Giveaway|Squatty Potty!!

If you know me personally then you know I’m not shy when it comes to the bathroom and the business that goes on. I’ve been this way my whole life, and I’ve always just had the mentality that everybody does it and when ya need to go ya need to go. But as we age, yes I know I’m only 33, things don’t always flow like they used to and we need a little assistance and that’s where this AMAZING tool comes in.

Meet The Squatty Potty!! know what you’re thinking…..

“What is a Squatty Potty” and “What does it do”?

Squatty Potty ® is a, custom-designed stool allows for proper toilet posture on our existing toilets. And, it wraps your toilet perfectly, allowing it to easily store out of the way when not in use. It provides a safe, stable platform to elevate the feet and legs, allowing greater hip flexion and straightening out the anorectal angle (kink).

Squatty Potty®:
• Takes your body from continence mode to elimination mode
• Reduces straining and decreases pressure on the rectum
• Allows for complete emptying of the bowel

For more amazing info visit:

So what can you win?!!

2 lucky winners will win their very own Squatty Potty 7 Inch Ecco Toilet Stool and choice of Turdle-Loo Toilet Spray!!!

7 Inch Ecco Stool

sp-ecco-2T• Economical with out compromising efficacy
• Ergonomic to allow for proper alignment for easier and efficient elimination
• Durable, built to last a lifetime
• Kid and Family approved (toddlers and kids LOVE it)
• Clean and sanitary
• Weight Capacity: 350 lbs


Turdle-Loo Toilet Spray


• Artisan Alcohol
• Naturally Occurring Enzymes
• Purified Water
• Sodium Bicarbonate
• Pure Essential Oils of: Vanilla & Lemon Verbena – or – Juniper, Cedar, Sage, Lime Oak Moss, Vetiver & Geranium – or – Lavender & Attar of Lilacs – or – Mandarin, Bergamot & Black Pepper – or – Natural Fragrance of Nag Champa.

Enter to win below!!

a Rafflecopter giveaway


Healthy Wishes, T


Filed under all day, Giveaway, health, Info

Muscle Up March | Challenge

The time for sleeveless shirts, tanks, dresses, strapless this and halter that….oh and bathing suits….yes bathing suits….time of year is nearly upon us and that means it’s time to work those ARMS!!! I think Muscle Up March is going to be a super fun Challenge! For those who already lift weights this will be a nice conditioning type Challenge and for those who are just starting out it will whip you right into high gear. We will be working all upper body, and I threw in some squats because I know you love them, so our focus will be triceps, biceps, shoulders, and back.

StrongGGH’s talk about the details of the Challenge, Reps and Sets. I have designed this for ALL levels so if you can do additional then by all means please do but my focus is to always encourage those just starting out.

Reps: Each exercise listed you will be completing 10-12 reps in each set. No matter how many repetitions you do, always use a heavy enough weight so that the last rep is a struggle, but not such a struggle that you compromise good form. AKA lift heavy!!

Sets: If you’re a beginner or if you’re starting again after a layoff, begin with ONE set of 10 to 12 repetitions, and make sure your last rep feels challenging. You should feel like you have control of the weight but if you did one more rep, you may not be able to make it all the way.

Long story short: 1 set of each exercise listed with 10-12 reps in each set

So who’s ready to see the Challenge?!!!

GGHMarchMuscle are your move break downs:

Tricep Kick Back: Stand tall, holding dumbbell with your right hand, then step forward about two feet with your left leg and bend forward at the waist. Place your left hand on your left thigh for support. Bend your elbow to bring the weight up to the side of your body?at chest level, palm facing your body?then extend your forearm back behind your body until your arm is straight, but do not lock elbow. Reverse direction, and return dumbbell to front of body. Switch and hold dumbbell with left hand and do 10-12 reps on that side. kickback

Shoulder Fly: Start standing with your feet hip width, knees slightly bent and weight in each hand. Bend elbows about 90 degrees, and raise both arms out to the sides (your arms should resemble a goal post in this position), brace your abs in tight. Maintaining the 90-degree angle with your elbows, bring your arms together in front of your chest, without letting your elbows drop below shoulder level. Open arms back out to sides and then repeat for 10-12 reps. Shoulder-Chest-Fly-1024

Weighted Arm Raise: Stand holding dumbbells at your sides, one palm facing in, one palm facing the front of your thigh, feet hip-width apart. Keeping your arms straight and shoulders down, simultaneously raise one weight in front of you and the other out to your side, both to shoulder height. Return to start. That’s one rep. Repeat with opposite arms and continue alternating.

Dumbbell Extension: hold a dumbbell in your hand, extend your arms straight above your head, then bend your elbows so the dumbbell is close to your ear (your elbows pointed to the ceiling). Extend your arms, raising the dumbbell up toward the ceiling. Repeat lowering and raising, for 10-12 reps.


Dumbbell Tricep Extension: Lie face-up on a flat bench, or the floor, with your feet flat on the floor. Grasp a dumbbell in each hand and hold them directly above you with your palms facing inward (neutral grip) and your arms extended. Keeping your upper arms stationary and perpendicular to the bench/floor, bend your elbows to bring the dumbbells toward the top/sides of your head. As your inner elbow joints approach 90-degree angles, pause and then smoothly reverse direction by pressing back to full arm extension. Squeeze your triceps at the top of the movement. 10-12 reps.


Dumbbell Bench Press: On a flat bench, or the floor, grip dumbbells in each hand, palms facing each other.  Press up the dumbbells one arm at a time so that you can hold them in front of you at shoulder width and rotate your wrists forward so that the palms of your hands are facing away from you.  (You can use your thighs to help you get the dumbbells up.)  Bring down the weights slowly to your side as you breathe in.  As you breathe out, push the dumbbells up using your pectoral muscles.  Repeat for 10-12 reps. flat-dumbbell-bench-press

Alternate Dumbbell Curl: Hold a dumbbell in both hands. Curl weight to left shoulder, then lower. Curl weight to right shoulder, then lower. Alternate arms for each curl. Do equal reps on each side. To add intensity, stand on one foot during curls alternating feet each time. alt bicep_curl_

Bent Over Rows: With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second. Slowly lower the weight again to the starting position as you inhale. Repeat for 10-12 repetitions. row

Overhead Shoulder Press: Hold a dumbbell in each hand at the shoulders with an overhand grip. Thumbs should be on the inside and knuckles facing up. Raise the weights above the head in a controlled motion, ensuring that you do not slam the arms upward and stress the elbow joint. Exhale as you push upward. Return dumbbells to the shoulders and repeat for 10-12 reps. press

If you choose to Squat with weights: Start with feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. Next, hinge back, keeping the back straight like you’re sitting on an imaginary bench. Lower the body until your thighs are at least parallel to the floor (or deeper, without losing a tight back). Complete the move by driving through the hips as you come back up to standing position.  You may squat without weights if you are feeling sore!! Dumbbell-front-squat

So who’s EXCITED?!!!! I hope you all enjoy this Challenge!!

Happy Lifting and Healthy Wishes, T


-Start with feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. Next, hinge back, keeping the back straight like you’re sitting on an imaginary bench. Lower the body until your thighs are at least parallel to the floor (or deeper, without losing a tight back). Complete the move by driving through the hips as you come back up to standing position.  – See more at:
-Start with feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. Next, hinge back, keeping the back straight like you’re sitting on an imaginary bench. Lower the body until your thighs are at least parallel to the floor (or deeper, without losing a tight back). Complete the move by driving through the hips as you come back up to standing position.  – See more at:



Filed under all day, challenge, Challenges, fitness, health, Info, Muscle Up Monday

Spaghetti Squash = MAGIC

I’m not sure if you’ve taken a walk on the foodie wild side yet and tried spaghetti squash but if you haven’t…..


This magical veggie will conveniently allow you to say Buh Bye to PASTA….yes, that’s right PASTA.


Gone will be the carb laden meals that leave you feeling bloated and gross, you know the meals that produce numbers on the scale that you have no desire to see- Yea GONE.

I’ll admit spaghetti squash can look a bit daunting, I mean it looks like a big melon, and I’m sure you’re thinking “How the heck do I cook this thing?” Followed by “How did you make it look like noodles?” Well I discovered a super easy crock pot method for cooking on Pinterest that is virtually full proof and catch this….. the insides ALREADY look like noodles! I don’t know how much cooler this veg can get. So let’s get down to cooking and EATING!

While I referenced the recipe linked above, I used about 3 1/4 cups of water in my crock pot and cooked my squash, poked full of holes, from 9:30 am – 3:30 pm on low and it came out PERFECT!

I removed my squash from the crock and let it set for about 15/20 minutes and then I couldn’t wait any longer to get shredding, plus it was virtually falling apart as I sliced into it.

After you slice it simply remove the seeds and discard them, take a fork and shred/pull the insides away from the skin and spoon into a bowl. Keep scraping the inside of the skin making sure you get every single bit of squash goodness. Now there are a few different ways we could go from here, you could eat it “plain” with maybe a swirl of EVOO and Italian Seasonings, Stir Fry it with veggies, I mean the ideas are really endless! If you’re at a loss go visit Pinterest and type spaghetti squash recipe into the search bar, let me know if you’re still at a loss after that ;-).

I was in a spaghetti and sauce kind of mood so that’s where I headed. I make my “meat” sauce using Morning Star Farms Beef Crumbles, sliced mushrooms, onions, 1 large diced tomato, 1 can tomato paste, typical Italian seasoning (thyme-oregano-garlic) and water to thin until desired thickness.







This meal is packed with protein, low in carbs, healthy, and filling!


What’s your favorite way to eat spaghetti squash and if you haven’t tried it do you think you will now?!

Healthy Wishes, T


Filed under all day, dinner, night time, health, Info

What’s For Dinner | Turkey Chili

GGHSnow2014It is still FREEEEEEEEEEEZING here in New England and the last thing I want to be doing is standing in front of the fridge trying to figure out what to make and then spending a bunch of time in the kitchen making it….. I mean that’s a lot of time I could’ve been snuggled under a blanket with this adorable-ness.






So what’s quick, filling, and will keep us warm AND provide yummy leftovers? TURKEY CHILI!! We aren’t big soup people but I love playing around with chili recipes and I’ve found that this our go-to/fave. Super simple, super quick and super YUMMMM.

Girl Gone Healthy’s Turkey Chili:

1 container lean ground white turkey

1 medium onion chopped

1 of each red, yellow, green pepper sliced/chopped

1 medium-sized can of diced tomato {don’t drain}

1 can of green chilies {don’t drain}

1 tablespoon minced garlic

1 small can tomato paste

1 medium can of chickpeas drained, rinsed well

1 heaping tablespoon Mrs. Dash southwest/chipotle/chili seasoning whichever you can find at your market

sour cream, shredded cheese, green onions for garnish


In a large skillet/pan brown coated with cooking spray brown turkey until done, use the minced garlic during this step. While turkey is cooking saute onion and peppers in a small pan until tender, add veggies to turkey once done. Next stir diced tomato, chickpeas, tomato paste, green chilies into turkey pepper pan continually turning mixture over so that it well combined. Lastly stir in Mrs. Dash seasoning and add water if thinning is needed or until desired texture is met. Allow chili to simmer for 15 minutes or so, this will soften the chickpeas a bit and merry all of those flavors together! Ladle 1 cup servings into bowls and top with small dollop of sour cream, little sprinkle of shredded cheese and fresh-cut green onion. Eat Right Away.

GGHTurkeyChiliWhat’s your favorite winter time/cold weather dish?

Healthy Wishes, T



Filed under all day, dinner, night time, Recipe

Flab Free February

It’s Here!!! Flab Free February!!!!


I know I know the next question is “What is a…..” so here you go…..

The Squat:

  • Squat down until your thighs are at least parallel to the floor. If you don’t go down that far, you’re cheating yourself and doing a fake squat.  Go way down, and you’ll feel it in every muscle in your leg.  This will give you a really strong core along with strong legs and a strong back.
  • Try not to extend your knees past your toes. If you’re doing the squats right, you should be sitting back with your ass out and back straight.
  • Don’t arch your back. The best way to make sure this doesn’t happen is to keep your head up when you squat, and KEEP YOUR ABS tight throughout the whole exercise (that’s right, squats will even work your abs).
  • Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward.

Scissor Kicks:

  • Lie on the floor with your knees bent and arms resting at your sides. Flatten your lower back onto the floor by drawing your navel in toward your spine. Draw your knees into your chest before extending both legs above your hips.
  • Maintain stability in your core and a flat back as you begin lowering your legs toward the floor. Pause when you feel your back start to rise off the floor.
  • Carefully spread your legs wider than hip-width distance without releasing your abs. Begin the exercise by swinging both legs back in and past your midline, allowing your right leg cross above your left leg.
  • Swing both legs back out to their starting position and repeat with your left leg crossing above your right. Continue until reps are completed.

Lunge Kicks:

  • Stand with your feet together.
  • Take a long stride forward with one foot, pointing your foot and knee in the same direction.
  • Keep your torso upright and your center of gravity directly above your hips.
  • Bend your rear leg until your knee almost touches the ground.
  • Push off your rear foot and bring that leg forward with your knee in a cocked position.
  • Kick at an imaginary target, then cock your knee again.
  • Continue the same movement with your other leg, alternate as such until reps are complete.

Donkey Kicks:

  • Assume start position as shown by kneeling down on all fours.
  • Keeping your right knee bent, slowly lift that leg behind you so your foot raises up toward the ceiling.
  • Return to start position and repeat with left leg, continue to alternate until reps are complete.

The Bridge:

  • Lie down on an exercise mat, on your stomach with your legs straight and together.
  • Lift your upper body and place your elbows on the floor where your shoulders were while lying down.
  • Flex (dorsiflex) your feet so your toes are pushing into the floor.
  • Tighten your entire body and lift yourself up onto your elbows and the tips of your toes.
  • Make sure to keep your body and legs straight.
  • Hold this position for as long as you can without feeling strain in your low back.

- See more at:

  • Lie down on an exercise mat, on your stomach with your legs straight and together.
  • Lift your upper body and place your elbows on the floor where your shoulders were while lying down.
  • Flex (dorsiflex) your feet so your toes are pushing into the floor.
  • Tighten your entire body and lift yourself up onto your elbows and the tips of your toes.
  • Make sure to keep your body and legs straight.
  • Hold this position for as long as you can without feeling strain in your low back.

- See more at:

  • Lying face up on ground with arms to side, knees bent, and heels on ground.
  • Lift hips off the ground until knees, hips, and shoulders are in a straight line
  • Hold 2 -3 seconds, return to start position and repeat for required number of reps.


I shouldn’t have to explain the plank….you guys have been with me through enough Challenges but for those who are new check out:

Allrighty, there you have it!!! Who’s pumped?!!! Comment below with which move(s) you’re most excited to do/try and why!!

Be sure to share this with your Friends and Family so everyone can have a Flab Free February!!! #FlabFreeGGH for social media use!!

Instagram: @girlgonehealthy

Twitter: @girlgonehealthy

Healthy Wishes, T


Filed under all day, challenge, Challenges, fitness, health, Info

Guilty Kitchen: GIVEAWAY

First of all I think Guilty Kitchen is one of the coolest names for a Blog EVER!! So creative and crafty!




Elizabeth Nyland, the Master Mind behind GK, has published a cookbook filled with her deeeelish recipes and I happened to receive one!

How gorge is that cover? This cookbook is jam packed with ahhhhmazing sounding recipes and with the turn of each glossy page you will have to find someone to keep you out of the kitchen. I mean seriously….check out this recipe for Pork Chops with Apple Compote……{I’m full on Homer Simpson drooling right now}

Apple Compote

1  small sweet onion, or 1/2 large onion,peeled and diced very finely

2   small tart apples (such as Pink Lady),peeled,cored,and diced very finely

1  tbsp coconut oil1tbsp honey


Juice and zest of 1lemon

Pork Chop

2   tbsp coconut oil

Sea salt and fresh-cracked pepper to taste

4 thick-cut pastured pork chops (loin or ribend)


1.Makthe compote: In  a small sauce pan,combine all compote ingredients and set over medium heat.

2.  Cook, stirring occasionally, 35 to 45 minutes, or until a sauce-like consistency is reached and apples and onions are  soft.

3.  Meanwhile, make the pork chops: Preheat the oven to 400°F and place a heavy baking tray in the middle rack.In a heavy,cast-iron pan, melt the coconut oil over medium-high heat.

4.  Season the chops on all sides with salt and pepper. Place in hot pan and sear for 3 to 4 minutes per side.

Transfer to oven and allow to cook for approximately 10 minutes or until a thermometer inserted into thickest part of chop reads 145°F.

5.  Serve compote over pork chops.

WOW! I mean WOW! Ok so now that I have you wishing YOU had a copy of Elizabeth’s book, Cooking with Coconut Oil Gluten-Free, Grain Free Recipes for Good Living, I’m going to give you the chance to snag a copy for FREE!!

Simply enter the giveaway below for a chance to win your very own copy of Cooking with Coconut Oil!!

Healthy Wishes and Good Luck, T

Mobile Friends enter here:

a Rafflecopter giveaway


Filed under all day, Giveaway

A Few Favorites

I often receive emails asking me about different products I use and love so I thought why not make a little post to find a few of my faves all in one place along with links on how and where to get them.

{Insert Oprah Voice Here} These are a few of my favooooorrrriiittteeee thingssssssssssss

It’s no secret that I LOVE Polar products and Polar was good to me in 2013!

The Polar LOOP: For anyone who wants to track their activity 24/7 and get guidance to reach activity goals.

Polar Loop









The Polar RC3 GPS: Tracks your route, speed and distance using built-in GPS










As the years pass I’m becoming more aware of my skin and how it needs a different care regimen now as opposed to say oh my teens and 20′s.

Eclos Cleansing System: I received this Cleansing System as a Klout Perk and I loved it!

Eclos Cleansing System









Freeman Beauty Charcoal and Black Sugar Facial Polish: Polution…debris…it’s a wonder skin can breathe! This unique mask and scrub works double time to detox skin.

Facial Polish









My Ninja Blender that the hubby and Zac gave me for Christmas!! Truly Ahhhhhhmazing!

Ninja Blender









I love all of the yummy supplements that The Petteruti Center offers, I can even use some of them with my Ninja Blender!

The Petteruti Center









This gorgeous bracelet by Aura Handcrafted Jewelry given to me by my Friend and Co-Worker Ashlee!

Aura Handcrafted Jewelry









LOVED this customized Christmas sign created by my friend Sarah! Sarah offers a wide variety of customized gifts via her Etsy Store, Sweet Lil You Boutique, go visit now!

Sweet Lil You Boutique









And lastly I’m LOVING running 5k’s! My favorite part of the 2013 race season was that my family got in on the fun too!

5k Collage








I want to know what YOU are currently using and loving!! Tell me in the comments below!

Healthy Wishes and Happy 2014, Tera


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Filed under all day, fitness, health, Info, product review

You Could WIN A New YOU!

I’m sooooooooo EXCITED to share this amaze balls opportunity with you guys!!! 1 VERY lucky Winner in the Rhode Island area will receive the Chance to Change Their LIFE!! My friends over at The Petteruti Center are running their first ever New Year, New YOU contest and it is HUGE!! I am thrilled for whomever the Winner will be…. Dr. Petteruti and his team have changed my life. I’m 40 pounds lighter, back down to the weight I was when I lost my 100 pounds, and on my way to taking off the final 16 pounds and ultimately seeing my GOAL WEIGHT! But it’s not just about the scale this time, it’s about how I FEEL. Dr.Petteruti and his methods for Weight Loss are like no other. He understands that Weight Loss should be looked at on a medical, physical, emotional, and INDIVIDULAIZED level. I’m forever thankful to Dr. Petteruti and his Team, not just for my Weight Loss and the fact that I actually have a WAIST but for giving me the knowledge and power to keep going!

If this sounds like something YOU need then……Read on for deets!

How many times have you made losing weight your New Year’s Resolution? How many times have you actually kept that resolution and seen your goal actually become your reality?  We are launching our first ever New Year, New YOU Contest giving one lucky Grand Prize Winner the opportunity to change their life for the better. The Grand Prize package will include a FREE 6-month personalized Weight Loss Program provided by us, The Petteruti Center valued at over $1450.

The winner will also receive a prize package that’s worth over $3000 and GROWING. What does it include? …Read on.

1. Private meeting with Style Week North East Head Stylist Stefanie Emond to learn how to shop for your new body!!

2. Twenty-eight weeks worth of smoothies/juices from Raw Bob’s Organic Juicery in East Greenwich to enjoy every week through-out your 6 month program!

3. Jane Bausch monogram style necklace from Providence Diamond! {You choose which letters you would like of course}

4. Professional photo session, boudoir or portrait – your choice, by Teresa Sweet Photography complete with professionally done hair and make up by Salon KG! Along with your session you will receive 2, 8X10 prints and a digital disk of edited images to showcase the New YOU.

Just added TODAY!!! A Polar FT7 Heart Rate Monitor in the color of your choice!!!

And that’s just the beginning! We are going to be adding additional prizes through-out December so stay tuned!

How do I become the lucky winner?

Simply by completing ALL of the steps below!

a Rafflecopter giveaway

Healthy Wishes and best of Luck, T

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Filed under all day, Giveaway, health, Info

Feel Fabulous Fall Challenge

First, Happy Halloween!!!!


Now let’s talk about tomorrow, Candy Hangover Day-AKA November 1st! I’m not judging you I’m going to have a little Halloween Treat or 2 myself, I’m not perfect nor am I “above” allowing myself a little treat…… that’s why I work out ;-).

BUT, I do know that today is the only day I will indulge and tomorrow is a new month…..and the start of The Holiday Season!!! I want to be ready for The Holidays and I want to know that I’m going to be able to LOOK as amazing as I know I can FEEL. I want to stay on track and continue on my weight loss journey, so how do we do that? A CHALLENGE OF COURSE!!!!!

Starting tomorrow, 11/1, through Wednesday 11/27 I will be cleaning up my eating BIG TIME!!! My eating is already pretty good, no bread-no starchy veggies (potatoes, corn, etc)-no soda-limited coffee, no dairy other than my once a week greek yogurt, etc….

However I do drink beer, I do indulge in the occasional sweet treat, I sometimes don’t eat enough in a day (that actually happens more than I’d like), I don’t drink enough water, my fruit and veggie intake hasn’t been to stellar, and I need to just reign it all in. So for the weeks leading up to Thanksgiving I’m pledging to eat 3 meals a day that have a lean protein as well as a serving of veggies, I’m going back to making smoothies in the morning filled with fruits and green veggies, I will have an afternoon snack so that I’m not starving at dinner, and I will drink a minimum of 64 oz’s of water, and the biggest one of all….. NO BEER!!! AHHHHHHHHH that’s going to be the most difficult one, I L-O-V-E beer.

So who will join me?!!! If you’re in share the picture below along with the link to this post and let’s clean it up!


Healthy Wishes, T


Filed under all day, challenge, Challenges, health, Info

Embracing a Plateau

If you have ever been on a weight loss journey then you know a plateau is inevitable. You also know that it SUCKS to put it bluntly. You’re doing all of this work and keeping yourself accountable, you’ve “given up” foods that you love to ensure that your health gets on a positive track and it’s going really well for some time and then….. BOOM, a WALL. It’s as if the scale freezes and our bodies say nope I’m good and comfy right here…… but you know you’re far from good and comfy. This my friends is a plateau. I’m on one.

I have lost 34 pounds since the beginning of June which is when I became a patient at The Petteruti Center. Don’t get me wrong, 34 pounds is AWESOME. I’m actually at the weight I was at upon losing 100 pounds, and I’m 9 pounds away from the lowest weight I ever was…..but I still want to lose another 10 after I get down to that previous lowest weight. So I have 19 pounds “looming” in front of me and here I sit, bobbing. I experienced this same plateau the first time on my 100 pound journey from 2008-2009…. this EXACT plateau, this EXACT weight, and I bobbed between the same 3 pounds up and down for a long long long time until all of a sudden the scale moved down and kept going allowing me to lose a total of 110 pounds.

So what’s different this time? Why am I frustrated when I know that the last time I broke through? Because I’m working HARDER this time, I’m more strict on myself, I know how I feel at that lower weight, and I can only imagine how the final weight will feel…… and I want to feel it like yesterday. I sort of word vomited this on Dr. Petteruti and Shannon at my recent Weigh In and Wellness Check and Dr. Petteruti wrote this amazing “letter”. Take a look.

It’s out there waiting for you, ready to take away your enthusiasm and your optimism. The wall, the weight-loss plateau. In order to succeed on your weight-loss journey, everybody must conquer the wall. Why is it there? And how do you get past it?

Simply put, your body does not like change. Come to think of it neither does your brain. Change of any sort brings stress into our lives, even a change for the better. This is true in the arena of weight loss. Your body perceives the weight reduction as a problem to be solved and quickly swings into action creating counter regulatory hormones that will slow your metabolism, preserve fat mass and drive up your hunger.

Behavioral techniques to overcome the wall or to first accept it’s inevitable arrival and not become more distressed that your weight loss has stalled. Maintain your workout tempo. Increasing the duration and intensity of exercise is generally not useful in stimulating further weight reduction.

Sometimes the best approach is to just stay at your new setpoint for a while, perhaps weeks at a time. This will enable you to build confidence in your current nutritional patterns and prepare you for the next change.

When you’re ready, scrutinize every source of nutritional intake then target some areas for change. This can be difficult if you perceive yourself as being already nearly ideal in food choice and volume.

Another form of plateau must be acknowledged and this is when a person is achieving a physiologic healthy weight but one that is not consistent with the goal they originally set for themselves.

Sometimes, the way to deal with a plateau is to fall in love with a new target and embrace the healthy shape you have achieved. When it comes to weight loss, one size never fits all.

Live your best self, Dr. Steve Petteruti

I kinda sort of hate this because he’s RIGHT, LOL. The last statement is soooooo true and allowing ourselves to come to terms with possibly staying where we are for a season of time, or for good, or setting a goal higher than what we had “planned” is so hard. For me knowing that my body stayed at this weight for a bit before and then began losing is sort of comforting but at the same time weighing in and seeing that same number is tough….. it’s what my body needs to do right now.

So 34 pound weight loss I embrace you, I’m thankful that my body has allowed that much to come off, and when it’s ready to take off that last 19 pounds I’ll be right here waiting…… just don’t take to long to get ready ;-).

Healthy Wishes- T

I’d love to know about weight loss plateaus you’ve experienced!

How did you break through?

How long did it last?

Share in the comments below!


Filed under all day, health, Info

Monster Dash

Yesterday was probably a day that will live on in my memory for a long time, forever actually. I have said many times before that growing up I was never a runner. I had every excuse in the book to get out of running, and I continued evolving those excuses well into adulthood. I started running 2 years ago, and while it started out as an occassional thing and something i still wasn’t really enjoying the farther I could go and the more often I actually ran the more I began to kind of like it. Fast forward to now, seven 5k races later and a very grouchy Tera if I DON’T get to run, and here we are. But yesterday was the icing on the cake because you see yesterday Zac, my 5 year old son, ran his first race! Zac and my hubby participated in the Monster Dash Mini Youth 1k in full Captain America gear, and I was the proudest mama in downtown Providence. Check out the video below, and I apologize for my LOUDNESS!

My son is on the Autism Spectrum, for those who don’t know, so let’s just take in what a HUGE deal this is.

1) he’s in full costume

2) it was soooooooooo crowded and loud

3) it was cold

4) he just started running with me over the summer

5) he ran the entire race and was so happy afterwards

6) Zac is the most amazing little boy in the world and he’s my hero

I was so proud, happy, overjoyed, elated,  and even now as I type and think about it my eyes are filled with tears. Something that I hated doing when I was his age is something that makes him feel good, makes him excited, and it’s something we do together and enjoy…..I’m not sure it gets any better.


After Zac’s triumphant race it was my turn to run the Monster Dash 5k, and it was just a weeeeee bit crowded for the first .75 mile or so. The course took us through the heart of downtown Providence and wound it’s way over to Point street and back through that same tight area to finish where we began at the Dunkin Donuts Center. I was a little nervous as I hadn’t run in a few days but despite having to walk, due to lack of space to actually run in, I ran my fastest 5k to date!


I’ll take it! I can’t wait until Zac is old enough to run the 5k’s with me and I’m so thankful that he enjoys it…… secretly I’m thankful because of him I’ll keep running, I’ll do almost anything to make that little boy happy.

Next up Family Turkey Trot on Thanksgiving Day!!! Being the obnoxious Mom I am I just have to share one more photo collage with you……


Healthy Wishes, T


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Peanut Butter and Peppers

I love weekends. I especially love weekends that have an extra day! So nice to know that the hubby, Zac, and I all had an extra day together, and that meant I had extra time to spend in the kitchen. I haven’t baked in a while so I thought with all this extra time why not whip up my flourless peanut butter cookies to enjoy after dinner and to snack on while we watched The Walking Dead premiere!!



But we didn’t just munch on pb cookies, I made Fire Roasted Stuffed Peppers for dinner! Both recipes are below, and as always feel free to Share, Pin, or Tweet them until your heart’s content!

Fire Roasted Chicken Stuffed Peppers

Fire Roasted Stuffed Peppers-

- 2 to 3 boneless chicken breasts diced

-3 medium sized red peppers

-1 15 oz can fire roasted tomatoes (run through your food processor to puree)

-large pinch of red pepper flake

-pinch of sea salt and pepper

-handful of fresh chopped cilantro (optional, I didn’t use this time but I have in the past!)

In a large satuee pan cook your chicken until golden, add in seasonings and tomato puree and mix, turn heat down and allow to simmer. In a large pot boil water and and red peppers to pot, allow peppers to boil until nice and soft.

Remove peppers from water and spoon in chicken mixture, place in a small baking pan and pop into pre heated 350 oven to warm everything through, about 5 minutes.

Flourless Peanut Butter Cookies

Flourless PB cookies


-1 cup of chunky peanut butter (soften in the microwave about 30 seconds)

-1 cup of splenda or organic raw sugar

-1 large egg

-1 tsp of vanilla extract

In a mixing bowl combine everything but pb and mix using your mixer, everything will be a gorgeous yellow and creamy. Add in pb and continue to mix until nice and thick. Spoon onto baking sheet and place in pre heated 375 oven for around 10 minutes or until cookies are golden and firm on the outside. Allow to cool and devour!

Healthy Wishes, T



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PUMPKIN! Recipes!

It’s that time of year…. PUMPKIN everything is taking over!!! while I know there are some of you out there that don’t like pumpkin, how or why I don’t know, so if that’s you then you might want to skip this post as it’s filled with my favorite Go To Pumpkin Treats! For those of you sticking around not all of these recipes are 100% clean and totally healthy so always remember to enjoy treats in MODERATION! No one said you can’t have any, you just can’t have ALL OF IT ;-). Here we go!!

Pumpkin Protein Smoothie

-1 1/2 cups Light Vanilla Soy Milk

-1 scoop protein of your choice (I use Neocell Chocolate Protein)

-1/4 cup canned pumpkin puree

-pinch of cinnamon and ground ginger

-5 to 8 ice cubes

Combine in blender, blend until smooth.



Pumpkin Bars

1/2 cup butter, softened (I used I Can’t Believe It’s Not Butter)

1/2 cup brown sugar (I used the Splenda brown sugar blend)

1 cup all-purpose flour (can use Wheat Flour)

1/2 cup rolled oats

2 eggs

3/4 cup Splenda or Stevia

1 (15 ounce) can pumpkin

1 (12 fluid ounce) can evaporated milk

1/2 teaspoon salt

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon ground cloves


Preheat oven to 350 degrees F

In a medium bowl, cream together butter and brown sugar. Mix in flour. Fold in oats. Press into a 9×13 inch baking dish. Bake in preheated oven 15 minutes, until set.

In a large bowl, beat eggs with Stevia or Splenda. Beat in pumpkin and evaporated milk. Mix in salt, cinnamon, ginger and cloves. Pour over baked crust. Bake in preheated oven 20 minutes, until set.

Let cool before cutting into squares. Devour!

Girl Gone Healthy Pumpkin Muffins

1 1/2 c. STEVIA
1 c. I Can’t Believe It’s Not Butter Baking Sticks-softened
3/4 c Egg Beaters Just Whites
15 oz can organic pumpkin pie mix
1 1/2 c. wheat flour
1 1/2 tsp. soda
1 1/2 tsp. all spice
1 1/2 tsp. baking powder
1/2 tsp. salt
1 tsp. vanilla
Measure all ingredients in a big mixing bowl. Beat together well for 5 minutes. Pour into cupcake pans (fill more than 1/2 full).
Bake at 400 degrees for 18 minutes.
And for a little reminder for those of us who LOOOOOOVE Starbucks Pumpkin Spice Lattes…..

Have a Fabulous Fall!

Healthy Wishes, T


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So You Lost Some Weight……

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October Oblique Challenge

Happy 1st Day of October!!! Ah Fall, Autumn…. whatever you want to call it. Cooler weather, blue jeans, cozy sweaters…. you probably think this is the time to hide those last few pounds you may have put ON at the end of Summer or that you might not have been able to take OFF, well you’re WRONG!! We aren’t bears this isn’t time to gorge on food, stock pile for the winter and nap.



This is the time to keep moving towards those goals, keep on plan, and once Spring comes emerge with our bodies ready to go! So I think we should kick things off with a little Fit Challenge and what better body part than the tummy! Details are below, please share,  Pin, Tweet, Facebook, and Instagram this post to get all of your friends and family in on the fun! You may do the Challenge as many days as you like but it must be done AT LEAST 3 DAYS A WEEK, you can do 3 days right?! YES YOU CAN!! Feel free to add this into your regular work out routine, on top of your regular work out, do it on rest days etc…. have fun and let’s Obliterate those Obliques!! below shows examples of the moves listed above!


Don’t forget to share the Challenge and Have Fun!

Healthy Wishes, T

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I Have How Much Fat?

I had my Bi-Weekly visit with my friends over at The Petteruti Center today and I was able to hop onto their new handy dandy space aged wicked cool scale.

This little gem measures all of the important things that make up our body weight like muscle mass, skeletal mass, body fat mass, the amount of fluid one’s body is holding….. yea pretty intense! I’ve been excitedly dreading the arrival of this new toy for weeks, partly because I had absolutely no idea what my body fat percentage would be and I have been running and lifting weights and I was hoping that my muscle mass number would be nice and high which would also be a reason for the scale to reflect a “high” number for someone of my height. As my lovely Wellness Coach Shannon entered my stats into the computer and the scale weighed me, down 2 more pounds by the way for a total weight loss of 32 pounds with 21 more to go until goal weight, the scale began humming and computing gathering all sorts of data that was either going to burst my bubble or make me want to make out with it….. it actually did a little of a both in a way.

I really thought this machine was going to tell me my body fat was like 75%….. no really. I honest to goodness was ready for it to chuckle and reach out and tickle my sides and say “Omgosh aren’t you just the cutest little chubb”…… well it didn’t and my body fat percentage is BELOW 50%! It’s actually 42% which is not great and I need to be at around 25% to be at optimal health, as we all should be. Being in the 25% body fat percentage range reduces our risk for cancer, heart disease, diabetes etc etc….. it’s not just about becoming skinny it’s about extending my life and making sure it’s the best one possible. After I was a bit down at how close it was to 50% Shannon let me know that my muscle mass was coming in at a 94!!!!!!!!!!!!! That to me is total ROCKSTAR status!! I have grown to appreciate the fact that I have a lot of muscle mass, some of which I haven’t worked on it’s just naturally there from years of dance, but for most of it I have been running and curling and toning and it’s paying off. I never thought of myself as an “athlete” and thanks to Dr. Petteruti that’s the body classification I’m put into. I’m built, I’m strong, I’m a little force to be reckoned with and I have to say my attitude is changing. Then Dr. P and Shannon dropped the bombshell of all bombshells on me…..

From here on out it’s no longer about reaching the number on the scale…. no scale…. I repeat NO SCALE!!!!!!! It’s going to be about reducing that body fat percentage and continuing to lower my BMI (Body Mass Index) number. If you’ve been tuning into my Silencing the Fat Girl Inside Videos then you know this whole NO Scale thing will be a big deal. Not that we won’t be monitoring the scale but the number we see won’t matter as much as the percentages Dr. P wants to see. Once we saw how my body was made up as a whole and how many calories my body burns at rest we were able to completely re-evaluate my whole plan….. and it’s CRAZY EXCITING!

I left Dr. P’s with a little pep in my step, I felt confident, determined…..even a little SPICY! So guess what’s for dinner…..

Spicy Turkey and Black Bean Stuffed Peppers

 Spicy Turkey Stuffed Peppers

-1 lb white ground turkey

-1 taco seasoning packet

-3 cleaned bell peppers

Don’t toss the tops!!! Chop them up and add them into the turkey mix!

-1 15.5 oz can black beans rinsed and drained

-fat free, reduced fat, or shredded rice cheese for topping

-1 tablespoon minced garlic

In large skillet coated with cooking spray saute your garlic and chopped pepper tops. Once soft add in turkey and cook until done. Pour in black beans and mix well, stir in seasoning mix according to the instructions. Allow mix to thicken. Meanwhile in large pot bring water to boil and allow peppers to blanch. Once peppers are soft and turkey mix is thick, spoon turkey into peppers and top with cheese. Place in pre heated 350 oven and bake until cheese is melted, serve warm!

Healthy Wishes, T

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Running for a Cause

Last weekend I ran one of the largest foot races EVER, and I don’t mean just for me I mean it’s one of the largest foot races participant wise, the CVS Caremark Downtown 5K in Providence!


This race boasted over 8,000 runners and I couldn’t have been happier to have run it as part of Team A is for Adelaide in support of Dwarfism Awareness.


Standing next to me is our fearless leader and Team Captain Chelley and the Mom of the adorable Adelaide. Chelley is a shining example of a Mom Warrior and works endless hours to bring awareness to a cause that impacts her family. In fact she has worked so hard that the state of Rhode Island will now be recognizing October as Dwarfism Awareness Month! As a Mom to a child on the Autism Spectrum I have so much respect for Chelley and the battles she fights, but her battles are so much more difficult as Dwarfism is “misunderstood” if you will. I urge you to click on the links I have included above and learn more not only about Dwarfism but the Amazing Adelaide too!

I have to say I wasn’t really looking forward to running this race. I knew it was going to be crowded, I came down with a cold 2 or 3 days before the race and couldn’t swallow or breathe, Zac and Ryan weren’t able to come cheer me on and it’s kind of a bummer finishing a race with no one there to cheer you on at the finish especially when the finish is UPHILL lol…… BUT I am so glad I went.

Not only did the race go really smoothly and start ON TIME but the atmosphere was like no other race I had ever done. There were professional and olympic level athletes running this race and the course wasn’t easy, but as we began to run and the course began to get challenging I looked around and noticed so many people stopping to help other people. I don’t know if they knew each other or not but it seemed as if everywhere I looked someone was stopping to check on a person that seemed to be having a difficult time. This was my 7th race and this was the first time I had seen that through out the entire course…. it made me smile and it made me happy that I was part of this community of runners no matter how fast or slow no matter what time I finished…. if I fell one of them would be there to pick me up even if they didn’t know me and that’s just AWESOME. While I finished slower than I had planned, I also didn’t plan on being sick, I was happy to finish running UP that HILL and I was even happier to finish representing a Team that stands for such a great cause!


Healthy Wishes, T



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SILENCE {P.S. There’s A Recipe}

So I took a little hiatus from the blog and sort of jumped into interacting with all of you via Facebook, Twitter, and Instagram with all my might and it was really FUN! I had the chance to chat with some of you that I hadn’t had the pleasure of before and I was able to reconnect with others that have been with me since the good ol days of ’09 when GGH began. I also took a little break because I began brainstorming and preparing for Girl Gone Healthy to head into the next phase, the phase I think I knew would always come and maybe the phase I knew I’d always fear the most…… the end? The final phase? Maintenance? Could it be close?

My appointments with my amazing, and EXTREMELY patient might I add, Wellness Coach Shannon over at The Petteruti Center were beginning to turn into full on therapy sessions. We spent the majority of the time with me crying and Shannon listening and consoling and me crying more and Shannon encouraging me to share what I was I feeling with all of you. She let me know that I wasn’t alone. Everything I was saying to her she was hearing from others or had heard before and someone needed to step up and say ENOUGH! We aren’t going to let this inner voice dictate our lives any longer and we especially aren’t going to let a SCALE run our lives….. but that’s just it. The voice, the scale….. they were to powerful and it’s 2 against 1 and that’s why it was time to Silence the Fat Girl Inside!

I want to THANK each and every one of you who have watched the first episode and have given me such awesome feedback, letting me know you struggle too. We CAN do this, we CAN reach our goals, we CAN feel good about ourselves, and we will do it together! Be watching for Episode 2 coming this weekend!!

Now here’s something you haven’t seen in a while….FOOD!!

Spicy Chicken with Poblano Peppers by Haylie Pomroy

Prep time: 20 minutes

Total time: 45 minutes

4 poblano chiles, halved lengthwise and seeded

1 Tbls. chicken broth or water

1 pound boneless, skinless chicken breast, diced

1 cup diced onion

1 cup diced red bell pepper

3/4 tsp. smoked paprika

1/2 tsp. ground cumin

1/2 tsp. sea salt

1/2 tsp. freshly ground black pepper

1/2 tsp. minced garlic

2 Tbls. finely chopped fresh cilantro

Preheat the broiler to medium. Place the poblano halves, skin side up, on a foil-lined baking sheet. Broil 8 minutes or until blackened. Seal the peppers in a plastic bag for 15 minutes. Peel and discard the skins.

Heat a large skillet over medium-high heat. Add the chicken broth or water, along with the chicken, onion, bell pepper, paprika, cumin, salt, pepper and garlic. Sauté until the chicken is lightly browned and the vegetables are tender, about 8 minutes. Remove the pan from the heat.

Place the poblano halves, cut side up, on a serving platter or plates. Spoon the chicken mixture over the peppers, sprinkle with cilantro, and serve.


Healthy Wishes, T

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Why Can’t I lose Weight?

How many times have you asked yourself this very same question? The question may be asked at the beginning of ones journey or even half way through when those awesome plateaus come into play….. either way I bet you’ve asked yourself or even your doctor this question.

What if I told you I may have part of the answer….. and no it’s not just the old “eat right and exercise” it’s a little more developed than that. While eating right and exercising certainly DO allow you to lose weight we can’t simply rely on that alone. We don’t all just wake up one day begin eating clean, run 5 miles 3 times a week and drop 10, 20, 30, 40, 50 pounds in a matter of weeks….. if that was the case no one would be overweight. The reasoning behind is your brain…… yep your good ol brain.


At my appointment with Shannon, at The Petteruti Center, this week we discussed the brain and how it indirectly effects they way and what we eat. Check it out:

“Eating is a primitive behavior. It originates from the brainstem, the part of our brain that has to deal with basic survival skills such as breathing, blood circulation, even reproducing. We can no sooner think our way through eating impulses then we can think our way through breathing. An over reliance on our perception of willpower and our belief that our intelligence can out wit our brainstem and its primitive behavior will lead to failure, the powerful impulse of the primitive brain requires a more fundamental remedy. Don’t rely on yourself to make good food choices when staring into the fridge at the moment of intense hunger when you haven’t stocked your home and fridge with good food choices….. “ - Dr. Petteruti

So how can we conquer the primitive brain? And what about those times where it’s not just hunger, but it’s emotional….. you feel the need for comfort?

We have to prepare, we have to have Premeditated Discipline. Dr. Petteruti describes Premeditated Discipline as simply planning ahead. Stock your cabinets, freezer, and fridge with foods you CAN and SHOULD eat, always have snacks on hand in case meals are spaced far a part due to last-minute meetings, traffic, etc….  this will prevent over eating as well as cheating.

Our shopping and cooking happen on subconscious levels, they are habit. That was one of the most difficult parts in the beginning of my journey, learning how to shop and cook in a whole new way, but it CAN be done. (Make a list, stick to the list, and don’t go hungry those are my personal tips!)

In short, changing your habits and they way we think and feel about food can provide the changes in our bodies we WANT to see….. easier said than done I know, believe me I know, but everyday is a new day and with small changes and a positive outlook you CAN do it.

Healthy Wishes, T

I want to know what your biggest food obstacle is, tell me in the comments below along with how you will out wit your brain and conquer it!



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My 1st Healthy Vacation

HOWDY!!! I apologize for being away for so long but I just returned from a 10 day vacation with my family in TEXAS!!

Texas Vacay


This vacation was special for a few reasons, the first being that I haven’t been home since 2008!!! I have family that had only seen my adorable Zac one time when he was 4 months old! Crazy right?! Another reason this was a special trip was on a more personal level for me. The last time we visited in 2008 I was 270 pounds….. I hadn’t begun my healthy journey and I ate EVERYTHING I could get my hands on and then some! My husband was also still heavy and hadn’t started on his own journey to health…..we were quite the pair ;-).


Before my trip I had my visit with Shannon at The Petteruti Center and we had been discussing for a couple of weeks why this trip was going to be different and why I needed to have a plan. You see I had never vacationed “healthy”. I had always eaten whatever I wanted in disgusting amounts, enjoyed several drinks, indulged in dessert, fast food, and working out was the FARTHEST thing from my mind…. Hell I didn’t work out when I wasn’t on vacation so why I would work out ON vacation?

As I began getting the suitcases out and making lists of what we would need to bring the 2 items on the top of my list were my Polar and my New Balance 630′s….. I’m gonna let that sink in because I still can’t believe it! In the 20 years I spent living and growing up in my home state of Texas not ONCE did I ever run for enjoyment or exercise, not once. But one of the things I was looking forward to most was running by the water near our hotel, and now at 32 years old I couldn’t wait.

But packing work out gear and running shoes is the easy part, the hard part was keeping that excitement to run and be active and even harder than that was saying NO to some amazing food that I certainly can’t get here in Rhode Island. That was the plan Shannon and I had to put into place and I had to be sure to stick with. Shannon and I decided that writing down the foods that I would WANT to indulge in most might help, and then we could talk about why I would want them. We also chatted about having access to my favorite healthy snacks and what I would need to pack to take and where I could pick up items that weren’t able to be packed. Shannon also reminded me that I still needed to eat as I do here, meaning breakfast- lunch-snack-dinner and be as active as possible even if that meant not getting in a run or having access to a gym…… it really was a lot to think about, and to be honest scared the HELL out of me. I lost 21 pounds from the beginning of June through July 25th, the day I stepped on the plane, and was I really going to let all of that hard work slip away with Jack in the Box, Whataburger, Pecan Pie, and Sonic? It sure was tempting……. and did I indulge a little? YOU BET! Did I run everyday like I swore I would? Nope only twice but we did activities that called for walking and we took family walks every night to sight see and enjoy the warm Summer weather. Did I have alcohol? YEP I love craft beer and haven’t had it but one time since May 28th and there was no way I was going to pass up a wide variety of Abita beer…. but I limited myself to 1 beer each time and then followed that with water where as before I would’ve had 3 or 4 and no water. And as for the food….. I kept it clean for about 90% of the time which was probably what I was most proud of and I didn’t even indulge on half the items I had written on my list.

But what about the scale? Were my few indulgences and lack of gym sessions coupled with copious amounts of relaxation and down time with my family going to make me see a number I didn’t want to? I’m proud to say that my first morning back here in Rhode Island I stepped on the scale and only gained 1 pound during my 10 days away, and when I weighed in with Shannon at The Petteruti Center a few days later I was showing a loss of a 1/2 pound down from last weigh in which was 12 days prior. All in all I think this was a successful and healthy vacation. I’m so thankful to have Shannon and the team at The Petteruti Center ready to cheer me on, answer my questions, and be just as excited as I am about this new journey.

The girl who went to Texas in 2008 is no more…… the healthier me had more fun anyway ;-).

Healthy Wishes, T

I want to know if you’ve vacationed since making a lifestyle change!! Tell me about your first vacation as a new you in the comments below!



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