Meet Kevin Riley! :)

Hi everyone!! Another new week which means yet another amazing weight loss journey to share with you! Please meet my new friend Kevin!!! Kevin has SO many wonderful and insightful things to say and I am blessed to have had the opportunity to get to interview him! Thank you Grimmway Farms for introducing us!
KEVIN RILEY
1)  When did you start your weight loss journey?  
I started my weight loss journey in April of 2011.
2) What was the first step you took to begin? Do you remember the specific moment that it clicked for you, or was it more of a gradual process?
Let me paint a picture.   I was unemployed.  Around 560 pounds.   Depressed.   My life was going nowhere.   What was worse is that I was so big I could actually feel myself dying.   Everything hurt.   I was always out of breath.   If I stood up and/or walked for more than 10-12 feet, my back would be in excruciating pain.  Simple tasks were beyond me.   I had to take time out to catch my breath when taking a shower for crying out loud. Most concerning for me was my mental state.  I’ve always loved taking care of my niece and nephews.   Babysitting was one of the few joys in my life.  However, now my depression and poor health were making it so I could no longer care for them.  If anything went wrong, I would have a crazy anxiety attack.   As horrible as this was, it was the thing that saved my life.
My family was concerned for me and had planned an intervention.   Now I can be a stubborn fellow so this may not have gone over well.  I would have been defensive and probably would have fallen into a deeper depression.   My sister, Erin, was smart enough to realize this and went with Plan B.  She invited me out to dinner (let’s be honest, I was always down for a good meal).   At this meal, she told me how worried the family was and offered a suggestion.   She wanted me to meet Marty Wolff from Biggest Loser Season 3.   She had attended some bootcamps with him and thought he could help me.   That is what started me on the journey.   My dear sister gave me that little push to get started.
3) Did/do you have a personal trainer or did you do it on your own?
As mentioned above, I met Marty Wolff.  He is my trainer.  I have met trainers in the past and I have always hated that first meeting.  Because every trainer I met would look at me with either an expression of “oh lord, look how much work I have to do” or an expression of outright disgust.  So, I was not particularly looking forward to my meeting with Marty but I knew I needed help.  I was pleased to find out that Marty looked at my like a friend from the get-go.  He greeted me warmly and said that he saw strength in me.   He promised me that we could make this work if we met halfway.   We tried to walk as we talked, but I only made it half a block and then we sat on the curb and talked there.  He never made me feel bad for not being able to move.
Marty went above and beyond for me.  He was describing the nutrition plan and that a group of people were meeting to walk through a grocery store together and learn what was good to buy and what was bad.   He wanted me to attend but could see that I was upset and asked me why.  I told him that I couldn’t walk a grocery store.   My back would hurt too much.  His solution?   We drove to the grocery store where the event was planned to take place.  While I waited in the car, Marty went inside and a) found out that they had a motorized cart I could use to attend the walk-through and b) bought me some groceries to last me the three days until the walk though.  He wanted me to start right away.  That level of commitment was amazing to me.  And I can never repay that faith in me.
4) How often did you workout when you were losing weight? How often do you workout now?
When I started, I worked out for 60 minutes twice a week.   My initial workouts wore severely limited.  I would walk across the gym and sit down.  We would talk.  I would walk back and sit down again.   That was all I could do.   However, things improved fairly quickly.  For most of my journey, I would work out 4-5 times a week and sometimes more if I snuck in a hike or swim on the weekends.   I am still on my journey so the workout regimen is the same.   At times, I have fallen off the wagon and done less.  At times, I have done more where I work out twice a day multiple days of the week.   The goal is to try and keep moving forward.
5) Can you lay out what a day of workouts/activities might look for you? Is what you do now to maintain similar to what you did to lose weight?
At Square One Health Club (Marty’s new club exclusively for People of Size), most of our workouts are 45 minutes long and they take the form of games or bootcamps.   We do circuits and timed challenges.   Much of what we do is to build strength while still keeping ourselves moving for the cardio benefits.   Mini-competitions tend to push us to work harder as well.  Even though there is never a prize on the line, we push ourselves so our team can do the very best it can.   Surprisingly, no one is ever belittled, demeaned or saddened for poor performance.   We just chip in to make the difference.  It is a lot of fun.
6) What types of foods did you eat while losing weight? Are there one or two foods that are “staples” in your refrigerator?
The core of the nutrition plan is simply to fill yourself with nutrient dense foods.   We get a calorie level that is based off the amount of lean muscle mass we have.   After that, we try to use those calories to eat natural, non-processed foods.   As we go, we tweak the amount of protein we take in because that is what keeps us full for longer periods of time.  I was encouraged to drink lots of water and decrease (if not eliminate) the consumption of diet soda.
I don’t know if I have “staples” in the refrigerator.  However, greek yogurt, spaghetti squash, Kashi cereal and lots of berries and vegetables tend to be on hand most of the time.  Egg white quiche is a key for me.  It fills me up for most of the day.  So I will often have turkey sausage, egg whites, low-fat cheese, and a variety of vegetables (peppers, mushrooms, onion, etc) on hand to make quiche regularly.
7) What keeps you motivated and accountable?
Well, to be honest, I am having a low motivation period right now so this is hard to answer.  It happens from time to time.   This is a long journey.  Every time some skinny person tells me that I should just “eat less and exercise”, I want to point out that those are only tools.   Telling someone who is morbidly obese to just “eat less and exercise” is like telling someone to just “go run a marathon or two”.   Most people can eat less and exercise for a few weeks and drop the weight they want to lose.   Someone like me has to do it for YEARS.   Sorry, off my soapbox.
The community of people at Square One tend to keep me motivated and accountable.   We all look out for each other.  We rejoice in our victories, commiserate defeats, and can sympathize with each other’s difficulties.   This is 100% of what makes this place more successful than other programs.  We know that the weight loss journey is primarily a mental journey.  Support groups, friends, and trainers help us to stay on track and work the mental side of what we do.  I also keep a blog.  This helps me to stay motivated because it reminds me of where I came from and where I don’t want to return.   So, despite my low motivation period right now, I know that I will get it together because I want it, my friends and workout partners are looking out for me, and my trainers are there to help push me to greater success.
8) What is your number 1 piece of advice for people out there who are just starting on their weight loss journeys? 
Look.  It isn’t easy.  It is a long journey.  But here’s what I can promise you.   It will be easier than you think and the benefits are well worth the effort.   I used to look at the fact that it would take me years to lose the weight and that was my reason not to start.  It was too hard.   However, you don’t have to hit your goal weight to be successful.  You don’t have to wait until you are there to feel better.   That happens right away.  In my case, it took a very short time (just a few weeks) before I was reaping the rewards.   I felt better.  I could breathe better.   My depression was going away because I was doing something to change my circumstances.  In 4 months, I went from a guy who couldn’t walk a half a block to a guy who walked a 5k!  I couldn’t believe it.   And like rolling a snowball down a mountain, the benefits just kept getting bigger and better the longer I stayed on the journey.
You all are worth it!   Change your life.  Change your circumstances!   And most importantly, try to find some friends to do it with you.   Not that skinny friend who will order nachos while you are having a salad.   They are fine, but the ones you need for your journey are the people who will enjoy that salad with you, work out with you, and walk the path with you.   My Square One friends are a dear part of my life and a HUGE reason for my success.
 
If you have ANYTHING else that you’d like to add, PLEASE feel free! I don’t want to leave anything out! :)
I would like to invite anyone who is interested to check out my blog.   It is long and I primarily do it for me.  However, I have shared it with others and some have found it helpful to them on their journeys.   I believe that if it helps or inspires one other person, then it is worth the effort of writing it down.   It begins in October of 2011 and starts by recounting the beginning of my journey and how bad I let it get before starting.
^You should DEFINITELY check out Kevin’s blog. He has so much great info on there and I know you will love it just as I did!
Also, don’t forget to sign up to potentially be chosen to win a trip to the Biggest Loser Resort for 2 on behalf of Grimmway Farms!!!! Check out all of the details here…. www.justcrunchem.com
GRIMMWAY BL RESORT

Meet Allison Jones! :)

Helloooooo again, everyone! It’s that time of week again! We have our fourth success story to feature…and let me tell you, this girl is BEAUTIFUL inside & out! She took the plunge into a healthy lifestyle fairly recently and she is looking FABULOUS! I love that she has taken this one choice at a time so far…and is well on her way to all of her health goals! It’s my honor to introduce you to the gorgeous Allison Jones!!
ALLISON WEIGHT LOSS
1) When did you start your weight loss journey? 
I began my journey, two months ago, on January 7th 2013. I have lost 32 pounds since that day.

2) What was the first step you took to begin? Do you remember the specific moment that it clicked for you, or was it more of a gradual process?
After two months of marriage, my husband was diagnosed with Lymphoma. I spent up to 10 hours in the hospital, by his side, while he received his chemotherapy. On January 7th, in the middle of the hospital, I decided it was time to change my life. My husband did not choose cancer,yet here I am committing slow suicide. I felt so selfish. That was my moment. I watched him fight for his life and it was time for him to watch me fight for me. From that point on I dove head first into my weight loss. I came home that day, emptied my cabinets, weighed myself, activated an online food journal and I haven’t looked back.

3) Did/do you have a personal trainer or did you do it on your own?
No trainer. I have done everything so far on my own.
4) How often did you workout when you were losing weight? How often do you workout now?
When I first began losing weight, I worked out 3-4 days a week for about an hour each day. Now, I workout 5-6 days a week for close to two hours each day. I still have about 100 pounds to lose so I know that I will have to keep up with this routine for some time to come. I am totally okay with that. Working out has actually become enjoyable for me! I am in LOVE!
 
5) Can you lay out what a day of workouts/activities might look for you? Is what you do now to maintain similar to what you did to lose weight?
My typical workout activities are the elliptical, jogging (never thought I would say that), and a class at my gym called body combat! To be honest I am a little obsessed with that class. I sometimes do that 3 or 4 times a week. I also do strength training 4 times a week. The type of exercises I do now are very similar to the type I did when I first began. I have,however, increased my length of time spent training and my intensity.

 

 
6) What types of foods did you eat while losing weight? Are there one or two foods that are “staples” in your refrigerator?
When I first began losing weight, I was completely clueless. I read into a few of Jillian Michaels’ books and I began to grasp the concept of clean eating. I limited my foods based off of the rule, ” If it has a mom or came from the ground it is okay to eat.”. Another rule I used was, “If it has a commercial on T.V., it doesn’t go near my mouth.” That seemed to give me a pretty good guide of what and what not to eat. I also began counting calories like it was my job. I had no idea how many calories I was consuming until I put it all in front of me. When that was made a reality, I was able to see how much I needed to cut back! Right now, the food that ALWAYS makes an appearance in my refrigerator are eggs! They are my go to for breakfast, lunch, or dinner! I have found so many new healthy recipes to use them in! Absolutely my favorite right now.

7) What keeps you motivated and accountable?
My husband and my little boy, of course. Also, since starting my journey I have been very public about it. I posted it on my facebook and my instagram. I have so many supportive people that make it a point to check in on my progress.A few people have messaged me saying that I have inspired them to make changes themselves.I would hate to let them down. They help me stay on track and focused on days I feel like quitting. I think being very open about my journey was one of the best decisions I have made.
 
8) What is your number 1 piece of advice for people out there who are just starting on their weight loss journeys?Oh goodness. Just one? Haha. There is so much I would love to say. However, the most important would be to not give up. EVER. The best part about losing weight is that there is no such thing as an ultimate failure. You have the choice, with every breath you take to say “This is NOT how I am going to live.” If you mess up, which you will, you will have another opportunity around the corner to be successful. It is a beautiful thing to finally realize that you can not fail until you stop trying. Ask the people who love you most to support you, encourage you, and be honest with you when you need it. Crawl,walk, run, fly…whatever you need to do. Just do NOT give up!
I LOVE everything Alison has said here!! She is so right…NEVER, EVER, EVER GIVE UP!!! That can’t be in your vocabulary when you decide to take the plunge into a healthy lifestyle! It’s for LIFE, even with the ups and downs! Also, Allison…please know that we are ALL praying for you, your husband, and your families in all of the ups and downs that life brings. We are proud of you for being a fighter! Just know you are always in my thoughts and prayers!
allison weight loss 2
Remember, if YOU want to be featured as one of our weight loss success stories, please check out Grimmway Farms website and submit your application! It can be any type of loss…5 to 500 pounds! We are all in this together! :)
Until next time…
xoxoxo
Courtney

Meet Michelle Jud! :)

I’ve been so blessed with the opportunity to interview some wonderful people who have been on the same journey as I have for a while now! Our next story is an AMAZING woman who lives and breathes a healthy lifestyle! Please take a look at the question she’s kindly answered and maybe you, too, can be inspired by her! Please meet my new friend, Michelle Jud, everyone! :)
MICHELLEJUD
1) When did you start your weight loss journey?
I started my journey in the summer of 2010.

2) What was the first step you took to begin? Do you remember the specific moment that it clicked for you, or was it more of a gradual process?
Looking back now, I think it was a little bit of both.  I remember being sick of myself and finally fed up with not being able to do anything.  My twins were 5 at the time, and I remember being sad at the kind of mother I had been up to that point.  I was a horrible example, completely inactive, and I could barely get up and down off the floor to play with them. 
When I found out that The Biggest Loser was holding auditions here in Omaha, something inside me said “This is your chance!”.  I felt that my life was about to change, although I had no idea what that really meant yet at that time.
3) Did/do you have a personal trainer or did you do it on your own?
I did it with the help of an amazing trainer and an awesome, supportive community of people just like me! 
In line at the audition, I met former Biggest Loser contestant, Marty Wolff.  He was offering a “beginner bootcamp” for people with 100 pounds or more to lose.  Since I didn’t get a call back from the show, I remember thinking that I was still going to do something about my weight.  I made my cousin come with me to the info session for the bootcamp. After hearing Marty’s story, I thought that if he could do it, I could do it too!  I joined the beginner bootcamp and became good friends with many of the others there who were also bigger like me.  After the beginner bootcamp was done, I joined up with Marty’s regular ongoing bootcamp and I have been doing the same thing ever since!
4) How often did you workout when you were losing weight? How often do you workout now?
When I first started, I usually worked out 3 times a week.  I also spent the first year of my journey doing races just to prove that I could.  Now that Marty has opened Square One  (a health club specifically for people of size), I have more opportunities to work out and usually try to hit 5 or more workouts per week.  I still enjoy doing races.  Just 2 weeks ago I did Trek Up The Tower (a race up 40 flights of stairs) for the 3rd year in a row and managed to beat my best time by almost 3 minutes!
5) Can you lay out what a day of workouts/activities might look for you? Is what you do now to maintain similar to what you did to lose weight?
I just try to stay really busy which helps me control my eating.  In the morning I go to one of my jobs, and in the afternoon I go to work at Square One.  I usually work out in the evenings, either doing a single class or back to back classes. 
Even though I am not yet in the maintainence phase, what I do now is nearly the same thing as I did in the beginning, bootcamp style classes and trying to get in lots of cardio.
6) What types of foods did you eat while losing weight? Are there one or two foods that are “staples” in your refrigerator?
I really just focused on keeping in my calorie range with as many nutrient-dense, real foods as possible.  In the beginning it was a lot of “eat this, not that”, just making small changes and substitutions so as not to be overwhelmed. Instead of pasta, I would have spaghetti squash.  Instead of using regular milk, I would use almond milk. 
Most recently, we have made a huge change in the way we eat in my family.  We are converting over to a clean eating lifestyle, and so far it has made a huge difference!  It is definitely not an easy process, but I have started a blog and a Facebook page so that I can continue to learn, and hopefully help others as well.  If you are interested in checking it out, it is called Grownup Spinach.
7) What keeps you motivated and accountable?
These days, it is helping others on their journey. 
I still weigh in weekly, and I am actually not done losing weight just yet, but what really keeps me going is encouraging people and helping them see that they are stronger than they think they are!
8) What is your number 1 piece of advice for people out there who are just starting on their weight loss journeys?
It is not a diet but a lifestyle change.  However thinking of it that way can be overwhelming.  If you start out with small changes it is easily sustainable and will eventually snowball into bigger changes. 
The other thing is that you just really have to believe you can do it.  I know it sounds cheesy to say “If I did it, anyone can do it”, but I truly believe that. 
Finally, I would say, find a source of inspiration and don’t forget to celebrate the small victories.  Winning the small battles makes it easier to see that you can win the war.
If you have ANYTHING else that you’d like to add, PLEASE feel free! I don’t want to leave anything out! :)
I just want to thank Grimmway Farms & Cal-Organic Farms and also you, Courtney, for giving me the chance to tell my story. If anyone is interested in any of my other ramblings, my facebook page is
and my blog is
^Check out her blog!!! You guys will LOVE it!! :) Doesn’t this lady, ROCK?! I love what Michelle said about this being a lifestyle change & NOT a diet. I think almost anyone who has had success with weight loss preaches the same thing. I’m glad we’re on the same page, girl!
Also…another huge thanks to Grimmway Farms for introducing Michelle and myself. The things this company are AMAZING and they make a difference!!! If you haven’t signed up for a chance to win a trip to the Biggest Loser Resort thanks to Grimmway, click HERE now! :)
GRIMMWAY BL RESORT

13 Goals in ’13! :)

13 IN 13

 

Happy 2013!!! :) I know bringing in the new year always comes with a new found drive, motivation, and want for yourself or your loved ones to be better in some way, shape, or form. That is GREAT!!!! But what is even better is when you set those goals and stick to them! Having a support group/community is such a big help when it comes to things like this! I know I wouldn’t be where I am without the love and support surrounding me daily. I want THIS page to be just that. Love, support, motivation, inspiration, etc, to be the BEST you possible and to have other like-minded people near you as well! Or at least a click away when you need it most! :)

I want to start off this year by setting goals & being accountable to them through all of you & my close family & friends who always have my back! My boyfriend came up with the great idea to set 13 goals in 2013 and I LOOOOOVE it!!! And we wanted to challenged all of YOU to write out YOUR goals, hopes, dreams, and wishes for this year along with us! Choose things that will challenge you, but with enough hard work, dedication, and discipline, you will be able to achieve! After all, if you believe you can, YOU CAN!!!

Put these 13 goals somewhere that you can see them daily!!! Alex has a cork board in his room and he wrote all of his on a note card and pinned it on the board. Put it somewhere that you spend a lot of time so you can have a daily reminder of what you need to do this year! It can be ANYTHING! It can be related to fitness, nutrition, academics, family, friends, volunteering, careers….whatever you choose! The possibilities are ENDLESS!!! You can choose to share them with all of us or keep them to yourself! YOUR choice!!! At the end of this week, I will be posting my goals for 2013 so everyone can see! I would LOVE if you posted yours here to share with others and to keep each other motivated!

Let’s start this New Year off right…empower yourself to do ANYTHING you set your mind to! We are ALL in this together!!!

Are you accepting the challenge!?! Can’t wait to hear your goals SOON! :) Stay tuned for mine!!!

xoxoxoxo
Court :)

No Sugar Added Fruit Pizza! YUM!

Hi everyone! I posted a picture of this amazing sugarless sugar cookie crusted fruit pizza that I made for my family on Thanksgiving. Let me just tell you…it was a HIT!!! It was the only dessert that was gone within minutes! It made me happy to know that my entire family (there were 26 of us at my house) went for the healthier option rather than the sugar loaded goodies that were also on the table. Although anything is okay in moderation, I truly believe with taking small steps like choosing a better dessert is how we overcome all obstacles on this journey and it makes a HUGE difference in the end! :)

 

Here’s the recipe!

Sugar Free Sugar Cookie Crust:

1/4 cup unsalted butter, softened (I use Kerrygold)
1/3 cup baking stevia or no-calorie sweetener of choice (I like to stick with Stevia here to keep it natural!)
1 whole egg OR 2 egg whites (I used the full egg)
1 teaspoon vanilla extract
1/2 teaspoon almond extract (a little goes a LONG way here! don’t overdo it!)
1 cup gluten free flour (you can also use whole wheat pastry flour, which is what my original recipe called for. I am going to try it with almond flour soon!)
1/8 teaspoon sea salt
1/4 teaspoon baking powder

Directions to make cookie crust:

1) In a medium bowl, cream together butter, and sugar substitute with a hand mixer. Add egg/egg whites, and extracts and beat until it is combined. In a separate bowl, combine flour, salt, and baking powder. Gradually add dry ingredients to the wet ingredients, until just combined. Do not over mix to avoid toughness! — Wrap dough and place it back in the refrigerator to chill for about 30 minutes, or until dough is cold.

2) To make one BIG pizza, roll the dough out on a baking sheet or pizza pan to the sizing of your choice. If you want to make personal fruit pizzas, cut the dough into shapes/sizes that you wish. Cook on a preheated oven at 375 degrees for 8-10 minutes. Let it cool COMPLETELY before adding the toppings! (I let mine cool for 3 hours).

Cream Cheese Frosting/Topping:

8 ounces low fat or regular cream cheese
1/4 cup baking stevia/truvia (you might have to tweek this depending on the brand you use!)
1 tsp. vanilla extract

Directions to make frosting:

1) In a medium bowl, use a hand mixer to mix cream cheese, stevia, and vanilla extract together until smooth. Place in the fridge for a half hour.

 

Directions to put the fruit pizza together:

At this point, the recipe is simple! All you have to do is throw your ingredients together! Take the fully cooled cookie crust and spread the cream cheese frosting all over the top of the crust. After this is done, pick your FAVORITE fruits to add to the top! My two favorites are blueberries and strawberries (you can cut them anyway you’d like), but in the photo above you can see we also used kiwi and raspberries too! Try any type of fruit and I’m sure it will be delish!!!

 

I’d love to see pictures of YOUR fruit pizza creations! I promise you, it will be a huge hit at your holiday parties & not so rough on the waistline! Can’t beat that!! :) Happy baking!!!

 

HealthiER Creamy Chicken & Wild Rice Soup! :)

Hi guys!!! I wanted to share this awesome recipe with you that I made for my family tonight! It’s a healthier version of creamy chicken & wild rice soup! It’s roughly 250 calories per 1 1/4 cups and it is DELISH!!! Let me know how you like it if you try it!Image5 cups low sodium chicken broth
2 cups fat free half and half
3 cooked & shredded chicken breasts (to cook/shred I boil them for 10-15 minutes and shred with 2 forks!)
1 cup diced onions
1 cup chopped celery
1 cup chopped carrots
(I like to bulk it up with more veggies…it originally called for 1/2 cup of each..up to you!)
1/2 cup all purpose flour (the not so healthy part of this recipe…but it’s minimal)
2/3 cups uncooked wild rice (You can also use the instant kind like Uncle Ben’s to save a LOT of time! Long grain & wild rice by Uncle Ben’s works great.)
1 tbsp. olive oil
1 tbsp. minced garlic
1 tsp. black pepper
1/2 tsp. basil
1/2 tsp. thyme

1) Cook rice according to package directions.

2) In a large saucepan, cook olive oil, onions, celery, carrots, and garlic for 3-4 minutes or until the veggies are tender. Stir in the broth, pepper, basil, and thyme and let it simmer for 5 minutes.

3) Add shredded chicken & drained rice into the broth. Simmer for 10 minutes.

4) In a small bowl, mix half and half & flour together until smooth. Gradually stir the cream mixture into the soup.

5) Cook & stir for 5-8 minutes or until it thickens up. (I always like to let it simmer for a little while too so it gets to the right consistency!)

If you want to add more spices to it or add salt, do so as desired!

ENJOY! :)

A few cardio workouts I love!! <3

Hi guys!!! It’s been way too long since I have written!! Hope you are all doing well!!! <3

I wanted to share a few cardio workouts I learned on the ranch from Brett & Jillian so you can try them at home!! I posted Brett’s treadmill workout a while ago on my FB & everyone LOVED it!!! It’s VERY brutal, but it’s a great sweat and you will love it when you’re done!! Here  it is! ;)

 

BRETT’S TREADMILL WORKOUT!:

Warm up in any way you usually do (I walk at a 12 incline at 3.0 for 5 minutes)
-5 sets of jogging intervals! 2 minutes on, 1 minute off
2 minutes on run at a fast jog/slow run (I run at a 7.5-8.0)
… 1 minute of walking at a very slow pace (2.0-2.5)
Do that 5 times for a total of 15 minutes
THEN
-6 sets of sprint intervals! 30 seconds on, 30 seconds off
30 seconds at a full out sprint (I do these at a 10.0-11.0 depending on the day)
30 seconds walking at a very slow pace (2.0-2.5)
Do that 6 times for a total of 6 minutes
THEN
-Jog a half mile at your own pace (I usually do it at a 6.5)
THEN
Cool down! Walk it out at your own pace.

This treadmill workout is usually about 30-35 minutes of a VERY intense, but awesome workout!! When we were on the ranch, Brett had Justin & I do it TWO times in a row! YIKES! haha…I still do it today & it’s killer & I love it!

ALSO…PLEASEEEE realize that the speeds I posted are just MY speeds (because some of you asked), but you do NOT have to run at those speeds. If you can’t run at all, modify it into a walking interval treadmill workout. There are always ways to modify. You can add an incline to your walk as well which is a GREAT burn & great sweat…along with your butt thanking you later too!!! ;) The most important part of it is that you get your heart rate up high & bring it back down over and over again. That will get you the best calorie burn & you will burn the most fat!

 

The next workout that is also quick & brutal is Jillian’s Stairmaster workout!!! It might not seem that bad when you hear it…but try it and you will be dying…in a good way!!! :) Here it is!:

Warm up at a level 5 to 10  for 5 minutes to get the blood flowing

20 second intervals!! 20 on, 20 off (not doing anything…not even a slow step)

20 seconds on at a LEVEL 20
20 seconds off//paused
Do this 20 TIMES!!

It’s a very quick workout and you should be able to get it done in about 30 minutes as well!!! Don’t judge before you try! ;) Level 20 is no joke and you will basically be runnning up the stairs!

Remember that you can modify this!!!! If you are just starting to workout, DON’T TRY TO DO THIS!!! You can modify it at lower levels and build yourself up to this workout!

 

Best of luck to ALL of you on this!!! I think you will love these workouts & let me know if you try them & what you think!!!!! And of course, thank you to Brett Hoebel & Jillian Michaels for kicking my ass at the ranch during these workouts so I could come and share them with you all!!! ;)

xoxoxo

Court <3

Biggest Loser Ranch Grocery List!!! :)

Hey guys!!! So I posted on my FB that I wanted to share the ranch grocery list with you all!! E-mailing it out to EVERYONE is just too time consuming, so I hope this helps and everyone who wanted to receive it, does!!!! This should be very helpful!

TJ stands for Trader Joe’s and WF stands for Whole Foods. Of course, if you don’t have these stores near you (we don’t here in NW Indiana!), you can find almost all of these products at a local grocery store OR online!!!!

PLEASE REALIZE that this is very much common sense for a lot of you, but as you see…living a healthy lifestyle is NOT hard. These things are so simple to find and prepare, but sometimes we forget how simple it can really be! I hope this is a good reminder!

Also, PLEASE REALIZE that the items that say “organic only please” DO NOTTTT have to be organic! They had to be for us at the ranch b/c we were on a VERYYYY strict diet for a very competative weight loss show. For everyday life, you do NOT HAAAVE to buy organic! It’s more so to keep any pesticides out of your system if possible. BUT any fruit or vegetable will do…please realize this!!! You certainly do not have to spend more $ to eat and live a HEALTHY lifestyle. I would recommend organic if possible, but surely not necessary! :) 

Best of luck to ALL of you and congrats for taking the first or next step in your journey to better health!!!

LOVE YOU ALL! <3

Biggest Loser Ranch Grocery List

Motivation 101! :)

I swear, one of the number 1 questions I get in some way, shape, or form is, “How do I stay motivated?!” And everytime I see it, I think to myself, “IT’S ALL IN YOUR MIND!!!” That’s basically my answer for almost everything because it’s nothing but the truth.

First and foremost, you must know that being on a show, world class trainers, working out 6-10 hours a day, or any other crazy things that I may or may not have had the priviledge of doing the past 9 months DID NOT change me or get me to where I am today. YES, those things definitely helped in the process, but that’s not what ultimately got me started or got me to where I am today. It all starts & ends with you mind and you HAVE to realize that when going through a weight loss journey, or ANY journey in life.

I can, however, try to give you as many tips as possible to help you stay motivated! I will list them below, but check out the video blog that goes more in depth!! There are only a few simple tips that I think can really help in the long run!!

1 – Set goals: Know what you are fighting for every single day & make sure those things are your top priority! It’ll be easier to get through what you need to get through, even through the hardest of times! You can write them down if it makes it easier for you too!! Always, always, always fight for what you want most in your life!!

2 – Be accountable! Workout with a friend!: You have to be accountable to yourself, first & foremost, but it’s always great to have a partner in crime!! Get a friend, family member, co-worker, neighbor, cousin, aunt, uncle, SOMEONE that has the same goal as you & work WITH them daily. Cook together, exercise together, TALK about any issues you may be having. On your hard days, maybe they can help you get through & vice versa! I had my dad to workout w/ at 6 am every single morning before I went on the ranch. I explain more in the video! :)

3 – Food Journal: If you are struggling with the numbers on the scale but feel like you are doing everything you possibly can, try food journaling if you aren’t yet! GUARENTEE you will see results from this!

4 – Take photos: Taking weekly or even monthly photos will help you in the long run! Sometimes, the number on the scale won’t move at all, but you will be losing inches & look physically different, which will help you stay on the right track mentally!

5 – Get the music pumpin’!: Get a great playlist of music, books on tape, or your fav. TV show to take to the gym with you! TRUST ME, it makes working out so much better & easier!! You will LOVE this!!! ;)

6 – Pedometer: One of the best ways I kept myself accountable before I was on the show was keeping track of my steps! Try to beat your step count each & every single day. It helps, I promise! You can get a cheap pedometer at your local Walmart!

7 – One CHOICE at a time: Take your journey choice by choice & although this is about the big picture at the end, don’t freak yourself out with a daunting task of losing X amount of pounds.When I started my journey, I needed to lose 250 pounds & that is why I failed so many times because I looked at it like that. The task was unbelievably daunting. But when you change your mindset to one CHOICE at a time…one POUND at a time…trust me, you can do it!! If I can do it, anyone can. Period. :)

 

Hope these few little tips help you!!! Best of luck to you all and know that I am ALWAYS on your side!!!! Keep smiling & you can get through anything!

 

Yours in health,

Court :)

Confidence & Loving YOURSELF :)

Hey all!!!

So, I decided that video blogging is SO MUCH FUN!!! And I want to do more of it! I’ve decided to take all of your questions that you’ve asked & I’ve been jotting them down & I want to answer all of them or at least most of them! There will be days that I answer 20 questions and days that I answer 1! Just depends on the time I have, how long it takes to answer each question, & what all needs to be said! I think this will be so fun!! I want to answer ANYTHING you guys have to ask! Whether it’s about weight loss, relationships, The Biggest Loser, life, love, friends, family…whatever it is! Just ask away & I will keep the videos coming!!

Today’s question is coming from twitter & it’s just ONE question! I think it’s very important to touch on it. The question was as follows:

“Advice on gaining confidence to find love post-weight loss? Losing the weight doesn’t solve all the “tough stuff” in life. I thought losing the weight would help me find a guy, but I’ve learned the weight had nothing to do with it.”

I answer how I feel about this situation in the video to watch it & let me know what you think!! REMEMBER that YOUUUU have to love YOU first & foremost. You won’t allow anyone else to fully love you if you don’t first. Also remember that some of the biggest struggles in life start & END with your mind! Change your mind today & your life will be different! Check the video out & let me know what you think!!! Love you guys so much! I’ll be making another video ASAP! :) Have a FABULOUS, HEALTHY, FUN weekend!!!!!

xoxoxoxo

Courtney :)