5 Tips to Get Weight Loss Back on Track After A Bad Weekend

Fell off the weight loss wagon? 5 Tips to get back on.
Fell off the weight loss wagon? 5 Tips to get back on.

I had a disasterous weekend!  I was working at the PA Farm Show in Harrisburg. We worked 12 hour days. We ate a big breakfast. We had no lunch.  We nibbled our way to 9 p.m on snack food.  We got little exercise (except for a walk to get a famous Farm Show milkshake).  We ate dinner in a restaurant at 9:30 p.m.  We didn’t get to bed till midnight.  We did it all over again the next day.  I tried to make healthy food choices, but when I got home the scale was WAY up.

Has this happened to you? From time to time, we all fall off the weight loss (or weight maintenance) wagon. It’s okay! Don’t throw your hands up in defeat and quit forever.  Here are 5 tips to get you back on track.

  1. Forgive yourself- It does absolutely no good to beat yourself up over it.  That causes undo stress that, guess what?  Makes it harder to lose weight and keep it off. The stress hormone Cortisol makes it more difficult to lose weight and keep it off.
  2. Realize there may be other factors at play-Being on my feet all day, lack of sleep, lack of water (we forgot to take some in our cooler) and eating late all played a part in the big number on the scale Monday morning. (My fingers were so swollen, I couldn’t budge my rings).  By Monday afternoon I had already lost a pound.
  3. Get back to regular habits as soon as possible-I can’t stress this enough.  Many people think, “Oh well, I blew it, I failed, I’m done.” Then they use that as an excuse for more unhealthy behavior.  You will feel better quickly if you just get back to healthy eating, sleeping and moving.
  4. Get moving-As soon as possible, get moving. Do some yoga, take a walk at lunchtime, get your workout in.  My aching feet and sore back from all that standing in one place thanked me!
  5. It’s a lifestyle, not a diet-There will always be bad weekends, or vacations, or holidays that will be stumbling points.  Think of them as hurdles to jump over or go around rather than brick walls that stop your progress!

Do you have any “get back on track” tips?  Share them in the comments!

Here’s the periscope video I did about my disaster weekend:

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Cut The Junk From Your Diet

One of the "cut the junk" meals I ate. Pork with peach chutney.
One of the “cut the junk” meals I ate. Pork with peach chutney.

After the holidays, we all want to “get back to healthy”. I wanted to put my money where my mouth is and do my version of the challenge I am offering to all my beginners and exercise “start overs”.

I did seven days of cutting the junk from my diet.  I lost 3.8 pounds.  Here’s what I cut:

  1. No dairy
  2. No gluten
  3. No alcohol
  4. As little sugar as possible (it’s in everything)

Here’s what I DID eat:

  • Lean protein (pork, beef, chicken, fish,)
  • Brown rice, quinoa, beans, potatoes, sweet potatoes
  • fresh or home cooked vegetables
  • fresh fruits
  • avocado

Here are links to two of the dinners I ate during the 7 days:

Spinach and Mushroom Quinoa

Shrimp with Tomatoes

Here’s what I did for exercise:

At least 2 days of strength training  I did either PiYo or a power weight workout.  That’s when you use lighter weights, and lift as many reps as you can for 30 seconds, then rest for 30 seconds.

At least 2 days of cardio I did HIIT (high intensity interval training) or steady state cardio (mostly walking or stationary bike)

I did at least 30 minutes each day.

Now, tell me what YOU did and how things went for you!

I explain the first seven days on this Periscope.  Check it out!

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Find Your WHY to Stick to Your New Year’s Resolution

Are you one of the millions of people who are resolving to lose weight and get in shape in 2016? Do you know that over 90% of people who make this resolution will be back to their old habits within one month? How will you make sure you are not one of them?

WHY do you want to lose weight and get in shape? Have you ever really dug deep and thought about why it’s important to you? Well it’s time. If you can come up with your compelling why to change your behavior, you have a much better chance of sticking with it over the long haul.

Here’s and example: On September 11, 2001, I sat on the floor of the Art room in the high school where I taught, watching in horror as the twin towers came crashing down into the New York streets below. I saw people running (some shoeless), literally for their lives. I asked myself if I was in the kind of shape that would be required to run from danger if I needed to and my answer was NO. That’s when I decided I needed to up my fitness game and get into the kind of shape necessary to run from danger and to help others get away if they needed my help, and I have kept in that kind of shape ever since.

1. Your why has to connect you emotionally to the reason you want to change your behavior.

2. Your why has to be compelling enough, that every time you want to quit, you can think back to it and get motivated all over again.

To find your why, you have to dig deep. There’s a reason you want to do this that’s beyond the ordinary. What is it? Why is it really important to you?

Get a piece of paper and start writing. Keep digging and don’t let yourself off the hook until you figure it out. When you find it, you will know! Once you do, you will be ready to make changes and never look back!

For a little more motivation, watch the Periscope broadcast on this subject below.

Are the pounds creeping up over the holidays? Download the free “Back to Healthy” 5 day Challenge.  Then grab a friend and get healthy with workouts, printable workout tracking sheets and healthy breakfasts, lunches, snacks and dinners.  You will be feeling like your healthy self in no time.

Let’s connect! Facebook Twitter Instagram Periscope

Two Healthy Holiday Treats

As we head into the holiday season full force, it becomes a goal to find fun holiday recipes that won’t put you into a sugar coma. No one wants to faint when they step on the scale on January 2 either.  The trick is to find recipes that allows you to celebrate without feeling deprived.  Here’s two that are simple and use healthier ingredients.

Both of these recipes come from the November special Food and Nutrition Tips edition of IDEA Fitness Journal

Frozen Grapes Champagne Flute


You need: 12 frozen grapes per glass, 1/2 cup Champagne per glass, one cocktail stick per glass, Champagne flutes

Put grapes in the Champagne flute, fill with Champagne.  Sip slowly so the grapes will soak up some of the Champagne and they will taste great when the Champagne is gone. Science works in your favor here, you displace the liquid with the grapes, so the whole drink is only 94 calories.

Here’s the Periscope I did to show how to make these.

Pumped Up Pumpkin Pie Bites

You will need: Oven at 350, butter flavor cooking spray, 3/4 c whole grain cereal (I used Kashi Go Lean!) 2T maple syrup, 1/4 t ground cinnamon, 8 large egg whites, 1 can pumpkin, 3/4 cup agave nectar, 2T whole wheat pastry flour, 2 1/2 teaspoons vanilla extract, 1 1/4 t pumpkin pie spice, 1/2 t baking powder, 1/4 t salt

Spray an 11 x 7 baking dish with the cooking spray, put the cereal in a food processor on “chop”  until it is dust. Transfer to a small mixing bowl and add maple syrup and cinnamon.  Mix well and spoon mixture into the baking dish. Press down into the dish to make the crust.  Put in the oven and bake for 7-9 minutes or until lightly browned. Set aside

In a large mixing bowl, whisk the egg whites until they bubble slightly. Whisk in the agave, flour and pumpkin until combined. Stir in the vanilla, pumpkin pie spice, baking powder and salt. Pour this filling over the baked crust and even out with a spatula. Bake 40 to 45 until a toothpick inserted in the center comes out clean. Transfer to a cooking rack and when it’s at room temp., cut three cuts longways and seven cuts across to make 32 bites.  Top each bite with 1 teaspoon whipped cream.

Two bites equal 94 calories.  These taste exactly like pumpkin pie and the agave nectar keep it low on the glycemic index.

Here’s the Periscope I did to show how to make these.  “Cut  the Crap” homemade whipped cream is also included in the scope.

Healthy Travel: Rails to Trails in Wellsboro, PA

When my hubby and I travel, we like to plan trips that will include fun fitness activities.  For our anniversary, we planned a trip to Wellsboro, PA. We wanted to bike ride the Rails to Trails that runs through the Pennsylvania Grand Canyon.

Step 1 Book a place to stay.  I looked at a few bed and breakfast places, but they were booked for the weekend that we wanted to go.  Next, I searched for hotels and found the Penn-Wells Hotel.  It is right downtown,  It has been an operating hotel since the early 1800s.  It looked like it had some old fashioned charm and history.  We were able to get a 3 room suite for under $130 a night, thanks to my AARP discount.  If you are not comfy unless everything is modern, this would not be the place for you. The Pennwells Lodge is right down the block though and it is a totally updated hotel.

Step 2 Rent bikes for our ride.  We reserved two mountain bikes through Pine Creek Outfitters. They offered a package where you started at 1 p.m. from their location and they would pick you up 19 miles down the trail in a town called Blackwell at 5 p.m. The bikes and pick-up cost $35 per person.  I would call that price NICE!

Step 3 Meals.  We arrived Friday night and found the hotel full of high school homecoming alumni.  The lounge was full, so we headed across the street to Timeless Destination.  This was a great place to relax and unwind from our week and look forward to our ride.  The food was great and Curtis, our waiter was entertaining! We found out when we checked in that breakfast on Saturday morning and brunch Sunday morning was included with the price of the hotel.  Sweet! Both meals were very good.  We made reservations for dinner at our hotel for Saturday night.  This turned out to be an Oktoberfest buffet.  It was equally delicious and we tried a lot of food we had never had before. I’ll tell the rest of the story in pictures:

The restaurant we enjoyed Friday night.


The Penn Wells Hotel: 19th century charm.


Starting our ride in the PA Grand Canyon.


Starting up the Turkey Path


View on the way up…


View at the top!


Lunch on the trail, courtesy of Subway. It snowed while we were here (only a little).


Riding on the railroad bridge.


Last stop in Blackwell. We got hot chocolate while we waited for Pine Creek Outfitters to pick us up. 22 miles today!


If you think you would like a trip like this and have any questions, leave a comment below!


Fitness on the Go In Lynchburg, VA

Do you feel like your fitness routine has to stay at home when you travel? The answer is no! With a little planning, you can explore a city and stay fit in the process. In September, my hubby and I attended the wedding of our friend’s son in Lynchburg, VA. We left on Friday after a half day of work. I got four workouts in for the week before we left. My goal is to get 5 to 6 workouts in each week. A few days before we left, hubby did some research online and found there was a Rails to Trails river walking/biking path right behind our hotel. Yay. Our hotel, rented bikes for only $5 per hour, double yay. Since the wedding wasn’t taking place until 5:30 pm, we had all morning to explore Lynchburg and take a ride on the river walk.

Our hotel. It used to be a shoe factory. It was very unique!
Our hotel. It used to be a shoe factory. It was very unique!


Lynchburg is called “the city on the hill”.  Even though it’s a small city, we got a lot of exercise just walking around and exploring first thing in the morning.  Bring a good pair of sneakers with you so you can enjoy your walk.  We found a cool place to eat lunch called Jefe.  It was a taco place.  They had all kinds of tacos and tequila to sample.

After our walk we rented our bikes and headed out for our ride on the river walk.  We had an absolutely gorgeous day.  The six mile ride we took followed the James River and crossed a bridge to an island where people enjoy camping.  The river walk was paved.  There are plans to extend the trail to stretch for 22 miles and stretch all the way to Appomattox Courthouse, where General Lee surrendered to General Grant.  Fun fact:  It’s a town, not an actual courthouse!

Here’s a video I shot live for Periscope while we stopped on the bridge over the river.  Hopefully, this will give you the nudge to try this ride if you visit Lynchburg.

After lunch, some more walking, a little rest and a refreshing shower at our hotel, it was time to head for the wedding.  It was on the 17th hole of a beautiful golf course where the couple met while working together one summer.  The reception was on the lawn of the club house, which looked like it was once a plantation house.  It was the perfect southern reception, and we didn’t have to feel guilty about the food and drink because we got our exercise!



Extend Nutrition Bars Review

I’ve been a health and fitness girl from the time I picked up a hockey stick in 9th grade.  My hubby was a high school athlete, but was never into exercise and healthy eating as an adult until a stent at age 40 made it really important (to say the least).  For the last 13 years, we have been trying to eat right and exercise regularly. It’s great to have a fitness partner right in my own house!

My box of Extend Nutrition came in the mail!
My box of Extend Nutrition came in the mail!


So when Extend Nutrition asked me to try their protein bars and write a review, it was only natural that Bob and I try them together and tell you what we think.  When they came in the mail, I was excited to have a new nutritious snack to try. Extend sent six bars and three different flavors.  We were able to each try three different kinds to see which flavor was our favorite.  We are always looking for convenient nutrition.

The letter that came with our bars explained that all Extend Nutrition products (they also make drizzles and shakes) are designed to stabilize your blood sugar for six to nine hours. This would “improve performance during physical activity and enhance muscle recovery post-exercise.”

We decided to put those claims to the test! Bob took one along to work to eat before he worked out with his trainer.  He wanted to see if it would get him through his workout without running out of steam. I tried one before my most grueling workout.  Usually after a day of work and a session of “PiYo Drench”, I am totally spent. I wanted to see if I would feel differently after snacking on an Extend Nutrition Bar instead of my usual snack of peanut butter and raisins.

Bob’s report: “I took an Extend Nutrition Bar along to work and ate it at 10:00 a.m. before my workout. Usually I eat a banana as my pre-workout snack.  I ate the cookies and cream flavor.  It tasted about the same as some other protein bars I have tasted in the past.  I liked the flavor. My trainer put me through a pretty intense workout at 11 a.m.  I felt good throughout my workout.  I wasn’t hungry again until 1 p.m.  When I eat a banana, I usually get hungry again before it’s time for lunch.”

My report:  I planned to eat my bar an hour before my “PiYo Drench” workout.  I’m a personal trainer and I had a client coming at 4:30 p.m.   I was going to eat my bar about 4:20 so it would be totally digested by 5:30 when I would start my workout.  My client showed up a little early so I only ate about half of it before she came and had to eat the other half a lot closer to workout time. I ate the Mixed Berry and it turned out to be my favorite flavor.  It didn’t have the protein powder taste that some other protein bars I’ve tried have. My workout went well and fatigue wise I felt much better than during a usual Thursday night workout (usually I start out tired and just get more tired). After my workout I didn’t feel as spent as I usually do on a Thursday night either.  The only advice I have is make sure you eat your bar an hour before workout.  During the “beast mode” series (trust me, it’s intense) I felt a little nauseous. That was my fault for eating and then working out right away.

I also found some other good uses for Extend Nutrition bars.  You can eat one after you drop your daughter off at college at suppertime and make it home without starving (after she ditches you to have supper with her new roommates!) They also make a great breakfast before you go somewhere like a meeting or church so your stomach doesn’t growl at inconvenient moments!

You can find Extend Nutrition Bars at Walgreens and CVS.  You can also order them from Amazon.com or order directly from http://www.extendbar.com Here’s some nutrition info. that compares Extend Nutrition Bars to other name brands. The best choice looks pretty obvious!



Fitness Accountability Partner


Day 3 of “30 Days to a Healthier YOU” challenge. It’s so much easier to stay committed to changing your habits if you have an accountability partner.  How to pick one?  Take a look at the video for some tips on finding yourself a good one.  My hubby, Bob, is mine. Watch the video to hear our story.

Have you tried out Periscope yet? It’s so cool to watch a video someone is sending out live. I can think of a million uses for it.  Download the Periscope app and  find some people with similar interests to follow.  You can follow me at @Adair62  Can’t tune in live? You can watch the replay for 24 hours or check out Katch.me Some scopers are housing their videos there.  You can watch them anytime.



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Fitness Challenge 30 Days to a Healthier YOU Day 2


Day 2-Set a SMART goal.  Sorry this a a day late.  I’m not a super techie so I had quite a time uploading this video to Youtube for some reason.  But I did it!  It’s taken all evening, but I have been successful.  And so now, if you are a fitness newbie and you have decided it’s time to get healthy and take the steps you need to do it, you have landed in the right place.  Day 1 we found our motivation and today it’s time to set at least one goal for your 30 days, but you have to do it the SMART way! Let’s get crackilackin.

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Fitness Challenge: 30 Days to a Healthier YOU

Just a few days ago, I stumbled onto a new social media app called Periscope.  It looks like it has tons of potential for a lot of things.  I  decided to try it out and play around with it.  I needed something that would make me use it on a daily basis, so I thought about what might be helpful to the most people.  Why not do a 30 days to better health challenge?  This is for newbies to fitness, or someone who has been away from fitness and healthy living.  Weather you’re coming back from an injury, you have fallen off the clean eating wagon, or you have hit an age where your metabolism is slowing down (menopause maybe?), this challenge can get you back on track. Think of it as a couch to 5K for non runners.

If you want to join in on the live broadcasts, download the Periscope app and follow me @Adair62. You’ll be notified every time I’m broadcasting live. It will stay up for a rebroadcast for 24 hours. In the meantime, join in on day 1 here.  Share this with a buddy so you can get healhty together.

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