My newsletter


Last Friday (April 15) I posted my first newsletter.

I am reposting it for my GFG! readers right here.

If you would like to sign up to receive future newsletters in your inbox, you can go right here to enter your e-mail address.


Hey friends! Welcome to my first newsletter.

I’m so excited to start a newsletter. I’m not sure yet how often a newsletter will come out. But I won’t go overboard. I know we all get lots of junk and can miss the important e-mails.

My newsletter will update you on things going on for me and you. Whether it’s about yoga, indoor cycling, a blog post, eating/cooking, a workshop or something cool coming up. You will be updated here and you can always go to my blog for information as well: Go Fit Girl!

Last week’s yoga sequence theme was about us going bone deep. Weight-bearing yoga poses can reverse the negative effects of osteopenia (loss … Continue reading

I <3 veggies!

Monday I talked about my munchie-infused snacky day. I mentioned my high-veggie dinner and neighbor/friend/GFG! reader Jessie wanted to know more about my dinner.

So let’s talk veggies (and, of course, I will have to get a shout out to protein … Why? Because I am on a protein kick and protein is good for you and keeps you full.)

My Monday night dinner consisted of steamed spinach, boiled carrots and shrimp and zucchini sautéed in garlic and other seasonings

According to Livestrong, a 3-ounce serving of shrimp has 11.6 grams of protein.

There are very few veggies I won’t eat or at least try.

I used to not be a fan of zucchini and now I love it.

On Monday I cut it up into little pieces sautéed in Pam and garlic with New Orleans Cajun seasoning. Spicy and delicious and most important, filing.

Note: My usual serving of brown rice with a meal is one cup. According to the website, How Much Protein, a half a cup (100 grams) of brown rice has almost 7 grams of protein.

Here are some of my regular veggie-infused meals and/or sides:

Are you being good?

Are you eating healthy? Are you on Plan (aka Weight Watchers Plan)?

For anyone who has tried to lose weight or tried to maintain a healthy lifestyle that can be a question you hear from your friends especially as you are trying to decide where to eat lunch.

I had a lunch date today. I have one on Thursday. And Curt and I are planning on having dinner on Thursday night.

So today when Melissa and I were trying to decide where to have lunch my only request was no Mexican and something with a healthy option. (I love Mexican food, but there are really no healthy options.)

Before we went to Vegas a couple of weeks ago my goal was to get back to my goal weight before hitting The Strip and that pool. I didn’t quite make it. And I ate and drank whatever I wanted while in Las Vegas. There was a birthday dinner last week and then guests in town.

So yesterday I decided it was time to get back to the healthy eating again. And I can’t use eating out as a reason or excuse to not make healthy choices.

I am all for splurging … Continue reading

Planning keeps me on track

This week has been a successful week for me in terms of exercise and healthy eating. And a lot of it has to do with planning.

Since I just came off a two-week cold I have been doing less intense yoga this week and no spin until the weekend. I checked out the yoga studio schedule and planned the classes I would take Monday through Wednesday.

(Normally I have a pretty regular exercise schedule during the week: between yoga at the studio; working out with friends one night a week; spin at the gym; abs and weight classes at the gym; spin and abs and weights at the work gym on my own.)

Because I cooked a few things over the weekend I have had many planned healthy dinners and lunches. They are filling, delicious and good for me. Even my snacks are planned.

I find that planning helps me from straying. I haven’t been tempted by any treats or candy at work this week.

I also haven’t been tempted by the numerous food trucks that come to work. Yesterday the e-mail about the food truck mentioned that there would be extra food (since they ran out last week) and cupcakes … Continue reading

Eating with a little walking sprinkled in


Curt are in Albany, MO this weekend. We are here visiting his parents and also for deer season.
Curt’s brother and our nephews were also here–they left today.
My mother-in-law, Marilyn, is an amazing cook. We have had butterscotch rolls, pumpkin pie, tenderloin sandwiches, pot roast, ham, apple salad and so much more.
Of course, the exercise has been minimal. But I have taken Katie for a walk a couple of times. So that’s better than nothing, right.
Photo above is my nephew Jackson walking Katie.

Continue reading

You get biscuits instead of Bikram

I was planning on doing a post on Bikram Yoga. But I have been busy tonight and it is almost 9:30, which is sadly about my bedtime. I get up at 5 during the week so I like to try to be in bed by 9:30 and be asleep by 10. But just for you, dear readers, I am sacrificing a little bit of sleep. (And enough sleep is so important to me. I am kinda crabby if I don’t get enough.)

In my brief research on Bikram, I found an interesting article titled, Can Hot Yoga Help to Lose Weight Faster? I was pretty sure the answer was no. I do plan to do more extensive research for a future post. So stay tuned.

My mom and stepdad are coming in to town tomorrow. They are going to cat/housesit while Curt and I are on vacation. Fred wanted to have a ham delivered to us for us all to enjoy from Burgers’ Smokehouse. Curt stuck it in the oven for us tonight to start munching. We had ham, biscuits and corn for dinner.

When I was buying the yummy delicious Pillsbury biscuits at the grocery I noticed … Continue reading

Food deceivers

On the Yahoo! homepage there was a link to an article called Surprise Nutritionist No-Nos.

Here is my take on the Top 5 Deceivers:

2% Milk: I am personally not a big milk fan. I really never crave a nice cold class of milk, unless I am having a PB&J or maybe cookies. I do like to eat cereal. So I try to go with 1% or skim. And you don’t really need as much milk as you think. For a cup of cereal I can have 1/2 cup of milk or less.

Whole Wheat Bagels: Apparently you might as well just have a doughnut! A lot of times there are bagels at the office from a breakfast meeting. I either run away from the leftovers or just take half. You think bagels would be healthy. But they are so not!

Chicken Caesar Salad: I do like a Chicken Caesar Salad. But I always ask for dressing on the side. And depending on where I am I may even have my Salad Spritzer Caesar dressing with me. Sometimes I don’t even use dressing. The stuff in the salad is really enough. Or you can also carry in … Continue reading

Not back on track

So my goal was to get back on track with eating more healthy and getting back on my workout schedule.

Last Monday (Jan. 26) I didn’t have a chance to hit the gym. But I worked out on my mini stair stepper once I got home from work. Did that for a half an hour. Then did crunches, leg lifts, etc. I felt really good afterward.

Then about 9:30 one side of my throat was sore. I went to bed soon after and when I woke up in the middle of the night my whole throat was sore.

Tuesday went into work but felt awful: chills, achy, congested, sore throat, exhausted. So went home early. Wednesday I would have called in. But there was a meeting I didn’t want to miss. So went in for that and then left early again.

My cold is much better. I am still congested and the cold has now moved to my chest. I was hoping to go back to yoga today. But I still felt too crappy for that.

Since I have been sick I have really toned down my dairy intake. And I have to say I feel … Continue reading