Melanie Sobocinski FITNESS

Melanie Sobocinski FITNESS

Friday, December 27, 2013

It Starts With Food--ie Friday....

Let me tell you a little something..It Starts With Food!!
I'm going to go back here about 19 years ago here and fill you in on a few things that have brought me to where I am today. 
So 19 years ago, I find out that my thyroid is severely overactive, so much so that my resting heart rate is 130 beats per minute. Yes, your thyroid can mess with many things when it is out of whack. SO I start treatment and not much changes over time with being on thyroid meds PLUS heat medication..MIND you, I am 19 years old at this time and I think nothing can hurt me and I am invincible. I smoked, ate whatever I wanted and nothing was going to hurt me. I was not thinking about how the fact that my heart was working 3 times harder than a normal persons could ever hurt me in any way. After months of trying to get things under control, the doctor decided to try radioactive treatment on me. Ok, I thought, let's get this over with. The treatment worked, so much that it destroyed my thyroid function and had now sent me down to the under active territory, which is where I am today. So at this point in my life I am roughly 20 years old with an under active thyroid. No big deal, right?? 
A few years later and a bit more mature I decide, it's time to get my levels checked along with my Cholesterol and things like that. Ya see, my dad suffered from a heart attack just into his 40's so I figure, I should get it looked at. cholesterol is 220!! I don't think much of it at the time, my doctor gives me a paper with a bit of information on eat more of this and less of that..I throw it out. No big deal again. RIGHT? I continue eating whatever I want, fast food, junk food whatever. 
A few years go by, I get a bit older, more mature again and I realize holy crap..I need to do something about my cholesterol, I have kids who are relying on me to be here for them. I start to watch what I eat and start a bit of exercising here and there. . what happens? I see a bit of results, feel better about myself so I continue with this regimen. I still was eating pretty much whatever I wanted for the most part just not as much and not as often with the junk and fast food. 
So now, here I am with 3 kids and I decide, it's time to go and get things checked out again. With my 3rd pregnancy I ate fast food pretty much every day, sometimes twice a day. I was still exercising and trying to lose the baby weight, which by the way is much harder with each one along with the older you get. So my results come back..180's. Ok not bad, but still not what I would like to see at my age and with my family history of heart disease. This time around I watch what I eat even more, start to exercise even more and learn more about the effects of certain foods on my body and look into health and fitness a bit more. 
Now, my cholesterol is 160, I have pretty much maintained my weight and I feel pretty good. See the thing is I wasn't aware of the damage I was causing to my heart at such a young age because I didn't care. 130 beats a minute!! While just sitting down!?!? Not good at all. So have I sustained any long term damage? I don't know. Will my cholesterol always be something I have to keep an eye on? YES. I have learned that it is up to me to keep my body healthy..oh you better believe that I wanted the doctor to put me on some kind of medicine to lower my cholesterol so I could just keep eating whatever I wanted. It just doesn't work that way.
Over the past few years and even months I have researched a few things and found out that it REALLY does start with the food you put in your mouth. The moment you take that first bite your hormones start to react to the food and basically tell it what to do and where to go. It is a chemical reaction of some sort which I have found out more about. 
Ya see, 19 years ago, I didn't care, I didn't think that I was putting my life at such risk that I could have dropped dead!! It took me until now to realize that. I remember the feeling I got when I was told my dad was in the hospital because he had just suffered a heart attack and I don't want my kids to have to ever feel that way.
This is why I do what I do. I am sincerely passionate about helping others on their path to health and wellness. It starts with food. They always say it is 80% diet and 20% fitness and let me tell you it sure is. You can't out exercise a bad diet. You can't eat what ever you want and expect those blood results to come back wonderful..I thought I could. 
Am I perfect? No. Do I still eat things I know I probably shouldn't? YES! I am human, as is everyone else. We are all in different places as to what we believe and understand about our bodies and what should or shouldn't be done to stay healthy. 
I realize that it is not about having a perfect body or wearing a size 2. It is about feeling good about yourself and understanding what it is that goes on with your body so you can be a healthier person. I have met with many different people of all different sizes and shapes. I have seen changes made in their lives that have lead them towards a healthier path in life. No matter how big or small the steps are as long as they are in the direction of your goal is all that matters. 
I can not stress enough that it does START with much that the reason I keep saying it is that there is an awesome book actually called..It Starts With has opened my eyes to many things that I did not know before. I have applied these things to my daily life and to how I see food and I have seen results. 

For me, my goal is that if one little thing I say or do makes a positive change in someones life then I have done my job. 

Monday, December 23, 2013


Happy Day before Christmas Eve. I am sure we are all rushing around getting last minute things done. Whether it be wrapping gifts, making cookies or even that last minute shopping I am sure things are a bit crazy for most of you today. It is always important that we take time to slow down a bit and enjoy the things we often take for granted in our daily lives. It seems everyone is just so busy that we can't just stop for one moment to realize how lucky we really are. Did you wake up today? I am sure someone else took their last breath today also. See, it's the little things. I know too may people who think their lives are just so terrible because of drama that they just can't get past. I want to remind you that YOU are the one who controls your emotions. YOU control how you react to things that happen in your life. Too often we lose sight of what REALLY matters in our lives. I think it is important to take a look around and realize that no matter how bad you THINK you may have it, there is always someone who has it worse than you. I find that those who do have it worse than I do are actually the ones who are able to take a bad ting and turn it into a better situation. They see the silver lining!! So take this time to sit back and really think about all the GOOD things you have in your life. Are you healthy? For some who are terminally ill, this will most likely be their last Christmas. Are your kids and family healthy? I know some who are sitting at the bedside of their children watching them fight for their lives right now. 

It is a shame that most people are just too busy and caught up in their daily lives that when one little thing goes wrong the pout and think the world is ending.. Yet I see a family who knows they don't have much time left with their loved one, out making memories. They aren't letting the little things get to them because they see the big picture. Sadly most of us will only realize this once it is too late. Get out there and make some memories and be that person who sees the silver lining before it is too late. Don't let the negative things consume you. It's all about how you take things that will be the deciding factor as to if you are happy or miserable. 

I hope each of you can try to find the good in every situation, because, it COULD always be worse. Always remember that!!

Monday, December 16, 2013

Motivation Monday

Today I'd like to share with you a little story about someone who inspires me. About a year ago I signed a new client and since then my life has forever changed. This client of mine had just lost her husband a year prior and was now raising 2 young boys on her own. We would talk about the loss of her husband often yet through it all, sweat and tears, she never gave up. She would often say things like, "John and I used to do these exercises. " or " This song reminds me of John." He was always right there with her. I am so inspired by her determination to always move forward no matter what comes her way. I know she has bad days and days where I'm sure she just wants to stay in bed yet she pushes forward and continues to work through it all. She realizes that no matter how hard she has it right now, there is someone else out there who has it worse than she does. She is such a genuine, caring, good hearted person and I thank God every day that he put her in my life. she has kind of taught me to be sure to sit back and smell the roses because life can truly change in an instant.
Through our year together she has never once given up, she has tried new things to reach her goals, and she is both stronger inside and out because of all she has accomplished this past year. She always pushes herself no matter what. I am so proud of her in so may ways. I have seen her become such a strong person over time. I don't think she will ever realize how inspiring she is to others. Her smile is infectious, oh and then there is her always LOVED "WHOO's" she gives out in the middle of a workout!! Love this girl. 
She always says she knows John is with her and he truly is. He is there in her kids eyes and forever in her heart. He is looking down and I know he is very proud of all she is doing and how strong she has been through all of this. I am glad to call her my friend.

Friday, December 13, 2013

Foodie Friday

Ok, so I am seriously a big sweet potato eater. The other night I baked a few extra in hope that my family would eat one or two and make the switch from regular potatoes, since sweet potatoes are much better for you. Well, I had no luck. What I did have was a few left over sweet potatoes. So I decided to mix them up into the easiest sweet potato muffins I have ever made!! 

2 sweet potatoes ( already baked, take out of the skin)
2 tbsp. organic butter
1tbsp cinnamon
1tsp. vanilla
1 egg

Mix all the ingredients in a bowl and then scoop into muffin cups. Bake for about 45 minutes at 350. Now I am not exactly sure of the time I cooked them so keep an eye on them. I am not kidding you I ate these up before they cooled off. The two potatoes made me 3 muffins.

Friday, December 6, 2013

Foodie Friday

Who doesn't like pizza? I found a way to make a pizza that is not too full of carbs and is GRAIN FREE!! Here it is:

INGREDIENTS for the Crust:
1 head of cauliflower, 2 tbsp. olive oil, 1 c. of water. 2 eggs

Wash and cut cauliflower into bite sized pieces. Put the cauliflower in a pot and add the oil and cover it with the water. Let boil until soft. Once the cauliflower is soft, remove the lid from the pot and lower the flame, let the water evaporate. Once all the water is evaporated, put the cauliflower into a food processor and add 2 eggs and mix well until smooth. spread the mixture on a cookie sheet and cook for 20 minutes at 425.

Once the crust has cooked for 20 minutes remove the pan and add your toppings.. I used sausage, olives, mushrooms and I had to add a little cheese... Return to oven and cook for another 10 to 15 minutes.

There ya go, a healthier option to your Friday night pizza!

Wednesday, December 4, 2013

Workout Wednesday

Here it is another Wednesday. I hope you all enjoyed your Thanksgiving. I am still having a bit of trouble with my voice so once again, bear with me. Enjoy your workout!!!

Tell Me, what would you like to see next week? What body parts are you looking to work on??

CLICK below to see what my next Challenge group will be!!!
I am so EXCITED for this one!!

Monday, December 2, 2013

Motivation Monday - Meet My Sister

SO today I share with you yet another transformation story of one of my challengers. It brought tears to my eyes to see all that she has accomplished thus far. Each and every one of my challengers grabs my heart in one way or another once they join a challenge group. This one grabs at me very hard not only because of how far she has come but because it is my SISTER. I hope this story motivates you and shows you that once you put your mind to it, it CAN be done.

I'm Amy, a 40 something mom of two who has my kids convinced (or just humoring me) that I'm staying 29 forever. All my life I have battled with my weight yo-yo-ing up and down within about 40 - 50 pounds each time. This time I got up above 165 - at five foot nothing that's not good for the BMI chart. While I could claim I'm too short, I decided I needed to do something about it. I started doing T25 back at the end of July and got the ball rolling shedding 5 pounds the first week. That was enough to keep me going. I cleaned out my kitchen of most processed foods (I only say most because my husband still resists that part), started eating real food and doing Shakeology on a daily basis. Within the first 7 weeks I lost 10 pounds. The scale and I were fighting over pounds but the measuring tape was still wanting to be my friend as evidenced by the picture below.

I didn't really think 10 pounds made that much difference until I took the second picture. I started fitting into clothes again that were just gathering dust in my closet. My daughter hugged my waist and told me I was getting smaller. I gained confidence, agility and a whole new sense of myself I hadn't seen in a long time. I was told this time last year I would have to have surgery for a bulging disk in my back but with the weight loss, the pain has basically diminished.

Fast forward to December 1st and I'm now 20 pounds lighter! I've had many a fight with the scale because I thought the pounds would be coming off quicker but I've realized that pounds don't really matter and I need to quit listening to the scale. Again I didn't think it would make much difference until I took another picture.

Looking at this, I can see a difference all the way up. I am starting to see definition in my abs, less hang in my arms and less bulging where there once was. You'll notice I had to cinch the shorts for the last photo as they are getting big on me which I haven't experienced. You will also notice I'm showing more skin than I did in the beginning. I think it's the confidence shining through.

I am currently half way to my goal of 40 pounds - 7 inches off my waist alone, 4 off my hips, 4 off my lower ab (aka the dunlap) 3 off my chest, an inch and a half off each arm and 3 off each thigh. That's 24 inches I hope to never see again. The inches definitely surpass the pounds shed so I may stay off the scale for at least a little while. I know with the motivation of just writing this, I will reach my goal no matter how long it takes.

To anyone starting this journey of weight loss, I will tell you to make sure you measure because as I mentioned, the measuring tape is kinder than the scale. Also take pictures! I was very hesitant to take them especially at first but seeing what I see now, and being able to tell a difference, I'm so very glad that I did.