Tuesday, September 13, 2016
What a BEAUTIFUL transformation!!! Great Job, Amanda. I am super proud of you and happy to call you a friend. Read Amanda's great story below -- Nicole Schmuker at Wholesome and Fit
I started my journey
about 4 years ago. I weighed in at 300 lbs. The day of my wedding I was so
excited to see the pics. I went down the next day to develop the
film ... well after seeing the pics I realized that even though I knew I was beautiful that day, I was not at all happy ... I decided it was time to change that.
After a few years of yo-yo diets, gaining and losing weight, trying hard but not really making it, I decided weight loss surgery was the way for me. I didn't want gastric because I just needed a hand/helper, so I choose the lap band. On June 28, 2012 I went in for surgery. Since that day my life has been nothing but new beginnings and happiness. I lost about 50 lbs with the help of the band,.
After that I got stuck again, but instead of letting it get the best of me, I joined a gym. I started lifting weights and clean eating. I lost another 50 lbs on my own. I plateaued again in 2015. So, I hired a coach and I lost an additional 30 lbs. Weighing in at 169 lbs, I made the decision to compete in March of 2015, and I have been getting bigger and badder ever since.
On June 25, 2016, weighing in at 150 lbs, I competed in my first body building competition in the figure division. I WON 3RD PLACE. OMG … what a dream, what a day. My head still spins when I think of what I have done with my body.
Now, as of August, I have gained back 20 lbs because "stage lean" is not a healthy weight that I can maintain. My current weight is 170 lbs and I feel amazing. I’m currently in a lean bulk to add some muscle size to hopefully get 1st place in the next competition. BIG GOALS! BIG DREAMS! I hope to one day earn my pro card in figure.
I’m waiting at the moment for my health insurance to approve skin removal surgery for an abdominoplasty and breast lift due to my huge weight loss. I will also have my lap band removed not due to failure of the device but because (as my weight surgeon says) "I’m a Rock Star" LOL. The band just no longer works with my lifestyle and is really slowing me down from my goals. I’m confident that I will succeed in all my goals because that is what I do ... LOL.
My biggest goal in life is to help. I just want every woman, man, and child to know that the work isn’t easy but it's all WORTH IT. Change is possible with dedication and motivation to reach your goals. Anything is possible if you WANT it bad enough.
After a few years of yo-yo diets, gaining and losing weight, trying hard but not really making it, I decided weight loss surgery was the way for me. I didn't want gastric because I just needed a hand/helper, so I choose the lap band. On June 28, 2012 I went in for surgery. Since that day my life has been nothing but new beginnings and happiness. I lost about 50 lbs with the help of the band,.
After that I got stuck again, but instead of letting it get the best of me, I joined a gym. I started lifting weights and clean eating. I lost another 50 lbs on my own. I plateaued again in 2015. So, I hired a coach and I lost an additional 30 lbs. Weighing in at 169 lbs, I made the decision to compete in March of 2015, and I have been getting bigger and badder ever since.
On June 25, 2016, weighing in at 150 lbs, I competed in my first body building competition in the figure division. I WON 3RD PLACE. OMG … what a dream, what a day. My head still spins when I think of what I have done with my body.
Now, as of August, I have gained back 20 lbs because "stage lean" is not a healthy weight that I can maintain. My current weight is 170 lbs and I feel amazing. I’m currently in a lean bulk to add some muscle size to hopefully get 1st place in the next competition. BIG GOALS! BIG DREAMS! I hope to one day earn my pro card in figure.
I’m waiting at the moment for my health insurance to approve skin removal surgery for an abdominoplasty and breast lift due to my huge weight loss. I will also have my lap band removed not due to failure of the device but because (as my weight surgeon says) "I’m a Rock Star" LOL. The band just no longer works with my lifestyle and is really slowing me down from my goals. I’m confident that I will succeed in all my goals because that is what I do ... LOL.
My biggest goal in life is to help. I just want every woman, man, and child to know that the work isn’t easy but it's all WORTH IT. Change is possible with dedication and motivation to reach your goals. Anything is possible if you WANT it bad enough.
Thanks,
Amanda Ponusky ❣
https://www.facebook.com/amandasnewfitlife/?fref=ts
Amanda Ponusky ❣
https://www.facebook.com/amandasnewfitlife/?fref=ts
How do you get your exercise in when you are traveling? It's challenging sometimes. When I am at home, I get into an exercise routine -- I either force myself to get up early or I decide to quit working mid-afternoon in order to workout to that PiYo DVD or go to a Zumba class. But when I am traveling, it all seems different.
Running is a good exercise for travelers. All you need is a pair of running shoes and a sturdy bra (plus shirt and shorts of course). But, alas, I have never been a great runner. I am too slow, it seems like I only have one lung (my husband says that is called being out of shape LOL), it is too hot outside, or it is too cold. If I am traveling to a big city, I can sometimes find an exercise class at the right time and place, but not always. Or, I can compete with the other travelers for a place on one of the treadmills or weight machines in the hotel exercise room. Sometimes I take all the gear I need to do an in-house workout (yoga mat, strap, block, DVD, player, etc.), but sometimes that is too cumbersome and bulky to pack.
However, I can ALWAYS look for the exercise opportunities present in the world surrounding me. For example, climbing the stairs in my hotel instead of taking the elevator or walking to dinner instead of taking a cab. When I am traveling to see family and friends I can ask someone to walk around the block with me -- and make sure it is a really big block (or two or three). I can hike down and up the "Big Sand Hill" with my grandkids. I can walk in the ocean. The important piece of gear for me when I am traveling is my pedometer. If I focus on getting those 10,000 steps in, I get it done! If I don't focus, I don't get it done. Simple as that.
My health is important to me, especially as I want to keep on traveling! So, let's hike the Big Sand Hill.
-- Lynn Thompson Baca, guest blogger
Running is a good exercise for travelers. All you need is a pair of running shoes and a sturdy bra (plus shirt and shorts of course). But, alas, I have never been a great runner. I am too slow, it seems like I only have one lung (my husband says that is called being out of shape LOL), it is too hot outside, or it is too cold. If I am traveling to a big city, I can sometimes find an exercise class at the right time and place, but not always. Or, I can compete with the other travelers for a place on one of the treadmills or weight machines in the hotel exercise room. Sometimes I take all the gear I need to do an in-house workout (yoga mat, strap, block, DVD, player, etc.), but sometimes that is too cumbersome and bulky to pack.
However, I can ALWAYS look for the exercise opportunities present in the world surrounding me. For example, climbing the stairs in my hotel instead of taking the elevator or walking to dinner instead of taking a cab. When I am traveling to see family and friends I can ask someone to walk around the block with me -- and make sure it is a really big block (or two or three). I can hike down and up the "Big Sand Hill" with my grandkids. I can walk in the ocean. The important piece of gear for me when I am traveling is my pedometer. If I focus on getting those 10,000 steps in, I get it done! If I don't focus, I don't get it done. Simple as that.
My health is important to me, especially as I want to keep on traveling! So, let's hike the Big Sand Hill.
-- Lynn Thompson Baca, guest blogger
Tuesday, August 16, 2016
To Wog, or not to Wog, that is the question: A Newb’s
Journey
into the World of Running
I have been running for a few months now, and I
use the term “running” lightly. I always
heard the word “running” and pictured a sleek, fit, well-trained and toned
person swiftly moving around a track or a jogging path in some park somewhere. That. Is. Not. Me. Every time I tried to replicate that image in
my head, as I headed out for a “run,” I always burnt out, returning home much
sooner than planned, which left me feeling defeated. Instead, I began walking with intermittent
light jogs of a few seconds, then walking again. Back and forth I would go between the two,
and soon the term “Wog,” was being used instead of “running,” as in “Mommy’s
going wogging for a bit…I’ll be right back!”
Fast forward a few months, and I am now able to
continue my jogging for longer periods of time with shorter walks in-between
AND a few sprints here and there. And
with the combination of those three things happening together, I finally feel
comfortable calling it “running.” WINNING!
Each day I run I am building more strength and endurance, which only
helps my exercise goals of becoming a healthier version of me.
Here are a few things I learned and recommend
if you want to start running, or are running but feeling defeated. Keep in mind, I still consider myself a
novice and a beginner, and I still have a lot to learn myself.
·
Get. Good. Running. Shoes.
This will really help with the eventual aches
and pains that are associated with the impact of any type of walking, jogging,
sprinting or running.
·
Find an accountability buddy.
I found success with posting updates on FB or
in FB groups. I also enjoy running with
a partner – it helps to have somebody there to push your limits a little bit.
·
Set out your clothes the night
before.
I tend to NOT want to get up in the morning,
due to lack of sleep. But if my clothes
are ready for me, it is easier for me to force myself out of bed, get dressed and
walk out the door.
·
Don’t be hard on yourself.
Notice I didn’t say “too” hard on
yourself. There is way too much going on
in our individual lives to add anything more to our list of failures or expectations
that we are not quite matching up to.
Life is hard, running should not be.
Enjoy it.
·
Don’t you DARE listen to that scale.
In fact, put it in your closet and forget about
it. Your body is going to change at its
own pace. I am a sugar addict. I have not lost any weight since I started
running. But I feel GREAT! So save those weigh-ins for your dieting
progress. I am not discussing diet
here…just running lol.
·
Find some good music.
Music has a way of moving our body whether we
want to or not. Every little bit helps,
especially on the home stretch.
Personally, I like a nice 80’s pop selection or 90’s R&B. Justin Timberlake is a pretty good go-to jam
any time as well.
·
Don’t drink too much water before or
during.
Now, I don’t know what others say about this,
but for me it hurts my belly. I chew gum
on my run instead so my mouth doesn’t dry out, and I guzzle water when I get
home.
·
Stretch.
I stretch after I run, not because I like doing
it but because I have to do it. I tend
to get something called “runners knee” as well as joint pain in my hips if I do
not stretch afterwards. It is painful,
and it hurts the rest of my running plans for the week. Running on dirt also helps reduce the joint
pain I get from running, just a suggestion.
·
Change up your routes occasionally.
I do have a few routes that I will stick to
throughout the week. I like those for
the days I do not have as much time or the days I want to work on my pace. But they can get boring. I like days when I change up the scenery and
have new things to look at or explore. I’ve
found I stay out longer and go further on those days.
These are just a few of the things I thought
important to share, that help me in my journey into running. So, to answer that question of: to Wog, or
not to Wog…YES I highly recommend wogging. You have to start somewhere, just be patient
with yourself and embrace the journey.
Guest Blogger: Ranee Schmuker
Tuesday, August 9, 2016
Fit Looks Different
A few weeks ago, the last week of July, I was fortunate
enough to travel to Nashville, Tennessee to attend the wonderful Beachbody
Summit. What a fantastic event, surrounded by magnificent people and great all
around motivation!!
I am not going to lie, I almost backed out of going to
Summit because of my own insecurities. I was nervous that I would be judged
because I am not in “my prime physical condition” and because “I felt like a
fat kid going to camp.” I am SO glad I overcame my personal doubts and
attended! This event was eye opening for me.
I was able to see something that I often say to my challengers, but this
time it was staring me right in the face … Fit Looks Different on Different
Individuals.
We are not all created equal, we are not all the same, and
we all have traveled different paths to get to where we are. At this health and fitness convention I saw
every age range, size, gender, ethnicity, and fitness ability. All of these individuals were in Nashville
because of one common thread, we all are trying to better ourselves, to be the
best version of us possible, and we want to help others do the same for
themselves. My biggest take-away from
this event, love yourself in your current state! Your Wholesome & Fit is strictly yours, don't compare it to others!
Thursday, August 4, 2016
I spent last week eating out of a small garden. A small
garden is a special place. There’s something so very calming about carefully moving
aside the large, deep green stalks with over-sized leaves to seek the ready
vegetables. Then as I reached inside to pluck the ripe and beautiful yellow
crookneck squash, the deep purple eggplants, and the vibrant red tomatoes, I
reveled in knowing these would make a delicious and healthy dinner when sautéed
in a little coconut oil. As I removed some of the dead leaves around the base
of the squash plants and moved to add that vegetation to the mulch pile, I
thought about the circle of life. Finally, my pickings waiting in a basket, I
watered the soil and watched the spray sparking in the sunshine. Life is good.
Eat out of a small garden when you can.
-- Lynn Thompson Baca, guest blogger
-- Lynn Thompson Baca, guest blogger
Thursday, July 14, 2016
Stretching is so important! Here are a few of my favorite stretches that I do after a good run / workout. What are you favorite stretches? Please share with us. :) don't mind the corny music :)
wholesomeandfit.com
Wednesday, May 11, 2016
Almond Crust Gluten Free Pizza
This crust is AMAZING!!! Ever since I discovered this recipe my family requests it at least once a week, sshh ... sometimes we have it twice. It is so simple and quick to make, plus there is no need to feel guilty about eating this pizza, talk about healthy fats.
Top your pizza how ever you want, we top ours four different ways, My daughter likes hers with pepperoni and cheese, my son likes his with pepperoni, some veggies and cheese, I like mine with veggies and less cheese, and my hubby likes his with everything and jalapenos.
You’ll Need:
2 cups Almond Meal/Flour
2 eggs, beaten
2 teaspoons Olive Oil
1 teaspoon salt
1/2 teaspoon dried basil
1/2 teaspoon garlic powder
1/2 teaspoon ground oregano
1/4 cup grated Parmesan cheese
Mix all the ingredients together, spread out on a pan, Bake at 400 degrees for 15 minutes (you will start to smell the crust). Top with your favorite toppings and broil till desired cheese melture (making up words :))
Make sure you bake this on tin foil, it gets stuck to the bottom.
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