Author: paulineabello

Decide to lose weight and you will have success in losing weight

It’s Not Fluffy…It’s Fat

Let’s just call it what it is. I remember the first time I went to a Weight Watchers Meeting (yes, I used to count points! Drank Diet Cokes like a crazy person because they were 0 points…I know! I know!) and the women all sat in a circle and discussed their “fluff.” But fat didn’t seem fluffy to me…more lumpy and dense. Pillows were fluffy…not fat! Imagine laying your head down at night on a pound of fat! LOL Basically what they were doing was coming together to collectively make themselves feel better about being obese (they didn’t use that word either!). Counting points and going to a meeting makes yourself feel like you’re doing something, but ultimately if you are happy and satisfied being “fluffy”–you’re never going to change. Get angry about it! Get disgusted with obesity and the junk foods that cause it! Fat of course is a good thing–but not when you have too much. Obesity is linked to disease…it causes weight related pains…it costs you money because you’ll be going to the doctor AND you’ll be buying new (larger) clothes (that you don’t like!) It is uncomfortable…it restricts your ability to run and jump and play with your kids….why would you ever want to tone it down and happily call it fluff? The picture is of me at my first 5K run in 2012. I was so tired I had to sit down…I couldn’t believe how hard it was. I wasn’t the old me–the real me. The Pauline that used to run cross country and play soccer in high school and college. This overweight person who had aches in the knees from the excess weight wasn’t me. After that run I was sick of being fat and not able to do the things I wanted to be able to do. I decided to make a change after that run. I was never going to let this happen again. And not even a year later you can see the “after” picture of me, 70lb lighter, leaping for joy and celebrating with my kids at Jumpstreet.   You’ve got to get some emotion in it!  Make a committed decision RIGHT NOW to not go back to how you were.  From this point forward decide to be a size 4 (or whatever is right for you).  The word decide comes from the Latin derivative of de: which means “off” and caedere which means “cut.”  When you make a committed decision you are literally going to CUT OFF any other option.  There is no other way.  And when you make a committed decision it always involves emotion.  Your brain responds to emotion.  You must feel it!  Decide on your pants size and get excited about it…because it’s going to happen!  Decide right now that no matter how much you don’t like working out it is MUCH more pleasurable than being fat. Decide right now that you enjoy working out because it yields such enjoyable results. We’ll be talking all about this on Sunday, webinar…

Getting Kids Outside and Active

Do you remember playing outside until mom called you in for dinner? If parents don’t take action, today’s kids probably won’t. In the last 20 years childhood has moved indoors. The average American boy or girl spends as few as 30 minutes in outdoor play each day and more than seven hours each day in front of an electronic screen.   Some of my fondest memories were playing outside! What about you? Not to mention all the great health benefits we got. Outdoor play and exercise has been known to lower childhood obesity, diabetes, and cancer. We also know that kids (and adults) are experiencing Vitamin D deficiency at epidemic proportions (linked to bone problems, diabetes, heart disease, and more). Guess where you are supposed to get Vit. D? …Sunshine!   We have a a ranch on 5 acres, the weather is gorgeous, and even with ALL that.. if I’m not encouraging these kids to get outside and PLAY there is a lot of reasons they would stay inside and NOT play outdoors Starting with…. kindles, movies, minecraft, American dolls, littlest petshop, calico critters, legos, cars, drawing, etc etc etc (you know what I’m talking about, right parents?!)   And none of those things are bad to me. Some in moderation more than others. But the goal is to get them to make “outside play” second nature. Not reaching for a “device”.   And this takes more than a little urging from me. Actually total direction. They are only allowed to play their kindles (as video games, aka minecraft, etc) on Saturdays for 4 hours. We purposely don’t have cable but do have netflix and amazon prime TV– all movies are at my discretion and very infrequent (on purpose). And then I have to just simply straight up tell them each day, “ok, time to go inside!” And if they try and come back in, I let them know they can help me with the cleaning! 🙂 🙂 🙂   I found one day I actually had to teach them how to pretend! They do play pretend lots, but how to have an imaginary adventure outside that last several hours took some prompting. So I said, “Here take this big long stick, and pretend it is a horse, and name it. Have fun, run around, and have an adventure!”   I used to LOVE being outside growing up. We would play for hours. It is just not second nature to our kids anymore. They aren’t learning it from other kids either. We are going to have to teach them (and make them!)   So this Christmas we put our money in making outdoor play that much more awesome. And it was several (many!) days of outdoor family projects putting it all together that created life long memories and taught the kids great lessons. We: –Built a tree fort (using all scrap wood. Purchasing stain and screws probably cost $50) –Installed a tree swing ($13!) –Bought a SWEET 15′ trampoline that…

Start the New Year STRONG with VICTORY CLUB

***READY TO START THE NEW YEAR STRONG? JOIN MY FREE FITNESS AND ACCOUNTABILITY SUPPORT GROUP*** Ok here’s the exciting news I was hinting at earlier today…. I’m launching the newest and best ever Fitness/Nutrition Support Group… that ever was! (I’m pretty sure of that 😉 ) After coaching for years now I’ve compiled everything I’ve learned to make this THE best most successful FUN group….EV-ER. And it’s called VICTORY CLUB. You will learn all the tricks of the trade–what separates the successful from the unsuccessful. Why you’ve struggled with yo-yo dieting in the past. Things fitness gurus might not even know that they do automatically in their brains. I’ve broken it all down into easy steps and will be teaching it to you. And best of all its free (shouldn’t health be free?!) You’ll learn everything it takes to lose weight, get free optional meal plans, and you won’t be doing this alone. So share to your wall or tag your friends and family–let’s make this amazing together… Get instant Access to the Facebook group (we start Monday January 4th!): >>>>> <<<< For 21 Days starting on December 4th, we’ll join forces together to lose weight, get in fit, start 2016 super strong, and create lasting results. There will be weekly training webinars, support, accountability, and if competitions motivate you there will be an optional one to join too. Here’s to kicking “New Years Resolutions” to the curb and making real lasting life long change! ___________________________________________ Learn more by clicking here:

carob chip cookies recipe

Healthy Recipe Carob Chip Cookies

These are my favorite!  They are soft and have a slight crunch to them.  I use Chatfield’s Carob Chips because they are sweetened with beet sugar instead of normal white sugar or corn syrup.  So a little healthier that way.  You can get them at any health food grocery store (like Sprouts or Whole Foods) Ingredients: 2 cups whole wheat flour 3/4 tsp baking soda 1 tsp salt (I use pink himalayan for the added minerals and health benefits) 1 3/4 sticks unsalted butter, softened 1 1/4 cup coconut sugar (or date sugar, or if you are using a liquid sweetener substitute 2/3 cup honey/agave) 2 tbsp milk 1 tsp vanilla extract 1 large egg 1 cup carob chips (the Chatfield’s bag has about 2 cups of carob chips so it will easily make a double batch) Directions: Preheat oven to 375 degrees Combine flour, baking soda, and salt in a small bowl. In a larger bowl beat butter and sweetener (coconut sugar or liquid sweeteners), milk, and vanilla extract until creamy. Add egg and beat well. Gradually mix in flour mixture. Stir in 1 cup carob chips. Spoon onto baking sheet in 1 tbsp amounts.  Leave space between them. Bake 9-11 min until golden brown (the cookies will naturally look browner since you are using a whole grain flour, so just look for the golden difference and then you will know they are done). Cool on baking sheets for 2 min. Remove to wire racks to cool completely.

Using Chisel and Hammer and working out and lifting weights during pregnancy

Lifting Weights While Pregnant

BELLY UPDATE! ••••••••••••••••••••••••••••••••••••••••• 35 weeks and 3 days….holy moly I’m going to be having a baby soon! Lol…it just hit me when I wrote that! Feeling really good – uncomfortable often of course, but other than that baby and I are doing great and all things are normal. There is a huge link to how you good (or bad) you feel in pregnancy with sleeping and eating well. Fruits and veggies and avoiding processed foods is so key…and naps are a must!  I make all the other 5 kids lay down too. Even the older ones usually take a nap (they play hard every day) or atleast they read and have quiet time. But that way I for sure get a nap too. I’m so much more pleasant after a nap…I’ll be the first to admit! Eating healthfully (and napping) come second nature to me now. I’m no longer tempted by junk food. I haven’t had a soda in 10 years. Or my favorite candy (Reese’s!). I’ve learned to make my own healthy desserts (peanut butter cups included–or life would not be worth living 😉 jk!) But I’ll readily admit- working out used to be the real struggle. This is my post workout pic this morning after doing the cardio workout from the new Hammer and Chisel program. (That was my Christmas present to Derek Abello SEO and his Christmas present to me was a set of Bowflex select tech weights! You click the dial to exactly the weight u want…so cool…). Many people (including myself) have preconditioning from childhood or past experiences that working out will give pain not pleasure when really the opposite is true. In every way working out makes us feel and look better. But you have to retrain your brain–sheer will power is usually not enough to create a life long habit. This is true for creating healthy eating habits as well. I’ll share more how to overcome this in a future webinar. Click here for my full review on Master’s Chisel and Hammer

P90 workout is great for pregnancy

P90 and pregnant!

October was a busy month and I got out of my routine. Honest to goodness truth (just being real y’all) I didn’t work out for like 4 weeks. I started to feel it…but then it really got bad when I noticed it. And then motivation kicked in like no other. I am pregnant but that doesn’t mean I’m weak. I’m may have limitations but I’m not totally limited. I just needed something to ease me back in…if we’re being honest lets just say workout is not my natural inclination…it’s always been something I tell myself to do. So I started back up with P90—Tony Horton’s home workout program specifically designed for low impact and modifications. It is simple and exactly what I needed. And short–at 24 min a workout I know it will be fast. Day 1–I started unable to do push ups or plank and 9 days in I can do the full 30 sec of half push-ups and plank too! The progress motivates me to do more and actually surprised me. I thought pregnancy wouldn’t allow me to do floor work. Day 9–I realized the limitation was self created and the truth was I was just out of shape. We can do so much more than we know if only we’d try. It’s not a hardcore workout but it’s the daily consistent effort producing results. If you need a entry level program that eases you into working out I can’t recommend this one enough. P90 Click here to see my full review of P90

whole grain blueberry muffins

Whole Grain Blueberry Muffins

Some people consider muffins a “cheat meal” because usually they are like eating a mini cake–full of sugar, white flour, highly processed oils–all of which are super bad for your body.  Purely empty calories. But not these muffins…these ones are good for you.  Whole wheat and rye flour for a protein nutritional powerhouse, blueberries full of antioxidants, and only lightly sweetened by coconut sugar, which is considered a superfood. This makes 36 muffins for my big family of 7…soon to be 8!  Feel free to half or quarter all ingredients if needed Ingredients: 3 cups water (you can use milk for a richer muffin) 1 cup coconut oil (you can reduce oil for less calories and a less rich muffin) 4 large free range eggs 8 cups whole grain flour (I used half wheat and rye) 2 cups coconut sugar (to replace with honey use 1 1/3 cup honey) 2 tbsp aluminum free baking powder 2 tsp salt (pink Himalayan or Celtic Grey are best because they contain all original minerals) 2 cups blueberries (fresh or frozen, but if you use frozen let thaw first) Optional:Unbleached chlorine free muffin baking cups (made by “If You Care” company) makes cleanup a breeze! Directions: Preheat oven to 400 degrees. Beat wet ingredients, stir in dry.  Batter will be lumpy. Fold in blueberries. Spoon into muffin pan, I fill to top of each to get the lovely little round top. 🙂 Bake 20-25 min until tops are golden brown and toothpick inserted comes out clean. (If you baked in baking cups you can remove right then to wire cooling rack, otherwise let stand in pan for 5 min.) Each muffin is about 140 calories.

how to have a healthy baby

Skip the Junk Food “Cravings” for a HEALTHY BABY

21 weeks 4 days…every other pregnancy it was going to be months before I lost all my baby weight. A quick recovery is made possible by eating clean and exercise. The whole “cravings” thing is real…‪#‎truth‬! …but the baby doesn’t need ice cream.  🙂 And nutritionally speaking, junk food can really harm the baby. I wish McDonald’s had labels on their food that said “consult your doctor if pregnant or breastfeeding.” The FDA requires that label on healthy supplements no matter how safe or good they are for you and the baby, and it scares a lot of moms –and yet no one second guesses Reese’s peanut butter cups (which contain toxic amounts of sugar and poisonous preservatives). So eat clean for your figure and for the baby! Stay strong! It’s only 9 months and it’s worth it!