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Fat Burning

It is never to late to start

Lumina at the age of 72 lift weights 3 times a week and hikes daily. Judi, age 76 participates in a CrossFit workout 3 times a week and walks the green belt. Stan at the age of 64 jump ropes, lift weights and runs short distances. There is definitely something to be said that we can work out later in life and still reap the benefits.  According to a study researchers tracked 9,500 women for 12 years, starting when they were at least age 66. In that time, they found that those who went from doing little or nothing to walking just a mile a day slashed their risk of death from all causes and from cancer by nearly half. Their risk of heart disease also fell by more than a third. In fact, they enjoyed nearly as much protection as women who were physically active before the study began and remained so. Jane A. Cauley, DrPH, of the University of Pittsburgh, "We're talking about women with an average age of 77 at the second visit," she tells WebMD. "And we're talking about their engaging in very mild exercise -- and not running marathons."


If your only form of exercise is working out with your cell phone here are a few tips to get started:

Get a checkup before a workout. A visit to your doctor is wise for anyone beginning an exercise program, but it's crucial for the elderly or others who have been inactive because of health problems.

Start  slow. Once you get the okay, the key to avoiding fatigue and muscle pain is to pull out of the gate very slowly. You may not be able to do more than 15 minutes the first few weeks.

Go more often. Of course, those few minutes of your exercise program can be done several times a day. First, try to do some activity for a few minutes several times a day.

Listen to your body. Don’t worry about going fast. If you are tiring easily or cannot talk comfortably you will need to slow it down or stop.

Don’t do it alone.  Studies show you are more likely to continue long term if you have an accountability partner.

Do what you enjoy. Far too often do I hear “I really don’t like to exercise” Pick an activity that you enjoy, gardening, swimming, tennis, hiking, or skiing. Most important is that you keep moving.


original article written:



Day 25 of our Paleo Challenge

Today you January 28 you will post points from 1/27/16 Now that you have experienced the Paleo Way is the Paleo Diet for you?

The only way to figure out what an optimal diet is for you is to experiment and observe. The best way to do that is to remove the “grey area” foods you suspect you might have trouble with, like dairy, nightshades, eggs, etc. for a period of time (usually 30 days is sufficient), and add them back in one at a time and observe your reactions. This “30-day challenge” or elimination diet is what folks like Robb Wolf have recommended for a long time.

I suggest we stop trying to define the “Paleo diet” and start thinking about it instead as a “Paleo template”.

What’s the difference? A Paleo diet implies a particular approach with clearly defined parameters that all people should follow. There’s little room for individual variation or experimentation.

A Paleo template implies a more flexible and individualized approach. A template contains a basic format or set of general guidelines that can then be customized based on the unique needs and experience of each person.

Read more here

Today your fitness challenge is planks! For every 3 minutes of planking you will get 5 points. 3 minutes = 5 points.

Example: I hold my plank for 30 seconds then I rest for 15 seconds, then I hold again for 30 seconds then I rest for 15 seconds, that equals 1 minute. I repeat this process until I have reached 3 minutes...I have earned 5 points!

There are no modifications for this challenge. You must plank for a minimum of 3 minutes to earn points.

the perfect plank




Day 24 of our Paleo Challenge

Are you an "overexerciser?" The Female Athlete Triad is a group of three signs commonly found in female athletes and over-exercisers that negatively affect overall health: amenorrhea, osteoporosis, and disordered eating. Literature suggests that up to 60% of female athletes experience at least 1 of the symptoms of the Triad. Read On

The Big Dairy Debate Milk is the  ranked #1 in the allergy food list.  Read More HERE This is a rather lengthy research article but it is worth sitting down and skimming through it.

Welcome to Day 24 of your 30 day Paleo Challenge. Today January 27th you will record your points from 1/26/15 by Midnight. (As a reminder I will not except posts after Midnight)



Day 20 of our Paleo Challenge

Today is Day 20 of our 30 day Paleo Challenge. You will post points from 1/22. How is the sleep going? I find it very challenging because on the days that I work at most I get only about 6 hours sleep. I am really having to work at getting at least 7 or more hours on my off days. I take an occasional supplement to put me into a deeper sleep on my days off. My sleep is much better when my food is on target too! I am feeling so much better when I pay attention to my sleep. Here is an interesting soup recipe and article. I think I might try a small batch and freeze it when we need an immune booster.

This is one of my favorite weekend recipes It does not last long in my house.






Day 15 of our Paleo Challenge

Today January 18th, is Day 15 of our Paleo Challenge.

This is where you will post your points from January 17th. Only post points that are earned or left.

Please post in the comments box how many hours of sleep you got last night.

Does anyone not have access to a jump rope?

Need an easy soup idea? - I love any variation of this soup it is so quick and simple and so tasty

Try my recipe for Chicken, Sweet Potato and Kale Stew. It’s one of my favorite ways to eat turmeric.


  • 1 large onion, diced
  • 1 tbsp olive oil
  • 4 (4-6 ounce) chicken breasts, cut into 1-inch pieces
  • 3 celery stalks, diced
  • 3 carrots, diced
  • 2 tsp ground cumin
  • 1 tbsp smoked paprika (this stuff is so addictive, I love it!)
  • 1 tbsp ground turmeric
  • 2 tsp sea salt
  • 1 tsp freshly ground black pepper
  • 5 garlic cloves, minced. (Remove the green stem. It will taste better. Read how and why HERE)
  • 3 cups sweet potatoes, peeled and cut into 1-inch pieces
  • 8 cups organic vegetable chicken broth
  • 4 cups dinosaur or regular kale, washed, stemmed and torn into pieces
  • 1 lemon, juiced
  • optional salt and pepper to taste

Read more about this recipe here

This is your chance!!!! New Challenge IF and ONLY IF you have a score of 1,300 points or less you are illegible  for this burpee challenge. IF you are a challenger that has 1,300 points or less you will post your burpee reps before MIDNIGHT tonight 1/18. Good Luck!





Day 14 of our Paleo Challenge

Today is January 17th, Day 14 of our Paleo Challenge.

This is where you will post your points from January 16th. Only post points that are earned or left.

Congratulations you have made it! Two weeks down - nice work.

Do you or someone you know suffer from headaches?

Ah, headaches! They come out of nowhere and completely ruin an otherwise good day. Headaches can set you back and cause a lot of frustration. The good news is there are easy steps you can take to prevent them and stop them in their tracks.

Are there different types of headaches?

Yes, there are two types of headaches: structural and chemical.

A structural headache occurs because of your structure—something in your body that is being pulled, inflamed, or irritated. This has to do with your alignment, your muscles, or anything that is too tight or too loose. These headaches typically start with pain in the neck, spread to the back of the head and move out from there.

A chemical headache occurs from spasms of the blood vessels that line the scalp. When those blood vessels constrict, there is pain in the nerves around those vessels. Chemical headaches are more diffused in nature, especially near or around the eyes or along the temples. Read more...



Day 13 of our Paleo Challenge

Paleo Challenge Points Jan 2016 Today is Day 13 January 16th of your Paleo Challenge. Today you post points from yesterday 1/15/16

Lets talk about nuts. Can you do your Paleo Challenge with out them?  "I’m sorry to suggest that these incredibly convenient packages of yummy goodness are not the best choice. Did you know that 18 almonds has 168 calories? And about 15 cashews has 165 calories! If you are trying to drop a few L.B.s you might want to rethink your intake of nuts.

If you have health issues that clearly indicate complete avoidance of nuts (like an allergy, sensitivity, unresolved inflammation, leaky gut and/or autoimmune disease), there isn’t a reason to omit them altogether.  Consider nuts an emergency snack food, a special treat, and a lovely way to make salads and veggie dishes a little tastier". Read more here Soaking your nuts are a must in my opinion Read why

I know I hear you saying but I don't have any sensitivities or autoimmune disease. Lets be clear what those definitions mean.

Sensitivities can be defined as waking up with a stuffy nose, seasonal allergies, dry skin, acne, joint pain, headaches, ill health (your sick) You have to remembers your immune system starts in the gut and if you have some issues that you are trying to avoid well....

Inflammation can be defined as FAT! you are trying to lose weight, get rid of the blotted stomach, heart burn, constipation, diarrhea. You get the drift.

Do you take thyroid meds? Then you have an autoimmune issue.



Calories in food and drinks



Day 3 of our Paleo Challenge

Reminders and Thoughts

  • Check in early everyday. There maybe something very important that you need to see.

  • Go back and read everyone else's comments. There might be something for you.

  • Read every link I share.

  • Leave any questions you may have - no question is a stupid question.

  • Be vocal - it helps to voice what is going on - we don't judge anyone.

  • Moving forward you will share with us what you ate. Yes you will journal everything. It doesn't have to be in total detail however inquiring minds want to know. Why are you missing nutrition points, exercise points, etc. AND we love new recipes!

  • For every fitness challenge there are modifications. I don't want to hear "I can't do ____ because _____." We all will do the work together - we are a team.

  • Points will not be accepted after Midnight, no exceptions.

  • If you are out of internet range, plan ahead and tell someone to post your points for you.

First Bonus (1) Point available to all of you. Share with us what you'd like out of this challenge, what do you want to succeed in,  30 days is such a short amount of time, so what is realistic to you? Weight loss, Gain weight, Trim Up, lose belly fat, get rid of heart burn, resolve diarrhea, constipation, just to be regular on the pot, blotted belly, sleep better, get rid of achy joints, feel sexy again, no more headaches, heal your gut, treat your auto immune, etc..

Today Wednesday 5/6/15 by midnight you will post your points from Tuesday 5/5/15.




Day 5 of our 30 Day Paleo Challenge

Today is Day 5 of our 30 day Paleo Challenge. You will record your points from yesterday September 4th. Points must be posted before 12:01pm otherwise you will get a zero for the day.

Quick Paleo Meals (click here to see)

"900 Challenge"

Here are the Rules: You have Friday - Tuesday to perform 900 Air Squats. This is an all or nothing challenge for 10 extra bonus points. You will post your points on Wednesday September 10th. If you do the math that is 150 Air Squats a Day or 15 Air Squats every Hour on the Hour for 10 hours a day. Be Sure to watch the Video on a Demo of how to perform a proper Air Squat. See the pictures of what a good Air Squat looks like and what NOT to do. You are your own coach - no one is there to no rep you or keep you personally accountable. No Excuses unless you are in the hospital dying. Now...GET TO WORK!

The squat is one of the best exercises for athletes and the general population. Everyone should be doing some form of squats because they work the whole body, and studies show squatting to increase lower body strength can produce the following benefits:

Better functional mobility and faster walking speed

Greater bone mineral density and less chance of breaking a bone

Stronger core musculature to prevent lower back pain and injury

Faster running speed at short and long distances

Greater vertical jump height

Better sports performance on the court or field


Do Squats to Run Faster

Do Squats for Better Mobility and Less Pain

Do Squats For Better, Stronger Abs

Start Doing Squats at a Young Age For Better Health and Performance—Squats are Safe for Everyone!



Great Video on How to perform a Squat. 


Use something Tactile to help with depth



Too Shallow of a Squat To Wide of a Squat



May 12th Day 12 of our 30 day Paleo Challenge

Congratulations to Those Who Took On The Burpee Challenge!!! Rock Stars

Today Monday May 12th is the Day you will post your points from Sunday May 11th. 5 points for Nutrition. 2 For Exercise. 1 For Telling us What you Ate.

Hope your sleep challenge is going well.

Can the lack of sleep cause weight gain? Read On


On another Note: I will make mistakes on the leader board - please text me 631-3410 or send me a message via facebook group,  and I will fix the mistake I made. However, I will no longer except late points - no exceptions! If you have a problem call a friend to help you. Life happens plan accordingly.

From The Rules Page:

1. Daily Entry of Points

On each day, from Dayone (1 )thirty-one (31), challengers log into this site and report a score for all of their activities from the day before.

  1. Scoring is open (for the previous day) between midnight and 11:59pm (23 hours and 59 minutes).
  2. If a challenger fails to log their score within this time frame, they will receive zero (0) points for that previous day
  3. ALL SCORES ENTERED ARE FINAL. There will be no altering of scores once they have been entered.