CAPE GIRARDEAU, MO (KFVS) - Are you trying to get fit in 2014? How do you stick to New Year's resolutions? It was the number one priority for viewers when asked about their goals for the year.
With that in mind, we asked for real life success stories from people who knew the feeling of being overwhelmed, and not knowing how to start.
One of those women was Kristi Burns of Poplar Bluff. In a year and a half, she lost about half her size: from 303 pounds to 160 pounds!
In her own words, here's how Kristi says she made it happen: "I have gone from 303 pounds to 160 pounds. I would have to say most of my success is due to determination and belief in myself. I had to believe this was possible."
"I didn't set mini goals like some suggested because I wanted this to be a lifetime change. The most important thing I did is count calories. I used an app called 'My Fitness Pal' to track calories in and out. The trick is to use an online calculator to find your BMR (basal metabolic rate) and never eat below that."
"Eating too little can be counterproductive. The point is to build muscle and burn fat. Eating too little will cause your body to use muscle for fuel. You need to eat enough to give you energy through the day and take in lean sources of protein to build muscle. Do not be afraid to lift weights! When you build muscle, your body burns more calories at rest. You will look leaner also. Another reason to eat plenty is so you aren't feeling so ravenous you end up eating way too much when you can't take it anymore. It's too hard to stick to a new lifestyle feeling hungry all the time. That is why I think so many people give up. "
"Learn the difference between real hunger and emotional hunger. And exercise is imperative! Start out small and work your way up. And always push yourself past what you think your limit is. I can guarantee you can always do more. Do one more minute, another half a lap, etc. In the beginning I had to force myself to exercise but now my body craves it. I won't lie, sometimes I still have to make myself work out even when I don't want to. Exercise buddies help but only if you are about the same fitness level. Otherwise it can turn too competitive or be discouraging for one partner. Hiring a trainer is also a good idea but isn't necessary."
Fitness experts like Jack Hambree of HealthPoint Fitness in Cape Girardeau says Burns is exactly right.
"You have to eat enough to fuel those muscles and develop your body," said Burns. "It's all balance. She made a commitment and that's great. That's what you have to do. Just take that first step. Also find a workout you enjoy."
For Burns, she says one of her favorite workout is Zumba, a dance inspired cardio routine.
Meanwhile in Sikeston, Nathan and Cody Pullen are brothers who collectively lost over 90 pounds.
"I was over 200 pounds a year ago, said Nathan Pullen. "I wanted to do more races with my brother. Now Cody is down 50 pounds and I'm down 40. We made friends at the gym and our buddy David Ruedrich lost 100 pounds. He has more time for his kids now, and we also started working out without friend Dwayne Davis. It's a new lifestyle and it's great to do it with friends."
How did they make it happen?
"We just stay consistent in the gym," said Nathan Pullen. "We workout everyday and eat a healthy diet. That's it. Everybody thinks they can't do it but you can!"
There's also busy mom, Brooke Uchtman of Jackson.
On maintaining a healthy lifestyle, Brooke Uchtman says it's all about sticking to it and working together as a family, no matter how busy you are.
"My husband, Matt Uchtman, is a chiropractor in Cape at Elevation Chiropractic, we have two children Madison, 4 1/2, and Avery, 2 1/2. Let me tell you we weren't always like this," Uchtman said of the family's lifestyle.
"During the time we attended SEMO I can remember eating a cookie for lunch and thinking that must be ok, because it was just one cookie. My husband was not any better and he has even lost 70 pounds from the time he was in high school. I'll skip the details about what he used to eat, some of his concoctions included mayo and cheesy crackers-YUCK."
Brooke Uchtman explained for their family it was a long process but they kept trying to find balance and now it's all worth it.
"Matt started learning more and more about negative effects of having poor health as he was attending Logan College of Chiropractic. As he began learning he began changing to reflect this new-found knowledge. As he changed I slowly got on board too. After his schooling he started practicing chiropractic in accordance to Maximized Living standards. They help people to be healthy in five areas of their life through mind set, adjustments, nutrition, exercise, and detoxing (diet and environmental stuff)," she said.
She explained by sticking to those principal priorities they began their journey and hope to help others with the same concepts.
"We became armed with the knowledge of how we should live we try to instill this knowledge into our children. We are not always perfect, but we understand why is it so important and we have a huge why. Our children need to see mom and dad eat healthy, exercise, juice, take supplements, etc. and more importantly understand why we do this. I want to be around and healthy for them throughout their childhood and when I am an old woman," she said.
- 1 Tablespoons Butter
- 12 Eggs
- 1 Onion
- 1 Pepper
- 3/4 Cup Almond Milk
- 1 Teaspoons Salt
- 1 Piece Ezekiel Bread
- 1 Package Turkey Sausage
- 1 Package Cheddar Cheese (small)
- Brown Turkey Sausage and Mix with Ezekiel Bread
- Saute' Onion and Pepper with Butter in a Skillet
- Mix Eggs, Almond Milk, and Salt together
- Layer ½ Turkey Sausage and Ezekial Bread, then ½ Pepper and Onions, and 1/3 Cheese, Repeat Again
- Pour Wet Ingredients on Top and final 1/3 Cheese and let Egg Casserole cook for 8-10 Hours in the Crock Pot
- 1/2 cup unsalted butter
- 2 teaspoons spoonable stevia
- 1/2 cup red wine (optional)
- 1/2 cup liquid aminos or organic tamari
- 1/4 cup fresh lemon juice
- 2 teaspoons Dijon mustard
- 1/8 – 1/4 cup hot sauce (adjust to your taste)
- 4-5 pounds organic chicken wings (tips cut then separated into "drumstick" and "wing")
- 2 teaspoons sea salt
- 1/4 teaspoon black pepper
- 2 teaspoons garlic powder
- 1 lb grass fed ground beef
- 2- 32 oz containers of organic vegetable broth
- 2 tbsp butter
- 5 stalks celery, chopped
- 1/2 large onion, chopped
- 1/2 – 1 tsp italian seasoning (to taste)
- 1/4 – 1/2 tsp black pepper (to taste)
- sea salt to taste (about 2 tsp)
- 2 tomatoes (preferably blanched and peeled – check notes below)
- 1 bunch spinach, coarsely chopped
- 1 Tablespoon Coconut Oil
- ½ Cup Onion, Chopped or Grated
- ½ Cup Celery, Chopped
- 2 Cloves Garlic, Minced
- 1 Cup Green Pepper, Chopped
- 1 Can Kidney Beans or Black Beans
- 2 Teaspoons Oregano
- 2 Teaspoons Chili Powder
- 2 Teaspoons Ground Cumin
- 1 Teaspoon Sea Salt
- 1 8 ounce Can Organic Crushed Tomatoes
- 1-1 ½ Pounds Ground Bison, Grass Fed Beef, or Ground Turkey
- Optional: 1 12 Ounce Jar Prepared Salsa or Pasta Sauce (check ingredients)
- 1 and 1/2 tablespoons of unsalted organic butter or non hydrogenated shortening
- 1 cup plus two tablespoons of finely ground almond flour
- 1/4 teaspoon sea salt
- 3/4 teaspoon aluminum-free baking powder
- 4 egg whites (see comments for results using 2 egg whites)
- 1 teaspoon vanilla extract
- 4 teaspoons sweetener (I used zylitol)
- 1/8-1/4 teaspoon stevia
For Cinnamon Swirl:
- 1 tablespoon organic unsalted butter
- 1/4 teaspoon blackstrap molasses or honey
- 1/2 teaspoon cinnamon
- 1/16 teaspoon pure stevia extract
- 1 teaspoon erythritol or xylitol (powdered in your coffee grinder)
- 2 teaspoons water
- pinch of xanthan gum (optional, for thickening)
- pinch of sea salt
- 1 (15.5 oz) can black beans
- rinsed and drained
- 3 eggs
- 3 tablespoons coconut oil
- ¼ cup cocoa powder
- 1 pinch salt
- 1 teaspoon vanilla extract
- ¾ cup xylitol
- ½ cup dark chocolate chips (optional)
- 1 cup blanched almond flour
- 2 tablespoons organic unsalted butter
- 2 tablespoons honey (raw, if you can get it)
- 4 packets or 1/4 teaspoon good-tasting pure stevia extract
- 1/2 teaspoon pure vanilla extract
- 1/4 teaspoon cinnamon
- 1/2 teaspoon aluminum-free baking powder
- 1/16 teaspoon sea salt
- 1/2 cup chopped, toasted pecans
- 1 Can Coconut Milk
- 2 Tablespoons Unsweetened Cocoa
- 2 Tablespoons Xylitol
- Mix ingredients together in a blender and enjoy!
- 7 ounces peeled bananas (about 2 medium bananas)
- 2 Tablespoons smooth peanut butter
- ¼ cup coconut milk (I recommend Chaokoh or Thai Kitchen brand, both available at Walmart)
- 15 drops liquid stevia OR 3-4 packets stevia
- 4 squares Lindt 85% chocolate bar (can use 70% for a sweeter coating)
- 1 teaspoon coconut oil
- 1-2 packets stevia, OR 1/32 teaspoon NuNaturals Pure Stevia Extract powder
- 1 teaspoon pure vanilla extract
- 1 vanilla bean, split (optional)
- 4 fresh, organic eggs (whites and yolks separated)
- 2 cups organic heavy cream
- 1/8 teaspoon sea salt
- 8 Ounces 70% Dark Chocolate or Baker's Chocolate
- 5-10 Drops Pure Liquid Stevia
- 2 Teaspoons Peppermint Extract
- Line a 10 by 10 inch Baking Sheet with all Natural Waxed Paper
- Melt Chocolate in a Double Boiler
- Add the Liquid Stevia and Peppermint Extract
- Pour onto Waxed Paper and Use a Spatula to spread about ¼ Inch Thick.
- Allow to Cool and Dry for 6 Hours or Overnight
Once dry, break chocolate apart into uneven chunks, store in an airtight container until ready to serve.
Do you have a great success story? I want to hear about it! Contact me at email@example.com