Archive for the ‘Food Log’ Category

Go Back To Your Old Habits…Go Back To Your Old Body!

Sunday, December 1st, 2013


I am a weight loss and fitness coach. My passion for fitness and my clients’ success have kept me doing what I love for over 20 years. I want to see every one of my clients succeed. Most do succeed, but I see this happen way too often.

A person TOTALLY changes their life around by adopting a healthier lifestyle; eating cleaner every day and exercising throughout the week. They’re feeling great! Energized with that new found hope of finally doing something good for their body that will make them look better, feel better, and ultimately prolong their life. They prepare and plan meals religiously. Logging their daily food intake and blogging their fitness experience routinely helps them stay focused. And within a few short months…they’ve totally transformed their bodies, which has totally transformed their life!

Friends and family members they haven’t seen in a while are shocked with their weight loss. They commend them on their hard work and dedication which has led them to their new body. They’re on “Cloud 9″! Shopping for new stylish clothes because their unfashionable old body ones no longer fit. They don’t fit them physically, nor do they fit how their new body makes them feel; healthy, energized and alive again.

Then for some reason, many put the weight back on again. They go back to their old habits. The same habits that got them to the weight they thought they would never let themselves get to in the first place. A weight they vowed not to ever see on the scale again.

Why does this happen? Why do so many that have worked so hard to get the weight off, put it right back on again? I believe it’s because of focus. Everyday life occurrences and busy schedules get in the way and focus is lost. Soon they stop logging which helped them stay honest, aware, and on track. Then they start eating out again and picking up whatever is convenient; not knowing what is in the meal or how it was prepared. Exercise becomes less and less and then not at all. The next thing you know…the weight is back on again. Sometimes put back on so fast, making their entire weight loss experience feel as if it were only a dream.

But guess what? Everyday life occurrences happen to everyone. They’ve always been there and they always will. It’s called LIFE! And you deal with life one day at a time. You are going to have good days and you are going to have some bad days. Try to keep your slips from turning into falls…and if you do fall, get right back up!

Remember this! Your old habits got you your old body, and your new habits have rewarded you with your new body. Go back to your old habits…go back to your old body!

Our 30-Day Kick Start Transformation Starts September 3, 2013

Sunday, September 1st, 2013

Jason Smith Fitness has chosen four weight loss subjects that will have 30 days to lose as much weight as possible via exercise and following a strict diet plan. The four individuals will be training with Jason Smith three days per week using the HIIT (High Intensity Interval Training) training protocol to maximize weight loss. They will be handing in weekly food journals every Friday for Jason’s review. At that time, each lady will get on the scale to see how their hard work is paying off.

The girls received their weight loss goals for the 30-Day program. They are as follows:

Zamantha Tavazon – 25 lbs
Kasey English – 22 lbs
Mari Ramos – 18 lbs
Patty LePore – 15 lbs

You can follow their success at

Good luck ladies!!

If You Want To Lose Weight…make these three weight-loss tips habit!

Friday, July 27th, 2012

I’ve been a weight loss coach for over 10 years and have seen many succeed and many fail only because they weren’t yet mentally ready to change. Of those who succeeded, every single one logged their daily meals. It kept them on track. I cannot stress enough how important food journaling is. I cannot stress enough how important it is to get in all your meals and I cannot stress enough how important it is to know how your food is prepared. It’s that simple. Now there is a study that confirms this. These three simple, yet effective habits make all the difference!

Want to lose weight? Adopt these 3 habits

Is Your Body Weatherized For Summer?

Wednesday, February 23rd, 2011

Summer is right around the corner, why not make this one your best! No more wearing the long baggy shorts and big t-shirts at the pool…BREAK OUT THE BIKINI! With three months left until summer, you still have plenty of time to get in shape.

Here’s what you’ll need for your three-month weatherization kit:

– Resistance training – Exercise with weights at least 3x/week to build muscle and burn fat.
- Cardiovascular exercise – Get that heart rate up for at least 30 minutes a day to help create a calorie deficit and burn stored fat.

**Consider enrolling in one of our FIIT Team Training classes, where both resistance training and cardiovascular training are combined per the HIIT protocal**

- Healthy eating – Eat approx. 5x/day (small meals); a lean protein source with a low-glycemic carb.
- Calendar – Write down every week what you plan to do for activity; then cross it out once you’ve completed it.
– Food log – Enter into your journal every time you eat and drink; what, when, and how much.

What good is that goal if it’s never reached!

Tuesday, October 26th, 2010

People set goals to keep their minds focused and to have something to work towards…Achievement! Nothing feels greater than to accomplish what you set out to do, so why do so many people fail at completing their goals? …Interference! Those little life interferences can throw you right off track, making that destination (goal) more difficult or even impossible to reach. So, what can you do to help stay on your track? Prepare!

Here are some tips to help keep that goal in sight:

Put your goal to paper – Write your goal down and keep it where you will see it every day. If it’s out of sight, it’s out of mind.
Have a plan of attack – what needs to happen in order for you to reach your goal. Write it down in a daily planner or calendar. Plan!
Set an “Accomplish By” date – What’s the deadline for completing your goal? Seeing the finish line is exciting and will help to motivate you.
Keep it real – Set an attainable goal. Make sure your goal is realistic.
Visualize your success – Meditate achieving your goal every single day, and hold on to that awesome feeling of success!

Keep in mind that most goals you set in life won’t come easy. Expect some interference along the way; never lose sight of your goal and you won’t be stopped! Much like that wide receiver running the ball for the game-winning touchdown. He knows he will encounter some resistance, but he has “TOUCHDOWN” embedded in his sights! With that determination, he will not be stopped!


Like NIKE Said…”Just Do It”!

Wednesday, November 18th, 2009

You’ve been overweight for so long now…you can’t even remember what it’s like not to be. You say that you’ve tried “EVERY” diet and exercise plan and nothing works, but can you really, honestly say that you’ve tried??? Can you honestly say that you gave it your all? How long did you stick with your exercise plan? Were you consistent with it? Did you make weekly calendars with planned exercise activities? How long did you follow that “DIET”? Did you keep a food journal logging your daily nutritional intake, e.g., calories, protein grams, carbohydrate grams, fat grams, etc.? Did you eat small, sensible, frequent meals throughout the day (approx. 5-6/day)? Did you set goals…realistic ones? These are all habits you should be consistent with if you want to lose weight and change the way your body looks once and for all. So, if you’ve given up on the weight loss project…give it another shot, but this time I want you to give it your all. Just Do It!!!!

Calories In, Calories Out? Not If You Take In Too Many!

Sunday, November 8th, 2009

Calories are a measure of energy. Our bodies need energy to survive; to sustain life, to work, to exercise, etc. The energy our bodies require comes from the food (calories) we eat…food is our fuel. Just like automobiles need gasoline in the tank to drive, we need food in our tank to move. The problem is…most of us today overfill our tanks. We eat too many calories, more than our bodies require on a daily basis. We overeat! And when we overeat…those extra calories are stored as fat.

A good rule of thumb to follow when planning your meals is to eat according to your activity level. Ask yourself what you will be doing over the next three hours. If you’re going to be less active, eat less calories; more active, more calories. Here’s a link that will help you figure out how many daily calories you need to lose weight; How To Calculate How Many Calories You Need To Lose Weight

The Celebrity Diet Secret

Monday, May 25th, 2009

Imagine not having to shop, prepare, or even cook your food. Well…most celebrities don’t. They hire someone to do all of this for them. This makes it easier to follow a healthy eating plan.

The hardest part about eating healthy is the preparation. How easy it would be to stay on an eating plan if all of your meals were prepped, cooked, and handed to you every time? Mr. Smith, it’s time to eat again…grilled chicken, brown rice and asparagus. Just like you ordered. Man, that would be great!

Since most of us don’t have the luxury of having a chef, we have to do it the old fashion way…ourselves. It’s really not that hard and doesn’t take much time. Pick a couple days out of the week and make those your prep/cook days. Cook all of your meals in advance on these days and pack them in Tupperware or those disposable containers, then put them in your refrigerator. Now, when you’re hungry and it’s time to eat…you don’t have to go for the fast, fattening, and convenient food because you’ve already done the work.

So what is the “Celebrity Diet Secret”? It’s having healthy food available every meal and snack time.

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Weight Loss Tips – small changes that make a BIG difference

Saturday, July 28th, 2007

Here are some simple changes that will make a BIG difference in your fat loss success.

Tips 1-5:

1. Keep a journal – keeping a log of your nutritional intake is a proven method for weight loss. Most individuals have no idea of their daily caloric intake.
2. Drink plenty of water – Keeping your body hydrated is often overlooked when trying to lose weight. As you burn fat your body releases toxins; water helps to flush these toxins out of the body.
3. Eat breakfast – After a 6-8 hour sleep session, your body is ready for nutrition; lean proteins, complex carbs, and water. Starting your day off with a healthy breakfast will give you energy and provide your muscles with the nutrition they missed out on while you were resting.
4. Don’t skip meals - Skipping meals will slow your metabolism down. Keep a steady metabolic rate by eating often; every 3-4 hours.
5. Resistance train – Exercising with weights will increase muscle mass. The more muscle….the faster your metabolism.

Tips 6-10:

6. Avoid high fructose corn syrup – Look at the ingredient listing under the nutritional facts label. If it contains high fructose corn syrup…avoid it.
7. Don’t wait until you’re hungry – If you wait until you are hungry to eat, you’re more likely to OVEREAT. Eat small frequent meals throughout the day; this will help keep your metabolism on a fast burn throughout the day.
8. Visualize – Keep a constant visualization of how you want to look. Cut out pictures for inspiration and post them as reminders to keep you on track.
9. Prepare your food in advance – Cook 2-3 days worth of meals in advanve; have them readily available. This is one of the biggest reasons people fail on diets. Lack of preparation.
10. Make a calendar – Plan your weekly exercise activities on a calendar. At the end of the week you will feel a sense of accomplishment…or not (if you didn’t hit your planned weekly goals).

Want to lose weight? Keep a food journal!

Friday, July 20th, 2007

Being aware of your nutritional intake can mean the difference between failure and success. It’s easy to get off course if you’re not tracking exactly WHAT, and WHEN you are eating. Most individuals that go on a “diet”, don’t log there dietary intake; and consume far less calories than they think…causing their metabolism to work at a much slower pace. If you want to succeed at weight loss, keep a food journal.