The FFF Plan

IMG_8168Most diets and exercise programs work – until you quit. This is different – it’s a lifestyle, and it boils down to three simple goals you strive for every day:

Daily Goal #1 – Water: Each day, drink 48 ounces water (6 cups). Natural flavors, a slice of fruit and/or carbonation are ok, but no chemicals or sweeteners.

Daily Goal #2 – Walk: Walk 6,000 steps a day, preferably measured by your Fitbit pedometer.

Daily Goal #3 – Veggies/fruits: Each day, eat 5 servings of veggies and fruits. A serving is one cup raw or a half-cup cooked.

Plus two guidelines:

Eat 5 times per day: The general recommendation: breakfast, snack, lunch, snack, dinner. Don’t go too long without eating. Don’t let yourself get too hungry.

P+P: Each meal/snack should include a protein and a produce. (See a list of ideas in the back of this guide). The P+P combination will keep hunger at bay, and your blood sugar and energy steady.

Following the FFF Plan, even imperfectly, will make a positive difference in your life. Join the FFF sisterhood and you’ll feel better, look better and be better. Believe it can happen, and it will.


Announcing…the Fairly Fit Female Membership CLUB!


 Your problem – you want to feel better…look better…be more energized! You want to lose a few pounds, but it’s so frickin’ hard!

You exercised. You started a hundred new diets. And every time you promised yourself, “This time will work!”

And every program worked…until it didn’t…until you gave up. And when you did, you cursed yourself for being a quitter. That little voice in your head beat you up, calling you a pathetic failure.

Well that’s what MY voice said, anyway. Every program I started worked, until I quit.

Atkins, Weight Watchers, South Beach, Mediterranean, The Zone, Raw Food, Volumetrics, you name it…I tried them all. I even tried the Martha’s Vineyard Diet detox even though WebMD declared it one of the worst diets you can do!

I’ve followed strength-training programs. Need a P90X, TRX Home Gym, or Bowflex? I’ve got the inventory…for sale.

I started running. (Have you seen runners finish a marathon; their faces contorted with pain? That was me…at the end of our driveway.)

Look, I wasn’t looking for a string bikini body or washboard abs. I just wanted to feel healthier. But all those famous and not-so-famous diet-and-exercise programs didn’t work for me. Of course, they work for some people, and God bless each and every of them. But I wasn’t one of those people.

I decided to make a shift, to take my own health and well-being into my own hands. The fact is almost every one of the diet programs is basically “eat less, move more.” Simple right? (Ha!).

I needed to set up a program I could easily follow and maintain. I decided to get healthy by making small changes I could keep doing. I changed my lifestyle, not drastically, but realistically.

I became a Fairly Fit Female. And I’d like you to think about joining me as a Fairly Fit Female yourself!

I’ve developed a simple, specific Fairly Fit Female Plan. The good news is, it works. And not just temporarily. I feel better, have more energy, and lost weight. (I’ve kept it off for over three years).   I’m much happier about the way I look in my clothes (although no woman is ever totally happy, right?)

I know what you must be thinking right now. What’s the catch? And there is one. It’s really important, but it has nothing to do with some fancy-schmancy named supplements, or super expensive packaged meals you need to buy.

I’m not a doctor. I don’t even play one on TV. But I have figured out the Secret Sauce to helping those of us who are not the spring chickens anymore. (I’m just thrilled to still be considered a Fall Fowl!) We’ve invested a huge chunk of our lives raising and sacrificing for the kids and family.

It’s now our turn to feel better about ourselves. Don’t you want to feel better about yourself?

Join me as a Fairly Fit Female and you can.

But before I share what Fairly Fit Female is and tell you to click the button to join me, I am going to tell you THE SECRET to how we can make this happen for you. Here it is:

None of us can do this by ourselves

It was hiding in plain site the whole time. Every time I started a new program, I was essentially doing it myself. I had to continually motivate myself to eat better, eat less, work out, eat even less, weight myself, stop eating altogether…ah, you know the drill! And I was also trying to overcome years of bad habits built up all by myself.

My transformation happened when accidentally banded together with a like-minded group of women. Our goal? To be FAIRLY FIT.

And it worked! I became part of a sisterhood of Fairly Fit Females, because it became blindingly obvious to me. Without ongoing support, and the company of our Fairly Fit Female Sisters… without ongoing motivation, inspiration and connection…

…we can’t keep going.

I want that sisterhood to include YOU.

That means there’s one more thing: a commitment. Joining the Fairly Fit Female Club is ridiculously cheap, but the price you pay will be magic in the way it works for you.

Join the Fairly Fit Female Club (it starts October 1st!) Make a change for good.

We can do this together.  I believe in you!

What you’ll get:

  • DAILY MOTIVATION – an email to encourage and start your day right!

  • DAILY FFF Goals – we’ll ALL work on these together!

  • WEEKLY HAPPY HOUR – with ME! where we’ll talk about weekly successes, share bad jokes, make fun of our spouses, and more!

Join me as my guest for 30 days for free! After that it’s just $17 bucks a month. (That’s about 56.7¢ per day for a NEW YOU!) If you don’t feel this program is for you, just can cancel any time!


I look forward to you joining me and the many other Fairly Fit Females!

Join Now!



“Before FFF, I felt like a failure. I’d never found anything I could stick with. FFF has given me a simple plan, and the tools and encouragement to change my life. Since starting Fairly Fit Female several years ago, I’ve lost 10 pounds and kept them off!”’

-Karen K

“Your emails help me remember P+P and to stay on track with portion control, reducing sweets and focusing on moving my body in some way every day. Thanks for all you are doing – I love it!”

-Lori D

“The daily emails were absolutely the best part. I loved getting a constant reminders to keep the good habits in the forefront of my brain.”

-Marcie S

“Thanks for putting together a plan that is realistic and fun. I look forward to the daily emails and pep talks. Following the P+P meal plan is surprisingly simple.”

-Jeanetta S

“This is a realistic program that makes sense. I truly believe I can take charge of my health. For the first time, I have hope.”

-Joan W

“I now have the healthy eating plan that I need for the rest of my life – not a diet, not a temporary fix.”

-Terri F

“P+P is such a simple formula (genius, really!) that it guides all my eating now.”

Henriette K

“This is the Secret Sauce for getting healthy.”

-Kathi L


Looking at life through the filter of gratitude

“If you change the way you look at things, the things you look at change.”-Wayne Dyer

This is a great quote to read as I decide on my three daily gratitudes (coming up with 3 things to be grateful for is part of the FFF Guide). 

1) Trees (and shade!) 

2) Olympic athletes who inspire 

3) my daughter, who lovingly encourages me to be better and reach higher 


Michael Phelps

Michael Phelps is an overcomer.



IMG_8410“He who has health, has hope. And he who has hope, has everything.”

-Benjamin Franklin

The easiest FFF habit is to drink water. It may be the easiest, but you have to pay attention. Then, after awhile it becomes a habit.

If you aren’t in the habit yet, start small. Drink one cup of water. Drink it in the morning, or as soon as you can. Drink it before your coffee, or tea…before you do anything else (except maybe pee, lol).

What kind of water? I’m talking plain water. No flavors or added chemicals. It can be tap, bottled or filtered. Cold, warm or hot.

I have a Brita pitcher, and it makes tap water taste better (and filters out some of the chemicals). We also have water delivered from Crystal Springs at home – especially handy because you can choose cold or hot water. At work, we have Crystal Springs filtered water, too, with the same options.

In the car, I either have a water bottle, and as a back-up, regular bottles of water (I keep a case of water in the trunk).

Not too hard, right? One cup of water is a measly eight measly ounces.

Want flavors, or sweeteners?  You can have those, later. Heck, you can even have a diet soda. After you drink one plain cup of water.

Your ultimate goal is to get drink six cups per day (48 ounces). But making big changes all at once? It doesn’t last. So start small: just drink one.

Wait. Do you REALLY need to drink water? Some people say you don’t. But if you want to be a Fairly Fit Female, you need to drink water.

Let me tell you a story:

A few years ago, my dad mentioned that his doctor told him he didn’t need to drink water. According to his doctor, “you can get the water you need from the foods you eat.”

I told my dad that sounded “Cray Cray.”

(I had to explain – he’s not super-hip like me.)

Fast forward to November. Steve, Kelly and I spent Thanksgiving with family at my cousin Blake’s house. A group of about twelve of us spent the whole day cooking, socializing playing and eating and drinking.

After dinner, we were playing cards, when my dad started to slump over. Scary! I grabbed him, and asked what was wrong. My dad said, “I can’t see very well…”

My cousin Craig, who is a nurse, immediately launched into medical mode, trying to analyze the cause of my dad’s collapse.

One of the most frightening possibilities: my dad was having a stroke. Craig instructed him:

“Bill,” he said. “Hold your arms straight out in front of you.”

My dad was slurring his words. He couldn’t hold his arms up.

The hospital was only two blocks away: could we get him there? My dad is 6’3 (maybe a little shorter, he’s shrinking, lol) and weighs about 175 pounds. As we tried to lift him, he felt like dead weight.

You know how bad things seem to happen in slow-mo? That’s what it felt like. It was great to have Craig there, as he rationally listed our options.

“He needs to get to the hospital. But if we try to lift him and can’t, he could fall and hit his head.”

“Call 911,” someone said.

The ambulance soon arrived, and in walked the stereotypically hot EMTs and Paramedics. (One of them was a woman. I’m not ashamed to say she was also hot!)

Long story short: my dad collapsed because he was dehydrated.

I was shocked. He’d never appeared drunk, or even tipsy, but he’d been drinking Scotch all day – like we all had.

In the ambulance, dad was hooked up to an IV. I followed the ambulance to the hospital, as I said only two blocks away. When I walked in, there he was, already in the ER, sipping a cup of water. Looking perfectly perky.

All that worry, inconvenience and cost (the trip to the ER was billed to Medicare at $10,000) for something that could have been prevented with a little water.

Now I’m on my dad constantly about drinking water. Especially when he’s drinking coffee, or alcohol. Or, when it’s hot out (okay pretty much all the time).

NOW do you believe you should drink water?

But wait, he was already in his late 70’s when this happened…

The same thing happened to a friend of mine, only she was much younger, and she happens to be a teetotaler (I’m a party girl, but I’m open to having friends of all kinds.)

This friend was/is a Girl Scout leader – actually a regional director. She was on official business at the Girl Scout HQ when suddenly, she fainted.

I wasn’t there, but the people who were, called 911.

At the time, she was barely 50. She wasn’t drinking alcohol, or even caffeine. But she WAS running in a million directions, like a lot of us do. Though she’s normally great about drinking water, she had been busy, and somehow hadn’t.

Different story, same moral: drink water.

Your mission as a FFF is to start small. From now on, drink one cup of water, in the morning, as soon as you can. When you’re finished, congratulate yourself. You did one healthy thing! You’re a Fairly Fit Female, and you’re a success.


Dealing with temptation

img_8428.jpgI just came back from a relaxing and fun weekend with my FFF sister Trudy. There was a neighborhood reunion at her beautiful vacation home on Hood Canal. I was lucky enough to be invited along – a lot of people, fun and FOOD. (And luckily some walking.)

The food was so good! Fresh crab and oysters…and a plethora of gourmet choices to go with them – prepared right at the beach. It’s hard not to overdo it when there are so many choices. I thought I’d share my best strategies for dealing with temptations when they come up. Basically, you have THREE Fairly Fit Female options:

  • Say no. It’s hard to do, but sometimes your willpower comes out of hiding (lol) and you’re able to turn it down. (I did that with the brownies and chips.)
  • Embrace it. Eat whatever tempts you and savor every bite. Immerse yourself in the experience so that when you’re finished, you got your money’s worth (or calorie’s worth) in pleasure. No guilt, just the awareness that you just enjoyed a special treat. (I did that with the rice krispy treats and french fries.)
  • Eat it, but eat less of it. This is the best option, but how do you do it?  I have FFF Tips and tricks to help you do that (some of the best are in my FFF Startup Guide). I’ll give you one for now: eat P+P with your treat. You’ll eat less of it than you would if you ate it alone (I did that with the veggie frittata I had for breakfast – which I ate with my treat – a croissant.)

Those are my strategies for dealing with temptations. Pick one, and make a Fairly Fit Female decision. If it’s not the best one, let it go and get back on the Road to Florida.img_8438.jpg




Happy Birthday to me

Mom Kel obsidian3Today’s my birthday. My daughter, Kelly, told me once that if you’re going to lie about your age, you should lie older. That way people will think you look really good for your age. So today I turn 60.

Okay, that’s not true. Today’s my 57th birthday. But I do like the way I look. I feel good, too. I have some pretty good genes to work with. But I still have to work at it. When I made a shift to being a Fairly Fit Female, it made a huge difference. I started focusing on getting healthy. I stuck to a process, instead of trying to lose weight (which I’d done many other times. Diets always led to temporary results.)

Along with looking and feeling good, I’m confident I’ll continue to be strong and fit as I get older. What do I do? I follow the Fairly Fit Female Plan. You can read the plan in the 30 Day Startup Guide, or the Road to Florida Travel Companion Guide.

The plan  sounds so simple, you might think it’s too easy. But it’s not. The challenge comes in making it an ongoing lifestyle, and not a temporary fix like most other programs out there.IMG_3929

The good news is, I can do this. You can too. We can live the Fairly Fit Female Lifestyle. We can be strong, healthy and fit, for the rest of our lives.

Click here for my FREE Fairly Fit Female Cheat Sheet – with the FFF Plan and some super-cool tips.


Protein keeps your brain in your head

IMG_8283I know what it’s like to be outta control when it comes to eating. Usually it’s when I let myself get too hungry. My brain flies out of my head, and the mini donuts go down the hatch.

If you’re reading this, I’m guessing you can relate.

We resolve to make smart, sensible, healthy choices.  We’re going stay away from empty carbs, processed foods, the drive thru….blah blah blah. Then we wait too long to eat, and our best intentions are out the proverbial window.

Of course, there are a lot of reasons for overeating. Food is complicated. We eat to deal with everything from stress to boredom. But some overeating is caused by plain old hunger. Being too hungry usually leads to bad choices. The best way to prevent this from happening is, well… prevention.  My Fairly Fit Female advice:  make sure you don’t get too hungry. Your best weapon in this particular battle is protein.

Lean meats, eggs and low-fat dairy are all high in protein (I choose low fat dairy over non-fat. It’s tastier and more satisfying). The Fairly Fit Female plan includes 5 P+P meals and snacks a day (Protein + Produce).

This is a super important concept. Baby carrots, apple slices and bananas are all healthy. But add some protein so you don’t set yourself up for hunger – and failure. Protein will stick with you and keep you in control.

If you’re on the go, you need some portable protein sources. Here are a few ideas:

Pumpkin seeds. 1/4 cup = 9g protein

Dried Soy Nuts. 1/4 cup = 11 g protein

Beef jerky. 1 ounce = 12 g protein

Cashews. 1 ounce = 8g protein

Peanut butter. 1.5 oz = 8 g protein. (I like Jif portables for dipping my apple slices on the go).


Include protein with every meal and snack. You’ll be more likely to make good food choices – and keep your brain in your head!