The World's Best Diet

Hey everyone!

I apologize for taking so long in between blog posts. I keep getting rockin' ideas to blog about, then I forget about them a lot of the time. My husband bought me an awesome Mother's Day tablet though, so now I can write ANYWHERE and EVERYWHERE. That, or I may still just keep you in suspense with every post like I always do.

Today's topic is something that has been on my mind forever. Every summer this topic comes up because of course, people want to have their bikini bodies for swim suit season of course!

Which diet is the "Best" diet?

Let me start off by sharing an experience.

I have a super cute friend that has been trying to lose weight. She posted a status on Facebook asking her friends, "Hey guys! I'm just trying to lose weight! I need something that is doable with a busy schedule! What are some diets you've tried or heard of that you like?"

We've all seen this status before right? Here's where the red flags start popping up for me- not the asked question, but the answers given.

"Try cutting out gluten, soy, meat, yellow 6,......etc.etc.etc"

"Go vegan! It's so good for you!"

"MEAT ONLY! Cut everything! Meat and water! No carbs!"


Now, before I get into this, I want to tell you, I'm not a doctor. I am not a Nutritionist. I have a basic Dietitian certification, and I do a WHOLE lot of reading about food, and I have talked to many people, gone to countless classes and studied eating habits of different cultures for years. (weird hobbies..) You may have your opinion, but here is mine.

First. If you're not a doctor, you shouldn't be telling people what is best for them. If you aren't a licensed professional, you cannot legally tell people what to eat, what to do, how to live because you don't know them, their health history, eating habits etc. If it isn't your job to prescribe a diet, exercise plan, etc. Don't.

Second. Nothing against vegans, carnivores or "carb-avores", but I personally believe and have read a TON like previously mentioned, that "cutting out" macro nutrients from your diet is simply not a healthy way to live. I know, I know a lot of you are turning red and starting to swear at your screens. Hear me out-

We as humans are made to need all sort of foods. Yes, ALL sorts of foods, including but not limited to whole foods, fresh vegetables, fruits, meat, dairy, grains, etc.
When you think of any "fad diet", what is something they all have in common? Cutting out a major food group. A few years ago, it was all about carbohydrates. "They turn in to fat the second you eat them!""Carbs are bad! NO CARBS EVER!"
Are carbohydrates bad? NO. What is  bad? Carbohydrates in EXCESS.

Lately, I hear all about cutting meat, and dairy.

"Try cutting out dairy products for 30 days, and you'll see that your body completely rejects it when you try it again after those 30 days!"

Lets be honest- ANYTHING you don't eat for 30 days, you'll build a dislike or intolerance to.
If we're cutting things out for 30 days, lets cut SODA or fast food!

When I was preparing for a body building competition a few years ago, I had cut out fast food. Good thing to cut right?

On a cheat day, I wanted fried chicken so much, of all things! Scott took me out for my fried chicken and the first bite made my throw up. I had given up fast food for so long that my body just could NOT do it anymore with out getting sick. I still, to this day get sick at the sight or smell of fried chicken.

So... going back- I have nothing against vegans or vegetarians for those of you who are reading this thinking I will bash on you. I won't. Being Vegan is HARD. The reason I had picked on you vegans before with the Facebook comments was because, those of you who are vegan know it's HARD.You also know it takes serious research and commitment to be vegan. To COOK everything and prepare everything and read, and study and cook, read, and study some more. With that said, you all recommend being Vegan, but you know not to just tell people "Quit what you're doing and go Vegan cold turkey." Am I right?

My sister is Vegan and she told me of her transition and how long it took to learn, prepare her body etc. It's not a fad diet. It's a complete life style change- so respect.

With that said, here's a note to you vegans and vegetarians from world known weight loss expert, vegan and personal trainer from "THE BIGGEST LOSER",  the hunky Bob Harper.

"Some of you who've read about me in the last several years and thought I was vegan will be surprised to see that I recommend animal proteins at all. There's a personal story behind this.

The "compassion" argument was a big part of my decision to go vegan- I care about the treatment of animals, and I've read and seen the films about the conditions at many farms and slaughterhouses. I have also read about the health and disease-prevention benefits of reducing or swearing off animal proteins. The China Study by Colin T. Campbell is one of the most convincing studies there could be...

So I went vegetarian, then vegan. No animal protein for me! Milk- no, I'll take a soy latte or soy cheese. An omelet? Only if you make it with scrambles tofu. There were veggie burgers ad almond loafs and enough dal and lentils and curries and falafels to fill a stadium. It worked: my cholesterol went down, I lost weight. I felt lighter...

But after a few years, the benefits began to wane. I was fatigued. And I was getting... soft, which was not a particularly good thing of you are a trainer for a show called The Biggest Loser. My own trainer... suggested I needed to reintroduce some animal protein to regain my muscle tone and strength.

..-bringing some animal protein back into my diet helped my energy levels. I stayed lean and felt better."


He goes on to say that he still very much advocates a plant based diet for the most part, but he says later that it's JUST FINE to be a "vegan who eats bacon".

(Quoted from The Skinny Rules By Bob Harper with Greg Critser, pg. 18; Animal Protein and Me)


In conclusion, from my research and life learned experience- the world's best diet is the one you learn in Jr. High health class. The Food Pyramid. Balanced meals- nothing in excess (except for kale and spinach cause they're amazing and veggies and water are unlimited in daily doses.. again my opinion)- is the best diet, unless told otherwise by a health professional.

Talk to your doctor or try other established diet facilities that are run by doctors that you meet with every month or so. Find what works best for you and what makes you happy, and healthy and DO IT. Don't try anything extreme right off.

Extremes are not healthy and never safe. Be careful and love the one and only body you have.

Until next time.

10 Fitness Instructor Must- Dos

As a fitness instructor of 5 years now, I have a LOT left to learn, but there are some things that I have learned when it comes to taking care of ME that I feel the need to share.

Over the last year, since having baby, I have had the hardest time not only getting back into shape, but keeping up good health. I was having a hard time knowing that I had been such an athlete, to find myself with this jello bowl belly and low self confidence. That led to believe that I not only had to tone up, but that I needed to get back to teaching 22 hours a week, as well as my own personal work outs, and doing my food prep, all while being a mom, wife and house keeper..

What. A. Joke.

Thanks to family and friends, and an amazing husband, I'm over that and being realistic. Over the last nine months though, I've learned the importance of self care.

The reality is, as a Group Fitness instructor, this body? It truly IS a temple, and my tool in daily life AND my job. Without a healthy body, I cannot work. So I've gathered some info from other instructors, and this is for you all, my friends who give their lives and bodies to teaching fitness. This is to remind you that you not only need to TEACH fitness, but BE FIT.

In no particular order...

Top 10 Fitness Instructors 

and 

EVERYONE ELSE

Must-Dos

10. PAMPERING.

I know from friends I've asked that when it comes to self care, pampering is the first thought, and the first thing to be forgotten. I know that when I'm exhausted, I'm all about saying, "wow I'm getting a massage/pedi/mani/facial". Do I ever get that pedi, mani OR facial? No. A lot of us are moms. Some of us, moms with like 12 kids, all living at home. You have kids to cart to soccer, piano, dance and mutual. You have a husband to feed! You have a LOT of responsibility. With that said though, you NEED to take time to pamper. If not to feel cute, do it for your sanity. If money is an issue, tell your oldest kid a golf ball and give you a massage. Ask for a massage chair for Mother's day, and then schedule time at LEAST once a week where you have 15 minutes that you just sit on your massage chair, where everyone knows not to talk to you, because it's "Mom's Time". Sound selfish? NO. It's not. You only have one body. One brain. You need at least 15 minutes a day, or one day a month where you treat yourself. Try it. Set a day on the calendar. get a babysitter and GO. OR get a foam roller and roll out before and after your classes, every day without fail.. It's amazing. (I recommend the "Spri" brand or any BLACK roller.)

9. Non-Physical Hobby

My good friend, Annie is my hero. She is a master crafter, quilter etc. With that said, she is also an amazing mom and groupX instructor. She made me realize that even though I myself am a terrible crafter, I REALLY LOVE CRAFTING. I've learned how to do the most random projects, and they make me so happy. It's so important to have something ELSE that you love. A lot of us only get one "day off" of work, so instead of going to the gym, or subbing a class, find something you love, and do it. The other day, I had a day off and I was about to hit a class, just after I had gotten home from my personal work out. Husband, in all his wisdom said, "Andrea... it's your day off. Go do something you love." 

"buuuut I LOVE exercise.."

"BUUUUT you exercise every day. Do something you love."

I pulled out my sewing stuff and I sewed as Ashton stayed next to me and played. I didn't get to do very much but it was so refreshing to do something ELSE. There's no harm in that! Try a craft, try writing in your journal or writing stories or poems. Go to a museum, go to a park. Do something ELSE that you love. Again- for your sanity.

8. End of the night routine.

Every night after I teach, my goal is to leave work at work. Whether it was amazing class, or a semi off class, I leave it there. How? I'm not a country fan. (This has a point). The way I unwind, is I turn on a country music station, roll down the windows and blast that honky tonk until I get home. I do this odd ritual because I need to get the heavy, booty shaking bass out of my head so I can sleep. I know of friends that will get home, turn on the tunes and soak in the tub, or go on a walk. Find a routine and do the same thing after you work out.

7. SLEEP

You need 6-8 hours of sleep. Don't you dare not sleep. MAKE TIME TO SLEEP. Now, take a nap and then come back and finish reading.

6. Continuing Education -KEEP LEARNING.

A lot of us only have time to hit our classes. Again, this is all about MAKING time. Along with other trainings, Zumba Jam Sessions, Boosts, I recommend going to other classes. TAKE a class. Be a student at least once a week. Try other formats that you don't teach too. Find a packed class, and go. Go not only for a good sweat, but to learn, "Why is this class so packed?" "what is this instructor doing to make this class successful?" Be sure to ask a student why they go to this teacher. What sets them apart? Whatever it is, take that and use it in your class. The day you stop learning is the day that you choose to fail. You can NEVER learn enough. My friend Michelle has EVERY certification under the sun, and she STILL goes to other classes and more certifications. Be a Michelle.Keep learning.

5. Take a Day Off

We touched on this a bit before. Basically, if you have a day off, take it. If you've taught 4 classes a day, Monday through Friday, take Saturday and Sunday off. Don't teach. Stay home. Clean, cuddle your kids, do your non-physical hobby, get pampered. Your body IS a temple, remember? Take a day and give that poor body a rest. You only get one body. Give it a break. Set a day that you will NOT work, unless you're REALLY REALLY needed as a sub. But other than that, give someone else a teaching opportunity and you take a day.

4. Good Nutrition

"You exercise so much! You can probably eat whatever you want RIGHT?". Sound familiar? CAN you really eat whatever you want? No matter how fit you are, the answer is No. Here are my reasons. You are a pillar of a healthy role model. You need to practice what you preach and eat well. Eat to survive. You CAN enjoy and splurge on food, but don't you be eating McNuggets 3 times a week and a Bacconater every other day. Eat your veggies, your lean proteins. If you need ideas on what to eat, find a nutritionist or a personal trainer for suggestions. Try a cookbook out. Pick a recipe and hit the store for those ingredients. You need REAL food. Not necessarily Organic or anything. Just real food. Real ingredients. You can do it. Also, take supplements and vitamins. You need to heal and feed those well used muscles. I personally use Fish Oil, Vitamin D Supplements, B6 and B12. That's just me. Ask a nutritionist or your doctor what to take if you need ideas!

3. Exercise OUT SIDE of teaching

I had a training last week, where the instructor said something powerful. "When you teach, that's not your work out... That's THEIR (the student's) work out". Yeeeeah. Make time. CROSS TRAIN. I also hit on this before. You are a pillar of fitness. You have no idea the impact you have on your students when they see you pumping iron or trying another class along side them. It's so inspiring to see your HERO struggling and trying to work out along side you. It humanizes you as well as keeps you real and healthy. You prevent so many injuries when you work and build surrounding muscles. I used to have knee problems until i kicked up the leg days. Do it. You'll see a greater change in your physique, health and class sizes. ALSO, as superficial as it sounds, you need to model what your students "can one day be". You need to look the part. You're selling your class by the way you look. Have you every walked into a class and see an SUPER fit instructor? what do you think? I'll tell you what I say, "WOAH, you're SO RIPPED! I want your arms and back muscles!". Be that motivation for your class. Let them know what they can be! Continually post on social media your before and after pictures and show your students that you NEED to work hard to look the way you do. INSPIRE THEM.

2. Meditation

I'm by far the worst at this. Taking 5 minutes out of your day to sit or lay still and try and clear the mind? Here's my process.... 

"ooooommmmmm.... ooommmmm... ommmMAN I have so much to get done...Ooo is baby awake? ....OmmmmNomnomnom Steak sounds so good.... Man I'm hungry... is that the time?"

Seriously I'm terrible. I've ended up taking a Stress Management class at UVU to figure out how to deal with all my inability to relax. I also found an app that's all about forcing you to sit still through a guided meditation. Give your brain a break. I use this right when I finish my evening rituals and then I sit alone in my living room and meditate when all is quiet, right before bed. I'll tell you, I'm sleeping better, deeper, and waking up more refreshed and I have a clearer mind that's ready to work. Take that time. Empty your brain. Take care of the laundry later, and forget everything that you have no control over, even if it's for 5 minutes.

1. Learn to say "NO"

This one I did save for last. Have you ever gotten to that point where you're teaching 22 classes like I was, basically 5ish classes PER DAY... (which PS is soooo unhealthy, take my word for it)... and then your phone rings... *beeeeep beeeeep Buzzzz Buzzzz* "Hey I need help tonight. Can you sub for me?"

Again, if in a dire emergency, please help a sister/brother out and take the class... but if someone else can, LET THEM. You do not need to be teaching a million classes to be a good instructor. In fact, I'm pretty sure it ends up wearing you down enough to leave you being a TERRIBLE instructor. You're tired... so everyone else gets tired before they begin, because they're vibing off your lack of energy. They end up finding someone that's well rested and pumped for their one class a week... Who are your student's going to go with? The sleepy, unmotivated instructor? Or the ridiculously energetic instructor? Yeah... The second one. THAT, and you age faster, you get injured easier, etc, etc. You're just a downward spiral of an instructor if you overdo. Say no. Just do it. Your body and brain will thank you, and your students will forgive you.

I know this is by far the longest post I think I have ever written, but I do hope that you took time to read it, and that you'll honestly take time for you. You're human. It's okay to act human. 

You don't want to over do now, and end your career in 2 years because you didn't take care of your one and only body.

If this list is completely overwhelming, I understand. Try one thing at a time for at least a week. Find things you love to do, for YOU.

Love you all.

ME: Weakness and finding strength today.

I'll be honest.
I'm exhausted.
Physically, mentally, emotionally.

I've been sick all week with an illness no one can figure out.. I'm super upset.

The only thing that usually makes me feel better-exercise, isn't physically possible.
I have been trapped in my basement, black hole of an apartment alone with my poor child whom I cannot take care of, because I'm confined to my couch, and the toilet side.

I am sick and tired of being sick and tired.

I'm so over not being able to do simple things like clean my house, and take care of Ashton as well as everything else. I haven't worked in a solid week. 

I need my healthy body back.

I need my motivation back.

I need Andrea back.

Okay. I'm done venting. I'm sorry. 

I'm grateful for things too.

My sister, Ali is in my kitchen washing my dishes as I sit here complaining.

My friends have brought in dinners, flowers and sent me kind notes and messages of encouragement and love.

My God has looked upon me and probably laughed at how dumb I look writhing about on the floor, but he has been with me. He has given me the sweetest little boy that when I'm crying or moping on the floor, will come tackle me and growl and laugh and smile at me until I can muster up the energy to smile and laugh back.

I've had help at work from Shelly, and Michelle and Hettie who have been so supportive, and have made time to help me even though they have lives, families and other responsibilities to attend to.

I've had Dr. John working to help me although he is SOOOOO busy. He's taken out his extra time to try and get me in for all these tests and things to help solve the medical mystery that is Andrea Veenker.

Also so grateful for Al, Lindsey, Tasi and my Scott who have helped me just by letting me cry and vent and talk, and just hugging me and telling me kind words. Thank you Scott for the blessings and the help with Ashton when I can't do anything.

Although I am upset, hurting and in tears 97% of the time, my heart is full at the love and support shown to me as I've been sick.

I'm not a negative person, so I'm probably driving everyone so crazy lately, and they still come back to help time and time again.

Thank you everyone. Thank you family, friends and medical professionals for the work and help.

As for me, I'm going to find a craft I can do to keep my chin up in this hard time.. also a craft that can be done from my living room floor seeing as this is where I've been and will be for a while.

Love,
Me.

Back to Blogging! (pictures at the bottom)

Okay,

Way to go me, for not posting ANYTHING since February? That's pretty terrible.

For those of you who follow me on FB, you know that I've been SUPER busy getting back to life, as well as adding a new job, as a MOM. CRAZY.

It has been a wild ride, but I wouldn't trade any of it for the world!

Husband and I have both been back to work, Scott is now working for Blendtec, ("Can you Blend it?" Check it out on YouTube.), and I have gone back to teaching Group Fitness at 24 Hour Fitness, PG Community Center, and BYU, and I'm adding UVU again in the fall.

I won't lie. Going back to work hasn't been easy. It was super hard physically to get back to teaching. Who would have thought of like 6 weeks of zero physical activity, that jumping right back into teaching as crazy classes as I used to would be hard... oh wait- everyone thought that.. except me.

Nevertheless, it's been so great to be back and be dancing with my sweet students! It's the biggest self esteem booster to walk into my class every week and have huge smiles greeting me and "YAY it's Andrea"'s.

It's absolutely amazing.

Since having a baby, I've gone on and accomplished a TON that I've just never had the guts to do. I competed in my first Ragnar, I completed my Les Mills CX Worx certification and did the training for LM Body Pump, and my Aqua Zumba certification. I've run another 5k (temple to temple 5K) and competed in a singing competition for Pleasant Grove, in which I took first place.

There's something about having a baby that makes you want to better yourself. I always thought I was doing okay, but now, I've had the urge to go do and try everything. I think because when baby Ashton grows up, I want him to look at all I've accomplished, and use that to inspire him and his future siblings to try hard things. To try things they've always wanted to try, and know you're never too old to follow a dream. It's NEVER too late to be who you want to be.

I also have had the drive to do all this, because I want my children to be like "wow, my mom's kind of cool.". Haha! I want my kids to grow up and see me as someone to look up to.

Next step that's in progress is to go back, and FINISH school. I CAN do it. I MUST do it.

My baby boy is the sweetest little guy, and I just hope that I can grow up to be the mom he deserves, and that once again, he can some day look to as a role model. I mean - his dad's already got it in the bag. Scott will be loved no matter what cause he's always doing projects and has the fun toys and stuff to do with Ashton when he grows up. I'm the one that has to work like a crazy guy to get his attention.

Okay so let me tell you about this little boy of mine-

Ashton Scott Veenker.
Born March 27, 2013 11:19A
8lb 11oz


He's 4 months old as of yesterday, and he's brilliant.
He's totally healthy, strong and he's so fun! I love having someone that smiles at me when I sing, or that will laugh at all my jokes. I'm totally going to enjoy that while it lasts!

We're happy he's here and all I do all day is watch him grow, and learn and it's amazing.

Now to tie that into health, bloggish stuff-
I lost about 27 lbs the week he was born, which was GREAT on my self esteem, and since he was born I've lost about 38 lbs. I gained A LOT with him. But I've been working hard and will post pictures for you all to see my progress as I figure out how to get my body back.

I've lost weight before, and I'm excited as I learn for myself how to lose baby weight and figure out life post pregnancy. It's CRAZY - the things that pregnancy does to a body! INCREDIBLE, but crazy. I look back at pictures when I was like "ooh i feel so faaaat" and I think "What was I thinking? I LOOVE GREAT in those photos!"
I guess you never know what you have till it's gone right?

But anyway- I think so far my biggest struggle when it comes to my current weight loss, is finding time to eat. I've been trying on eating every 2-3 hours like I tell my PT clients, but finding time to eat is so hard! You never know if baby is going to cooperate that day or what kind of mood he'll be in, or if he'll even sleep the night before.

When I'm so tired, I of course choose SLEEP over food any day. I'm still working on it though, and have been really good at having healthy snacks stashed everywhere to try to eat while baby eats. So that's been my biggest goal.

That, and I'm planning on going back to lifting this month at LEAST twice a week at 6 AM. Baby wakes up around 5, so I can feed him, hit the gym, and come home to shower and sleep before he wakes up again. I'll keep you posted on my progress.

Thanks for being so patient with me as I've been away from blogging! My goal here is to at least update once a week.

Feel free to follow me on instagram if you're not already- andimaree

I love you all! Here are some pics for you to enjoy of this crazy year.

singing competition

baby astson 12 days old

Aqua Zumba Certification

Temple to Temple 5K with Ali and Ami

Baby Ashton 4 months!

Les Mills Body Pump Training Module

Ragnar - Honey Badgers

This face. Baby Ash.

Make Peace with Yourself.

Hey everyone!

I know it's been like two months since I've had a chance to write. With not being able to teach these last few months, you'd think that'd free up my time for blogging- unfortunately that's not the case!
Today though, it's early in the morning and I'm making time for this post because of how dear to my heart it is.

As you all know, I'm a HUGE fan of the The Biggest Loser, because of how much it helped me on my personal weight loss journey. It's seriously such an inspiring show and as much as being pregnant has made me feel not so successful in "weight loss", per say, I still have been driven to eat healthy and stay as active as I've been allowed by my doctor.

The Biggest Loser's theme this season, as some of you already know, is "Challenge America" where they have sent out a challenge to fight childhood obesity. ABOUT TIME! I'm loving every minute of this season and watching the "kid ambassadors" on their journey to a healthier, healthier and more confident lifestyle. People underestimate the power that comes from being healthy, and for yourself. There's a confidence that comes and with that, success in every aspect of life when you learn to master your personal self.

Today I'm watching this week's episode. (Don't make fun, we're Hulu people so we watch shows a hundred years later..)

They have issued a new challenge after teaming up with Seventeen Magazine. Did you know only 11% of girls feel confident enough to call themselves beautiful? That. Is. Terrible. So what Seventeen Magazine has done is set up a Peace Treaty, with the focus on attacking one's personal health goals rather than attacking themselves. As a personal trainer, I've had the experience of almost having to be half a therapist to my female clients especially. There have been and continue to be obstacles in their path to health that have been put there by THEMSELVES. The most rewarding thing for me personally is when my clients have gotten to a point where they look in the mirror and are proud of what they see instead of finding a new thing to pick at.

That's why today I'm signing this treaty and I ask that you, my sweet readers do the same.
Here's the treaty.

I Vow To:

• NEW! Do the little things that will keep my body healthy, like walking instead of hanging on the couch, or drinking water rather than something sugary.
• NEW! Appreciate what makes my body different from anyone else's. I love that I'm unique on the inside, I will try to feel that way about the outside too!
• NEW! Wear makeup only when I want to and it feels fun. I won't use it to hide the real me!
• NEW! Accept that my body will go through changes, and that's okay.
• NEW! Support my friends, who just like me, have their own body issues. Hey, we're all in this together!
• NEW! Put my energy toward the things in life I care about instead of wasting another ounce of it on my insecurities.
• Remember that the sun will still rise tomorrow even if I had one too many slices of pizza or an extra scoop of ice cream tonight.
• Never blame my body for the bad day I'm having.
• Stop joining in when my friends compare and trash their own bodies.
• Never allow a dirty look from someone else to influence how I feel about my appearance.
• Quit judging a person solely by how his or her body looks — even if it seems harmless — because I'd never want anyone to do that to me.
• Notice all the amazing things my body is doing for me every moment I walk, talk, think, breathe...
• Quiet that negative little voice in my head when it starts to say mean things about my body that I'd never tolerate anyone else saying about me.
• Remind myself that what you see isn't always what you get on TV and in ads — it takes a lot of airbrushing, dieting, money, and work to look like that.
• Remember that even the girl who I'd swap bodies with in a minute has something about her looks that she hates.
• Respect my body by feeding it well, working up a sweat when it needs it, and knowing when to give it a break.
• Realize that the mirror can reflect only what's on the surface of me, not who I am inside.
• Know that I'm already beautiful just the way I am.
• Not let my size define me. It’s far better to focus on how awesome I look in my jeans than the number on the tag.
• Surround myself with positive people. True friends are there to lift me up when I’m feeling low and won't bring me down with criticism, body bashing, or gossip.
• Accept the changes that my body is going through. I will celebrate my new shape and curves. I will rock what I've got!
• Remember that sometimes I will have down moments. And in those times, I will remind myself of how awesome I am by looking in the mirror and saying, "I'm good! I can do this! I'm number one!"
• Accept that beauty isn't just about my looks. It's my awesome personality and my energy that creates a whole, unique package.

If there's anything in this treaty that you fight yourself on every day, today I also issue the challenge. Print this out and post it somewhere you'll read it every day, or even make a copy for every room in the house so you have a constant reminder of it. Highlight the ones that apply to you and say them out loud as you get ready for the day. 

The husband used to tease me because while I was losing weight I'd repeat to myself in the mirror (from What about Bob I think?) "You're good. You're great. You're Wonderful" and then I'd tag on "You can do hard things." 

Saying these things out loud, even if you're completely alone, makes whatever your goal is a true commitment. 

Pick one of these goals from the treaty and make it part of your day. Also be sure to sign on to thebiggestloser.com and sign the treaty. If you have an account already, here's the link that will take you directly to the treaty.

http://www.seventeen.com/health/tips/body-peace-pledge

I love you all. There's more to you than things to work on. Take the challenge today, and commit to a happier, healthier lifestyle by loving yourself first. 

I have to take a moment...

I've been ridiculously busy these last few weeks with finding out that we're having a baby and everything! That and work have just drained me of time! Today is just as busy as it's the final week of this Fall 2012 semester- so with both Universities (UVU and BYU) ending this week, I've got to gather all attendance and such to enter in final grades!

With that said though- as busy as today is I NEED to take a moment and share how special I feel today.

This semester has been so rough on me personally, trying to teach all my classes and battling the middle to the end of morning sickness, then after that getting strep throat and a crazy cold, learning to deal with myself not fitting in any ZumbaWear specifically etc. All that, while also trying to figure out my class schedule and going through and dropping classes everywhere I teach because I physically cannot teach the 22 classes a week I was burning through before.

But yesterday and today, the last two days of seeing my University classes, has made all these hard things so worth every minute.

I've been blessed with a job that people look forward to seeing me every time I walk in the door! I love the feeling I get when I just walk in wherever location and people greet me with hugs and smiles and "I'm so glad you're here-s!". Who doesn't like feeling love at work?  I'm blessed enough to feel that EVERY DAY.

Yesterday, we had the last day of Aerobics at UVU as well as BYU Zumba.  Both these classes were so amazing all semester long! My Zumba class, BYU is such an amazing place to teach! I have amazing students and this semester in particular, I got so bored of my music so often, but had ZERO energy or motivation to make up new dances. So I'd throw way WAY old stuff at them and they followed like they've known my choreography forever! New stuff never phased them! Even if they didn't know the steps, I could count on them to "WOOP" and cheer through every song! I loved seeing 55 smiling faces every Monday and Wednesday! If you ever want to feel like a celebrity, teach at BYU. I'm proud to see a lot of my students graduate this semester, as well as go on missions as well as getting married! I'm so happy to have grown with all of you and seen you progress throughout the semester!

UVU Aerobics:
I was TERRIFIED to start teaching aerobics. Ask anyone! I went to all my fitness friends asking for ideas and asking how on earth to use a step or create step routines, and boot camps and all sorts of things just trying to get ideas for this class for MONTHS before we even started! The second we started though, it all came so easy. We had INSANITY week, as well as Step weeks and a million boot camps! This class took aerobics to the next level! Everything I threw at them they took with such ease! It almost made me feel my workouts were TOO easy! Then I started receiving emails from students telling me about weight loss they've experienced just from taking this class and how much stronger they feel. Getting to see this particular student as well as the rest of the class get stronger and work so hard, even so early in the morning was simply amazing! We had a graduation and everyone received a diploma and chocolate coins as "Medallions of Honor" for graduating- and we even had awards for best attendance! (0-1 absences). It was so great! The second they left class, I sat in my office and cried at the thought of never seeing them again!

Haha THE PREGNANCY HORMONES!!

Last of all, My UVU Zumba class:
This class has been so amazing and so incredibly patient with me this semester! My prime morning sickness time was right in the middle of this class for the first half of the semester, then all the sickness came blah blah blah. These poor gals had to deal with me being so sick and awful all semester and they still were so amazing and kind and happy to see me! I don't even deserve the love I felt from these amazing girls! I think I've cried the hardest missing this class ESPECIALLY after graduation today. I did the same for this class as UVU Aerobics, in having a diploma, metals and chocolate coins- THEN This amazing class of mine turns around and surprises ME!

They all went in on a photo album for baby, and all signed a card and poster for me! THEN One of my amazing and talented students made DELICIOUS cupcakes for everyone that included Zumba cupcakes and Justin Bieber cup cakes because they all totally know about my crush on J. Biebs.

Other students brought me individual gifts and I stole hugs from a bunch of these sweet girls.

This was an amazing semester. I've met the sweetest people everywhere I've taught and I'm heartbroken it's already over! I was talking to Scott yesterday saying "WHY DO I GET SO ATTACHED TO MY CLASSES!?"

I know for a fact though, I've been so blessed and lucky to have met everyone I have along this journey and career. I'm glad I get attached to my students! I'm crying like a child thinking about how amazing you all are.

Thank you all my sweet classes, all my sweet friends out side of these classes that I've met through teaching! You make my life worthwhile. YOU are the ones that make my life/job so amazing! YOU are the ones who inspire me to be better and work harder to improve myself to be a better teacher/instructor every day.

Thank you, thank you, THANK YOU for being my friends! And university people-- You'd BETTER come see me out side of school!! 

I love you all.

"The Worlds Healthiest Diets"

Okay everyone!

As you may know I'm huge into reading cool nutririon articles and get daily emails and updates on new articles and such!

This one I recieved last week was so good, not only did I try it, but I'm sharing it now!
If you're anything like me, you've wondered "how do Brazilians always have such amazing bodies when a lot of them really don't work out besides dancing?" or "How do Germans drink beer every day and still keep thin?" "How is rice and noodles an every day thing in Asian countries as well as South American countries, and they ALSO maintain so thin?"

[If you're like "Andrea you''re such a creep why would you even think about that?"... I just do okay?... haha]

Here's an article that give you all the answers!

I personally experimented in the last week with trying a different tip every day, and I feel amazing. Even though my crazy pregnancy cravings/appetite are always pretty out of control, this last week, I felt so satisfied and nourished each day, I really had no reason to crave anything fattening or unhealthy.

These tips, if followed, I promise you will make you not only feel better/happier/healthier, but you WILL see results once you train your body to eat in a good way. Even those of you with the NEED for a sweet treat every day-

This article will teach you to eat whatever you love eating, the right way. :)

Brought to you by fitnessmagazine.com

Sign up for their daily emails, which always have diet helps, and suggestions as well as great, easy and fast workouts you can do anywhere, at any time! (yes, even at your desk job!) Enjoy!


The World's Healthiest Diets

Croissants. Cheese. Cabernet. The easiest -- and yummiest -- way to drop pounds is to steal secrets from the most slimming diets across the globe.

By Ayren Jackson-Cannady

 

 

 

Week One: France

As a college student living in the international dorm, I should have been studying my Parisian roomie's eating habits instead of just coveting her style. In nations with low obesity rates, women know how to eat right and enjoy every bite. "The diets they follow often place an emphasis on whole grains and legumes and use meat sparingly," says Daphne Miller, MD, the author of The Jungle Effect: The Healthiest Diets from Around the World. They're a far cry from the typical U.S. diet, a processed, produce-deficient carb-fest. Although I can no longer use the excuse that I'm a broke college student, I still live on lattes, burgers, and apple cobbler. So I embarked on a 30-day culinary experiment, borrowing secrets from some of the world's healthiest places to slim my 170-pound frame.
Week One: FranceDespite baguettes and Brie, French women have the lowest average body mass index in Europe. "It's true that the French eat for pleasure, but they enjoy cream, cheese, and wine in moderation," says Mary Brighton, RD, a health and food blogger who lives in Pau, France.
Slimming Secrets
Eat slowly. The length of the average French meal has decreased in recent years, but it still clocks in at a leisurely 42 minutes. Brighton has a suggestion to help me slow down the pace at which I stuff my face: "Adopt the French habit of eating a three-course meal to savor food and to recognize satiety cues." When I started with salad, I began to feel full a few bites into my second course, pasta, and I left a bit of it on the plate, rounding out my meal with an apple. Something else that worked: listening to music and making meals last for five or six songs. That's about 20 minutes, or the amount of time it takes your brain to register that your stomach is full.
Make lunch the main event. French breakfasts are small, but lunch is a big deal and might include soup, salad, a chicken entrée with at least one vegetable, and a light dessert, like sorbet, says Steven Jonas, MD, a coauthor of 30 Secrets of the World's Healthiest Cuisines. Supper is lighter and later, usually eaten around 8 or 9. "Because the body uses lunchtime calories for the rest of the day, fewer go into storage and turn into body fat," he explains. My midday meal is often coffee and crackers, so I had to take extreme measures to bulk it up. Each night I cooked twice as much as I normally would for dinner and packed about two-thirds of it for lunch the next day. The new portions were perfect; I wasn't starving by supper.
Treat yourself. This I can do: I never met a pint of Ben & Jerry's I didn't like. But that's not the French way. Instead, they enjoy a petite treat at the end of each meal -- a piece of dark chocolate, an espresso, or an after-dinner drink. "It signals your brain that it's time to stop eating," Brighton explains. "Having occasional small treats throughout the day also makes you less likely to binge later." I bought a bar of dark chocolate and ate a square after each meal. At first it wasn't easy to stop at one, but I let it melt in my mouth and reminded myself that I had another to look forward to in a few hours. So long, snack attacks!

Week One: France

As a college student living in the international dorm, I should have been studying my Parisian roomie's eating habits instead of just coveting her style. In nations with low obesity rates, women know how to eat right and enjoy every bite. "The diets they follow often place an emphasis on whole grains and legumes and use meat sparingly," says Daphne Miller, MD, the author of The Jungle Effect: The Healthiest Diets from Around the World. They're a far cry from the typical U.S. diet, a processed, produce-deficient carb-fest. Although I can no longer use the excuse that I'm a broke college student, I still live on lattes, burgers, and apple cobbler. So I embarked on a 30-day culinary experiment, borrowing secrets from some of the world's healthiest places to slim my 170-pound frame.
Week One: FranceDespite baguettes and Brie, French women have the lowest average body mass index in Europe. "It's true that the French eat for pleasure, but they enjoy cream, cheese, and wine in moderation," says Mary Brighton, RD, a health and food blogger who lives in Pau, France.
Slimming Secrets
Eat slowly. The length of the average French meal has decreased in recent years, but it still clocks in at a leisurely 42 minutes. Brighton has a suggestion to help me slow down the pace at which I stuff my face: "Adopt the French habit of eating a three-course meal to savor food and to recognize satiety cues." When I started with salad, I began to feel full a few bites into my second course, pasta, and I left a bit of it on the plate, rounding out my meal with an apple. Something else that worked: listening to music and making meals last for five or six songs. That's about 20 minutes, or the amount of time it takes your brain to register that your stomach is full.
Make lunch the main event. French breakfasts are small, but lunch is a big deal and might include soup, salad, a chicken entrée with at least one vegetable, and a light dessert, like sorbet, says Steven Jonas, MD, a coauthor of 30 Secrets of the World's Healthiest Cuisines. Supper is lighter and later, usually eaten around 8 or 9. "Because the body uses lunchtime calories for the rest of the day, fewer go into storage and turn into body fat," he explains. My midday meal is often coffee and crackers, so I had to take extreme measures to bulk it up. Each night I cooked twice as much as I normally would for dinner and packed about two-thirds of it for lunch the next day. The new portions were perfect; I wasn't starving by supper.
Treat yourself. This I can do: I never met a pint of Ben & Jerry's I didn't like. But that's not the French way. Instead, they enjoy a petite treat at the end of each meal -- a piece of dark chocolate, an espresso, or an after-dinner drink. "It signals your brain that it's time to stop eating," Brighton explains. "Having occasional small treats throughout the day also makes you less likely to binge later." I bought a bar of dark chocolate and ate a square after each meal. At first it wasn't easy to stop at one, but I let it melt in my mouth and reminded myself that I had another to look forward to in a few hours. So long, snack attacks!

Week Two: Japan

It's no surprise that the obesity rate in Japan is less than 4 percent: The country's traditional diet has long been touted as one of the healthiest in the world. "People who live in the Okinawa region of Japan, specifically, are four to five times more likely than Americans to live to 100," Dr. Miller says.
Slimming Secrets
Start with soup. Miso soup is part of most meals, including breakfast. "Broth-based soup can help you feel full longer and regulate your calorie intake for the day," says Rebecca Scritchfield, RD, a nutrition counselor in Washington, D.C. A study of more than 5,000 people found that women who ate soup five to six times a week were more likely to have healthy BMIs than those who sipped it less frequently. Sure enough, I was less hungry during the day when I started every meal -- even breakfast -- with a bowl of miso. Can't get down with soup in the morning? Start lunch or dinner with a bowl (just steer clear of creamy kinds, which can be high in fat and calories).
Brighten up your plate. There's a proverb in Japan that says, "Not dressing up the meal with color is like sending someone out of the house without clothes." The Japanese try to incorporate five hues -- red, blue-green, yellow, white, and black -- into every meal, says Lalita Kaul, PhD, RD, the author of Healthy Heart South Asian Diet. Adding different shades to your plate (Skittles don't count!) means you'll take in more low-cal, high-fiber fruits and veggies. When I incorporated a rainbow of produce into my diet -- plums and peaches for a snack, tomatoes and lettuce on turkey sandwiches, berries atop low-fat pudding -- I found that all the fiber kept me full longer.
Stop while you're ahead. Unlike me (I can still hear my mom saying, "We don't waste food!"), Japanese people don't belong to the clean-plate club. In Okinawa, there's a popular saying, "Hara hachi bu," which means "Eat until you're 80 percent full."
"This helps explain why most Okinawans maintain a stable weight between ages 20 and 100, while the average American gains a pound a year after 30," Dr. Miller says. Putting this approach into practice is easier said than done. But this advice from Scritchfield helped: "Serve yourself only half as much as you normally would. Then wait five minutes once you've finished to determine if you still need more food."

Week Three: The Nordic Region

People in Sweden, Norway, and Denmark have long had one of the lowest obesity rates in Europe. Only 13.4 percent of the Danish population and 10 percent of Norwegians are obese, and Icelanders have a 50 percent lower death rate from heart disease and diabetes than North Americans, Dr. Miller says.
Slimming Secrets
Better your bread. In Scandinavia the most beloved loaf is rye. "There are two types of fiber: soluble, found in rye, and insoluble, found in wheat," explains Katherine Tallmadge, RD, the author of Diet Simple. "Both make you feel full, but the soluble kind also lowers cholesterol and glycemic response, causing less glucose in the bloodstream, which means fewer blood sugar spikes and cravings." When I ate my turkey sandwich on a single slice of rye (a typical Scandinavian sammie is open-faced), the bread was so substantial that I didn't miss the second slice.
Go fish. Danish people consume more than twice as much fish as Americans, says Arne Astrup, MD, PhD, the nutrition department head at the University of Copenhagen. "Seafood is lower in calories and fat than other protein sources," Scritchfield says. And much of the fat in the fish that's popular in Scandinavia -- herring, tuna, salmon, mackerel, and cod -- is heart-healthy omega-3s. In an eight-week study, researchers from the University of Iceland found that overweight people who ate three to five servings of cod a week lost more weight than those who scorned seafood. So I ate tuna salad (made with salsa instead of mayo) for lunch a couple of times a week, and I grilled salmon frequently.
Hit the farmers' market. But not just in the summer. The Nordic diet is full of cold-climate vegetables -- cabbage, cauliflower, kale, and brussels sprouts -- and mushrooms, the kind of produce that is loaded with flavor and makes a lean meal feel heftier, Dr. Astrup says. I've typically drenched them in salt and creamy dressing, but I loved Scritchfield's suggestions: roasted beets with grapefruit and basil, and stir-fried brussels sprouts with low-sodium soy sauce and honey.

Week Four: The Mediterranean

 

In one study, people who consumed the traditional diet of the Mediterranean (key elements include produce, healthy fats, whole grains, lean protein, and red wine) for 25 weeks lost an average of 8 percent of their body weight.
Slimming Secrets
Get an oil change. Extra virgin olive oil, a cornerstone of the Mediterranean diet, may help control your appetite. A study from the University of California, Irvine, found that the oleic acid it contains triggers the production of a hunger-curbing compound in the small intestine. I've always used the golden oil in dressing, but I also marinated meat in it with salt and pepper. And because I learned from Mary Flynn, PhD, RD, a coauthor of Low-Fat Lies: High-Fat Frauds and the Healthiest Diet in the World, that the body needs fat to absorb the beneficial compounds in produce, veggies roasted in olive oil became my go-to side dish.
Spice things up. Mediterranean cooks are all about fresh herbs -- basil, dill, bay leaf, fennel, and mint -- and spices. These weight-loss secret weapons pack serious flavor, allowing you to cut back on high-cal ingredients. Alas, in the kitchen I'm more Paula Deen than Giada De Laurentiis: I use a lot of salt, sugar, and butter. "Buy at least one fresh herb a week and add it to your meals," Scritchfield suggests. I learned to love cilantro in chili, where it made my usual dollop of sour cream unnecessary.
Use meat sparingly. Supersized steak dinners are uncommon in the traditional Mediterranean diet; meat plays a supporting role and is used to add flavor. "The amount of meat consumed by Americans is a large contributor to excess weight," says Flynn, who notes that it's also linked to heart disease and cancer. I found some new vegetarian faves: portobello burgers and baked spaghetti squash. I never felt weighed down after dinner, and -- bonus! -- I saved cash. "Meat is probably the most expensive part of the grocery bill," Flynn says.
The Wrap-Up
This four-week staycation has been better for my waistline than any vacay I've taken. I dropped five pounds! And some of the healthy changes have stuck: I planted an herb garden on my balcony; meatless Mondays (Thursdays, too) are a staple in my household; and my pantry is stocked with dark chocolate so rich that I don't want to stuff the whole bar in my mouth. Turns out, a bit of global inspiration was just what I needed to shake up my all-too-American eating habits.
Originally published in FITNESS magazine, October 2012.