The SUPER Food

It remarkable how much one food can boost and change your whole body. With loosing weight I have started introducing more vegetables and fruits into my diet. I became interested why some foods are so good for you and how exactly they help people loses weight.
I started with the SUPER FOOD...known as KALE!

1 Cup of Kale Provides you with

• 3-5g Protein
• 14% of your daily calcium 
• Vitamins 
• K
• D @ 900% 
• A @ 659%
• 2-5g Fiber 
• Protects against various cancers, heart disease and stroke
• Omega Fatty Acids 3 and 6 
• helps with healthy skin and hair
• Regulates blood clotting 
• builds cell remembrance 
• More Iron than in on ounce of beef. ( I am low in Iron because I don't eat a lot of  red meats...Now I have a great replacement) 
• Lowers cholesterol 

Kale is a wonderful food that helps with Weight loss because....

• Low Calories but has a sufficiant bulk to fill you up faster.
• Low calorie -High water content which makes it low energy dense. 
• Contains fiver and protein which is the most important ingredients to weight loss. 

Kale can be cooked in so many different ways, Some of the ways I have cooked it have been.  

• Sauteed with some onions or garlic
• Put it in smoothies- one of my favorite way to eat it!
• Bake it with a little salt and olive oil
• salads 

Kale is a super food. Researching kale helped me see the importance in eating it and I hope it has helped you find a reason to include it into your diet. 

Losing weight me giving up some of your favorite food and replacing it with something better. 

Kale is a great option and it really doesn't taste as bad as people might think. 

Give it a try who knows you might actually really like it...I know your body will appreciate it. 

Until next time,

SPAZout, 

Happiness Is Worth All The Hard Stuff

Achieving my goals one day at a time.

I planed to wake up at 6 a.m. and go running. I kind of slept in tell about 7 but hey I still got up and had a fantastic work out. I am going to critic myself and say that I need to push my self more but that is a good thing. I at least now where I need to improve.

After my workout I went shopping for tons of veggies and fruits! I got home and detoxed my whole apartment got rid of anything that would set me up to fail. After words I planned out my lunch and planned what to have for dinner.
I felt really accomplished that my day has been go so well.
Then I got to work and when I went on lunch I smelled McDonald and it made me crave it so bad. I became jealous and kind of sad. But I didn't let it weigh me down. I ate much lunch and rather enjoyed it. After words I felt so much better. I was so proud that I resisted my temptations and made a small step to a better me! :)
I just had an instant result and so glad that I am making life style changes.

Until next time

SPAZout,
              Shay

What Makes You Lose Weight

Losing Weight has been one of the hardest things I have attempted to do over and over and over....and over again. 

As February approached this year I thought back to when I first started losing weight and how its already been a year. I thought that if I would have stuck to it I could be at my DREAM weight... (if we even have one of those...we all know once we get there we will want to lose more)
I got discouraged and thought why would this time be any different....I obviously don't ever reach my goals. A few day later I thought how wrong I was. I've reached goals, lost pant sizes, created better eating habits....Ya I may not have reached my goal of weighing 150 lb But I've reached goals. I'v accomplished a lot.

Weight loss isn't about reaching your goal and then quieting. You don't just automatically stop once you get to where you want to be. It about the habit's you make and the changes you keep. I'm never going to be perfect. I'll have cheat days to cheat months. But I don't actually quite until I completely stop trying....and I sure as heck haven't stopped trying.
I want to loses weight. I want to lose weight so I can run and play with my kids in the yard (when that day comes) and not be out of breath. I want to lose weight so after going up a flight of stair I don't feel like i'm going to die. I want to lose weight for my family, my fiance and my friends. I want to lose weight for you and for me. I want to lose weight so that I know I can do HARD THINGS!!! and help other people achieve their hard things.
Ya I want it but not just for me. I know that this is going to affect the people around be in more ways than I know or even realize so I feel it would be selfish to say that I am the only reason I am losing weight and that i'm the only one that can make myself lose the weight. THIS IS A LIE!!!! When I don't want to go running because I think its to hard... my fiance shows up at my door dragging me out side and pushes me to run. That make me lose weight. When I really crave that cheese burger and my friend says "No you don't" That makes me lose weight. 
Its hard and sometimes I have to be the one pushing myself in the morning but by having the support of my family, friends and complete strangers that helps me lose weight. Because i'm not alone fighting the hardest battle of my life. I have so many people fighting along my side and when that day come where i'm to weak, I want to cave in and give up...they will be there pulling me along and fighting with me.

"Forget all the reasons why

 it won't work and believe the 

ONE reason why it will."

Weight loss isn't just my own battle to fight and it wont ever be. So i'm not going to give up, I am going to get back on out there and push myself and work hard because this year is going to go by fast and I don't want to look back and wish I would have done something different. Life to short to live that way.

Until next time,

SPAZout,
             Shay

What Does Success Mean To You?

Yesterday I really really really wanted chocolate brownies and ice cream! As the day kept going my craving for french fries and cheeseburger increased. I was constantly talking my self out of getting fast food and washing away my frustrations with chocolate.

At finally deiced that I deserved a serving of brownies and some ice cream. After all I have been working hard, and reaching my goals I deserved a small reward.

 When I got home from work I deiced I would do my workout before indulging in a bowl of ice cream and brownies. At first I kept thinking oh I can't wait to be done, and quickly I forgot about my bowl of ice cream and I didn't crave brownies anymore.

I resisted french fries, cheeseburgers, brownies and ice cream! I DID IT! My desire for losing weight and getting fit became much larger than my desire for chocolate and french fries. (even though I almost gave in)

I know that at the beginning its hard to resist some of our favorite food. You think about it all the time and you crave it like nothing you've ever craved before. But each day those craving are getting weaker and weaker. You can do this!

Don't give up and don't give in to those selfish, self defeating thoughts.


Spazout,
Shay

Instant Results Really Do Exist

We all look back on our lives and wish we would have started what ever it is we wish we had right now! I don't know about you but I like to have instant satisfaction!!! Especially when it comes to weight loss. Everyone tells me weight loss is a process, take baby steps to get to where you want to be and soon you will see results....well I would like to see results now! 

As I thought more about this I began to see results... I am not seeing my weight goal pop up on the scale (that part will come with time and hard work) but I have seen and felt instant results! 

As soon as I decided to lose weight I felt excited... Instant results

I had more energy as I limited my junk intake.... Instant results

I had better self esteem....Instant results 

I see the scale drop day by day....INSTANT RESULTS!!! 

I may not be 100lbs lighter... (not yet) but each day I experience Instant Results as I achieve my daily goals and as I work towards my over all weight goal and over time I will see even bigger results to where I wont look back on my life and wish I had started a year from now...because I started today... and I'll start again tomorrow and the next day and so on. 

Weight loss is hard....but it is totally worth every second of the pain, sweat and tears that go into it. DON'T GIVE UP! Take the time to change now so that in a year you will be where you want to be and not looking back on your life wishing you would have changed then.  

Until next time,

SpazOut, 

Shay 

Follow my weight loss journey day by day on Instagram User Name: ispazout2 

100 lbs.Lighter, 10,000 Time Healthier and 100,000 Happier

Hey There,

Well you all know its been a while scene I've been on...or even been working toward my weight goals for that matter.
I've noticed that with how crazy life has been not focusing on on getting healthy has been deeply regretted. I know that it was hard especially at the beginning and life will always be in the way.

I think that feeling self conscious all the time, angry at yourself  and the world for things only I can control and being out of breath by the time I get up the stairs is not how I want to spend the rest of my life..

I miss the energy, the positive out look I had on life and the smile I had on my face everyday... and i'm sure those around me have missed it as well!

So here I am, Putting everything back out on the front lines ready to fight for what I want and that would be to be 100 lb lighter, 10,000 times healthier and 100,000 time happier! 

From here on out I am going to do a monthly weight in (first Friday of every month) There I will post all my results just like before. Through out the month I will post workouts, challenges, recipes and my overall experience.

Hopefully by doing this it will encourage you to do the same, get up and get moving! Try new things and just SpazOut as I like to say! :)

Don't be scared to start! At least your working toward your goals! As I am working towards mine. Let do this together and remember that SPAZingOUT is supposed to be FUN!

Until next time,

SpazOut,
Shay

Its Been To Long

Hey There, 

It seems like its been such a long time sense I've posted. Let be honest its been a long time sense I've really 100% worked on my weight loss. I need to get back into it. I even woke up this morning at 6 to work out...but never really motivated myself to get out of bed. haha 

Here we go...for all of those who have pulled a me...and have not been dedicated to hitting your weight goals WE are starting now. 

Don't beat yourself up for the months you've lost....focus on today and what you can do to be a little bit better than yesterday. Each day is going to be a new step to you and me getting closer to our weight goal. 

 If you haven't already worked out this morning lets plan to set aside 30 min of our day and do so. Its going to be hard, your not going to want to do and i'm sure you could be finding something better to do with your time..but ultimately by starting today your changing your future so there is nothing else you could be doing better for that 30 min. 

Here goes nothing! 

Spazout, 

Shay