Another Exciting Addition To Our 2012 MMWE Stage Schedule

MORE BIG NEWS: Another exciting addition to our Stage Schedule for this year's Mid Mo Women's Expo: WE ARE SO EXCITED TO WELCOME ROLLA'S OWN SARAH STEELMAN- WHO
WILL BE APPEARING ON STAGE FRIDAY APRIL 20TH @5p.m AT THE MMWE IN ROLLA.

 Sarah Steelman is a lifelong Missourian. She lives in Rolla, Missouri with her husband David and their youngest son, Michael who is a sophomore in high school. Their oldest son Sam is a recent graduate from Drury University (Springfield,) and is currently living and working in Springfield, Mo. Joe is 22 and finishing his last year at the University of Chicago. Her husband’s daughter, Amanda, lives in Springfield with her husband Taylor Moore and their little girl, Lily.

Sarah attended University of Missouri — Columbia and graduated with a Masters in Economics and a BA in History. She grew up in Jefferson City, Missouri and graduated from Jefferson City High School.


More information about Sarah Steelman can be found at 
http://www.sarahsteelman.com/meet-sarah-steelman/about 

We are still needing to get 500 fans, so we can reveal our biggest news yet, OUR CELEBRITY GUESTS FOR SATURDAY APRIL 21ST- SO PLEASE KEEP ASKING ALL YOUR FRIENDS AND FAMILY TO LIKE The Mid MO Women's EXPO on FACEBOOK!!

9 Motivational Tricks to Help You Stick to Your Diet or Exercise Program

Half of the people who start a new fitness plan stop within the first six months. Whether you’ve started a new diet or workout routine, here’s how to stay motivated. From The 90-Second Fitness Solution by Pete Cerqua
Weigh yourself daily: According to the National Weight Control Registry, a study of thousands of people who had lost an average of sixty-six pounds and kept it off for five years found that dieters who are most likely to maintain their weight step on the scale daily. Weigh yourself at least five times per week, if not daily. If you’re tempted not to weigh yourself on any given morning, examine that excuse. If I had a nickel for every client who pleaded, “Please don’t weigh me this week,” I would have a few bagfuls of nickels. It’s on the days that you most don’t want to weigh yourself that you probably most need to step on the scale. Your reluctance stems from your premonition that the number will be high. Just get on the scale. If it’s more than two pounds above your idea, deal with it.
Go shopping: There’s nothing like a credit card bill to keep you on track. Buy your new stronger, tighter body lots of clothes. I’m talking Neiman Marcus clothes. I’m talking Ann Taylor. I’m talking J. Jill clothes. I’m talking “the-clothes-I-really-want-but-are-too-expensive” clothes. Once you buy them, you better make sure your body stays in shape while you pay off those credit cards. How? Simple. Stay on the plan.
Work out first, do everything else second: It’s easy to think: “I’m busy, I’ll do my work out later.” Instead, I want you to think: “I’m busy, I’ll do my work out now.” If possible, do a workout on Monday mornings. I’ve noticed that most of my clients are more emotionally and physically rested on Mondays than they are on any other day of the week. They also have a lot of adrenaline in reserve, physical energy that they can pour into their workout. As the week progresses, however, problems at work or complications at home tend to burn people out, and their workouts become less effective and less enjoyable. When they switch to a Monday workout routine, they feel strong and confident all week long, which translates into more effectiveness at work and home.
Challenge someone: Be boastful. Tell your teenage son or nephew, your spouse, your brother, or a friend that you’re stronger than he or she is. Choose someone half your age or male. Choose someone who is going to say “Yeah right” when you make that “I’m stronger” statement. Put money on it. Create a huge wager. The loser has to clean the house, rub your feet, cook dinner, whatever. Make a wager that you’ll really enjoy. Then challenge him to a Wall Sit or a Plank. Get on the wall or the floor and see who can hold the longest. I’m willing to bet that you’re going to blow this poor guy’s doors off. Of course he could do more reps than you. He can probably hoist more weight than you, but he probably doesn’t have the endurance to last longer on the wall or in the plank. I know this because I’ve seen it time and time again. I’ve seen sixty-year old women outlast thirty-year-old men. I’ve seen forty-five-year-old moms outlast their sixteen-year-old sons. There’s nothing like the realization that you are stronger than a man or someone half your age to keep you motivated for more.
Do it with your spouse, a friend, or your kids: An exercise partner not only makes the workout seem more fun but he or she also can guilt you into doing it on those days when you’d like to tell yourself that you are too busy.
Keep a supplement reserve on hand: Want to know why most people stop taking their supplements? They run out. As I’ve mentioned, this used to happen to my coauthor all of the time. Then she came up with this ingenious solution. She now buys two of everything. When she kicks the main bottle and starts on the spare, she writes “get multivitamin” on her to-do list.
Keep simple staples on hand: Simple staples are those foods you turn to at the end of the week when you’ve run out of groceries. They are the foods you eat when you are too tired to cook, and they are the foods I want you to turn to whenever you are craving fake food. Avocado, salsa, baby carrots, and cucumber, for example, all last a long time in the fridge and they all can be used for a quick real-food meal. Just smash up the avocado, mix it with the salsa, and dip the carrots and sliced cucumber in it. Voilà. You’ve got a real food meal in minutes, and it took less time than driving to the closest fast food restaurant. Here are some staples to keep on hand at all times:

• Whey protein for shakes.
• Avocados.
• Hard-boiled eggs.
• Cans of water-packed tuna and wild salmon.
• Nuts and seeds.
• Olives, especially the more flavorful varieties such as kalamata.
• Ricotta cheese.
• Bell pepper, cucumber, baby carrots, and any other veggies that you like to eat raw.

Create easy weeks: We all get busy from time to time. We all celebrate holidays, travel, and otherwise find ourselves with weeks from hell. When that happens, I want you to use home workout Level 1. Don’t feel guilty about this. If you can’t get to the gym, you can’t get to the gym, but you can do something, and home workout Level 1 is it.
Keep the faith: The longer you follow the plan and the more often you recommit, the better your long-term success. It’s just like any habit. It’s hardest in the beginning. The more you get yourself back on track, the less often you will fall off the wagon in the future, and the more easily you’ll climb back on once you fall off.

Source:  http://www.tipsonhealthyliving.com/diet-and-fitness/9-motivational-tricks-to-help-you-stick-to-your-diet-or-exercise-program

You Could Win VIP Meet & Greet Passes!!

 

HELP!! WE NEED TO GET TO 500 LIKES- SO WE CAN ANNOUNCE WHO OUR SPECIAL CELEBRITY GUEST/GUESTS ARE FOR THIS YEARS MMWE- PLEASE SHARE OUR FACEBOOK PAGE WITH ALL YOUR FRIENDS AND ASK THEM TO LIKE US- 

 

 

 

PLUS WE WILL BE HAVING A CONTEST WHERE FIVE LUCKY FANS WILL WIN VIP MEET & GREET PASSES TO MEET OUR CELEBRITY GUEST(S)

 https://www.facebook.com/MidMOWomensExpo

Miss Missouri 2011 Sydney Friar

We are proud to announce that MISS MISSOURI 2011- Sydney Friar will be appearing on Sat April 21st on stage at the Mid MO Womens Expo!! Please check the schedule tab on the Mid MO Womens Expo website for more info and our complete stage schedule. 

https://www.facebook.com/pages/Miss-Missouri-2011/155605627842422

  http://www.missmissouri.org/

http://missmo2011.wordpress.com/

We are proud to announce two of our special guest speakers

One of our featured guest speakers is Michele Broxton, MBA-HRM of Ask the HR Lady who will be presenting "How to make $$ While waiting for a job"
More info on The HR lady can be found on Facebook:

https://www.facebook.com/pages/Ask-The-HR-Lady/227321273056#%21/pages/Ask-The-HR-Lady/227321273056

or on the Website: AskTheHRLady.com

We are proud to announce one of our featured seminars featured at this year's Mid MO Womens Expo: “Picky Eaters & Today’s Health”
Presented by: Brandy Foss, RN, BSN

How to Make Homemade Laundry Detergent

The reason for this is that you can be scared to hurt your clothes with recipes you don't know about for sure, and also you need to invest in some ingredients you may not normally use in your home. However, many of the ingredients below can also be used in several other homemade cleaning recipes around your home.
In addition, these recipes have been used successfully for years by people before commercial laundry detergents became popular, and you can choose what ingredients you place in them, and what scents, if any, you put into your family's clothes.
Finally, the recipe below are much cheaper than buying laundry detergent, which is an added bonus!

Homemade Laundry Detergent Powder

Ingredients:

• 1/2 cup laundry soap flakes*
• 1/2 cup baking soda
• 1/4 cup washing soda
• 1/4 cup borax

Directions:
Mix all the ingredients together and place into a 16 ounce (or larger) plastic container, with a lid.
Each time that you do a load of laundry use 1/2 cup of this mixture as your laundry detergent.
* Nowadays it can be difficult to actually find soap flakes. You can make your own, however, by grating a bar of laundry soap with a kitchen grater.
Examples of laundry soap include Fels-Naptha , Ivory, Sunlight, Kirks Castile Bar Soap, or Zote, for example.

Try it out and share your opinion-let us know what you think

15 Secrets to Better Health

Many of you have already signed up for the Sunny 104.5 Winter Meltdown-Weight Loss Challenge. If you have not- it's not too late-so Register Today! Registration is FREE, and you can win some great prizes along the way! Signing up is easy, contact Amy to get a weigh in time at The Centre in Rolla anytime this week and you are on your way! You can reach her at 308-1045!

Now there are all kinds of claims out there about miracle pills/foods/workouts etc that will "HELP YOU LOSE 25 LBS in 1 MONTH!!" Our Approach with the Sunny Winter Meltdown is not a quick fix-weight loss gimmick. It is instead a sensible approach to eating better and getting you moving to slowly and safely build your stamina and fitness level- and overall your total health. If any person or product claims that you can safely lose 25 pounds in 1month then you should run in the opposite direction. Healthy weight loss is 1 to 2 pounds per week (3 at the absolute most) By taking a healthy approach to exercise that does not feel like a part-time job (remember it is all about quality -- not quantity) and making smart nutritional choices you maximize your chances of success. Nothing fancy, just a highly effective, healthy and sustainable approach to lose weight and get in the best shape of your life.Your negative voice will try to convince you that it can't be that simple but it is! Please ditch the temptation of falling for the quick fix. It only sets your wallet, head and heart up for failure.You are better than that and we can show you the safe and sustainable way by following our lead.

Remember: "There are no shortcuts to any place worth going."
-- Beverly Sills

Don't worry about what workouts to do or the healthy habits to build. Just get moving. We will help guide you through everything with the daily Trainer Tips & Healthy Recipes found at http://www.sunnywintermeltdown.com/.

You deserve to have tons of energy and to feel great so follow our lead and get ready to shock yourself with your fitness and weight loss results!
YOU CAN DO THIS-THIS IS THE YEAR OF A HEALTHIER HAPPIER YOU!!

 Here are 15 Secrets to Better Health to Get You started.
We suggest you post this on your refrigerator as these tips are your roadmap to feeling amazing!


Attitude & Focus
1) Concentrate on your health as opposed to losing weight. If you have kids, concentrate on your kids and how you losing weight will help improve the energy you bring to your relationship with them.
2) Hold yourself accountable and don't make excuses. We are all extremely busy, but you can fit movement into your schedule. You deserve to take some personal time each day to invest in yourself and your health.
3) When you exercise, be proud of yourself. Know how much it positively affects your energy and health.
4) Stay positive. Life is too short to beat yourself up over weight you have gained or workouts you have missed. Staying positive helps all areas of your life!
5) Have fun. If your workouts are not fun you are not going to keep doing them. So, if you dread going to a gym, don't go. Instead, go for a walk, play with your kids in the yard, etc. If you can turn the dreaded exercise word into a fun activity, then your chances of being successful go up dramatically.
6) Throw the rear view mirror out the window. Concentrate on today and tomorrow. You can't change the past and beating yourself up is only going to drag you in the wrong direction. Today is a New Day!
Exercise & Movement
7) Do Interval Workouts 3 days per week. Intervals help you Burn 30% More Calories per Workout and can help Leave Your Metabolism Elevated for up to 12 hours after each workout. You can access a free sample workout by going to: http://www.NoExcusesWorkouts.com/Sample-Workouts/
8) Do the 6-minute No Excuses Workout 3 days per week. You can do this quick and highly effective strength training workout right in your living room; no equipment is required. You can access the Free sample workout by going to: http://www.NoExcusesWorkouts.com/Sample-Workouts/
9) Turn random acts into fitness. Take the stairs at work, park in the furthest spot at the store or work, play with your kids instead of sitting on the sideline, walk in place while brushing your teeth, etc. Be creative and you can turn activities you already do into opportunities to improve your health.
Nutrition
10) Always eat breakfast & never skip meals. Have breakfast within 1 hour of waking up to kick-start your metabolism. Skipping meals causes your metabolism to slow down and sends the signal to your body to store your next meal as fat in order to avoid starving.
11) Drink 64 ounces of water per day plus one additional ounce per minute of workout time. You should be going to the bathroom at least once every hour to hour and a half.
12) Eat something every 2 to 3 hours. Eat healthy snacks midmorning and mid-afternoon to help keep your metabolism buzzing and to help you avoid over-eating at lunch or dinner.
13) Control your Portions. Avoid seconds and eat until you are no longer hungry versus until you are full.
14) Only have dessert once per week. This could save you 300 calories per day on the six non-dessert days (1,800 calories per week). Since you have to have burned 3,500 more calories than you consume to lose 1 pound, this new habit could lead to losing an additional pound every two weeks or 26 pounds in one year!
15) Limit yourself to one soda per day (ideally zero per day). The excess sugar is not good for your health and can cause major ups and downs as far as your energy level.

Information provided by Jonathan Roche, Founder & CEO, Breakthrough Health & Wellness Solutions, Inc.
To maximize every minute of your limited exercise time check out the No Excuses Workout System http://www.NoExcusesWorkouts.com/Products/