Do you have 5 friends? 5 co-workers? 5 family members? Good! Well it is time to make sure to tell at least 5 women about heart disease and what she can do to prevent it!  If you found the miracle cure for cancer you’d share it with 5 of your besties right?  Heck you’d tell the world!  Well hold your horses, I have got the answer for preventing heart disease and although I am only asking you to share with 5 women you love you can share it with the world!  To keep your heart healthy you need to be active 30 mins a day, stay away from smoking an eat a balanced and healthy diet with loads of heart healthy fruits, vegetables and good carbs!  Now go out and tell the world!

“If you find it in your heart to care for somebody else, you will have succeeded” – Maya Angelou

A heart is a very valuable thing don’t you think? I mean people go through some pretty extreme measure to ensure that their heart is not broken in love and life! I mean think Romeo and Juliet?  They were so moved by the pain in their heart that they decided they just couldn’t take it. Now I know that has to do with the proverbial heart, but what if we took the same intensity for our life pumping muscle in our chest?  What if you knew how to save your heart from pain and ache? Would you do it? Great.  Here’s the kicker,  YOU CAN!  Now I know every lifestyle is different and starting new habits can be hard, but you want to save your heart right?  GOOD! So all you have to do is get out and get active at least 30 mins a day  and make sure you’re getting plenty of veggies and fruits! 30 mins is a walk during your lunch break, or a stroll with your kids and significant other after dinner it is beach volleyball on the weekends or zumba with the girls.. 30 mins could save your heart from pain and ache!  So lets get out there and kick heart disease in the pants!

“Wherever you go, go with all your heart” – Confucius

Heart Disease affects million of Americans every day.  Daily not only are people suffering from PREVENTABLE heart disease they are dying. Especially women. Too many women live silently with this and do not realize that they have the power to fight this! If you are the person who cooks and grocery shops in your house, you have the power.  You choose what foods come into your home and ultimately what goes into your body.  In my house growing up cooking well was a way to prove your worth. And cooking well in my family usually involved, butter, sugar, salt and deep frying!  Those are some of the main culprits in heart disease!  No woman’s worth should be based on the unhealthy food she prepares. Imagine the true love you can give to your families when you teach them good eating habits and serve them delicious healthy foods that sustain them and prevent things such as heart disease!  Try something new and healthy today!

See what others are saying and find out more at : http://www.getfitbook.com/category-s/61.htm

I am proud to announce that I will be Blogging with the  American Heart Association (AHA) for their Blog Your Heart Out campaign in order to raise awareness for heart disease and the ways you can guard your heart !

1. Kirsten Shaw I would like to know about how you drive traffic to your blog. I struggle with that (http://results-not-typical-girl.com/). Thanks!
   1. I don’t I just answer questions and try to motivate people. So sorry.
2. Alicia Sherry Hi Shay! I would like to know how many pounds have you lost to date? Your very inspiring.
   1. 225. Thanks!
3. Donna LeCren Eads How do you make time for you? I have 2 little kids and seem to always fall of the list. Everybody gets my time , but me!
   1. I have answered this a few times. IF you don’t take care of yourself you cant be the best for the people you care about.  You can fit in healthy lifestyle activities as part of your daily routine with kids. Kids in stroller and take a walk. Let them ride bikes around park while you walk with them. Family swim lessons. Why should healthy be something you only do for you?
4. Sarah Davis Petitpas Any suggestions for a mom who has a son with wheat, soy, peanut, egg, and a fish allergy…I am overwhelmed trying to plan healthy meals for us!!! Thanks xoxo
   1. WOW.. well I wouldn’t really know where to start. However, I understand how that would be hard.  But for me my diet mainly consists of lean meats (beef, chicken etc), brown rice and veggies which seems like it would fit for you and your son as well. The trick will be finding different ways to flavor it. I find sauces and marinades do the trick in changing up flavors. I would star researching seasonings and sauces out there but if you stick to the meal plan above you shouldn’t go wrong.
5. Cara Carlson Any tips for the extra skin after losing large amounts of weight from BL or you?
   1. No, sorry. Haven’t really gotten there yet.
6. Krystle Wagner What do u keep around for when ur sweet tooth acts up? always lookin for healthy ways to satisfy my random sweet tooth cravings!
   1. Fruit, larabars, liquid stevia.
7. Jennifer Clements Beagle I’ll try to think of one that no one has asked, but I’m sure that’s impossible! Okay here we go… do you still shop at Lane Bryant?? I love that store, but I’m looking forward to the day that I don’t HAVE to shop there!
   1. I do. I will always be a “plus size” girl due to my build etc. I don’t focus on where I buy my clothes as a measure of success.
8. Karina Knapp What advice to you have for girls with PCOS?
   1. Gluten free diet and be VERY diligent.
9. Albert Smarowsky what veggies would you suggest for someone who has issues with anything crispy (my dad has barely any teeth)
   1. Steaming veggies like cabbage, spinach for him.
10. Jacqui Banner How do you get motivated to get back on track when stress is so overpowering in every aspect of your life?
    1. Realize that my weight stresses me out the most so it’s a priority. Cant do muvh well if Im immobile or sick which is where weight would get me.
11. Michelle N Kirk Townsend How do your family and friends feel about your new life style? Thanks Shay.
    1. Some are supportive, some have made changes, some haven’t. I cant focus on how they feel, my reality is I was dying and no one could help me so I have to focus on how I feel and hope it inspires them. If not, I cannot change them.
12. Camila Paulino how can you overcome those annoying sugar cravings?
    1. I went without any sweeteners or sugars for several weeks on the ranch. You learn to taste “sugar” in fruit and other things and its liberating!
13. VeeVee Snow Hey Shay…what are some things you do for yourself to celebrate your successes?
    1. Pedi, manis, new workout gear, and a fab outlook on life! 
14. Joel Robison how do you deal with cravings for sugar? I tend to get strong cravings in the autumn/winter
    1. See question 12 
15. Stephani Behrle Whats the best exercise to tone your thighs and also upper arms please? You look awesome, keep up the great work!!
    1. Kettlebells are awesome for legs and arms. For upper arms bicep curls, chops, tricep dips, rows, etc.
16. Shanice Marisa Taylor How do you keep exercising when you’re in college??
    1. Make it apart of your schedule. “schedule” it like a class.
17. Liz Walker Can you post a current pick of yourself?
    1. People are posting pics all the time on my wall from me traveling across the country. Check em out.
18. Karine Heart What motivates you to keep going and to lose weight?
    1. My health.
19. Becky Minkus Danto Can it be possible to gain weight cause I am Over exercising and not eating enough?
    1. It is possible to not lose weight because your body is in crisis and adapts to your levels of intensity. Your body can retain water if you’re not eating enough and a hormone imbalance caused by malnutrition can cause your body to store excess energy (weight). If you KNOW you are doing this please STOP. It will not help but hurt you in the end.
20. Erin Velez Shay….do you retain water and get stiff after your workouts…It seems like when I exercise I gain 5 lbs during the week
    1. With running yes. The electrolyte shift is massive plus I have edema from years of excess weight. Monitor your electrolytes and salt/sodium intake.  Emergen C makes this stuff called electro mix (green box) you add it to water, or just a pinch of sea salt to get electrolytes.
21. Teressa Yarbrough Do you have children and if so how many. Your bio says you do but you look so young! Thanks for all your inspiration Shay.
    1. I have 2 boys. I am 31 
22. Deb Prynda Bowlby I am getting stuck with lunch ideas. I would love to hear ideas of what you have or any type of ideas
    1. I make extra protein at dinner ( chicken, fish beef etc) and the next morning pack that with frozen veggies. I keep microwave Brown rice at work.. I fully admit it, I’m not creative I am a survivalist.. lol.
23. Paula Aishe what is your goal weight
    1. No goal weight. Just to keep active and inspire the world.
24. Tamara MacInnis Hey I love your story! anywho, have you ever worked out hard all week and stayed at the same weight or even gained some? and if so how do you stay motivated when the scale doesn’t seem to be on your side? thanks♥
    1. YES! Realized its not about the # or the scale. Its my life, my health, my future. A scale does not measure success.
25. Heather Quinlan Hey Shay! What kinds of workouts do you suggest that are low impact for the feet but will still pack a punch? (I was just diagnosed with plantar fasciitis and sinus tarsi syndrome) And what do you suggest that’s low carb/sugar when you’re craving a sweet!!!!! Thanks, and keep doing YOU while inspiring US!
    1. First you should look up a neuromuscular massage therapist! She can help with the feet issues!  Second. Swimming. And hey isnt his more than one questions? Just kidding… fruit is my go to sweet.
26. Mary Subcasky Kramer What are the best low priced walking shoes. I have tried many kinds and cant find one that doesnt cost over $100
    1. I am a firm believer in investing in things that are important. I have bought FEW things in my life over $100 but shoes are one of them. Mainly because if you mess up your feet it sucks!  I wear Muzinos & Asics. I have found asics at Ross, tj maxx etc for under $30.
27. Teressa Yarbrough @ Erin question I also feel heavier when pick up the workouts any help for that?
    1. Feel heavier? Or weigh more? It is possible to gain muscle, and when you increase impact on joints they can swell/retain water for cushion. This isn’t a BAD thing.  You need to figure out what of that scale # is muscle, what’s fat, bone, water etc. The body is complex. So is weight.
28. Amber Schalansky Oh man…I hope mine makes it in! Shay – What is your marathon plan? When is the race?
    1. Plan? Don’t die! Lol… I am using the galloway method for training. Race is in November.
29. Tracy Price Barbato What do you do if u are depressed to motivate you to exercise?
    1. Exercise anyway. It releases endorphins which battle depression.
30. Jamie Bartsch What is your plan of action when dealing with the holiday gatherings, goodies, and great food?
    1. Last year we at T-day at a resturaunt and I got the kids plate. Perfect portion and NO LEFTOVERS! For the other holidays we made new traditional foods.  Seriously, where is the rule book that you MUST eat a bag of sugar and barrel of fat on Christmas? That’s a head issue I had to get over.
31. Sherry Coughlin I have hip issues(hip joint is almost obliterated)- is swimming, water jogging and ellipitcal enough exercise to lose weight if I eork it with a healthy eating life style?
    1. YES! 80% is what you eat!!!! And swimming is one of the BEST workouts!
32. Megan Barlogio Is it safe to eat 1200-1400 cals a day?
    1. Depends on YOUR body. Ask your doctor for an individualized #.
33. Ragine Thomas How can I loose weight when I have NO motivation or any support? nobody wants to go w/me 2 d gym & im alil nervous 2 go on my own!
    1. Decide what you want more? To be depressed or to live? A little bit of anxiety ( fear of gym) is better than lifetime of sickness. Look for a YMCA or friendly gym. Guarantee you’ll make friends. OR the first few times do a class then you wont be “alone” . Also just walking around your hood with your music.. doesn’t have to be in a gym!
34. Ana T Mejia Please dont count the ones you already answered on previous blogs!! The best (and that one that works) cardio?? (please no jumping/running) I feel too much pain in my heel!!
    THX!♥♥
    1. You will need to get your heel assessed.. those are the best exercises ( running) however you can swim, kettlebell and walk 
35. Vanessa Spivey Shay, what’s the best part about losing weight?
    1. Not finding it again? Haha.. just kidding! There is really no BEST thing besides living… its awesome.
36. Erin Henry How did you find time when you got home to work out? I tried the gym but my younger son wouldn’t go in the okay gym and I always felt guilty leaving them with a babysitter. How did you overcome all the obstacles of losing weight and having time to take care of your family?
    1. See my answer to question # 3 
37. Chrystal Broussard Compean How do I deal with being so hungry and you know you don’t have any more calories to eat.
    1. Incorporate foods that are more filling. Don’t just look at the amount of calories but quality. If you eat 1500 cals of crap you’ll be hungry. If you eat WHOLE foods with nutrients you’re less likely to be hungry. Also your water intake can make you think you’re hungry if its too low. AND you should make sure snacks are a complex carb & protein so you stay fuller. And lastly, sometimes hungry is boredom or emotional, You need to check yourself and see if that’s the culprit.
38. John Salvi I crave alot of carbs…bagels, pizza, bread and pasta….anything I can do to get rid of my unyielding carb cravings?
    1. Try a B vitamin like B complex & B12 helps produce serotonin which is what the body gets from breads and also vitamin B helps convert energy from carbs so your body gets what it needs more efficiently and doesn’t ask for more.

1. Robin Moka dont know how to get motivated….
   1. Robin, I have answered this before and here is what I firmly believe:

http://www.shaysorrells.com/motivation/motivation/

1. Cheryl Parkes Shay do you ever eat baked items like blueberry muffins? I did not see it on you shopping list
   1. Cheryl, in short, no. I dont typically buy baked goods because they often have loads of either sugar, fat or something else Id rather not have. There are some fab recipes for low cal, low fat, no sugar baked goods but the honest to goodness truth is I don’t have time to bake! so sad! Maybe one day!
2. Sherrie Atteberry YOu talk of your bike, How did you decide that was the one best for your workouts?
   1. I picked a Townie which is a “road bike” however it has a bit of a cruiser feel and yet has 21 gears. I picked it because its easy to ride (flat foot technology which means you can put your feet down at any time, and you sit up straight) its not super intimidating and living in a beach city I can hit the trails or the beach and get a great workout in. The bike I had prior was a 1960’s rust covered 1 (and a half) gear schwinn and it gave a killer workout on the 9 mile trail by my house! So it its not really about the bike but what you do with it! I would check in with your local bike store tell them exactly what you plan to do and your budget. If you’re local two wheels one planet in costa mesa is the BEST and tell them Shay sent you!
3. Naomi Gorman What is your favorite receipe with the most taste
   1. I don’t really do “recipes”  per say. I am an experimental cook really even though I keep it really simple. I have a stock of seasoning mixes ( mrs. dash no salt and different organic blends) as well as sauces/marinades. I always set my chicken or fish to marinate over night in whatever seasoning or sauce I am in the mood for. I steam my veggies and sprinkle a little garlic powder and sea salt, or toss a salad with spring mix, spinach, veggies and some fruits and I LOVE trader joes balsamic vinaigrette although I sometimes make my own also. I just find that this works for me because its not overwhelming or over thought.  Go mad scientist in the kitchen and find out what you like.
4. Red Smith What is the most fun exercise any trainer has ever given you? Keep up the great work Shay. You look gorgeous!
   1. I love cross fit workouts ( google them) they put the fun in functional.. you do things like flip tires, kettlebells, push cars, pull sleds.. its AWESOME!
5. Katherine Bowling what are some of your favorite exercises to do outside or in home without machines on cold days how do u get motivated ohio is getting pretty chilly
   1. well if you live on a farm or have a car some of the ones from the question above apply! Also just walking is one of the BEST workouts.. no equipment required. I dont deal with too much cold weather here in so cal, but when I was in NE with 6 feet of snow I shoveled snow for a workout! Basically its about moving.. so whether its dancing in your living room or cleaning house, gardening or shoveling snow just get active. Also you can do livefit workouts from home.. ( free kettlebell workouts, look them up on facebook)
6. Xochitl Montes-Simancas Shay, did you struggle with emotional eating/binging? If so, how did you overcome it?
   1. Yes I DO struggle with this. Its an addiction and you do not overcome it, you deal with it on a case by case basis. Often times I try to do something opposite of eating.. walking, swim, run.. or sometimes I realize I just need to feel full so for my next meal I will have the biggest salad I can muster ( the majority (80%) of it being leafy greens) which satisfies that full issue yet doesn’t sabotage my progress. Also therapy and a good friend.
7. Nicole Ailstock Holt i am a stay at home mom,… what can i do at home to help keep me on track besides eating healthy?
   1. Jillian says eating is 80% so once you have that down I know running after kids is definitely a workout! But besides that put the kid sin a stroller and go for a walk, if they are older get them on their bike and go for a walk. go to the park and PLAY with them, look online for some active mommy and me groups in your area.  Work it out with the hubby to get in 30 minutes of a job or whatever in the AM before he takes off for work. Its all about making it work within your life.  It doesn’t have to be difficult.
8. Julie Weekly when you are on your “monthly” do you take it easy or push through the achy,crampy feelings ?
   1. It depends. I try to make my “rest/recovery” day on the worst part and the other days I stick to the plan. I DO stop all caffeine during this time, increase the water and add some camomile tea. Research shows that working out can actually lessen the pain and symptoms!
9. Dannielle Niewald Shay, do you have any advice for those days that just seem like everything goes wrong? I feel so accomplished after getting back into working out and eating right and then I have a set of really bad days and it throws everything off. How do I stay motivated to push past the crappy days?
   1. Yep: http://www.shaysorrells.com/motivation/quick-hit-your-reset-button/
10. Kylee Bookhout Good Morning Shay! Ok So at the Gym what is your fave cardio machine to do? fyi did i mention i Hate the stairmaster! Hehehe
    1. Usually you hate whats the best for kicking your butt! the one machine I think people overlook is the rowing machine. Jill had us do a lot of this and I realized its a total body workout and  yet no stress on the knees!
11. Stephani Behrle I’ve lost over 120 lbs since 2007 and need to know the best exercise to get rid of the excess skin on the upper arms?
    1. As soon as you find this answer pass it on.. okay for real, there is not any “exercise” for skin unfortunately. Its a mater of genetics, time and your diet. certain foods increase elasticity in your skin, but not drastically. I choose not to focus on my loose skin as it is much better than my FULL skin
12. Mary Bele Hi Shay!! I have been overweight and or obese most of my life. I have been successful at losing weight and have lost about 75 pounds from my highest weight. I become unmotivated and fall back into bad habits, binge, feel terrible about myself, etc… How can I get and stay motivated to reach my goals?
    1. http://www.shaysorrells.com/motivation/quick-hit-your-reset-button/
13. Kelly Delp Is it better to work through soreness or to rest when sore? In researching some running/workout programs it has you working out 5-6 days a week but I’m never sure if I should push through soreness or rest.
    1. I work out 6 days a week and I have 1 recovery day. That plan is not for EVERYone.. however its effective for my goals. As for “soreness” light massages, salt rubs. and workouts are teh best remedy. Keep at it! Getting the blood moving with movements helps get the build up of lactic acid in your muscles moving.
14. Julie Lundstrom-Roth I injured my right knee and due to insurance probs which are finally fixed will be going to find out what is wrong. Do you have any exercises you can recommend for someone who has to sit that doesnt involve using my right leg?
    1. I would ask my trainer Alysia Gadson on facebook she specializes in injury workouts!
15. Michelle N Kirk Townsend Shay, what is the most healthy way to make chicken and dumplings?
    1. I wouldn’t even know how to make this unhealthy!!! So sorry! But I say don’t be afraid to experiment. look at your regular recipe, what are the things that stand out as “bad”? look for substitutes to those items and go for it!
16. Brigitte Read Are you coming to the UK?
    1. I sure WISH! If an company would like to bring me out to participate in an event or speak I would be there in a heartbeat!
17. Lori Page i had surgery on 5/28 and it was just after my valley’s biggest loser challenge and i was in better shape than ever. since my surgery i am having a very hard time getting back on track, mostly don’t have that support anymore. can you give me some pointers on how to get back on track i am waiting for a spin class with bob…hoping that will motivate me too!!
    1. http://www.shaysorrells.com/motivation/quick-hit-your-reset-button/
18. Matthew McBee Do you know of any recipes for marinades, to make tofu taste like meat?
    1. I am going to check into this one. I am not a tofu eater.
19. Christie Ring Mowry What keeps you focused?
    1. living. goals. helping others.
20. Paula Stevenson i saw on the biggest loser show where they used weighted hula hoops what do u think of them?
    1. I have never used them.  But as I always say, movement is movement! Whatever gets you moving!
21. Kathy Bigoss Shay, How do you get through the “bad days”? I have been battling my wieght issues my whole life and I was doing great. Lost 50lbs and recently had alot happen in my life and now I see the scale slowly going back up.. I really need to get re-motivated!
    1. http://www.shaysorrells.com/motivation/quick-hit-your-reset-button/
22. Vicki Martin What is YOUR daily routine like?
    1. Get up, workout (moderate-intense), go to work, home, activity w/family (low-moderate) dinner, bed. that about sums it up.
23. Laurie Diven Hi Shay! When things get really stressful do you ever become afraid to eat for fear that if you do, you are going to over eat? If so, how do you deal with that fear?
    1. No, I stop and realize that food is a necessary thing for my body and that it does not have control over me.  I try to deal with the stress (workouts, talking with friends, therapy) and I just make sure that I stick to the plan and measure things out. I increase my water and vitamin C & B and use some relax techniques.
24. Crystal Bailey Sanders how do you kill the word cant when you’re trying to lose weight
    1. Take the T and bury it in the backyard.   Honestly, you just have to decide.. “do I want to move towards LIVING or DYING?” and then go. There is NO failure in LIVING.. its a lifestyle not a diet.
25. Lindsay Chalson Stadler I don’t know if there’s room for another question, but here’s mine: how do you treat exercise while sick (with a cold, for example). I have a lingering head cold and am trying to figure out if I should just go for a run and struggle through, or if I should take it easy till I feel better. Thoughts?
    1. Start by taking a brisk walk, after about 30 minutes the endorphins will kick in and you will either want to keep going (and realize you needed to push through) or you will want to hit me in the face, in which case you should rest But honestly, sometimes when you are ill your body needs the good things your body releases when active, however you may not be as INTENSE or long but moving should be attempted.
26. Chantall Grillo How do you find the time ith work and the kids ect?
    1. See my answer to #8 for Nicole.
27. Charity J. Horn Hey Shay! I would love to know your thoughts on weight loss surgery.
    1. I was advised for WLS before BL. the things that scared me were: the death rate/possibility, the  inability to absorb nutrients, the rate of regain, the side effects/issues and the behavioral aspect. I realized that if my body did it, it could UNDO it. I also knew ( from my experience in cognitive behavioral therapy) that I needed to rethink my life, relearn my lifestyle and deal with what got me to 476. So I choose the “natural” way. I have spoken with many people who are happy with their WLS and I have spoken with many who are unhappy and wish they had taken the other route. So in the end, its not a decision to take lightly, should be well thought out and you should know all of your options.
28. Ana T Mejia Shay, dont count the ones that you already has answered please,that will make room for new question to answer! I hope mine is not one of those! lol
    the best Cardio? and that really help to burn more calories…?
    1. In order as I know them: Running. Kettle bells. Swimming. Elliptical/stairmaster.
29. Christy Cornwell Shay what do you think of the low carb approach, with excercise?
    1. It works for some people. I think the key is not to “deprive” I use a “lower” carb approach in the sense that I TYPICALLY only use brown rice products (tortillas, rice, etc). Wheat does not agree with me fully. I think it can work for some and not for others. I have researched that it works for women who have poly cystic, endo, or other female hormone problems pretty well

• • Valerie West Fambrough How are you fueling for the marathon and managing your weight loss at the same time?- I am not currently on “weight loss” phase as much as I am maintaining. After losing the 225lbs in a year I was medically advised to maintain for a period of time before resuming my weight loss.
  • Angel Zinn When you went home, what was the easiest way to get your family to eat healthy?? Especially the kids? My kids think all healthy food is gross
    - I made them the same things I ate ( with added things because they needed more calories as growing bodies & minds) I had them shop with me and cook with me so it was “fun” for them. We adapted their favorite foods like pizza.. we use brown rice tortillas, marinara sauce, turkey sausage and parmesan cheese. They love making their own foods and even though vegetable are a slow process, we keep at it and they learn to like things eventually. Especially when there are no other choices
  • Kaitlin Mae Schneider What is one of your favorite things to make for dinner?
    - I really keep it simple, I get the marinated ahi from trader joes and I make a salad.. delicious.
  • Diana Funk I work second shift and therefore am up until 1230 at night. I know you aren’t supposed to eat after 9pm but I eat dinner with the kids I watch at 5pm. I can’t wait until the next day to eat again! Is this ok? Or do you have any suggestions of what I SHOULD be eating later than 9pm?
    - I remember jill saying that it isn’t that there is anything WRONG with eating late, its what we eat thats wrong. I think if you had a typical light meal like lean meats and a salad or vegetable you should be fine.
  • Megan Phillips What was the first place you wanted to go shopping when you lost all of the weight?
    -well being as though I am pretty cheap I don’t enjoy shopping and really haven’t had much desire as I am still changing and I don’t want to spend the $ on something I cant wear in a few months.
  • Laura McClellan what is your favorite healthy snack??
    - Check the last 2 blogs with ask shay thursday answers, I have answered this one a few times and its also in my meal plans and grocery list blog.
  • Gaby Perez how do you feel now that you have lost all that weight, and how do you manage to make time to exercise when you have a busy schedule?
    - I feel a lot better than I did! I feel alive again which is the best part. I make it a priority and I integrate it into my every day life. I take bike rides with family, walks with friends.. Its not about slaving over a machine, its about getting out and being active.
  • Brandy Pierce Mims Do you do anything or eat any certain foods to curve your appetite?
    - not really, I find that when I eat whole foods ( veggies, fruit, lean meats, complex carbs) I stay full somedays its even hard to get all my calories in because the foods I eat now actually give my body what it needs rather than the foods I used to eat that left me wanting more.
  • Candi Walshire Sutton How do you keep yourself motivated?
    -see my last 3 blogs and see my blog titled ” motivation”
  • Heather Sams Do you workout with any of the biggest loser DVD’s? If so which ones? And are there any other fitness dvd’s that you recommend?
    - I dont do DVD’s simply because I am not good at them. I need someone there in front of me. Although I have heard people love the bootcamps ones!
  • Emily Daeger what do you eat to fuel your body for 5ks?
    - I dont change my diet around my exercise. My daily food should fuel me for anything I am doing. I eat normally on run days. Whatever you choose to do, don’t believe the carb loading stuff, its not true!
  • Jennifer Merkley Barlow Shay, what is the trick to getting motivated to lose weight. My husband has been told he will get Diabetes if he isn’t careful and he really wants to be there for the family but he lacks the modivation to start. It’s like he’s scared to let go of the candy and junk food. What triggers the initial start to lose?
    -See my blog on motivation, and see my last two “answers” blogs.
  • Katherine Bowling ok i work in a doctors office and currently trying to get into the military and i need to drop 25 pounds well with the drug reps bringing in food and me sitting here on the computer its hard for me to get active at work what can i do to drop that 25 pounds and get healthy and keep it off by the time i get off work i want to sleep
    - You have to choose what you want more, your future and your career choice or the food they bring in. Just because they bring doesn’t mean you have to eat it. You could also ask them to bring healthier stuff! IF they want your business they will!
  • Carolyn Jones Which is your favourite exercise to burn the most calories in the shortest amount of time? With 3 kids , time is valuable and i dont have much of it
    I really love spinning but running and swimming are known to burn tremendous calories.. and Kettlebells give you card & strength training in one workout so its fabulous!
  • Marianne Bagai Its 11pm, you really should be in bed but you are super hungry. Eat something or just go to sleep?
    -drink a glass of water, then if still hungry try some sleepy time tea, then go to bed.
    or
    What food that people consume frequently do you feel is the biggest calorie waster and hindrance to weight loss?
    - SODA, milk, fruit juice!!! DONT DRINK YOUR CALORIES!
  • Tina Simkins Kendall How do you jump start the weight loss again? I lost 130 had a thyroid tumor, now up 30 lbs and FIGHTING hard to lose and it is not moving!!! (Thyroid levels are normal now again.)
    -Change it up, find a new workout routine try some new veggies..
  • Stacy Owenby How do you keep your self on track? I keep starting and then falling off the wagon
    - You have to make it a lifestyle change not something you get on or off of.. if its a lifestyle you cant fall off.
  • Denise Nelson Gehrke How did you learn to run? Maybe a strange question but I really want to run a 5k and cannot figure it out.
    - Not a strange question at all.. took me forever to get up the courage to do it ( see my blog “running” for that story) you start wherever you can, 30 seconds? great.. run 30 seconds, walk a minute.. repeat as much as you can.. tomorrow do the same next week try running 45 seconds, walk a minute…. you’ll get it.
  • Nicole Goins What has been the hardest obstacle for you to overcome?
    - ME.. I think we are our ONLY hindrance, not schedules, people, work, or gyms. Its us, we make excuses, we find reasons.. there is always a way to make your life better but only YOU can do it and you can only do it for YOU.
  • Christy Gallegos Do you feel like you look the same?
    I lost 52 lbs and I feel like without looking at the “befores and afters” I would not see my results. I feel I look the same.
    - No, ( but them I am 50% of what I was) I understand how that can happen and I truly encourage you to seek some counseling. Body image is difficult especially when you lose a significant amount over time. I still have “fat” days where I feel huge.. but I know I am not. but a lot of that comes from talking it out and accepting myself.
  • Lynn Shipp Do you have any tips to avoid injuries? Or advice on common aches and pains experienced from exercising?
    -Ice and rest are just as important as activity. Ice after every workout and allow your body time to recover.
  • Sheila Warner How is your skin springing back? I met you in Lexington Ky and you looked fabulous! My arms and legs are shrinking nicely with sagging skin disappearing, mu stomach and lower belly. Um, not so much! Yowzer! I started at 335 and have been heavy my entire life so I’m hoping it will eventually go down because I don’t want to think about surgery to have it removed!
    -I have lots of skin in lots of areas.. I don’t worry about it much really, I see it as “battle wounds”. I may have it removed one day but for now I am just enjoying having loose skin instead of full skin
  • Sheri Oswald After some research I don’t find any information on losing weight is 80% of what you eat, where does that come from?- Jillian. as with anything you will have varying opinions, however if you research calorie intake vs. calorie expenditure it should make sense. Eat less than you burn, you loose weight .exercise or not. You burn calories even doing nothing ( just not a lot)
  • Brenda Rose Prell Shay, what is the secret to reading labels? What pops out at you telling you to PUT IT BACK!?!
    - I look at the ingredients first, how many are there? can I pronounce them? can I identify them (chemical or natural)?  if there are chemicals or artificial anything its back on the shelf. I then look at calories.. then serving size is there more than 1,000 cals in the entire package? I put it back because it creates “damage control”  to not sabotage myself. I also look at sodium, sugars, fiber and protein. less of the first two more of the second 2.
  • Jackie Gergel Moranville What is the one exercise/activity that you were reluctant to try but ended up loving anyway?
    - spinning.. those seats HURT at 476lbs!
  • Lisa Harvey how do you suggest a way I can get a 12 year old who is 240 pounds to see that she cant eat just because she feels like it? And when she does eat it shouldnt be a 10 course meal!!
    - First you need to find a way to be understanding and supportive. Just today on my page someone posted that after asking me what to do with her overweight teen he has lost albs and is active. What I wrote her was: only keep food in the house that is … what I call “damage control” ( under 500-1,000 cals for the whole BAG/container/package) My picky eater has had to learn, and sometimes that meant sitting at the table, the hard way that fruits and veggies although may be strange are what we eat and thats the only option. Yes they may refuse for some time, but eventually they will eat them. promise. May take some fits and some hurt feelings, but its better than a lifetime of weight problems.  You are the parent and you are in charge of portion control food, but find foods that he likes that he can have like carrots, blueberries, strawberries and almonds. The good stuff in those outweigh the bad and you’ll get tired of eating them way before you eat too many. You will have to make some changes for the whole house and not just him. Even though you may not need to loose, you will have to lead by example in eating well. Also make family time active, take walks after homework or before dinner , bike rides. Doesn’t have to be “sports” .  Keep at it and keep loving him.. sometimes self esteem is REALLY what we need.

1. Heather Johnson What marathon are you training for?
   1. Possibly NYC
2. Ashley Russell What is your favorite protein powder?
   1. Jay Rob protein- or Nectar ( no carbs)
3. Carla Villaruel Flores I LOVE to spin. Tips on a good pre and post work out snack?
   1. Almonds and a small fruit like apple slices.
4. Kat Kathy Kathryn McIntyre Are ya gettin tired of them Subway sandwiches yet?
   1. Nope!
5. Michele D. Leftwich Shay, how do you stay motivated to keep going with your workout routine, eating right etc?
   1. See my blog on motivation 
6. Reyna Brown Do you wear a body bugg still and if so, what is your intake and burn?
   1. I do at times (on runs, during new exercise). I don’t share my cal burn or intake because it should be personalized for each person and when I shared mine before people became obsessed to reach that number.
7. Nick Gaylord Since you are training for a marathon, what tips can you give to properly train to run a marathon?
   1. Galloway method! Run, walk, run.
8. Kristen McCurdy what are the best ways to get past a weight loss plateau/ what workouts do you find you get the best results from?
   1. Change change change.. change it up.. if you are eating the same things and doing the same things you’ve got to make some changes to throw your body out of routine. If you run, swim and vice versa.
9. Cynthia Cunha-Bird How hard was it to get on the biggest loser I planning on applying for season 11?
   1. I don’t think it’s a matter of hard or easy. Over ½ million people try out every year. They select 20.. odds aren’t great. It is a long process.
10. Jerrie Flanders Loftin Shay, I just TKR surgery & would know if you can recommend any exercises that I can incorporate into my physical therapy to help speed up my weight loss. Thanks!
    1. Sorry, not a PT.. wish I did! I would find a good PT and ask them.
11. Kayla Sanders-Knight Whats the most easy and efficent exercises to do at home to get results??? Especially for tummy flab!! I want a tone flatter belly!!!!
    1. Eating right. 80% of weight is what you EAT.
12. Faith StarKid Rader what burn/intake did you do while on the ranch?
    1. See my answer to # 6
13. Steven Browning what tips do you have for some to prepare to run a marathon?
    1. See my answer to # 7
14. Mega Tan Gene Penny Have u tried the p90x workout and if so what do you think about it?
    1. I haven’t, heard great things about it though. If it works for YOU go fir it!
15. Tina Masteller-Gregory Are u following a training plan to get ready for your marathon?
    1. Yep, see # 7
16. Leigh Minicucci when you have a sweet tooth what do you turn to?
    1. I try other things first like a walk, then I try drinking water, then I make my own sorbet with frozen fruit, almond milk and liquid flavored stevia.
17. Kathy Weist How do you stay motivated on working out. Thanks for your comments!
    1. See my blog about motivation.
18. Lee Gallman Every time I buy a pedometer, it is never accurate. Can u recommend a good one?
    1. I use a garmin.. its GPS enabled and very accurate but it’s a pretty penny.
19. Paula Wasson Have you ever heard of Isagenix Nutritional Cleansing and Repleneshing program?
    1. Nope
20. Courtney Luper Any advice on getting started and getting motivated when you have so much to lose? I need some motivation Please!
    1. See my blog about motivation
21. Heather Strittmatter Stiltz Have you ever had a green smoothie? Would you consider incorporating them into your diet?
    1. Never heard of them.
22. Stacie Schmidt Are you doing other races in prep for your marathon?
    1. No, my joints will not do well with that
23. Jennifer Heins Gaul it’s those last few pounds that dont want to come off. Just 20 more and i cant get hem off. Any suggetstions?
    1. Change change change.. change it up.. if you are eating the same things and doing the same things you’ve got to make some changes to throw your body out of routine. If you run, swim and vice versa.
24. Kirsten Shaw what keeps you from slipping back into the “old” shay?
    1. My awesome new self, which is much happier and healthier. Don’t get me wrong I still screw up and fall down, its just that I get back up much quicker, realize my mistakes, learn, and adapt now instead of wallowing in the setback.
25. Prissy Longshore okay i am a stay a home mom and i am a new photographer, i dont have money to join a gym any ideas on what i can do at home to lose weight,,,,im about 95 pns overwieght… i used to do atkins diet and it worked before,, have tried it again but was much harder this time around…
    1. www.lifitrevolution.com Free program my trainer does.
26. Katie Windau Shannon What do you think about detoxing or fasts?
    1. Detoxing I get, fasts I don’t.
27. Aimee Ovard Waters What are your thoughts on the HCG “diet”?
    1. Don’t know much. Sorry.
28. Cara Carlson & Kristen McCurdy What do you or BL recommend for the extra skin after losing large amounts of weight? Surgery? Any specific tips? I kept hoping mine would disappear, but then again we can all dream! I am still healthier, with or without extra skin! Thanks for being you!
    1. Some do surgery, some live with the “battlescars”. Jillian says its heriditary and age and diet have a lot to do with how much you will have.
29. Leah N My question is a weight loss and Subway question LOL I love subway and look forward to eating a footlong low fat sub my question is, as long as I am not adding the added fats to my meal or even sides is it ok to still eat the footlong so I can stay satisfied….. I never feel satisfied with just the six inch….. thanks for you time
    1. The only footlong that the calories are right for a meal is the veggie. Which is 500 calories. The other can get up to 600 and above (while still less than most burgers) depending so a normal serving is the 6” you can add 2 bags of apples for another 60 cals and get tons more fiber and a fruit serving which balances out your meal.
30. Dave Michael Did you finish the Marathon with Jared, and which one is it
    1. Not yet. Not exactly sure. Will announce when I do.

1. Shaunda Vangosen Shay How do you stay motivated?
   1. It is difficult, but for me I keep setting goals, a marathon, a trathalon, a clothing size. I keep changing it so I never lose sight of the overall goal.. progress. I also don’t look at it as a temporary thing or a “diet” it’s a lifestyle.. do you need motivation to live?
2. Christina Toney Bates Share your one of your favorite recipes.
   1. I like to keep things simple, when I make things complicated I get overwhelmed.  I make a chili using canned black beans and red beans, store bought fresh salsa, garlic and onions with some lean ground beef or turkey! Makes a few meals and tastes GREAT!
3. Sheryl Becker What are 5 things that people would be surprised to know about what life on the Biggest Loser ranch is really like?
   1. There are not cameras 24 hours a day, the kitchen is really small, no one cooks for you or cleans for you, and you do not have TV or computer access.
4. Angel Zinn What is your favorite healthy dinner?
   1. I like lean meats such as chicken (Ahi tuna is a fav) a greek salad and some brown rice.
5. Mary Plakiotis Martin Why didn’t you lose more weight for last seasons finale?? You could have had 100grand.
   1. Mary, losing 225lbs in a year is a great feat in my eyes and unfortunately the more you lose the slower it gets. The money NEVER motivated me and it still doesn’t. The check wasn’t a finish line for me. I will never be done on this journey and I was not willing to hurt myself for a check and that was not what the deal was about in the first place. Subway represents real people who lose weight the real way. I lost 52lbs in 5 months.. for the majority of overweight people that’s fast! Not to mention that I kept a full time job, I am a wife and mother of two. So I am sorry that I disappointed you, however I am very happy with myself and my progress.
6. Kimberly Buxton What is your typical eating pattern? Any must haves?
   1. I eat 3 meals a day and 2 snacks. Snacks are a must have. I find that when I skip them I get really hungry and almost always end up paying for it at the next meal.
7. Sarah Elliott What are your favorite exercises and why?
   1. I love kettlebells. Its an all over body exercise, doesn’t hurt my knees and I can do them from anywhere.
8. Carmen Cooper Dowler what do you do about family events and reunions and such…
   1. I plan ahead ( eat before I go, have fewer calories throughout the week to create a buffer), I bring my own food and I recognize that because I change does not mean others will.
9. Vanessa Guttry Noble I’m a person living with chronic pain (fibromyalgia) and constant setbacks what would you recommend for someone who needs to move to get their pain under control and just can’t because the pain is too much?
   1. Vanessa, as much as I would like to help I am not a medical professional. There is however a discussion on my facebook page where a couple of people discussed their methods of working with their FM. I have heard that starting slow and staying steady like a mile walk each day helps.
10. Paula Stevenson shay, what do you eat for sweets?
    1. I have stopped eating refined sugar as much as possible. I make “shakes” with frozen fruit and almond milk. I make my own yogurt with greek yogurt and sugar free jam, I do have frozen yogurt from time to time as well.
11. Heather Fitzgerald when you start working out and dieting cold turkey. how do you keep yourself motivated
    1. I didn’t have a choice, I was locked on a ranch, so unfortunately I am not sure how to answer that really. But I can tell you that you need to be in the right frame of mind. Its not a diet, not if you want to succeed. It needs to be a lifestyle. You need to be ready to make the choice that it’s the rest of your life.
12. Eric Smith Does the Biggest Loser work out a financial deal for you to be away from your job for such a long period of time? I can’t imagine an employer being too happy about giving someone a leave of absence for such an extended perios of time. And what about your personal budgets during the time on the ranch?
    1. Eric, that’s a few questions!! But basically, no there is no financial “plan” I took a medical leave. When I told my employer, hey I am 500lbs and your either going to have a dead employee or a I go and come back and you’ll have a fit one.. they had no problem signing it. Some people aren’t so lucky, they quit their jobs, they borrow money, they go into debt. But for some it’s worth it and for some iit is about life or death.
13. Lindsey Seals-Parsons I don’t like veggies.. what do people do that don’t like eating veggies for snacks? It seems like all the Biggest Loser Contestants LOVE veggies lol.. what is your ideal breakfast/lunch/dinner
    1. We learn to LOVE veggies.  Really, we just do because we have to. We also realize there is no other way. You learn to find ways to cook them or season them that makes them more to your liking, But it really comes down to what you want more, health or picky eating?  ( see my meal plan here for my typical meals)
14. Laura Emmerson Do you have any exercise routines to give me so i can use them in the gym?
    1. I have a blog on here about workout routines check it out. Also under discussions in my facebook.
15. Kire Senoj What is your typical meal plan for losing the amount of weight you’ve lost thus far? I have the same amount to lose and I’m like stuck as to
    1. First, you must remember I was on a ranch working out as a full time job for 9weeks.. much of my loss is attributed to that. The other part if finding what works. See my meal plans on here for an idea of what I eat.
16. Jan Moreland Clayton HOw do you work, take care of husband and kids, exercise and eat right all in the same day??
    1. It is tough, but its one day at a time and I can be a good wife while riding a bike with my hubby, I can be  a good mom by taking my kids grocery shopping and helping them learn healthy foods, I can be good at work by taking my food and prepping it in advance.  Really its about being organized and prepared and being willing to change the culture of your family for all of your health. Health should not be a solo thing.
17. Amy Wilkinson What motivates you and what are the good carbs? Thanks
    1. See my blog on motivation. Good carbs are carbs found in colorful veggies, brown rice and whole wheat.
18. Lacey Hurley What do you suggest for people who want to indulge in a few cocktails, but don’t want to spend too many calories, or overeat after they have had a couple?
    1. Clear rum and tequila have the fewest calories. While Diet soda has many chemicals and I don’t encourage it has no calories.  So its be 100cals per rum & coke .. but I have been experimenting with some homemade drinks like sangria. I take red wine and add sparkling mineral water and some liquid flavored stevia and fresh fruit! YUM! The other thing is have 2-3 glasses of water before your first drink and then a glass in between drinks.  This will reduce how many actual drinks you have and will help with cravings. Keep gum on hand and if you can sneak your own munchie snack (almonds) in your purse or when you hit the diner afterwards try to go for a fruit cup or scrambled egg whites.
19. Stacey Barnett How do you get thru a plateau with food & exercise??? Help. I have 20 more lbs to lose and can’t get anywhere!
    1. Change change change.. change it up.. if you are eating the same things and doing the same things you’ve got to make some changes to throw your body out of routine. If you run, swim and vice versa.
20. Jeseca Mae Gardiner What inspired you to lose all of your weight and what inspires you to continue?
    1. Whether I wanted to live or die. Seriously, that’s it.
21. Christina Toney Bates What are some of your favorite post run stretches?
    1. I have to admit I suck at stretching.. but I do love yoga and my favorite pose is childs pose!
22. Kim Ruggiero Which is a better workout the eliptical or the treadmill?
    1. Treadmill. The tread allows your body to be the resistance and to move outside of certain areas causing your body to react without you even knowing it which burns more calories.
23. Marie Desjardin This is a two part question – what has been the most difficult for you in your journey and what have you done to get through the difficulty – thanks
    1. The most difficult is people judging your journey. I have to let it roll of my back, its my success, my setbacks, my goals, my failures, my body, my life.
24. Amy Biehn Do you have any advise for people who have hypothyroidism and can’t lose 1 pound?
    1. I actually found that I am dealing with that along with other hormonal issues. I would say seek medical advice, and second opinions and I find that a lower carb diet works better for me and that proper medications and treatments helps.
25. Michelle N Kirk Townsend Shay, what is the 1 main food item, we should have in our home at all times? Thank you.
    1. Water! Sometimes you can think you are hungry when your not!
26. Elizabeth D Warren What do you do when you get to a plateau on ur diet?
    1. See my answer to #19 
27. Patsy Craven I look like you did. Weight what you did. And I’m wondering how do you stay away from the fast food that I’m sure you did eat. That is my down fall.
    1. See my answer to #20.
28. Tiffany Lykins How many calories do you typically eat in a day? I think you look fantastic! Very motivating! )
    1. Thanks tiffany! I have learned that every body is different, you must find what works for your body but do not go below 1200 for health reasons. Typically you need to find out how many calories you burn and then eat less than that # to lose weight.
29. Jessica Beisbier What are Bob Harper and Jillian Michaels really like? And who would you rather work with and why?
    1. They are amazing, I love them both and think they both bring something very important to the process. I would work with either any day.

Wendy Jolin Evenson What is the best dish you make we are looking for new healthy dishes

- Wendy,

I pretty much live by keeping it simple! By not over thinking it I don’t overwhelm myself! I do love making my eggplant parmesan! I grill eggplant and chicken layer with parmesan cheese and marinara sauce. Bake and enjoy! ( you will have to figure out your portions and calories depending on what ingredients you use, but usually if you use plenty o’ eggplant its low and filling!)

Ray Wong What did you do today that you didn’t/couldn’t do two years ago?

- Ray,

Almost everything I do now I can do better than before. For instance I was so clumsy prior to all this. I cant remember the last time I fell ( besides off my bike, but thats a different story altogether). But simple things like crossing my legs, siting in chairs with arms, clothes shopping, roller coasters.. the list goes on!

Nanette Kitchen PLEASE, share with me, how to stay on track! I do really well for weeks, and then I completely go off base! HELP!!!! Can you tell me how to stay on track???????????

-Nanette,

I am a very honest person, and I can tell you this.. when you are READY to change, you will. You have to be at that desperate place where there is no way but up. When you are there you will make the change and stick to it. Write a list of what you want, why you want the change, and whats holding you back. You may need to start with the emotional weight loss before the physical.

Diana Funk do you have a healthy option for spaghetti and meatballs? i just love it so!

- Diana,

I plan ahead for Spaghetti and meatballs. I use brown rice pasta, marinara sauce ( lower in sugar usually) and homemade turkey meatballs. its typically higher in calories than most of my meals so if I save up throughout the week I can have that and a HUGE spinach salad right before the spaghetti and I wont eat as much spaghetti and yet I still get the fix!

Paula Stevenson shay, what do you eat for breakfast to stay full? i eat 2 eggs one slice of bacon and i pc of whole wheat bread.but in about 2 hrs im hungry again. this is the only time of day that i fill hungry.have a nice day take care:)

- Paula,

Everyones body is different. You may want to try a different protein source like Go lean cereal (9g protein) and fruit or greek yogurt (20g protein) and some sugar free jam mixed in. I change it up every few days from steel cut oats with some sliced almonds and peaches to 3 egg whites, 1 whole egg 2 slices ezekiel bread and a wedge of laughing cow cheese.

Jess Collins How did u do it all? Hard to stay motivated

-Jess,

One day at a time. Also read my comment to Nanette above.

Lidia Garcia Are you planning on having that skin surgery like Danny after you finish losing all the weight? or do you plan on just keeping the battle wounds? Your friend with flabby arms here

-Lidia,

Not sure, we will see. I don’t plan on doing anything to soon. My body has a long way to go to reach my “normal”

Michelle Castro Morgan How do you learn to say no to certain foods and stay on track..

Michelle,

Read my blog “the secret” … it explains way more than I could write here.

Valeria Gonzales What do u suggest as healthy snacks for my son when he gets home from school?

-Valeria

My boys love green apples sliced with almond butter and a little honey mixed in it. They also love greek yogurt with a little sugar free strawberry jam mixed in. For a chip fix we go for popchips or pretzel slims and greek yogurt dip.

Carmen Cooper Dowler How did you fight the through the pain when you exercise???

-Carmen

Eye on the prize. But really I saw it as a cathartic thing. I envisioned the pain I was feeling was all the pain I had buried leaving my body. I also really believed that it was a moment in time and my life once healthier would be less painful.

Lindsay Campbell Whats your favorite healthy food thats so good it doesnt taste like it should be THAT good for you?

-Lindsay,

There is this place here in CA called Sharky’s woodfired grill, they have a naked tostada there that is only 375cals. With all of the good stuff on it I question it every time! (giant crisp wheat tortilla, brown rice, black beans, grilled chicken, avocado, fat free sour cream drizzle, fir roasted peppers and onions, spring mix and pico de gallo… gosh)

Mckenna Keenan I really really love fried foods. I am trying SO hard not to eat them at all, but what do you do when a craving for something like that just doesn’t go away?

-Mckenna,

If you are like me, visual, think about all that grease on the inside of you.. if not, try making things you love differently.. ie french fries? try making sweet potato fires in a toaster over ( come out crispier), fried chicken? coat chicken breast tenders in melba toast crumbs or some other low cal crumbs and bake. But realize fried food do NO good for your body and your body has been trained to eat that way ( fast food uses a certain balance of fat/sugar/salt that literally makes you dependent on it like a drug) and every time you dip back in it goes right back.

Maggie Mutchler Newton What do you do to keep motivated to exercise?

-Maggie,

Set goals.. a 5k? 10k? marathon, triathlon? to lift 100lbs, to be able to walk around a park? bike around your town? whatever, start a goal and work towards it.

Amy Wilkinson I don’t really have someone to help me. So how can I get started. I do lack motivation. Any suggestions are appreciated

-Amy,

See my comment to Nanette above and then go to http://www.livefitrevolution.com/

Kimberly ‘Haflett’ Grandinette What do you do about chafing?

-Kimberly,

I wear pretty tight workout capris ( less fabric to rub if its tight. On the ranch we had a vaseline like cream we put between our legs. Check your local sporting goods store.

Brandi Butler Alonzo Do you think diet drinks can affect your weight loss?

-Brandi,

I think anything with chemicals that are NOT natural to your body can affect the way it processes and performs.

Stephanie Nosis so any of the biggest loser contestants take jillians fat burner pills?

-Stephanie,

I dont know what other contestants do, I did and they were a great supplement to my healthy eating and workouts.

Andrea ‘Taylor’ Snowden How do you get back on track after a vacation where you haven’t eaten the best and not journaled?

-Andrea,

DO IT! and have someone check on you every day for accountability.

Micheal Hayden I have somedays when Im always hungry, what do you do to not go overboard when you have those days?

Find no limit foods like spinach, celery, blueberries etc. they have so many good things for you (fiber, vitamins, anti-oxidants) and so little calories that you’ll be full on them before you can even do any real calorie damage. and drink TONS of water!!!

Joellen Beausoleil I lost 40 pounds about a year ago. When my mother died this past November……Everything went down except my weight. I regained all of the weight I lost plus more. How can I get back to where I was?

-Joellen,

Hard work. yo-yo weight loss is tough on your heart, take it one day at a time and remember that your mother would want you to be healthy and happy. Look out for emotional eating. Keep a food journal and log how you felt before and after you eat. Find some proactive coping skills.. like when I miss her I look through pictures and then I go for a walk or when I am mad I go for a swim and then I do a kickboxing class etc etc.

Sarah Gannon i take a kettlebell class once a week. what do you recommend for strength training the day before and the day after my kettlebell class? thanks shay!

-Sarah,

Ask my trainer Alysia Gadson! (on facebook) She’s the kettlebell queen!

Megan Lay If I am counting calories, how do I know how many calories to eat? I have been doing 1200 per day according to myfitnesspal.com. I exercise for an hour 4-5 days a week and am stuck at a plateau. Should I be eating more or eating less? This is getting frustrating. What do you suggest? Thanks Shay!

-Megan,

Everyone’s body is different and you may need to change up your workouts, change up the types of foods you eat, most don’t recommend going below 1200cals so I wouldn’t do that, but maybe you need more veggies, or more protein.

Raquel L. Auriemma What is your favorite healthy lunch? I need something that I can take to work with me. I have access to a microwave and toaster oven too. Need ideas!

-Raquel,

Besides SUBWAY!!!??? If its an eat at my desk day, I will make a panini with ezekiel bread low sodium turkey (boarshead makes a great one) a laughing cow cheese wedge, spinach or romaine, tomatoes and some dijon mustard, add a apple and some carrots and hummus or celery on the side.

Tricia Housefield McDowell Do you do the 6 small meals a day plan? I think about trying that but not sure

-Tricia,

Not really, just doesn’t work for me, I do 3 meals, 2 snacks an done “dessert”. So I do eat 6 times a day, just not “mini meals” if you will. Check out my blog “good eatin” for my daily meal plan.

AnnMarie Borgquist How do you get motivated when you don’t have an ounce of anything leftover for you?

Look at the comments above and my blog titled “motivation”

Rikki Borges Houghton How do you set boundaries and say no to the people in your life that are important to you in order to get yourself to a healthier place?

-Rikki,

so hard, still learning. But I realized that it got me no where to put myself last. I also realized people like me better when I am happy and healthy.

Lisa Morse I know you are training for a marathon, how are your feet surviving it?

-Lisa,

Now that I have found the right shoe, they are good. its tough stuff! But so worth it! Check out the Jeff Galloway Run, walk,run method it’s AWESOME!

Angela Wade Lewis What do you recommend for filling snacks?

See my comment above for after school snacks!

Lisa Young McManes What is your go to snack/food before a big/long workout?

See my comment above

Erin Velez What’s the best lift your bootay up exercise??

KETTLEBELLS!

Dawn Corwin What is you favorite workout routine and what do u listen to while working out?

I change up my music and workouts all the time. Keeping it fresh keeps me going. I listen to ALL types of music but mixes and party jams are great for high intensity workouts!