Kourtney Lost 85 Pounds and Won $1,000!

Kourtney DeRosa, age 37, lost 85 lbs with 21 Day Fix and Shakeology. She entered her results into The Beachbody Challenge® and won $1,000!
Tell us about your life before you started the program. How did you feel about yourself and your body?
So this is me! Mom of two, wife, teacher… and now Beachbody Coach. In 2014 I saw a picture of myself and I was stunned. I honestly did a double take. I’m not 100% sure how I got to that unhealthy place but I do know that after having my kids and returning to my pre-pregnancy weight, I sort of lost control. This was the result. In February of 2014 I decided I needed to get myself back on a healthy track and so I did. I purchased the 21 Day Fix the day it came out and committed to completing 21 days with my accountability group. I decided I was going to take about an hour a day to take care of myself. My husband and kids have supported me along the way. I ended up losing 85 pounds in about eight months. I’m happy, I’m healthy, and now I’m on a mission to help anyone that wants to be helped!
What inspired you to change your life and begin your transformation journey?
I have two young children and I want to be a healthy mom for them. I do not want them to think it is okay to eat junk and not exercise. I want them to live long lives and I knew that I needed to be a model for them. My kids are adorable and I would hide behind them in pictures. I felt that if they looked good then I looked good. When I saw a picture of myself that my sister had snapped of me when my kids were not around, I was horrified. I was obese, seriously obese. I remember thinking that I was too far gone, that there was no way that I could possible lose all that weight. That it would take me months, years, surgery…I just felt so defeated. Then I read a quote that said, “If you want different results, you need to do something different.” I signed up for the 21 Day Fix the next day and so my journey began.
What is the greatest challenge you faced before beginning the program? How did the program and Beachbody® help you overcome that challenge?
I am a social eater. Most of my weight gain came from overeating on date nights, parties, and Sunday “I am starting the diet tomorrow” binge sessions. I needed to find a way to follow the program and still feel like I could go out with my husband for dinner and drinks, or go to my best friends party and not feel excluded. I quickly learned how to utilize my accountability group to its fullest. Each time before I went out, I would post and ask for tips. Then I would make sure that I had an assortment of containers left for my evening out. Occasionally I would post pictures of the menu where I was and ask for advice. I couldn’t fail, not with everyone cheering me on.
What in particular did you like about the program you chose?
I loved the 30 minute workouts. As a working mom of two young children I just don’t have an abundance of time. The gym is out of the question for me so I need to get up before the kids each morning to do my workout. I was willing to get up 30 minutes early to get my workout in. I also love the portion control system. The containers are so helpful for measuring your food. Unlike other programs the 21 Day Fix really teaches you how to make life changes. This program is not a quick fix that results in regaining the weight lost. This program rewires your brain and helps you create new healthy habits.

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
In my 4.5 months I lost 60 pounds. 60 pounds! I knew at that point that I would reach my 85 pound weight loss goal. I went from a size 20 to a size six in my jeans in eight months. Beyond the weigh loss, I feel better than I did when I was in High School. I have increased energy and I am so focused with personal and family goals. I am no longer hiding behind my children in photos. Now, I stand by their side and show them that their Momma is proud of who she is. I want them to be confident in themselves and the best way for that to happen is for me to be confident with myself.
How has your life changed since completing your Beachbody program?
I am now working as a Team Beachbody Coach. I was able to leave my job and stay home part time with my children. I feel that I am blessed to have this opportunity and I honestly could not have written a better ending to my weight loss journey. This August when I realized that I would be able to stay home with my kids I had to pinch myself. I honestly thought it was a dream. For me Beachbody has changed so much more than may appearance. It has changed the mom I am ,the wife I am, the friend I am… I am thankful that I now get to help others achieve their goals and I am looking forward to what the future holds.
How did participating in a Challenge Group help you reach your goals? How did your group support you and keep you accountable?
My challenge group helped me to stay on track. I felt that I made a commitment to myself but I also made a commitment to the group. It was the most positive weight loss atmosphere I had ever been in and I would recommend a Challenge group to anyone who is looking to lose weight or to improve their health and fitness.
How did your Team Beachbody® Coach support you on your journey?
My coach checked in with me frequently. We were working together at the time so we spent a lot of lunches together planning out our meals and fixing up recipes to make them Fix friendly.
How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology® or Beachbody Ultimate Reset®) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
I drank Shakeology from day one. I find that it really increases my energy level and that it totally fights my cravings for junk.
You can change your life, too. Take the Beachbody Challenge for the tools you need to Decide, Commit, and Succeed! Complete any Beachbody program, and enter your results for a free gift and a chance to win cash and prizes.

What Should You Do If You Miss a Workout?

What Should You Do If You Miss a Workout?

I get a lot of questions about what to do if you miss a workout. Sometimes workouts get skipped because you’re sick. Or because you’re traveling. Or for some other reason, like your dog ate the disc.

If you miss a day (or two, or three), just get back at it as if nothing has happened, starting with the workout you skipped. Miss much longer and you’ve got a decision to make. You can either start the program over from scratch, or ramp yourself back to the place you were when you stopped.

Ultimately, when you get back to your program, what you do is really about what will keep you motivated. That said, doing the full program as scheduled is the best way to make sure you get full benefit from it. If you just miss a few days, it’s fine to resume where you left off, but if it’s been weeks, you’ve probably lost most of your gains fitness-wise, so it’s worth starting from scratch in order to get the most possible gains and to avoid injury.

But if doing this will crush your motivation, start where you left off, but if you’ve been off more than 5 or 6 days, ramp back up slowly or you’ll risk getting so sore you can hardly move. If your program offers a recovery week, start with that.
 

Lindsay Lost 116lbs and Is No Longer Fatigued or Tired

Meet Lindsay K. She lost 116 lbs with P90X, P90X3, INSANITY, and 21 Day Fix.

Tell us about your life before you started the program. How did you feel about yourself and your body?

I hated looking at pictures of myself or catching an accidental glimpse of myself in the mirror. I was embarrassed and ashamed! I did my best to hide my body by buying clothes that would cover it up. All that has changed. Now my aches and pains are gone, my migraines gone, acid reflux gone, I can’t feel the pain of my deteriorating SI joints, and I have plenty of energy to be with my family and live life!

What inspired you to change your life and begin your transformation journey?

I always knew I didn’t want to be 260 lbs. Who wants to be 260lbs? I was in major denial though. I would tell myself I am not that big. I am not obese, I am just thicker or a little overweight. Deep down I knew I was obese and it was out of control.

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody® help you overcome that challenge?

Nutrition was a major challenge for me. I am a very picky eater, and I was not eating anything healthy by any means when I started. I was addicted to sugar and fast food. Shakeology helped me with that it curbed my cravings, kept me full, and gave my body the nutrition is was crying for. I love the nutrition guides that each program offers. My favorite far is P90X3 nutrition guide. It offers lots of choices, and the design is easy to find foods that are healthy and I like. I really liked the 21 Day Fix nutrition system as well. It took a lot of guess work out.

You can change your life, too. Take the Beachbody Challenge for the tools you need to Decide, Commit, and Succeed! Complete any Beachbody program, and enter your results for a free gift and a chance to win cash and prizes.

Click Here to Take The Challenge Now!

5 Tricks to Kick the Junk Food Habit

5 Tricks to Kick the Junk Food Habit

Growing up, eating healthy was not something that I ever did. Junk food was always available. My mom would stock up on chips, pies and cakes whenever we went food shopping... but my favorite junk food of all was cookies. They were my addiction! I couldn't walk past the food pantry without reaching in the cookie jar and grabbing one.

Today, I am in great shape and at the weight I want to be at. I would love to tell you that those junk food urges are behind me, but that wouldn't be the truth. I get tempted just like everyone else. Here are 6 tricks that have helped me greatly over the years!

1. Get rid of all junk food in the house - I have found that if the food is in the house, I'm going to eat it. Most time it's on an unconscious level. I just reach to grab a chip, which before I know it leads to me eating a whole bag. Will power will only get you so far. Instead of fighting the temptations, don't bring them into the house.

2. Eat 80% clean - Relax the other 20%. If most of your diet is clean, it gives you some slack to relax. You can still go out with friends on the weekend and have a drink or two. It's not about being perfect.

3. Make a ritual out of eating healthy - Unhealthy eating is usually ritualistic. You can replace your unhealthy habits with healthy ones. For example, I use eat fast food daily. I replaced eating out with learning how to cook, and I save so much money and the  food tastes so much better.

4. Carry healthy food with you at all times - I bring my lunch with me daily to work. If you don't have food with you, you will find that you are surrounded by so many unhealthy options. This makes it so easy to fall into unhealthy ways. If you have your food, there are no excuses. Here are a few to consider:

• Fresh Fruit
• Dried Fruits
• Raw Nuts
• Whole Grain Crackers
• A Shakeology Packet

5. Discover new yummy fruits and veggies - sometimes we get bored with the same boring apples and oranges. if you do an internet search, there are so many recipes and varieties of fruits. Step out your comfort zone and try something new. You might find some new foods you absolutely love!

9 Foods That Aren’t As Healthy As You Think

9 Foods That Aren’t As Healthy As You Think

If you have a cheat meal or eat unhealthily every so often, that isn’t that bad, but what if you’re eating badly and don’t know it? Sure, you stay away from deep-fried Oreos, but is your favorite “health food” snack keeping you from reaching your goals?

Here are nine foods that have successfully disguised themselves as “diet-friendly” foods. Don’t get fooled by them.

9. Granola
Shocked? Granola is often touted as an outdoorsy health snack. Yet, it’s super high in calories and many variations are loaded with sugar and saturated fat.
 
Solution: Go raw. Muesli is basically just raw granola and it tends to have less sugars and oils—but just in case, always read the label. If you are trying to lose weight, make sure to measure to keep your portion size reasonable.

8. Frozen Diet Meals
Frozen dinners are not as healthy as they advertise. Though many are low in calories (most range from around 240–400 calories), they are highly processed, lacking in nutrients, and contain lots of sodium. Although they may seem convenient, you give up a lot in exchange for the convenience of a three-minute microwaved meal.
 
Solution: Prepare healthy meals in bulk at the beginning of the week to deter you from having to choose these unhealthy convenient options. Or, if you absolutely must, read the labels. Some brands are better than others. Amy’s Kitchen, for example, does a better job than most.

7. Sports Drinks
Note the word “sports” in the title. These drinks are specifically designed to replenish carbs, electrolytes and other nutrients during long, hard efforts. In any other situation, they’re just sugar water. You might as well drink soda.
 
Solution: Generally, sports drinks are only useful for hard exercise going longer than an hour. Otherwise, you’re probably better off with water. However, if you’re eating at a calorie deficit and you’re having a hard time making it through your 30–60 minute workout, a little extra blood sugar might help, so experiment with a diluted sports drink. And again, read labels. High fructose corn syrup or artificial dyes won’t give you the fitness boost you’re looking for.

6. “Fat Free” Products
“Fat Free” might look good on paper, but your body actually needs fat! Plus, as Nutrition Expert Denis Faye explains, in most of these products “they just replace the fat with carbs and salt, so you’ve basically gone from pouring a little unsaturated fat on your salad to dumping on a pile of sugar.”
 
Solution: Stick with simple homemade dressings, like balsamic vinaigrette, and, if you’re out, ask for them on the side to control how much you’re using.

5. Muffins
American-style muffins first came into popularity at the end of the 18th century…and never went out of fashion again. But, this sweet quickbread is hardly healthy. Take those tempting blueberry muffins you see at some classic coffee chains. They’ll pack on about 460 calories and 15 grams of fat. Not to mention they’re usually made with refined flour, tons of sugar, and goodness knows what preservatives.
 
Solution: Almost all store-bought muffins should really just be avoided. If you’re really craving a muffin, try this flourless chocolate muffin that’s lower in calories and higher in fiber and other good-for-you components. Or, this plum bran muffin if you’re looking for a real fruit and fiber boost.

4. Sushi
As far as proteins go, fish deserves a high place in your diet and sushi can be a great way to enjoy it. However, most sushi is more rice than fish, and sometimes, it’s been deep fried (we’re looking at you, spider roll) or coated with mayonnaise (cue the dynamite roll and almost any sushi that has “spicy” in the name). While it’s never a complete junk food, like many items here, you can’t chow down without restraint and expect to see nothing but benefits.

Solution: If you do rolls, try to choose rolls made with brown rice or those that are low-carb (in other words, rice free). Or, stick with sashimi.

3. Pretzels
Don’t confuse these travel-friendly little bites that are low in fat, for a “healthy” snack. This carb-heavy, calorie-laden treat is almost completely devoid of nutrients and is often high in sodium. For instance, you’ll get an entire day’s worth of sodium in one cup of Rold Gold pretzels.
 
Solution: Stick to nutrient-dense snacks like almonds, walnuts, pumpkin seeds, or sunflower seeds. Just keep an eye on the serving size if you’re watching your weight.

2. Veggie Chips
Just because something contains the word “veggie” in the name doesn’t mean it’s healthy. High in fat and sodium, Veggie Chips are often extraordinarily high in fat and sodium and, honestly, not much better for you than potato chips.
 
Solution: When snacking, eat your veggies raw—and dip them in hummus if you want to add flavor.

1. Tea
What’s the problem with tea today? It’s mainly not tea! Most mass-produced teas come bottled with preservatives and designer drinks like chai lattes pump the sugar and additive content through the roof.
 
Solution: Try Tejava (which is all-natural and just contains brewed tea), stick to unsweetened teas from your local coffee shop, or brew your own. It’s easy!

Easy And Fast Low Carb Meal Plans

Easy and Fast Low Carb Meal Plans

Low-carb diets have got really popular because they offer rapid weight loss. Cutting back on white  breads, pasta and sugary treats has other benefits as well. By choosing lean proteins and healthy fats, a low-carb diet can reduce your risk of heart disease, diabetes and lower your blood pressure. Low carb diets can also help reduce your hunger. If you can see results and not get hungry, you are more likely to stick to the plan and less likely to eat foods high in calories. Motivation is a key factor in any weight loss plan.

Breakfast of Champions

Whether you are a busy parent getting your children out the door for school or rushing to work for a long day of meetings, breakfast is very important for all-day energy. With only 5 minutes to cook, you can scramble eggs with a sprinkle of cheese and diced, low-carb vegetables such as green peppers or onions. To prep for a busy week, you can also bake eggs, cubed ham, spinach and cheese in muffin tins. Keep the breakfast muffins in the fridge and pop them in the microwave for a hot meal you can take on the go.

Snack Time

Nuts are a great source of heart-healthy fiber and fat. Enjoy 24 almonds or 25 pistachios for around 2.5 grams of carbs. Low-fat dairy with fruit is another tasty snack. Top 1/2 cup of nonfat Greek yogurt with 1/4 cup of raspberries for a carbohydrate count of 5 grams.

Power Lunch

Salads are a great option for a healthy low-carb lunch, but don't limit your salad to boring iceberg lettuce. Romaine lettuce and arugula have less than a gram of carbs per 1-cup serving.  Add some lean protein such as roast chicken to your salad, diced turkey cutlet or canned tuna. Drizzle a tablespoon of oil and vinegar dressing on the top. Instead of a carb-heavy sandwich, try some shredded chicken or pork wrapped in lettuce leaves instead.

Simple Dinners

When on a low-carb diet, your fast food options are limited. You can't just order pizza, but your meal doesn't have to take a lot of work either. Bake or grill a chicken breast, pork cutlet or fillet of fish. For a side dish try some savory mashed cauliflower and cheese and a side salad. You can also make a simple soup, sauteed vegetables and canned crab for protein.

Limiting your calorie intake is one effective way to lose weight, but when you combine low calorie foods with foods low in carbs, you will achieve your weight goals even faster! Cutting carbs can be hard at first, but once you see all the amazing changes in your body, I promise you won't want to go back to carbs anytime soon.

30 minute home workout to lose weight

30 minute home workout to lose weight

A 30 minute workout plan provides the exercise necessary to burn calories and help you stay fit. When combined with the correct diet, a 30 minute workout also helps to burn stored body fat. If you want to lose weight, a combination of exercise and diet is the only way to reach your fitness goals.

Where Do You Start

The first thing you need to get out your mind that you don't have time to exercise. If you are really that busy, then it's even more important to find time to take care of yourself. Regular exercise not only helps you trim down and firm up. It also relieves stress and instills an overall sense of well-being.

Time is a factor when trying to schedule exercise, but with 24 hours in a day, you should be able to find 30 minutes for yourself at least three days a week. If you don't have time to get to the gym, you can put together a 30 minute workout plan that can be done at home. Before starting any exercise plan be sure to talk it over with your doctor.

What to Include in a 30 Minute Workout Plan

When working out for 30 minutes, your plan should include:

• Warm up
• 20 minutes of resistance training
• 10 minutes high intensity cardio intervals
• Cool down

Exercises to Incorporate:

Thighs

• Squats: With your feet planted about shoulder width apart, keep your back straight. Bend knees as if sitting, but don't let your knees go in front of your ankles. (10 reps)
• Lunges: Start with feet slightly apart. Step forward with your right leg and lower your body until your right knee is lined up with your ankle. Return to starting position and repeat with the left leg. (10 reps)

Core, Butt and Hamstrings

• The Bridge: Lie on your back with knees bent and feet a comfortable distance apart. Slowly bring your hips up while keeping the small of your back on the floor. Squeeze your glutes, hold and return to starting position. (10 reps)

Core, Chest and Arms

• Push-ups: Lie face down. Place palms on the floor shoulder width apart. Foot placement will determine what level of difficulty you want to perform. If you're a beginner, place your knees on the floor and push up keeping a straight line from your shoulders to your knees. For a more advanced push up, place toes on the floor and push up in a straight form from shoulders to your feet. (10 reps)

Cardio

• Cardio exercise can include walking/running in place, an elliptical trainer, the treadmill or other piece of fitness equipment. The key to this part of your workout plan is to use intervals for ten minutes. For an interval, kick up the intensity for bursts of 30 seconds, and then slow it down for 30 seconds, and keep going until you've completed your 10 minutes.

How Often Should You Exercise?

Follow the above exercise routine three days a week. On your off days, enjoy a 30 minute walk. Once you get the idea down for the flow of a 30 minute routine, feel free to add your own exercises for variety, but be sure to target all the muscle groups.

4 Simple Steps to Family Meal Planning

4 Simple Steps to Family Meal Planning

There are so many benefits to meal planning for your family, including healthy eating. By taking the time to learn how to plan weekly meals, you can control your portions and avoid eating empty calories. In addition to these benefits, meals eaten at home are usually less expensive and higher in nutrients.

Planning healthy, balanced family meals for the week can be a time saver, especially for people who are really busy. By shopping for your meals once a week, you can save time, money and gas by making fewer trips to the grocery store, and skipping the drive thru. Take some time to learn how to plan balanced meals for your family and you will save time, eat better, and be healthier.

1. Get Ideas

When you plan meals with your children in mind, they will be more likely to eat what is prepared. Ask them and other family members what foods they would like to eat during the week. It also makes it easier to get help with the meal prep and clean-up if their favorite foods are included. Search the web for delicious recipes and to get more ideas.

2. Plan by personality

Do you fresh foods or convenient foods to make the meal faster? Is cooking something you enjoy and don’t mind spending time doing? Do you make your food from scratch or do you rely on frozen and canned foods make the meal easier to prepare? Yhese little decisions determine your cooking style. Once you know your style you can get recipe recommendations and  make personalized shopping lists.

3. Keep healthy food on hand

Having meal staples on your shopping list makes it easier to create quick meals on busy nights. Make sure your home is stocked with healthy foods from all of the food groups like milk, cheese, tomatoes, garlic, onions, apples, bananas, bread, cereal, pasta, rice, tortillas, beans, etc. The food you have on hand will determine how healthy you eat so, choose wisely.

4. Shop once for the week

Once you have made a list of the recipes you’re planning to prepare, including snacks and staples, make a list of all the ingredients that you will need to prepare these meals. Try using ZipList to organize your healthy recipes and compile your shopping list. Make sure your list includes nutrient-rich foods from all the food groups, then check your pantry and refrigerator to see what you may already have on hand. Make adjustments to your list and take your list to the store.

10 Best At Home Workout Videos

10 Best At Home Workout Videos 

 

I have become a big fan of home workouts over the years. The trainers are always top notch, and my favorite part is that I don't have to get dressed to do the workouts. I can just get out of bed, knockout my workout, and then move on  with my day. If you are looking to transform your body, here is my top 10 pics for the best home workout videos.

1. Shaun T's Focus T25

The #1 excuse people have by far for not working out is that they don't have the time. With Focus T25, that excuse can no longer be used. The workouts are only 25 minutes a day and you only have to workout 5 days a week. Before you have time to warmup, the workout is already done, and you are drenched in sweat.

2. Autumn Calabrese's 21 Day Fix

You may not have heard of Autumn Calabrese yet, but 21 Day Fix has been the hottest selling workout to come out in years. It combines short workouts with easy to follow nutrition. The secret behind the results are the food containers which you measure all your food in. You couldn't mess this up even if you tried.

3. Chalene Johnson's PIYO

When it comes to sculpting your body, there are no better exercises that yoga and pilates. Chalene Johnson took these 2 workouts and combined them, but it's not the slow yoga workouts you are use to. Set to fun music, PIYO is a fast paced workout which will have your muscles and core sculpted like you have never seen before.

4. Tony Horton's P90x3

Unlike the old P90X workouts that lasted for an hour each, P90X3 workouts are only 30 minutes each. Can you get a great workout in only 30 minutes? You bet your booty you can! Tony will have your muscles screaming for mercy with resistance training, yoga, military workouts, mma workouts, and other goodies that will totally transform the way you look!

5. Hip Hop Abs

Do you want a great set of abs, but hate getting on the ground and doing crunches? Then Hip Hop Abs is the program for you. Set to fun hip hop music, Shaun T will teach you his tilt, tuck, and tighten method he uses to scuplt rock hard abs while dancing and having fun.

6. Insanity Workout

Insanity is still one of the realest workouts I have done in my life. This is a high intensity workout, and some off the best cardio you can get. Month 1 is sort of like a warmup as it prepares you for the next level workouts of Month 2, Shaun T keeps you motivated through the entire 60 days, and in 8 weeks you won't recognize your body.

7. Body Beast

If you are looking to put on some muscle, Body Beast will pack it on! Your trainer for this one is Sagi, a former Bodybuilding Champion. His motto is "Never Give Up" and as you repeat this and make it through the workouts, you will notice your tshirts getting smaller as your muscles start to grow. You may want to invest in weights if you are going to be doing this at home.

8. Zumba Fitness Exhilarate Body Shaping DVD System

What could be better than dancing around and losing weight? This Zumba workout is like one rocking dance fitness party! It includes over 30 dance styles from around the world, including merengue, salsa, reggaeton, calypso, cumbia and hip hop. It really gets you moving and it doesn't seem like you are working out, but you know you are. It works your muscles and tones and also is a great cardio workout. The people in the videos are fun and entertaining and make me laugh. I would recommend this workout for anyone, beginners and advance. Its all about how much effort you put in. You can tone down the routines or pick them up.

9. Zumba Incredible Results DVD

This all-new five disc, seven workout DVD system designed for total body transformation at home. Zumba Incredible Results is packed with exciting, easy-to-follow dance-fitness workouts.  Because body transformation also takes place in the kitchen, the Zumba Incredible Results kit includes the Fresh & Simple Nutrition book with 7-Day Rapid Results and Everyday eating plans to lose and keep the weight off.


10. Jillian Michaels Body Revolution

 

 You've watched her transform lives on television, and now Jillian will guide you to successful weight loss right in your own home. Jillian Michaels Body Revolution is a 90-day extreme weight loss system that will overhaul your entire body in just 30 minutes a day! Jillian utilizes her metabolic training methods to burn more fat than cardio or weight training alone. The residual calorie burn can last up to 16 hours post-workout. This innovative three-phase, 15-workout system utilizes a variety of exercises in a series of progressively intensifying workouts to transform your body. Take the step, commit, and see how Body Revolution can change your life.

33 Weight Loss Motivation Quotes

 

33 Weight Loss Motivation Quotes

There is a myth that people who are in shape love working out and are motivated all the time. Let me put this myth to rest right now. Everyone loses motivation, and sometime you just don't feel like working out, but you have a goal that you really want to hit, so you get it done. One of the best ways I've found to keep the motivation alive is to read quotes that inspire me to be greater and get it done!
 
1. When you get to a plateau, think of it as a landing on the stairway to your goal. And maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world.

2. "Any experience can be transformed into something of value. Everything depends on the way you look at things. You cannot have the success without the failures.

3. What are stumbling blocks and defeat before you, can be stepping stones to victory if you remain determined.

4. In all your adversities there lies the seeds of equivalent advantages. In every defeat there is a lesson showing you how to win the next time.

5. I wake up every day with the realization that this is it, that there's only one shot at this life and I can either enjoy the ride and live it to its fullest and to my highest potential or I can stay the way I am.

6. Make the decision, then do something - no matter how small - toward accomplishing what you want.

7. Persevere and you will win the prize.

8. You get whatever you settle for.

9. Your past does not equal, nor does it dictate, your future.

10. One definition of insanity is: Doing the same thing again and again and expecting a different result.

11. Do you choose to simply know the path, or do you choose to walk it?

12. We fail because we don't strike the iron while it's hot. We don't take immediate action toward achieving what we want. We decide to wait until tomorrow, or next week, or even next month.

13. It comes down to a simple question: what do you want out of life, and what are you willing to do to get it?

14. Be specific in what you want, and use specific words. Empower yourself, and become the person you dream about

15. Listen closely: the only time it's too late to change yourself is when you're dead. Until then, you're simply making excuses or lying to yourself.

16. If you didn't need a pill to get fat, why would you need one to get unfat?

17. You won't fail if you're not perfect, you'll fail if you're not committed to improving yourself slightly each day.

18. Rather than aiming for being perfect, just aim to be little bit better today than you were yesterday.

19. We can reverse years of damage to our bodies by deciding to raise our standards for ourselves, then living differently. Old wounds heal, injuries repair, and the whole system improves with just a few changes in what we put into our bodies and how we move them.

20. "Anything is possible, It's your choice whether or not you choose to make IT happen."

21. What would you attempt, if you knew you could not fail?

22. Discipline is remembering what you want.

23. "You have failed only when you quit trying. Until then, you're still in the act of progression. So, never quit trying and you'll never be a failure.---Tommy Kelley

24. "If we defend our habits, we have no intentions of quitting them."

25. "When one approach is not working to reach the desired goal, that's not a reason to abandon the goal. Instead, it is time to devise another approach."------Ralph Marston

26. If you want what you do not have, you must do what you have not done.

27. Nothing tastes as good as being thin feels.

28. IT'S NOT ABOUT HOW GOOD YOU ARE BUT HOW BAD YOU WANT IT!!

29. Your body keeps an accurate journal regardless of what you write down...

30. Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future. ~ Deepak Chopra ~

31. He who gets up one more time than he falls, makes it through...

32. Determination today leads to success tomorrow!

33. Quitting is NOT an option.