How Much Do You Know About Sugar?

This is an easy topic. Everyone knows that sugar is bad, particularly when taken in excess. Right? So, why is it so difficult to stay away from it then? My personal opinion: sugar is a drug. It has no nutritional value. It is “addictive” and once you are into the sugar cycle, you simply can’t “quit”. I know the medical society may disagree with my terminology, but read further and see for yourself.

In order to keep the amount of sugar floating through your blood vessels at around a teaspoon, your body releases insulin whenever you eat foods that result in sugar entering your blood stream. Most carbs fit this category. Sugar, most sweeteners, grains, cookies, pastries, cakes, pasta, and starchy vegetables like potatoes all lead to a release of sugar into your blood stream. Insulin works by stimulating your cells to sponge up this excess sugar out of your blood stream. Once inside your cells, sugar is used for energy, with any excess amount being converted to adipose tissue (i.e. fat). Insulin also happens to promote fat storage. Nice!

If you eat sugary foods or too many processed carbohydrates for long enough, your body will have released so much insulin that it will begin to lose its sensitivity to insulin, which means that your cells won’t receive as strong a signal to sponge up excess sugar out of your blood. This will lead to excess sugar floating around your blood vessels and all the health problems that come with this scenario. (Your doctor will probably call this pre-diabetes.)

Basically, if you start the day with sugar (sugary cereal, sugary juice, etc...) you will start the roller-coaster of glucose/insulin and you'll end up having to continue to consume sugar throughout the day. Bad plan!

The, issue, however, is that most people have no idea how many different “disguises” sugar can take in packaged foods! So, you really need to educate yourself into what is what and once you know – read those labels!

Here is the BADDIES list:

Sucrose: This is pure white table sugar. Just another name for it…
But you knew that, right? How about the following? They are all different names for essentially the same thing – sugar:
Glucose, fructose, lactose, maltose, invert sugar, glucose syrup, maple syrup, brown sugar, honey, raw sugar, molasses, black treacle, golden syrup, dextrose, levulose, sorbitol, maltodextrin…
Basically anything ending with –ose is a type of sugar, that you would be better off without.
High Fructose Corn Syrup: This is a really bad one! It originates in the States circa 1977, when import tariffs were imposed on sugar, so food manufacturers turned to this “monster” as a financially viable alternative. It is basically corn syrup that has been enzyme-processed to increase its fructose content and then mixed with pure corn syrup (100% glucose) to become “high fructose corn syrup”. You would really do good staying away from that one as it really wracks havoc in your intestines. HFCS is often found in biscuits, pastries and soft drinks. For example, Coca Cola uses sugar or HFCS in its recipe, depending on the country in which the drink is manufactured (i.e. what is the cheaper raw material).
Aspartame: So you think, "Well I'll be smart and get Coke Zero!" Bad idea! While aspartame does not contain any calories, the stuff is possibly worse than sugar! Something like 20 types of cancer have been linked to aspartame and while non of the studies has provided “conclusive” evidence, are you interested in being one of the lab rats? Aspartame was rejected by FDA twice, before in 1983, Dr. Arthur Hayes (then commissioner of FDA) overwrote his own decision and approved it, two months before his retirement. Strangely enough, he then accepted a position as Senior Medical Advisor to Burson Marsteller (NutraSweet’s PR agency)… Enough said… You make your own choices.
Sucralose: The “new age” sweeteners that apparently “come from baby sugar cane” and somehow, miraculously possess all the sweetness but no calories… I know that you know better than that!
Sucralose (sold at Pick’nPay under the brand Splenda as well as just Sucralose) may not penetrate the blood brain barrier as aspartame does, hence entering the brain and creating neuro-toxic havoc at the brain center, but it CAN adversely affect the body in several ways because it IS a chemical substance and not natural sugar. It is simply a chlorinated sugar. A molecule of sugar chemically manipulated to surrender three hydroxyl groups (hydrogen + oxygen) and replace them with three chlorine atoms. It has a powerful marketing team propelling it forward and again, if weight loss is all you care about, then go ahead and use it! You will look pretty in your coffin, if nothing else… (Sorry! Don’t mean to be rude, just an issue that I am very passionate about).


So what can you do then, when no matter how many apples you chow, that sugar craving just doesn’t go away?

Here are two options that I found, which (I think) are quite acceptable – a safe compromise:

Stevia: Stevia is a tropical plant native to South America . Its extract has up to 300 times the sweetness of sugar. It has a negligible effect on blood glucose, in fact, it even enhances glucose tolerance; therefore, it is attractive as a natural sweetener to diabetics and others on carbohydrate-controlled diets. It is not calorie free, like the artificial sweeteners, but because of its sweetness, much less is used, therefore controlling the overall calorie count.
Xylitol: Xylitol is a five-carbon sugar alcohol that is used as a sugar substitute. Xylitol is a naturally occurring sweetener found in the fibers of many fruits and vegetables, including various berries, corn husks, oats, and mushrooms. It can be extracted from corn fibre, birch, raspberries, plums, and corn. One teaspoon of Xylitol has less than 10 calories, vs 15 in the same amount of sugar. It contains zero net effective carbohydrates, whereas sugar contains 4 grams per 5 mL. Xylitol has virtually no aftertaste, and is advertised as "safe for diabetics and individuals with hyperglycemia". This is because sugar-alcohols have less impact on a person's blood sugar than regular sugars.
Xylitol is also a "tooth-friendly" sugar. In addition to not encouraging tooth decay (by replacing dietary sugars), xylitol may actively aid in repairing minor cavities caused by dental caries. Possessing approximately 40% less food energy, xylitol is a low-calorie alternative to table sugar. Absorbed more slowly than sugar, it doesn't contribute to high blood sugar levels or the resulting hyperglycemia caused by insufficient insulin response.
Xylitol is widely available at PnP, Checkers, Wellness Warehouse, Clicks, Dischem, etc. (in the health food section). It looks and “feels” like sugar – in recipes you can substitute like for like, i.e. one spoon of sugar for one spoon of Xylitol.
The one and only side effect I know about is it’s laxative properties when consumed in excess. But then may be that’s a good thing… Helps with portion control.


What I am trying to say is: avoid all forms of sugar like the plague and when you just can’t resist it, opt for the natural sugar-substitutes. They are not “free” calorie-speaking, but are much better for you.
All the best!

Ciao!
Jeni

Let's Talk Figures

Hey!

Summer is practically here and “bikini panic” is definitely all around me!
“What am I going to do? I am still 3 sizes over my goal weight? May be I should just skip Camps Bay this summer!” (I get a variation on this theme at least twice a day!)

Here is what I can do to help…

Sadly, I CANNOT tell you that it’s all ok, that it is “just water” or that you can blame your hormones/genes/circumstances for this. (I can, but it still doesn’t solve the problem!). The most I can do on that front is to point you to a cool website that recommends the most flattering beach wear for your shape (www.sofeminine.co.uk).
It’s something…

But now, to get to the core of the issue – why are you not losing weight. You eat clean, exercise several times a week, stay away from alcohol and starch and yet, nothing! What is the issue?

It is all in the maths. Yep, weight loss is all about mathematics. Eat more calories than you burn and you will store excess fat. Even if it is a lettuce leaf! Yes, I know, you have heard this before.

So, tell me, off the top of your head:
How many calories do you eat a day?
How many do you need?
What is your percentage deficit?

If you don’t know the answers to these questions, then you probably are not eating as “clean” as you think and your weight loss efforts are, at best, “opportunistic”. It’s like trying to shoot a target in front of you while looking to the left – you might get it right, but if you do, it will be pure chance!

So, today I will give you a brief tutorial into the figures of weight loss and your assignment will be to do the math, calculate your needs and plan from there. (You know you can always e-mail or call me if you get stuck, right!)

And here is the simplest way of calculating your calorie needs.
Take your weight in kilograms and multiply it by 2.2. This is your weight in pounds. Now take this number and multiply it by:
- 14, if you are mostly sedentary
- 17, if you exercise 3-4 times a week at moderate pace
- 20, if you exercise relatively vigorously most days of the week.

For example, if you weigh 65kg, then your weight in pounds is 143 (65x2.2). If you exercise on average three times a week, then your daily calorie requirements are in the region of 2,431 calories (143x17). Remember, this is the amount of calories you need to MAINTAIN your current weight.

If you are following this blog, let’s assume you are trying to lose weight. So, you need to eat less than that (this is what they call “calorie deficit”) to give your body the opportunity to use some of the stored fat, right? You may remember that we spoke about your body going into “starvation mode” if you cut your calories too drastically? This is where the second rule comes to play.

When cutting your caloric intake, never go beyond 20% of your total needs. It is counter-productive and chances are, you will feel too hungry to maintain your eating plan in the long run. Now, if we go back to our fictitious 65kg lady who exercises 3 times a week and needs 2,431 calories a day, we can calculate her “reduced nutritional needs” (i.e. cutting 20% of her daily calories to allow for some fat burning) we are looking at 1,945 calories a day. (2,431 less 486, i.e. 20% of 2,431, gives us 1,945.)

OK, so we have our first figure – the total daily calories.
From here, we are going to do two more calculations before we are done.

Firstly, we are going to estimate our example’s meal values. In other words, if Helen (I am tired of calling her example, so I gave her a name!) eats 6 meals a day, then each meal will need to be approximately 1,945/6 = 325 calories. So, if Helen decided to go to Woolies or Kauai or anywhere to pick up something for lunch, she should look at the label and ensure that her meal is not too far out of that amount. (Note that no one is recommending that Helen buys lunch – it is far better that she prepares it at home so she knows exactly what’s in it, but hey… life happens!)

Secondly, we are going to calculate how much of each macronutrient Helen needs. 40:40:20 is generally a good (and relatively easy to maintain) ratio for people trying to lose weight. This means 40% carbs, 40% protein and 20% fat. While these don’t have to balance precisely for each meal, you need to tally them up at the end of the day. This calculation can get a bit tricky as fat has twice the calorie density of carbs and protein, so pay attention.

40% of 1,945 is 778. Helen needs 778 calories from protein and carbohydrates respectively every day. There are 4 calories in a gram for these two elements, so we are looking at 195 grams of protein and carbs.

The remaining 389 calories (1,945 – 778 from carbs – 778 from protein) will be derived from fat. 389 calories of fat is approximately 43g of fat. I know it sounds like a lot, but fat has a habit of sneaking up on you, so keep your eyes open for it! The salad dressing, the skin on the chicken, the rind of the chop – it’s all fat.

Now, what you can do is put your requirements down on a piece of paper and try to figure out what foods you are going to incorporate in your menu to achieve your goal. Stuck? Post a reply and I will work it out for you!

Ciao!

Jeni

Help! Cardio is making me FAT!

Here is a question for you: What goes through your head when you are planning your exercise sessions? I mean, do you ever actually sit down to think about what you are trying to achieve through exercise and consecutively, what would be the best exercise routine to achieve this goal?

If you’re like most people you’ve probably just fallen into the rut of doing the same things from workout to workout with little consideration as to WHY you’re doing them. For example, most people are presented with a beginner programme when they join the gym which includes some basic exercises for each muscle group and is essentially designed to “introduce” you to the environment, the equipment, the routine, etc. The problem comes when this programme is being followed blindly for weeks, months or even years without ever taking the time to think about whether or not the programme is right for your particular goals. No wonder so few people achieve the results they desire from their training… they don’t even know what their exercises are supposed to do!

It is simple: exercises are tools that you need to use to sculpt the body you desire. In order to achieve your training goals you need to use the right tools! Choosing the wrong “tool kit” will make it harder (or may be even impossible) for you to reach your goals. It’s like trying to drill a hole using a hammer! It simply doesn’t make sense…

But here comes the twist: it is not only the TYPE of exercise that is important, but also the INTENSITY and DURATION. I know this probably sounds way to “scientific” so I will explain it through a simple example – cardio training!

Most women incorporate cardio into their training routines primarily as a method of weight control and body fat reduction. Using all sorts of cardio options from rowers to steppers, treadmills to bikes and cross-trainers to ‘aerobics’ classes, women can be found spending a disproportionate amount of their total training time on exercises that… …wait for it… …may actually be making them fatter!

That’s right, it’s not a typo. The much hailed panacea of aerobic training can actually contribute to making women (and men too) proportionately fatter than before they started training. Talk about using the wrong tool!

You see, the way the human body works is paradoxically simple yet complicated at the same time. The simple part of the energy system equation tells us that exercises that are performed at a lower intensity (like walking) use fat as the primary fuel source and oxygen as the catalyst. Indeed, the very term ‘aerobic’ means ‘with oxygen’. By definition these activities are less taxing and are able to be sustained for longer, almost indefinite periods of time. So aerobic = low intensity fat burning. Right?

The twist, again…
The longer we engage in higher level aerobic activities such as those typically included in a workout, the more we secrete a nasty little group of hormones, with the stress hormone ‘cortisol’ chief amongst them. One of the lesser known qualities of cortisol is that it is catabolic in nature, meaning that it breaks down muscle tissue along with fat in order to metabolise this stored energy for immediate fuel.

Why is this bad?

Well, it’s our muscles that give shape and definition to our bodies. If we lose muscle faster than we lose fat then proportionately we’re fatter… even if the scales tell us we’re several pounds lighter! To add to that, it is our lean tissues (our muscles) that burn the fuel (calories) we eat to create movement. So, any loss of muscle tissue will result in slowing down of your metabolism. We have spoken enough about why you don’t want that to happen, right? (See old blog posts if you are not sure)

So, am I saying that cardio is “bad” for you?
No, far from it!
Cardiovascular training is extremely beneficial in maintaining a healthy heart, preventing disease and keeping surplus body-fat at bay, but over-emphasising cardio in your training plan will NOT speed up your weight loss.

What I am suggesting is to give “anaerobics” a try. Anaerobics is basically, the opposite of aerobics… really! It is an activity carried out “without oxygen”. (OK, this is not really true, strictly speaking… we are never really without oxygen; it’s just that these activities are performed at such high intensity that oxygen cannot meet the body’s demands.) You may have heard of it under the heading “interval training” – shorter bursts of high intensity exercise, intermittent with slower pace breaks that help you recover, before you go again.

The benefits of this type of training are huge:
- Higher calorie consumption;
- Anabolic in nature (i.e. it promotes lean tissue growth);
- Increased metabolism
- And my personal favourite: Shorter, more effective workouts (you are looking at 20 min session vs. 45-60 minutes if you were to do “traditional” cardio)

So, enough academics... Practically speaking, this is what you do: Climb onto your favourite cardio machine and do 2-3 minutes of moderate intensity as a warm up. Then go for 1 minute of the highest possible level you can bear, followed by 2 minutes back at your moderate pace. Now do it again. And again! 5 times in total. (Come on, it’s only one minute!). Now 3 minutes of cool down. Here… you are done!

You can also try “climbing” levels (i.e. start at moderate for 1 minute, then hard for 1 minute than harder for another and all out for the fourth minute). Repeat this “cycle” 4-5 times for a full workout.

There are various other “sequences” you can use, but don’t worry about this just yet. Focus on the 20 minutes! You really need to do this, because the kind of intensity I am talking about will “require” it from you. That’s the key to making anaerobic intervals work! If you can hold a conversation during or immediately after the activity then you didn’t come out of your aerobic zone and need to put forward a little more effort next time.

There you have it. Probably the most effective, yet least utilised, fat loss method there is. Give intervals a try, I mean a fair try and you’ll be amazed at what you can achieve in a relatively short period of time. The results can be quite spectacular!

Just one last thing… don’t expect it to be “a walk in the park”! It definitely isn’t! Well, let me know how it goes!

Ciao!
Jeni

Best Alcohol for Fat Loss

Not only is it my birthday tomorrow (Happy Birthday to Me!) but I have 6 clients whose celebrations are also fast approaching. Hence, I have been dealing with the question regarding alcohol and fat loss (in some form or another) for several weeks now. So, let’s get the facts out and get this question out of the way.

Firstly, I am noticing that whenever the subject is approached, clients keep asking the same question over and over in different ways because in essence they would like to get a different answer. Unfortunately, no matter how you look at it… it is a philosophical argument. Simply put:

THERE IS NO AMOUNT OR TYPE OF ALCOHOL THAT IS BENEFICIAL TO YOUR WEIGHT LOSS EFFORTS.

You wanna lose weight? You have to skip the cocktails! It is that simple!
“Is white wine better for me than hard liquor when I am trying to lose weight?” sounds the same as “Are jelly beans better than candy bars?”. Bottom line: Cut all of them out if you are serious about losing weight!

But clearly this is easier said than done, so for now, we are going to deal with “if you have to drink, what can you chose”. So, we are going to assume that:
a) you ARE going to drink and
b) there is a BETTER choice

Well, here are the basic rules:
o Do not drink alcohol while trying to lose weight. Alcohol suppresses fat oxidisation not to mention the calorie punch it packs up.
o When trying to maintain your weight, you may consume alcohol in moderation. “Moderation” means 1-2 drinks on some days of the week, but definitely not more than 3-4 days a week.
o Always consider the amount of calories you consume in a glass and ensure they are traded off in your daily plan. In other words, if you are going to drink an extra 300 calories, either reduce the amount you eat at other meals, or break up a bit of a sweat on the treadmill, or both.

If you absolutely have to have a drink:
o Chose light beer over regular
o Have white wine or champagne over liquor (or a spritzer made of ½ white wine and ½ soda)
o Avoid cocktails like the plague (even Bloody Mary’s)!

A glass of chardonnay is worth about 90 calories. A glass of champagne is roughly the same. A tot of whiskey – about 60, but that excludes the soda used to mix it. A double vodka and Red Bull can add about 300 calories to your intake and a Margarita – about 500! When you consider that you will probably have two or three drinks and there will be finger snacks around too, you will soon realise that a single “not-so-good” outing can knock back 3-4 days of good work. And if you do that more than once a week… you will sadly be less-than-successful in your weight loss endeavour.

Ciao!
Jeni

Your Excuses ... Busted

For some or other reason I have had to deal with a lot of excuses lately from clients and friends who have very “legitimate” reasons as to why the potential Elle McPherson inside them is hiding behind a Bridget Jones… or worse. So today I will tackle the most common excuse I have been hearing this week: “I don’t have time to exercise!”

The truth is, we all have the same amount of time. Yep, 24 hours in a day, no matter who you are, where you are, etc. How we use these hours is the key and basically people spend their hours doing things they really must do (e.g. go to work, do the chores) and things they like to do. And since exercise seldom falls into any of these two categories (particularly at the beginning) it needs to be important enough to feature in your daily schedule. But be honest now… on your list of priorities where does exercise fall? Is it even on the list? Here is what I actually hear when you guys give me your reasons for skipping that workout:

• Exercise is boring. The little conversation with the regular gym bunnies in between sets is nothing compared to Desperate Housewives. There is no drama, no excitement, no immediate fun. Shame!
• There are no immediate consequences to skipping a workout. It's not like you'll gain 10 pounds or suddenly get heart disease if you miss one day. Plus, you keep reading in all the glossy mags that three times a week is enough, so surely you can do it tomorrow, right? Well, before you know it, a month has passed and 5 pounds have stuck to your ribs! (I know… it was just Sam’s birthday party… followed by the deadline at work and by James’ house move and… and… and…)
• You're waiting for things to calm down. Haven't you figured it out yet? Life doesn't calm down as we get older. Jobs, kids, family, social obligations...they're never going to go away. If you're waiting for a clear schedule, you'll be waiting for a long time. If you really want to exercise, find a way to do it now.
• You're waiting to fall in love with exercise. Think you'll suddenly wake up one morning, itching to get to that workout? It just doesn't work that way. You have to work at it every day and find that motivation wherever you can.
• You get frustrated by lack of results. It is not your fault that you got caught up in the immediate gratification thing… it’s just how the world is today, right? Nope! We may be able to get things easy from the store, get information on our fingertips and chat to friends on Facebook but some things stay the same. Ask the farmers in Orange Free State. You want to get oranges… you have to work at it till the little seed becomes a tree and then three years later you will get your fruit!
• You don't have huge chunks of time to do all this exercise. That’s the crappiest of excuses out there! No really! If you do it right, you can get a workout in 10 minutes and kick butt in 20! So, get off your bum right now!

So, here are some ideas you may want to try to get on the exercise wagon… and stay there:

- Get up an hour earlier and go for a run first thing in the morning – just like a boring chore. Then you don’t need to worry about it for the rest of the day.

- Schedule your yoga class in your diary just like you would any other business meeting. Write “appointment” (as opposed to “yoga”) and don’t let anyone talk you into changing your schedule.

- Split your routine into mini-workouts: when you need to use the bathroom, go to the one three storeys down in your office building and walk back up; walk to a café two blocks away at lunch time (instead of the one in front of your building) and climb up the stairs of your flat when you go home. When meeting friends at the Waterfront, park at the lot next to the Radisson hotel and walk to there and back. (Bonus, that parking is free!). The possibilities are endless!

- Cut TV time to 3 hours a week! I mean can you really argue that watching Will & Grace is more important than looking good? If so, I am busy making T-shirts that say “I am fat cause I love TV”; call me and I will organise you one! Think about all the programs that you watch weekly and decide which of them you could sacrifice for some exercise. It’s OK to have a “TV night” but remember… too many TV nights equal a large behind. You decide what’s more worth it!

Why don’t you guys share your ideas and how you manage to find time to clock in your fitness routine?

Ciao!

Jeni

Let's Talk Breakfast

Hey guys,

It is mid-August already (can you believe it!) and all my clients seems to be panicking about September and their shape! I personally am yet to understand why September is the holy grail month that everyone targets, I mean beach weather only comes towards November in Cape Town, yet if that’s the date that gets you guys motivated, then let’s get going!

Someone asked me this week if they can only change one thing, what should that be. I didn’t have to think twice about it. BREAKFAST, of course! Now how many of you haven’t heard that breakfast is the most important thing of the day? I thought so… Do you know why it’s so important?

The easiest way to explain it is that breakfast is like the foundation of your meals for the rest of the day. So, just like you can’t skip primary school, get into grade four and expect flying colours in all subjects, you will have a hard time eating right later in the day if you skip breakfast. Further, eating the right kind of breakfast (like something with loads of fibre, e.g. oats or bran flakes) will keep you regular and you will definitely notice reduction in bloating, if you are suffering from it in the first place.

Plus, breakfast is an easy meal to get right. I mean, how many of you feel like a Snickers bar and a can of Coke of breakfast? Just the thought of something so sweet early in the morning is off-putting! It is much easier to control what you eat for breakfast than any other meal of the day.

While on the subject, the second most common question I deal with (after “you have to eat breakfast every day, even if not hungry!”) is “what should I eat then?”. I am one for variety! As far as I am concerned, you can have a different thing every day and you can make a daily ritual out of it. For me, Monday is protein breakfast day. I eat scrambled eggs (only one yolk and three whites), reduced fat feta cheese and some tomatoes or cucumber. Plus coffee. Tuesdays are smoothies days (probably cause I always oversleep on Tuesdays and need something I can consume while driving to clients!). On Wednesday I will eat bran flakes with fat free milk and strawberries and so forth.

Generally speaking, slow cooking oats, the ones with the large flakes) are better than instant ones. Bran flakes are better than corn flakes, oaties (however their name is spelt) or crispies. Egg whites (with one yolk), scrambled in a tea spoon of olive oil are better than fried eggs. But most importantly, eating breakfast, any breakfast, is better than not eating one at all.

So, to those of you who want to get in tip top shape as soon as possible: I have one piece of advice for you – eat! First thing in the morning. Even if you don’t feel like it. Even if it means you have to cook something before dawn. It is worth your while. I promise.

Ciao!

Jeni

What Makes It Work?

Hi guys,

A prospective client asked me a question today that is so simple and so profound that I decided to write about it in the blog…

She is 32 years old and has apparently tried everything to lose weight – from fat loss shakes to anti-cellulite creams to liposuction. Needless to say, nothing worked for long enough. “So, what is it about your approach” she asked “that makes it work?”

The answer is so simple yet so difficult to comprehend… What makes the program work is YOU. You are the only one that has that power. I can (and will) be there to guide you, teach you, support you, push you when you need me to, but YOU need to pull it together. It is your responsibility, your battle, and ultimately – your reward.

Now the tough step to overcome, particularly for someone who has been overweight for a long time is the lack of faith in your own ability. Throughout the years you have probably told yourself time and time again that you are not going to eat those cookies, will get on the workout wagon from Monday or will eat healthily from January 1^st. And, of course, time and time again you have broken your own promise. You have failed yourself enough times to lose all confidence in yourself.

Well, guess what. It doesn’t have to be this way. I know it has been like this for a while, but you can change that. In fact, once you try you will see that keeping your promise to yourself is not that hard. You just have to promise to yourself that you can and will invest the time and effort to get your body in shape. You have to convince yourself that you are worth it (yep, just like the L’oreal ad!).

I am going to say it again: the first step in winning the battle of the bulge is to believe that you can do it. And yes, you can! I don’t care how overweight you are! So, give yourself permission to succeed and get on with the program (so to speak)! Summer is about 8 weeks away!

Ciao!

Jeni