When one door closes

....another door opens.

Or I hope it does.

My family has decided to move back to Florida.  So, I left my "best job ever" as a personal fitness trainer.  HOWEVER, I've decided to go off on my own as a private personal fitness trainer.  Wish me luck. I'm gonna need it.

The move was for family, mostly.  But I feel there are opportunities here for growth within my passion.  I love what I do and I want to take it to the next level.  Life is all about stepping out of your comfort zone and trying new things.

I also plan on getting this blog up and running again.  So, what I want are suggestions!  What would YOU like to read about?   Please, keep it health and fitness related.  :P

Plyometrics!

What is Plyometrics?

Plyometrics is the use of burst movement to improve speed and power. It is especially useful in athletic training but can be incorporated into any training regimen. The muscle is contracted (lengthened) eccentrically and then immediately contracted (shortended) concentrically.

Why Should I do Plyo?

Plyo is an excellent way to improve power. Power is combined strength and speed. Plyo is practicing actions that require strength and speed, resulting in more power. As with anything, practice makes perfect. Nearly any exercise can be made into a plyometric exercise which makes it an excellent progression. These exercises are a shock to the system so people will often see results faster, making it a good tool to get over a plateau.

Examples

Squat Jump

Plyometric Push

Box Jumps

Sprints

Tuck Jumps

How Do I Do Plyo?

A warmup is prior to plyometric exercises is essential. A suitable warmup could be jogging or dynamic stretching.

Split up the exercises going for a certain number of sets and reps or have a timed circuit. Using either method, make sure there is ample recover time in between. A cool down is necessary, as well.

Avoid cement floors and wear well-cushioned shoes.

Caution

Most of the exercises require jumping so it may not be suitable for someone who is not conditioned. A complete beginner probably shouldn't do plyometrics.

Don't to overdo this kind of exercise. If overdone, our body gets used to it, making it less effective. Also, excessive training of this type causes a lot of stress to joints, particularly the knees. Plyo is best done 1-2 days a week

Form is essential in plyometics. Maintaining proper alignment and a soft landing will help avoid injuries.

Workout With a Friend

No seriously, do it!

Some people prefer to workout alone. They get "in the zone" so to speak. I am guilty of that from time to time. I blast the music and do my thing. However, research has shown, time and time again, that getting a workout partner is generally more beneficial. If you have someone to workout with you're less likely to skip a day, cheat on reps, skip a warm up, slack off, etc. Having someone there with you, to push you, and vice-verse make you more likely to reach your goals. This works at the gym or remotely.

Meet your buddy at the gym, or their house, or a park...and workout. Also, getting a personal trainer is invaluable. This is a person who (1) knows their stuff and (2) WILL NOT let you slack off.

There are also weight loss and coaching programs at a lot of gyms where you meet once a week to weigh and talk about diet and exercise. These programs focus on accountability and motivation that is nearly impossible for someone to manage on their own.

The remote buddy relationships are a little more tricky. But, being that we live in such a media-centered, technical world, there are options. There are a myriad of online site made for this very purpose. You can also send emails/text/phone calls to friends, family etc.

The main idea is STICK TO IT! Whatever you decide to do, you have to keep doing it! You have to stick to it. Sometimes that's easier with a friend.

Shakeology Review

I've been drinking Shakeology for a few months and I really, honestly, love it. I've never given it a review though. So, I thought now would be a good time.

First things first, options!

You can order Shakeology from Beachbody or a Beachbody representative (Coach). OR you can save 25 percent by becoming a coach yourself. If you want to know more about that, feel free to message me or leave a comment.

There are two flavors of Shakeology - Chocolate and Greenberry. You can get it in bags, or individual packets and you have have it automatically shipped to your house every month. Shakeology has more than 70 healthy ingredients that make it an ideal meal replacement. Visit the website for more about that. http://myshakeology.com/esuite/home/ginn81

So, the Chocolate, I have to say, is AWESOME. It's really good all by itself. I LOVE it with peanut butter and bananas. SOOO GOOD!

The Greenberry.. well. You have to try to make it taste good. At least I do. It has a very typical grassy aftertaste that you find in a lot of green health drinks. Go for the chocolate. The website has a ton of really awesome recipes to make it even more interesting.

I've been drinking it for months and I notice that I have more energy; it's actually pretty filling; I don't have cravings for sweets as much anymore and my hair, nails, and skin looks better. I do tons of stuff with it, too. I make pancakes, fudgecicles, brownies, protein balls, and ice cream just to name a few things. It's such a versatile and healthy product, I really can't think of a better supplement.

Have fun.... responsibly!

I tell people all the time to do what is fun for them when it comes to exercise. I realized that advice is fundamentally flawed. It makes it easy to ignore exercise or make excuses. It makes it easy to say, "I don't have time." "I'm tired." "I can't afford it." Having fun isn't a major responsibility. Caring for one's body IS a responsibility. It is not something you can overlook. You only get one body and it's your job to take care of it. So exercise ... and WHEN you exercise, do something you enjoy.

It holds true that most people will not continue exercise when it isn't fun. SOME people will because they realize that it's important. But most people, especially those just starting out, will not. For a lot of people, exercise, in general, isn't fun. So for those people it's particularly important that they realize how much they need it and how much their body enjoys it.

Like Nike says...

JUST DO IT!

When opportunity knocks...

answer the freaking door!

So, I mentioned that I interviewed for a personal trainer position at a local gym. As it turns out, I had the right stuff. I was selected to fill the position and am fast approaching my 90 day probational period.

To recap...

IT'S FREAKING AWESOME! Omigawd, best job ever!

Honestly, I love it there. I get to preach what I believe to people. I get to help them reach their goals. I get to be witness to the triumph over struggles related to weight loss and fitness. I get to motivate people to push harder and get stronger than they believed they could. Not to mention I get to wear yoga pants to work every day. :)

Now, no job is perfect. Every place has it's shortcomings. There are just so few there, and I'm so happy there, that it doesn't really matter to me. The people are all pretty great. I love the atmosphere. I like getting to meet new people. I've met some of the most awesome, driven people I've ever hoped to know. If I could make this a forever career, I'd be stoked.

Personally, there's never an excuse for me to miss a workout. I'm in a gym, every day, with a free membership. Pshaw! My kids are excited to even BE there in the play room. That really fills my heart. Part of the reason I ventured into fitness to begin with was to change this unhealthy cycle my family has fallen into. I didn't want my kids to have the same struggles I did and my parents do. I wanted them to love being healthy. They do.

My husband got a gym membership. That is really exciting to me. He's been resisting this whole fitness thing. Not because he doesn't want to get fit or because he doesn't feel it's important. I think it's just always that first step that is the hardest to make. I'm truly glad he made it. I want him with me for a long, long time.

I'll be starting a boot camp soon. I'm super excited about that. And, admittedly, a little nervous. I've never done anything like that. It's fun to create the workouts, though. I have a lot of ideas!

Days 5 through 10

A little late here, but I wanted to finish up the stats for the 10 Day Challenge.

I'm not going to go into all my meals for 5 days suffice it to say I did *very* well, no cheating, kept under my calorie goal, etc. No fast food, no alcohol, no sweets.

My exercises were as follows

Day 5:

Burpee Fuhsion

A interval ladder. 10 weight squats, 10 burpees, 10 squats, 11 burpees, and so on, each time adding a burpee until you reach 20. I also did a 45 minute cardio routine

Day 6:

Ran for 60 minutes, 200 knee tucks, 200 back lunge kick ups

Day 7:

Quantum of Sweat

4 round - 2 intevals

50 seconds active/10 seconds rest

Skipping Rope L Leg

Commando Push Up

Skipping Rope R Leg

Commando Push Up

Go through twice

Low Jump Rope Jacks

Push Up, Knee Tuck

Low Jump Rope Jacks

Push Up , Knee Tuck

45 Minute Cardio Routine

Day 8:

Running for 60 minutes

200 crunches

100 squats

Day 9:

MMA Workout (20 minutes)

40 rounds 2 intervals

20/10

Sandbag Side Lunge Knee Up (Left Leg)

Sandbag Side Lunge Knee Up (Right Leg)

Push Ups

45 minute cardio routine

Day 10:

Ran for 60 minutes

60 squats

Skipping Rope Intervals

48 rounds

15/10

Fast as Possible!

My measurements on Day 11 were as follows

Chest - 37

Arms - 11

Thighs - 22

Hips - 38

Waist - 31

Weight - 143

My OVERALL TOTAL LOSS was 2 pounds and 3.25 inches!

Even with such good results, I was not the winner of the challenge. I actually had two winners. One person had more inches than anyone and the other more pounds than anyone! I'm really pleased with how it worked out. I call it a success and I think I'll be doing more of these in the future.

Personally, this WAS a challenge. There were days I wanted to do nothing, days I wanted to eat greasy cheeseburgers but the whole point is to resist and push through. It really showed me, and I think it showed the other participants, that if we can commit to a healthy lifestyle we can see amazing results. We FEEL better, not only physically, but mentally. We prove to ourselves that we are capable. It seems a small thing but how you feel affects so many areas of your life. Exercise really is a cure all.

Days 4 and 5

So we're halfway done with the 10 day challenge and I want to KICK ASS! I want to make the last 5 days the BEST.

Day 4

Food was decent. I was under my calorie mark and ate really low fat most of the day, even though my friend invited me over for coffee and had a plate full of cookies in front of me. I didn't have one. I'm so happy! I DID have one of my own Oatmeal Chocolate Chip cookies, but I made them lower in fat.

Breakfast

Egg whites with tomatoes and coffee

Snack

Shakeology with PB

Lunch

Tuna salad

Carrots

Celery

Tomato

Hard boiled egg

Green Tea

Snack

Oatmeal Chocolate Chip Cookie and green tea

Dinner

Shrimp Stir Fry

Coffee

My Workout

Intervals of 20 Push Up and 20 Crunches 5 times

60 minutes of various cardio workouts (treadmil and elliptical)

Day 5! (the HALFWAY MARK)

Food was excellent day! I think having an interview for a position as a personal trainer gave me the will to say no to bad choices. I wanna LIVE THE LIFE!

Breakfast

Oatmeal with PB

Coffee

Snack

Another cookie

Lunch

Turkey sandwich

veggies no cheese

Snack

Shakeology

Dinner

Baked chicken wrap

Lettuce

Tomato

Light cheese and sour cream

My Workout

45 minute cardio routine and the Burpee Fusion workout from Bodyrock.tv

Day 3

Day 3 has been pretty tough. I was busy with house stuff all day that when it came time to do a workout I just wasn't into it. But I did it anyway. My first workout was Turbo Jam's Cardio Party 2 and the "WOW Booty" workout from Bodyrock.tv. I'm telling you, I am SORE. Even if my attempt at Turbo Jam was less than my best, I still worked hard. That's what you have to do sometimes. Even people who are passionate about fitness have those day when they JUST DON'T FEEL LIKE IT. Just push through and you'll feel better for it.

My diet was good today.

Breakfast - Egg white omelet with a handful of shredded chedder, Coffee

Snack - Yogurt with 1/2 scoop of Shakeology

Lunch - A grilled ham and cheese with tomatoes on tomato basil bread (Okay, NOT super healthy, but pretty decent)

Snack - Shakeology

Dinner - Sauteed Shrimp and Stir Fry Vegetables, Coffee

My arms feel SUPER tight. I like that feeling. ;)

Day 1 and 2

I meant to post this earlier. I've had such busy days the last two days that I didn't get a chance to post my Day 1 and Day 2 experiences for my 10 Day Challenge.

DAY 1:

Food -

NO CHEATING! I ate clean for all meals!

Breakfast - Oatmeal with honey, coffee
Snack - Yogurt with this puffed rice whey stuff
Lunch - Shakeology with PB and milk
Snack - Apple, cheese stick
Dinner - Egg whites and toast, coffee

My workout was Punch Kick and Jam with hand weights and an interval challenge that lasted 12 excruciating minutes.

DAY 2:

Food - Little cheaty. I was out and about all day so it was slightly more difficult to eat right.

Breakfast - Whey and Puffed Rice Cereal with 1% milk, coffee

Snack - Bagel with LF cream cheese

Lunch - Chicken Sandwich, lettuce, tomato, coffee

Snack - Celery with PB

Dinner - 1 slice of pizza, coffee

My workout was a 4 mile run and 1000 freestyle reps with the Jump Rope

How do I feel?

SORE! I feel extremely sore. But I also feel SO good. I feel energetic, sexy, and strong. Isn't that what we're going for, really, in a hard workout program or challenge? My goal was to feel challenged and make progress. I feel that happening.

In related news - I got an email about the possibility of being a personal trainer at a local gym. It's funny, I never wanted to be a personal trainer. It's weird the places life takes you. I got into fitness to help myself. But, I see how what I do and say affects and motivates those around me and, I have to say, that's the best feeling in the world. I love that just TALKING about my workouts or my progress helps others who've been struggling get up and do the same thing. I know how much fitness has helped me and improved my life. The fact that I can help someone else achieve that same joy warms my heart and puts a smile on my face. :)

Centennial!

I just wanted to share that I weighed myself this morning and I'm officially down 100 pounds!

100 POUNDS!

I lost a whole person!

I'm so excited about this! I'm even more excited and motivated to start my 10 Day Challenge tomorrow. Maybe I'll drop the final 10 pounds.

To anyone who might read this and think, "I can't do this!" Yes! Yes, you can! I've lost 100 pounds with no gimmicks, no pills (aside from a daily vitamin), no surgery, no fad diets. Just clean eating and regular exercise. It can be done. It takes a while, it takes work, but it's worth it. Start now, today, this moment. I got my life back and you can, too.

10 Day Challenge

Hello again!

I'm putting together this 10 day challenge.

The run down is that the participants exercise everyday for 10 days straight. They also commit to not cheating at all in their diets. Measurements are submitted in the beginning and at the end, on day 11. The "Biggest Loser" gets a shiny prize.

More details about it can be viewed here.

I encourage you to join! It'll be a blast and it's a friendly competition.

But I'm not posting to promote my event.

No really.

I want to keep a journal of my experiences, exercises, diet and results each day. I wanted to keep my rabid reader updated!

Why to Choose a Home Based Workout Program

Traditionally, getting fit meant getting a gym membership and hitting the machine or treadmill or class every day. Now, I won't say that it's bad to do that. However, I know when I started in my own fitness endeavors I did NOT want to go to a gym. I had my various reasons and I'll talk about some of those, as well as some reasons OTHER people might not want to visit the gym. Really, the goal is to discuss why a home based fitness program might be the one for you.

First, embarrassment. It's okay to admit it. I didn't want to go to a gym in the beginning because I had this image of a room full of hard bodies and then me waddling in. The idea was terrifying so I didn't want to go.

Another reason to choose a home-based workout program is lack of knowledge. Many gyms offer a temporary trainer to help you get started. Many people go and just venture into fitness on their own. The problem with that is we aren't all fitness experts. So a person without knowledge about fitness and nutrition might not see results, might use improper form, might injure themselves or any number of things. Following a home program prevents these things because the instructor WILL know what they're talking about and offer tips for form. Many programs come with additional information to help you with nutrition. Also, calenders tell you what to do and when.

FLEXIBILITY is a BIG reason for me now. I, like most people, lead a busy life. Being able to do workouts on MY schedule is invaluable. At a gym, you have to workout based on their schedule. Not only that, but there is often a time limit for machines, a time limit for daycare, and a time limit for gym hours (with the exception of a few 24 hour gyms). With home-based programs you can workout when it's best for you. This is especially awesome for people with odd work schedules or busy lifestyles.

That's the long and short of what I feel are the major reasons for choosing a home-based workout program. If a gym is just your thing, go for it. But if you're wondering about why one might wish to choose to workout at home or if it's right for you, I hope this article helps!

Good luck!

The Inevitable Resolution

DUN DUN DUUUUUNNNN...

It's the time of year for resolutions. Before we get into what yours or mine are....

First, let's take a look at the word "resolution." Resolution means a resolve or determination. It's deciding something needs to be done and then creating a course of action to achieve that goal. Think about that before you start naming your resolutions for 2011.

It seems it has been a tradition, if you will, for as long as I can remember, that we make resolutions at the turn of each year. These resolutions are made in the spirit of a new beginning but, unfortunately, are forgotten by the time Valentine's Day rolls around. So rather than JUST tell you what I hope to achieve this year, I want to tell you how to succeed with your own resolutions.

First, make a list. No, really, sit down and physically compile a list of the things you want to do this year. After that, go through the list and decide what what to achieve first and start there. What's most important? The big three are usually financial (make more money, save more money), life milestones (get married, have baby) or fitness related (lose weight). We are going to focus on that last one. 

After you have everything important to you listed, look at each task separately. Make a plan of action. That basically means start listing/brainstorming things you can do to get you closer to your goal. For example, if your goal is to lose weight start thinking of ways to accomplish that task. You might consider getting a gym membership or a workout program and a diet regimen. If it's a big goal, break it up into smaller goals. If you have to lose 50, 60, or 100 pounds, break it up into 10 pounds increments. If you want to run a marathon, start a marathon training guide!  Start with 1 mile, then 3, then 5, and so... until you're where you want to be. 

Once you've decided what your goals are, tell someone. Get a buddy, tell a friend or family member, join a group, etc. Accountability is probably THE BEST way to succeed. Not just in weight loss but in anything. Telling and including others helps hold you accountable.  Maybe that person has similar goals and so you can keep each other honest!  

That's it! Really! Make a list, check it twice, find a helper! You'll do fine.

Good luck!

Have a happy, healthy New Year! 

Merry Christmas

So what's on your list this year? Me? I'd like a lot of things but what I really want is to pass on fitness. No really. I want it to catch on and the one's around me begin to see it's really best for them. I wanted to inspire and motivate those around me and help them get healthier.

I'm sure I've been he butt of more than a few jokes. That's fine. This fitness thing makes people uncomfortable. It makes me happy so laugh all you like, I'm gonna keep doing it.

I do have a couple of things to add that make it to the wishlist. :)

For starters, anytime someone buys something from me I'm donating 50 percent of my profits to Toys for Tots. Christmas IS about giving, after all.

Also, all new coaches sign up for free until December 31. Do it now!

I MIGHT want a new pair of Nike's, too. :P

Merry Christmas. Next time we'll talk about Resolutions!

Portion Control Tips!

So, with the holidays fast approaching I've decided to whip up a little advice for portion control. This is probably the time of year when portion control matters most, what with buckets full of mashed potatoes at every table.

1. Kid Plates - Don't look at me like that. I'm serious! I eat off of little kid plates, sectional plates, bread and butter plates all the time. You're basically playing an optical illusion on yourself. When we eat off of large dinner plates, we WANT to fill them. But doing that means over eating. By using a small plate, we fill it and it's still an appropriate amount of food.

2. Measuring Cups and Spoons - But you're not baking! I know. I used them to serve my food rather than using serving spoons. That way I'm not eye balling the portion and possibly over estimating the amount. I KNOW I'm eating what I SHOULD be eating.

3. Drink Water - Water is good for hydration, yes. But if you drink a glass before each meal, you'll feel fuller faster. You are far less likely to over eat!

4. Eat More Often - By eating every 3 - 4 hours hours you don't get hungry, your body is always in burn mode, you have more energy and you don't go a-hogging every morsel in sight.

5. DO NOT Skip Meals - Ever. EVER! If you skip meals to conserve calories you're actually having the opposite effect. After about 4 hours your body goes into starvation mode and starts to store all the fat. That's counterproductive. Plus, when you skip a meal, you're starving by your next one and are more likely to over eat and make bad food choices because you're so hungry.

6. Split Meals - This is for when you're dining out. Restaurants always serve huge portions so if you eat out, split a meal with your dining partner, eat half and take half home, or eat off the kids menu if you can.

7. DO NOT Eat Out Of The Container - Don't eat food directly out of it's container (cereal, popcorn, pretzels, etc.). Get the portion size out and put the rest away. OR when you bring it home from the grocery store, pre-portion your snacks into little snack bags and THEN store them. Either way, don't eat from the box, bag, carton, etc. If you do you're probably going to eat more than you should.

8. Eat SLO-O-OWLY - I know this sounds ridiculous but it seriously helps. Eat food more slowly and your body has time to realize it's full.

Best advice is to combine and use these tips each and every time you eat. Portion control is a HUGE factor in successful weight loss. If you have other suggestions, feel free to post them! Good luck!

Hi! This is a video I recently completed showing my before and after progress. It's my first time using fancy shmancy movie making software. I used Windows Live Movie Maker. It's super simple, forgive me!

Protein Pancakes!

Protein Pancakes

My friend, Stephanie, gave me this recipe a couple of years ago. I made them this morning and it occurred to me that I hadn't posted them here. Silly me! These Protein Pancakes are ridiculously easy and fast as well. It's all lean protein and complex carbs. It's a great way to start your morning or an easy snack. I'm going to give you the basic recipe but note that the amounts can be increased to make a huge batch and stuff can be added to the mixture to add variety.

Ingredients

1/2 cup oatmeal

1/2 cup egg whites (I use All Whites, doesn't really matter. It's just easier when it's in a carton)

1/2 cup low fat cottage cheese

Directions

Put all ingredients in a blender and blend until smooth.

Spray skillet with Pam (I use Olive Oil Pam).

Pour small, equal portions of the batter onto the heated pan. Cook until brown (about 30 -60 seconds) then flip and repeat!

See, it's very easy. You could also add frozen fruit or applesauce to the batter in the blender. You can top them with sugar free fruit spread, peanut butter, honey, whatever your pleasure.

If you decide to make a big batch you might want to make it in the amounts listed above, and just do it more than once.

Note: They're not as poofy as regular pancakes. Also, they don't seem to bubble when they're ready to flip so you'll have to keep watch.

Enjoy!

NO EXCUSES!

I come from the no excuses school of fitness. I know that sounds harsh. But that's what works for me. If I constantly gave myself excuses I wouldn't make any progress. I can think of 10 million reasons why I shouldn't work out tomorrow. If I constantly succumbed to that ideal I'd still be 240 pounds. That's why I say "no excuses."

To be more accurate, because I'm sure you're saying to yourself there has to be SOME acceptable reason, there are a reasons not to exercise.

Yes...you're on your death bed and/or bleeding profusely....

I kid.

Kinda.

Not really.

I'm not saying that if I have 104 temperature I shuffle along in my robe and slippers. If I'm injured I don't hobble along through my routine. I take time to care for myself. Everyone should. What I'm talking about are those days that I set aside for myself to exercise, and then getting there and giving myself reason I don't have to.

It's kind of a pet peeve when someone says, "I just don't have time." Bullshit. You can get in a pretty intense workout in 30 minutes or less. There are probably a million ways to maneuvers\ one's schedule to fit in a 30 minute slot for your health. I am a mother of three and a full time student. There are errands, school events, chores, homework assignments, etc. to be done every single day. My family also requires my time and those relationships are important. If I can make time, I know every one else can. Even when I did everything I do now AND worked two jobs I STILL fit it in. Granted, not as often as I do now, but at least 3 or 4 days a week.

Another common excuse "is this condition or that condition prevents me from working out." No, sorry, no dice. There are very few physical ailments that won't allow physical activity. If you're a paraplegic, sure, you can't move. I won't scold you. If you have one arm.... do one-armed push ups. Bottom line, if you have working body parts then move them. Do whatever you can to make yourself healthy. You only get one life. You only get one body. Take care of it.

A Day in My Diet

Hello!

I wanted to post up a quick example of how I eat in a typical day. Keep in mind I'm pretty active. On less active days I eat fewer calories (around 1300-1400). On more active days I eat more. Makes sense, right? ;)

Here's today's menu:

7:30 - 1 cup shredded wheat bran with 1/2 cup 1% milk, 2 cups coffee

10:30 - 1/2 cup oatmeal with a handful of almonds (roughly 8 - 10) and a few dried cherries

1:30 - A mixed greens salad with 1/2 a tomato diced, 1 carrot, 2 slices of turkey with lemon juice and pepper.

4:00 - 1/2 c yogurt with a handful of walnuts (about 8)

7:00 - Turkey burgers on whole wheat buns, 1 leaf lettuce, 1 slice of tomato, dill pickle, mayo (made with olive oil) and yellow mustard

I'll have a bunch of water in there and possibly some tea.

This whole day is just under 1600 calories. I have weight lifting and some intense cardio scheduled for today's workouts in addition to my regular daily activity (cleaning house, errands, playing with kids, etc). I'll burn 2500 - 2600 calories. My calorie deficit will be some where around 1000 calories for the day. That's a pretty good deficit if you're looking to lose 1-2 pounds per week. I have a few pounds left so that's good for me. I try to keep my deficit in the 500 - 1000 calories range. When I'm maintaining I won't have that deficit.

If you notice, I'm eating every 2 - 3 hours. My meals aren't very big but they come often. I'm never hungry. I never feel too full, either. This is the best way to maintain energy throughout the day as well as keeping your body in a "fuel burning"mode. Your body is less likely to store fat if it's getting just as much food as it needs often.

I also eat a variety of foods including fruits, vegetables, lean meats, healthy fats, and whole grains. This way I'm getting everything my body needs and I'm not bored with my meals. I believe in "food as fuel" but I also like to enjoy what I'm eating.

I use caloriecount.about.com to track my meals and activities. Keep in mind it's an estimate but it's a good idea to keep track anyway. Most people underestimate their calorie intake and over estimate their calorie burn. So, keeping track helps eliminate that. In addition, keeping track of your food means you're less likely to "cheat" and eats foods you probably shouldn't, or you're more mindful and can augment your entire daily diet to make up for it, or you can work out a little more.

Remember, healthy living is part exercise, but mostly diet. You need both to see results.

Good luck! :)