Will I Lose Weight (And Keep It Off) By Adding Exercise?

Good question, huh?  Will you lose weight and keep it off?

What’s the answer? Nope!  This is something I have learned time and time again.  People want to change, they want, no NEED that weight to come off so they figure if they addlose weight in some workouts each week and that because they lose 10lbs they are good to go.

The funny thing is, the moment that the workouts stop, it will all come back. Why? Because you aren’t changing your food.  Did you know that food is at least 70% of your weight loss?  That is at least 70%, others think its more than that.

Weight watcher meals, pills and magical fairy dust isn’t going to keep the weight off if you aren’t making it a lifestyle change.  I had to learn that the hard way.  Before I started my shakes, I thought I was eating pretty healthy only to find out (fortunately we have a naturopathic doctor on my team to keep me in check) that I wasn’t eating healthy at all. Having pastas, whole wheats, etc every day was why I wasn’t losing my belly fat. But I was working out, so the weight should have just flew off, right?  No, your body is meant to survive on certain nutrients that aren’t always in foods, or should I say the foods that we are eating.

If you want to keep the weight off, in my opinion there are 3 major factors that you need to look at.

How To Lose Weight And Keep It Off

  1. Protein – Protein is what your body thrives on. You need at least 65% of your body weight in protein for your weight to stay off.  
  2. Water – You need 1/2 your body weight in ounces of water for your body to be hydrated.
  3. Breakfast – Having breakfast increases your metabolism and sets the tone for your day. If you wait until 11 or 12 to finally eat, you are going to want to eat everything in site and your metabolism is already slowing down which slows down your weight loss.  When you start your day right, you feel so much better.

There are more factors but for now in what I’m learning these are some of the most important factors for weight loss.  It’s not just about weight loss, its about a lifestyle change.  With new customers coming on with me, I focus on creating a lifestyle change so taking a protein shake every morning gets you in a habit.  As you change habits, you change yourself and that builds the confidence that you want.

If you want to take the breakfast challenge with me, let me know!  I’m offering free nutritional coaching to my customers to get you headed in the right direction.  You don’t want to do this alone and I’ll be a positive motivator for you!

How To Lose Weight This Year – Set Yourself Up To Succeed!

A brand new year has come, and it is the best time to start planning to lose weight and set yourself up for success. Shedding off some extra weight can be difficult but How to lose weightreachable, especially if you take time before starting the actual process to at least be ready, physically and emotionally. With good preparation, you can be successful in making your weight loss resolutions a reality. I have pulled and identified 5 easy steps to help you live healthier in 2013.

Be sure to set an attainable goal. Choosing to lose bigger amounts of weight, especially within a short period of time is a recipe for failure.  It is better to set smaller, short-term goals makes it more bearable to stay on track and lose weight. As soon as you are successful in reaching your goal weight, you can check how you look and feel and make a decision whether you still want to continue or not.

Quantify the calories. Shedding off excess weight makes use of a simple formula. It is always more effective to take in less calories than you burn. You can start by recording your daily food intake, and quantifying the amount of calories you consume. My Fitness Pal is a great resource, it’s a free version of Weight Watchers basically. It counts your calories for you, keeps track of your exercise, etc. Based on researches, you need to maintain a daily calorie level of  1200 for ladies and 1400 men, at least.  So you would need to make sure you are burning enough calories to lose weight with working out (a combined program of cardio and exercise).

Plan an effective and regular exercise program. Pick a program that you are sure to enjoy. Trying out new classes and activities is also recommended to boost your interest and excitement. This will surely challenge your fitness level. Exercise for at least 30 minutes, three times each week. Complete and more effective workouts consist of a mixture of cardio exercises and weight training.  Some of my favorites are Zumba, Walking/Jogging and I love lifting because it really does make me feel sexy. I’ll bet you feel the same way as you start to lose weight.

Ask for help and support from others. As stated in notable researches, the majority of respondents were more likely to make good and long lasting changes to their lifestyle, including diet and exercise, when they are at pair or groups. Make an agreement with your friends or workmates, or get support from experts online.

Shake off negative habits and negative thoughts. One of the hardest parts of wanting to lose weight is to break negative habits like eating light snacks after dinner, while viewing your favorite shows or relying solely on fast foods and other convenience items. Commit yourself to defy these negative habits at the same time as you commit yourself to hale and hearty goals. Reorganizing your schedule can be a good approach to stop bad habits. If you are fond of grabbing unhealthy treats once you go home from work, try coming heading to a different door. Go straight to your bedroom, change clothes, and start a healthy walk. Change your schedule. This will surely help you stop a long bad habit.

Make this year different and more beautiful! Aim to look and feel good about yourself!

5 Common Sense Ways To Lose Weight

Sometimes we get caught up in wanting to lose weight, dieting and just not paying attention that we miss out on some completely “duh” things that will help us to lose weight.  I’ve come up with 5 Common Sense Ways To Lose Weight.  And they are small enough changes that you won’t really see a difference.

Let’s look at what they are.


Yep, one of the most popular things you can do.  You are supposed to drink 1/2 your weight in ounces of water.  I’m currently 140, so I need 70 ounces, but I go above and beyond because I know the importance of water.  I don’t want to hear that you don’t like the taste of it.  If you want to lose weight and you want your body to be properly hydrated you would drink water.

A great idea would be to drink at least 8oz of water  before every meal and that will help to fill you up.


People go on so called diets ALL the time.  If you want to lose weight and keep it off and build muscle, you need to have protein.  Most people need 2/3s of their weight in protein.  For example, I am 140lbs so I would need around 85-125 grams of protein  every day.  When you increase your protein the weight comes off.  It’s so easy to add protein in your meals. Simple things such as beans, chicken and Quinoa have protein and they taste good too.

Honestly, I didn’t know this before I started my weight loss journey and protein is so important for your body and your hair (I just researched this, its crazy what protein does for your hair) and for your weight loss.  If you’re interested in shakes that taste like cake and you want someone who will hold you accountable, order my shakes.  I’m looking to help people, coach them by helping them pick out meals and motivating you to workout.  Please feel free to message me or order and I will help you through each step of the way.

Buddy Up

Yep, this so easy and it does not have to be someone who lives close to you. One of my best friends and I used to do weekly Skype sessions to talk about business and how we were doing, what we wanted to better and our game plans.  You can do the same thing with fitness. You can talk about the foods you are eating, give each other recipe ideas, motivation or a kick in the butt (of course, not literally) if you need that too.

When you hold yourself accountable and you have someone to hold yourself and themselves accountable it increases your chances of losing weight. Buddy up and lose the weight.

Eat Veggies First

So what I do with my kids is I give them their veggies first and as long as they eat at least half of them, then they  can get the “good stuff” as my son calls the chicken or other things that I make.  If you eat your veggies first you eat less of the carbs and it fills you up faster which then helps to reduce the calories you eat.  You should try it once and see the difference.

Eat ONLY When Your Stomach Is Growling

I was reading a book or I saw it on TV, either way, it talked about the difference between emotional eating and actual hunger.  When you are actually hungry its coming from your belly, you hear the growls, you know it.  However, if you just think, “Awww, I’m craving something or I want this” that is not actual hunger, that is you trying to fill an emotion whether its happiness, boredom, tired or whatever you are feeling at that time.  Now that you have read this, really take the time to think about it.  I noticed that I was eating junk food when I wasn’t hungry only because I “thought” I needed it.

Bonus Common Sense Ways to Shed The Pounds

  • Do at least 45 minutes of cardio every day.  Studies show that anything above and beyond 30 minutes will help you lose weight (30 minutes is just to maintain).  Take a walk around your block, turn on your tunes and just rock it out :)
  • Decrease TV time.  When you are sitting and doing nothing that is when you are hungriest because you’re bored and not keeping yourself engaged. Studies have shown when you watch TV less you tend to eat less too.
  • Stop eating after dinner.  If you are still hungry after dinner drink water, otherwise shut down the kitchen.   If you “absolutely” must eat, choose fruits and veggies so it fills you up so you aren’t going back to the snack cabinet.

These are just a few things that can help you lose weight and they are all pretty common sense.  Share with me what things you do to help aid in your weight loss or management.  I would love to create a list of things and maybe even turn it in to a free PDF for readers.

Also, I’m building up my Facebook fanpage, I would love for you to come over and check out some of the motivational and informational articles I post.


Beginning 90 Day Stats

Hi! So happy you’re here! So my challenge starts tomorrow and I am getting all of my stats up and ready before I get started.  I’ll be posting weekly updates on here and probably more than weekly updates on my video channel. Want to see it? Click here for my YouTube page.

Personal Non-Financial Goal:  To run a 7 minute mile, run/walk 300 miles in 90 days and to go from flabby belly to 6 pack abs. To see what program I am doing for the first 6 weeks you can check it out by clicking here.

Financial Goals: I want to hit President Director or Ambassador by November 1st.  I want to help 20 people get in to their free BMW by the time we go to our St. Louis trip.  If you are interested in getting paid to help people lose weight and feel great, please contact me by calling me at 800-396-4179 or you can email me at support@visalusbyshay.com and I would be happy to go over it with you!

Here are my Beginning 90 Day Stats. So my before measurements are a pretty big deal this time:

Chest: 37 inches

Waist: 34 inches

Hips: 38 inches

Right Arm: 10 1/2 inches

Left Arm: 10 1/4 inches

Right Thigh: 21 inches

Left Thigh 21 1/2 inches

Weight: 141 currently

Height: 5’3

BMI: 29.5

Body Fat: 25.2


Those are my beginning measurements. I will be using the Transformation Kit and eating nutra cookies and using the Vi-Pak (vitamins from Visalus) as well. My first 30 days I am going sugar free with some mamas from one of my mommy Facebook groups and I am just super excited to get started with this journey.


Mad Abs baby!

So here is what some of my mamas and I are doing this month… wanna jump on?












On top of that, I am adding a lil of this:













You can do it, but you gotta keep on it… for updates and other motivation, checkout my Facebook page and like it… I’m shooting for 1,000 likes, help me get there… I will be forever grateful :)


Oh and PS – Join the Challenge… I want to help you lose weight AND keep it off ;)

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