We are down to the last 2 1/2 weeks of the challenge!  I hope you all have had fun with this and it has helped you implement a few healthy habits.

On Jan. 25 your points for period from 1/11 through 1/24 are due.  We will have the last drawing for the AMC gift card on January 26.

You still have from January 25 through Thursday, January 31, 2013 to accumulate those last few points to add to your grand total for the Grand Prize. The Grand Prize is a 3 day, 2 night stay at Paradise Point resort near Branson, Missouri.

Current standings of top four contestants:  Drum Roll please ………….

Susan currently leads with 215 points (she plowed ahead with a whopping 73 pts this last period).

Stephanie is a close second with 194, followed by Jane with 154, Martha with 152!  You guys are rocking it….keep up the good work!



Wow!  You gals are going after this Challenge.  Hopefully the following will help answer your questions about what activity counts as “moderate”.

What counts as Moderate Activity?  Aerobic activity is generally classified as light, moderate or vigorous intensity.  With moderate intensity, you are working hard enough to raise your heart rate, you may be sweating, and you are breathing harder but you can still talk.  Some examples include walking briskly, cycling briskly, golfing (without a cart), push mowing the lawn, leisurely swimming, even housework like vacuuming or mopping can count as long as you are increasing your heart rate.  Experts recommend adults get at least 2 ½ hours per week of moderate activity or 1 ¼ hours of vigorous or some combination of the two.  If you are getting your 2 ½ hours of moderate level activity and want to step it up a notch, email me at teshrader@comcast.net and we can put together a cardio workout plan for you.

I’ve clarified a few other things by editing my original post about the challenge.  Changes are in bold italics.

In considering my blog topic I wanted to KISS….keep it simple sweetie.  Our tip for this week is eliminate, or at least significantly reduce, your sugar intake.

A good place to start is with sugary drinks: sports drinks, fruit drinks, fruit juice, and of course soda.  Yes, even fruit juice can be a culprit….one RD I’ve been following recommends limiting fruit juice to 4 oz. per day.  Even though juice contains sugar naturally occuring in the fruit, it’s highly concentrated…..you would have to eat a number of whole oranges to equal the sugar found in the juice.  You also miss out on the benefits of the fiber and the resulting feeling of fullness.

Take a look here for some Q & A on sugar: http://www.sharecare.com/question/how-sugar-cause-weight-gain.

Bottom line, if we don’t get real about the soda, sweet tea, etc. we are fighting an uphill battle.  So…..set a realistic goal for yourself that’s specific and measurable and give it a shot.  You’ll be amazed at how much better you feel.

Here we go gals!  Beginning November 1, 2012 we are challenging each other to incorporate some new healthy eating and active living habits into our lives.  The best part is there will be prizes throughout the next 3 months with a grand prize at the end of January.   Every two weeks there will be a drawing for a reward!  Also, the person with the most raffle tickets earned at the end of January will win the Grand Prize!  And to help you along the way, each participant will receive a GoFit activity log to keep track of your progress.

Now for the best part, THE PRIZES!!!  Every two weeks a random drawing will be held to determine the winner of the following:

November 17:  Water bottle and drawstring bag

December 1: Step & Fit Pedometer

December 15: Healthy snacks assortment

December 29: Digital food scale

January 12: Foam roller and manual

January 26: AMC Theatres gift card

On Thursday, Jan. 31, 2013 the participant with the most tickets accumulated over the 3 month period will receive a 3 day, 2 night stay at Paradise Point resort in Hollister, Missouri which is just outside of Branson.  One bedroom, executive suite and includes use of all amenities at the nearby Big Cedar Lodge Resort.  Does not include transportation or other expenses.  Travel dates are April 12 to 14, 2013.  Dates can be changed subject to availability.

Call or text me today at 913-486-8113 or email at teshrader@comcast.net.

Here are the ways you earn points/tickets:

Healthy Eating habits

1. Keep a food and beverage journal (no calorie counting) – 2 tickets per week

2. Keep a food and beverage journal including the associated calories – 4 tickets per week

3. Drink your daily water requirement (96 oz. per NASM recomendations) – 4 tickets per week

4. Try a new, healthy recipe and send it to Terri for posting – 5 tickets

5. Set your own personal goal related to improving your nutrition.  For example, reduce soda intake by half, reduce sugar intake, increase fruits and vegetables, etc.  Whatever area you need to work on, just write it down and turn it in to me. (Make it specific, measurable, attainable, and time specific.)  – 5 tickets PLUS 5 tickets per week you obtain the goal.

Active Living habits

1. Make it to your workouts!! – 5 tickets each

2. Keep an activity journal – 5 tickets per week

3. Bring a friend to a HEAL Fitness class – 3 tickets

4. Extra walking on your own – 4 tickets per 30 minutes

5. Any other moderate intensity activities (I’ll define “moderate” in a future blog) – 3 tickets per 30 minutes


1. Sign up to follow my weekly blogs, read and comment. – 2 tickets each

2. Post a strategy or other helpful tip that might encourage or help someone else along the way – 2 tickets

3. Calculate your bmi – 1 ticket

4. Calculate your bmr – 1 ticket

5. Get 7 – 8 hours sleep per night – 5 tickets per week

A few simple rules:

1.  Sign up for this challenge simply by shooting me an email.

2. Keep a record of your progress/tickets earned (including food/activity journals) and show me each week in order to be in the bi-monthly drawings.  I’ll issue tickets each week and keep them in a basket for the drawings.

3. Have fun with this!!  It is not intended that you incorporate all of the activities all at once and be left feeling overwhelmed.  The ideas listed above are simply some proven strategies to start incorporating a little at a time.

Sign up today: teshrader@comcast.net

Spread the word: Have a friend sign up for this challenge and 3 months of HEAL Classes and you receive one month free!!!

I keep a paragraph by Marianne Williamson posted above my desk and wanted to share it.

“Our Deepest Fear”

“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.”

Healthy Eating, Active Living, Love Your Life!!



Some of you may have heard about Sharecare, and I know you’ve heard of Dr. Oz!  Sharecare is a wonderful resource for medical, fitness, and nutrition information from reputable sources.  We are bombarded by information from all directions about health and fitness and it seems an overwhelming task to sort it all out, the good from the bad.  Check it out at www.sharecare.com.  It has become my “go-to” source.  The National Academy of Sports Medicine ( NASM) is also a partner in this venture and, as a member of NASM and HFPN (Health and Fitness Providers Network), I have access to the coaching portion of the site.  THIS IS COOL….. I can prepare individualized workouts just for you and you can access them through the site.  We can set you up to “follow your numbers”, access meal plans based on your calorie needs, log your food and activity, all kinds of super tools.  Best part is, use of the site for general public/clients is free.  (You can purchase an armband for tracking calories burned and steps, etc. and there is a 9.99/mo subscription to dotfit for that but it is optional.)

Contact me today at terri@healfitnesskc.com with “Sharecare registration” in the subject line and I’ll send you an “invite” through Sharecare.  Then we are linked and we can get to work on your Healthy Eating, Active Living plan!

As my dear friend BW would say, “Make it a great day!”



Find a workout buddy and receive 20% off !

If you and a friend enroll for summer classes by May 1, 2012 (classes begin May 24) you both receive 20% off the session rate.  That’s only $8.00 per session of small group personal training.  At least one of you must be a new client of HEAL Fitness, LLC.  Registration and first month’s payment due by May 1, 2012.

Check the “schedule” page of the site to see the upcoming class schedule beginning May 24 and going through June and July!

Good morning!

First of all, Congratulations!! to Martha D. for winning the weight loss challenge.  Martha has lost 32 lbs. in 5 months and is still going strong toward her end goal.  Besides being fully committed and approaching the process with dedication and enthusiasm, one of her big keys to success is that she knows her numbers!  She knows her bmr and how many calories she should consume based on her activity level and she tracks what she eats (food journal) and her activity.  She has figured out “how much is enough” for her!

When beginning any program to improve your health and fitness it’s important to know your numbers in order to create a successful plan and to measure your progress.  To find your bmi (body mass index) and bmr (basal metabolic rate) follow this link. http://www.bmi-calculator.net/  Your bmi gives a reasonably accurate measure of a healthy weight based on your height.  This is just one measure and we can also do a skinfold test for body fat percentage and circumference measurements.  Your bmr is how many calories you burn “at rest”.  You then adjust that based on activity level factors to determine how many calories you need to maintain weight, gain weight or lose weight.  There are 3500 kcalories per pound so if you want to lose one pound per week you need a calorie deficit of 500 kcal per day over seven days.  That deficit can be achieved by consuming fewer calories, by increasing activity or a combination of the two (which is typically most effective).  So, go find your numbers and learn more about “how much is enough” for you!

Call or email me today if you are ready to make lifestyle changes to improve your health.

terri@healfitnesskc.com  913.486.8113

Healthy Eating, Active Living, Love Your Life!




When considering my first “official” blog topic I was overwhelmed with where to start and then “how much is enough” just popped into my head.  Then, of course, I asked myself “How much is enough of WHAT?” With an infinite number of ways to take that topic I decided to just have fun with it and hopefully you’ll enjoy it as well!

I suspect no one ever lost much weight by cruising along on a recumbent bike while reading a magazine and barely breaking a sweat.  And all too many times we see folks swaying along on an elliptical while talking non stop to their neighbor and then wondering why they just can’t see results. I witnessed this one first hand at the gym and the gal was telling her trainer she was doing “cardio” work.  How much is enough?  It’s not how hard the machine works, it’s how hard WE work.  Our bodies quickly adapt to conserve energy so we have to keep changing things up and work at an intensity that will actually burn some calories.  That doesn’t mean, however, you have to do a gut wrenching bootcamp 5 days a week and have some guy in fatigues yelling in your face.  If that’s your thing, by all means go for it.  How much is enough?  And grabbing that “protein bar” after a workout that packs 300 plus calories…..well, might as well eat a chocolate bar!  How much is enough?  So many of us out there are doing what we think we need to do and just not getting the results we want.  Believe me, this used to be me and is what initially led me to pursue personal training in the first place.  I have found my new passion in helping people to discover just how good they can feel and how miraculous our bodies are if we just treat them right!

As I expand my knowledge I want to share with others so I’ll be posting and linking to different articles. We’ll be looking at the exercise/activity level side of the equation in addition to the nutrition side.  You know, the old “calories in vs. calories out” rule.  How much is enough?  I sincerely hope that you will feel free to comment and ask questions.  I’d like this to become a dialogue for the benefit of my family, friends, and clients and not just a forum for me to go on about what I think is important.  If you have certain topics you’d like some information on, please let me know and I’ll do my best to get it covered.  That’s enough for now….have a fantastic week and remember….

Healthy Eating, Active Living, Love Your Life!


By the way, for those techies out there (Dawn, Martha) please be patient with me as I “eat this frog” and thank you for your tips and encouragement!