Flab to Fab.png

“It’s summertime...” “It will be Frontier Days soon...” “There will be summer BBQ’s and beers everywhere... “ “ We have vacations coming up...”  


“My kids just went back to school, it’s crazy...” “The holidays are coming up...” “Halloween is just around the corner, then Thanksgiving, then Christmas...” “I am just too busy right now to try something new...” 

Sound familiar? Are any of these things statements you have told yourself?  

As a Health Coach, I hear all the reasons or uhm.. *COUGH*excuses*COUGH* in the world, to why RIGHT NOW isn’t a good time to start eating better. And as I tell everyone who gives me these excuses, I UNDERSTAND. I understand that right now may not be the most ‘ideal’ time to make a major lifestyle change. But let’s be real, is there ever an ideal time to do something new and major and sometimes scary in our life? Here’s the other thing to think about... do we ever plan the perfect time to have a heart attack? Or stroke? No. There is never a perfect time to deal with the aftermath of a health crisis, so why do we push off something that could prevent this health crisis from happening in the first place? And we push it off time after time after time.  

Well because we justify it as the “Life is too short” motto. Too short to worry about eating healthy and not just eating everything we want. But, how much of our lives do we get to actually enjoy if we are constantly needing to go to the Dr. to be put on new meds for our blood pressure? How much time do we get to enjoy at family outings if we become winded after just walking down the street? Are we able to enjoy time with our kids or grandkids if we feel so exhausted by the end of the day all we can do is veg out on the couch? Are we happy that we are missing out on precious time to spend with them in the day? Are we able to enjoy old hobbies if we are having constant digestive issues or headaches preventing us from doing them? These are the questions I want you to ask yourself. Are you actually enjoying your life by living the way you are? If so, power to you! If not, I want you to keep reading...  

There is no better time than RIGHT NOW to make a change to your life. Typically, the first step I take with any new client is getting to know them better through a Health Discovery Session. This includes an hour, one on one, for me to learn more about you, your past, previous weight loss attempts or struggles, goal setting, etc. I take your blood pressure, waist measurements and get a body composition assessment (which measures percent body fat, muscle mass, water weight, visceral fat and more.) From there I can give my clients the best recommendations about the 12- week program and if it is right for them. The Health Discovery Session is typically over $200, but for the next few weeks I am offering them for ONLY $49.  From there, if the 12-week program seems to be a right fit for you, we would get started. By starting now, you will ensure to be done BEFORE Christmas and actually feel good going into the holidays this year!!  

I look forward to seeing you soon! 


It's the little things....png

It’s the little things…

One reminder I’ve been given on this journey is: it’s the little things that have sparked the most joy. It’s so funny to me how things always find a way to come full circle. Think back to the things that have limited you on your journey. For my weight loss journey, it’s been clothes. That perfect flow-y summer dress that would be awesome for that first date. I bought the beauty because I couldn’t stand the thought of leaving it in the store. “It’ll be my victory dress,” I thought to myself as I guiltily purchased it. “I’ll wear it as soon as I lose this weight. It’s going to happen!” The resolve I had was mostly a lie. I knew I was unhappy with my weight and size, but really I had not anticipated actually losing it. This was months before I took my leap and joined Cheyenne Weight Loss. But that dress became a reality for me, in that one decision! I proudly wore that dress to my college graduation, and wasn’t even mad that I didn’t get that first date. I was so happy that I fit into it, and not even snugly. It was like that dress was made for me!

Morgan new before after blog .png

Months after I purchased that summer dress, I took a trip with my mother to South Dakota to celebrate the arrival of my great niece. Along the way, we took a venture to Spearfish, where I was working diligently to further my education. It was a Sunday, so we couldn’t tour the campus. However, we stopped and took a photo at the entrance to Black Hills State University. This year, I mimicked the first photo as I pranced around in my dress, feeling powerful and walking on cloud 9!

While in Spearfish, we stopped at an antique store and found the most beautiful dress. We purchased it with the sole purpose of using it in our photography studio, Emma’s Old Time Photos. I never imagined I’d be able to wear this dress, but on a whim I tried it on today. I repeat: everything comes full circle. I’ve had struggles along the way, but I’m still so proud at how far I’ve come. I’ve dropped weight and inches, but no numbers have satiated my appetite. It’s the little things, like wearing a beautiful dress, that have brought me happiness on this journey!

Morgan Old Time Pic .jpg

These are a few of my favorite things....png

Below are just a few of my favorite products, brands, etc. Click on the images to buy them yourself!

Happy Living,


italian brand: Cappello’s


Workout App: Sweat by Kayla

Workout app: Tone it up


workout app: Nike training Club

Mexican brand: Siete

favorite headphones: beats by dre (mine are wireless and rose gold :)

Favorite water bottle: Simple modern stainless steel bottle*

*add a stainless steel straw to it too!

local gym: Gold’s


protein powder: aceva

workout/running shoes: adidas women’s quest star


on the go snack: larabars

Food brand (dressings, mayos, sauces, bars, etc) : primal kitchen


natural deodorant: myro

Easy part blog .png

Dieting can be hard. We all know the struggles of yo-yo dieting, but can you imagine changing your entire diet? And not in an ‘I’m going on a diet’ kind of way. It’s a lifestyle change, an entire rerouting of what you thought you knew. For me, this was an incredibly successful journey; the change was welcomed and even...dare I say it, easy! I have quite enjoyed a primal diet, and have been relatively successful bucking my cravings for grains and sugar (once I got past those pesky "pizza dreams''). Once your body starts recognizing the health benefits of kicking out the processed foods and anti-nutrients that we’re so used to consuming, it begins to crave the antioxidants and fresh, nutritious meals that fuel our bodies. There’s the easy part: your body knows what it’s doing, and does what it needs to.

The hard part, for me, has come in the form of social gatherings while trying to integrate new foods once I finished my initial 12 week program. I am informed, and I know what’s good and what is not, but I also know that it’s easy to slip and to let the ride take you away. The important take-away I’m learning now that I’m in the Mastery program is that it’s OK to indulge every once in a while. It’s OK to try new things and see how your body handles them. But it’s also important to keep your understanding of health and eating. The hard part about this lifestyle change is simple: it doesn’t end. Just like any addiction counselor will tell you, it’s a never-ending process to continue on the best path. My battle with food and a healthy lifestyle will always continue, but my mindset and knowledge about my health journey is what will be the key to my success. So, rise above the tide my friends. It’s a battle worth fighting, and there will be some hard times. There’s no greater investment in a sure thing than investing in your health.

with change comes opportunity.png

By Morgan M.

Guest Blogger

There’s been a lot of change in my life in the last year. So much so, I feel like a completely different person than I was last year at this time. Last year at this time, I was miserable. I was mentally and physically at one of my lowest spots, unhappy with my weight and pain growing with each day, unhappy with where my mind was spending its time, and unhappy with my inability to pick myself up and make a change. Once I made the decision to INVEST IN ME, I never looked back. In fact, I don’t remember much before that day in September when I joined the “Trim Before the Turkey” challenge. I just knew that I couldn’t be 29 years old and struggle to walk up one set of stairs or struggle to produce a smile that wasn’t forced.

In the last 6 months I have focused on my betterment fully! I enrolled at Black Hills State University where I have been working diligently to obtain a Master’s in Secondary Education (I got to walk with my cohort this May and never felt better!). I had to say goodbye to the best coworkers a gal can ask for at the Greater Cheyenne Chamber of Commerce, some of which who have joined me on this journey to health and wellness. I welcomed my 30s with the most incredible surprise birthday party and a slew of friends and family present and in thought. I began my journey in the classroom and have absolutely fallen in love and found my passion. Among the countless milestones of welcoming family and making new memories, one stands out the most: happiness. You see, last year before my commitment to myself, I had difficulty finding happiness in even the smallest moments. I was dull inside and I remember the first time I found feelings again was in October. That’s a whole ‘nother story, but I remember the feeling like a flood gate opening and the sky falling around me. It was an incredibly cathartic moment and served as the first time I wrote down something that wasn’t business or school related in almost 5 years.

Less than a full month after beginning my journey, my heart and eyes opened and I saw life differently. I’ve since smiled more than anything in the last 5 years. I’ve held moments with friends and family where I felt joy and happiness that would otherwise have been forced. I can be present around friends and family in body and mind, and not think about all the things going wrong. My health journey has been far more than losing weight. It has given me the opportunity to live and laugh again, the opportunity to see my own success, and it has kept my mind out of the dark and on the path of happiness. When you get your body right, your mind follows. Take heed, friends, it’s more than just a diet. It’s been a transformation for me, ask any of my friends and family, they know.

Do you have a vision_.png

By Roxanne Woods PHC

When I ask if you have a vision, I am not asking your contact or glasses presciption, but I want to know if you have THE vision. This is seeing a healthier version of yourself and understanding what that looks like to you. How is your energy? What are you able to accomplish? How do you LIVE? I need you to figure out what your process looks like to you. As I have talked about before, it’s not going to look the same as everybody else’s. No one can tell you what that looks like in your life. Not me, your best friend, a Dr. or psychic even!

This is when there needs to do some self-reflection and envisioning for yourself . What do you want and what do you believe to be possible? Generally when we look at ‘health’ sometimes it can seem too medicalized with various lab tests, bio-markers, numbers, etc. And while those tests are great to have when we are wanting a full health profile, I really want to know what you envision as you transform to a healthier self. In doing this, YOU have the ownership, YOU have the power, YOU make the decisions. We need to accept this as a key in our personal value system. How much do you value yourself? At times, I have gotten frustrated working with some clients because I feel like I want it for them more than they do. And for some of these cases, I do. And that is hard for me to accept. But at some point there needs to be that responsibility taken on their end to truly be successful when it comes to their health and no one can decide that, envision it or do it, except the person they see in the mirror. And I have to live with that. And (for the most part) I am learning to.  So I want to leave you with the question again, do you have a vision?

Happy living,


Dangers of Laughing it Off.png

A part of my job is getting out into the community and meeting as many people as I can. For 1.) Because I like to know what is going on in our community and how I can help for the better and for 2.) To get what I do out into the community as well and hopefully help as many people out there as I can.  

What I find as I get to meet many new faces is when I tell people what I do (weight loss, nutrition, health coaching, etc“) 8 out of 10 people make a remark or comment like “Sign me up!” or “I need your help.” So naturally, I start to talk with them about moving forward and some of the things I recommend (I.e. ditching bad habits, eliminating inflammatory foods, making lifestyle changes, etc.) Well... then that is when I lose a lot of people. Oh yeah, I can’t do that” is the response I get or “But that is so hard!”  OR they make a variety of excuses and choose to LAUGH IT OFFAnd I am here to say, I GET IT. I know turning down that dessert at the birthday party isn’t easy, or saying ‘no’ to your favorite pasta dish at Olive Garden is hard, but do you want to know what else is really hard? Telling your family and friends that you were diagnosed with Type 2 Diabetes. And also knowing you got there by your own continuous poor choices. I can’t laugh that off.  

Yes. I went there. Too often we joke about how hard it is to cut out the ‘Crap’ in our diets (C=carbonated drinks R=refined sugars A=artificial food P=processed food) but then we don’t acknowledge the reality of the situation when we continuously feed our bodies this CRAP.  

I am not here to make anyone feel bad about themselves, in fact the absolute opposite. I will work my hardest to help you feel GREAT about yourself, your health, your choices-because you deserve that. But I also am not here to joke about your health or laugh off the fact that you could be at a severe risk of developing a (or multiple) chronic diseases sooner than later, due to your OWN CHOICES if you don't make serious life changes.   

This is real and raw friends and I want you all to know that you have the choice to make your life healthier and better. Is it easy? No. But will it be worth it? ABSO-freaking-LUTELY. Just let me show you.  


Happy living,  


Your process won't look like other people's... and it shouldn't!.png

by Roxanne Woods PHC

“This is your journey, your body, your mind, and your spirit. Dig deep, own it and start doing things for you, by you.” 

Anyone notice the key word in that quote? Anybody? I’ll tell ya, it’s YOU. I work with clients everyday that are on their own ‘health journey.’ But do you want to know the one thing that is similar about them all? No, it’s not that all have one awesome health coach to work with- ha!! :) It’s that they ALL have their own individual lives with their own goals they are working towards! Not one of them has the same life when they wake up in the morning and when they go to bed at night. None of us do. So why do we get caught up in letting ourselves feel down when we are at a different place than others on the same ‘journey?’  

This topic was sparked after talking to a client who felt discouraged that she wasn’t at the ‘same place’ as someone else who was doing a similar program as her. To first address this, I had to pull out the old “comparison is the thief of joy” quote that my mom ingrained in me when I was young. We are in a digital world nowadays with social media that is FILLED with constant comparison as we see the highlight reels of everyone’s lives. And while I think social media can be a great platform for many things… it can also be a negative place. And unfortunately we can bring that negativity to our real life interactions as we compare EVERY. LITTLE. THING.

Most of the time, taking a step back and thinking about why comparison truly is the thief of joy is sometimes just what we need to snap us back into reality.  I needed to remind her to be proud of herself that she was even ON this journey in the first place. We talked about if we were going to do any type of comparison, I wanted her to compare her physical, mental and emotional state of where she currently was, to where she was even 4 weeks ago. Even if she was having a rough patch mentally at that time, she was still bounds ahead of where she used to be before she started and is finally giving her mind and body the time and respect it needed.  

You have the power to make the decisions in your life. So as the quote says dig deep, OWN IT just like Lisa Rinna says… (any RHOBH fans out there to get that reference? Yes I have guilty pleasure TV shows too…) do the things for YOU, by YOU. I am here to guide you along the way.

Happy living,


Love Yourself (1).png

“What if you simply devoted this year to loving yourself more?”  

Being that today is Valentine’s Day I want to stick with the theme.  I am a bit indifferent when it comes to Valentine’s Day, but what I do like about it, is that it is about LOVE. Love is so universal and can be widespread.  Just this morning, I saw 2 ladies I see at the gym almost every morning give each other hugs and gifts for ‘Valentine’s/Galentine’s Day’, thanking each other for their friendship.’   Whether you love it or despise it, Valentine’s Day is a day to celebrate love. That can mean love with your spouse/significant other, your friends, your fur babies or, wait for it... YOURSELF! It is a day that is a reminder to us all that there is love and appreciation to be given and it should be celebrated. Only shame about Valentine’s Day? It’s only one day out of the year. It makes me sad that people don’t wake up with that same love and appreciation for each other or themselves every day.  

Why am I writing about this?  Because I talk with my clients all the time about loving themselves... because they deserve it! And it’s the truth. YOU deserve it! You deserve to feel good every day. You deserve to respect yourself enough to treat your body well. You should never be ashamed of who you are. And if you are.... YOU can make changes. Being a health coach and working with my clients allows me the opportunity to show you that you are worth it. Having a healthy lifestyle is so much more than just losing weight. It is changing your quality of life. You are worth investing money in. You are worth giving yourself a little extra time in the morning to get that workout in. You are worth being more mindful of what you put in your body.  You are WORTH living a long and HAPPY life. The hardest part for me, is seeing people not see their self-worth. Or not loving themselves. Or talking negative about themselves (or thinking negatively about their body/life/etc.) Can we all realize the way we talk to ourselves has direct consequences on our overall success?  

What if tomorrow, February 15th, you choose to celebrate love... again? Share the love, be the love and love yourself.  Wake up on February 16th and do the same. Lather, Rinse, Repeat.

Happy Living,


Woes of Weight Loss .png

By Roxanne Woods PHC

Confession. In the last 2 weeks as I have (excitedly) answered my new phone line (and I am not kidding--I get so excited to talk to a new person about their health goals!) the first question MULTIPLE people have asked is what weight loss surgeries we offer or which medications I/we prescribe for weight loss. YOU GUYS. *insert crying emoji face here*  

Here’s the thing... I understand that we are in a world that looks for the quick solutions.  Thanks to the advancements in our society and technology, we are able to ‘Google’ any question we have, we speak to ‘Alexa’ to turn the TV on, we have access to our camera/music/email/social media/movies, etc all from one device that never seems to stray too far away from our bodies... 

We seek instant gratification in our daily lives. And trust me, I am guilty of it too. I love where our society has come in so many ways. But one way I can’t get behind is thinking we can ‘instantly’ erase years' worth of bad habits/not treating our bodies right by taking pills or choosing surgery.  

The reason I love being a health coach is empowering people to know they have the ability to change their bodies and their overall health. Is it always easy? No. Do you have to work at it? Yes. But is it worth it?  I can absolutely tell you, and my clients will vouch for this...when you acknowledge where your health currently is and reflect how you got there, you can also prove to yourself and those around you that you are strong enough to make a change. All I need to do is support you and guide you along the way. When you reach that point, you are BEYOND proud of yourself that you got there. So, get comfortable with working hard, breaking the bad habits, finding daily positive affirmations, acknowledging the slip ups and choosing to change your life. You will realize how strong you really are and I promise there are few better feelings. We got this.  

**Also- before I get negative comments or vibes thrown my way, I also believe there is a time and place for certain medications or surgeries, I just wish it wasn’t the top/first choice for so many. 

Happy Living,


What the heck is SIBO?

By Dr. Marley Smith DC

“Nausea, heartburn, indigestion……upset stomach, diarrhea?” The Pepto Bismol song is one that is burned into most of our minds (especially if you’re over the age of 25). However, drinking pink plastic is not the solution to those symptoms! Research supports that many disease processes originate in our gut, so suppressing our bodies’ warning signals (symptoms) could be harmful. The gut is so important and has such an influence on the body and overall health that it has been labeled the “second brain.” Metabolic function, inflammation, hormonal balance, and neurotransmitters/chemical messengers are all influenced by gut health – proving there is an intimate connection and vast communication between the gut and your brain. The gut impacts everything in the body! At the time of this article there are 60-70 million people suffering from intestinal disorders in the U.S. Small Intestinal Bacterial Overgrowth (SIBO) andIrritable Bowel Syndrome (IBS) being at the top of the list. Experts have estimated that 20% of the population has SIBO and suspect that SIBO is THE cause of IBS. This means if we address the SIBO, then IBS takes care of itself. The good news is there are lifestyle changes that can help one overcome SIBO as well as keep it in remission. In fact, modifying your lifestyle is the only way to reverse this condition, beating it once and for all.

First things first, what the heck is SIBO. Small Intestinal Bacterial Overgrowth (SIBO) is a condition where we have bacteria in the wrong place. We should normally have bacteria in thelarge intestine where they help break down and ferment food, these bacteria also helps with the formation of certain vitamins like Vit K, absorption of water, and formation of waste. We should NOT have bacteria in the small intestines as this is where most of our nutrient absorption takes place. When we have bacteria in the small intestine this not only contributes to gastric upset, but can also damage the gut lining which will result in malabsorption of the nutrients you are consuming and can contribute to a number of illnesses and symptoms.

The most common symptoms associated with SIBO are: gas, bloating, reflux, constipation, diarrhea, etc. after a meal. Other conditions that are associated with SIBO are thyroid issues, celiac disease, diverticulitis, fibromyalgia, and depression/anxiety just to name a few. The most common cause of this condition is decreased gastrointestinal motility (many times the result of medication such as opiates, antibiotics, NSAIDS, antacids, etc). The lifestyle factors that contribute to SIBO are stress, over eating, high sugar/starch diets, Vitamin D deficiency, Environmental toxins (BPA), excessive alcohol consumption, and too much water with meals. SIBO can also be the byproduct of low stomach acid, gallbladder/liver issues, or poor pancreatic function. Clearly, there is a lot to consider with this condition, however, the solution is the same in most cases.

Here are some tips if you suspect that your digestive issues are the result of SIBO.

  • Don’t over-eat, don’t consume water with your meals, chew your food thoroughly, and avoid snacking (In other words, don’t bombard an already sluggish GI tract).

  • Avoid high sugar and starchy meals (especially fructose) as well as alcohol. These act like gasoline to a fire and will feed the bacterial overgrowth.

  • Supplement with herbal remedies such as Berberine, Ginger, Oregano, Peppermint, and Rosemary

  • Start a low FODMAPs diet (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). In short these are foods that ferment easily in the gut further feeding any bacterial overgrowth.

  • Consume apple cider vinegar before meals to help with stomach acid production. (Braggs, unfiltered, with the mother)

  • Get adjusted! It is essential to ensure there is no nerve disturbance to the digestive organs. Research also shows that stress markers (i.e. cortisol) improve with chiropractic care. Remember, when we are stressed, our digestion is down-regulated! Chiropractic care could be your “reboot.” Visit www.livinwellchiro.com for more information or contact us at info@livinwellchiro.com.

The team at Aceva has many supplemental supports that can help in the elimination of SIBO, as well as, products that can naturally maintain your progress. These include:


o   Gastroplus

o   Cand-X

o   Ultrabiotic

o   Active D/Active D Plus

o   Omega 3 Plus/Omega Longevity

o   Ultimate Body Cleanse


All of Aceva’s supplements are safe, natural, effective, and of the highest quality, which is why it is the trusted brand here at Livin’ Well and Cheyenne Weight Loss. If you have questions about individual products and their role in your health please let us know and we will be happy to share. Visit http://lddy.no/643r and enter promo code MS01 on any order for 5% off.


If your digestive health is a challenge for you, then Cheyenne Weight Loss may be your solution! To find out more visit www.cheyenneweightloss.com or email CWLHEALTHCOACH@GMAIL.COM. Our team is here to help you do life healthier. Through this lifestyle empowerment program, we have helped many people regain their digestive health, lose weight, and most importantly improve their quality of life!

Written by Your Cheyenne Wellness Expert,

Dr. Marley Smith DC CACCP

How did I become a Primal Health Coach?

By Roxanne Woods PHC

Before my real health journey, I was at a job where self-care was at the bottom of my list and I was just trying to survive. My sleep was suffering, my energy was low, my motivation to workout was gone and I was eating out all the time because I would come home too exhausted to cook. This job was in the Social Services field, and if you know anything about those positions, you know what I am talking about (I.e. a lot of over-worked, under-paid and under-appreciated workers.) In my position I primarily worked with children and families who became involved in the court system through child protection. I met with the families, tried to establish a plan with an end goal and worked with them to reach their ultimate goal which was either reunification, adoption, guardianship etc. It took me a while to realize that I was spending so much time focusing on these other people and their well-being, I was not taking care of myself. Ultimately it was preventing me from being the wife I wanted to me, the friend, the daughter… EVERYTHING. 

I have always been someone who enjoyed going to the gym, working out or doing things outdoors. My motivation for all of that had dwindled. I was even starting to avoid social gatherings because I felt so tired and worn down that I didn't even want to be social, which was very unlike me!! It took a heart to heart with my husband one night for me to realize, I wasn't myself anymore. I knew I needed to make some changes. For me… it ultimately came down to looking for a different job. And look, I get it. It is not always that simple, or that might not be an option for you... or your job may NOT be what needs to change. The important thing to look at and assess is what is bringing you down and how to make it better. Whether you want to believe it or not, you are in control of your happiness and you need to make that a priority. For me, that meant getting my health in check. And that was the harsh reality I needed to make for myself. This meant not only physically, but mentally and emotionally as well.  

I was extremely frustrated and fed up. 

I started applying for jobs and found a position at a health and wellness Chiropractic Clinic, Livin’ Well Family Chiropractic . This seemed VERY different than what I was used to, but that was also what intrigued me.  I met with them and ultimately joined their kick-ass team. Being surrounded by such health minded, positive, and motivated people everyday really made me re-evaluate where my health was at and how to improve it. This is where my education on a Paleo/Primal way of life first began and what launched where I am now.  

The biggest thing I learned in my previous position was that I love to help people and be someone that others could rely on. Prior to now, I had no idea the things that I really loved (education, support, accountability, making people happier and ultimately HEALTHIER) could be compiled into a career. I discovered that all the things I love to do, is what being a Primal Health Coach is for me. I am able to spread the education I have gained, but also be that motivator and provide support for people that need it and WANT IT. 

I am most excited about sharing with all my clients the education I have gained through the Primal Health Coach Institute, my employers, my classmates, as well as, providing the support that I can’t wait to give you all on your journey towards a healthier self.

Happy Living,



Does eating fat, make me fat?

Steph blog.jpg

By: Stephanie M. guest blogger and current CWL participant

1 Minute Takeaway: Fat can be good and actually helps your body remain full longer.

I have been told by all the commercials, by even friends, that fat-free is the way to be. I have officially fact-checked this with my Cheyenne Weight Loss Coach and can confidently say “BOGUS.” Eating ‘fat-free’ may make you feel better in the moment (as it did for me because I thought I was making health choices) but it is essentially encouraging your body to eat empty calories. In result you feel full for less time and can then cause you to eat more. Who knew eating fat actually was a good thing? Now this does come with some disclaimers. It has to be the RIGHT fat. I am talking; avocado, coconut oil, olive oil olives, nuts (but not peanuts because those are not actually a nut…crazy!!) Knowing this now has really transformed what I buy and what I permit myself to eat. It has already helped me to lose weight (which is a plus) but more importantly it has truly helped me to feel full and I know I am giving my body what it needs. I don’t want to eat and/or drink as much as I used to because I am actually giving my body the nutrients it needs.  

Have I blown your mind yet? Well, this really translated for me a new code-of-eating. I now do look at food as a means of fuel for my body and am listening to when it is full. It makes saying “good-bye” to temptations so much easier. I don’t even want that brownie. Ultimately I have come to realize the food items I used to eat miss me, but the feeling isn’t mutual! So, for all of you out there- choose being full of life, instead of junk. It’s so much more fulfilling!

What foods are the “healthy” choice?

Steph blog.jpg

By: Stephanie M. guest blogger and current CWL participant

Takeaway: You didn’t know but now you do, so choose correctly.

Everywhere you go the food offered is a lot of potatoes, cheese, dairy and rolls. I thought when this was paired with egg, it was a healthy choice. Well… I have learned it isn’t. But more importantly, I have learned why it isn’t. I think we are taught early on many bad habits but when you look at what so many restaurants offer their customers; they are fueling the fire. They use potatoes as fillers. They do this because it doesn’t cost much to produce. However, it isn’t healthy. I used to think getting a baked potato from Wendy’s was a healthy alternative. Now I know, I was better off just eating the beef! The lessons that I get at Cheyenne Weight Loss every week have really opened my eyes to how I got to where I am with my current health and weight. I got so deep into having an unhealthy lifestyle, I just gave up. I stopped working out and really stopped caring. I had zero confidence in myself. I also, put such an emphasis on what was convenient, I never really thought through what I was eating. I just ate it because it was there. Not wise.

It wasn’t until this last year that I really started to see my body transform. I got a roll. A big roll in my mid-section. This scared me. I knew that if I didn’t make adjustments now, then I would further my own demise. However, I didn’t know what to do or where to turn. I tried other programs in the past and have always been the statistic who would lose weight and then later gain that weight back plus more. It hasn’t been a good cycle. To change this cycle, I connected with Cheyenne Weight Loss to gain guidance and found it to be the perfect fit. I get a progress report each week, measuring my success and monitoring my body composition.  My health coach monitors my daily food intake and provides feedback to answer my questions and keep me accountable.  Not only does this program concentrate on weight loss but it pays attention to your full body composition. It looks at muscle mass, fat and water weight. All of which can tell a story and measure our overall health progress. I am saying, “So Long” to the country foods and the rolls, and hello to a healthier me.

Fitting in

Steph blog.jpg

By Stephanie M current CWL participant

Takeaway: A fit life can result in various comforts within life. What you experience now doesn’t have to be your forever.

Last month I got on a plane and went to buckle. I cannot even put into words how snug the ride was. I felt as though my body was crossing every boundary of personal space. I felt terrible for the person who was sitting next to me. I strategically positioned myself more into the aisle so that my arm wouldn’t be invading them, but then it resulted in getting hit at various times by the flight attendants. I started to look around in disbelief. I thought to myself, “That is no way to treat their passengers.” But then I stopped and started to look around the plane. I was the problem. I am significantly larger than anyone around me and they all had plenty of space to sit and be comfortable. When looking at their positioning within their seats and then I looked at how I fit in the seat, I was too large for my seat. Let me tell you…that's not a good feeling. In that moment, I stopped what I was doing and had to wipe away a tear. The decision to change my body and my lifestyle is mine and no one can make that decision, but me. However, it is so true what they say – the hardest challenge is making that first step.

I thought to myself 'I don’t want to remain this way and I don’t have to. I deserve to be better than this but also, those around me deserve a better me. As much as I like to portray to those around me that I am confident person (I feel like I am) but, like anyone else, I have my insecurities. My weight, my size and my inability to make a change are my biggest insecurities. I am not proud of it, but I realized in this moment that while I am headed to a new destination on this flight,  I need to take on a new journey and destination of a healthy life style for lasting result. 

Doing the Cheyenne Weight Loss program is something I need because I need the support. I need the education and I need the guidance. Without that, I don’t know if I could muster up the will-power to succeed. I honestly, over the years, have accepted my size as a form of punishment. That is, this “self” is what I deserve. It's taken me a while to realize… it isn’t! I plan to make real life long standing changes through this program, which will generate an improved me. Let’s be real here too, I never want to feel like that again. Whether it be on a plane, at Water World or even at the movie theatre! I am over it! Cheers to a journey towards a fit, happy and healthy life.

Think Outside The Box

Steph blog.jpg

By Stephanie M. guest blogger and current CWL participant

Takeaway: Boxed food and shakes won’t cut it for life. CWL let’s you be a real person in the real world.

Have you ever heard of the word “plethora”? Do you know what it means? It means “excess.” When you look at the number of “quick fixes” out there in regards to weight loss, that word is what comes to mind. Why might you ask? Because I had tried many of them. I tried the “SmartOnes” frozen dinners, the “SlimFast” shakes, the various protein bars and honestly, it wasn’t until Cheyenne Weight Loss that I felt like I found a solution that was meant for real people living in the real world. What I have appreciated about the program thus far is it’s not a done for you program where they pre-make all your meals or give you shakes and you most likely don’t even know what you are eating or how it’s made.  It’s a done with you program where you are taught what foods to eat, how to cook them, and what they are doing to your body. If you have done one of these other ‘done for you programs’ in the past, you know what I am talking about! Unfortunately, they can ‘work’ (and I use that term generously) short term, but they aren’t a long-term solution. As I track my foods and document them in my food App on my phone, I like that it is teaching me about portion size. It helps me to be mindful of what a serving is with just a glance!

Take it from me, I have tried it all. I have had past successes, but I had more failures. If I hadn’t, I wouldn’t be in this situation today. I am wrapping my mind around what Cheyenne Weight Loss has been instilling in me, which is: I am important, I am worth the investment and effort. It is more than just hearing that from someone, but witnessing a the support system it offers. This program radiates care, compassion and overall support, which makes this all worth it. So… I challenge you to think outside of the box and consider looking into this program if you are ready for a real lifestyle solution to simply just feel good and be a healthier you!


Steph blog.jpg

By Stephanie M. as a guest blogger and current CWL participant

1 Minute Takeaway: BEND your current lifestyle to make healthy choices and SNAP into a new reality one choice at a time

If you read the title of this feature and instantly thought of notorious Elle Woods for Legally Blonde, then…. I already like you. I remember watching these teeny-bopper movies and digesting several different things but one was always their colorful attire. I loved it. There is one scene where Elle wears a bathroom styled dress that is green, similar to Hugh Heffner’s look.  Then, those were my takeaways, but now? Now I watch them with a new light. This new light shines on the fact that Reese Witherspoon, who played Elle Woods, is one fit cookie (for lack of a better term). She is someone that obviously stays fit and takes pride in her appearance. Most of all though, she takes pride in her health. I never truly looked at it from this perspective... until recently. 

There is one particular scene I keep thinking about. It's when Elle teaches a room of women the “Bend & Snap.” This is a suggestive move to get any man to notice you and well, I did marry my high school sweetheart so I guess I took the advice and ran with it (wink, wink.) Beyond it being a trick to getting men, it is actually a move to “bend” your body into a position and “snap” into reality with a new posture and level of confidence. I consider this move now the best physical explanation of my current weight loss journey. I am bending my current lifestyle to accommodate healthier decisions. It sometimes requires taking the time to meal prep, or even call a venue in advance to understand what the menu served will be. But this awareness, thus far, has been helping me to make smart life decisions. It is not about changing my lifestyle completely. It is about adapting and being nimble to life’s moments and making an actual effort to choose healthy options. Then you SNAP into reality with the understanding that tomorrow you could be a completely different person on a new path, if you desire. Ultimately it is a choice. You have the choice to wake up each day with a “can-do-attitude.” You have a choice to be confident in the person you are and who you plan to become. The main lesson is choice is ours to make. 

Knowing this all has helped me to shape a new appreciate to those who “juggle” it all. We all can find excuses why making a change "isn't a good time" or we "have so much going on right now." We have to remember our health is critical to being the best version of ourselves for our loved ones and we get only get this one life. So let’s “Bend & Snap” to get noticed. We all deserve that.