Happy New Year! TITM time for Cheryl Baldwin! Read on to find out more

What is a TITM?  A Transformation In The Making.  And yes, I have been coaching people to the other side of happy since my early 20’s, but this one we are doing differently. We are going public with it while it happens, instead of waiting for success and numbers. Two reasons.  One, maybe some of you will relate to the journey and benefit from watching and because I need your help.  I believe that your support will help push Cheryl to a place she has never to before and because it’s being done in front of you she will have a harder time backing out!

I met Cheryl and her partner Terry just over 4 years ago.  Man was she shy.  Her eyes would look at me like a scared little kid.  She sat all the way in the back of my yoga-like class in the dark and I still hooked on to her!  We bonded.  I wanted to help her.  Cheryl has been struggling with her weight her whole life. She was terribly afraid of success and making changes.  It was a tough one for me to figure out, although I fully understand why people fear success, there was something else to it.  Afraid to work for fear of changing, getting healthier and feeling better?  Then one day, while talking we discovered the why.  At 10 years old, Cheryl was fully developed.  Having an 11 year old, I know how innocent that age still is, or can be.  She had a body and that body was getting looks that a 10 year old brain could not comprehend.  She just knew it didn’t feel good.  So the weight started climbing up.  She was safer in an an overweight body because then her boobs and curves would not stand out.  It took 33 years to crack that code!  Now at 46, Cheryl has to make changes for her health.  She has diabetes, that is weight related.  She has excuses.  We got those out of the way.  She is sedentary.  That’s got to change.  In fact, she hates exercise right now.  Sweet.  Even better, she’s been eating like crap. This is going to be fun!  Having said all that, I believe this time she really is ready.  That means going to a place she’s never gone to before.  She has been on and off for a long time and is ready to be on with no off.  This is for both of them because Terry needs it too.  It will require shopping, prepping and being accountable week after week. With a BMI of 49 at 222.3 pounds, she has NO CHOICE.
Week 1:
Weight:  222.3
Height: 5’3″
BMI: 49%

Cheryl, you can do this!  I have faith in you and Iron Beauty and the people who will be following you!  Cheers to good health in 2016! Check out the Iron Beauty FB Page for pics that will be posted right after this goes up, and follow the weekly progress for success in 2017! All good things.

Your Stalker
Kathi Sottosanti



Ever feel like you have to escape? Life is a lot. We are on overdrive and so incredibly plugged in. It’s a disease that needs a name. It’s like watching a sci-fi movie as I walked through the city today. Imagine hearing 100 phone conversations in quick blurbs while you’re not speaking. Just observing. It’s so easy to go on overload. Everyone is talking. Is anyone paying attention?

Our kids are so plugged in they’re not living in reality they’re living in phonality. It’s so sad. It’s a life based around who’s calling, who’s face-timing, who’s snap-chatting, who’s texting. Did you know there was something called Phantom Texting? A problem facing the under 20 crowd where they think they hear their phone go off. JEEZZZZZZZ. Let me ask you this. Do you look at your phone because you are looking to see what’s up from 2 minutes ago? YES YOU DO. It’s a disease. An addiction. Who’s writing us? What’s new? We eat dinner and have a conversation, yet we cannot wait to get to our phones. So once dinner is kind of officially over we grab our devices and it’s good bye. Why? Because we put our friends on temporary hold only to have dinner with our family. We actually can’t wait to get back to them but we do the obligatory dinner time. That’s so fucked up. We took a temporary break from our real world to plug into our FAMILY TIME! WOW! What the hell is happening to us? We get jittery because the dinner conversation is going on a little too long and we have to RESPOND. To whom? Who is more important than our children and yes I am guilty!

Today I had had enough. I unplugged. I got on a train and went to the city where no one knows my name. I was mindful. It was so interesting. I walked a ton. I sat in parks. I listened to music that was so beautiful. I watched as a couple dance at 4:30 in broad daylight in a park and thought how cool is that?! I watched a squirrel eat out of a woman’s hand like it was a house pet. I had no WIFI. I did my best to disconnect and read, with the exception of checking in on my kids after school. I felt the sun on my face as I sat on the park bench. I felt the presence of the stranger that asked to sit with me. I connected with no one and everyone. They were a part of my peace in a weird sort of way. How can we break this horrible disease of human disconnectedness? The stacking game is great, friends over phones, young people stacking their phones on the table so they can have real time with each other. BRAVO. We need to start seeing each other. Paying attention to each other. The phone gives us so much love that it makes it easy to not love what is right in front of you. That is bullshit. Can we turn it around? We’re doomed in my opinion if we don’t. Pay attention or pay your phone bill. You tell me what’s more important.

Love always,
Your Iron Beauty Coach
Kathi Sottosanti


I got an inbox this morning at Iron Beauty from a woman who really struggles with her weight.  She asked the following questions.

“How come the people in your pictures are in great shape?  I never see anyone who looks anything like me.  Do larger people go to your gym?”  Well that opened up a real heartfelt and honest conversation with my friend about a very real subject and it was a conversation that I’m glad we had.  YES, there are women all sizes in the gym (and in my pictures, but some people HIDE in the back because they don’t want to be seen and I make them get in). Fitness bodies are not all small.  A big woman can be a very fit, strong woman.  Even that can be intimidating.   Immediately after she asked me those questions, she thought about it and said, “The truth is I would never want to be in a picture because then I would have to look at myself.”  Heavy heart moment.  If one person feels that way, then countless others do to.  We are never alone, which is why I share this story.

Our body fat is often attached to a bigger issue, an emotional one.  We’re eating to numb ourselves, we’re addicted to sugar, we have experienced trauma, loss of a loved one, poor body image, stress with a relationship, kids or simply because it’s all we know.  It could be how you grew up culturally.   Thirty years ago there was no internet.  Our parents and grandparents did the best they could (or not) at the time. There were no guidelines on food and when the guidelines did come out in the early nineties, in the form of a pyramid, it called for 6 to 11 servings of grains, bread and pasta which we now know was so wrong.  But we trusted in the experts at that time!  We’re only as smart as the Dr’s right?  Not in this case.   My father had his first heart attack at 48!  He grew up without money and my grandmother fed in quantity not quality.  She did the best she could. She also smoked like a chimney and had a yellow circle in the ceiling above her head from the smoke. I didn’t know her struggles as a woman, only as a child.  9 strokes later she passed.  She did not have the info we have now.  Pregnant?  Yes, gin and tonic please.  Now with a touch of a button and my voice I know how many calories are in anything.  I know the effects of smoking and foods that lead to the dangerous fat but people need motivation, to be held accountable and most importantly to FORGIVE THEMSELVES!  Everyone is worthy of feeling amazing, but they have to believe they are first.  It’s important to note that I am not saying there is an ideal body for all, because there is not!  We all have our own personal visions of our own ideal bodies and some of us will be fit or feel great in a much larger frame than someone else.  Sexy is not achieving skinny.  Sexy is owning your body and having love for yourself.  Clearly, one of the biggest challenges, regardless of fitness.  Just a beginner.  Take baby steps.  Just walk to get started.  Let’s not think in terms of what we can’t do or weren’t able to do but appreciate what you can do.  Need help?  Ask for it.

A picture here or there cannot show you the thousands of conversations that go on day and night with so many for so many different reasons.  I ask the question to women when I first sit down with them who are over a certain weight, “When was the last time you were under 200 pounds?  Or 300 pounds?  And the answer I hear most, from grown women in their 40’s, is high school and even middle school!  That’s over 20-30 years ago.  They have lived their whole adult life at a certain weight.  So if we can get to the emotional aspect of why or when, maybe then we can begin the process of releasing.  Releasing first what got you there. If obesity was not a medical issue would it be a discussion?  Unfortunately it is in that it increases risk factors for disease.

Here are some facts to consider from the National Institute of Diabetes and Digestive and Kidney Diseases:
About Overweight and Obesity and the prevalence of it in the United States.
Overweight refers to the amount of body weight that may come from muscles, bone, fat and water.
Obesity refers to an excess of body fat.

  • More than 2 in 3 adults are considered overweight or obese
  • More than 1 in 3 adults are considered obese
  • More than 1 in 20 adults are considered to have extreme obesity
  • About one-third of children and adolescents ages 6 to 19 are considered to be overweight or obese
  • More than 1 in 6 children and adolescents ages 6 to 19 are considered to be obese.

Did you know that the terminology on a body fat chart is skewed and that the word “average” is actually overweight and “above average” is obese?  The “ideal” category is what is considered normal.  They are using words that sound nicer.  I coach online, in a gym and have coached corporately.  By nature you will see more fit people (all sizes!) in a gym, but in real life America and big, high stress corporations that’s not the case.

My wish:  That when someone thinks to themselves, I don’t want to be in a picture, I don’t want to look at myself, or that they are alone, that we don’t bury ourselves in the negative emotions, but recognize that in this country, the land of plenty, there are millions that need help. That  when you find a place that is safe and holds no judgement you hang on!  Let’s talk about it and what to do.  Iron Beauty is a safe place.  There is no discrimination in our world.  I am very involved in fitness, but not all of my clients are.  There is a reason why I coach, because so many people need help.  I am grateful that she brought up what she saw and how she felt so we can talk about the reality that it is not all pretty pictures, it’s a ton of work!

If you have read this, please take a moment to honor yourself and where you came from, your struggles, losses, addictions and that fact that you are here to read this.  Then I want you to think about this. . . Please tell yourself or me FIVE positive things about you.  Write them down.  Then really think about what it will take to you get in that picture and let’s talk! Send me pictures!

Your Iron Beauty Coach,
Kathi Sottosanti
Health and Wellness Coach
NASM Certified Personal Trainer, Instructor
Mother, Wife, Loving Stalker, Friend



Do you have a anchor on your ship? You eat well BUT. You have an anchor. That anchor can sink your ship. Coke at 140 calories is an anchor. 25 cans will buy you a pound. Let’s take pumpkin donuts, totally an anchor.  At 360 calories and 10 grams of saturated fat that will hold you back for sure.  One does not even fill you up. Empty calories.  I may know someone having an average of 6 a week. 2,160 extra calories a week that will not do one thing for your body except add almost 3/4 of a pound of weight to your frame.  A week.  UNLESS you are a serious body builder or powerlifter, and need X amount of carbs that are sometimes hard to get, so you throw in fast acting carbs immediately after training ie donuts which some guys do, to get it back into your muscles quickly, then it’s a big, fat NO.
It’s her culture to eat dessert. I respect that. So how about a square of dark chocolate with a hot cup of tea. Afraid you might eat the bar? Leave it at work under the care of a co-worker and bring a square home at night for an after dinner treat.  This at least is a healthy fat at 70% or higher.
We try so hard, but the truth is that many of us have an anchor.  Can you give up your anchor for 21 days?  It takes 21 days to change a habit.  That’s my plan with my girl to give up pumpkin donuts for 21 days because the goal is real.  It’s also SO important to GET TO KNOW your anchors.  When I spoke to the Google God and it responded with the nutrition info in all of two seconds, it was very surprising to my friend.  She was guessing it was a couple hundred calories. It is actually easier to give up that “thing” when you know that it costs you a QUARTER of your calories for the day but gives you NOTHING in return!  Imagine eating a 1/4 of your calories for a ZERO body benefit.  Yet for 400 calories, you could have 4 oz of chicken, a half a cup of rice and a cup of broccoli and get way more protein, carbs, nutrients and more in your body would be able to either build or protect your lean muscle and feel good when you were done.  What’s the donut doing?  Nothing, that’s why it’s shaped in a ZERO!  Drop your anchor off your ship and watch your body change!  Unlike the ship that would stay in place with an anchor, your ship will actually move when the anchor is GONE.  Remember new goals.  Holidays.  Strong and Sexy.
As always, see you in great shape!
Your Iron Beauty Coach and Loving Stalker,
Kathi Sottosanti



Let’s get down and dirty with FEAR.  Like take the gloves off and fight fear.  Fear is a bully.  Fear makes you STUCK.  STUCK in life.  STUCK in workouts.  STUCK in progress.  STUCK in moving forward to what could be an amazing path ahead. FEAR JUST STUCKS!  Fear is so real, yet so not real.  We live with fear because we create it in our minds to block us from life therefore giving it life.  In fact, don’t feel bad, it’s not even you, just a version of you we call the ego.  The ego in each of us wants to win so we have to fight with our good souls to get it the hell out.  We are the sole creators of our fear yet our souls need love.   When we experience fear we cannot experience love, as per my friend, (in my mind and in my future) Gabrielle Bernstein, and her book May Cause Miracles, a 40+ day practice to alleviate fear and see amazing things happen in life (miracles).  Gabby says, where there is fear, love cannot exist.  And she’s not talking about romantic love, but life love.  As a coach, the number one thing I tackle with people is fear.  As a human being, the number one thing I tackle for myself is fear.  Fear has held me back in numerous situations and I am now really working to recognize fear when it peeks it’s head in to my life.  I can now look back at scenarios and see where I remained stuck for too long and should have moved forward.  I will never forget the words of my sister Eileen when we were young adults.  She had been out with a guy a couple of times and it didn’t work out.  They ended it and she said the very next morning, without hesitation or fear, “I can’t wait to see who I meet next!”  It really blew me away because anyone else would be feeling sorry, she looked at life with adventure eyes and saw opportunity.  I admired that and have used that example to help many others (thanks sista).

I talked about this in one of my recent blogs, how during my last training phase before my competition, I would look ahead at workouts in fear wondering how I would pull them off, thinking how on earth . . . 285, 295 pounds . . . fear cannot exist in workouts.  Period.  I learned from that and made a shift.  Now I look at a 10 X 10 with decent weight and say, shit, ok, the only way to finish is to begin.  Just move.  Fear STUCKS.

FEAR holds us back from being our best selves.  Fear lies.  It tells us we’re not worthy.  Fear tells us we will die if we try.  NO WE WON’T.  Fear tells us it’s too hard.  Fear tells us that we can’t be free from an unhealthy relationship because we can’t make it on our own.  Fear tells us that we can’t lift or we’ll get hurt.  Fear tells us not to go out of our comfort zone because something will go wrong.  Fear tells us not to meet someone new for FEAR of rejection, not being good enough.  FK THAT FEAR we are already perfect, because we are a creation of God you’re just trying to brainwash us in to believing otherwise!

These things cannot hurt you.  We fail at something.  Great!  That means you are moving forward.  Failure IS THE WAY TO SUCCESS.   Failure is GOOD, it’s a lesson.  So GET OUT THERE AND KICK FEAR’S ASSSSSSSSSS.  Believe that you are worthy of trying.  We all are.  Worthy.  What you fear you have created and so you have the ability to CHANGE IT.   Create something amazing in your mind.  We know our thoughts become our actions.  When you lay your head down on the pillow, create an amazing picture.  Practice this before bed.  Create your tomorrow in your mind.  Not what you think will be reality, but what you really, truly want.  Take fear out of the picture and visualize life as if anything is possible.  I know this is hard because life is real.  I totally get it and you’re tired and don’t believe but do it anyway. Create the vision that you CAN and you will be 1,000 times more likely to get what you desire versus fearing you can’t.  Whether it’s fitness, a job, a relationship, trying something out of your comfort zone, or just heavy real life.  Fight it with feelings of ABILITY.  Feel able.  You are able. You are capable.  You can do this.  Fear is real  because we make it real, but we can fight it and we can win when we make it not real and we don’t give it power.  Amazingly you may not even know it was an something real that held you back, just that you were held back.  See it now as a separate version of yourself, your ego self and fight to release it. Here’s your new mantra:
Sayonara STUCKA!

Tell me what else you want to hear.

See you in great shape, inside and out,
Your Iron Beauty Coach,
Kathi Sottosanti


I was having dinner the other night with two great friends and this was the subject. How this couple is drawn to sweets and how they were enabling each other to buy their problem. There are many poisons to battle out there.  One in particular that I would like to talk about, as a result of my dinner convo is sugar addiction. And I would like to thank them both for their honesty.

Do you find yourself passing the seafood/deli counter in the supermarket to know that aisles 2 and 3 are juices, cookies candies? The Oreo’s are on sale two for $5 so you have to get them.  You’ll get the thin ones because they’ll be better. But then you’ll go home and eat the whole sleeve. That’s when he said we might as well get the milk and allowed it to happen. Skim milk has 12 grams of sugar in a cup as well. The voices of these foods are calling out to you no differently than someone else’s addiction.  BUY ME. COME ON. YOU KNOW YOU WANT ME. But then you eat it and feel tired, sluggish and guilty. You’re hungry at 3 pm and the only thing calling your name is a sweet treat.  Your office is loaded with sweets that you have to battle daily.   Why do we load our offices with sweets?  I was coaching a Dr’s office staff a few years ago on nutrition, as they were opening food that was bought for them by a drug rep.  It was all the different types of food I was trying to get them away from, foods loaded with sauces and creams with one big boring salad! They knew the food was being delivered and they relied on someone else to feed them. Mistake in my books.

BE RESPONSIBLE AND PRACTICE SAFE FOOD!  Sugar addicts need it to fuel the feel good hormones in their body.  It’s a fix no different than a drug or alcohol, the first taste is like AHHHHH, it’s in my bloodstream.  SUUUUGAAAAAR!  Sugar acts like a drug, the voices call out. Support from family and friends can help.  Courage to ask for help.  Being prepared at all times can help.  Have all of your go to foods ready to fuel your body.  Don’t wait too long to eat in between meals.  If 3:00 is your time, then eat something at 2:40, trick the body, on purpose to ward off the hungry time.  Have a healthy meal and include protein at that time so it’s less of a snack reward that will make you crash and actually something to really hold you over till dinner.  Give your body what it needs and you will be less likely to give it what it wants. When we’re hungry, we need food. When we’re bored, take a walk. Smell some flowers. Be appreciative for another category of life other than food. Get your mind off of it by changing your path with an action. If you can learn to not rely on the unknown you can battle with better strength. The unknown is wondering what your next meal will be which requires a choice instead of the known which is what you packed for the day. The machine in the break room is not your friend. Create a new habit by becoming aware and having all your battle snacks ready. 
Other options:
Perimeter shop the supermarket. All the good stuff is on the outside.
Do not buy what you can’t battle. Block out those foods until further notice. Go down the baggie aisle there is nothing fun there!
Magnesium helps with sugar cravings as does whey protein.
Investigate your gut health.  If your gut flora is off you could be totally craving sugar. PROBIOTICS.
Ask your partner to give you gifts of love that are not cupcakes and chocolates. Sometimes we like to keep each other stuck in our sugar places so we have company. BE STRONG.
Detox.  Trying going one day. No sugar. One day can become two. Find support. Be strong. Write us.
The longer you go the better off you’ll be because you’ll reset your taste buds.
STAY OFF artificial sweeteners. They trick the brain into thinking it’s had something super sweet and will change your tipping point for what you think is sweet.

What we can’t do alone, we can do together!

Write us, sign up for the website, share it with your friends and as always, we are here for you!

See you in great shape,
Iron Beauty Coach
Kathi Sottosanti


There’s good news, there’s bad news and then there’s gossip.  The difference between bad news and gossip is that it’s often hearsay.  It may be true, but it also may not be true.  I laughed a good laugh last summer, after the sting wore off, when I heard that I had become a lesbian.  Not that there’s anything wrong with that, but it was news to me!  Then again, you know what they say, the wife’s always the last to know lol!   I told my family right away and they took the news of my new lifestyle well, we joked about it and moved on.  I like to get to them before the outside chatter gets to them.  It’s all a part of growing in life and like my friends say, if they’re not talking about you then you worry.  Iron Beauty was taking off and ironically, our mission was, and is, to move others forward!  That will never change simply because it’s who we are, not just what we do.  We want the best for others.

Why do we hunger for other people’s business?  I was out recently when I heard someone say to another, “Did you hear about . . . “.   And I have been thinking about that a lot.  One sentence, said with a uncanny smile and without a 2nd thought, at the expense of someone they really didn’t even know.   Do they think about it again once it’s passed their lips, or do they lay their head on the pillow at night and just fall asleep peacefully, as that information travels the universe growing like a snowball rolling down a hill.   One sentence about someone’s state of being is likely attached to a million tears by the time it becomes spreadable news.  And that’s how we take care of people?  I bet that’s not a part of the thought process when it travels from mouth to ear.

Gossip is like food.  Really bad food.  Junk food!  My thought  . . . it makes your soul fat.  People crave it, even starve for it.  We are addicted to reality shows, why not share news other’s personal business too?  Where are the boundries?  We chew up the news and spit it back out of our mouths.   That’s no different than food that is spoiled.  Like the bad pistachio nut that ruins everything.  It makes phones ring and texts fly.   Our nation is already suffering from obesity of the body, it’s a good thing it actually isn’t food!

I know full well that if you are reading this, then you are an Iron Beauty and are on our movement to all good things only at the expense of our own selves.  I am grateful for your team work, your compassion and your like-minded way of thinking.  I say we don’t give up, but work harder together to keep moving the mountain even if it feels enormous at times.  That’s why we have a team, it can’t be done alone.  A wise woman answered gossip once by saying, “I hope what you are saying isn’t true”, and squashed the words in their tracks.  I have taken those words in to my life.   No one is perfect.  Life doesn’t always go as planned, but if we’re lucky enough, we will be surrounded by people who have our back!  I’ll gladly have yours!  Thank you for having mine!

©And thank you for reading! A little off the path I know, but just felt like saying it!

casual or unconstrained conversation or reports about other people, typically involving details that are not confirmed as being true.
“he became the subject of much local gossip”
synonyms: rumor(s), tittle-tattle, whispers, canards, tidbits; More
engage in gossip.
“they would start gossiping about her as soon as she left”
synonyms: spread rumors, spread gossip, talk, whisper, tell tales, tittle-tattle, tattle; informaldish the dirt
“she gossiped about Dean’s wife”

In good health,
Your Iron Beauty Coach
Kathi Sottosanti



Memorial day weekend is here and this morning I had my moment of truth. The bathing suit and shorts moment! Nothing fits! All to small. I couldn’t button my shorts. The competition is in 5 days. Put a skirt on!

I took today off.  I haven’t had a day off since? I actually don’t know when. I have been working like crazy for over two years now.  Keeping up with our growing Iron Beauty business, managing social media pages, growing a coaching department at No Body Denied, coaching countless number of people through their weight loss journey to better health with our nutrition products, public speaking, corporate coaching, it goes on, all while raising 5 kids, two whom are graduating this year so the activities are crazy.

The one thing that I have to work around, that many people can’t understand, is my training regimen. I have been working out my whole adult life. I do not function well without it. In fact, I love being on a structured program. I lift weights to manage my real life stress. It keeps me sane. Helps me escape for a little while and mostly because it just feels good.

There were all different phases of training over the years of course, having kids, 4 of them in 5 years, while working in the city until #3 came along. This often meant the treadmill in the basement, with a baby in a bouncy seat sucking on a pacifier, or the double stroller around town or months of wishing I could but didn’t.

I have been lifting weights forever but for the last two years I shifted focus to powerlifting. I said out loud to my friend/coach, “I don’t want to gain weight”. To which he replied, “Then this sport is not for you.” That made me mad, I thought, yes it is and I shut up. I was not thinking right. I had to experience it to understand, as much as I knew how the body has to adapt, I was still thinking I could stay my weight and just get stronger. Nope. When you put that kind of stress on your body, such as lifting heavy loads, your body has to adapt to that stress by adding muscle. My body had to put on weight. Which it did, about 8 pounds. And yes that’s mostly muscle. I work hard motivating so many all winter to stay on path and so many for weight loss. I am now sitting in my car on the way to the beach in a bathing suit with a skirt on that is no bigger than a bandana on me now, but was all I had while flying through the house trying to get ready to leave. My goals are not typical and I have to remember that.

My legs and glutes are bigger. Ok, so deep breath, pause and reflect. The shorts that fit last year could not lift the weight that I can lift today. My body adapted to my sport. I’m not skinny, but I am stronger at 52 than I was at 22, 32, or 42. I guess you’ll be seeing me in skirts this summer! Note to self: I will embrace my body for what it can accomplish. I will look at the size of the bar I am lifting, not the tag in my shorts! I have been training very hard for a reason. That is where my focus will stay!


The Voice of Hunger!
It’s a loud voice that messes with your psyche.  It talks to you and reasons with you, although it’s not the Voice of Reason.  It’s just masquerading as such when you’re hungry!  Feel like you have multiple personalities?  You do!  Don’t you feel different when you’re starving.  You become short with people, less tolerant.  When you’re fueling your body on a regular basis, your mood doesn’t swing like Jekyll and Hyde!  The Voice of Hunger tells you to eat it whatever is in front of you.  Eat it!  You’ll work it off.  Maybe you will.   Or maybe you won’t.  Hunger isn’t Reason, it actually doesn’t care if you work it off, it just wants to eat.  It’s STARVING.  You waited too long and Reason became overpowered by Hunger.  Hunger is one strong dude, but it doesn’t mean that all is lost, Reason still has a fighting chance.  More in a second.

Why is Hunger so powerful?  Because you let it be.  You were irresponsible and waited too long to eat.  You didn’t plan properly.  You didn’t have your food. Yes, it’s your fault!  We’re not living in a third world country where we are actually starving, which is a sin, we live in the land of plenty.  The Voice of Hunger has power because you enabled it to have power. You skipped a meal.  The Voice of Reason is begging you to be prepared, to pack your food for the day, to feed yourself.  When you feel stable you are stable.  Mood is balanced.  Kids are not at risk of being murdered for leaving a dish in the sink (my house) or saying Hey, Mom. DID YOU JUST TALK TO ME?   The Voice of Hunger isn’t a nice voice and doesn’t have an “Inside Voice”.

Ok, so true story.  Last weekend I woke up hungrier than normal.  Typical Saturday is to go out early and get a dozen fresh bagels for the kids.  (although now, two oldest are on meal plans and only eat Ezekiel!).  I had a complete conversation with myself.  Hunger was duking it out with Reason for sure.  Hunger was saying, hmmmm, order a bagel with butter for yourself, it’s ok, you’re benching today and will work it off.  Keep the carbs low later in the day, all will be well.  Then Reason woke up and said, listen up girl, you are in a competition today, do you think that food in the shape of a ZERO, as in nutrients, will keep you fueled for your comp?  Don’t do it.  Reason said make the shake you have every day filled with nutrients.  Well, Reason won.  By the time I got to the bagel store I felt full.  Was happy.  Gave my body what it needed, not what it wanted.  I ended up having a great session.  Thank you Reason.  Listen up.  Do not let Hungry win.  Don’t go without food so long that you enable the battle of the wills.  Eat right and eat smart.  Who will win your Battle of the Voices?  I’m putting my money on Reason.  Don’t disappoint me, duke it out and win!

See You in Great Shape!
Your Iron Beauty Coach,
Kathi Sottosanti



nachosWhen you sit down to eat. Do you think about what you are putting in to your body and how it will make you feel after?  For the majority, the answer is no. Even for the health conscious we’re not always thinking about the purpose or the aftermath. Go to any crowded restaurant or public area and you will see so many people just eating and ordering away.  If you are reading this blog then you are already drawn to the idea of becoming more aware of your health both mind and body.
Does this sound familiar?   I remember the days.  Kids were young and we would go to a family friendly restaurant.  It’s right in front of you and looks so good!  You’re at a restaurant and the picture of the nachos on the menu draws you in.  Yeah, let’s get them. And then we’ll have mozzarella sticks to start, buffalo wings . . . .  and then you place your real order!  Before your real meal arrives, you’re already FULL.  Not even a thought went in to the nutrients.  It’s actually how most people live.  We are not thinking about how these foods will serve our body or how we will become inflamed.  It’s food for taste not fuel.
What if you really paid attention to how you feel after you eat your meals?  You know how you feel after a meal like that when you overload.  UGH.  I am SO full.  I just need to unzip my jeans, open the button.  Take a nap.  Hit the sofa.  A meal like that is like an army attacking your body to shut it down.  Now your insides have to go to work and digest the overload, break it down and get rid of it.  Oh, but you probably won’t get rid of it because you didn’t burn enough so you get lucky enough to KEEP IT!   What a gift.  It tasted so good and now it’s yours. The extra calories will be stored in fat cells.  Many menus have great offerings.  Get creative.  Skip sauces and ask for them on the side.  Dip in your food instead of having it all over.  Crispy anything means fried.  Opt for vinegar and olive oil for your dressing.  Salad dressings are often loaded with sugar and fat.  Ask for twice the veggies.  Get in to the habit of eating half the meal every time. Then take half home.  I know that when I am half way done, I put the fork down.  Wait, let the full kick in.  Eat slowly.  Enjoy every bite!
THINK!  Mindful eating.
How does the food make me feel?
Does a plate full of nachos and a burger make you feel AWESOME when you’re done or are you ready to go home and sleep?
FOOD IS ENERGY.  Look at food and think how will this serve my body.  Will it give me energy, help me build lean muscle so I can burn more calories?  The right food will boost you.  We are going to get to know what serves our bodies well.  Why?  Because then we can be machines!
See you in great shape,
Your Iron Beauty Coach
Kathi Sottosanti