Support Mamas with Home Based Businesses

You'd have to live under a rock to not notice that every mama and her sister has a home based business these days.

And to this I say, "YOU GO GIRLS!!!"

I love seeing women trying new things, dabbling in business, learning new skills and stepping out of their comfort zones to better themselves.

However, this does mean that ALL your girlfriends, cousins, mom's friends, etc are trying to earn YOUR business. It can get a little overwhelming, I know.

But I would like you to seriously consider buying products from these women. Support the people you know and love in their home based businesses. Your support helps feed those families, helps pay for dance lessons, buy groceries and save for college. These are legitimate business ventures that require support from patrons to thrive and grow.


I am a HUGE supporter of home based business, they are the largest part of my income. I work my tail off the make them successful. Known by a number of titles, MLM (Multi Level Marketing), Direct Sales, Home Based Business, etc. are all viable and reputable business models. They are legal entities that can yield real revenue for the committed and business savvy individual.

They take a lot of hard work and dedication to be profitable. I have immense respect for those people who are building and growing these types of businesses. It's not easy to do, but I find it so rewarding and worth it.

Let's support each other toward success. What goes around, comes around.


Thanks a ton :)





Did you like this little blog? If you did please could you share it on facebook, twitter, pinterest, etc. I would love to get my readership and followers up. I'm also interested in doing some guest blogging, so please contact me if you have a blog you'd like me to guest on.



Want to share my journey, learn some tips, get workout ideas, and more?

Then subscribe to this blog, friend me on facebook (Gemma Rayne Fountain), definitely join my facebook group 'Nutrition & Lifestyle Coaching for a Healthier YOU.' And feel free to find me on Pinterest and twitter too :) And I Snapchat too.
And check out my website, www.GemmaRayneFountain.com

Want to support this busy mama?
Then buy some goodies from one of my two websites:

USANA Nutritional Products, weight loss program and skin care line
www.GemmaRayneFountain.USANA.com


I am also available for online Nutrition and Health Coaching. Contact me to learn more at GemmaRayneFountain@gmail.com.

All About the USANA RESET 5-Day Cleanse

Hello RESETters!
This blog is for those people who have already purchased their USANA RESET kit and are ready to get started.

I want to cover all the todos, todon'ts and etcs so you know exactly how to ROCK this RESET cleanse. Here goes...

Inside your RESET kit you will find:
     15 individual Nutrimeal shake pouches
     10 USANA bars
     10 Health Pack vitamin packs
     and a few other goodies

For the 5-day RESET you will be consuming 3 shakes, 2 bars, 2 vitamin packs, one serving of fruit and one serving of veggies each day. You MUST get EVERY 'feeding' in. You can't skip one.

* Set a start date - Once your RESET kit arrives you should decide what day would be the BEST day for you to start and continue for 5 consecutive days. So, if you have a HUGE birthday dinner on Wednesday evening it might not be a good idea to start your RESET on Tuesday, the day before. So really think about what day is the best start day. Plan for your best success :)

* Plan your fruit & veggies - When you have a start date set it's time to plan what your serving of fruit and serving of veggie will be for each day of your 5-day cleanse. It's most important to chose fruit and veggies that you enjoy and that are convenient for your week. Try to have a variety, but that is tertiary to enjoyment and convenience.

* Go shopping for your fruit and veggies - Buy a few extra in case you need a little more to eat on any give RESET day. When you get home wash them, prep them, and get them all ready to eat. Do this in advance to make them 'convenient' for your busy week.







* Should you tell your loved ones that you're doing a cleanse? This is a tricky question. For some strange reason loved ones can sometimes be the worst supporters of healthy change. People can transfer their failure to implement healthy changes onto you and your attempts. So this is a personal choice you should really think about.

* If you DO discuss this with loved ones here are a few suggestions...
Don't use the words 'diet,' or 'can't,' as in, "I CAN'T eat that." Don't tell people that you're "not allowed" to eat a certain foods. These invite people to talk you into eating unhealthy food. Instead, tell people that you're 'trying to eat healthier.' When offered treats tell people that your 'full,' or that you 'don't want any,' that you 'don't like it,' or that you're 'allergic.'

* Get your mindset right - You are 'allowed' to do whatever you want. You're a grown up. You can do whatever the heck you want. But you have CHOSEN to do the RESET cleanse. If you chose to eat a whole large pizza on day 3 of the 5-day RESET you CAN. You won't get the results of the RESET cleanse. But you can do whatever you want. Hopefully you WANT to do RESET and you will CHOOSE to stick to it for all the healthy reasons you purchased the RESET kit in the first place. So adopt the mindset that this is your choice. You are not being punished so don't complain about the cleanse. Complaining will make it that much more difficult to complete and will invite others to commiserate with you and tempt you to stray from the RESET program.

* Don't skip a 'feeding' - No matter WHAT! Don't skip a 'feeding.' Even if you feel full you must get ALL your 'feedings' in. This consists of 3 shakes, 2 bars, 1 serving of fruit, 1 serving of veggie and your vitamins each and every day of the cleanse.  Skipping one 'feeding' today will result in you being starving the following day. Skipping can also result is LESS weight loss during the 5-day program. You have to eat to lose so don't skip a 'feeding.'

* Space out your 'feedings' - Plan your day in such a way that you are eating every 2-3 hours ALL DAY LONG. This takes some thought on your part. Don't eat ALL your shakes and bars early leaving just a fruit and veg for dinner and then hours of time with nothing to eat before bed time. You'll be way too hungry by bedtime. It's ok to combine your food, for example adding your serving of fruit and blending into your smoothie. But plan out how many 'feedings' you're going to have in a day. If you eat each item separately you'll be having 7 feedings in a day. So if you're awake for 16 hours you'll be eating every 2 1/2 hours to make sure you're eating at evenly spaced intervals throughout your entire day.

* Working out - Unless you are a hardcore athlete you can continue your usual exercise routine while on RESET. There are enough calories and nutrition in the program to support your daily activities AND your workout regimen. Should you experience extreme hunger after a workout see below about being hungry.

* Caffeine - I do not recommend that you quit caffeine while doing the RESET cleanse. The RESET cleanse is a major detox from sugar. Your body is going to be going through the process of cleansing from sugar. This is enough! Adding caffeine withdrawals to this is just too much for the body and you will be miserable. Side effects of quitting caffeine include severe headaches and constipation. Contact me if you would like to quit caffeine and we'll get a game plan in place for you to add that challenge a week or two after RESET when you are already free of sugar cravings. Feel free to drink coffee and tea during RESET. However, these should not contain any sweeteners, natural OR artificial. If you like you can put skim milk or unsweetened almond/soy/rice milk in your coffee or tea.

* If you're hungry - If you find that you are extremely hungry even after you've had all your 'feedings' you should eat. Don't go hungry. The first thing to do is eat an extra serving of veggies. If you're still starving after that then have an extra shake. one, or both, of these should remedy your hunger. If it doesn't then try adding a serving of protein, like a hard boiled egg or 1/2 a chicken breast. Then get right back on track with RESET the next day.

* If you're full - If you find that you're full before you have had all your feedings you MUST get all your shakes, bars, your veggie and your fruit and your vitamins in, no matter what. Skipping a feeding today will result in you being starving the next day. You must get all the calories in each day. So plan accordingly.

* What happens AFTER the RESET 5-day cleanse? - The 5-day RESET cleanse is a great kick-start to healthier eating. The RESET 5-day  program will help you to be free of your sugar cravings. It's an amazing start to a low glycemic lifestyle. USANA offers a 'PHASE 2' for after the 5-day cleanse, it's called 'The Transform Phase.'

In the Transform Phase you have 2 Nutrimeal shakes, 1 USANA bar, your USANA vitamins and 1 low glycemic snack and 1 low glycemic meal each day until you reach your weight loss goal. This is the phase when having qualified RESET coach to help you is especially valuable. Your RESET coach can help you learn all about low glycemic eating and help you learn how to shop, prepare and eat low glycemic snacks and meals.

In the Transform Phase you can learn all about low glycemic eating at your OWN pace. When you are ready you can reduce the number of shakes and bars you eat and increase the amount of low glycemic snacks and meals you consume. I do suggest keeping some USANA Nutrimeal shakes and bars on hand for those times you are hungry and need a fast and nutritious meal or snack that is convenient and can be eaten on the run. Again, a qualified RESET coach can help you with this transition.

After reading all of this I hope you feel informed and prepared to achieve great success with the RESET program. I have a facebook group on which I coach people for FREE on many nutrition and lifestyle goals, including the RESET program, it's called 'Nutrition & Lifestyle Coaching for a Healthier YOU.' Please request to be added to the group. I'm happy to coach you there on that group for free.

If you are one of my USANA customers, or the customer of one of my USANA team mates, I will provide personalized coaching to your for free so please contact me so we can work more closely to help you reach your goals.

Thanks for reading. I wish you the best of success on your RESET journey.

Grieving isn't just after a death...

I was coaching a client recently and this came up. I want to share it with everyone...

*Disclaimer: The grief of losing a loved one is devastating. I am not, in any way, discounting that grief. I only aim to acknowledge that we can grieve many types of losses.

Grief is a very strong and powerful thing to go through. Grief is typically associated with the loss of the life of a loved one. But grief can be felt after any loss.

Dictionary.com defines grief in this way:

Grief: keen mental suffering or distress over affliction or loss; sharp sorrow; painful regret.

Grief isn't only felt after a death. Grief is a suffering after any significant loss. And when I say 'significant' that is a relative term. You can not judge another's loss, no matter it's size. Feelings of grief are real for the person feeling them and must be dealt with in a healthy manner.

Grief can be over the loss of the life you had planned in you mind. For example, learning an injury will prevent you from continuing with your favorite fitness class can cause grief for the loss of the thing you loved to do and the way you loved to move your body. Grief can come from learning you can not have any more children when you planned on having a house full of kids, this grief is for the loss of your dream family. People can grieve after learning that a disease has to change the way they live their life, grieving the loss of freedom, independence, etc.

Grief comes after any sort of loss, no matter the size.

However, the feelings of grief that come with loss other than loss of life are sometimes confused, subdued, ignored or suppressed. Since no one passed away we don't always associate our feelings as grief.

I talk with clients who feel guilty for feeling anger over a loss that didn't involve a death. But, when we learn about grief we learn that there are distinct stages to grief, all grief. No matter how large or small.

There are many stages to grief. One website I looked at listed 7 stages (http://www.recover-from-grief.com/7-stages-of-grief.html):

1. Shock & Denial
2. Pain & Guilt
3. Anger & Bargaining
4. "Depression," Reflection, Loneliness
5. The Upward Turn
6. Reconstruction & Working Through
7. Acceptance & Hope

Each of these stages must occur and at its own pace. You can not rush a stage of grief. Some last a long time, some don't last long at all. But they must all occur for healing to truly happen.

I coach clients all over the world to help them with better nutrition, weight loss, lifestyle changes and more. I recently spoke with a client who wanted to lose weight. She was upset about her weight gain. We chatted back and forth over a few weeks about what her goals were, what she thought her biggest obstacle was, etc. But she didn't seem ready to take the plunge and actually start incorporating changes.
Then one day she finally opened up and shared with me that she had recently found out that she was not able to have any more children. She has one child but had wanted a big family her whole life. Since receiving this sad news she had not been able to find the focus to make healthy changes in her life and had been gaining weight. She confessed to feeling angry and bitter and that she felt guilty about these feelings as that is not the kind of person she thought she was.
This lovely soul had received news that devastated the dream of a family that she had held her whole life.On top of this loss she added guilt for feelings that are typical of grief.
I pointed out that she was grieving this loss and that anger and bitterness are one of the stages of grief. They are normal and acceptable and must be felt fully, not buried and denied, if true healing were to occur. Recognizing guilt is the first step in the healing process.

I have coached many clients who have suffered injuries that result in them having to change their lifestyle. A bulging disc, vertebral damage, loss of limb, paralysis, etc. Each of these come with a long list of things the person can no longer do. Sometimes these clients have to cease participating in activities they have done for a lifetime, activities that bring them great joy, that include their friends and social life, etc. For example, an avid runner who is in a running club and attends the group social events and travels with other running friends to compete in marathons all over the country who is told they can no longer run experiences major loss in multiple areas of their life. This loss must be grieved. The stages of grief have to occur, and it's ok to feel them all. Shock, guilt, anger, loneliness, etc, all of them are normal and ok.

I have also coached clients who receive a diagnosis of a life changing disease. for example autoimmune diseases, muscular degenerative diseases, chronic fatigue, digestive diseases, etc.  With these diseases comes a significant change in lifestyle. Working all day AND going to the gym AND making a healthy dinner AND spending time with family becomes impossible for someone with decreased energy and fatigue. For these people it's a challenge just to get out of bed and get to work let alone adding enjoyable activities to the day. People with digestive illness are slaves to their tummies and have to adjust their entire schedule based on how their gut reacts to food that day. These illnesses come with a loss of the freedom of a life without disease. That loss results in grief. And that grief is normal, healthy and acceptable.

We don't often acknowledge that these types of losses cause grief and therefore we tend to bury our feelings and feel even guiltier for feeling them.


So, what to do? Acknowledging that there has been a loss and you must grieve is the first step. Some grief can be dealt with on your own, however, sometimes we need a little help. Seeking counseling for grief and loss is not only acceptable but extremely helpful and can assist you to healing faster then doing it alone. Don't be ashamed to seek out grief counseling for loss that doesn't involve loss of life.

If you have a loved one who is experiencing grief be patient and accepting. You can not judge another's feelings, ever, If someone feels grief that grief is real, no matter what your opinion on the matter may be. To you it might not be a big deal that your sister can't have more kids, you don't want kids anyway, so this isn't as emotionally charged for you. But those feelings your sister is experiencing are very real and should be respected. You might be confused why your wife is so sad because she can't run any more. She always complained about training for those marathons anyway. And now you can do more stuff together, so what's the big deal. These might be your feelings, but your wife has lost some large parts of her life that made her happy and contributed to her identity. Acknowledge and accept her losses. Don't ever try to minimize them.

Support your loved ones through their journey and their feelings. You can't change how they feel and you can't fix it for them. All you can do is love and support them during a time they need it the most.

So, identify you have experienced a loss, understand the stages of grief and accept them, seek help even if you feel silly, and just do your best every day, that's all anyone can do.

Letter to a client 6/4/2014

I received a message from a previous client today. She has a new 3 month old baby and needs help losing the baby weight.

Here's my reply to her. Thought I'd blog it in case it helps someone else out there too :)


Don't you worry sweetie - you will get the weight off, it's just going to take some time As you know the RESET 5-day cleanse is the best way to kick a sugar habit. But other than that I'm going to suggest keeping a food journal. For the first week or two don't scrutinize it, just create a habit of writing everything down each day. (To see more about the RESET 5-day cleanse go to www.gemmaraynefountain.usana.com)

Then see where you can ADD healthier things - perhaps an extra glass of water, and extra serving of veggies, etc. You want to ADD things first. Don't take anything away yet.

After a few weeks of ADDING good things think about taking one bad thing out and replacing it with a good thing (or a better thing). For example, instead of a coke, have a gatorade.

Make small improvements each week, and take it SLOW!!!!!

Then, before you know it, the gatorade will be the bad thing on your food journal and you can replace it with water, etc.

Don't try to go from 'bad' to 'perfect' overnight. Just try to go from 'bad' to 'better' in small steps so that you''ll be able to manage it.

Perhaps buy a few bags of the USANA Nutrimeal - it's $3.22 per shake, which is cheaper than a drive thru meal and is fast, convenient and HEALTHY!!!

Keep mixed nuts in your bag to snack on when you're starving. Buy whole grain pasta, brown rice, etc Get the frozen veggies to save on money and put them in EVERYTHING!

Get creative. You know what to do, it's time to have faith in yourself and to give yourself permission to do it in baby steps. One small goal at a time

I hope this helps. Let me know if I can help.

Cocktails and Healthy Eating...

For those of you who like to enjoy a cocktail but are also trying to eat healthy and lose weight- you CAN enjoy a drink AND stay on track for healthy eating and weight loss.

Vodka with club soda is your drink!!!

It might take a minute to get used to the taste, but once you do you'll find it refreshing and delicious. You can add a twist of lime, or even experiment with some flavored vodkas to change things up.
Use Club Soda (or seltzer water) as a mixer, not tonic - club soda has no sugar and no artificial sweeteners so it's better for you.

Juice and soda mixers in drinks add tons of sugar and calories, so steer clear of these. Diet sodas add unhealthy artificial sweeteners you don't want in your body at all.

Wine and beer are full or sugars that hinder weight loss more than you can possibly imagine.

So stick to mixing a clean liquor with club soda. Order a single tall and get less alcohol with more Club soda so you can pace yourself, keep drinking with the crowd without getting drunk and control your buzz.

Try adding a glass of water after each alcoholic beverage too, this will help you stay hydrated.

And, REMEMBER: If you can't walk straight in heels, you drank too much. And there is NOTHING hot about a chick stumbling in heels! NOTHING!!

Keep it classy!

And ALWAYS drink responsibly. Keep the innocent people on the streets safe and don't drive after even 1 drink.

Food Journaling: Why I'm Such A Fan

Those of you who have ever received my nutritional coaching services know that I put a great deal of emphasis on keeping a food journal.

I'm not just trying to create work for you, I promise. There is extremely good reason why I suggest it.  

There is something powerful about writing down what you eat in a day on one piece of paper that you can look at.

The act of writing eat consumed item down and viewing it, one page equivalent to one day, is extremely powerful. More powerful than using an app or taking pics.

I've tried apps and photos with a number of clients and they don't get the same results or effect as those clients who WRITE it down.

Yes, it takes a little time to write it down, that's part of the benefit. You won't eat ONE M&M because you don't want to go all the way back to your desk to write it down. It's not worth it - that's a benefit

There was a study done by Kaiser Permanente Insurance Company a number of years ago. It looked at thousands of dieters all over the US who had lost weight with any 'program' and who had kept the weight off. These people used a large variety of diets, programs, etc. The study was looking for one unifying THING among those who lost weight and kept it off.

Guess what they found???

Those people who lost weight and KEPT it off also kept food journals.

This was the ONLY thing that the successful had in common.

Yes, it is hard to write things down all day long, so here's a helpful tip. Take photos of what you eat all day, then at the end of the day, sit down for FIVE minutes, scroll through your pics and write it all down.

Reaching a goal takes sacrifice and commitment. You will have to change what you've been doing if you want to change the way you look and feel. Start by keeping a food journal.

by Gemma R. Fountain

Hello, my name is Gemma and I have 'Super Woman Syndrome'

I can preach it all day long, and, in fact, I do.

"You can't do everything! You're not Super Woman."

I have this discussion with my clients ALL the time.

And I thought I was practicing what I preached. I have learned to be ok with crumbs on the floor and dishes in the sink. I have learned to be ok with having a little higher body fat percentage than before I was a mommy. I have come to terms with the fact that I may only get a shower every other day.

I THOUGHT I was a good example to others.

And YET:

I am a stay at home mom
I am a wife
I run an early morning fitness program, called Sunrise Shred
I have a successful USANA business selling supplements and low glycemic & gluten free shakes and bars.
I am the CEO and instructor for Risquerobics Sexy Chair Dance Fitness
I am developing a NEW fitness program called Twerkolate - Twerk Fitness

Each of these has a laundry list of tasks that must be completed daily. And each and every day I FAIL to do them all well.

This causes guilt. No, this causes GUILT. More GUILT than I care to admit.

And guilt is a horrid, ugly thing.

So I also struggle with the 'Super Woman Syndrome."

I have been painfully aware that I have not been on the right path. I knew this because I was not feeling successful or happy in all the things I do. Yet I still argued with myself that I HAD to keep juggling ALL the balls that I had in the air. I couldn't let anything go.

I have been praying about this a lot.

Today I sought out guidance from some people I respect and I have spent the larger part of today in a meditative state to try to quiet my mind and hear what God is whispering.

I feel that I have come up with a solution.

I can let things go (well not the kid and the husband parts - I'm keeping them). I don't have to have separate projects. I can have just one. I need to make ME happy. I need to take care of my family. I will no longer try to please all the people. I will please ME - and THAT will result in my being able to help more people to live a healthier and happier life.

And, if you are reading this I am asking you to hold me accountable for my statements. If you see me slipping into my old 'people pleasing' ways - please call me out on it.

Here's to wrapping up an amazing 2013 with great clarity and focus and going forth to prosper in 2014 with joy and love in my heart and my SELF and my FAMILY in my center.

My business goal - my ONLY business goal = to help women feel sexy by encouraging health, happiness, confidence and joy.

My Personal Goal: Value Those I Love (publicly)

Last night I attended an online webinar, 'The 5 Biggest Mistakes People Make When It Comes To Their Money...And How To Fix 'Em' taught by the amazing Kate Northrup. 

(Available until Friday Nov 22nd, 2013 if you would like to watch http://www.themoneylovecourse.com/webinar-recording-the-5-biggest-mistakes/)

I was scribbling notes the entire hour, some about money but many just about being a better person and living a greater life.

Kate talked about valuing myself and those I love. And, about telling those I love just how I value them.

Sooooo...

I am giving myself a challenge: Every evening I plan to post on social media to let people I value know that I value them and why.

I typically end my day with gratitude when I pray silently and thank God for my rich and blessed life and the amazing people in it, but now I am going to share it publicly so those people I value know that I am appreciating them.

I'm hoping this lasts more than 2 days. So please feel free to call me out if I miss a day.

I'll be posting on my twitter @FitnessByGemma (Gemma Rayne Fountain) and on facebook - Gemma Rayne Fountain - Please follow me and friend me.

Got My Mama Mojo Back

If you read my last blog entry you know that I had the 'Bad Mama Blues' last week.

After trying for a month to get my 15mo old son to gain weight, feeding him 4 full meals a day, 3 snacks and 2-4 bottles he only gained 1 OUNCE. I was so upset to learn this and I felt like a failure.

I feed my family very clean, healthy and mostly organic foods. We don't have dairy in our home, except for the odd bit of chocolate. My passion for health and nutrition are evident in my kitchen.

When I was told by the Pediatrician's Physician's Assistant to give my son full fat milk, yogurt, chicken nuggets and cheese I almost pooped my panties. I consider these things to be poison.

I also know the importance of my son gaining weight and the importance of making sure he gets enough protein and fat in his diet. So I was torn between conflicting desires. One, to feed my family healthful and environmentally conscious foods and, two, to make sure my son grows at a healthy rate.

I cried in the Dr's office, I cried in the car on the way to the grocery store after the appointment and I cried in the grocery store.

I panicked at the store and bought the foods I grew up on - Spam and Campbell's Cream of Chicken soup, thinking they'd put some protein and fat in him. I cried harder.

When my rational brain started to attempt to kick back in I bought organic chicken nuggets, organic fish sticks, Organic yogurt, Kefir (at one of the PA's suggestion), coconut oil and almond butter.

I came home and had my melt down right here on my blog.

Thanks to those of you who know me well and reached out to me on facebook to remind me WHO I am, WHAT I believe in and WHAT I stand for. You helped me to get my feet back under myself and come to my senses. Your loving reminders were amazing.

I remembered that I know better than to fill my son with chemical filled, processed foods. I know that they can cause a lifetime of problems greater than being a little skinny.

So here is the current game plan:
We are still offering Finn everything that we eat. Some of it he eats, some of it he hates and some of it he just chews up and spits out at us (which is so cute!). We are still giving him baby food because he loves it and he will eat a lot of it. We are still giving him bottles to get extra calories in him.

What we have started doing:
Mashing up avocado and sneaking it in baby food to get more healthy fats in him.
Adding a little coconut oil to one bottle a day for healthy fat.
He eats Almond butter sandwiches for protein and fat.
He drinks Kefir for protein (and loves it).
He eats organic yogurt for fat and protein.

Adding dairy was difficult for me, but we're going to give it a try and see how it goes this month. But definitely sticking with organic.

My friends reminded me that I DO know how to add protein and fat in my child's diet without adding crap and chemicals. They reminded me of who I am and that I am a great Mummy. I am so thankful to each and every one of you who helped me to remember these things.

Going to keep feeding this kid and see if we can't get his weight up this month.

Being a mama is a difficult, trying, challenging, lonely, guilt-ridden, AMAZING, LOVING, REWARDING, GLORIOUS, BEAUTIFUL, and EMOTIONAL journey. So thankful for social media for helping me stay connected, giving me an outlet and allowing me to communicate with other mamas and friends.

And, as for the organic chicken nuggets and fish sticks... I ate 'em (insert any number of choice words here and notice that I can NOT have crap food in my home or I will eat it, all of it.).

Bad Mama Blues

I took Finn to the pediatrician today for a follow up visit.
He went in last month at 14 months old and his weight had gone down. They were concerned and asked me to come back a month later after trying to increase his food intake
.
I was SO SUPER, UBER focused on getting this kid's weight up. I even bought frozen french fries and cookies (organic, of course). We started Feeding Finn 4 square meals a day, with 3-4 snacks and 2-4 bottles. This kid has been EATING!!!!!!!!!!!

I was so sure that we would get a great report today at the Peds.

I was wrong.

In one whole month of feeding this kid 24/7 he gained 1 oz. ONE MEASLY OUNCE!!!!!!!!!!!

His weight has now dropped into the 8th percentile. He was in the 15th percentile up until 10 months old and has been declining ever since.

I felt like a failure.

His height and head circumference and development are fine. So this is not a life threatening issue. But that doesn't prevent me from feeling awful. If this trend continues it could become an issue.

The nurses, nurse practitioners and doctors told me that I need to start giving him dairy, yogurt, milk, fried chicken nuggets, cheese, etc to make sure he's getting enough protein and fat. We are a dairy free home, except for some occasional chocolate. We eat a LOT but it's quite healthy.

So I'm overwhelmed with so many feelings. I know that Finn is fine, he's healthy, I just need to make some dietary changes for him. But I still feel guilt, I still feel absolutely awful. I don't want to give him junk because I want him to be healthy. But, have I been preventing him from being at his best health because of my own personal beliefs and views on food? Is this my fault?

I'm not looking for assurance or kind comments with this blog. I know all the responses and know that he'll be fine. I just want to vent about these feelings I'm having. :)

I cried in the Dr'd office. I cried in the car. I cried in the grocery store as I loaded up on foods I loved as a kid like Campbell's Cream of Chicken Soup, Campbell's Beef and Vegetable soup, and Spam - foods I haven't had in my cupboards in decades.
I tried to stay as healthy as possible and bought organic chicken nuggets, organic fish sticks, organic coconut ice cream, Kefir drink and organic yogurts. And I bought coconut oil to add to milk and other foods.

So I am going to have a total melt down for the rest of the day today and cry about this. Then I am going to pull myself up by the boot straps and attack this challenge head on once more for another month of trying my hardest to help my son gain weight.

I will offer him these fattier protein packed foods in hopes of putting some meat on his little body.

So far he does not like organic chicken nuggets, he drank 1/2 a small bottle of kefir and only 1/2 of his milk with added coconut milk. I'll take each small success and won't give up on trying things even if he doesn't like them yet.

<Deep sign and a tear rolls down my cheek>

The trials and tribulations of a new Mommy.

Just a status update...

Just having one of those feel good, fuzzy all over, kind of days. I am so rich with blessings. Life is so exciting and amazing and the more I count my blessings the more blessings I have. 
Celebrating God bringing my amazing husband into the world tomorrow. He was an orphan for almost a year living in state care in Delaware before his adoptive parents found him. His father almost picked another baby, but Eric reached out and grabbed his finger and stole his heart. So they picked Eric to take home that day. The twists of fate that brought us together are fantastic. So thankful and so blessed.
Happy day before your birthday baby, Eric Fountain. I love you so much.
But you still have to do the dishes 

Our Deepest Fear...

I love quotes. I am a self professed 'Quote Collector.' A title I don with honor.

There is one quote that I love above all others. A quote that inspires me more each and every time I read it or hear it.

It is a quote that was featured in the movie 'Coach Carter'. Written by Marianne Williamson in her book ' A Return To Love: Reflections on the Principles of A Course in Miracles.'

This quote moves me to tears and challenges me to be better, do better and shine brighter. I want to stand on the top of the highest mountain and yell it for the world to hear.

And it goes a little something like this...

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

The author of this quote is a visionary, a leader, a best-selling author, a speaker and an influential woman in America. It excites me that she is now running for Congress in California.

I pray that she wins her election as I am eager to see what changes she can continue to inspire in the House of Representatives.

If we want things to change, we must first support change.

Freecycle ROCKS

Freecycle.

What is it?
Think about it. It's a combination of the words 'free' and 'recycle.'

I don't know who started it, or when, or where (Google it if you want to know). But, I do know that I love it.

The entire premise of Freecycle is that one man's trash is another man's treasure.

The goal is to decrease the amount of items going into landfills each year.

The other day I saw a TV by the trash cans of one of my neighbor's homes. I knocked on their door and asked if it worked. They said it did. They had been trying to give it away but no one wanted it (it's not a flat screen you see). So I asked if I could take it and 'Freecycle' it. After explaining what the heck Freecycle was, they said YES.

I posted the TV on Freecycle and 24 hours later someone came and picked it up from outside my garage. I posted an email that it was available, someone replied. They said they'd pick it up today at 11. So at 10am I put it outside my garage. And by 11:30 it was gone. I didn't even have to talk to the person face-to-face (although you could if you wanted).

This week I also Freecycled a bag of women's clothing, a bag of men's clothing, a box of kitchen items, and a bag of penny coin rolls.

My husband was skeptical of this whole thing when I wanted to Freecycle a box of his old shoes. He was embarrassed to offer anyone his 'junk.' I convinced him to let me try to Freecycle them. They were claimed and picked up. A few days later I received an email of thanks from an older farmer who owned a small local farm. He said that the shoes were perfect. That he went through shoes quickly working on the farm and needed junk shoes to work in the mud. He was so grateful. I read this email to my husband and he's been a Freecycle lover ever since.

I urge you to start Freecycling too.

Search for Freecycle in your city. Join and read the rules (you have to post things in a certain format) and start making this earth a better place for tomorrow.

First Time in a Group Fitness Class - What to expect and what to do

First Time in a Group Fitness Class
What to expect and what to do
By Gemma Rayne Hughes, BS

For all you group fitness virgins our there I’m writing to implore you, beg you and entice you to give a group class a try.

From the outside, group fitness classes can look scary and intimidating. All new and unfamiliar things can appear this way. If you have been considering trying a fitness class but have been procrastinating, this message is for you.

Why Group Fitness Classes?

Contagious energy – competitive spirit – camaraderie – Just Let Go! – Be pushed to new heights – Learn new skills – achieve greater fitness levels

·         The dynamics of a group setting are unique in many ways. In fitness there is a “we’re all in this together” energy as you sweat, burn and groan in pain together. This makes the process more fun!

·         The competitive spirit is awakened! When exercising alone you may quit when it gets a little tough. In group fitness you may push yourself a tiny bit more. This will help you reach your goals sooner.

·         A good instructor will cue you on different levels, form, safety and technique. This information is extremely important for injury prevention and results.

·         Having a specific time to be at class can help with fitting your workout into your schedule. Having that class start time cemented on your calendar leaves no leeway for rearranging workouts to the point that you just say, “forget it, I’ll work out tomorrow.”

How to Ease into Group Fitness

YOUTUBE AND DVDS – workout with videos at home first to get comfortable with the ideas, terminology and format or the class you want to take. Videos at home are great but there’s nothing like a live class!

WATCH THE CLASS – ask if you can watch the class first. Absorb everything: the instructor, the participants, see how people modify moves and exercises based on their own abilities. Chat with the instructor before or after class and let them know you would like to try the class next time.

FIRST CLASS! – get there early and introduce yourself to the instructor, let them know it is your first class and that you are a little nervous. Don’t hide in the back of the room, you will have more trouble seeing the instructor, and vice versa. Station yourself in the front, but off to the side so you can still feel out of the way, but are close enough for the instructor to keep an eye on you, your form and technique.

LET GO – everyone had a FIRST class! Give yourself permission to mess up. You will not be perfect and that is OK. Have fun and be able to laugh at yourself. Don’t let frustration creep in. Take breaks and watch it class gets too complex.

DO NOT GO ALL OUT – take it easy your first class, you do not know how your body is going to respond to this new workout, so go easy. Do low impact options, lift light weights and take breaks. Ease your body into it and be safe.

DON’T GIVE UP – Go to the same class with the same instructor for a while at first. Each instructor has his or her own style, own cueing language and own rhythm. The more exposure you have to the same instructor the better you will become at following their lead. Once you are comfortable branch out to other classes and other instructors.

Ladies, Get Your Sexy Back!

When's the last time you put on sexy, skimpy lingerie and strutted your stuff in front of your lover? Or made love with the lights on?

If you're response was a heavy "Ugh!" sound and a roll of your eyes, then this article is being written just for you!

What happened to that confident girl who could take on the world? Where did the self esteem and sexiness go?

Many women I know have spent years caring so much for others that they have completely neglected themselves. They have gained weight and gotten out of shape. So they feel unattractive, guilty and shameful. The last thing they want is to be seen naked, even by their husbands. Consequently their sex life, and their marriages have taken downward spirals. 

It's time to get reintroduced to the girl you used to be and merge her with the woman you have now become to create a sexy, confident YOU who is joyful about life, about love and about love making. Ladies, it's time to get your sexy back!

The three F's, Food, Fitness and Fluff!

Food: What you eat has a huge impact on how you feel. Eating large, fatty meal results in feeling heavy, bloated, lethargic, and full of gas. There is NOTHING sexy about that. Light, healthy meals create a feeling of satisfaction, cleanliness and fill your body with nutrition. After a meal like this the body is capable of feeling sexy!

Fitness: Physical activity helps tighten sagging muscles, aids in weight loss, and increases endurance, agility and flexibility. Exercise is critical to bringing your sexy back. Biking, walking, dancing, jogging, bootcamp, yoga, swimming, fitness classes and DVDs - these are all ways to add activity into your life. If it gets your body moving and sweating then it counts as physical activity.

Fluff: Pamper yourself! Treat yourself to a day at the spa or take a bubble bath at home. Light some candles, put on a face mask and some sexy music. Shave! Moisturize your skin, give yourself a manicure and pedicure, put on makeup, and do your hair. Remind yourself that YOU are important. Even if you can only fit it in once a month, put this 'YOU' time in your calendar, and don't cancel it!

I challenge you to live the three F's for a month and see if you feel sexier and more confident. Try this formula and take note of the transformation that occurs in your self esteem. Life is challenging, I know! If you make YOU a priority and follow the three F's you WILL bring your sexy back!

Written by Gemma R. Hughes

Exercise Physiologist, Fitness Expert and USANA Distributor

www.fitnessbygemma.usana.com

Zumba saved my life

It was the fall of 2006 - I was 29 years old and I had run away from home after a horrible fight with my family, I ran away from a nasty break up, I ran away from the nagging depression of losing my entire family over night, I ran from a few devastating financial blows and I ran from a general feeling of emptiness.

I ran away to Morgantown, West Virginia from the beach coast of Florida. I ran away to go to school. I was a student at West Virginia University. Big college! Finally, at the age of 29!

The thrill of change kept me afloat at first. I had to settle in to my apartment, figure out where the grocery store was, find my classes - these things were distracting so I relished in them.

Once the initial excitement was over I needed more distraction from the nagging depression that lingered in my gut. I needed a job, so I applied at the WVU Recreation (Rec) Center to teach fitness classes. I was hired teaching 9 classes a week of toning, cycling, a few other formats and...Zumba. 
School started. I began teaching the fitness classes. The distraction of newness was waning.  

I was struggling to make it from day to day.

I recall the paralyzing loneliness that hit me one evening while I was alone in my new apartment.  It hit me that, if I disappeared in a ditch or over a bridge it would be weeks before anyone noticed I was missing. This was the truth at that time in my life. My family didn't know where I was; I had alienated myself from my friends in Florida; I was single; I hadn't made any friends up here in this new home yet; the semester was just starting, no one would have noticed if I wasn't in class, figuring I perhaps transferred or quit; I was only starting to teach fitness classes, if I didn't show up they would assume I was just a flake. This sobering reality hit me square between the eyes, I had never been so lonely in all my life.

I felt broken. But I managed to follow the daily routine of going to school and teaching fitness classes. Every second of the day was a challenge.

What I'm about to say, I don't say lightly. It is hard for me to put this into print. But the reality is that the idea of ending my life did occur to me a number of times. I was so angry at my family, I was so hurt and so lonely that it seemed like a fantastic revenge for the hurt they had caused me. At the time I hadn't realized that I had caused most of the problem myself, it took a couple of years of therapy to come to that realization!

I recall teaching Zumba in the evenings twice a week. I would drag myself into the Rec. Center after a long day, with a fake smile on my face and start the walk down the hallway towards the fitness room where I taught class. Negative, self-defeating thoughts running through my head, my heart heavy with sorrow. Since no one had heard of Zumba here the classes were small with only a few students in attendance. 

I remember the first day things began to change. I approached the glass doors to the room, my head hung low, gathering myself to fake my smile as I walked in the room to teach. I stopped at the glass door and peered in... I saw familiar faces in the room awaiting my arrival. The same people were coming back for class, this meant that they liked my class, and how I taught it! As I approached the door a few students were sitting on the floor in the middle of the room, they looked up at me and smiled! They were excited that I was there. They were happy to see me. ME! They would have noticed if I hadn't shown up to class!

It's amazing how much can go through the human mind in the blink of an eye. In that split second I decided that, if these girls had made the effort to come back to take MY class, then I had to give them the very best class I possibly could to show how much I appreciated them. But it was more than appreciation. It was a high. I was high on the hope that those girls smiles gave me. It was a glimmer of what life used to be like, and could be again. The possibility of joy. I NEEDED them. I needed their approval. I needed their smiles. I needed them to like me and my classes and to notice me. So I needed to make them love my class so they would keep coming back. I was like a junkie for this new found possibility.

So I left all my sadness, despair and hurt outside the door when I went in to teach Zumba and I taught the very best class that I could teach every single time. I started to look forward to teaching Zumba, it was what got me through each day. My new distraction was in learning new songs for class.

Each week my classes grew larger and larger. I experienced so much joy teaching Zumba that I stopped teaching any other format. I wanted all my energy to go to Zumba and the students who were coming to my class.

A Zumba participant told me about the Counseling that was free to WVU students. I started going to weekly therapy to deal with my depression. Another Zumba student invited me to go to church with her, where I found great comfort and help in overcoming some of my obstacles. I became friends with many of the class participants. Friends who would notice if I wasn’t around. Friends who made me laugh. Friends who brought me great joy.

I was open about my journey, sharing with the class the great discoveries I'd made in therapy that week. My openness motivated some of my participants to seek counseling to help them with their 'speed bumps' (as I like to refer to my issues). One girl told me that when I first discussed my weekly therapy she was shocked. The happy, smiley girl teaching the class, the girl who seems to have everything together is in THERAPY??? All of a sudden her view of therapy changed. It was no longer something for weak people, it was for anyone who needs a little help overcoming a 'speed bump.' She started going to counseling herself.

Other class participants, most of them college aged girls, were opening up to me about how Zumba and my classes helped them with their body image, they were embracing themselves just as they were and celebrating the movement of their bodies. Girls were expressing how Zumba helped them with the stress of school, the stress of boys, and became a sort of therapy all by itself.
Classes continued to grow. We outgrew the first studio and were relocated to the large studio down stairs. We outgrew that one and were relocated to the basketball courts where they placed a stage so that participants in the back could see. We averaged 250 participants in a class.

I continued to share my journey out of depression with my classes by telling them of little triumphs I had experienced. I was as open as a book. In return my classes were open with me. They continued to share stories of how Zumba, and me, and the stories I shared with them was making a difference in their lives.
In June of 2008 I was graduating from WVU and moving back to Florida. We planned a huge going away Zumba class for my last class there. The faces of the people who had supported my classes these past semesters were all there to support me one last time. I stopped mid class and got on the microphone. Fighting back tears I told the class, my 'students,' what they had done for me...
"You all think that I come in to class and that I lift YOU up with MY energy. You're wrong." I said. "When I moved to Morgantown a little less than 2 years ago I was so sad that I didn't think I wanted to go on! It was YOU. Your smiles, your support, your energy that kept me going from day to day. Each class I teach, when you think I'M full of energy that YOU'RE feeding off, it is actually I that am feeding off YOU! You give me so much joy, you light up my life so much that I am only mirroring what I see when I look out at each of you. So remember that perspective is everything. I am a happier, better and healthier person because of each one of YOU! Thank YOU for being in my classes these past 2 years. You saved my life!"

What happened at WVU those 4 semesters was nothing short of a miracle. I was so broken, but it was that brokenness that made me vulnerable. And it was that vulnerability that allowed me to connect with so many, that moved me to open up from my heart and my soul in such a way that it helped others. Had I arrived at WVU my usual confident and joyful self I don't believe it would have been as magical.

From all that hurt and all that sadness came the most beautiful time of my life, thus far.

I have since moved back to Morgantown, WV. It seems that my heart is here, I left it here on a stage in front of a class of Zumba participants who, unknowingly, saved my life. And to those of you who came to one of my classes at WVU during that time, thank you! Thank you from the very bottom of my heart.

It's accountability time...

Two weeks ago I asked my Bootcamp participants to make a 2-week ACTION goal. It's check-in time babies!
This post is for you...

Please post below about your journey, successes, hiccups, etc.

Maria B. your goal was to eat veges at both lunch AND dinner everyday.
Erinn C. your goal was to NOT drink ANY soda (diet or regular).
Kelsey B. your goal was to take a multi-vitamin every day.
Nicole S. your goal was to do either my 10-minute Ab video or the Beach Body Ab video every morning.
Megan P. your goal was to do a 30-min. Wii workout 4 days a week.
Brandy K. your goal was to drink at least 100oz of water every day.
Brittany S. your goal was to run 25 miles and get your booty to Bootcamp.
Beckie M. your goals were to workout at laest 4 days a week and to do my 10-minute Ab video 5 days a week.
Hillary F. your goals were to make it to Bootcamp EVERY day and to no drink alcohol.
Courtney K. your goal was to NOT eat the treats that you buy for your kids.
Heather G. your goal was to to my 10-minute leg workout every morning and my 10-minute ab workout every evening.
Lauren Y. your goal was to run at least an extra 10 miles.
Rick W. your goal was to do an extra 70 minutes of cardio each week.
Melinda K. your goal was to start taking your USANA supplements every day.
Abby F. your goal was to to 30-minutes of pilates 5 times a week.
Jamie G. your goal was to take your USANA Essentials twice a day every day.

So how did you do? What obstacles did you overcome? What did you learn? How do you feel about your success? What is your NEXT 2-week goal?

Set ACTION goals NOT end result goals...

Set yourself up for SUCCESS not defeat!

Setting a goal like, "I will lose 5 pounds in 3 weeks" focuses on the end result but there are no set actions in place to reach that set goal.
So, what typically happens? No modifications are made and the goal is NOT met. This results in feelings of failure - gilt creeps in, self worth declines and you'll probably go and EAT!!!! No bueno!

This is the PROBLEM!

Instead - set ACTION goals!
   "I will walk for 30 minutes every day for the next 3-weeks."
   "I will do Gemma's 10-minute leg workout video on facebook every other day for the next 3 weeks."
   "I will not drink wine for 3 weeks."

These are ACTIONS that you control. YOU are able to see your triumph over these each and every day, thus feeding your sense of accomplishment, self worth and success.

At the end of 3 weeks you can view all your successes and feel great about yourself.
This is a good thing.

We all need a little more 'feel good'!

So let's ALL set ACTION goals that we control and set ourselves up to succeed in every goal we set.


...Some quotes that inspired this post: From Living With Joy by Sanaya Roman

"Create something that is delightful tomorrow - one small step, or one small point of action that will bring you one step closer to your goal."

"The mind likes to have a sense that it has accomplished things; you must keep it satisfied."



"When your emotions are heavy and sad or negative, the aura around your body is dense. It's like driving with a dirty windshield.  You can not see clearly or far."


"...change is much more involved that simply asking for something and having it. You may need to go inward, expand your faith and trust, and open your heart...You also need to let go of many old images about who you are."

Now is the time - (Day 5 of the 'Get It Back' triumph)

Now is the time
Day 5 of the 'Get It Back' triumph -

Tuesday after a long weekend and I'm feeling great. I got a lot of, much needed, rest in a weekend of getting a TON of, much needed, tasks completed. My boyfriend busted his butt helping me plow through seemingly never ending 'To Do' list and was so graceful and loving even when I got frustrated and grumpy. I'm so thankful for him. :-D

I stayed on track with my healthy eating plan and moved my body and contracted my muscles every day all weekend. It was a weekend of GETTING BACK ON TRACK.

Started today with a 30 min workout - 15 minutes on my Circle Glide (YES I do actually use the products that I model and present on TV) and a 15 minute stretch while watching 'The Secret.' Fantastic start to the day.

Ready to eat a healthy breakfast and have a glorious day.

My Goals for the rest of the day:
~Have joyful and meaningful Food Journal appointments with all my clients.
~Stay on track with my healthy eating all day long.
~Get a really good workout in at the gym.
~Do all my burpees.
~Accomplish many tasks that take me significantly closer to my dreams.
~Have successful and powerful meetings with my new clients.
~Have a ROCKIN 6:00pm Bootcamp.
~SMILE all day long!!

Day 2 - Part 2 - Chicky, Chicky Boom Boom Chicken

Here's the ingredients of MY 'Chicky Chicky Boom Boom' Chicken Seasoning...

Sae Salt
Ground Black Pepper
Basil
Oregano
Garlic
Lemon Juice (for moisture)
AND
(My secret ingredient) Cinnamon

No oil, No butter, No JUNK! Just spray the cookie sheet with non-stick spray and bake on 400 degrees for 20 minutes.
Squirt with lemon juice when you take it out of the oven one more time.

DELISH!!!!!!!