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The Secret to Weight Loss

The Secret to Weight Loss
Watermelon in disguise is holding the secret to weight loss.

Today you are getting a kick in the pants.  

There is a ton of info on ways to get fit and healthy out there.  People post workout videos.  There are all sorts of recipes and how to cook videos everywhere.  I try to read as many of these as I think pertain to our readers and I watch probably too many of those videos.  But in all of this info, people get the great privilege to ask these ‘authoritative’ figures questions, which is great.  I keep hearing the same few questions from the people looking for answers.  The questions are quite similar and the responses are generally along the same lines but seem to me to be too kind which allows room for denial.

People, in general, ask for the secret to weight loss.  

They ask in several ways;

  • What is the best workout?  
  • What time is best to workout?  
  • How much should I eat?  
  • When should I eat?
  • How often should I eat?  
  • What is the best food to eat?  
  • What is the best food to avoid?  

The questions are endless, but all actually asking for the secret to weight loss.  I have the secret!!  You may have heard it before, but I haven’t heard it put out there in its simplest form.

 Here it is…..

  • The workout doesn’t really matter!
  • The number of carbs doesn’t matter!
  • How long you workout for doesn’t matter!
  • The amount of fat doesn’t matter!
  • The amount of sleep doesn’t matter!

What matters is the realization that you have NEVER accidentally eaten ANYTHING!!!

  • Your parents aren’t to blame.
  • You are not big boned.
  • Your sedentary job isn’t at fault.
  • Your spouse isn’t responsible.
  • How much you weighed as a child is now irrelevant.

The only one responsible for the calories you consume and use is YOU and only YOU.

Let that sink in just a moment…

Sure there may be all sorts of reasons why things have happened.  For example, I know that I am a stress eater.  It has taken me a lot of years to realize that, but it is true.  When I get stressed instead of dealing with things in any number of other ways, I tend to eat.  And I eat all the wrong things.  Yes, I can help it.  I would love to say “I can’t help it, that is just the way I am”  that may be true but the choice to go to the fridge or the panty is mine and mine alone.

I know people that eat their feelings all the time.  They are lonely, they eat.  They are sad, they eat.  They are overwhelmed, they eat.  They are bored, they eat.  They give up, they eat.  

It’s time to take responsibility and own what you eat and what you don’t eat and what you should eat.

Simply put, the next time you eat something, think about what you are eating first.  It will change the way you eat, move, and drink.  Then after that, choose whether it gets you closer to your goal or…


Now just the thought of eating ice cream puts pounds on me. – David Nail


My Healthy Snacks

Healthy Snacks Q4fit.com
My Healthy Snacks


There are some things in life that are inevitable.  

  • We age
  • We sleep
  • We complain
  • We want to be loved
  • We snack

We can’t do anything about aging.  We might want to fool others into how much we have aged, but that is just the wrapping paper.  We sometimes are sleep deprived, sometimes sleep until noon, but eventually, we sleep.  We try not to complain, but…., well we just do.  We all want to be loved on one level or another.  For some it is by children, some its lovers, for others, it is four-legged and slobbers, but love is part of life.  Finally, snacking.  

I have touched on snacking before and as long it is done right, just do it.

Mom used to say “it will ruin your dinner”  Well it might, but as long as you are still eating in a healthy way, and watching WHAT you are eating, the ‘when' is not as important.  There is a real trend toward fasting right now, and to be brutally honest there are as many people supporting the latest thing as there are opposing it.  So, let’s just not touch that and if your body is telling you to eat something, let’s see if we can find some healthy choices that won't give you a guilty conscience.

These are not going to appeal to everyone, but there hopefully are a couple for you to consider the next time you just can’t wait until the dinner bell rings.

  1.   Eggs- Hard Boiled
  • These are easy to make, easy to take and are really, no muss-no fuss.  They had been thought of as too high in cholesterol and then the truth came out, nope, they are good for you.  6 g protein, 5 g fat, no carbs.


      2.   Greek Yogurt

  • This has become a favorite snack for me in the last few years.  The trick is to avoid the flavored and heavily sweetened kinds.  You can buy it in the large container for cost efficiency, or individual sizes for convenience.  One cup of full-fat Greek yogurt generally contains 18 g of protein, but this may require a little label reading to make sure you are getting the best one for you.

Greek Yogurt

      3.     Apple with Peanut Butter

  • This combo works because you get the fill factor of the fiber in the apple and the protein in the peanut butter.  Again easily transportable, and you can go for lots of options.  Crunchy or smooth peanut butter and so many varieties of apples.

Peanut Butter

      4.   Mixed Nuts

  • I love having a tub of these in the pantry.  The only thing to be careful of is the quantity.  It is really easy to take a larger portion size than you should have.  Use either a scale or a measuring cup to be able to memorize the right portion amount.

Mixed Nuts

      5.   Oatmeal

  • This will seem strange to anyone who knows me because I actually don’t like oatmeal.  But I actually eat it a few days a week, because it is good for me.  Ugh!  It is really hard to argue with the nutritional values;  By weight, raw oats are 66% carbohydrates, 17% protein, 7% fat and 11% fiber.  I don’t cook mine the way most people do, I get hot water for a cup of tea, and when it has sat for a few minutes, that works for me.  No mushy porridge, sorry Mom.


There are all sorts of snacks that can and will work for most.  But, for me, it needs to be simple, tasty, portable, and most importantly satisfying.  These will work for late night snacks as well as any time of the day.

A few more options but without the protein component, but definitely the satisfaction factor are raw veggies, frozen berries, bananas, and my fave popcorn.

One more thing to consider before snacking, are you really hungry?  You may be bored or even thirsty.  Listen to your body before you chow down, but if you do choose to snack, snack healthy.


There's no better feeling in the world than a warm pizza box on your lap. – Kevin James


Goals Check Up – How’s Your Year So Far?

This is your Goals check up How you doing?

Hey, you.  We are three weeks into the new year already. How’s it going?  I want to check in with you.  Did you make some new goals?  We know that the word “resolutions” has become a bad word.  Although it has become a bad word, most of us do update our goals and our projects for the upcoming year.

Now that that word is out of the way, back to the question at hand, how are you doing?  It has been three weeks since we welcomed in a new year, have you just continued on from the previous year?  Have you changed anything?  

If you made promises to yourself, how are you doing with that?  

For a lot of people, this may seem a bit early for a check in, but it really isn't.  If you have made a choice to do something different this year, the first month is closing in fast.  So, how you doing?

Most of us want more out of life than we have.  If we were to talk to our 10-year-old selves, what would that kid think about where you are right now?  Would you be impressed with yourself? Or would you be amazed at where you are in your life?  I can guarantee that where we are now is not where we thought we would be.  Even from last year, things have happened that were so unexpected.  Ok, and?????

What do you do now?

It is never too late to start something either again or for the first time.  I can say with the utmost certainty that the idea of me blogging is the last place I expected to be.  Yet, here I am, sitting to write most days of the week.  And, I actually like it.  That is the weird thing, I really do like it.

I like the research. I like the process. I like the idea that what I have to say, somebody somewhere likes to read it.  Cool.  But, I didn’t say it was easy.  Somedays it is a real struggle.  Distractions, other things I would sometimes rather do, rabbit trails I get lead down while researching, and then the inevitable self-doubt that anybody even likes what I write about.

Back to the point, are you actually taking steps to achieve your goals?  Well, let’s assume you are.  Hooray!  Because even if you hadn’t started, by reading this you are now heading in the right direction.  So, let’s take a look at what it takes to move forward and if you need to tweak your goals, or re-schedule or adjust, or pat yourself on the back because you are killing it.  Cool!  

So what does your goal list look like?  

It should look like this:

  • What is your ‘why?'
  • Are your goals written down?
  • Have you gotten really specific?
  • Do you know what your goal looks like?
  • Do you look at your goals each day, maybe multiple times a day?
  • Have you put a date for achieving your goal?
  • Do you have smaller goals as well as the end goal?
  • Do you have celebrations planned for each goal achieved?
  • Do you have an accountability partner?
  • Do you have a timeline?


So if your goals for this year are already shaping up for you, you are one of the rare ones and I am really proud of you.  Whether you have either planned for something this year or not, it is never too late to start, or start again.

Are you getting the theme?  Let’s get to it and get it done!

We are here for you.  Find us on Facebook, Instagram, Twitter. Reach out to us.  Let us know how you are doing and how we can best support you.  We really want you to succeed at whatever it is you want for yourself.  When you succeed, it becomes contagious so let’s get to work and succeed. A world of success would be a great place to be and it all starts with just one little success.


A dream doesn't become reality through magic; it takes sweat, determination and hard work.- Colin Powell


Rules for Healthy Eating

Rules for Healthy Eating
great pic of healthy food for healthy eating

So, you are at the gym.  Things are going great.  But now you have decided to eat healthy, uh oh!  Are you confused about that?  Most people are and that is a big reason why people just don’t bother to eat healthy.  It seems too hard.  Too many fad diets messing up some basic truths.

If you are serious about getting healthy, you MUST eat better.  

But, don’t make things more complicated than they need to be.  

  • First, do your best to eat whole, real food.  If you can’t pronounce it, don’t eat as much of it or at all.  
  • Second, spend most of your shopping dollars on the outer perimeter of the store.  The produce, dairy, meat, seafood.  Want shopping hints?  
  • Third, don’t overload your plate.  If you are still hungry after you have finished a meal, wait 20 min before digging in again.  It actually takes that long for your stomach to tell your brain that you are full.  If you really are still starving have a glass of water, and a healthy snack.
  • Fourth, eating healthy really needs to be an enjoyable thing.  If you tell yourself that this way of eating is punishment, believe it or not, your body will believe you.  It will either store food because it will feel the stress and anxiety, or you won’t be able to tell what your body is really telling you.  You may actually like some of these foods, but you aren’t listening to your body.
  • Fifth, find food you like.  Believe it or not, not all healthy food taste like grass.  Here is a little list, find something you like and start there.  Then try another one.  Start trying new foods.  There are so many to choose from.

Healthy Foods

  • Eggs
  • Spinach
  • Mixed Nuts
  • Oranges
  • Flax Seeds
  • Beans
  • Blueberries
  • Yogurt
  • Oats
  • Broccoli
  • Prunes
  • Celery
  • Sardines
  • Onions
  • Peas
  • Black Pepper
  • Bell Peppers
  • Sunflower Seeds
  • Cabbage
  • Cooked Tomatoes

The list of healthy foods could go on almost forever.  But these ones are super healthy and should be in your diet in some form or another.  

Whatever program you choose to follow, it must include a healthy food plan with a balance of good whole food.  Nothing extreme.

If you want a personalized food plan.  Contact us and we can do that for you. [email protected]


Your diet is a bank account. Good food choices are good investments. – Bethenny Frankel