So many of you are trying hard to meet that January goal I have set for you! Way to go! My fitness tip of the week should help you!.......... Snacking is a very important part of the day. We should be eating 5 times. Remember your snacks should be around 150 calories. A snack is there to give your metabolism a quick boost, and help you feel satisfied to make it to the next meal. It is not there to make you feel full!One of your daily snacks should contain protein. The other snack does not have to. Choose snacks that are healthy and will give your energy a boost. I know everybody goes through cravings...sometimes a girl just wants a brownie! I got a better option for you and its delicious and its only 100 calories! Frozen bananas with dark chocolate! Yum! Had me a pack today- and it helps with that sugar craving! I have attached a picture of it!I will post more ideas this week! Keep on movin~~~~

Hi! First thing I want to do is apologize for my run- on sentences. This blogs set up won't let me do paragraphs. We all know what a computer GENIUS that I am- so it must be something very technical. ha! ****The class on Sat was very fun!The guy who let us in the building was so nice and helpful. I very much appreciate that. He told me that we inspired him to want to workout!He said that he could hear some of you getting on one another and pushing one another. He thought that was great. It is great! This is our fitness family, and this is how we roll!We all need support and push from time to time! Thank you for coming and working hard. ***** I had a client( who remains anonymous)tell me last week that she sometimes can barely get out the door of my house before she feels like she is going to breakdown. She has all these emotions and doesn't want to dump them on me. I have a thought about this. Sometimes with the physical release comes the emotional one as well. Sometimes to really let the "beast" out in your workout, you have to purge the emotional as well. Now not every client needs this or has this. Some clients or people have such deep rooted emotional issues, that have plaqued their physical. They eat to stuff the emotional. They are afraid to really confront the hurt, or the pain, or the deep rooted issues that are holding them back. This could stem all the way from childhood and could be emotional barriers like fear of failure, abandonment, low self esteem, loneliness, regret and ect. You have to work on the emotional as well as the physical. This can be a long process, but the key is to move forward through it. Sometimes its just a cleansing, and I get that!Don't be afraid that you are dumping, as I see it differently!I am your trainer in health, and your friend. One of the greatest gifts of a friendhip is sharing, and being shared with. **** Speaking of our little fitness family- everyone has showed a desire to tackle this half marathon together!In fitness everything is sooo much funner together with friends!! Heres what our group runs will be. Feb 9th- 6 miles..... March 9th- 8 miles..... April 20- 10.5 miles.... Whew- survived last weeks frozen pipes!! Thanks for all the concern! I will keep garage closed during workouts, to help with all that cold air! I was soooo happy about everyones measurements last week! Not one person had measurements up- except for Daryl- whose pecks are growing, and he couldn't be happier! lol! I plan to faithfully do this every month! ************ Weekly fitness tip******* CHOBONI GREEK YOGURT SUBSITUTION LIST 1 CUP OF MAYO= 1 CUP CHOBANI YOGURT 1 CUP SOUR CREAM=1 CUP CHOBANI YOGURT 1 CUP BUTTER= 1/4 CUP CHOBANI, 1/2 CUP BUTTER 1 CUP OIL=3/4 CUP CHOBANI TRY THESE IN YOUR RECIPES, AND CUT THE FAT AND CALORIES, AND MAKE IT MORE HEALTHY!***** Sharon IS HAVING HER 2ND KNEE REPLACEMENT ON TUE- SENDING HER ALL OUR WELL WISHES!NICKI( I CALL HER NICKERS) IS HEALING WITH HER THROAT, BUT NOT HAVING MUCH FUN! SO IM WISHING HER A BIG STEAK AND POTATO!!!! YES, YOU DID READ THAT RIGHT-- THE POOR GIRL IS STARVING! TO EVERYONE ELSE I SAY THIS- ONE STEP AT A TIME, ONE POUND AT A TIME, ONE INCH AT A TIME, AND ONE TIER 1 AND TEIR 2 AT A TIME- ITS ALL A PROCESS, AND YOU WILL GET THERE- AND IM SO HAPPY TO BE PART OF IT! ****Thanks Mike for the pics- could only get the blog to transfer 3 and missed the big group pic- once again Im sure this is all computer error, and has nothing to do with me!

Oh it is indeed a sad day at the Frye household! Broncos lost yesterday! We were so close to going to the superbowl! You all know my hubby and boys are HUGE bronco fans!

This is a pic at the start of the game, Alex (LINDSAYs son) is in the pic as well,he is a HUGE fan already_because Lindsay is just as bad as Jon! She had her Bronco gear on, but refused to be in the pic! AHHH don't they look cute! I said I would post a fitness post weekly****** You have heard me say NO STINKIN THINKIN. Some of you may have stinkin thinkin, and yet not really even be aware that you are one of the people that fall into this catergory. If you say you cant get below a certain weight...YOU NEVER WILL.If you say that workout i just gave you is to hard and you can't do it... YOU NEVER WILL. If you whine and complain,your body hears that, and your workouts will ALWAYS BE a reason to Whine. If you have a bad meal, or you eat something not "healthy" do you just say..Oh forget it, might as well just have a bad day of eating, and start again tomorrow?? Thats like getting a flat tire, and then saying, well my tires flat, guess I will just drive my car down in the ditch! Change your IF's to= I Will and your maybe's to= Someday Ask yourself this...HOW CAN I MOVE FROM I CAN, TO I AM????? I will not lie, some of you bring your stinkin thinkin into the gym sometimes! leave it at the door! Come with the I CAN attitude that your going to need to reach your goal! I don't know about you, but life is all about choices, and for me I want to be a positive role model, and I want to surround myself with people who are positive! I don't need negative! So try this... Cash a dollar in for 10 dimes. First thing after getting dressed, but those 10 dimes in your pocket. Everytime you think a negative thought, take a dime from your pocket. This could be anything- like " I feel fat today", " I hate my job", " I have wrinkles" " I don't want to train today", " I will never get that", " I'm broke"... How long did it take you to go bankrupt in your pocket? 90% percent of people will be out of dimes within 2 Hours of waking! What you keep constantly telling yourself, will BEcome your reality! I have faith, and I know everyone of you have the potential to acHieve your goals in fitness and in health and whatever areas of your life you want to improve. You just have to stop the STINKIN THINKIN, and get on with the I can's!! Your body hears what your mind is thinking! Come to your workouts, and take my challenges with a smile! Here are a few examples of great thinking***** Corinne*- Annie this workout looks hard, but I'm going to keep on trying until I get it! Teri*- texted me after her "special" workout sat and said- It took her 1 hour and 18 mins to do it, and Holy Crap it was tough but she is sooooooo happy she did it! and fyi..she spelled so with just that many o's! Melody*- ran a timed mile, and said this...Not as fast as I wanted, but it will come!!! Thank you guys for really putting fourth effort! Sending big smoochies to Nicki who had her tonsils taken out, and has not been feeling well! We wish her quick recovery so she can come back to training soon!! Next sat our class will begin at 6:30 am in Layton! I plan to do some more classes there if this one turns out! I read this saying- and I like it- it said DO NOT WALK AHEAD OF ME, FOR I MAY NOT FOLLOW, DO NOT WALK BEHIND ME FOR I MAY NOT LEAD, BUT WALK BESIDES ME AND WE WILL DO IT TOGETHER! I AM BESIDE YOU AND I DO BELIEVE IN YOU!

Ok! Lots of information coming your way!!  I have done a January goal for each of you. I hope you will take your envelope and work hard to make your goal. The goal deadline is Feb 2nd!! I will post those who made it! Ami Fry ( you all know her from boot camps) has opened a indoor soccer arena! Yay! I get to rent out some space from her for some Sat classes! This should also help push you towards those goals! We had so much fun, and I have had so many requests to do sat classes again. I will only continue these if I get enough turnout! I will need at least 8 to hold a class! My first class will be held on January the 19th. It will cost 20 dollars and will be held in the early am! If I get enough of you to commit, we will do it!!! The facility is in layton at 976 marshall way. Just up from swan lakes golf course! Let me know if you plan to come, and I will give you more info soon! I will be writing a health tip every week for the month!! I will post them every sunday. Heres this weeks tip: I want you to all think H.A.L.T. HUNGRY? ANGRY? LONELY? TIRED? ASK YOURSELF THIS, EVERY TIME YOU EAT! ONLY EAT IF YOU ARE REALLY HUNGRY! THE H.A.L.T. METHOD IS A GREAT ASSESMENT! Alot of people tend to eat instead of dealing with the present issues at hand. All this does is move the tension to themselves, and usually leads to a binge. We have a team of 10 running the Ogden Half! Our team training runs will start soon! We will do 1 run a month together! We will start in February! I am going to go back to measuring!! Somehow I have got sloppy with this! Starting next week you will all be measured> This will take some time off your workouts, but must be done!!! I am toying around with the idea of doing a indoor boot camp here. I have all the equipment, and with the treadmills I can make sure we also gets lots of cardio in as well. I will do groups of 4 only. I will probably do 1 morning class, and 2 evening classes. We will go everyday of the week. I will keep you posted!

Wow!!!! What can I say?? You guys are amazing! Thank you for taking my idea and running full force with it! The NO excuses approach and your desire to want to change is inspiring! I have had soooo many texts saying "thank you" to me for helping you and being supportive! I will always be supportive in your goals and health..but I do not deserve the thanks! You guys did the work! I am so proud of you guys! The money from the jar will be split this year! Boy was it close!! 2 winners.

Stephanie wins half the jar amount for her points-- she had 992 points! She lost 12.4 pounds just in the month of December!! I honestly get chills thinking about it! She is truly trying so hard! She never misses a training session with me__EVER! Even when she lived in Logan she would drive down sardine canyon in the snow to train! She drove all the way from Salt lake to come down to Clinton or Layton to do her"extra" workouts! Thank you for being such a inspiration!
And even though she lost 5.72% body fat this month, someone else beat her in body fat loss!!

Teri- is our winner of the second half of the money. She lost 8 pounds in the month of December! She had every cheat meal planned out way ahead of time, and came to all her training sessions and works her butt off! She once told me she never wanted to be a whiner here, and she is never negative and never ever complains here! Thank you for being such a inspiration!

Sybil was next up for the most points for the challenge- she had 825 points. She was so determined to exercise daily and really worked on her food! She was so honest and would go out and do the " extra" special workouts, sometimes after finishing a whole hard 45 min workout here!She also lost 4 pounds in the month of December! Thank you for being such a inspiration!

Melody- she was next in line behind Teri and Steph for most body fat loss- she lost 3.14 % body fat! She had a toe operated on, and her exercise was held back some from the pain, but she vowed to me to try to work on her eating. Wow! it paid off! Thank you for being such a inspiration!!

Colette- she lost 2.4 % body fat. Her points may have not been very good but she really was trying to find some balance that works for her. I think she found it..with 5.2 pounds gone this month! Thank you for being such a inspiration!

Corinne-  she is at her lowest all time weight EVER!! she lost 2.16% body fat this month! She is so determined! She never misses her training sessions either, and always gives it her 100 percent effort here. She comes twice a week and she is so happy to be at this weight and one step closer to her goal. Thank you for being such a inspiration!

Ruth lost-1.07 % body fat! She goes to college and works full time, and is trying hard to make herself some time to exercise!! She is amazing! Thank you for being such a inspiration!

Mike didn't lose, but he didn't gain either! He maintained... and to maintain in the month of December is still awesome! I think his exercise has helped with those Texas Road house rolls- ha ha! Thank you for being such a inspiration!

Bambi didn't lose either, but she maintained for the whole month! She struggled a little on her"special" workout, but she kept on trying and didn't give up! When we keep pushing, we will conquer! Thank you for being a inspiration!

Anyone else that I did not mention- it's only because I didn't want to throw you under the bus! I am hoping this month will be better for you! As your trainer I vow to work your tail off!

The greatest thing about all of this? You all have proved that there is no magic pill! There is no home food delivery systems, or any surgery that can teach you what you have learned! It is all about choosing healthy foods and exercise! There is no secret. It's hard work and sweat and training your body with healthy foods to fuel it! You even get a "cheat" meal weekly! Most of you commented that it was actually easier than you really expected! You learned that there is no calorie restricted diet- you were not deprived. If you calorie restrict and do strict diets it leads toward bingeing, crankiness, slower metabolism, and less muscle. You learned to choose healthy foods! You had 100 calorie cheats daily, and a cheat meal....really? I mean this is fantastic! With all that in mind, I made sure to create hard workouts that challenged each muscle and kept your heart rates up! We did it! You did it!

I have just had the best day ever today and I want to wish you all a Happy New Year! May this year bring us all Health and Happiness and good blessings!