Want to Make Weight Loss Difficult?... Skip Breakfast

Unless you live under a rock you have heard the saying, "breakfast is the most important meal of the day."

And yet you STILL skip breakfast.

And skipping breakfast is fine, if you have no desire to lose weight, feel great or get into shape.

I'm sure you've already heard all the reasons to eat breakfast so I won't dwell on them. Here's a synopsis of reasons:

1. Eating breakfast kick starts your metabolism for the entire day.
2. Breakfast eaters have more energy and mental alertness all day long.
3. Breakfast eaters weigh less than non breakfast eaters.
4. Breakfast eaters are nicer and are less grumpy so they have more friends.
5. Eating breakfast can help you to eat more balanced and healthier foods throughout the day.
6. Breakfast eaters have super powers.

Ok. 6 isn't true (or is it?). I was just seeing if you were paying attention.

For the first step on my road to 'Fitness Model Again' I am going to focus on breakfast.


Want to focus on this healthy change with me?

When it comes to health goals you have to be realistic about where YOU are and set attainable goals. Think about where you are on the 'breakfast spectrum' and choose your goal accordingly.




THE BREAKFAST SPECTRUM

• I NEVER EAT BREAKFAST
• I EAT BREAKFAST A FEW DAYS A WEEK
• I EAT BREAKFAST EVERY DAY BUT IT'S NOT THAT HEALTHY
• I EAT A PRETTY HEALTHY BREAKFAST MOST DAYS OF THE WEEK
• I EAT A BALANCED AND HEALTHY BREAKFAST EVERY DAY OF THE WEEK
• I AM PERFECT AND DON'T NEED THIS BLOG

OK. So now you know where you are on the spectrum let's set a realistic goal.

You can't, realistically, go from not eating breakfast at all to eating a super balanced, homemade, healthy breakfast every single day. That would be a huge change to your routine. Check out this list of possible goals and pick one that you can absolutely, without a shadow of a doubt, accomplish this week...

• Eat breakfast, ANY breakfast, 1 day this week (you can then increase to 2 days, 3 days, etc)
• Eat a piece of fruit with breakfast 
• Put 1/2 a teaspoon LESS sugar in my morning coffee/tea
  Eat a vegetable with breakfast 1 day this week (increase number of days)
• Make my breakfast from scratch 1 day this week (for example, you could make a veggie omelette or scrambled eggs and toast)
  

NOTE: When I say "any breakfast" I really mean it. If you are not a breakfast eater I'd rather see you eat a donut than eat nothing. You can perfect your breakfast choice later down the road. Start off with just getting food down your throat. We can get picky later. This is a perfect example of 'baby steps.' You have to make your goals extremely reachable.

It's also important to try and eat breakfast within one hour or waking up. But if you aren't able to reach this goal at first, that's ok. It's just something to put in the back of your mind as a future goal, when you're ready.

What small goal can YOU implement with breakfast this week? Please share in the comments below. I'd love to hear your plan.


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 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

Younique - toxin free, chemical free and cruelty free make-up
www.YouniqueProducts.com/GemmaRayneFountain/business

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

6 Tips to Kick the Uglies to the Curb at Home

While creating life and birthing a child is the most beautiful thing that there is, it doesn't always feel this way.

After being pregnant during a Florida summer - the hottest summer of my life - I already was feeling rather rough. But add to that a major surgery (aka C-section), a few days stay in hospital, little sleep, sore boobies from breast feeding etc, etc. and I just haven't been feeling too attractive, to say the least.

I was still too tired to get out of the house and am not yet cleared for exercise but I had to do something to help myself feel human again.

It might take me a few days to accomplish all these things since I can't just hide in the bathroom for hours (anymore) but each and every one of them made me feel like a pretty lady again.

So, if you need a boost in the 'I feel pretty' department follow these 5 tips to beautify on a budget in your own home.

Take A Shower
And I mean a REAL shower - where you shampoo AND condition AND wash AND shave, all in the same shower. Those who don't have kids just don't realize how freakin difficult this is.
So you have to be selfish and leave the kid(s) with your significant other or a family member or friend then go into the bathroom and LOCK THE DOOR. I do suggest playing music to block out the screams of distress from the adults and kids in the other room. NOTE: you MUST shave (BOTH legs) or this step does not count.

Treat Your Trees
Pick up some Biore strips from the store. You can get the multi pack so you have strips for your nose, chin and forehead. Don't know what Biore strips are? They're these magical little white strips that go on your skin and then attach to all your black heads. Then when you peel off the strips the little black heads get pulled out. When you look at the strip they look like tons of little eensie weensie trees that came out of your skin. These are pretty dang cool and work wonders on your skin.

Homemade ExfoliantExfoliating the skin helps get rid of dead skin and leaves you feeling fresh and so clean. You can exfoliate any part of your body. There are tons of store bought exfoliants full of chemicals. But I try to use as few chemicals in my life as possible, and, to tell you the truth, my home made exfoliant is better than any store bought I've ever used.
Mix salt and coconut oil together and rub over your skin. Massage the skin gently with the scrubby salt crystals. Rinse with water and then wash in your normal routine to remove the oil.
You'll be left with fresh, soft and super clean skin. You will feel amazing.
Don't have time to make your own exfoliant? Buy USANA

Treat Your Pearly Whites
Any one who knows me knows I'm not a fan of chemicals. I use very few chemicals in my food, on my body and in my home. I save my limited chemical exposure to only a few select things. One of them is the store bought teeth whitening system.
First off I suggest using the super safe and fluoride free whitening toothpaste from USANA Health Sciences on a daily basis (Purchase HERE) to keep teeth healthy and white. But, every now and again I like to use the Sensitive Whitening System from Crest 3D. A few days of using these and your teeth will be much whiter, and that helps me to feel extra pretty.

Nailed ItI can finally reach my toes again!!! So giving myself a pedicure is back on my 'beautification' list. When it comes to doing your nails you don't have to be fancy or extravagant. I rarely paint my nails a color, for the simple reason that I tend to get more polish on my skin than I get on my nails. 1-2 coats of a clear polish is all you need (but feel free to paint with a color). Another reason I like to use clear coat is that you can't tell when the polish starts to peel off. And, there is nothing worse looking than chipped colored nail polish all over your fingers and toes. You also can't see the polish all over your skin easily :)
When I'm in the shower I use an orange wood stick to push down my cuticles (the warm water softens them up so they're easy to manipulate). Then I file my nails so they're all tidy and nicely shaped and slap a coat of clear polish on my finger and toe nails. Voila! Mani and pedi are DONE!

Hair & Make-UpThe final step in 'prettifying' at home is to do your hair and make-up. Plan accordingly so you have time to do these two things. A little bit goes a long way, so even if all you have time to do is apply mascara, DO IT! It makes a big difference. Sometimes all I do is blow dry my hair and throw it in a cute pony tail and put on mascara. I feel so much better when I make the slightest effort.
When it comes to make-up I like to use Younique brand because it's toxin free, chemical free, paraben free, cruelty free, filler free, etc. And, less chemicals is always best.

So, there you have it. 6 tips I use to feel pretty all done at home on a tight budget. Do you have other great DIY beauty tips you want to share? I'd love to learn more. Please post in the comments below and share your tips.



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 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

Younique - toxin free, chemical free and cruelty free make-up
www.YouniqueProducts.com/GemmaRayneFountain/business

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

What do I mean by 'Baby Steps'?

The name of this blog is PERFECT! (If I don't say so myself)

Not only is it a blog about getting in shape after having a baby, but it is also my philosophy when it comes to coaching clients on all goals related to health, fitness, weight loss, life and business (yes I'm a business coach too).

If you are setting a trillion huge goals now and expecting to make huge life changing shifts in your universe over night then I can tell you that I am psychic and I don't foresee great success in your future.

While there are probably a few SUPER, UBER Type-A people out there who can set multiple, huge goals and achieve them most of us are mere mortals. We have lives, we have loved ones, we have kids and husbands, jobs and errands. Making huge life changing shifts in our routine over night is extremely stressful.

I've had clients implement drastic diet changes over night and do you want to know what happens?

They do well for a day or two while there are blissful in their river of denial. And then the real world creeps in. Laundry needs to be done, the car needs gas, the kids keep you up all night so you're exhausted. And that super amazing diet of homemade quinoa, grilled tofu and fresh squeezed juices is replaced with Chic-fil-a and a bottle of wine. (Yes, I am exercising my psychic abilities once again).

Want to know how I know this so well? Because this has been ME time and time again.

I want to think that I am Wonder Woman and can handle it ALL - but, news flash people - I can NOT! Not in the least bit, no where near and not in this lifetime!

So I preach, I implore, I repeat ad nauseam to my clients that the only way to reach your goals and keep them is to take Baby Steps.

"The slower you go the faster you get there."

So, if you learn nothing more from my rantings and ravings in this blog, if you walk away with only one nugget of wisdom from my years of experience take THIS - pick one small, tiny little goal each week and KNOCK IT OUT OF THE PARK. Then celebrate your triumph, revel in glory and rejoice. Then, when you're ready, add another small little goal to your life.

The week you have 5 guests coming to stay is NOT the week to add any new challenge to your world. You have to be realistic and honor your world.

In this way you add manageable challenges to your world each week or each month that don't cause you stress.

So, instead of saying, "I will eat 6 small meals every day" in the first week of your journey, how about saying, "I will eat a healthy breakfast every day this week?" One meal is manageable. You can plan for that. You can make sure you have healthy food options for the week of breakfasts. You can wake up 5-10 minutes early so you have time to prepare and eat your healthy breakfast. This is something you can sink your teeth into (pun intended). It's realistic and it's totally doable.

Do you get what I'm saying?

Good - now let's take this one step further. In the comment box below, tell me, what ONE small healthy change can YOU manage to add into your world this week?


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 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

Younique - toxin free, chemical free and cruelty free make-up
www.YouniqueProducts.com/GemmaRayneFountain/business

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

I lost 10lbs in one day

Hello Mamas

Being pregnant ain't easy. I was wondering why I was so much more exhausted by simple tasks with this most recent pregnancy, well, we found out on Oct 7th at 5:56 in the morning. I was carrying close to a 10lb baby. That's a lot of weight for a little person to carry in their uterus! No wonder I was tired.

13 days ago I had a C-section and gave birth to my second child, a beautiful 9lb 10oz baby girl. Yep! 9lbs and 10oz.

I gained 43 lbs in both my pregnancies. The best thing about having a big ole' baby was losing 10 of those pounds in one day.

And now the challenge to get back in to 'pre-baby' shape (or better) is ON!

And it is on with a vengeance as my career depends on it. I am a Fitness Professional, Personal Trainer, Health Coach, Fitness Instructor and Fitness Model. I have been asked to do a big modeling and presenting job in 3 months. So my income depends on my losing 33 lbs in 16 weeks.

But, no pressure or anything.

Oh, and did I mention that this 16 week time span includes Thanksgiving, Christmas and New Years AND we just bought a home and I'm in the midst of remodeling it so we can move in? So we're currently living with my mother in her 2 bedroom condo (myself, my husband, our 2 year old and a new born) and cooking or doing anything here definitely has it's own challenges.

And let's not forget the whole 'C-section recovery' thing, the whole' brand new baby' thing and that whole 'I have a 2 year old as well' thing.

So I have some significant challenges to this goal. But my motivation is HUGE and it is REAL. My family's income depends on my discipline, dedication and commitment. If that isn't a stress, I don't know what is.

So when I say I'm on a mission, you best believe that I mean business.

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 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

Younique - toxin free, chemical free and cruelty free make-up
www.YouniqueProducts.com/GemmaRayneFountain/business

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

Now let's get to work...

Photography by Samantha Hayn of Samantha Hayn Photography