the soup has thickened, about 5-7 minutes.

16

When the soup has thickened, turn off the heat. If using an immersion blender, blend the soup directly in the pan. Or you can use a blender (Caution: Add little at a time) to puree the soup.

17

Pour back into the sauce pan. You can adjust the consistency of the soup as per your liking.  If you want it to be more thick, add in some more flour - 1 tbsp at a time. Or add little more water/broth if you want it more soupy.

18

Stir in the tomatoes and mushrooms. Reheat if necessary. The heat from the soup will help to soften the mushrooms. Taste and season if needed.

Week 3

Going strong on week 3 & looking forward to my team training days Tues/Thurs!

Quick shrimp stir fry

Olive oil to frying pan sautéed two minced garlic cloves till golden. Cut up 3 large peppers, mix red, orange, and yellow. Add 2 bunches of broccoli rapini( chopped up large) Add about 20 colossal srimp till cooked. Add salt pepper to your liking.
Throw in a spinach, tomato,wheat, or any low fat wrap bread or serve over wheat pasta.

A Family Favorite

Not sure how healthy this actually is but it seems healthy!  My family loves it - I usually double the recipe and use the juice of eight lemons...we also throw some chicken in it too...

Meyer's Lemony Broccoli and Chickpea Rigatoni

http://www.foodandwine.com/recipes/meyers-lemony-broccoli-and-chickpea-rigatoni

Weight Watchers Chinese Chicken

So easy and delicious:

Recipe calls for whole chicken with skin, then remove skin after cooking. I use skinless boneless chicken thighs.

Boneless Chicken Thighs.
2 c Soy Sauce
1/4 c Sherry
Thyme Seasoning

Throw chicken in a zip lock bag with all ingredient. Marinate for at least 2 hours. Grill on the BBQ. So Delicious!!

As easy as a cup of TEA

If I feel like snacking, I make a cup of tea with one tsp of sugar and a splash of milk.  Helps a lot!

Is Quinoa a Carbohydrate?

What’s small, round and ideal as an ingredient for a salad or a side dish? Quinoa, a whole-grain food that packs a nutritional punch, is the answer. But if you are trying to categorize quinoa -- pronounced keen-wah -- as either a carbohydrate or protein, you may have difficulty. That’s because quinoa contains both.

Quinoa’s Origins

Quinoa is a crop the people of Bolivia, Chile and Peru have eaten for more than 5,000 years. The word quinoa is comes from the Incan word for “mother grain.” While most grains come from grassy plants, quinoa is a seed-like plant that closely resembles a legume or seed, but is not. This makes quinoa similar to buckwheat and amaranth, two seed-like grains.

Carbohydrate Content

Quinoa contains carbohydrates in each serving, some of which comes from fiber. One cup of cooked quinoa contains 30 grams of carbohydrate, 3 grams of fat, 3 grams of dietary fiber and 5.5 grams of protein, according to “Savvy Vegetarian,” a website dedicated to healthy vegetarian choices. Quinoa is a whole-grain food, meaning the quinoa is more slowly digested than refined-grain counterparts. The result is you feel full for a longer period of time and your blood sugar is more stabilized, which prevents fluctuation in your energy levels. The nutrients found in quinoa can be compared to that of dried whole milk, according to Purdue University.

Fitting It In

If you’re ready to swap refined grains such as white rice for whole grains such as quinoa, you have lots of options for preparation. Quinoa can be cooked much like rice. Always give it a rinse before cooking to reduce its bitterness, recommends “Cooking Light” magazine. You can incorporate this healthful, carbohydrate-rich food into dishes such as pilaf, casseroles and salads. Quinoa also can be ground into flour for making breads and biscuits.

Nutrient Dense

Before you write off quinoa simply because it contains carbohydrates, consider how nutrient dense the grain is. Quinoa contains needed minerals such as calcium, manganese, phosphorus, zinc, magnesium, potassium, iron and copper. The grain is also a source of protein, which helps promote a healthy immune system and skin. This makes quinoa a healthier choice than refined grains such as white flour, which does not have as many nutrients.

About the Author

Rachel Nall began writing in 2003. She is a former managing editor for custom health publications, including physician journals. She has written for The Associated Press and "Jezebel," "Charleston," "Chatter" and "Reach" magazines. Nall is currently pursuing her Bachelor of Science in Nursing at the University of Tennessee.

http://woman.thenest.com/quinoa-carbohydrate-5990.html

This is one of my favorites.  I make a large batch of this on a Sunday and one night we will have it over wheat pasta, next night with grilled meat/fish and then the next I add chicken broth and have a very nice soup.

Escarole and Chickpeas

2 Servings

Greens and beans is an Italian classic. If you are using canned chickpeas or garbanzos, rinse them well to remove most of the salt. Try sprinkling this with a bit of balsamic vinegar.

Ingredients:
1 tsp extra-virgin olive oil
1 small head escarole
2 cloves garlic, minced
1 cup chickpeas
Balsamic vinegar, lemon juice or salt and pepper to taste (optional)
2 tsp grated Parmesan cheese (optional)

Instructions:
Wash the escarole and pat dry. Tear into pieces and set aside. Heat the olive oil in a medium skillet. Add the garlic and chickpeas. Cook, stirring constantly for about 2 minutes or until garlic just begins to turn golden. Add the escarole and continue to cook until the escarole is limp but still bright green. Season to taste and sprinkle with grated Parmesan cheese, if using.

Nutritional Information:

Per serving:
272 calories
14 g total fat (2 g sat)
0 mg cholesterol
29 g carbohydrate
9 g protein
8 g fiber

Healthy Recipe

Here is a somewhat healthy app that I like to take to parties.
Hummus Layer Dip
1 tub hummus
1/2 tub tabeouli ( I buy pre made you could make your own)
1/2 cup Reduced Fat Feta.

I layer in a small pyrex dish (3 cup rectangular).  Hummus, Tabelouli then sprinkle with feta.

I serve with cut vegetables.

I agree with Susan below. Scheduling the time has been key.

I am sore today Kristin!

Thank you.
T

Accountability is what makes for Great success!

Each week I try and plan my schedule for everything, but most especially going to the gym.  I plan, but most importantly I do it!  I have found that if I say "I will go later or tomorrow etc?"  I do not get to it though I had every intension to.  Thus when I make my schedule I go through with it each and every time and you know what?  It has made great!  I stick to my goals for each week and my success is being showing!  So the key word is ACCOUNTABILITY!   Susan

Renewed Motivation - Team J2

My wife was diagnosed with breast cancer in August 2013. At the time I was at my best physical shape I had been at in years. I have been sidelined since to care for her and our 2 boys (4 and 2) during her surgery and treatment. She's almost done with therapy and will fully recover. During the time I put on weight and had to put fitness on the back burner.

I'm getting back on track with renewed motivation. I've started running again 4+ times a week. I'm trying to stay mentally focused on my goals and not what I lost during the time off. After two solid weeks of training and watching my calorie burn, I feel that I am back on track. Reading the team blog posts keeps me motivated! Thank you all, and especially Kristin and Jill.

I'll share some quotes I've been trying to remember:

Hard work pays off over time, laziness pays off now.
Nothing tastes better than skinny.
When you feel like quitting remember why you started.

T minus one month

Until I will be in a swimsuit. Time to step it up!  I already feel better…thanks Kristin!

Best Fitness Level was after my 2 children, when I got back to unning 3-4x/week and using FitDay. Since then some injuries have caused some setbacks, but I hoping to get back on schedule with this Team Training lighting a fire under my fanny! Thanks to my teammates who are terrific! And Kristen who is working us hard!

YUM!!

Favorite healthy recipe - Turkey Chili

This is one my favorites.

Turkey Chili
1 large onion
1 large red pepper
2 Tbsp olive oil
1 1/2  lb. ground lean turkey
2 cloves garlic
2 tsp chili powder
1/2 tsp black pepper
1/2 tsp ground cumin
1 15 oz can black beans, drained & rinsed
1 15 oz can diced tomatoes, undrained
1 5 oz can tomato paste
1 15 oz can chicken broth
1 cup frozen corn
1/4 cup cilantro

Saute onion and red pepper in olive oil over medium heat for about 5 minutes.
Add turkey and cook til no longer pink, about 7 minutes.
Stir in garlic, black pepper, chili powder and cumin.
Add beans, tomatoes, tomato paste, chicken broth and corn.
Bring to a gentle boil for about 20 minutes.
Add cilantro and cook an additional 5 minutes.
Serve with shredded cheese.

For the record Kristin, I am felling it today. Thank you!

Go Team Undefeated!

Thank you Kristin!! I am in!
Great training today. I feel the burn!

:~)

Best time I felt fit

I think last winter when I did team training I felt my best.  I still feel great, but got off a little this year.  The key for me is eating well (less wine), getting good sleep and exercising to my fullest potential.  I live team training!

Feeling good

After two seperate trips to the ER this year I have made significant changes to me eating habits and feel better than I have in years. I hope to continue these habits along with new changes to my activity levels I hope to continue this trend.  Kristen has been a key contributed to my success. 

2 summers ago

I felt great....I had lost the baby weight for the third time and I was a fitness junkie...I even made it back into a two piece swimsuit.  Last spring I had foot surgery and it was a major setback for my gym routine.  Here I am again, hoping that Kristin will whip me back into shape and help me shed those post-operative pounds.  Good news is, my foot feels the best it has in ten years.  My team this year is awesome and as always the support from FFY is invaluable.  Go Tapebreakers!

Best Fitness Level

I have always been athletic. I played junior olympic volleyball in high school which always had tough workouts. I feel the most fit now at 39 then I did at 17. I think you can't truly appreciative fitness until you are mature enough to take it seriously. I love working out now and really get in to the science part of it.

Week 2

The time I felt the most in shape and great about myself
Was after the first 16 weeks of training I did with Kristin.
I need to refocus on my eating habits and the results will come;)

Topic of the week:  Best Wellness Experience.
My best wellness experience started when I first did Team Training four years ago.  I started with two other women and we drove each other.  If Holly did 30 I was going to do 31!  I also was doing weight watchers at the same time.  I lost 40 lbs but what really made the difference was the inches I lost doing training.  I still continue to train regularly and do team training every winter.  I would never get through the winter without team training and the support of the fabulous people I work out with.  For me it is so motivating to be working out with friends and being inspired by them to make myself better.  Thank you FFY for this experience.

Tried Spinning with Lisa at 7:15 am this morning. I thought no one would be there so early, but I was wrong and I was lucky to get a bike! I am happy that I made it to the gym 4x this week. Hoping to keep up 4x a week; but maybe increase the time that I am there a bit. Feeling very supported by my team Girls On Fire. Thanks ladies! :)

great week of fitness classes!

Loved going back to gym classes!Body combat and Insanity are great work outs! Lets go Repeaters! Laura