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01-09 keeping motivated

Dawn was quoted by Fitness Magazine. She will be Featured in the March addition.

Staying Motivated!
by Dawn Weatherwax, RD, CSSD, LD, LAT, ATC, CSCS

So how are your New Year’s Resolutions going? Hopefully you chose resolutions that had meaning to you, embraced your values, reverberated with your identity and held some type of enjoyment. However even with great intentions many times we retreat to our old habits. Even so, you can still reach your goals. Below are some tips to revive, continue and achieve your goals.

Are your goals reachable? When it comes to making goals for ourselves, sometimes we are unrealistic. Make goals that can be measured, has a time frame and adjustable.

Write it down. When you write your goals down you validate your intentions. Seeing it in print and reading it allowed increases the probability that you will get there.

Use present language. It is a known fact that the subconscious does not know the difference between reality and fantasy. Say things like I am 175lb, with 20% body fat and love every minute of keeping myself healthy.

Plan that there will be obstacles. Most of the time when we start a project there are things that we did not predict. Our goals are the same way. It is how we adjust to the roadblock and proceed is the most important piece. Many times it is the roadblock that pushes us backwards.

Don’t stop. The only way you won’t achieve your goals are if you stop completely. Reevaluate your target each week and have a plan of attack for the next one. Keep repeating this process. You will find that there is more than one way to reach your potential!

I have found that many successful people use these approaches with their job or family life but they forget to apply the same beneficial techniques to themselves. So get out your pen, phone or computer and get planning!


“Their food regimen helped me start gaining weight.”

Katy Hare
High School Swimmer

I didn’t have a very successful junior year in swimming. Although I had qualified for the state meet both freshman and sophomore year, I didn’t even make it to state my junior year. I had always been thin, but had lost even more weight since the previous year and was at an all time low. I tried to gain weight myself, but nothing worked.

So, I went to Sports Nutrition 2Go in September hoping they could help. I was 120.8lbs according to the Bod Pod. I am 5’9, and according to SN2Go, being that tall and weighing that much is not good. Their food regimen helped me start gaining weight. I had to force myself to eat sometimes because it was more nutritious food than I had ever eaten before.

Before I knew it, I was approaching 130lbs. It was a hard schedule to keep because of swimming, but I did the best I could, and I came out in the end weighing 132lbs with only 12% fat. So, all the weight I gained was muscle. I still hold that weight today and I thank SN2Go for everything they’ve done because without them, I wouldn’t be as strong as I am today. I even made it to state in an individual event and a relay to finish off my senior year!

Love Starts in the Kitchen!™
By: Rita Nader Heikenfeld, CCP, CMH Macy's Regional Culinary Professional, Syndicated Columnist Community Press, and Certified Modern Herbalist. You can blog her at or reach her through her website,

February is National Heart Month, but that doesn’t mean you can’t make something special for your Valentine. Here are two lovely desserts that are good and good for you!


  • 2 cups fresh or frozen whole strawberries, thawed
  • 1/2 cup granular Splenda
  • 1 pkg (4 serving) Jello-O sugar free strawberry gelatin
  • 1/4 cup boiling water
  • 2 cups thawed whipped topping, fat free
  • Extra berries and whipped topping for garnish (opt)

Chop berries and pour into a blender with Splenda until mixture is as smooth as you like. If using fresh berries, you may need to add a tablespoon or so of water. Mix jello with boiling water until dissolved. Add this to berries in blender and blend until mixed. Pour into bowl and refrigerate for 30 minutes. Stir in whipped topping. Pour into pretty glasses or bowls and garnish with berries. Refrigerate 2 hours or up to a day. Garnish as desired. Serves 6-8.

Tips from Rita’s kitchen: Any berries and jello combo work well. Use your favorites!


  • 8 oz fat free cream cheese, room temperature
  • 1 cup granular Splenda
  • 2 teaspoons vanilla
  • 4 cups chopped fresh strawberries
  • 12 oz whipped fat free topping, thawed
  • 1/2 cup toasted nuts (opt)
  • Fat free chocolate syrup
  • 2 low fat or chocolate crumb pie crusts

Beat cream cheese, Splenda and vanilla until smooth. Beat in strawberries and fold in topping and nuts. Pour into low fat graham cracker crusts or chocolate crumb crusts. Cover and freeze from 4 hours or up to a week. Remove from freezer 15 minutes before

Current News

• SN2Go was asked to be part of a YMCA grant tailored toward children and obesity.

• Dawn Weatherwax spoke at Moeller High School in Dec 08’ on The Power of Nutrition for All Levels.

• Dawn Weatherwax spoke to Mercy Health Plex personal trainers in Anderson and Fairfield on The Power of Nutrition for All Levels Dec 08’.

• Dawn Weatherwax spoke at Beacon Orthopedics on Body Composition and its Affects on the Spectrum of Sports in Dec 08’.

• Dawn Weatherwax spoke to Tiffin University in Jan 09’ on Improving Performance the Right Way—Nutrition vs Supplementation.

• Dawn Weatherwax is working with two elite Ohio State Football athletes to get ready for the NFL Combine’s.

• Dawn Weatherwax spoke at NSCAA National Soccer Conference in Jan 09’, on The Power of Nutrition for All Levels.

• Dawn Weatherwax spoke at St Xavier High School in Jan 09’ on The Power of Nutrition for All Levels. Sponsored by Gatorade.

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