Get Yourself Moving!

Get yourself moving when you can.! Your cardio workout doesn’t have it be done all in one time frame. When I help coach clients on getting started with a exercise program the first thing I have them do is start a walking program. I also have them walk in intervals of 10 minutes at time. We are busy moms and knowing that it’s ok to just do 10 minutes at a time is a relieve to some women that are just getting started. I often only have time for just 10 minutes at a time. However, if you do three 10 minute walks three times a day that adds up to 30 minutes. Do what you can, when you can it will add up to your cardio bank at the end of the day.  Go for it and never under value what you can’t do, just do what you can do. No matter what you do, JUST DO IT!

Are you moving enough?

Being a busy mother it is hard to fit in your exercise. However, if you only have 10 minutes. here and there go for it and get it in. Your cardio doesn’t have to be done all at once, in fact studies show that three bouts of 10 mins. throughout the day is just as effective as doing it all al once. So moms get the kids and get yourself moving, you will feel better and clear your mind at the same time. The kids will love it too! Happy Walking
StacyRaeFitnessMama

Thoughts on Back to School Night

Well we made it through the first month of being back to school and most likely attended back to school night to meet our children’s teachers. Did you go?  Are you excited about the year ahead? I am, and I hope that you are as well. Back to school night is always a challenge because they ask you not to bring your children to the classrooms with you. However, like most families one parent is still working and unable to attend. That was the situation in our house and it doesn’t make it very easy.

I feel back to school night is one of the most important events you as a fitness mama will attend. It is where you will meet your child’s teacher, see the classroom they are in, get to sit at your child’s desk, and also hear what is expected of them for the year. If you want to you can even leave a little note to your child to let them know how proud you are of them. I started off with going to my youngest son’s classroom first, he is in pre-school. I asked my oldest son who is 10 if he could watch his two brothers on the playground while I went for about a ½ hour. Luckily that worked out, because I really didn’t want to pay the Y.M.C.A. $ 8.00 per child to do watch them. That’s one nice thing about having an older child. Although I was only a short distance away from them and there were other kids near by, I felt grateful that I am finally able to add a little more responsibility to my oldest son Mathias. My friend was also out there with her little one, however Mathias thought that it was really great that I asked him to help me and it made him feel so proud of himself. He was glad to help and knew mom needed him to step up. It was nice to go to Micah’s classroom my little preschooler and see how cute his classroom was. He is going to have such a fun year and I know he will be ready for kindergarten next year. His teacher is wonderful and we are so blessed to have her as Micah’s teacher. The pictures he made were on the wall and his little projects were so sweet.

I was able to take the boys home to their dad before I had to hit the next two classrooms, and then I was off to my son Meric’s third grade classroom. It was great to see his classroom and we are really excited because he has the same teacher that his older brother Mathias had when he was in third grade, he even has the same number that was assigned to Mathias as well. It is going to be a great year for him  and we are truly blessed for his teacher too, she is wonderful.

Lastly, I was off to my son Mathias fifth grade classroom. Wow fifth grade, suddenly I felt OLD! As I sat at my son’s desk and looked around I got a little teary eyed, because I realized that next year he is off to Jr. High and he is growing up way to fast. I listened to his teacher who by the way is a male. Only I have to honestly say that I just had to sit and take in the moment because I couldn’t believe how quick it all goes. My son is in GATE (Gifted and Talented) this year and I couldn’t help but feel so proud of him. He loves is teacher and his school. I took in the evening as a very proud mother, with thinking that it’s not only going to be a great year, but my husband and I  have truly been  blessed  to have three beautiful boys that get to go to a great school and have amazing teachers.  It will be the last year for my son Mathias and then there will only be two at the school next year. But that’s ok because for this year life is good and I am grateful.

Little did I know that back to school night would be more that going from classroom to classroom, it was the realization that this thing called parenting is the most important job we have as parent. If you didn’t go to back to school night because you just couldn’t swing it, try to go next year, it could be one on the most rewarding things you could do for you and your child all year long.

It’s going to be a GREAT YEAR: back to school workout tips

Happy September and back to school month to all of you!

Like me, perhaps many of you are breathing a sigh of relief that your children are back in school. Despite this relief, you still may feel overwhelmed with getting back on track with homework, sports, making meals, packing lunches, keeping up with the carpool and the laundry. Yes, I can relate. I feel like I’ve been thrown into a dryer and am spinning at full speed ahead all with in ½ a week of school starting!

However, now that school has started, your exercise plan can easily take a backseat to all that there is to do being a mom and maybe even a mom who works. These conditions make it a little bit more challenging to get a workout in.  I know, I am one of those moms I have  three boys and two businesses, I feel your pain.

Here are some suggestions I have to jumpstart your BACK TO SCHOOL WORKOUT!

1.      STAY ORGANIZED. Assign a COLOR for each family member. Using color pens, write down everyone’s schedule on the calendar for September and for the rest of the school year in their assigned color. You may want to get a big calendar or whatever calendar size works for your family.   Now for the fitness mama of the household write down your appointments including your workouts in your pen color (do use a pen you will be less likely to cancel your workout). Make it a pretty bright color and have it be just for you.
Choose days that you know you can commit to (days when you know you have the help you need with your children.) Let your husband know what your plan is ahead of time and ask for his support with the appointments you have made for yourself. This is about YOU staying healthy so YOU can take care of everyone else. If mama’s happy, then everyone else will be too!  If you are a single mom or don’t have a significant other to help you, maybe you could swap exercise days with a friend or family member to make it happen. Maybe you are one of those lucky fitness mamas that have a high school child that has a later class and can help if there are younger children in the house. Get creative, ask neighbors that you trust, women from church and make it happen. Even if it’s twice a week there are ways to fit in your workouts. If you have children you need to get to school then take them and if you have a younger child, put them in the stroller and go walking or running with them. If there is a will there will be a way!! Bottom line: JUST DO IT!

2.      WORKOUT ANYWHERE.  Using the Med’s Band, a resistance band with exercises printed directly on it,  is a great way to do a strength training workout at home. Or anywhere, anyplace and at anytime. I take mine to the soccer field and workout while my boys practice soccer. You may check out my website for the Med’s Band @ www.Medstac.com you can also order one at the store. If you do and have any questions feel free to call me and I will help you out.

3.       MAKE A LIST. Make a shopping list before you go out to do the grocery shopping. Don’t go when you’re hungry and if you can leave the children at home it will spare you fighting with your kids and also save you money.  If you have to take little ones with you, be prepared for them to ask for everything in the store and be prepared to say, ‘NO.’

I know what it is like to take three little boys grocery shopping and it can get difficult. However, my boys know that I am not going to be buying junk food and toys, because I have said, “NO” from a very early age and they get it. Maybe you can ask a friend or family member to watch your kids while you go shopping and then watch their kids for them when they need to go to the store. If you’re comfortable maybe you could make a list and let your friend pick up items for you and then you could do it for them when you go. You see, there are several ways to do things, create a circle of friends and relationships so you can reach out to them and them to you. This can really be a cool idea for the moms in your neighborhood.
4.     GET YOUR KIDS INVOLVED.  When it comes to cooking and creating meals, let your little ones help. There is nothing more important than teaching your children about creating healthy meals and snacks. You are teaching skills for a lifetime here. Currently my husband and I are mentoring a young man who has been staying us and working out with my husband at the gym.  He also joins us for family meals and mealtime conversations. Growing up, he was not taught to cook or to grocery shop, now fast forward to a nineteen year old young man who doesn’t know any life skills in this area. Not only is this sad, but unhealthy. Children were not born with directions on how to raise themselves nor were they born with knowledge of how to cook and create meals for themselves.  This is our responsibility as parents to teach them how to cook, and prepare food. Buy your children some little aprons and tools to get started in the kitchen as young ages and continue to teach them as they get older. They will be a big help in the kitchen in years to come and you will have done your job as a parent to help them develop healthy cooking and eating habits.
5.  TRAIN ACCORDING TO YOUR TYPE. Remember to work out with your body type in mind.  I have addressed this topic in many times in my blog and newsletter. Visit my gym website and visit the take 5 videos to help you jumpstart your BACK TO SCHOOL WORKOUT with the three exercises I suggest for all four body types. Working with your body type will get you to your ideal body weight sooner than exercising incorrectly with it. I am also available for on-line training, webcam workouts and I also have skpe. I would love to have you email me a picture or yourself if you are not sure about your body type and we can get you on a program not matter where you live.
6.       STAY POSITIVE AND STAY FOCUSED! As a parent and as a business owner I have found there are some things we can control and some things we CAN NOT CONTROL. However, it’s not what happens when things happen, but how we respond to them. Choose to respond to your life and your children in a positive and focused way, remain calm and take a fitness mama time out if you need too. I do this all the time, I will tell my boys that mommy needs a time out and I will be back to talk with them when I’m done. I take time to breathe and focus, and when I come out I am calmer and I have a positive attitude. You choose your attitude, make it a POSITIVE ONE!
7.    DRINK LOTS OF WATER. I drink a huge glass of water every day with 1 tsp. of apple cider in it. I don’t know if it really helps me stay lean, but I think there is something to it. Try it and let me know your feedback on this healthy tip!
8.     EAT FOODS RICH IN FIBER. Eat high fiber high volume food. When you plan your own fitness mama meals, keep this in mind. It will help you lose body fat, and help your immune system remain strong throughout the school year.
9.     TRY SOMETHING NEW. Keep trying to get your children to eat new fruits and veggies. Remember when your child was a toddler and the doctor would say, keep trying to introduce fruits and veggies. Well it takes about 10 tries before them like it. So keep trying to open their taste buds, as well as yours. You too can try this if you struggle with trying new fruits and veggies. We as moms get in food ruts too and remember we are role models for our children. So be a healthy one and let your children see you trying new foods. Set the example!
10.   FOOD PYRAMID. Check out the new food pyramid at  www.mypyramid.gov I have mentioned this before, but really set aside some time to check it out for the whole family. The information is free and very helpful. It shows serving sizes, all the foods groups your child should have daily and it will be helpful for new ideas when you need to make meals and lunches. Print out the food pyramid and refer to it when preparing your meals, so you keep your family as healthy of possible.

Quick and Easy Recipes

BEFORE YOU TAKE THE EASY WAY OUT AND GO THROUGH THAT DRIVE-THRU, CONSIDER YOUR HEALTH AND EVEN YOUR WALLET! Try these healthy food options.

Healthy Grilled Cheese Sandwiches, on whole wheat bread, and light cheese (2%), with carrot sticks and light ranch dip and sugar free Jell-O with light cool whip for dessert.

Stir fry’s with chicken and veggies, watermelon and whole wheat roll on the side.

Turkey burgers, with homemade French fries baked in the oven with light olive oil, and corn on the cob.

Healthy P.B.J. on whole wheat bread, trans fat free peanut butter ( or make your own.) fruit spread or sugar free jam, apple slices and milk ( 1-2% )

Tuna sandwiches on whole wheat bread, pita or wrap, soup of your choice and applesauce with a cool glass of chocolate milk.

Hummus with pita bread, cut up red bell pepper, and baby carrot sticks, sliced oranges and chocolate sugar free pudding for dessert.

Taco night, put bowls out with cut up chicken, or turkey burger, with cheese, lettuce, tomatoes, olives, avocado, and use whole wheat tortillas or corn, Place black beans, pinto beans, or kidney beans in a bowl for kids who don’t’ like meat. Make up some yummy brown rice and use trans fat free chips to dip in salsa. Have a large pitcher of water with lemon inside for keeping it pretty and refreshing with ice.

Pizza night, make your own whole wheat crust from scratch or go to trader Joes and get the whole wheat crust. Buy light cheese, sauce, olives, mushrooms or what ever your family likes and let everyone help make the pizza. Create a simply salad the kids will eat and go at it. Have a glass of orange juice or apple juice for a treat. Have yogurt for dessert.

BON APETIT!

Are you exercising correctly for your body type?

Note: I originally wrote this for another publication.  But read till then for the SPECIAL OFFER!

Have you ever started an exercise program only to find that you weren’t getting your desired results?

Have you found that no matter how hard you work-out and how much you restrict yourself from certain foods, you never end up looking like a supermodel?

Are you one of those women who vows every year to get in shape and join a gym, only to find that you have become inactive within a month?

If you answered “YES” to any of these questions, then you are most likely NOT EXERCISING CORRECTLY FOR YOUR BODY TYPE!

Hello, my name is Stacy Rae Mednick and I am an expert in Body Type training, motivational speaker, mother, wife, business owner, inventor, volunteer, writer and blogger.

I also write a free newsletter for all my mothers and clients out there and it can be found at www.StacyRaeFitnessMama.Com.

After 30 years of being a personal trainer, I have watched women struggle with losing weight, getting in shape, having a baby and getting their bodies back and the list goes on and on.

Women all over the world are struggling with their body image and self confidence, and often this is rooted in difficulty in achieving weight loss. This I believe is a world-wide epidemic. So what is the solution?

As a trainer who wants the best for my clients I tell them that I have the solution and I believe that I do.

The solution is simple, real, honest and it WORKS. I have seen it work in my clients’ lives over and over for years.

The first thing that needs to happen with women is they need to know what their personal floor plan is going to be, meaning they need to know what their body type is first. You wouldn’t start building a house without a floor plan would you?  So why would you start a workout plan without a floor plan just for your body type?  It makes sense and it doesn’t work any other way.

Once this has been discovered, then you can start working on you, and getting results from the INSIDE OUT. I am a trainer who works and teaches my clients about working from the inside out first. The change from the outside will happen without a doubt. Without this process taking place as well, women will continue to spin their wheels, looking for a quick fix for their weight loss and it doesn’t work.

All women are NOT created equal. We all come in many different shapes and sizes. We were not able to choose our parents or our body type. The body type that we are born with is a gift and how we choose to treat our gift is our responsibility. Which is why I am creating a workout to be launched on-line before the end of the year.

Once you surrender to the genetic structure of your body type, only then will the long-awaited journey of results begin. Women need to accept who they are and the body they were born with. This is the biggest part of the solution right here. That doesn’t mean your weight loss goals are easy, it means you now need to get to work on your body type with specific goals and planning. Getting results with any body type takes effort, however any thing in life that’s worth having takes effort right?  So below are the four body types that walk the earth, they come in different heights, bone structures, and cultures.

But your body type is your own, so OWN IT, RESPECT IT, AND LOVE IT, IT IS YOURS!  Each woman is so special, there is no one else like you, think about that, you my friend are ONE OF A KIND!  That is truly amazing. You are a gift to yourself, your family, your friends, the universe. You are a GIFT to YOURSELF!  My hope is that this information can, EMPOWER you to be your personal best. No one can lose weight for you, make you better or change the body you were born with. It is what it is, but it starts with you accepting who you are and the gift you were given. This powerful information that I teach and speak about should be taught in school because then we would have more women loving themselves, accepting themselves and loving who they are from a much younger age. Women today start at an early age with not liking who they are and they hurt themselves in many ways.

My hope is that I can help make a difference, one women at a time so that they can PAY IT FORWARD to other women and we together as a force can love who we are from the INSIDE OUT.

There are four body-types.

Each woman may have a little of each, however one characteristic stands out in all women.

The ECTOMORPH: is long and lean, can carry more body fat than muscle, and is the shape of a banana.

The MESOMORPH: is athletic by nature and carries more muscle than body fat than the other body types, weight gain goes to the stomach and upper back and is shaped like a apple.

The ENDOMORPH: carries their weight in their lower body, has smaller, softer shoulders and is shaped like a pear.

The MESO-ENDO; is an athletic body type, gains weight all over the body, is very curvy, and is shaped like the top of an apple and the bottom of a pear.

You may go to my website: www.body-techniques.com and view some videos about your body type and see which one you are, there is also a body type test you can take on the body type page.

Sign up for the free newsletter on Stacy Rae Fitness Mama.

I have invented a perfect workout tool for all women to workout anywhere, anytime, anyplace. It is the Med’s Band, a resistance band with exercises directly printed on the band, you may purchase it from my other website: www.medstac.com

If you like what you have read and would like to meet with me for a complimentary consultation, please leave a comment below with your email address (so I can contact you) . Limit: first 50 respondents.

Is it my imagination or am I gaining weight this summer?

Moms, do you find that you are eating less healthy during summer time than when the kids are at school?

Do you find your workouts have taken a backseat to the summer camps, Junior Lifeguards, V.B.S. and everything else your child is signed up for?

Chances are you may be gaining weight during the summer rather than losing weight like you thought you would be. Summer is a great time to get outside and feel the fresh air on your skin, however, I think some of us mothers just seem to feel the heat of the car and the race of the schedule just the same as we do when the kids are in school. Moms’ workouts seem to be suffering more now in the summer time than during the school year. Then you add friends and family coming to visit and everything starts to take a backseat because you have to take your family sight-seeing in Los Angeles. Do you fee this way or is it just me? I have talked to many moms that about half way through summer have just about had it, and most moms that I talk to are just not able to fit much else in their days other than what is expected of them with the kids’ schedule and where they have to go and what they need to do.

I don’t know about you, but I am still as busy as when my boys are in school, and also still struggling to get in that workout that I so desperately need.

Don’t get me wrong – I LOVE SUMMER — but between the hectic schedule of places to take the kids, trying to juggle work and child-care, club soccer, play dates and errands, staying in shape and maintaining our sanity is a little bit easier when school is in session. Sign up for my newsletter get some valuable TIPS to stay in shape during the summer and not gain weight or lose your sanity.

Here’s a sneak peek.

• Ask a friend to watch your children for you while you go ALONE for a walk to the beach, park or somewhere outside so you can feel and breath the fresh air instead of exercising inside. Then trade with her and watch her children so she can go on her walk alone and fee better to. The objective here is to take some time for mom without having to take all the kids with you so you feel more refreshed.
• Take your kids to the park and let them play while you jog, walk or ride your bike around the area so you can get some cardio in. Next, find a grassy area for some push ups, crunches, some stretches and maybe a few moments of breathing and quiet time.

Keep moving, eat healthy, and HAVE FUN – after all, it’s summer.  More next time!

Why it’s Important to Know Your Body Type

I'm a certified Fitness Trainer. How can I help you?

Here’s an excerpt from this month’s NEWSLETTER (if you haven’t yet, please sign up for free!)

It is important to first know what your body type is before starting any exercise program. Because if you don’t’ you could just end up more frustrated than anything. When you finally realize that losing weight, having more energy for you kids and wanting to become more healthy is going to take effort, then why not do it correctly from the very beginning. Knowing your genentic make-up and understanding how to work with it instead of against it is really
important. You want to be your body’s friend not its enemy, and believe me your body wants to be your friend and not your enemy. So train smarter, not harder and take my body-type test at my website: Body Techniques
and take the first step to knowing about your body-type. I also have some great videos, from Take 5 that you may view and you will really be ready to get going.

My hope is that you will learn to accept your body so that you may be a great role-model and example to your family and your children. When mama’s happy everyone’s happy, but when mama’s not happy then the family really feels the effect of that. Be happy and take the time to take care of yourself so that you can be your personal best and be the best mother and wife you possibly can be.

Ever had one of those days…

When my husband and I decided to try to have our first baby almost 11 years ago, we never knew what having children was all about. We knew that we wanted children, however I guess you never know what having children is all
about until you actually have them. Now fast forward after having three boys in the last 11 years and believe me we NOW know. Children don’t come with directions on how to raise them. We also as humans are not born with
instructions on how to take care of our bodies.

When we buy a new or used car it usually comes with a manual. But, unfortunately babies do not come with instruction manuals. Over the years taking care of our boys while owning and operating two businesses has taught my husband and I to learn fast — how to do everything all the time 24/7, and if you don’t — the ship sinks quickly.

Learning how to be a HAPPY, mother, wife, business owner, friend, aunt, neighbor and volunteer comes with a price.

My oldest son is in the 4th grade, my middle son is in the 2nd grade and my third son is in preschool. With the school year ending tomorrow I have been desperately trying to fit in as many things as possible. All of my boys
play baseball at different levels. My older son is in T.O.C. (Tournament of The Champions) and after taking him to practices all season long, we are now committed to games on Saturdays. My middle son loves baseball and is the pitcher on his team THE PHILLIES (20/0).They are undefeated and are in the playoff’s. My youngest son just finished
his first season of T-ball, and wow was that a hoot! Last weekend was his last game and he had a party. He received his first trophy and he was beside himself. As parents you all know that if you children play sports, they
have to sign up way in advance, so now all three boys are in soccer for fall. But, do you think that they would wait to start those practices after summer and before the next school year? Of course not, which leads me to
today feeling like a mother with her head cut off!!!! Do you know what I am taking about?

I know mothers who are reading this must, there is no better description! As I was preparing breakfast and getting lunches ready for the day (which normally I do the night before, but do to practices last night I
barely got a meal on the table), my oldest son reminds me that it’s pajama day at school and he gets to bring popcorn to the class room for a movie. As I start to prepare homemade popcorn he informs me, mom REMEMBER
everything we bring to school has to be store bought. I look at the clock and realize how I am going to make this happen. So off I go to the store to get the box of popcorn for him. I barely manage to get back home to give it
to him and send him and his younger brother off to school. I exhausted just writing about this! Well now it’s time to get my 4 year old ready to go with my friend who I do a trade for child- care for training to come and get
him. I look at him not dressed, teeth still not brushes and his stubbed toe from school yesterday. He can barely walk but is excited about his play date. I manage to have him ready with a clean band aid on, clean clothes
and brushed teeth, just in time for my friend to knock on the door. “When you came I was in the middle of trying to get the darn breakfast dishes done, so I could shower and get ready to blog and work.” I had to laugh at
myself as I went to the door with one yellow Playtex glove on one hand and a pan in the other. I opened the door and my friend and I just laughed as we quickly exchanged how our crazy mornings were going I realized
WOW I AM NOT CRAZY OR ALONE! What a breakthrough that was for me. As I watched my 4 year old leave without a kiss goodbye, a look behind, or even a wave I realized that he is his own little man. I could have still had him
clinging to my leg not wanting to leave or be open to letting me try to get to work. He is a sweetheart and I am so blessed. I won’t trade this for anything.

I do believe however, that mommies need balance; we need time for us and time to take care of our bodies, IF MOMMY IS’NT HAPPY NO-ONE IS HAPPY! I know this from my own experience. As a mother myself, I make sure I get my workouts in. I know that it is my saving grace. If you mothers out there are not taking care of yourself then now it is time to do so.

I want to encourage you exercise and get yourself moving. You can start slowly and it
doesn’t have to be all at once either. So if you don’t have time to do an hour at one time, do 30 min. You can do a walk with a toddler in the jogging stroller, if you have little ones. You can go to the park and walk or jog
around the play ground. (I do this while my kid’s play at the park). You can use the Med’s Band to do strength training anywhere, anyplace, anytime. The Med’s Band is a resistance band with exercises printed directly on the band for easy use. You can buy one at Medstac.com. My husband and I are the inventors of the band.

Getting on an exercise program doesn’t have to be expensive. You can get in shape in the convenience of
your own home, beach or the park. But DO IT! You will feel better and have more energy to be the SUPER-PERSON everyone needs and expects you to be EVERYDAY!! Without my workouts and proper sleep, I think I would
have gotten in the car and driven north on PCH and maybe turned back, but today as a more mature mommy, I know that’s NOT a option nor a choice to make.

We as mothers need to balance our lives, find out what works best for you.

Ask your husband to give you two mornings a week our two evenings a week for
time to workout, or try to do it as suggested above if you have a newborn or
a toddler. Get outside and get your nature endorphins going, that is all free
and also helps if you have any depression going on.

Life as a mommy is often hard, but at the end of the day it’s all worth it
and I wouldn’t trade my experience for anything. Now that’s what I’m talkin’
about!
Your’s truly,
Stacyraefitnessmama.com

STOP DIETING Part 2: Getting out of a Food Rut

A lot of my clients can see from looking at the Food Pyramid that they are lacking in certain food groups and that they need to eat more protein, for example, or get more calcium each day.

For the most part, people don’t eat enough of a variety of food each day because, they get stuck in what I call a “ food rut”, and are also creatures of habit and eat the same thing day in and day out.

This is not only unhealthy, but it could eventually cause you to be deficient in certain vitamins and minerals. Being deficient in these areas can lead to certain diseases according to research that I have seen in many medical journals and also through my own research and experience. It also keeps you from losing weight. The body responds best to a variety of food, and small frequent meals and snacks. One hour upon awakening in the morning is best and then eating every 3-4 hours throughout the day is your best defense to lose weight and keep the metabolism elevated.

It is important with all four body types to eat proper amounts of protein, often women don’t eat enough protein and that is part of the reason they aren’t losing weight, Often times women eat too many servings from the bread group and fail to eat enough calcium too. I truly believe eating enough protein (about ½ your current body weight in grams of protein). and enough calcium depending on your age is on of the best way’s you can get your weight under control with all body types.

With my body type workout and eating system I have put together a weekly food log for seven day’s of the week that you can check how many serving from each food group you had each day. Carbs, Veggies, Protein, Diary, Fruit, Fats, Water, Caffeine and Alcohol. I also have a place to journal food each day and a place to comment on how your mood was each day as well. The one food group I feel strongly about is the carbohydrate group. I believe that the Ectomorph body type should have 7-9 servings daily making most of those complex carbohydrate choices, Mesomorphs 5-6 servings daily making most of those complex carbohydrates, Endomorph body type should have 3-4 servings daily making most of those complex carbohydrates and the Meso-Endo body type should have 3-4 servings daily making most of those complex carbohydrate choices. This is the one food group that I feel really makes a difference when it comes down to food choices for the body types. I also feel that getting enough calcium for all the body types is very important for weight lose too as well as proper sleep habits.

Having breakfast is one of the most important decisions you will make every day, it is an important habit to create. It also helps jump-start your metabolism. Try one of my amazing recipes.

One of my favorite recipes is my Breakfast Egg Burrito:

You’ll need:

1 Cup egg substitute (eggbeaters)
¼ Cup onion
¼ Cup red pepper
1-2 Roma tomatoes
Sprouts
Salt-Free herbs and spices
4-5 Mushrooms
Non-Stick cooking spray
2-3 tbs. fat-free cheese (0ptional)
Salsa or hot sauce (Optional)

Wash and cut vegetables. Dice or cut into bite-sized pieces. Set tomatoes aside.
Mix vegetables in bowl with egg substitute. All spices.
Spray frying pan with Pam. Heat at medium flame. Cook mixture, stirring constantly until firm to your liking.

Enjoy!