An Update from Cassie Herself!!

Well, I am in my third week in my new lifestyle. I’ve dropped ten pounds, I’m feelin good, and I look smokin’! ;)

The first week was pretty tough…I’m not gonna lie. I had to drink a lot of juice made from veggies that I had rarely ever eaten before, and then I had to eat MORE veggies for lunch and dinner. I felt like ANYTHING that was hot and not a plant was cheating, so brown rice, quinoa, and other grains tasted amazing when I finally was able to add that into my eating plan. I would highly recommend that anyone participate in the cleanse phase first though…not only to prep your body, but to give you an easy appreciation for diversified food. It also really helps break you of your addictions and cravings. Sticking to my new meal plan may not have been so easy if I had skipped the cleanse phase.  

The second week really wasn’t that bad at all. I knew what I had to eat because it had been planned out for me and I made preparations to eat what was on the menu if I was going to be out. I lightly exercised almost every day, and got to drink coffee again. Mmmmmm…. But only one cup in the morning rather than the several a day I was used to.

I am eating 3 meals and 3 snacks a day to include a protein shake, peanut butter, apples, and greek yogurt or even cottage cheese. If I follow the plan exactly, I am NEVER hungry. The days where I go too long without eating or forfeit a snack for a bigger meal, I feel miserably hungry. I’m beginning to understand the importance of eating regularly to support a healthy metabolism. It’s quite fascinating to never be hungry and drop weight faster than ever before.

I try to stay positive about this and I’m super excited because of the strides I’m taking. I’m losing weight which is great, and I feel more confident in turn. I am really proud of my progress.

 However, I’m not shocked because I already expected that things would improve. What I mean to say is that when you stop eating garbage, eat less, and exercise more, things are going to naturally get better. I don’t know why this was such a hard place for me to get to practically, but to finally see it implemented on my body as I slip on last year’s PRE-pre-pregnancy jeans just two weeks in is nothing short of FABULOUS. I don’t really know if it’s fully sinking in how much all of this is really going to change my life. For now I am learning, growing, and enjoying the journey. And I am SO thankful to Liz for being there for me through every step. I never feel lost, confused, or alone. She is always a phone call away.

And on to the subject of physical exercise, Liz is no joke!!! Do not go into something with her unless you are SERIOUS about burning calories because you can bet that she is twice as determined to tighten your body as you are! You have been warned. J

-Love,

Cassie

A Mouth full of Mercury is a Mouth full of Poison.

Do you happen to have one or more amalgam fillings in your mouth? You know...those shiny silver ones? If so, I highly recommend you pay close attention to what I am about to share with you. 

 

Your amalgam fillings are 50% mercury. In case you weren't already aware, mercury happens to be a known NEUROTOXIN. In FACT, it happens to be the 3rd most potent neurotoxin out there. Remember when mercury thermometers were banned? SO....WHY THE HECK ARE DENTISTS STILL PUTTING THEM IN OUR MOUTHS?!!! Not real sure, but what I do know is that it's cheap and long lasting....so why not? I will now roll my eyes and sigh.

Here's what I DO know and have learned thus far about these amalgam fillings. 

"The average amalgam filling contains close to 1 gram of mercury. To put this in perspective, that is enough mercury to contaminate a 5 acre lake and declare it unsuitable for drinking and fishing according to the EPA."

http://healthfirs1.web140.discountasp.net/articles/what-are-silver-amalgam-fillings.aspx

Every time your amalgam fillings are stimulated, mercury vapor is released into your mouth and into your saliva, which enters your bloodstream. Studies show that about 10 micrograms of mercury vapor are released a day into the mouth of an individual with these amalgam fillings. 

How are our fillings stimulated? Well, it's not all that hard. CHEWING is perhaps the most common way to stimulate them. But if for some reason, you don't chew...brushing your teeth, grinding your teeth, and drinking warm liquids stimulate them as well. 

This mercury vapor leads to some level mercury poisoning in the body...no matter how little or how great. It also depends on an individuals ability to detoxify this poison. Nonetheless, if this stuff is in our mouths for decades, and we are continually stimulating the release of its vapors, then no WONDER people in their mid to latter years of life begin posing symptoms and signs of mercury poisoning. So what are some of these symptoms? Well, they're a whole lot like the symptoms we see that are associated with all the other toxic chemicals we're exposed to. And they are also the diseases that we have seen spike hundreds to thousands of percents within the last 20 to 30 yrs. 

• chronic fatigue
• migraines
• depression
• memory loss
• ADHD
• Autism
• Autoimmune Diseases such as lupus and fibromyalgia
• Insomnia
• Stomach Pain and GI problems
• Arthritis
• asthma
• allergies
• infertility

Speaking of INFERTILITY, studies have shown that dental assistants have some of the highest rates of infertility. This is suspected because of their constant exposure to mercury vapor released in the dental office. 

20 years ago, the FDA said that amalgam fillings were perfectly safe. They have recently changed their statement to this,

"Dental amalgams contain mercury, which may have neurotoxic effects on the nervous systems of developing children and fetuses."

Hmmmmmmmmmmmmmmmmm.........................................

So WHY are they still giving them as an option?????

I've also read that Dentists are the doctors with the highest rates of depression and suicide. I figured it was because they had to look inside dirty mouths every day, but now I'm beginning to wonder if there is a link between mercury exposure and depression. But, if you ask a dentist if amalgam fillings are safe, whether he believes they are or not....he MUST tell you that they are or he will lose his license. Who are we supposed to trust here?!

Here's an excerpt from an article I read

"An article published in the Journal of the Canadian Dental Association claims that many dentists are at risk of suffering from a chronic mood disorder known as dysthymia. It's a condition the Université de Montréal Department of Dentistry is fighting - preventively.

Dysthymia is characterized by loss of appetite, low levels of energy, desperation, excessive anger, social withdrawal and working long hours to compensate for declining performance, troubles in concentration, guilt and suicidal thoughts. 

A 2005 study published in the Journal of the American Dental Association claims that 10 percent of the 560 dentists surveyed suffer from this condition. However, only 15 percent of them are followed by a doctor and receive treatment."

http://www.medicalnewstoday.com/releases/137209.php

I saw a man interviewed who was diagnosed with early onset Alzheimer's. After researching causes and cures, he decided to have the amalgam fillings removed from his mouth. Within 9 months, he had his clear thinking back and felt a million times better. Coincidence? Maybe. Probably Not. It's also interesting that when he asked his dentist if he could save the amalgam fillings so that he could have them made into cuff links, the dentist adamantly refused saying that they were considered highly poisonous and needed to be disposed of as toxic waste. 

But WAIT? They weren't toxic waste when they were in his mouth? Doesn't seem to make much sense. 

My guess is that no one is admitting that amalgams are actually poisoning people because if they did, it would cause mass panic among the millions of Americans who have mouths full of them! Instead, they are slowly changing the laws and they are beginning to give people "options." Why THANK YOU. Hmmmm, no one ever gave ME an option from what I can remember. 

So, what should you do if you have amalgam fillings? Well, if you can afford to get them removed, you should maybe consider it. BUT, do not just choose any dentist. Choose one who specializes in removing these fillings without drilling. It is the drilling of these fillings that cause a massive dump of mercury vapor into your system. One former dentist, stated that nearly every patient who had their amalgams removed with a drill came down with an autoimmune disorder within a month of their extraction. This is very frightening. This is also a dentist who lost his license because he took a stand against amalgam fillings.

If you want to learn more, you can always just google the topic, but here are some recent videos I watched to learn about amalgams for myself. 

Another EXCELLENT documentary that sparked my interest in it all is 

The Beautiful Truth. 

It covers far more than just this topic. I highly recommend watching it. 

http://topdocumentaryfilms.com/beautiful-truth/

Wednesday Workout!

Warm up: 5 minutes

Perform the following exercises in order for 2-3 sets each before moving to the next exercise. Rest as needed. All sets are for 25 reps of the first exercise, 15 reps for the 2^nd exercise, and 10 reps for the 3^rd exercise.

25 Mountain Climbers (25 each leg)

15 Squats with Calf Raise

10 Push up with a roll over to Toe Touches (sit-up)

25 Jump Squats

15 Reverse to Forward Lunge (15 each side)

10 Inchworms

25 Lateral Tap Downs

15 Bench Dips

10 Squat Thrusts

25 Jumping Jacks

15 V-jumps

10 Tricep Push-ups

Cool Down and Stretch - 5 minutes.

Fitness and Nutrition Revolution: Phase 1 has BEGUN!

Well, Cassie made it through her cleanse!!!! I cannot even TELL you how proud I am of her. This gal is amazing. Cassie is a girl who went from NO exercise at all and only a few healthy eating habits directly into one week of a full on juicing and raw diet cleanse. I am amazed beyond belief. She literally only had one true melt down that I'm aware of. But I just had to keep reminding her that this was only one week of her life and we were just resetting her system and letting it rest and cleanse before filling it with new power packed superfoods!

Now begins Phase 1 of her Fitness and Nutrition Plan. 

For her nutrition, I designed a well-balance weekly meal plan consisting of 6 meals a day that are filled with superfoods and proper ratios of macro nutrients. The idea is get her super healthy and turn her metabolism into a fat burning machine! Doesn't sound so bad, huh? I included a grocery list and I actually went to the grocery store with her yesterday. 

Here's the fun part of her meal plan...I am letting Cassie and her family have one day a week to choose WHATEVER they want to eat as long as it falls within her calorie range. I am not a nazi and Cassie isn't training for a figure competition, so I'm allowing her to have her freedoms and enjoy them responsibly. I am also asking that she designate at least one night a week to plan her own meal out of superfoods that she chooses from the grocery store. She will find the recipe and she will cook the meal. She will educate her family about the value of the meal that they are eating so that she and her children can begin to develop positive associations with food. 

Phase 1 of the nutrition program is basically teaching Cassie what it looks like to eat healthy and how to learn some of the skills herself so that she can adopt them as her own. Liz will always be her friend, but Liz will not always hold her hand. Will she lose weight? YES! But ultimately we are learning lifestyle change that will help her continue to lose and to maintain the weight loss. 

For her fitness, we will work in 3 phases as well. 

For the first month, I really just want her moving. She'll meet with me two to three times a week for some basic strength exercises, but ultimately I want her just exercising every single day in some shape, form, or fashion. I want her to find ways to get her heart rate up doing what she enjoys. I think Zumba is going to be the perfect fit for Cassie at this stage.  

So this morning was her first day of exercise and her fit test. She rocked it! I was so proud. It wasn't easy for Cassie, and we've definitely got a long way to go, but we have plenty of time to get there. We have the rest of our lives to get healthy. AMEN!

So, here are the results of her fit test:

CARDIO FITNESS:

Step test put her in the "FAIR" category....which is better than poor. YAY. lol! This means I'll start training her cardio at a baseline level keeping her at a certain percentage of her Maximum Heart Rate. She'll need a heart rate monitor for this. 

Heart rate monitors are a great tool for Beginners to use because they give external feedback on how you are doing. When your body is unfamiliar with exercise, everything feels strange and difficult. A heart rate monitor will let you know if you're working hard enough to reach your goals. 

I also did a strength endurance test on her which I was actually REALLY impressed with. Cassie will be a sexy beast by the time I'm done with her!!!

Her pushups in one minute totaled 20. That's actually awesome and half were on her feet! I snapped a picture before we got started and don't worry...I quickly corrected her form after this. ;)

Her Situps came in at 17 which is awesome too. I am fully convinced that once we improve her cardio and get some of the weight off, we will see this Chica turn into an animal!

We followed up with some postural assessments to check for muscle imbalances, and I didn't let her off the hook without making her do a basic workout . 

I was SOOOOO proud!

Here's Cassie again taking a run around my yard. 

We'll follow up with another fitness assessment in a month and keep you updated on Cassie's progress along the way!!!

Be sure to keep cheering her on in the comments below or on my facebook page. 

A Bootylicious Bonus!

I usually only post one workout a week, but this workout is FAR too good not too share with all of you. I started a workout in my back yard the other day and in the middle of it, I decided to switch gears and focus on my butt and the back of my legs. Oh my word, I was SO sore that it STILL hurts to bend over or sit down.

Hamstrings and calves are actually the least trained muscles on a woman. For whatever reason those areas are easy to neglect. Ya know, it's funny how we talk about nice butts so much, but have you ever seen a woman with beautiful Hamstrings? I think it is just so lovely. And the truth is that we are only really exposing our legs when we wear shorts. At least I HOPE that's all we're showing. ;) It's the back of our legs that carry the most visible fat and cellulite. You know EXACTLY what I'm talking about, don't you? Well, guess what burns fat? Yep...Muscle. Build up your hamstrings on the days to work your glutes. Do NOT neglect them.

Oh, the beauty of a fit and healthy woman. Celebrate it!!!!

Altright, on to the workout. 

Find a Step, chair, or platform of some sort that is at LEAST 12" in height. I use my husband's tough box which is 24". 

To begin, use only your right leg and do the following:

1. Face left: Single leg side step up, followed by one pop squat

2. Face Front: Single leg step up followed by one pop squat

3. Face right: Single leg cross step up followed by one pop squat

(you will have to use your inner thigh here to really boost yourself up)

(Repeat all 3 10 times for a total of 30 trying not to stop unless you feel muscle failure)

Do the same thing using your left leg and repeat 10 times. 

BREAK

Grab Dumbbells or a Weighted Bar. I used a 20 lb sandbag which happens to be my FAVORITE piece of training equipment EVER. 

1. Holding your weight, balance on one leg with a slight bend in the knee. Tip at the hip and perform a Single leg dead lift followed by single leg clean and press. You'll move from one right into the next. But slow it down and take your time. When you come to the top of your dead lift, bend your knee, shift your weight by bringing your opposite knee forward before doing the clean and press. Use your core for balance.  

2. Do a double leg dead lift/clean and press 10 times

3. Single leg dead lift/clean and press 10 times on opposite leg.

REPEAT all 3, 2-3 sets.

Here's a you tube video I found. This is exactly what I did, except I used my sandbag and didn't do the single leg squat at the end. Feel free to do so. This dude makes it look WAY easier. 

So there were a couple other fun things I did, but a trainer can't give away ALL her secrets. ;)

Join me again for your Wednesday Workout. 

GET FIT! DON'T QUIT!

It's Time to Get a Thick Skin!

I've struggled with bad skin for as long as I can remember. There hasn't been a day in my life that I haven't had a breakout since age 14. Juicing made my skin clearer and healthier than its been in years, but since transitioning back into regular eating patterns, I'm starting to flare up again. Ugh! Not to mention I sweat for a living, so it's really hard to keep clear. 

Anyway, my skin has been through the ringer. I've been on countless skin medications...including Accutane, which I have been on 3 TIMES! Do you know what accutane is? Well, just google Accutane side effects or Accutane sucides or Accutane lawsuits and you'll get a clear picture of just how toxic this medication is. I can't believe a Dr would let me take it on 3 different occassions. You are ordered to take birth control on it because if you get pregnant, it will deform your baby. For Pete Sake, every time I popped a pill through the carton, it had THIS image on it! Did it ever occur to me...this canNOT be good for you.

Well, it did occur to me, but the last 2 years, I've been so depressed about my skin that I actually considered begging the DR for a fourth round. Instead I opted for a low dose antibiotic and a couple different topical cremes. Did these things work? Sure. A little. They mostly kept things "under control" but no miracles where happening. 

When I did my cleanse, I quit my medications. ALL TOXINS OUT!!! I declared. Not just "some"...ALLLLLL. I was terrified an explosion on my back and face would occur but my skin actually cleared up and softened and toned better than ever! 

If you want to see all of my before and afters including my back...click the link below.

Post Juice Cleanse: The results are In!

Anyway, since I have been off the intense juicing and have given myself more food freedoms, I am beginning to notice some flare ups. Clearly my body is unhappy about something I'm putting in it. Honestly, I think it's Chicken. I'll save that theory for another day. 

I had a follow up with the dermatologist today. They were very impressed with my progress. When I told them my skin was clear because of nutrition, they of course gave me a condescending "that's nice" kind of look and then recommended I go back on the meds. 

I asked for 3 months med free. I requested they not even fill a prescription so that I could avoid the temptation. See, here's the deal. I have NEVER committed to a natural skin care program for more than 6 weeks or so because I ALWAYS break out. I feel ashamed and embarrassed and go back to the heavy duty stuff. As a result my skin stays on a roller coaster ride. It is SOOOO confused. Right now, I am blotchy and oily and itchy. I'm scared. I feel like acne makes me look like a failure as a "CLEAN" person. I promote toxic free living, but until 6 weeks ago, I was putting toxins on my skin. 

SO, here I am at that 6 week mark. My skin is on the verge of freaking out and so am I. 

However, I am taking a stand!! I know that what is going on with my skin is a cry for help. It has relied on meds and topicals on and off for almost 20 yrs. It's GOING to be confused. It may break out and freak out, but I am going to learn how to nurture it on the outside the way I do on the inside. My goal is to find balance no matter how long it takes. 

I looked at the ingredients and warning labels on my topical cremes from the dermatologist. The ingredients are SCARY and the warning labels describe the cancerous cell growth that occurred during animal testing. 

OK!!! YIKES!!!! I SURRENDER!!! 

Our skin is one of the major detox organs. I will disrupt any homeostasis by putting this stuff on my skin. Not to mention, I am dumping cancerous chemicals into my body all for the sake of an insecurity. NOT worth it. I'm over it. 

But as we all know, it's hard to create change without a practical tangible solution, so after much investigation, here's what I've decided to do for MY skin. It was recommended to be by a friend and seems to be the most sensible solution to my specific issue. I hope to begin making all of my health and beauty products from scratch. Any recipes you guys have...Let me know!

The Oil Cleansing Method.

for more on this method, click on the link above and it'll take you there.

 Your Personal Oil Blend

The starting point for creating your own, personalized skin cleansing oil blend is knowing your general skin type. Those with dry skin will want less Castor Oil. Those with oily skin will want to blend in more. Finding your perfect combination of oils will probably take a little bit of trial and error, so start with very small batches. Once you know what your ratio of oils looks like, you'll be able to blend much more at a time for convenience.

Some suggestions in creating your blend of deep cleansing oil:

• Oily Skin: Try a blend of 30% Castor Oil to 70% Sunflower Seed Oil.
• Balanced Skin: Try a blend of 20% Castor Oil to 80% Sunflower Seed Oil.
• Dry Skin: Try a blend of 10% Castor Oil to 90% Sunflower Seed Oil.

You can vary these percentages to match your own skins needs. If your skin feels too dry, you'll need to use less Castor Oil and replace it with more Sunflower Seed Oil. Keep in mind that Castor Oil is the drawing, cleansing, and purging oil for your pores. The Sunflower Seed Oil is to dilute the Castor Oil in viscosity (thickness) and additionally provide moisture, nutrients, and other benefits. My own, personal blend, for my sometimes oily, sometimes dry, frequently flakey, and easily irritated skin is about 25% Castor Oil to 75% Sunflower Seed Oil. I mix and store my mixture in a clean four-ounce flip-top bottle for convenience. When you go to replenish your oil blend, I suggest cleaning your bottle thoroughly with dish soap or the dishwasher. Better yet, if you can replace the bottle, this is ideal. We want to be extremely cautious in introducing bacteria to the bottle.

 The Oil Cleansing Method

First and foremost, this is typically done in the evening, prior to bed. There should be no need for deep cleansing in the morning if you're waking up with skin cleansed the night before. In the morning, a quick wipe with a warm washcloth should suffice. We don't want to overcleanse our skin as this will serve only to irritate and cause more oil production. The objective of using this method is to deep clean while balancing our skins oil production at the same time.

• You'll need a soft washcloth, your oil blend, and hot, running water.
• Pour a generous puddle of oil into the palm of your hand. Roughly, the size of a quarter, but more is acceptable. Rub your hands together to warm the oil and smooth over your face.
• Begin massaging the oil into your face. This will remove makeup, dirt, and other impurities, so there is no need to use a makeup remover or wash your face prior to the massage. I've found that this removes even my stubborn waterproof mascara and concealor.
• Using slow, firm motions across the skin, massage the oil deeply into your pores. Take your time and focus on your problem areas. You want the oil to work into your pores so that blackheads and the like can be dissolved and steamed away.
• As you're massaging, let your mind drift off to something calming and breathe deeply. Take this time to relax and release some of the stress that your body is harboring. Sit down, breathe deeply, and take your time. Give the oil enough time to work on dissolving the impurities in your pores and give yourself enough time to unwind. Picture what your face would look like if it were completely clear and free from blemishes. Focus on that image and know that it is attainable. Trust that it is attainable. Accept that it is attainable. You can have clear skin, free of blemishes and you will have clear skin, free of blemishes. Focus on perfect skin and breathe deeply.
• Once you're satisfied that your pores are saturated and you're feeling calm, pick up your washcloth and soak it in clean, steamy water. We want the water to be warm enough to open your pores and remove the oil. Cool water will not open your pores, nor will it remove the oil efficiently. We're not scalding our skin, we're steaming to coax our pores to release the oil carrying the impurities. We're essentially steaming our skin as an esthetician would, but without the luxury of a steam machine.
• Hold the washcloth to cover your face. Allow it to stay until it cools. You will feel your pores releasing the impurities. Wipe the oil gently away and rinse the washcloth well in hot, running water. Hold the washcloth to your face again, allowing it to cool. Wipe gently, rinse well, and repeat two or three more times. Avoid any temptation to scrub, as you'll find it's completely unnecessary and your skin will be soft, smooth, and free of flakes without the additional manual exfoliation and irritation that will result. Impurities, dead skin cells, and bacteria will be gently swept away.
• Have no fear of the oil, as the steamy washcloth will remove it. The Castor Oil, though it is an oil, will help with the removal of the other oils, as well. It is our main cleansing oil and is easily removed with warm water.
• If your skin feels tight, take a tiny drop of your oil blend, rub it between your clean, damp palms and pat it onto your damp skin. Gently massage any oil residue into your skin so there is no film of oil left sitting on the surface. Your skin should now glow!

Wednesday Workout

You can do this workout at home or at the gym using a treadmill. It is super simple but SUPER effective. I like to get complicated with my workouts sometimes, but I recall this simple routine being one of my classes favorites last summer. 

Time yourself and do it again in a month to see how much you've improved. 

Instructions:

You will Repeat this circuit 4 times though, creating a total of a hundred reps per exercise and a one mile run

• .25 mile Run (FAST)

If you are not in a safe area or have nowhere to run...jump rope for 5 mins

• 25 Pushups

On your knees or against a wall for modification

Feet elevated for advanced

• 25 Box Jumps

6-12" Step. I use my husband's tough box.

Do squats as a modification

Do jump squats if you have nothing to jump on

• 25 Tricep Dips

Do an overhead triceps press as modification

• 25 Sit-ups

Here we are at the Beginning: Health Stats and Body Comps

Alright....here they are. Cassie's Body Comps and Health Stats.

Let me say before I go any further that I am not in any way trying to be Cassie's Dr. I am not giving her medical advice on issues that I am not experienced in. I AM however, a believer that diet and exercise can heal many diseases, so I want to have a snapshot of not only how her body composition is improving but how her health is improving as well.

Cassie scheduled an appointment with her Family Doctor and got all of her current health stats. She shared with her doctor what she would be doing and will be following up with him along the way.

Cassie let me take a look at her reports and it pretty much knocked the wind out of me. I looked at her and said in a very loud, dramatic tone. "OH MY GOSH! What does this do to you when you look at this mess that is going on in your body??!!! This is so scary!!! You are 26 and you are sick!!!" I know. Way to be gentle, Liz. I have a way with words.

Cassie replied very calmly that it didn't do much. She's used to it. It's just the way it is. She goes to the dr, gets her meds and moves on with her life. There is a gnawing in her that things aren't good and a desire for them to be right, but has continued to just manage the health issues rather than seek a way to reverse them....until now of course. :)

It's my desire to see her attitude toward her body change....which I've already begun seeing. I want her to CARE about her health. I want her to get excited not only about the changes that are going to be happening on the outside but on the inside as well. We're all going to see her hot body take shape, but personally...I will feel the most satisfaction out of seeing her health improve. I want her to have the same enthusiasm.

Ok, so here they are....

Cassie's Health Stats as of Monday, May 7, 2012

Height: 5'7"

Weight: 199.4

Body Fat based on bioelectrical impedence: 35.4% (overweight)
Body Fat based on sum of measurements: 41.9% (obese)

BMI: 31.4 (moderate severity) is there such a thing?
Obesity related health problems increase when a persons BMI exceeds 25

Blood Pressure (On medication): 140/90
Cassie has Hypertension

Cholesterol: 206
Cassie has High Cholesterol.
Her good cholesterol is low and her bad cholesterol is high

Cassie also has elevated glucose levels and is slightly anemic as well.

SHEESH. No wonder the poor girl doesn't feel well!!

I can't WAIT to see all of this improve!

Measurements:

Neck: 14.25

Chest: 46.5

Bust: 40

Waist: 38.25

Hips: 43.5
(Cassie has a waist to hip ratio of .88. This puts her at risk for many diseases)

Thigh: 25.25

Calf: 15.75

Upper arm/bicep: 12.75

Cassie Before:

Alright!!! Let's start cheering Cassie on!!! Leave encouraging words for her below in the comment box or on my facebook page!

LET'S DO THIS!!!

A Peek at Week ZERO:Education, Preparation, Declaration, and Dedication

Before launching my 12 week program, Live with Liz, I really want whoever I am working with to be prepared both mentally and emotionally for the overhaul that is about to occur in their lives. They need to understand the strong commitment that is required of them to make real change happen. It's easy to get hyped up about "great things to come", but once reality hits, we start finding excuses for staying the way we are. It's all we know. 

SO, prior to starting this program with Cassie, I required one week of preparation and education that involved a lot of homework and research. The way I see it is this...once you face the truth you are stuck at a crossroads. 

You have 2 choices. You can either:

1. Do something about it and start to make a difference in your life.

2. Not do anything about it and live with the guilt of knowing the truth and doing nothing.

Very Harsh, but Very True

Back to Cassie...

Wer're going to take a look at WEEK 0:

  Education, Preparation, Declaration, and Dedication

I gave Cassie an outline for the week (in a cute little notebook of course, which could be WAY cuter) about what I expected from her. I also sent her homework daily. Let me tell you that Cassie is a GREAT student. She never complained and did EVERYTHING I asked. Love her! This basically involved a lot of reading and watching films with her family. As we went along, I got their feedback on what they were learning and it was super exciting to see the enthusiasm that developed in Cassie and her husband Stuart. The more they learned, they more they were in. 

Why do I call it week 0?

 Because I gave Cassie the freedom to back out after this week. I wanted them to fully understand the importance of why they are making decisions to better the health of their family. As I've said before, you are much more likely to adhere to behavior and habit change if you have a deep driving intrinsic motivation for doing so.I never want my clients to be puppets on a string. 

Week 0 also involved several personal changes that I wanted her to make in her family. Examples would include avoid sugar, drink x amount of water, cook your dinners at home, among several other endeavors. Cassie stuck to these BEAUTIFULLY. I fact, results started happening already...even with the small changes. I was so proud. 

Perhaps the most fun night of the week was Cabinet Transformation. I went through her cabinets and we read food labels. I taught her about what to never bring back into her home and what these ingredients were and what they have been doing to her and her family's bodies. It was an absolute blast cursing the demons out of her cabinets and fridge....at least for me it was. For Cassie...not so much. You should have seen that girl with her Chocolate Mini wheats and popcorn butter (yeah, the butter.  not the popcorn). Hysterical!! She cradled those things like a blankie. I made her say her good byes, and we chucked pretty much everything in her cabinets and sent what we could to a food bank. 

We're gonna turn that frown upside down!

Of course I made Cassie curl that trash to show us all WHO's BOSS??!!!

This weekend we took a trip to the grocery store to prepare her for Week One: Cleansing and Restoration

We shopped for all of the items she would need this week, but I did my shopping as well so that she could get a good look and take notes on the things I shop for weekly. That was a super fun trip and we came home with a CAR LOAD of life giving foods. 

Last night I went over to Cassie's house and gave her a live juicing tutorial. Once again we had a blast and she got to experience her first juice, which she THOROUGHLY enjoyed. YAY!!! We'll see how she does this week. It's day One...and I can tell you....so far so good!!!

Cassie and Charlotte getting their juicing tutorial!! Look at those beautiful counter tops. What an improvement!

Alright! Stay tuned! Tomorrow I'll have Cassies before pictures and Body Compositions posted. 

If you get a chance, leave an encouraging word for Cassie. This is a hard challenge she is taking on and it's even harder to share it with the world. Let's let her know that we are supporting her!!!

Got Beets?
Gotta love the juice stache. ;)

Meet Cassie! Here's Her Story

Ahem… Hello, my name is Cassie and I am 26 years old. I have 2 awesome girls, a wicked awesome husband and the coolest dog in the whole world. I really have a great life, but I have never felt comfortable in my own skin. When I was younger, my mother and aunts would talk badly about themselves, and critique their bodies. I grew up to be the same way, and now with 2 daughters of my own, I’ll be darned if they see me whining about every wrinkle or roll that I have.

Cassie and the fam

When I was a kid, I was naturally chubby. I have a memory of hoarding Captain Crunch under the table because my mom wouldn’t let me eat it. At friend’s houses I ate beef along with the best of them, but at my house it was contraband. When I entered high school, I slimmed down a lot because I got active in marching band. I ate trash all the time, and looked like a toothpick. I remember eating a Snickers bar, Cheetos (still my favorite), and a Coke for lunch every day. I worked at a smoothie place, and had smoothies that could total up to 700 calories in one cup for dinner many times a week. I was still a rail. I weighed 130 pounds at my lowest, and I’m 5’7.  

When I got married, I was 18 years old. My husband is military and I flew to El Paso to see him over the weekend. I missed my flight to go back so I asked him to marry me instead (because we know how thats the natural order of things…). I moved to El Paso 2 months later, and immediately started packing it on. When I got married I was up to 150 pounds, and by the following year, I weighed 175. I still looked ok, so I didn’t worry too much. That year, he was given orders to deploy for 13 months to Korea, and I moved back in with mom and dad (Awesome!!!...Not.) I worked a full time job at the hospital, and came home to good home cooked meals nightly, and I just chipped in for groceries. I gained 10 pounds in 3 months and kept it all year.

Cassie on her Wedding Day

When he got home, I weighed 185, heaviest I had ever been. I got a job as a waitress at an awesome steakhouse in El Paso and lost a  little bit…right before I got pregnant. I guess looking hot again really spices things up. I was 21, and preggers at 170. I gained 50 pounds with Charlotte on account that I ate a king size Snickers bar daily and drank massive amounts of Coca Cola at work. I after she was born, I kept 20 pounds to myself (190).

He deployed again to Qatar for 15 months, only 2 weeks after Charlotte was born. I moved in with my grandmother and feasted on her southern cooking all year and hung out with my baby. When it was time for him to come home I ran the treadmill to the ground determined to lose something so that it wouldn’t look like I sat around on my butt all year…which I did. I squeezed off 15 pounds then quickly put them back on when we started to go out all the time (which is a common thread in my weight gain).

Cassie, Stuart, and Charlotte

We then moved to Oklahoma. This town has not one solitary salad bar anywhere. (Speaking of business ventures Liz…) As wonderful as some of the people here are, they are totally comfortable being ignorant to health issues arising from obesity and smoking. I truly felt welcome here in my new, “curvy/lumpy” body. Unfortunately, my body was starting to kick back. I was up to 196 when I found out I was pregnant with my second daughter Lucy. I went into the hospital with a headache that had lasted 2 weeks, and was diagnosed with pregnancy, hypertension, and pneumonia. When they tested my BP, I was 165/96 resting. It was truly scary. I didn’t really look that bad in my eyes. I mean, my husband still swooned me, I didn’t feel sick, but I just had no energy, no libido, and no self esteem. When I topped out with Lucy I had gained 40 more pounds and after birth and water loss, I tipped the scales at 214lbs all on my own. I tried to breastfeed thinking that I could eat the hamburger and the baby would suck out the calories for me, but obviously that naive thinking was false. So we bottle fed the baby all the while I was still mad about the lack of my ability to “passively” lose weight through breastfeeding. I started student teaching in January (Lucy was 8 months old), I slipped off 14 pounds due to the amount of moving around I did in the classroom and now at her first birthday, I weigh 200-199 depending on my supper last night.

Cassie and Baby Lucy 1 year ago

I am tired and hungry all the time. I have no energy and no libido. I am looking forward to the next 12 weeks like a kind of personal experiment to see if Liz’s idea of health truly builds a better picture of the real me. I know that I’m a super hot chic and have a winning personality, but if you can’t see it on the outside, then I’m stuck having my own party all by myself. The most important thing I want to get out of this endeavor is the ability to teach my daughters how to be happy and healthy. I want to break that cycle of self hate that I saw in my mother and show them that you can be happy with your body. The amount of stress that I put myself through because of my lack of self esteem is just disgusting. I want to SHOW them how to love themselves, not just tell them. I have no idea if ill really see a huge change in my cravings for sugar, or my love of steak, but I know that after the next 12 weeks ill have no excuse to say “I can’t” anymore. I hope that you guys see an awesome transformation; I know I am looking forward to it. Gaining weight is way too easy, and this may suck for a little while while I’m adjusting to my new eating habits and exercise patterns. But mark my words, I’M BRINGING SEXY BACK!!!!! Lord help me.

Cassie went back to school and recently graduated. What an awesome future she has before her. 

LIVE with LIZ: My Preface to a Story of Change.

You are about to meet an amazing gal named Cassie.

This is Cassie the Fabulous and her 2 girls

I met Cassie at church one of the first weeks that I moved to Lawton. She was sitting behind me and after looking over my shoulder and scoping out my visitor info, she boldly exclaimed that we were neighbors, introduced herself, and we quickly exchanged numbers. Some time passed with no follow through on the well meaning promise, "Of COURSE I'll call you!!" But God's plans were bigger than our mediocre efforts to pursue friendship, and He kept putting us in each other's paths. We started running into each other EVERYWHERE. Not that it was pulling teeth to call this fabulous girl, but I can catch a hint when God wants me to pursue a relationship, so I called Cassie up and I am SOOOO glad I did because let me tell you that this girl is a GREAT person to know and an even better friend to have.

I took care of her two little girls Charlotte (4) and Lucy (1) for 3 months while she finished up school. This was a huge blessing for us both and through it, our families have become super close and I consider Cassie now to be a great friend. She has a personality that lights up a room. She is a real and honest person and she will make you "pee in your pants" laugh.

That's a picture of my girls Lily and Catie on the left with Cassie's girls Charlotte and Lucy on the right. They were helping me build their own garden. 

She is eager to do well in life and to be a good mother and a good wife. I'd say she's doing a pretty darn good job, but there's just ONE area of her life that is holding her back from truly thriving and that is her HEALTH.

Cassie and the fam. Love em!

Cassie expressed to me from the very beginning of our friendship that she needed help. She was concerned about her weight, her health, and her lack of energy. Again we made one of those well-meaning promises to each other. "Liz, you GOTTA train me one day and help me get my sexy back."..."Oh, girl. You know I will one day!!!" 

We can say a lot of well meaning things and wish for brighter futures, but if we don't take action steps toward achieving those dreams, they will remain empty ambitions that leave us perpetually frustrated with ourselves. 

So, of course...God once again urged me to make a personal commitment to help Cassie and I seized the opportunity the first moment that I could. However, you can't seize an opportunity that involves someone else unless they have the same willing spirit. And what I am planning to do with Cassie is a complete overhaul. 

I have a tendency to think BIG and be pushy in a CARPE DIEM kinda way, so a long time ago I began praying that Cassie would really continue to ask me for help over time and that the desire in her heart would be as strong as it was in mine. If I'm going to help someone, I am in it BIG time. There is NO half way with me. I wanted her to put the same amount of effort back into it. This is why I did not jump into anything big with her at the first suggestion of getting my help. But, over time through getting to know each other and building up trust, I felt that it was time  to propose a bigger offer than even she was asking.  

You see, Liz (yes me), is not about just ONE thing. I'm not just about getting fit or having good nutrition or cooking or gardening or JUICING even. I am about whatever it takes to really LIVE and to live WELL! Investing passion and hard work into anything or anyone without the ultimate end being real and lasting change through and through seems empty to me. It is worth all of my time, effort, and expertise to go full on with a person's life because I feel that after personal experience and education, I have the skill to offer practical tools that ANYONE can utilize in their own lives. Sometimes though, people just need someone else to be committed and devoted to helping them step by step. Life is busy and it's hard to make big changes on your own. Without practical habits, we are only a series of motivated moments that usually don't endure.

So, after a recent meeting with Cassie and her husband, which involved a VERY intense session of tough love/let's face reality because you're dying a slow death kinda business talk, they agreed to let me guide them though a lifestyle change program. I laid out a detailed outline of the next 12 weeks with them and everything that I expected and would be implementing. With the full support of an amazing and devoted husband, Cassie agreed to take on this challenge!!! This program is centered on her with the intent of her being able to implement it and pass it on to her family. 

I call the program ...

Live with Liz. 

Here's why...Living is not passive. It is ACTIVE and to LIVE WELL is my ultimate call to action for whoever chooses to work with me and that is exactly what I will be teaching Cassie to do. 

But what's even MORE exciting is that Cassie is going to let us follow her in this journey. You will start with us from the beginning and watch her experiences and her changes unfold before you. You see, Cassie wants to impact people too. She wants her life to be meaningful and purposeful, so she is willing to open up for the sake of teaching and compelling others to take action in their own lives. She is a beautiful person and we are all very fortunate to get to know her better. 

Throughout Cassie's 12 week program, she and I both will be sharing regular updates on her progress and her experiences. I will give you some snapshots of the the program I am having her follow and the changes that they are bringing about in her along the way. Basically, she and I are both going very RAW with all of you during this process. 

It's going to be amazing. Cassie is fully committed and SO far she has been an amazing client. We've spent the last week in intense training and education to prepare for what starts TOMORROW!!!!  She is set and ready to go!! She and her husband have done everything to a big fat T so far. They are ALL IN and loving the experience so far. It's a beautiful thing!

We'll begin the journey with a personal testimony from Cassie herself. We will see where she is physically and emotionally right now. We'll see what her goals are and what her heart is. You'll get more pics too! This testimony will be up tomorrow!!! It'll be a great start to the week.

Thanks so much for visiting and I hope you will enjoy taking this journey with us!!!

Cassie and I at her Graduation Dinner.

Friday Food for Thought

It's funny that I stumbled upon this statement because I've been thinking a lot about this very thing lately. 

We live in a culture that sees food not as a necessity but a luxury and a reward. We are a nation of obesity in part because of this mindset. We often reward our GOOD behavior with BAD behavior thus creating poor lifestyle habits that we not only ingrain in ourselves but instill in our children. 

Do I think that having a sweet treat every now and then is a bad thing? NO

Do I think taking your child out for pizza and ice cream once in a blue moon is a bad thing? Not at all

But the bad habits begin when we start using food as a reward system. 

"If I can make it all day without sweets, I'll have a bowl of ice cream before bed."

"I've had water all week. I'm going to have a soda on Saturday."

"I'll give you a lollipop if you clean your room."

"I'll give you a donut if you eat your apple."

"Leave me alone and I'll give you whatever you sweets you want." ;)

What happens when we think this way and use food as a reward is we start living for the bad behavior. It's the sweets that motivate us or our children to make healthy choices rather than the great feeling we get simply from living this way. We're not enjoying healthy habits, we are just enduring them until we can get our next treat. If we see healthy living as something we have to ENDURE we will have negative associations with it and live on the roller coaster ride of stress and guilt. 

As far as our children are concerned, WHY do we need to give them sweets? How are we loving them by giving them crap every time they do something good? We aren't really caring for them in this way. We are manipulating them or finding a quick fix to our own needs. We also are creating poor associations. Healthy food = discipline. Toxic food = happiness. Please tell me how this is a good thing? 

When you want to give your child a treat, just do it on random occasions because you want to enjoy it....NOT because you or your child did something to earn it. They are going to get sweets and treats elsewhere anyway. They'll get there fill without us giving them stuff every time they do something we want them to!

When our child is overweight in middle school or high school, all of those "rewards" we fed them will manifest themselves in what looks like punishment. Let's change these habits while they are young!

What better way to reward your child than with a future full of health and vitality!

I must admit that I am guilty of this every now and then, but I really want to start eliminating this behavior from our family completely. Let's work on this together. The best way to change a behavior is to have practical alternatives.

There are OTHER ways to reward yourself or your children. I'd love to hear some of your ideas. Share them on my facebook page. 

https://www.facebook.com/pages/My-Fit-List/234310136626646