Freshology (Gourmet Food Delivery Service)

It's Day 28 of my 12-week body transformation. I had a great day and I'm having a wonderful week so far!

I think I'm really beginning to tap into the whole "mind-mouth-muscle" phenomenon.  I've learned from some of my spiritual teachers including: Oprah Winfrey, Eckhart Tolle, Louise Hay, and Joel Osteen etc, that positive change first begins with the mind. Our thoughts create our realities. Negative thoughts attract negative experiences and positive thoughts attract positive people and experiences into our lives.  There is so much power in positive thinking!!

Melanie Brown AKA Mel B 

Today though, I actually want to focus on the "mouth" part of the equation since food is such an important part of any fat loss and fitness journey. When I attempted a fitness program 7 years ago I cooked all of my meals... and I'm not going to lie -- it was very taxing and time-consuming. Balancing a hectic work schedule and social life with shopping for food, cooking healthy meals, exercising and managing personal responsibilities like cleaning and chores etc was quite a feat. This time around I admitted to myself that I could use some help. So I've been using this gourmet food delivery service I discovered a few years ago called "Freshology" which is such a life-saver!!   It's like having your own personal chef prepare your meals which are delivered right to your door daily. They have several different plans and I have been doing the "FreshDining" plan. I first heard about it because some celebrities like Ricki Lake and Janet Jackson used the service and lost a lot of weight on it.  With the launch of their "FreshMommy" program, actresses like Halle Berry, JLo and Mel B were able to drop the baby weight quickly and get back into their skinny jeans in a short time.

Here are a few of the things I love about Freshology:

• The food is freshly-prepared, delicious and healthy!  Calorie count is 1200-1400 calories a day, but I never feel hungry or have cravings. I eat a lot of "living foods" like fresh fruits and vegetables and lean proteins and little to no starchy carbs like potatoes, rice, pasta etc.
• All meat is hormone and antibiotic free.
• They use organic ingredients
• They allow you to exclude roughly 10 or so foods that you don't like or are allergic too and they will prepare your meals accordingly.
• You can view 2 weeks of menus in advance on their website
• They have a special plan called "GetSlim" where they can FedEx "flash-frozen" meals to people outside of the L.A. & NYC metro areas. Freshology has been doing giveaways of their "Get Slim" program on Facebook. "Like" them to qualify. 
• It's easy and convenient. I just heat up my meals and go. 
• Good customer service and an user-friendly website which allows you to update exclusions, delivery cycles and personal info.

What I don't like about Freshology:

• It's pricy (but I guess you pay for what you get)
• You can't customize the menu (i.e., have a choice of meals)

I am so glad I discovered Freshology and as long as I can afford it, I will continue to rely on them when I need them. Here's a sample of a day's worth of meals that I've had on the program:

Freshology Breakfast

BREAKFAST:   Wholewheat pancakes with Grand Marnier Ricotta, Syrup, Turkey Bacon, & Fresh Fruit (Blueberries and Raspberries)

LUNCH:  Grilled Shrimp Skewer Pita Pocket w/ Composed Greek Salad

DINNER:  Herb Marinated Halibut w/ Dried Cherry Couscous & Cavolo Nero

SNACK: Tandoori Style-Lamb Chop w/ Mango Salsa

DESSERT: Flourless Chocolate Cake

Having calorie-restricted food that tastes yummy is such a treat! It makes it so much easier to stick to your plan and reach your goals. I just can't do tasteless diet food. There are several different meal-delivery services out there including: Fresh Diet (formerly Zone Diet Delivery), Sunfare, and Susan's Healthy Gourmet. I may review some of these in a future blog update, but for now I'm having a love affair with Freshology (http://www.freshology.com). 

Failing to Plan is Planning to Fail

I figured out early on that I needed some sort of structure to keep me on track with my nutrition and exercise program. One of the quotes I love from Bill Phillips is "Failing to Plan is Planning to Fail." I can attribute much of my success thus far to this mantra.

I try to plan my meals and workouts in advance. Usually on a Sunday I'll sit down and decide what I'm going to eat for the week. If I'm eating home-cooked meals I make my grocery list, shop for the ingredients, and cook up most or all of my meals for the week in one day.

Pulled Duck Dinner Salad

If I'm doing Jenny Craig or a meal delivery service like Freshology, I just customize my menu for the week. This leaves nothing to chance. That means if someone orders a pizza at the office or I'm out and about and there's no healthy options wherever I am, I won't be stuck or tempted because I don't have a plan. It takes the guesswork out of everything and ensures I'll stay on track.

Finger-lickin' Fried Chicken

A good example of this is I went to the annual Long Beach Jazz Festival here in Long Beach, CA last Friday with a girlfriend. I packed a small cooler with my dinner for the evening (a "Pulled Duck and Edamame Salad). I initially thought that I might be able to get some food from one of the many vendors at the festival but I didn't want to take the chance that they might not have something I could eat. I'm so glad I decided to bring my own food. Every single vendor we encountered was selling food like fried catfish, fried chicken, french fries and funnel cakes. I reminded myself that just 1 fried chicken breast can pack a whopping 490 calories, 31g of fat and 1080 mg of sodium!  There were no healthy alternatives and I was glad I  had the foresight to pack my own meal. I was so proud of myself that I honored my self-promise to eat clean. Now don't get me wrong! I love me some fried chicken and catfish on occasion in moderation, but I only try to do 1 "splurge" or "free" meal a week and I had already planned that for the following day.

With exercise I know what days I'm going to do cardio and what days I'm going to do weight training. For cardio I usually choose the classes I'm taking in advance and schedule it on my calendar like an appointment so I'm less likely to bail out. For weight training days I write down on a progress report what specific exercises I plan to do for each body part, how many sets, how many reps, as well as how much weight I'll lift. During my workout I jot down what my actual sets, reps, and level of intensity are.  This helps to keep me focused. When I go into the gym I know exactly what I'm going to do and I'm not wasting time training in a haphazard or random way.  Every 2-4 weeks I increase my weight and switch up my exercises to keep my muscles from adapting or acclimating too much.


I've noticed in the past that during the weeks where I haven't planned appropriately, I almost always falter and don't see good results.

I don't know about you, but personally I like being in control and not leaving too much to chance.

Plan, Prepare, Execute, Succeed....

the formula really does work.

Weight Loss Success Story - Rebecca Meyer (The Biggest Loser)

Rebecca Meyer (age 25) joined Season 8 of "The Biggest Loser" weighing in at 279 lbs.  On the show she lost about 140 lbs and nearly 50% of her total bodyweight, winning the at-home "Biggest Loser" prize of $100,000. She also found the love of her life at the ranch and they are now building a life together. Watch more about her incredible journey below:

Rebecca Meyer on the "Jay Leno" show  (2009)

Rebecca (a former nanny), is now a certified personal trainer in Des Moines, Iowa and is using her experiences from the show to help motivate and train others to eat right, exercise  and live their best lives.

"I just became the girl and the change I always wanted to be."  Rebecca Meyer (Season 8 at-home winner, "The Biggest Loser")

A brand new season of "The Biggest Loser" kicks off Tuesday Sept. 21, 2010 on NBC.

Motivation, Inspiration and Reciprocation

I just wanted to take a moment to thank all of my family, friends, colleagues and co-workers who are supporting me in my journey. In particular, I've received a lot of encouragement from Facebook friends in support of my weight loss and fitness efforts.

My goal is not only to improve myself but also make a difference in other people's lives, inspire them, and let them know they have the power to change.

I appreciate the folks who've read my blog & took the time to contact me and say they are being inspired. When we are promoters of positive energy and encourage others with our sincere and supportive comments we get back something much greater in return. I try to practice this in my daily life and be happy for others when they accomplish important milestones.

"Encourage others and share in the fortune of success."


..So three things happened this week to encourage me:

1) I ran into a guy at the gym who I see often in the free weight room. He's in great shape (and by that I mean he can lift 100 lb dumbbells with relative ease) ...and this guy is probably in his 50s.  He looked at me, smiled and tossed a compliment my way: "You're looking good."  I was pleasantly surprised. Just 3 words can really give someone a boost and make their day.

2) I stopped by Vitamin Barn to see if they carried a certain line of nutritional supplements. They didn't have what I wanted, but I explained to the owner why I was looking for them and what my goals were. She was so nice and supportive that she gave me an entire bag full of samples of the exact products I was in search of and even a few others. This way I could try them before buying in bulk. As we talked, I realized she had a wealth of information and knowledge that she was willing to share. As a result of our conversation, I'm going to switch the type of protein supplement and nutrition shake I use. The protein supplement she uses and recommends is a whey protein product whose label clearly states "no artificial sweeteners; made from hormone-free and antibiotic-free cows."  My products are either processed soy (not so good) as opposed to natural and non-GMO (or non genetically-modified) or whey protein that doesn't have the hormone/antibiotic free disclaimer.  She explained that 90% of the processed soy on the market is genetically-modified and they have estrogenic effects on women that are undesirable (causing reproductive issues  and a host of other problems). She actually validated what Jillian Michaels has mentioned previously in some of her books and podcasts...but that's a topic for another day. :)

3)  Finally, the response from my Facebook friends to my 20 lb. weight loss has been really great. Perhaps others can relate to how challenging this journey is.  I suppose the diet, weight loss, and fitness industry wouldn't be raking in billions of dollars if this were easy.

I'm grateful for the resources, knowledge,  and support and most of all thankful for the motivation to just keep going in spite of any obstacles and make this a lifestyle.

Celebrate All Your Wins and Reward Yourself

It's really common for people to choose weight loss or physical fitness as their New Year's Resolution, train hard and go "gung ho" in the gym for a month or two, and then peter out. Sometimes we can lose focus, take our eyes off the ball, or just allow life to overwhelm us, and before we know it, fitness has taken a major backseat to other priorities in our life.

I've found that it's easier to stay on track when I celebrate my wins every week and establish a reward system. For every 5 or 10 lbs removed I give myself a reward. This gives me something to look forward to. For example, right now I'm very close to achieving my 20 lb. weight loss goal and when I do I'm rewarding myself with a relaxing afternoon at the spa. Choose a reward you really like that is not food-related. Maybe it's a movie with a friend, a weekend getaway, or a mini-shopping spree. Choose bigger rewards for bigger milestones achieved. I've already decided what my reward will be for finishing my 12-week body transformation challenge. It's a pretty big one but I will have earned it.

Think about it...You've made sacrifices, dieted, worked your butt off and put up with being hungry and sore -- lifting, pumping, biking, dancing, running, and doing whatever you do to get great results. So you deserve it!

"Change begins from the inside out"

Until I reach my ultimate goal, each week I like to celebrate my small wins. I sit down with a chart that tracks my week by week progress and compares my goals with actual results. Usually my goal for any given week is a 1-2 lbs weight loss, which is very reasonable and manageable. I pat myself on the back for the days I ate clean, worked out, and did my power mindset (mental exercises). Then I have a little "party" to celebrate my weight loss for the week and anything else positive that happened.

There will always be those weeks when we falter or fall into a slump and don't achieve the goal(s) we intended. I keep a journal and have a "pep me up" page. Whenever I receive them, I write down compliments that co-workers, friends or even random strangers have given me especially as it relates to my fitness progress.  On difficult days I may read over some of these nice words of encouragement to give me an extra boost. It's always great when others start to notice the hard work you've been putting into the gym. This started to happen for me around the 15 lb mark. When the going gets tough I like to remind myself of how just far I've come.

You will automatically feel a rush of energy, positive vibes and a "take charge" attitude once you start celebrating your wins. Those positive thoughts put you in a mindset to keep pushing forward and not give up on your goals.

So what wins are you celebrating this week? I'm happy to say I celebrated losing a cumulative total of 10% of my bodyweight. I also finally fit into a brand new pair of designer skinny jeans that I bought ages ago but was never able to wear.  I intentionally bought them too small and couldn't zip or button them at all. They had been hanging in my closet collecting dust for far too long. This week I decided to try them on just for shiggles (not thinking they would fit). I found myself  zipping them up with ease and looking in the mirror at astonishment and surprise that I could now fit into them. That was really cool and just another "data point" that encourages me to keep going.

I'd love to hear what "wins" you're celebrating this week. I'm giving away 2 tickets to see the Neville Brothers at Hollywood Bowl on 8/18/10. Comment on this blog post to qualify. Only U.S. CA residents eligible to win. Deadline is Friday, 8/13/10.

Mind Over Matter = Motivation

Dr. Ian Smith

Sometimes I chuckle to myself when I look at my bookshelf. I have quite the collection of books on dieting, nutrition, and exercise by various authors including: Bill Phillips,  Jillian Michaels, Bob Harper, Dr. Ian Smith, Dr. Pamela Peeke, and  Paul McKenna.  However, when it all boils down to it, they are all pretty much saying the same things -- in order to lose weight and be healthy you need to eat more of the right foods and less of the wrong foods and you need to move more (i.e., burn more calories than you consume).  That really is the oversimplified summary of all of these books. As it turns out, losing weight is not rocket science...but in the search to find that elusive answer to my weight loss woes I've amassed a collection of  fitness books.

Dr. Pamela Peeke

So I realized my issue was not knowledge. I, like many people, know what to do. I just don't always do what I know. For a lot of folks, motivation is a huge obstacle standing in the way of reaching their goals. There have been many times when I was lacking motivation and I couldn't articulate why...so I decided to highlight some things which helped me get back on track.

First, I firmly believe every significant change starts with your mind. If you conceive it and believe it, you can achieve it. The mind is a very powerful entity and if you don't focus and "train" your mind you probably won't see results.

Trainer Bob Harper

This includes eliminating the negative self-talk or ANTS (automated negative thoughts) which often times are subconscious and involuntary.  You may be surprised at the number of negative thoughts that enter your mind each day about yourself unless you pay special attention. These need to be replaced with positive affirmations...and sometimes we have other people in our lives who are thinking or communicating toxic thoughts and we need to distance ourselves in order to heal and make progress. It may sound silly but I write positive affirmations on 3x5 cards and post them around the house as reminders. It's amazing what effect positive thoughts have on your mind and your mood.

Second, reframe how you think about food.  Many people who are overweight are emotional or social eaters. They are self-medicating themselves with food - stuffing down their emotions, instead of expressing and dealing with them. Often there are painful issues in the past that need to be addressed or worked out in therapy.  Once you internalize that food is  simply  fuel for our bodies and not a reward or cure, you will be less likely to overeat or have those uncontrollable cravings.

Third,  realize the "power of now."  All we have is right now and the past has no power over us. No matter how many times you've tried and "failed" you can get back up and try again. Today is a new day. Today is the first day of the rest of your life.

Trainer Jillian Michaels

Finally, find something -- a goal, event or  person, that encourages you and gives you something to strive toward. Maybe you want to look good for a high school or college reunion or a vacation or cruise. Perhaps there's someone you admire who has lost as much weight as you want  to lose.  Cut that person's picture out and hang it in a strategic place where you will see it everyday as a visual reminder. I know for me I have a vacation coming up and a physique transformation contest which is providing extra incentive for me to stay on track with my fitness goals.

Weight loss is not easy. It takes time  and some effort....but it's all worth it. You're worth it!  If you "get your mind right" there's no limit to what you can do. It all comes down to your choices. You choose what you want, where you will go and how you will get there. Just be willing to further your journey a little bit more each day.

Exercise is My Prozac

Sometimes I get so wrapped up in the idea of dropping pounds and losing body fat that I forget there are so many other benefits to exercise.  Here are some of them:


1) Causes the release of natural endorphins like serotonin which elevate your mood.

2) Helps you sleep and rest better

3) Improves mental clarity, focus and cognitive function

4) Promotes strength, endurance and flexibility

5) Reduces the risk of a number of diseases (i.e.,  heart disease, hypertension, diabetes, Alzheimers, etc)

6) Gives you energy


Wanted to share an interesting Newsweek article I came across that discusses the results of research on exercise and the brain in more detail:

"Stronger, Faster, Smarter" 


My current exercise program:

Monday - Rest
Tuesday - Cardio
Wednesday - Lower Body Workout (Strength Training)
Thursday - Cardio
Friday - Upper Body Workout (Strength Training)
Saturday - Cardio
Sunday - Lower Body Workout (Strength Training)

Dance Choreographer Kimberly Mullen

For cardio I alternate between high-intensity dance classes, spinning and kickboxing mostly. On some days I will do elliptical machines and the treadmill.  I like to mix up my cardio because I get bored easily. Since it's summertime and hot I may incorporate some swimming into my program too as it's low impact and burns a lot of calories.

I've discovered that my favorite form of cardio is dance. It's soooo much fun and I love doing it so much I don't think of it as exercise. I also get a very good calorie burn.

Yesterday I went back to Heartbeat House in Atwater Village, CA. I took two 1-hour dance classes: "World Dance" with Kimberly Miguel Mullen and "Latin Jam" with Juan Pablo (JP).  Although JP's class was my favorite of the two for it's high-intensity and "funktifiedness" (is that a word?),   :-P .... Kim's class was more technical and she teaches a choreographed routine, building on basic steps with more advanced steps over the course of several weeks. The class was pretty far along in the choreographed dance, so I didn't pick up everything right away but I learned some interesting new, Brazilian carnival moves. It was a nice workout that had me sweating bullets and now I understand why Samba/Carnival dancers have such great bodies.

Kimberly has at least a few "Dance & Be Fit" workout DVDs on the market: 1) Brazilian Body and 2) Abs Burn.  I haven't tried them yet, but they have received some great reviews so I'd like to.

Day 2 - (12 Week Body Transformation)

A New Beginning


As I sit here this morning munching on my Jenny Craig coffee cake, extra lean turkey bacon, and hazelnut cup o' joe, I reflect on and celebrate my recent 17 lb weight loss!  Wow...it feels really great to know that I made some positive, healthy changes in my life and overcame some perceived psychological, circumstantial, and physical limitations to achieve a goal. I proved to myself that I could do it. Never mind that it took me a lot longer than I intended -- the point is that I got focused, abandoned a lot of excuses, and got off the couch to reach a significant milestone in my fat loss and fitness journey. :)

I see this end and every end as a new beginning.  Now I have a new set of goals and milestones to reach. As I mentioned in a previous blog, I'm taking on a 12 - week body transformation challenge and tracking my progress on this page: "Stacie's Weight Loss Goals & Results." There's no such thing as perfection so I'm striving for progress once again and managing my results to help me stay accountable and on track.

3 Things I Did Yesterday to Move Me Closer to My Goals:

1. Took my "Before" photos
2. Collected my body measurements  
3. Planned my cardio and strength-training workouts

A Word on "Before" photos:

If you don't know where you're at right now, how can you possibly know where you're headed? This is why I highly recommend "before" photos. They are not the same as looking at yourself in the mirror either.  My "before" photos were a huge wakeup call.  Pictures don't lie and mine sure didn't. Staring back at me was the evidence of several years of unhealthy eating and a sedentary lifestyle.  I have to admit I was "smh" as I saw my rather obvious trouble spots and imperfections blatantly exposed in a 2-piece bikini that I reluctantly donned.  "I honestly can't believe this is me" I thought silently to myself... but I once read that I should look at my "before" pictures everyday when I wake up and every night before I go to bed to remind me of where I am now, why I'm taking on this rigorous challenge, and where I want to be. The good news is I have a better vision for myself. At the end of my 12-week transformation I'll take my "after" pictures and they will reflect a "new and improved" me.  I can actually see a pretty nice improvement in my 8/10 pictures over where I was in 11/09 when I started my fitness journey. Seeing these pics side-by-side reinforces that you're on the right track and gives you a visual of the progress you're making. I look forward to sharing more of my results later this year. 

Mina Hobby and Oprah Winfrey

In the meantime, I'm reminded of Mina Hobby (a former BFL Champion) who completed four, consecutive, 12-week "Body-for-Life" programs to completely transform her body and her life! In her "before " photo she stood 5'1" and 200 lbs. At the completion of her challenges she was 115 lbs.  "Ouch! I had a long way to go but I stuck with it one day at a time ...and then the willpower paid off," she said. Mina even received an invitation to the Oprah Winfrey show to share her weight loss success story. The cardboard cut out Oprah is touching is a life-sized replica of what Mina looked like at the beginning of her weight loss journey. Looking at her now you would never guess it was the same person! She tapped the power within and has a new level of "energy, self-confidence, and personal strength." She's a great inspiration for us all.

Weight Loss Success Story - Ali Vincent (Biggest Loser)

As I work towards becoming my own weight loss success story I like to read about others who have achieved remarkable success.  I'm truly inspired by weight loss success stories! 


One such woman I have tremendous respect and admiration for is ALI VINCENT -- the first female contestant to ever win "The Biggest Loser" reality show competition. With her astounding 112 lb weight loss, the very spunky and stylish Ali has now parlayed her success into a career as a motivational speaker, author, and on-air spokesperson.

Ali Vincent Before and After

A picture is worth a thousand words and this one says it all! At 5'5" and 32 years of age, Ali weighed in at 239 lbs with a BMI of 39. Through healthy nutrition and vigorous exercise Ali worked her tail off to lose 47.9% of her body fat and weigh in at the finale a slim and adorable 122 lbs.  Even though she and her mother were eliminated in week 4, she earned a spot back at the ranch after winning a weigh-in of eliminated contestants in a unique, curveball production twist.

The Biggest Loser show filmed here in Los Angeles is a fat camp for adults on speed! Contestants work out for 6-8+ hours a day with hard-charging trainers Bob and Jillian. For most of us in the real world this simply isn't feasible or practical, but we have to remember that many of the contestants at the ranch are over 300, 400 and even 500 lbs.  This is a very accelerated weight loss program for them which might take 2 years under more normal circumstances. Sometimes the soreness from my 1 or 2 hour workouts is almost unbearable so I can't imagine what these contestants go through...and it's all edited down for a 1 hour show so we really have no idea how difficult this is....

Ali Vincent at "Biggest Loser" Finale Show

But Ali and all of the other successful contestants prove what can be done when you have enough drive, desire and determination. There's no lap band or gastric bypass here. Just lots of running, lifting, kicking, squatting, punching, rowing and yes, hurling to go along with it. Sweat equity at its best!!!

"Big sweeping life changes really boil down to small everyday decisions." - Ali Vincent (Biggest Loser, Season 5)

Ali's life has completely changed since the show and she even wrote a book called "Believe It, Be It" about her experiences before and after "Biggest Loser."  The book is an easy read and gives you some insight into her struggles and triumphs with weight, what she experienced  on the "Biggest Loser" campus and how she's maintaining and keeping the weight off now.

Congratulations to Ali for all of her success and for proving that losing weight is about more than just dropping pounds!! It's about transforming from the inside out. Ali reminds us that anything is possible when you follow your dream.