What is a calorie?  Think about it.  It is associated with food.  Is it exclusive to food?  What else is measured in calories?  How do you burn calories? I could go on about calories and kilo calories all day. Basically, this is what you need to know to get started:

A calorie is a measure of energy, potential energy.  For example, the calories in one slice of cherry-topped cheesecake could power a light bulb for 1.5 hours.  In one gallon of gasoline, there are 31,000,000 calories.  How far does your car run on one gallon of gas? You know exactly don’t you.  You probably get 19 MPG in the city and 29 MPG on the highway or close to that right?  How much gas is in your tank right now?  I bet you have a very good idea how much energy your car has stored, when it is time to fuel up again, the distance it can travel on a quarter tank,  and the correct octane your car really needs.  I am willing to bet that most of you ‘feed’ your car well too.  Regular maintenance is important for your vehicle. 

How many of you know how much gas is stored in YOU?  When do you need to fuel up?  What ‘octane’ goes into your body?  How far will a candy bar, protein shake, or egg whites take you?  That is the problem.  These are numbers we should know.

Did you know?

A gram of carbohydrates as 4 calories

A gram of protein has 4 calories

A gram of fat  has 9 calories

Foods are a compilation of these three building blocks. So if you know how many carbohydrates, fats and proteins are in any given food, you know how many calories, or how much energy, that food contains.  In order to reach your weight loss goals, you will need to use those calories properly.

Fear: noun, a feeling of anxiety about a probable situation.

Part of me really wants to say, “Have no fear. Don’t be scared or nervous. It’s not as scary as you think.” I’m afraid if I said those things that it may diminish the fire burning inside that says, “I’m doing this.” On the flip side, I am afraid of saying, “It is scary. Be afraid. It’s worse than you think.” That sounds very encouraging and motivating…NOT!

So, here is the bottom line. Most goals, dreams, accomplishments, successes, and failures come with pitfalls. Confidence will not stop you from failing. It will certainly aid in your success, but fear is the powerful tool that will power you more than your confidence.

I would be willing to argue that fear creates courage and that is what it takes. Here’s my advice:

It’s okay to scared. As a matter of fact, it is fantastic. Be afraid.

Know your consequences, but trust your instincts.

Finally and most important, never stop trying no matter the adversity you face.

I applaud the brave who put their stories out there for the world to learn from, the weak who constantly get on their feet after a devastating fall, and the fearless who throw caution to the wind.

Be brave and think big!

Today, my 6 and 7 year old headed off to 1st and 2nd grade.  I was ready for it.  They were ready too.  I gave them a kiss, and my husband drove them to school.  I’m not worried a bit.  I LOVE you Ethan and Cecelia.  You are so very fun!  I’m glad to share you with the world.

I, also, dropped my 9th grader off for his 2nd day of high school.  If you live in and around St. Louis, you know high school is a really big deal.  Bigger than perhaps any other city.  He was tired from the homework, football practice, and waking up early each day.  I was ready for this too!  I was surprised by how ready I was.  I LOVE you Jacob.  What a fine young man you are growing up to be. 

My husband is taking his Lieutenant’s test as well.  Good luck baby!

As if that wasn’t enough, today is the last day of AMP’D in St. Louis!  I LOVE my AMP’D cadets.  I LOVE you guys.  You are amazing.  You really are.  It is my pleasure to work with you, know you, and watch you achieve your goals.  I thank you from the bottom of my heart.  TRUELY! 

As school begins and Cadets graduate, I find myself uncharacteristically numb to the emotional opportunities all around me.  So, I decided it was the perfect day to watch “The Boys of Fall” video by Kenny Chesney.  Football moms have been telling me for weeks to watch it.  My son kept telling me to watch it.  His friends kept telling me to watch it.   Every conversation has gone like this, “You have got to watch it. You’ll cry.” 

My response has been “why would I want to watch it then?”  I don’t like romantic movies.  I don’t like to cry. I don’t like to appear weak.  (Don’t even say it.  I know!)

Anyway feeling numb today, I thought I would watch this so-called tear jerk-er.  WOW!  You can better believe I will be giving a speech inspired by this one when AMP’D begins again on September 13!

When it comes to love….what’s enough? 

Thanks everyone!  It has been a great summer and the future is so bright. 

Watch the video yourself! (more…)

Hello, do you know me?
If you don’t, you should. I’m a pound of fat,
And I’m the HAPPIEST pound of fat that you would ever want to meet.
Want to know why?
It’s because no one ever wants to lose me;
I’m ONLY ONE POUND, just a pound!
Everyone wants to lose three pounds, five pounds, or fifteen pounds, but
never only one.
So I just stick around and happily keep you fat.
Then I add to myself, ever so slyly, so that you never seem to notice it.
That is, until I’ve grown to ten, twenty, thirty or even more pounds in weight.
Yes, it’s fun being ONLY ONE POUND OF FAT, left to do as I please.
So, when you weigh in, keep right on saying, “Oh, I only lost one pound.”
(As if that were such a terrible thing.)
For you see, if you do this, you’ll encourage others to keep me around
because they’ll think I’m not worth losing.
And, I love being around you – your arms, your legs, your chin, your hips
and every part of you.
Happy Days!!!
After all, I’m ONLY ONE POUND OF FAT!!!
- Author Unknown

Wow!

Mel began at Ellipse more than a year ago.  Her courage led her to our AMP’D boot camp.  She quickly convinced her husband to join in the fun.  As you can see, it was worth the time and effort. 

Congratulations to Ellipse Members Tony and Mel.  Training you continues to be a pleasure as we watch you lead your family and community towards health and wellness.  Thank you for your example of dedication and perseverance.  

“It is not the mountain that makes you stumble.  It is the pebble.”  It’s all about the first couple of steps.  Be brave.  YOU can do it.