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Hey Everybody!

Sorry it has been so long since my last newsletter. I thought when school started that things would slow down, but I have come to the conclusion that just isn't going to happen.

Over the past month I have attended two SCW Mania conventions, one in Atlanta and the other in Dallas. Both of them were so much fun! I never get over how warm, friendly and energetic everyone is.

Even though these Mania weekends are exhausting, having the opportunity to meet so many wonderful people and share my passion with them is a dream come true.

I have decided to dedicate today’s newsletter to Girls 30+ out there who are hitting those metabolic speed bumps (you know...where your metabolism tries to disappear) and are thinking, "What’s going on???" This age group is very special to me because I understand. I know how you feel. I will be 47 soon and I have had to make lots of adjustments to my diet and exercise routine through the years. The good news is that there is so much you CAN do to stay lean and healthy as you get older. Yes, it is challenging, but if you REALLY want it, you can do it!

There are lot’s of things to think about, and lots of areas where you could be going wrong. Here are some tips to keep your body in shape as you start hitting those metabolic speed bumps:

  1. Watch your carb intake. Carbs are the fuel for your body. As you get older, you just don’t need THAT much fuel. Even the healthy carbs (whole grains, quinoa, fruit, etc.) need to be monitored. Carbs require insulin for absorption. Insulin is a fat storing hormone. More insulin means more fat storage. Definitely get rid of the simple carbs (cakes, cookies, brownies, candy, etc.), but watch all carbs. Make sure you have enough carbs during the active part of your day (breakfast and lunch) and less at night, which is usually the inactive part of your day. You don’t need a bunch of fuel in the evening.

  2. Watch your portions at night. Again, you do not need a lot of calories at this time of the day. Dinner should not be the biggest meal of the day.

  3. Make sure you are getting enough protein. Proteins are the building blocks of your body. You must have enough protein to build lean tissue and to repair and maintain your body. Most women need at least 20 grams of protein per meal (3 oz of meat). Many people get enough protein at dinner, but fall short at breakfast and lunch. Protein increases your metabolism and make you feel more satisfied. Every meal should contain a good protein source.

  4. Eat fat (healthy fat, that is). Fat keeps you full. When you eat fat at meals - at least 10 grams - you will not be hungry all the time. When you are hungry, you will eat extra calories, most likely from carbs (carbs...insulin...fat storage). Fat is the glue that makes calories last. Add healthy fats to all meals. Nuts or peanut butter at breakfast, nuts instead of chips for lunch, or avocado on a salad or sandwich. Use olive oil, or add seeds, olives, nuts to your salads at dinner. Do not be scared to eat fat. The healthy fats will help you lose weight and stay lean.

  5. Make sure you always have an afternoon snack. Evening is the most dangerous time for snacking and overeating, which is why an afternoon snack is critical. Pick a carb and pair it with protein and/or good fat and you have the perfect snack. Snacks should be about 200 calories.

  6. Watch your alcohol intake. It adds “fluff” to your body. I know this is not what you want to hear, but it is true. It is very hard to lose weight and stay lean if you drink on a daily basis. As we get older, there is just no room for these extra calorie. If you do drink, minimize the amount you drink and the frequency, and always stick with the lowest calorie drinks (wine, light beer, hard liquor mixed with something non-caloric).

  7. If you are REALLY serious about wanting to see where your problems are, begin to journal. Journaling is the number one weight loss tool. It keeps you accountable. Many times if you know you have to write it down, you just won’t eat it. I actually kept a journal for a few days recently, and it was amazing how it stopped me from picking on things between meals.

  8. Quality over quantity for your cardio. If you are a cardio junkie, cut back. Cardio does not do that much for your body (learn more). Cardio gives people a false sense of security. You feel like you can eat more just because you worked out, when in reality people usually eat a lot more calories than they expend. It doesn't balance out. You don’t need more than 5 cardio sessions per week. Make sure you have some interval workouts (intensity) built into your schedule.

  9. Horizontal Conditioning. It is so much more than any core workout you are doing. There is nothing like Horizontal for changing your body, especially your mid-section. I know it is hard, but that is why it works. Muscle work should be hard. It should be outside of your comfort zone. If it’s not, you are not building muscle. Horizontal constricts you. It tightens that corset around your middle and what could feel better than that. To get results from Horizontal or any muscle workout, you need to do it every other day or 3 times per week. Remember, muscle is the key to getting your metabolic rate up.

  10. Drink LOTS of water. It fuels your metabolism and helps with digestion. Every metabolic process needs water. It can be a huge key in losing weight and helping you keep it off.

  11. Get your thyroid level checked. Make sure it is not at the low end of normal. Low thyroid levels seem to be an epidemic these days. It makes weight loss very slow to impossible.

  12. Treat yourself to my Fuel + Fitness - The Total Package book. It has all of this information and so much more. It is easy to read and straight to the point. It is for you and your whole family. It will give you knowledge, tools and tips to have a lean, healthy, and strong body at any age. It’s about balance and choices, not extremes and restrictions.

I hope these tips give you some guidance and direction. I know it is a lot to think about, but once you start making changes, it will become a part of your life. Some people choose to complain about their situation, but do very little to change anything. This of course gets you nowhere. Remember...if nothing changes...nothing changes. Little adjustments in diet and exercise make a big difference for weight loss or weight gain. You have the knowledge. Knowledge is power. Just put it to work in your life and watch your body and your life transform!

Until next time, keep eating clean, get Horizontal and stay positive!


•  February 25, 2012 - Mark your calendar. Fuel + Fitness/Horizontal Conditioning CEU workshop in Birmingham, AL. More information will be sent your way.

•  Schedule a Fuel + Fitness seminar and/or Horizontal class for your members or employees. I would love to come to your business or gym and teach people how to have a healthy, lean and more energetic body through nutrition and fitness. Nutrition has gotten so complicated that people have forgotten the basics of balance and choices. Everyone stands to benefit from a Fuel + Fitness seminar! See website for business/group testimonials. Contact sandra if interested.

•  Bring a Horizontal Conditioning training workshop to your area. Contact sandra for more information.

•  One on One Post Mania or Fuel + Fitness home study consults available. If you have attended one of my nutrition classes or if you have purchased my book and want a little help applying the guidelines and recommendations to your life, this consult is for you. Sometimes even though you know what to do, you may need a little help "fine tuning" thing.


•  Push yourself out of your comfort zone during your cardio sessions.

•  Make sure you are doing two different types of cardio (cross train). This will help prevent over use injuries and help you to burn more calories.

•  Take 1-2 rest days per week. This is when your body will build and repair itself. You will also be able to put more into your workouts if you are not worn out all the time. Your body needs rest.

•  If you have not given Horizontal Conditioning a try, you need to. Don't be scared of it. You just have to start. Get the Getting Started dvd and do it 10 minutes every other day. Within a month you will be up to 20 minutes and you will already be seeing changes in your body, especially arms and core.

•  For those of you who love Horizontal Conditioning, the dvd club is awesome. You get a new 101 or Hard Core dvd every month. A different workout with new challenges for your body. Minimal time, maximum results!


•  My favorite breakfast: Grab the Gold Bar, 2 Tbs. plain Greek yogurt, 1/2 cup Kefir, 1 Tbs. chopped walnuts, 1 Tbs. peanut butter. I have just recently started adding the peanut butter and it is so good!

•  My favorite lunch: Thin bread (90-100 calories for two pieces), 2-3 Tbs. peanut butter, Smucker's Reduced Sugar jelly (grape), milk. So good and it keeps me satisfied for hours. Also love a turkey sandwich (thins, 3 oz turkey, 1 Tbs. hummus), 15 almonds, and a piece of fruit.

•  Two of my favorite dinners: 4 oz grilled fillet with grilled asparagus or an omelette (one egg, two whites, 2 Tbs. of cottage cheese), with veggies added and a little feta cheese, and salad on the side. I follow every dinner meal with 1-2 dark chocolate Dove dipped in fresh ground almond butter.

•  Favorite snack: 10 cheddar rice cakes dipped in cottage cheese with a jalapeno on top or carrots dipped in hummus.

•  Favorite drink: green tea, water, milk, and occasionally, Pinot Grigio wine.

Recipe of the month

Two sides for you to try.

Edamame Salsa from
  • 1 1/2 cups frozen shelled edamame beans, thawed
  • 1/2 medium red bell pepper, diced
  • 1/4 cup diced purple onion
  • 2 tbs. chopped fresh cilantro
  • 2 tbs. fresh lime juice
  • 1 tbs. olive oil

In medium bowl, mix all ingredients together. Can use immediately or cover and chill until ready to serve. Goes great with chicken, steak or pork.

* Edamame are beans that are a great source of protein and fiber without a lot of carbs.

Balsamic Glazed Collard Greens from

  • 1 (16 oz) package of fresh collard greens
  • 1 tsp canola or olive oil
  • 1/4 tsp freshly ground pepper
  • 1/4 cup balsamic vinegar
  • 1/3 cup dried cranberries
  • 1/4 cup toasted pecans

In large nonstick skillet cook collards in hot oil over medium heat for 3 minutes or until wilted slightly. Add pepper and drizzle with balsamic vinegar, tossing gently to combine. Top with cranberries and pecans, mixing well. Serve immediately. Would go great as a side with any meat.

* We all need to be eating more dark leafy greens. They are loaded with vitamins, minerals, fiber and antioxidants. I love this recipe because it also incorporates some good fat and dried fruit for a little extra fuel and flavor.