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The road to success isnt always obvious...... Look to the small victories!

Monday, March 24, 2014

I havent been around much due to the success and expansion of fit2beinyourkitchen.com but I had to share this most recent email that hit the nail on the head for all of those that forget about all the small victories that add up to success of one's goals. Please take the time to read this words that were emailed to me today.

This is success in its purest form....


For those of you who have tried and tried again to start working out, become healthier, or lose bodyfat, but for one reason or another stopped due to lack of scale or visible progress.


Here is an email stating all the important stuff people do not pay attention to but really should when taking on a new healthy regimen.

"You will find attached my Workout Summary and my Eating Diary and my pics. Probably not much change in my pics, however, my week at the gym was probably the best ever yet.

Successes that I am having that are not yet showing up in my pics over the last couple weeks because of that down time I had while being sick – so here are positives of other things that are going on and making this journey a successful one:

. Organizing what recipes I need to cook for the week and number of servings (since my boyfriend is choosing to eat the same food) is getting more efficient, getting my grocery list together and cooking is becoming much easier too. At the beginning of all this, I would stress and procrastinate and get all worked up about trying to get it all together and cooking all those meals seemed so overwhelming. It is all becoming easier and more integrated into my lifestyle. I would also underestimate the amount of time needed to get a grocery list together and am learning to adjust my schedule to get this all done and work it. Changing habits is definitely hard. My shopping experience before starting this program was usually frozen entrees, lots of processed food, and ice cream and sweets. Now I have my list and work my list – nothing else goes in my cart except what is needed for my plan.

· I’m learning the grocery stores more and where everything is that I need; what stores carry what and getting through the store is much easier. I have ALWAYS hated grocery shopping and cooking – and this program and way is eating is helping me to get over that. It is terrible, but growing up our meals were processed foods, hot dogs, potato chips, Lucky Charms, school lunches (pizza, hamburgers) and such – so cooking and grocery shopping were not skills I was taught – so going into my adulthood, I struggled with meal prep, picking out recipes and relied on what I was taught to eat – so it was always processed, processed, processed. And, previously to lose weight, I ate Frozen Entrees (WW, Lean Cuisine – you name it) ad-nauseum; I thought that was the only way to do it. Clean Eating, cooking real meals, meal prep I just could never figure it out on my own. This program is teaching me so much and helping me to make such better choices and leave my old thought process behind.

· My cooking skills are improving dramatically – I’m figuring out how to understand how to cook; simple things like mix dry ingredients/mix wet ingredients – THEN combine them.

· I am having more success at scheduling my other activities around the gym and not the other way around. For example, I had book club this past week and organized my work schedule so that I stayed a little later each night of the week so that I could leave early on Thursday to get my entire workout in and THEN go to book club. Previously, I would have just skipped the work out and not cared. HUGE, HUGE, HUGE as I am thinking and staying in the present instead of just shutting down and ignoring.

· Other tasks are becoming more efficient so that I have more time to cook and get everything together for the week AND go to the gym. I am changing my entire week and getting it revolving around working out, cooking and prep instead of that being a secondary thought. Laundry, filling up the tank, paying bills are all getting re-worked to accommodate the time I WANT to spend at the gym. Still have lessons to learn – but the improvement is there.

· I’m gaining self-confidence while being at the gym and working out. For example, my ab work is getting better and I’m getting more consistent with the exercises. I did only get to work out this week Monday through Thursday, then the 5k walk on Saturday – but the time I was at the gym was well spent. My notes should reflect the great week I had.

· I am getting better at my food diary and tracking things. My sister did come in town on Friday – so I stopped tracking over the weekend (again, a BIG area for improvement still needed here) – but didn’t do too bad over the weekend. I need to work on continuing to track my food journal even when company is in town or I am on vacation. .

· On Wednesday, I did overcome a mental struggle to get to the gym. BUT – I ended up having a huge mental breakthrough because I sat in the parking lot trying to talk myself out of working out. Then when I thought about the alternatives, I realized all I would do is just sit in front of the tv and watch tv all night long – then I wouldn’t feel good – my joints would hurt, then I would probably eat more than I should, so after 15 minutes of sitting in my car I OVERCAME, accomplished a mental obstacle and grabbed my bag and walked in. Great work out and felt good about the awesome decision I made.

· I went shopping for clothes this weekend for a party I am going to in May – I was able to get a size 14 – awesome little black dress that looks great!! I also was able to get into a pair a jeans that I have been able to wear for several years. When I moved to South Carolina I was a size 20/22, now starting to fit into Size 14 Clothes – AWESOME!!!"


  Member Comments About This Blog Post:

JAZZID 4/27/2014 7:11PM

    emoticon emoticon emoticon

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HELENAWF 3/31/2014 1:49PM

    Thanks for sharing. I am so excited for your client. It is the little things that add up to the biggest accomplishments. Koodoos for her!

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JUSTFOXXY 3/30/2014 3:42PM

    Wow this was great and timely. Congrats Coach!

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IRP1114 3/27/2014 12:10PM

    Thank you for sharing : )!

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ANNEMARGAR 3/25/2014 7:18AM

    Thanks for sharing! Great blog!

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NANCYANNE55 3/24/2014 4:28PM

    The little stuff adds up into the big stuff. You make a change you can handle, then add one more when you think you can handle more. Eventually you start to see a different body.

I know this letter was an encouragement to you as a coach, too. Thanks for sharing!

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PICKIE98 3/24/2014 3:36PM


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A must see page for additional support and information.

Tuesday, March 12, 2013

Hopefully this link works now
Created by sparkers for continued success and support.


  Member Comments About This Blog Post:

IACTA_ALEA_EST 6/27/2013 11:30PM

    The link worked, but the Leigh Peele
link returned a 404 error.

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HELENAWF 3/22/2013 1:27PM

    Link worked for me. Thanks!!

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4A-HEALTHY-BMI 3/12/2013 10:05PM

    Thanks for putting this up!

There's a tinyurl shortcut here:


Or, as you figured out, SP has problems with "https" and forces us to use "http" instead.

Comment edited on: 3/12/2013 10:05:27 PM

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TINAJANE76 3/12/2013 7:12PM

    Thank you, thank you so much, Ruben! Please check this out if you've ever struggled with yo-yo dieting and weight regain. I know how frustrating this cycle can be and I hope some of the resources here can help people break free from this heartbreaking and demoralizing pattern.

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IRP1114 3/12/2013 4:37PM

    Cool. Thanks : )!

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FLEXCHEF 3/12/2013 4:16PM

    Will try to fix link, not sure why its not working....

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FLEXCHEF 3/12/2013 4:14PM

    Try again......https://docs.google.com/

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TIME2BLOOM4ME 3/12/2013 4:13PM

    The link didn't work. emoticon

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Just good info....

Thursday, September 06, 2012

I thought I would share some great info, it coincides with my status post...


  Member Comments About This Blog Post:

TIME2BLOOM4ME 3/12/2013 4:14PM

    Good Info. Thak you.

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FLORIDAGHOST 9/6/2012 6:03PM

    Loved this information. I know I used to be an emotional eater, but I also know I've changed in the time I've been at SP, but occasionally, especially in front of the TV, I want to eat and it finally sunk in why they keep telling us not to eat in front of the TV - that's just training. And in front of the TV, I'll eat anything, usually garbage if I let myself.

Thanks for the explaination! emoticon

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CRAZYWOMAN10 9/6/2012 5:28PM

    Great info...I knew I was an emotional eater...but never really heard it explained in layman's terms...this is great information Ruben! Thank you!

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SHAKENBAKE 9/6/2012 3:47PM

    This is great, thanks for sharing and good to hear from you!!!

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IRP1114 9/6/2012 1:26PM

    Thanks :-)!

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DONNA47FMFL 9/6/2012 12:33PM

    Very helpful information. Thanks!


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MELLIE1030 9/6/2012 12:32PM

    Thank you for sharing.

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GYMRAT_AT44 9/6/2012 12:22PM

    Very good - thanks for sharing.

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Protein for distance training!!

Wednesday, August 10, 2011

New British study reveals protein loading rather than carb loading may be best for endurance athletes prior to an event. Researchers followed cyclists thru 3 weeks of training, 1 group following a protein regimen of 1.4 g/lb of BW and the other group only half that number. The study revealed that the higher protein group clocked more consistent time trials and recovered faster than the lower protein group. They also scored better on a daily psychological evaluation indicating the intense training had less of a negative affect on their daily lives.-- Muscle & Fitness August 2011


  Member Comments About This Blog Post:

MARLIE13 8/10/2011 10:41PM

    Oooh that's very interesting. Thanks for sharing!

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NANCYANNE55 8/10/2011 10:05PM

    Great information, but I'm curious- Do you know how many g/lb body weight of carbs and fat they ate?

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FITFUNKYMAMA1 8/10/2011 5:52PM

    good to know for my 5k coming up :) Thanks Ruben!!!

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FLEXCHEF 8/10/2011 5:21PM

    I agree Big man. I have actually been playing with the macro set for distance athletes with their knowledge of course and was having great success with a higher protein intake and strangely enough I was keeping it at 1.6-1.7g/lb of lean body mass rather that body weight so its comes out to pretty much the same numbers.

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BELIEVINGINME31 8/10/2011 4:43PM

    Thanks Ruben! Very good info for my up coming MudRun.

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ARMSPORTS 8/10/2011 4:38PM

    I'm not surprised by that Ruben considering the amount of amino acid catabolism that can occur with intense and prolonged endurance training. Props for protein!

Thanks for sharing info.

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E-bay Small Business Interview

Tuesday, August 09, 2011

Another interview done on FTBIYK!
Click to this link and scroll down to the small biz quiz on the bottom left and click professional profiles. Some information was misrepresented like in a lot of interviews but for the most part accurate.


  Member Comments About This Blog Post:


    Way to gooooooo!~!!!! WOOOOOFREAKINGHOOOOOOOOO!!!!!!

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MARLIE13 8/10/2011 10:01AM

    You are really getting your name out there. I'm so impressed! I can't wait for your book to come out. There really isn't anything like it on the market that I'm aware of!

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