The Hierarchy of Fat Loss by Alwyn Cosgrove

Click the link below to read article. Looking to shed some pounds and understand how you are really supposed to train? Then read on...

http://www.t-nation.com/readArticle.do?id=1526539

Fulfillment: client success stories

I want to start off by saying that I have a sense of fulfillment like never before! There really is nothing else that will fulfill you and make you feel  more great than being able to help someone else. And I mean help them in a life-changing way!

I want to share some pretty amazing stories of my Take Shape For Life and my personal training/nutrition clients. I'm going to keep the stories brief, and elaborate more on them individually perhaps in later blogs. 

First, my mom has had a hell of a year with her health. Surgeries, infections, weeks in the hospital. It wasn't looking good to say the least. After getting on the road to recovery she was able to start on our amazing Take Shape for Life program with me coaching her. Since getting out of the hospital she is down over 40lbs, feeling the best she's felt in YEARS, and bought an exercise bike and has been exercising regularly! I can't tell you in words what this means, but there was a time when I thought I might not have my mom around for much longer. I can tell you now that I have hope and excitement knowing she will be around for many healthy years to come, and be able to see her future grandkids. I think she would agree.

Second, one of my personal training clients just competed in her first fitness competition. She started training back in February. Prior to this she has always been an endurance athlete, and that's where her passion lies. Some of you may have seen her before and after picture I posted on my facebook. If you haven't seen it I'll tell you, she made an amazing transformation! Her starting weight and bodyfat % was 179lbs and 28% bodyfat and at competition was 139lbs and 11% bodyfat. She is a great example of why I love training. Not only is she a hoot, but seeing her transformation and excitement is priceless. Her next goal is  is Iron Man Canada of 2013!!! 

Third, I literally just got off the phone with a TSFL client (and my cousin) who is now down over 50lbs!!! Bigger than that, she had a check up with her doctor this last week who almost broke out in tears when she saw her progress. She no longer has to be on medications for her PCOS, her risk of cancer went from a 65% chance down to less than 5%, her risk for type 2 diabetes went from borderline diabetic to less than a 10% chance, and she has reversed her symptoms so much that she is healthy and fertile to get pregnant if she wanted (infertility is something many women with PCOS face). It's hard to even fathom those numbers. She's was blessed to have a son over a year ago (thinking it wasn't possible), and now she is setting a great example for her family. 

I wish I had time to share the stories of the 50+ people we have been able to help so far whether it be through working on their fitness or one of our Take Shape For Life clients. Over time, I will continue to share their stories and journeys. Whether it's been helping people understand proper nutrition, creating healthier daily habits in their lives, exercising more, reaching goals, getting off medications, regaining their lives (happily) physically, mentally, and even financially, or helping people help others, it's been a blessing. I'm grateful to have the ability to do what I do. You know what's great? YOU can do it, too! If you have compassion and care for others then you have the ability to help people more than you know. 

America is in a serious health (or lack their of) epidemic, so with that being said we have a lot of work to do to get more people healthy. Lastly, I want to add for those of you that have doubted me and what I do or questioned my intentions, I would encourage you to talk to my clients :) I would also encourage you to do your due diligence before making assumptions and judgments.

Thank you all for tuning in. If my client's stories inspired you, even just one person, in some way then the mission of this blog is complete.  

God bless you all <3 

Dropping by to say hello!

Again, it's been forever. Consistency with blogging is not my strong point. This summer's recap thus far:

It's been a busy one for sure. Even though I don't plan to compete until spring 2013 I'm still training hard to come back with a vengeance. I hope to bring a totally different look to the stage next year. The personal training business has been going well. It tends to be a little slower in the summer, but that has allowed me to focus on some other and new things!

We (Mark, Griffen, and I) began the summer with a road trip to Montana to visit my mom and family. It was a great week, but always too short. About a week following Mark and I got to visit our nation's capitol, Washington D.C.! We recently became Health Coaches for Take Shape For Life ( I think I'll go into depth with that awesomeness in my next blog...I should do that soon then). So the D.C. trip was for Take Shape For Life's National Convention. It was an amazing experience, not only to tour the capitol but to have the opportunity to learn from and mentor with such amazing people, including Dr. Anderson.

Being Health Coaches has allowed us to really help change people's lives, and we've only just begun! Again, I will save the details for the next blog. But in a nutshell, we've been able to help people near and far, family and friends, and people that were once strangers and now friends. I mean seriously help, not just get people fit. Don't get me wrong, I love helping that way too, but now we get to help people get their lives back!

The rest of the summer has consisted of work, play, weddings, birthdays, baby showers, housewarming parties, beach bonfires, garage sales, and ... Life is good. I have my health, family, friends, gratitude, love, and laughter. Those things make the rough times seem so insignificant, because those are the things that really count.

I wish everyone an adventurous summer. Remember to always enjoy the journey, it's what creates memories!

Until next time....

Honesty: I'm letting you in a little bit

First of all, sorry for my blog sabbatical. It's been FOREVER since I last posted. I'm not only posting for those of you who enjoy my blogs, but as a personal release. Sometimes writing how you feel makes all the difference, so that's what I'm hoping for with this one.

A quick recap of the last few months... Emerald Cup was awesome! I was happy with my placing. I wasn't sure what to expect going in to such a big show. The prep leading up to Emerald was a struggle to say the least. We've had a lot of "life" circumstances throwing us curve balls. Many times I was ready to throw in the towel. It was just bad timing, and made the journey difficult and added a lot more stress. BUT, I went through with it. I am so glad I did. It was an amazing experience. If I would have thrown in the towel I would have had a big regret weighing on my shoulders and felt like a failure. Honestly, I know it wouldn't have made me a failure, and it would have been a justifiable reason to put competing on hold for a bit. I don't like to quit though, I didn't want to let anyone down (myself included), and I had to prove to myself I had the strength and determination to proceed. With the help and encouragement of my amazing husband, our families, friends, and supporters cheering us on, we were able to succeed.

I feel the contest prep process is such a HUGE learning experience, whether it be good or bad, there are always lessons learned. Mostly you learn about yourself, but you also learn about others and life. Anyone that can follow through with the contest prep journey...well, props to you! It's a crazy ride, but if you're on it you gotta love it! We're not crazy, WE'RE ATHLETES. (maybe we are crazy athletes?)

So here is a piece of contest prep honesty along with some other revealing traits about myself I tend to keep to myself (and I'm currently speaking from a very emotional state, probably due to lack of sleep. I hope I don't regret this later): My greatest weakness is confidence. I'm never good enough for me, and if I am good enough I don't see it. Contest prep makes one quite emotional at times, and probably even harder on yourself than you were to begin with. I know you other competitors can relate. It's not all mental either. Our bodies are going through physiological changes that literally have an impact on our hormones.

One minute I will be feeling awesome, excited, proud, strong, confident...and then the next day, sometimes even the next hour, I'm over it. All self-esteem is out the window. Like today I look at myself and think how can one possibly work so hard, train my ass off, eat a super strict diet, and look like just another thin, maybe kind of fit person. That may make some people happy, but I work to flippin hard to look average. Now, if you would have asked me yesterday how I felt you would have got a much different response. Yesterday I had an amazing workout. I was feeling great about this next show. I was loving seeing those pumped up muscles. I was PUMPED (literally and metaphorically)!

It's so easy to look at yourself and immediately find all the things that are wrong or not good enough. I see myself as a very optimistic person and try to always be thankful for and focus on the infinite good things in life. Why can we appreciate and recognize all the good everywhere else but lack that when it comes to ourselves? On days like today I just have to remind myself, PROGRESS NOT PERFECTION! When I take a more realistic approach, I see the progress. Do I always think it's good enough? Not necessarily, but it's progress nonetheless.

The Oregon Iron Man is in 11 days. It's the last show of the season, and a great one. I am looking forward to a break after. Don't get me wrong though, I am REALLY excited and I LOVE this sport and this life. I love the relationships and friendships that I have made. I'm excited to see my teammates/clients get up on that stage looking so AMAZING. I will keep competing and pursuing my dreams. I hope I can help others do the same. We all have a rough day now and then. Today happens to be one of mine. The things in life that mean the most are the ones you have worked the hardest for. It's not easy, but well worth it.

Thanks for letting me vent and share with you a little about myself (as I finish up this blog I sit here cringing, asking myself should I really post this?). If you are reading it I guess you know the answer. I'll try not to wait so long for the next one. Time to get my butt to the gym and hopefully enjoy some of this awesome weather. Peace :)

Fit for the Holidays...

For most people this is often the most challenging time of year to get and stay healthy. Whether it's the holidays themselves, holiday parties, co-workers so "kindly" bringing in goodies to share, grabbing food on the go while out shopping, going out of town, short days, etc... It's easy to fall off the wagon when temptation is all around. 


BE STRONG! It's tough I know. I struggle with it too, but I'm here to share some tips on how you can stay healthier for the holidays. You will have all the tools to start your new year off ahead of the game! As hard as it is to resist temptation at times, when you do it makes you feel empowered!. (At least for me it does. I will share a little story at the end.) When I give in I feel weak and guilty mentally, and physically the results aren't great either.  Others have told me they feel the same. Of course it's okay to indulge every once in a while if you've earned it (I don't necessarily recommend naughty food as a reward though. How about a new shirt!), but during the holidays people start making indulgences a habit. You know who you are you daily eggnog latte drinkers!


Since food seems to be the main culprit I will cover nutrition first. SET GOALS and HAVE A PLAN! When you set goals you have a reason to stick to your plan. Without them you will find yourself eating mindlessy and before you know it you have racked up a bazillion extra calories. Ask yourself, should I eat this? Have I already had my fair share of treats? Will this make me feel good? Will eating this put me closer to my goals? Am I willing to put in the extra effort to burn off the damage? It's usually pretty obvious what the answer is. 


So, what should you do when hitting up all those holiday festivities? Eat something clean/healthy before you go. You aren't as tempted when you have a full tummy. Maybe just allow yourself something small at the party, or opt for the healthiest option on the table. 
What do you do about all the homemade goodies at work for all to share? Always have healthy snacks on hand so when you walk by that plate of pumpkin bread or sugar cookies you can pop some cinnamon sprinkled almonds in your mouth instead or some fresh fruit to help that sweet tooth. I find that different flavors of gum can help, too. 
What do you do when going out of town or someone else's home for the holidays? Pack some easy on-the-go snacks/meals like protein powder, oats, almonds, fruit, veggies. When going to someone else's home offer to bring a side dish or two and make it a healthy one. Then you can be sure to have a clean option. 
One last tip that helps is drinking water when having a craving. It makes you feel full and many times dehydration is what triggers those cravings. Try water with lemon or cucumber for a hint of flavor.

It's true that you are what you eat, mentally and physically it shows. Nutrition plays the biggest role in getting and maintaining a fit and healthy bod.  It takes a little extra effort, but it's worth it to feel and look better! 


Now to staying active/exercising during the holiday season. It's really as simple as you either do it or you don't. You make time or you don't. Whether it's your priority or it isn't. Your health should always be your first priority. Here are some pointers to keep you going: 
- Find a buddy with similar goals. You guys can hold each other accountable and it makes it more fun. It's also a great way to spend quality time to catch up.
- Hire a trainer. Not only will he/she hold you accountable and give you a good butt kicking, but when you are spending your hard earned dollar chances are you are going to make the most of it.
- If you are going out of town or don't have a gym around, no problem! If the weather is decent go for a brisk walk/run. Otherwise, always take with you a jump rope and bands which take up very little room in your bag. There are endless workouts you can do with a jump rope and bands. If you don't have those items opt for some body weight or plyometric exercises that don't call for any equipment that will surely get you sweating.
- Round up your family/friends for a game of flag football. This is a fun way to burn calories without feeling like you are working out, and it get's everyone else active too.

Now you don't have an excuse not to stay on track. Well, maybe you have a million excuses, but they are just that...EXCUSES! I have faith in you. You CAN be fit for the holidays. I will commit myself to doing the same so I can set a good example.

Thanks for tuning in. Until next time, happy training and healthy eating to you!!! :)

Happy Holiday Season (Christmas, New Year, etc...)


The short story I promised you:
I had made some nutritional choices over a couple day period that I wasn't very proud of, so back on the wagon it was. That very day my husband decides to invite a couple of friends to get lunch at a place that only offers burgers, fries and beer. Very delicious burgers and fries might I add. I said no way. I definitely have not earned that meal. I made a bet with my husband that for a half hour massage (that he has yet to give me) and a pedicure (by a professional, not him) that I would not give in. Not a single bite of anything. He was hesitant at first, but then he must have remembered how much I LOVE french fries and soon doubted my will power. It was a bet! We get to the tavern with our friends (after an entire morning of intense cardio and working out), they order their food and I order my water. Out comes the the yummy burgers with special sauce and hot, greasy, fresh-cut french fries. It smelled so good sitting right there in front of my face. Mark was even so kind to hold the burger up to my mouth and ask if I wanted a bite...evil! I didn't do it. I was strong. Not a single bite. With the bet in place it was actually pretty easy not to give in. I had to prove a point and I did. I have to be honest, before going I even questioned if I could/would stay strong. I left feeling proud. Mark admittedly left feeling irritated that I won, hehe!

The moral(s) of the story:
-If you have to make a bet to make healthy choices, DO IT! It works.
-Having a plan and sticking to it feels good.  Makes you feel strong and proud.

~Colby

One of my favorite meals!

I got this recipe from the Eat Clean Diet website. I make it a little different every time. I don't usually follow the exact recipe/measurements, but I use pretty much the same ingredients. It's so delicius and SIMPLE. It's one of Mark's favorite meals also. Tonight I'm eating mine over green beans with a little avocado on top, but it's very good over brown rice or quinoa (or the pasta version of those 2). 

Ingredients

• 1 1/4 lbs jumbo shrimp, peeled and deveined

• 1 tsp extra virgin olive oil

• 1 red bell pepper, sliced thin

• 4 scallions, thinly sliced, white and green parts separated

• 1/2 cup cilantro

• 4 cloves garlic, minced

• kosher salt

• 1/2 tsp crushed red pepper flakes (to taste)

• 14.5 oz can diced tomatoes

• 14 oz can light coconut milk (50% less fat)*

• 1/2 lime, squeezed

Instructions

In a medium pot, heat oil on low. Add red peppers and sauté until soft (about 4 minutes). Add scallion whites, 1/4 cup cilantro, red pepper flakes and garlic. Cook 1 minute.

Add tomatoes, coconut milk and salt to taste, cover and simmer on low about 10 minutes to let the flavors blend together and to thicken the sauce.

 Add shrimp and cook 5 minutes. Add lime juice.

To serve, divide equally among 4 bowls and top with scallions and cilantro. 

Tips & Bonus Information

Calories: 260 Points: 5.5 pts I also added "scallops" to this, you could probably add any seafood, or even subsitute with chicken! mmm mmm

YIELD: 4 servings

Eating clean with creativity...

People often ask me how to eat clean without getting bored, or how I am so creative with my clean meals. I never really thought I was that creative with food, because I pretty much eat the same or similar foods day-after-day, week-after-week. When in my off-season from competing I do experiment a lot more with different foods and have more variety. I think more than anything I'm just creative with mixing and matching the same foods.

I keep myself very busy most of the time so all of my meals are SIMPLE!. They look good and taste good with using only a few ingredients. I'm no gourmet chef, and I'm sure there would be many people who would not care for my cooking...it tends to be on spicy side (I put hot sauce in and on everything), but my family and friends seem to think it's pretty good.

If you were to go look in my refrigerator/freezer/pantry at any given time you will always find the following foods: chicken breast, ground buffalo, eggs, tilapia, chicken sausage, shrimp, canned albacore tuna,  plain greek yogurt, bell peppers, spinach, onions, cucumbers, frozen berries, frozen green beans, broccoli, romaine lettuce, bananas, pineapple, rolled oats, sweet potatoes/yams, brown rice/brown rice pasta, quinoa/quinoa pasta, nut butter, avocado, ezekiel bread/wraps, protein powder and almonds.  Condiments you will often find include: Sriracha hot sauce, spicy/flavored mustard, Walden Farms salad dressings and sugar free syrup, pesto, and SALSA! This is really what I live off of. Occasionally you will also find turkey bacon, cottage cheese, ,turkey breast, almond cheese, granola, other types of fruit and veggies, steak, salmon, almond milk, hummus... So here is a clean grocery list for you. Get shopping and get cooking!

When preparing/cooking food. I like to grill as much as possible. It gives a great flavor without having to do much to it. Otherwise I usually bake it or use the crockpot (simple). I love the magic bullet for making shakes and smoothies. I cook in large quantities so I always have something ready to eat. I also tend to make single dish meals, meaning I throw all of my food together. Similar to a stir-fry but I do it with almost everything. For those of you who like your food separate and not touching, my style is not for you. I rarely follow recipes, but I will start posting some of my favorite meals so you can give them a try.

It's really about experimenting and finding what you like and what works for you!

Happy clean eating :)