Group Personal Training for Women & Spinning for Everyone

Dramatic Design

Dramatic Design has been serving local small businesses since 2000 with affordable, easy to manage websites and marketing consultation. If you would like more information, you can contact Kim Smith at or by calling (269) 205-3330. Portfolio and testimonials are available at

Weight loss is hard but it is worth it!

weight lossGet the facts and have a plan & you can lose weight. The number one place to start is learn to read food labels. Have you check them out yet? They are life changing. You can choose a yogurt that is 60 calories or 200 calories! That makes a big difference in calorie intake for one day and makes a difference in how you lose weight. Look at the serving sizes on all products that you buy and make sure HOW MANY calories you are eating. Have a goal to hit 1500 calories a day.

Drink lots of water – water makes a great difference in your ability to lose weight – water helps flush everything and keeps everything moving! Water is a must 6 to 8 classes a day.

Learn to LOVE veggies! They are the best for you! Peppers, cucumbers, squash, asparagus, broccoli, cauliflower, celery, carrots, peas, zucchini, Brussel sprouts, tomatoes, spinach and so many more! Learn to love then and have 3 servings a day. Get your FRUIT in! Berries are the best! Blueberries, strawberries, raspberries, blackberries, bananas, apples, pears, peaches, grapes, pineapple and so many more! Have 2 servings a day!

LEARN about protein! We all need protein and it is in many things! Eggs, lean meat, peanuts, almonds, walnuts, cashews, seafood, shrimp, tuna, beans, dairy, cottage cheese, cheese sticks, yogurt, and more!

Loosing weight is hard but it is worth it – learn your food labels and eat your veggies, fruits and protein and you are off to a great start!

Healthy Choices are IN ALL OF US

Healthy ChoicesEach day we can decide to make a healthy choice or not.

Did we make a healthy choice about how much sleep we got last night? Sleep matters and the wrong choice can hurt our body and our health.

Did we make a healthy choice about exercising today or yesterday? Exercise matters and not doing it will hurt your body and your health.

Did we make a healthy choice about what we ate today or yesterday? Your food choices matter and picking the sugar and the fatty foods over the veggies and protein will hurt your body and your health.

Did we make a healthy choice about dealing with stress? Or dealing with an injury or a sickness? These all have an impact on our lives – our bodies – our health.

Decide to make healthy choices about your life and for your family.


Tips to putting food in its place


  1. Food ChoicesListen to yourself next time you start to describe a certain food that you “love” to someone else. STOP the love affair with food.
  1. You Do NOT have to eat food just because it is in front of you.
  1. Look at food as fuel for your body to live – you must give it proper nutrition or else you will have health issues one way or another.
  1. Don’t give all your power to food. Who is in control of your OWN life? You or FOOD?
  1. STOP feeding your emotions – feel your emotions and work thru them. Deal with your stress – do not eat your way around the stress because that will NOT make the stress go away – it only adds to it.
  1. Learn to help others by saying no to the cookie…. If you say no that could inspire someone else to say no too!
  1. Saying no to the piece of cake at the Birthday party is not RUDE. Just say no thank you!
  1. There will always be a reason to over eat and to allow yourself to NOT be accountable for what you eat.
  1. Get over using Birthdays, holidays, graduations, births, funerals, going away parties, weddings and whatever other EVENT you can think of as a REASON and excuse to over eat. How will you lose weight if you have to wait for a time when none of these things exist?
  1. If you don’t stand up to FOOD right now – when will you?

Tips to get you moving!

Get Moving

  • Park away from buildings in the parking lot when going to the store, mall or movies.  
  • Always take the stairs whenever you can. 
  • Take short breaks throughout the day and have an exercise band with you at work.  
  • Work the arms on your break.  
  • Take a short walk on your break.  
  • Ask a friend to walk with you and be accountable to each other.   
  • Get up and clean out a closet during commercials if you are watching television.  
  • Do sit ups during commercials.  
  • Sit on your exercise ball while watching television.  
  • Do arm circles while watching television.  
  • Go walk the mall without your money!

20 Worst Foods list from Men’s Health

Fast Food20. Worst Breakfast Sandwich: Hardee’s Monster Biscuit
710 calories
51 g fat (17 g saturated)
2,250 mg sodium
37 g carbohydrates19. Worst Supermarket Meal: Marie Callender’s Creamy Parmesan Chicken Pot Pie
1,060 calories
64 g fat (24 g saturated fat)
1,440 mg sodium

18. Worst “Healthy” Sandwich: Blimpie Veggie Supreme (12″)
1,106 calories
56 g fat (33 g saturated fat)
2,831 mg sodium
96 g carbohydrates

18. Worst Kids’ Meal: Chili’s Pepper Pals Country-Fried Chicken Crispers with Ranch Dressing and
Homestyle Fries

1,110 calories
82 g fat (15 g saturated)
1,980 mg sodium
56 g carbohydrates

17. Worst Fast-Food Chicken Meal: Dairy Queen 6-Piece Chicken Strip Basket
1,270 calories
67 g fat (11 g saturated fat)
2,910 mg sodium

16. Worst Salad: T.G.I. Fridays Pecan Crusted Chicken Salad
1,360 calories
Fat: unknown (The company refuses to disclose the nutritional content of the food they’re serving you.)
Sodium: unknown

15. Worst Breakfast: Bob Evans Stacked and Stuffed Caramel Banana Pecan Hotcakes
1,543 calories
77 g fat (26 g saturated; 9 g trans)
2,259 mg sodium
198 g carbs
109 g sugars

14. Worst Fish Entrée: On the Border Dos XX Fish Tacos with Chipotle Sauce and Refried Beans and Rice

2,440 calories
159 g fat (36 g saturated)
184 g carbohydrates
5,390 mg sodium

13. Worst Dessert: Romano’s Macaroni Grill Dessert Ravioli

1,630 calories
74 g fat
33 g saturated fat
1150 mg sodium
223 g carbohydrates

12. Worst Surf and Turf: T.G.I. Friday’s NY Strip & Shrimp

1,660 calories
(no other nutritional information available)

11. Worst Chinese Entrée: P.F. Chang’s Tam’s Noodles

1, 678 calories
93 g fat (17 g saturated fat

10. Worst Mexican Entrée: Chili’s Buffalo Chicken Fajitas with The Works
(Ranch Dressing, Guacamole, Sour Cream, Cheese, and Pico de Gallo + 4 tortillas)
1,730 calories
117 g fat (31 g saturated fat)
5,690 mg sodium

9. Worst Burger: Chili’s Smokehouse Bacon Triple-The-Cheese Big Mouth Burger
with Jalapeno Ranch Dressing

2,040 calories
150 g fat (53 g saturated)
110 g protein
4,900 mg sodium

8. Worst Sandwich: Quizno’s Tuna Melt (large)
2,090 calories
175 g fat (31 g saturated fat, 2.5 g trans fats)
2,190 mg sodium

7. Worst Chicken Entrée: Romano’s Macaroni Grill Primo Chicken Parmesan

2,220 calories
148 g fat (53 g saturated fat)
4,440 mg sodium
126 g carbohydrates

6. Worst Ribs: Outback Steakhouse Baby Back Ribs (full rack)

2,260 calories
(no other nutritional information available)

5. Worst Pizza: Uno Chicago Grill Chicago Classic Deep Dish Pizza

2,310 calories
162 g fat
123 g carbohydrates
4,470 mg sodium

4. Worst Starter: Uno Chicago Grill Pizza Skins (full order)
2,400 calories
155 g fat (50 g saturated)
3,600 mg sodium

3. Worst Pasta: Romano’s Macaroni Grill Spaghetti and Meatballs with Meat Sauce
2,430 calories
128 g fat
207 g carbs
5,290 mg sodium

2. The Worst Food in America: Baskin Robbins Large Chocolate Oreo Shake
2,600 calories
135 g fat (59 g saturated fat, 2.5 g trans fats)
263 g sugars
1,700 mg sodium

1. Worst “Healthy” Sandwich: Blimpie Veggie Supreme (12″)

1,106 calories
56 g fat (33 g saturated fat)
2,831 mg sodium
96 g carbohydrates

Saltiest Breakfast Food 2009

Denny’s Meat Lovers Scramble
3,180 mg sodium
1,130 calories
66 g fat (29 g saturated, 0.5 g trans)

Saltiest Dessert 2009
On the Border Sopapillas
1,320 mg sodium
1,230 calories
56 g fat (13 g saturated)

Worst Dessert
Chili’s Chocolate Chip Paradise Pie with Vanilla Ice Cream
1,600 calories
78 g fat
215 g carbs

Worst Starter
Chili’s Awesome Blossom
2,710 calories
203 g fat
194 g carbs
6,360 mg sodium

Worst Fast-Food Chicken Meal
Chicken Selects Premium Breast Strips from McDonald’s (5 pieces) with creamy ranch sauce
830 calories
55g fat
(4.5g trans fat)
48 g carbs

Worst Salad
On the Border Grande Taco Salad with Taco Beef
1,450 calories
102 g fat
78 g carbs
2,410 mg sodium

Worst Sandwich
Quizno’s Classic Italian (large)
1,510 calories
82 g fat
3,750 mg sodium
106 g carbs

Worst “Healthy” Burger
Ruby Tuesday Bella Turkey Burger
1,145 calories
71 g fat
56 g carbs

Worst Beer
Guinness Extra Stout (1 bottle)
176 calories
14 g carbohydrates

Worst Mixed Drink
Long Island Iced Tea
700 calories
40 g sugars

Most Sugar-Packed Cookie
Dunkin’ Donut’s Oatmeal Raisin Cookie
51 g sugars
480 calories

Most Sugar-Packed Cereal
Quaker Natural Granola: Oats, Honey & Raisins (1 cup)
30 g sugars
420 calories

Most Sugar-Packed “Healthy” Food
Panera’s Pumpkin Muffin
47 g sugars
530 calories

Most Sugar-Packed Sandwich
Subway’s Foot-Long Sweet Onion Chicken Teriyaki
38 g sugars
740 calories

Worst in Trans fat Boxed Dinner
Kraft Macaroni & Cheese (1 serving)
4 g trans fat per serving
410 calories
710 mg sodium
19 g fat (5 g saturated)

Worst in Trans fat-Frozen Breakfast
Jimmy Dean Sausage, Egg, and Cheese Croissant Sandwich (1 sandwich, 128 g)
3.5 g trans fat
430 calories
740 mg sodium
29 g fat (9 g saturated

Worst “Healthy” Bread
Arnold Whole Grains Health Nut (2 slices, 86 g)
240 calories
4 g fat (0 g saturated)
4 g fiber

I Can’t Believe It’s Not Butter! Original (1 Tbsp, 14 g)
90 calories
10 g fat (2 g saturated, 2.5 g trans)
90 mg sodium

Worst Frozen “Healthy” Entree
Healthy Choice Complete Selections Sweet & Sour Chicken (340 g)
430 calories
9 g fat (1 g saturated)
600 mg sodium
29 g sugars

Worst Omelet
IHOP Big Steak Omelet
1,490 calories
(No additional nutrition information available)

Worst Combo Meal

McDonald’s Deluxe Breakfast
1,360 calories
64 g fat (22 g saturated)
2,325 mg sodium
160 g carbs

Worst Light Beer
Samuel Adams Light (12 oz bottle)
124 calories
10 g carbohydrates

Eat This
Single Classic with Everything
410 calories
24 g protein
37 g carbs
19 g fat
7 g saturated fat
Not That
Chicken BLT Salad with Honey-Mustard Dressing
660 calories
35 g protein
30 g carbs
44.5 g fat
12 g saturated fat

Eat This
6 oz Grilled Top-Round Steak, Baked Sweet Potato, and Ear of Corn with pat of butter
603 calories
56 g protein
21 g fat
9 g saturated fat
Not That
6 oz Grilled Rib-Eye Steak, 2 cups French Fries, and ½ cup Broccoli
968 calories
52 g protein
60 g fat
21 g saturated fat

Eat This
1 oz cheddar cheese with Triscuits
150 calories
5 g sugars
Not That
Granola Bar
200 calories
15 g sugars

Not this either
McDonald’s Quarter Pounder with Cheese
510 calories
26 g fat

Burger King Whopper with Cheese
770 calories
48 g fat

A Life Style Change is needed for permanent weight loss


Trying to find a quick fix or an easy road to weight loss will frustrate you and lead you right back to another “new beginning of trying it one more time”.

Let’s get off the roller coaster of fad diets and make some real changes in our lives. We all truly do have the power within us to make better choices with our eating and with our exercising.

Lifestyle ChangeThere is trend for most women to pick the latest and greatest diet that they hear about on the news and then lose some weight for a few weeks or even maybe for a few months. But then they decide to go off the diet and gain it all back very quickly. Back on the roller coaster….

A life style change should include a new healthy way of eating and having exercise as part of our daily life. Learning to eat in moderation and not in response to our emotions would solve this love affair with food! Let’s put food in its place. Don’t give it so much power over us!

Try eating small portions of 200 or 300 calories 5 or 6 times a day of healthy foods. (1500 calories of day) Fruits and veggies. Chicken and fish. Yogurt and cottage cheese. Cheese sticks, peanuts, almonds, salads, peanut butter, and the list of really good food choices does go on and on.

Try looking at exercise as something for your health that needs to be done every day. You have to brush your teeth every day for your health. You have to bath every day for your health. Let’s exercise every day for the health of it. Make the time for it – write it in as an appointment that you can’t miss just like going to a doctor’s appointment. Why not make time for something for that could truly save your own life.

Once you meet your goal of weight loss by eating the small portions of food mentioned above, then you just increase your calories of these really good for foods and eat at healthy level. You may have a treat once awhile! But learn to do it in a healthy way.

Eating fast food really should stop. Why bring it back after you met your goal? Eating a gallon of ice cream really should stop because that is an old bad habit when you allowed food to rule you. Life style change means YOU HAVE to permanently change SOME things in your life to keep the weight off.

You have to change your eating habits permanently – this does not mean you can’t ever have a piece of pizza – BUT it does mean you can have one piece and not 4 pieces at the same time ever again. Smart choices need to be made every day.

You have to change your habits about exercise permanently. Exercise needs to be a part of your life that you don’t talk yourself out of for whatever reason may come up in life. Exercise should not be last on the list for the day. It should not be looked at like something that you will just see if there is time for today. Make the time.

If you really want to lose weight – you will. Are you ready this time and will you go all the way and make it a LIFE STYLE CHANGE?

Officially Licensed
Social Media