Wednesday, December 23, 2009

Goals...what do you want?
Greetings and Salutations!

To start off, I just wanted to pass along a little note to wish each and every one of you a happy and healthy holiday! Of course, along with the holidays comes New Years's, and alas, with the new year come those resolutions that many of us make, promising to do something different over the course of the next 365 days. I've made them, too, and what started as a good idea and the right idea, generally led to some sort of failure. So, instead of a resolution, why not try a goal for the year? I know, I know, it sounds like the same thing, but I assure you, goal setting is quite different.

First off, what do you want to accomplish? Keep in mind that as you set your goal, to make it as specific as possible. Also, we need to be able to measure your progress. So, if you want to 'lose weight,' you need to state it more specifically and with a weightloss goal in mind (i.e. I want to lose 22 pounds). You might also consider things such as a body fat percentage that you'd like to have, a clothing size that you'd love to fit into, or a distance that you'd like to be able to run. Whatever you choose, give your brain a clear message that you WANT to be able to accomplish this specific thing.

Second, set an achievable goal and don't settle for less than what you really want. As Tom Venuto stated in his book The Body Fat Solution (2009), "As long as your goal is achievable, believable, and you're willing to do what it takes to get it, then the sky's the limit." In addition, set a deadline for meeting your goal that is a reasonable and realistic amount of time for meeting your might make it, you might not, but you need a specific amount of time with with you can work. If you want to lose 50 pounds, six weeks is NOT reasonable, 6 months is doable, but tough, while 8-9 months is realistic.

Next, write some reasons why you want to meet that specific goal. This is going to help with your own intrinsic motivation, and when you start to stray, you need to remind yourself of WHY the goal is important to you.

Set some mini-milestones to meet along the way. Have mini-goals that you strive to meet each week, month, etc. Let others know about your goals so that you can surround yourself with a positive support crew. Finally, and this is the hardest part, what do I need to do in order to meet my goal? If your goal is serious weight loss, I hate to be the bearer of bad news, but in order to do so, you're going to have to make some major lifestyle changes.

This is where I might be able to help. If your goal is fitness related, but you don't just know how to get there, LET ME KNOW! If you've set a goal, but you're having troubles staying committed, let me know! If you met a mini-goal, or met your yearly goal, let me know! I want to celebrate with you!

When I started thinking about goals, I wanted to just say, "I want to be the fittest I've ever been in my life." Obviously, not specific enough and not measurable. Also, I think I'm probably the fittest I've ever been in my life already, or at least a close runner-up to my Junior and Senior years of basketball season. Thanks Coach Sines, those suicide drills DO get you in shape! So I really need to think...what do I want to accomplish this year with regards to fitness and health? And how can I measure my success? I've got some thinking to do over the next few days.

For those of you who have regularly pushed play with Tony, Chalene, Debbie, Shaun T. and others, or who have just made regular fitness activities a part of your daily life, bravo to you! Keep pushing hard. But for those of you who keep walking past the dust covered Turbo Jam or P90X workouts and saying, "I should start that today," what's keeping you from pushing play and meeting your goals? I'm here for you either eay...let me know what I can do to help.

I'm off to do some Insanity with Shaun T. and walk the dogs. I've got to finish up my 2009 goals!

Have a safe, blessed, and happy holiday!

Saturday, November 7, 2009

Now it makes sense! To lose, you need to lift!
Greetings and salutations my friends! So here I am, in month number 8 of my fitness journey. I have to say, it's been an incredible ride thus far, and I have learned so much about becoming, and staying, a healthy individual.

When I started this journey, I was miserable. I felt fat, I looked fat, my BMI said I was fat...I didn't want to believe it, but I was, indeed, too big for my height and frame. At 5'9 1/2", I was 203 pounds, and growing out (in a bad way) of my size 16 pants.

In the past, I've lost weight. I would spend months and months working out like crazy. I ran, walked, did step aerobics, name it, I've probably tried it to beat the battle of the bulge that had consumed my life for so long. I generally would get results, but for the results to continue, I found that I had to do so much cardio that my day was consumed by it.

My journey with P90X, and the other products that are offered by Beachbody, has literally changed my life. You see, in the past I left out one integral part to truly managing my fitness goals: resistance training. Yep, if you are serious about getting in shape, burning fat, losing weight, and leaning out your body, you HAVE to lift weights. Now don't think I'm telling you to go out and become a body builder...I'm just saying to invest in some sort of program that requires you to lift weights (3, 5, 8, 12, 15 lbs.) several days each week in addition to the cardio training you do. You see, lean muscle takes up less space than fat (it doesn't weigh less, a pound IS a pound, but a pound of lean muscle takes up less space in your body than a pound of fat), so when you swap out fat for lean muscle, you will get smaller. Lean muscle also burns more calories than fat, so when you carry more lean muscle, your body is a much more efficient calorie burning machine. So, by regularly doing some type of weight training, your body swaps out fat for muscle and gets smaller AND you burn more calories automatically. It's a win-win situation!

I have been using the P90X and the P90X+ products regularly for the past 8 months. I'm now 172 pounds, and down from a 16/18 pants size to a 10/12. The day I slipped on size 10's, and they fit, was a joyous day! I haven't seen that size since I was in the 9th grade (which was in 1986). However, I'm not going to tell you that it's not hard is. I push play every day and workout for 45-75 minutes a day. However, I do not starve myself (in fact, I eat around 2000-2200 calories each day) and I feel good physically and mentally. To be honest, I've been quite surprised how easy it's been to become a fitter person.

If you're interested in a good, well thought out fitness program, one that includes cardio, resistance, and flexibility training, you might consider P90X or ChaLEAN Extreme. Both will get you incredible results, and will allow you to get the body that you desire. They also contain nutrition guides to help you make better nutrition choices. They're not diets, but a new way of thinking about, and eating, food. Of course, it will require some motivation on your part, and a lot of sweat equity. But if it's a new body that you want, the opportunity is just have to want it badly enough.

Along the way, if you need some help, let me know. Send me a message and I'll do what I can to help!

Saturday, October 3, 2009

You HAVE to listen...
Greetings and salutations my friends! Hope this blog post finds each and every one of you happy, healthy, and working hard to meet your goals.

I know that you all truly challenge yourselves every day in order to transform yourself into the person that you know you can be. I'm on that journey right alongside you, however, it's important that no matter what your goals may be that you LISTEN to your body. Yep, you heard HAVE to listen to the clues your body is giving you, and you must heed those warnings or else you may find yourself in the situation that I was in, with an injury forcing you to take time off.

As many of you know, during my 2nd round of P90X, I challenged myself by committing to a doubles rotation. I was up at 4:30 a.m. four days each week for my first workout of the day, and also worked out in the afternoon each day. Right around week number seven my body started talking to me...and sadly, I ignored it.

In week number nine, two weeks after my left hamstring told me I better rest, I had to stop doing my leg workout each week. I simply replaced it with something else that I felt didn't nag the hammy. Of course, that little tweak was still there, it just wasn't screaming at me as loud. Thus, since I was so focused on that goal of finishing 90 days of doubles that, once again, I pushed through and ignored the pain that was there nagging me in the back of my left thigh. In week twelve, I was in the middle of a cardio workout, reached down to touch the floor prior to leaping into the air, and a sharp, stabbing pain shot up my leg, through my butt, and into my lower back, where is stayed. I was done. Ignoring a hamstring is one thing, but I know better than to ignore my back. I stopped right where I was, and made myself take a full week off. I visited my chiropractor, stretched my legs multiple times each day, and I did nothing more than walk my dogs. It was agony for me to not push play every day.

The week turned into 8, then 9, and finally 10 days. I started back with a few days of easier workouts, and now I'm back into the P90X groove again, but I assure you I will now LISTEN to my body. I also make sure that I do a LOT of preventative things to insure that the hamstring is truly warmed up and stretched prior to putting any stress on it. Fortunately for me, I received my September installment of the Tony Horton One-on-One program during my forced rest, and it has become a lifesaver. September's One-on-One is called, "Patience," and it is a 30 minute yoga/stretch workout. It's perfect for my tweaky little hamstring, it's now my daily warm-up prior to any workout that will stress my hamstring, and it's also a great day starter at 4:30 a.m.

So, lesson learned. I knew that my hamstring wasn't just sore from working out. I knew there was something going on, but I ignored it. By ignoring those warning signs, my body had to say something that I would listen to. Had I ignored those red flags flying in the air, the results could have been far more detrimental to my goals that a mere 10 days off. So listen...when your body tells you something, it's important that you pay attention, back off, rest, recoup, and then when your body says it's ready, get back into the groove.

Now I'm feeling strong and am ready to start round #3. Ding, ding, ding...P90X+ starts in five days. If you'd like to join me in the journey, send me a message.

If you're feeling 100%, go push that play button and BRING IT! If you're not, be patient and crush it another day.

Sunday, September 6, 2009

Burn, baby, burn!

Greetings and salutations my friends. As many of you know, I'm currently in my 2nd round of P90X, and in an effort to really try to dump some poundage, I committed to doing doubles. That simply means that I work out, really hard, six days per week, and on 3-4 of those days, I add in another cardiovascular workout. You'd think that the weight would just be sliding from my body, but alas, such is not the case. Sure, I've lost a few pounds, and I'm pleased with the progress I've made with regards to fitness, strength, and the like. But I felt like I'd hit a bit of a plateau, I didn't know if I was eating too much, too little, or if my newly fit body was just more efficient, and I wasn't burning the calories like I was 20 weeks ago. So, I purchased a Bodybugg, an electronic device that you wear around your upper arm that calculates caloric expenditure throughout the day. It is accurate to within 90%, and I felt that this would be a good investment that could provide me with additional feedback while working towards my goals.

I started wearing my Bodybugg a week ago (I wear it 24 hours/day unless I'm in the shower), and was really surprised with the findings thus far. Now keep in mind, this is just my experience with the device...everyone is different, and your body may react differently to exercise than mine does, but there were a few things that surprised me enough that I felt the need to share with you, in the hopes that, perhaps, you might be able to take one piece of information to use along your own journey towards fitness.

To begin, I really was quite surprised at how many calories I burn in a typical work day (2850, which includes a one-hour long workout). As a teacher, I'm on my feet most of the day, and that walking around the classroom really helps the numbers add up. Throughout the day, I average a 2.4 calorie per minute burn while at work. On the weekends, when I'm just sitting on my caboose, it drops to 1.9-2.0. Doesn't seem like much, but spread that through an 8 hour workday, and see a significant increase in calories spent. In addition, I've found that by walking the dogs or doing a 30 minute cardio workout in the morning before work, it boosts my calorie burn another .3 per minute for about 2 hours after the workout. Also, while I show a 12 calorie per minute burn during workouts such as plyometrics (jump training), I still burn between 6-8 calories per minute during brisk walks with the dogs. Heck, even those muscles that I've worked hard to develop help burn 1.2-1.3 calories per minute while I sleep!

Today, knowing that I wasn't going to have the benefit of walking around the classroom or up and down the school hallways, thus gaining that extra burn, I decided that I was going to burn 3500 calories from midnight to midnight. When I woke up this morning, my 'bugg' showed that I'd burned 520 calories from midnight to 6:20 a.m., and at 6:30 p.m., I'm already sitting on 3207. So, I've burned just over 2500 calories in a 12 hour period. To do so, I had to do the following: Cardio workout (42 minutes), brisk dog walk (up & down hills--40 minutes), yard work (1 hour, 15 minutes--push mowing with a self-propeled mower, trimming two shrubs, and raking up scraps), Strength training and ab workout (65 minutes), OLD SCHOOL exercise video (25 minutes--it was MTV's The Grind with Eric Nies), and another 35 minute dog walk. Now, don't get me wrong...I'm not saying to go out and do this every day. This was simply a scientific exeperiment to see what it would take to burn those calories if I wasn't at work, moving around all day.

I'm sure many of you are wondering what my point is. I promise, I'm getting there. Here's the deal...if you want to lose weight, you simply need to burn more calories than you consume. However, it's not as easy as just limiting what you put in your mouth, because you still need to feed your body. I've eaten a LOT today, and I'll definitely be at a calorie deficit, but without that nutrition, I could never have done what I accomplished today. So, you've got to eat...and you've got to eat good stuff: Whole grains, lean meats & fish, fresh fruits & veggies, legumes, nuts, etc. You also need to eat often. I try to eat three big meals per day, and 2-3 smaller snacks interspersed between. You need to ditch the Doritos, white bread, and sugar-laden foods that make losing weight harder.

Next, you've GOT to move. If your job requires that you sit at a desk all day long, you're going to have to move a LOT more at home in the evening than someone who has a job that allows them the freedom to move while working. In addition, working out causes your body to burn calories at a higher rate. So, not only are you reaping benefits during exercise, but you reap benefits for hours afterwards! That, to me, is a win, win situation.

No, I'm not suggesting that you go out and purchase a Bodybugg. However, by working out five-six days per week, you can burn up to an extra 500 or 600 calories each day (depending on your current fitness level, body efficiency, and how hard your push during workouts). Your workout can be programs such as Power 90, Slim in 6, or Turbo Jam, or one of the many others offered through Beachbody. OR, it can be something as simple as walking your dog or pushing your child in a stroller for forty-five minutes to an hour. My point is, if you truly want to lose weight, you must move your body, and burn more calories than you consume without limiting your calories so much that you prevent weight loss.

If you want some help, or have some questions, PLEASE feel free to ask. You can contact me through my coaching page, and I would be more than happy to help you out. My services are FREE...all you need to do is ask.

Here's to taking the stairs, going for a walk, push mowing the lawn, or pushing play on your favorite workout. Bravo to you who are already investing sweat equity in yourself. I'm sure you can feel that calorie burn!

Saturday, August 15, 2009

"Pay it Forward" workout--FREE!!
Greetings and salutations my friends! Last month, Beachbody, the company for whom I am an Independent Coach made an incredible gesture in an effort to help America meet their goals of fitness, and to help reverse the trend of obesity. They provided a beginner workout DVD called, "Pay it Forward," to all of their Tony Horton One-on-One customers with the directive to give that workout to someone who wants to get into shape, but feels they're too out of shape or too big to workout. The individual that I shared it with has pushed play at least twice each week since receiving the workout, and her husband loves it so much that he's incorporating it five days a week, and is almost ready to invest in a more challenging workout program! If that's not success, I don't know what is!

So for those of you who keep saying, "I'm too big to workout," or "Workouts are too hard at my size or fitness level," have I got a surprise for you! Just by clicking HERE, you can view the entire Pay it Forward DVD and utilize it to help start your fitness program. All you need are some clothes you don't mind getting sweaty, good supportive shoes, and some light dumbbells or even soup cans for the resistance work. What are you waiting for?! It's free! It'll change your life! You'll be so proud of yourself for pushing play and investing some sweat equity in yourself that you'll want to do it again, and again, and again!

Along the way, if you need some help, or have any questions, just send me a message by going to my coaching page. My assistance, like the Pay it Forward workout is FREE! If you'd like to join my fitness crew, you can also sign up through my coaching page by clicking the "Join" tab and selecting the free membership. Free workout, free coach...that's a great deal!

Finally, after you've worked out with Tony and Brian for awhile, and you're feeling fitter, stronger, and are ready for more challenges, check out the fantastic programs available through Beachbody. You might try the 10-minute trainer or Power 90, Slim in 6, Turbo Jam, Shaun T's Get Real, or a variety of other programs that interest you, and will get you in the best shape of your life! Send me a message if you have questions about any of these programs.

What are you waiting for? Go push play and begin your journey towards a fitter and healthier you! Today's the day...all you've got to do is: "Decide. Commit. Succeed."

Sunday, August 9, 2009

Confessions of a Peanut Butter Junkie

Greetings and saluations my friends! It is with great regret that I am forced to ban my good friend, Peanut Butter, from my household. I truly love him with all of my heart, and I know that in moderation he is high in protein, low in carbs, and contains 'good' fats. Sadly, my relationship with my Peanut Butter friend, and all of his cousins, the 'other' butters (i.e. Almond Butter, with whom my relationship was even more reckless) is one that I simply must give up. Goodbye my friend...I hope one day our relationship can be one that does not focus on obsession and gluttony.

On a serious note, I know there's a lot of us out there that simply crave certain foods, and time after time, we submit to our cravings too often. Such is the case with me and peanut, almond, and cashew butter. I simply love them. I love them so much that I can put it on celery, in protein shakes, on pretzels, or just eat it straight out of the jar with a spoon, fork, or even a serated knife. In moderation, the 'butters' are great snacks, but when you keep traipsing back into the kitchen for just 'one more spoonful,' something's got to give.

While allowing yourself an indulgence from time to time isn't a bad thing, daily indulgence can wreck your progress towards your goals. If you're like me, and you simply cannot walk past the peanut butter in the cupboard, you've got a choice to make: 1. Get some SERIOUS willpower, 2. Wreck your diet for the day, or 3. Get the food out of your house. I have zero willpower around peanut butter (none, zilch, nada, the big goose egg), I've added too many servings of PB into my diet on too many days, so it's just got to go. It is my goal that with more time, I'll get my Peanut Butter obsession in check. But until then, the temptation won't be there because I just refuse to ruin the hard work I've invested into myself.

Got questions or comments? Send me an e-mail.

Tuesday, July 28, 2009

You, you, YOU!

Greetings and salutations my friends! Last night, I had the opportunity to listen to Tony Horton speak about the "Zen of Fitness." Now, don't think I'm going to start 'ohm'ing or requiring you to meditate, but he brought out some really valid points that can be helpful to many of us.

First, he talked about the last 20 years of life. Now I'm sure most of us are nowhere near that phase (at least we hope we're not), but what you do today clearly will affect how comfortably you live the final phase of your life. It's important enough to repeat...what you do today will affect how comfortably you live the final phase of your life. Look around at the older generation with whom you come into contact. There's a tremendous variety, and I assure you, some took better care of themselves in their 20s, 30s, and 40s, which is why they do so much better in their 70s and 80s. It makes sense, so start taking care of yourself today, so that you can truly enjoy those twilight years when they come.

Second, Tony talked about accountability. Look, I'm not going to sit here and say that working out six days per week and eating healthy is easy. Oftentimes finding the motivation and willpower to push play or to not eat that entire strawberry pie is quite the challenge. Too often we make excuses for ourselves. I hear it all the's too hard to cook healthy, I don't have the energy to workout at the end of the day, I don't have any time to workout, my husband and I were working out together, but he quit, so I did, too. I know all of them, because I used to use them all the time. Put the excuses deserve to be healthier. You deserve to be the best version of yourself that you can be.

Quit thinking that you NEED others to be successful with YOUR goals. Quit thinking that you need your spouse to be your workout buddy. If he or she quits, fine, but don't let that be your stumbling block. If I waited around for my husband to workout with me, I'd be waiting an awfully long time. No energy? Well I'm here to tell you that if you workout, you'll actually gain energy from the endorphins that rush to your brain during exercise. No time? Put down the remote control, step away from the computer, and make time for yourself. Let your spouse watch the kids for 30 minutes and do something JUST FOR YOU. I experienced a lot of grumbling on behalf of my spouse when I committed to me. He grumbled about what we ate, he grumbled about the hour I needed with our one television, he grumbled that there weren't potato chips in the house. After he started seeing the changes in my physique, energy, and attitude, he stopped grumbling. Heck, he now is trying to quit his smoking habit and is cutting back on the Coca-Cola and Ding Dongs. So while my changes may have helped motivate him, HE is making the choice to invest in changes for himself.

Noone is responsible for you except for you. As Tony Horton wrote in his own blog, "It's not your mother or your father. Not your sister or your brother. It's not your God or your Government. It's not the high school bully or your eighth grade home room teacher. It's not your therapist or your wife or your boyfriend. It's not luck or even circumstance. It's not your height, weight or age that makes life great, or not. It's You!" While it's great to surround yourself with positive, supportive individuals, noone except you can make the decision to change your life and make it better.

Let me know if you're ready, and we talk about fitness and nutrition goals. Just go to my coaching page and send me a message. I will be in your corner, if YOU are ready to invest some sweat equity in yourself.

Sunday, July 26, 2009

Day by's a process
Greetings and salutations my friends! It's been awhile since I last blogged, but I just returned home from a fantastic two weeks in Ohio with my parents. I dragged all of my P90X gear to Ohio with me, and didn't miss a workout while I was out of town, for which I give a big kudos to myself. On the other hand, I fear that my diet did suffer a bit, but rather than beat myself up for my transgressions, it's important to remember that this is a process. I'm not going to change 38 years of bad habits in 115 days.

The worst foods at my mom's house were, sadly, the two things that I crave the cream and pretzels. Yep, I ate them, but unlike the old me, I didn't eat half the carton or half the bag of pretzels dipped in cheese. Also, my parents go out to dinner once per week, and I met some friends from high school on several other days, so the opportunity to eat at restaurants was much more frequent than normal. Restaurants really do pose some challenges for those who are trying to eat healthier and with moderation.

We like to think that a good old fashioned salad is always a great choice, but some of those 'nutritious' salad choices contain over 1000 calories and 40+ grams of fat! I had lunch one afternoon with my mom, and after searching the menu, chose a grilled chicken sandwich, thinking I was doing myself a favor. Upon coming home and entering my lunch into, I realized that my 'good selection' boasted 910 calories JUST FOR THE SANDWICH! I was devastated and really angry with myself.

After that, I was determined to really make sure my choices were the healthier one on the menu. In many places, it was hard to find a single option that was less than 900 calories, while other restaurants do go out of their way to provide less fattening fare for the calorie conscious. If you're going to go out to eat, do your homework first. Most restaurants provide nutrition guides for their menus online. Also, has a food search, and many chain restaurant foods have already been placed into the database. Do some searches and write down your options. This is what I ended up doing, and it saved me a LOT of heartache later. In addition, the options were still good tasting food, they simply didn't provide me with an entire day's worth of calories in one sitting.

So yep, I struggled. As each day would close, I would promise that I'd do better the next day. And I did, for the most part. The surprising thing is that even though I felt like like I had disappointed myself with regards to my diet for the past two weeks, I came home and got on the scale, and I'm down 3 pounds. Go figure...I'm obviously making MUCH better choices than I would have made 4 months ago, but still have a ways to go. I just have to remember, day by day, it IS a process. Some days will be good, some not so good, but in the end, we will make positive strides towards a fitter lifestyle.

If you have questions about diet, nutrition, or fitness, please feel free to ask. Just go to my coaching page and send me an e-mail. Day by day folks...we just have to take it day by day.

Thursday, July 2, 2009

90 Days to a Better Life

Greetings and Salutations my friends! It was 90 days ago today that I made the decision to invest some sweat equity in myself. Ninety days ago the naysayers told me, "I'll give you a week with that P90X before you quit." Ninety days ago I felt fat and was uncomfortable in my own body. It's amazing what can happen to a person in a mere 90 days.

I made the decision to attempt P90X not because I wanted to 'get ripped,' but because I wanted to feel good inside my own skin. The number on the scale had risen to a level that I swore I'd never allow, but alas, there it was, staring me in the face in late March. I had made a comment to my cousin, Sarah, who was yammering on about loving this workout program she was doing, about how I wished I loved exercising. That was the day she told me to go to YouTube and check out P90X. I did, and was mesmerized, but worried that I wasn't strong enough 'to work' the program. She assured me that I'd be okay. I invested my $120+ that same day. I then waited anxiously for my package to arrive from Beachbody.

Upon arrival, I completed the fit test. I couldn't do a single push-up on my toes, couldn't do a wall sit for 60 seconds, a pull-up wasn't even in my vocabulary, and I thought I was going to keel over dead during the last 30 seconds of the 2-minute jumping jack drill. I decided the "Lean" program would be a better choice for me due to my fitness level, I pushed play the very next day and never looked back.

With the support of the fantastic Beachbody community, as well as some fantastic 'friends' on Facebook, I didn't miss a day. I made the decision that I was going to make time just for me, and that nothing was going to prevent me from becoming a better version of myself. Along the way, I fell in love with exercise, and more importantly, I fell in love with myself again. I had no idea that this body was capable of the things that it can do.

Now, don't get me wrong, it was HARD WORK! There were days when I didn't really want to work out, but I knew that it was necessary. On the days that I needed some motivation, I simply contacted my own coach (thanks, Keith), and he busted my chops for all of 30 seconds, and off I went to bring it. Just knowing that he was in my corner was enough to motivate me. Changing my eating habits has been the more challenging part of the program for me. I have good days, and not so good days (I have those days where I think I'd eat the kitchen counters if they weren't nailed down), but I accept the things I do well each day, and vow to do better the next day on those things that I don't do so well. Ninety days in, I can say that I have truly revamped my former eating habits, but it's still a tough road. It's a progress...and I must remember that each day is part of that progress, and each day that I am successful will make the next easier.

Along the way, I started coaching for Beachbody. I must say, it has been one of the most fulfilling and motivating experiences in my life. I have met some wonderful people, have inspired many to push play every day, and myself, am inspired by their perserverance as well. So, a little shout out to small part of my 'crew' who allow me to be their 'coach' and who motivate and inspire me along the way...thanks to Carolyn, Katrina, Noah, Alisha, Reem, Matthew, and Crystal. You are all ROCKSTARS for pushing play alongside me!

So my 90 days is up...but for me, this journey is far from over. Tomorrow I set new, realistic goals, and push play on a new day. I'm ready to invest another 90 days of sweat equity into myself with a second round of P90X, this time the 'classic' version. Who wants to go along for the ride? If you're game and ready to make some changes in your life, sign up for FREE Team Beachbody membership with me as your coach, here. Let me know how I can help...because I'm willing and able as soon as you are committed.

Thursday, June 25, 2009

Sometimes you gotta' be a little INSANE!!

Greetings and salutations! As you know, variety is the spice of life. I consider myself a P90X/Tony Horton girl through and through, but sometimes you just have to go a little out of your comfort zone and see what else is out there. You know, push yourself in new ways, just to see what the 'ol body can do. Well let me tell you, Shaun T's new program, "Insanity," does JUST that!

I received a preview copy of one of the DVDs (Plyometric Cardio Circuit) that will be part of the full Insanity package about five weeks ago, and have done the 42 minute workout on five different occassions. It's SERIOUS cardio, and a butt-kicking good time! I found myself, more than once, asking myself (while gasping for air), "Is this guy crazy?" Obviously, Insanity lives up to it's name.

So, for those of you who want to dig a little deeper and see how fit you REALLY are, you might just give Insanity 60 days of your time. Don't be shocked...there's no Hip Hop Abs here, it's pure cardio drills where you keep up a high intensity for a longer time with a short rest period. Shaun T has simply pushed interval training to a new level.

Scheduled to be released in July, once released, you will be able to order it here. If you'd like a heads up on the release date, just send me an e-mail through my coaching page, and I'll let you know when it's available. Once you're ready for some Insanity, you might want a little support, so go ahead and sign up for my fitness crew and I can help you on those days when you, too, think Shaun T. might just be a little insane...

Saturday, June 20, 2009

Something for cut the excuses!

Greetings and Salutations everyone! I've gotten a ton of comments lately about how motivational others find me because of my personal commitment to my P90X workouts. Yeah, it's true that I have pushed play every day for almost 90 days, but let's be honest here. I had to make some serious changes in my life in order to make that happen. I haven't always been the most health-conscious, fitness oriented fact, my family is shocked that I lasted one week with Tony Horton and his "Bring it!" madness. They all figured that I'd stick with it for awhile, get frustrated, and plop my butt back on the sofa. Part of the challenge for me was in proving them wrong, but more importantly it was about ditching the excuses that I would have made in the past.

However, along the way something life changing happened...I fell in love with exercise, my gains in strength, and more importantly, I fell in love with myself again. I found my niche, that product or exercise regimen that works for me, and because I found that 'something' that I truly enjoy, I'm inspired and motivated to do it again, and again, and again, day after day.

We can all make excuses that prevent us from making change in our lives. We're too tired, the kids have baseball practice, we have dinner to cook for the family, we work too many hours, "The Biggest Loser" is on, blah, blah, blah. I made those same excuses...but they certainly didn't help me in feeling better physically and mentally, and they certainly didn't make me a healthier person. I finally made the commitment to work out because I want to feel less tired at the end of the day, I want to feel good in my own skin, and because I want to be the healthiest version of myself for both myself AND my family. Guess what? Working out actually works! Sometimes it would be easier to fall back into that rut where my excuses run my life, but I'm not willing to jeapordize the good work that I've done on me. I've invested too much in my self, committed that sweat equity into myself, and you what what else? I deserve it! I deserve the opportunity to invest in myself. I think you do, too.

I've included a little video that highlights many of the programs available through Beachbody. For those of you who say time is of the essence, check out 10-Minute trainer or Slim in 6. Want to punch and kick your stress away? Turbo Jam might be the ticket for you. Want to include some serious strength training? ChaLean Extreme or P90X may be a perfect fit. Just find something that you like and enjoy, so that you can commit to doing it every day. If you have any questions about any of the products available through Beachbody, just send me a message through my coaching page. Otherwise, find an activity that gets your heart rate up and get moving, today! Don't put it off until tomorrow or next week...because if you do, you may never start. Today's the get to it!

You can also sign up to be part of my fitness team here (just click the little "Join") tab at the top of the page). It's FREE, and you'll get some messages from me from time to time to keep you on top of your game. If you need help with fitness or nutrition questions, I'm there. Oh, and did I say already that it was FREE?! Plus, if you ever desire that motivational kick in the pants, I'd be more than happy to do the kicking when needed!

Saturday, June 13, 2009

One Day at a Time...

Greetings and Salutations my friends! I had the opportunity today to travel to Atlanta for a Beachbody business meeting that had Tony Horton (fitness trainer extraordinaire for those of you who may not recognize him) as a special guest speaker. In one word, I'd categorize his talk with us as simply inspirational.

Tony is all about getting people healthier. You see, we have a HUGE epidemic in our country called obesity. Sadly, it's only getting BIGGER (Georgia, the state where the business meeting was held holds the current record--along with three other states--as having the highest rate of obesity in the U.S. at over 30% of the state's population), and the only way we can reverse this trend is to get people off their butts and moving again. The consequences of not making changes can be catestrophic...diabetes, high blood pressure, heart disease, heck, even death.

So here's a little tidbit that Tony said several times (he would call them "little nuggets") that I thought was really key: "If you worked out today, you're already healthier than you were yesterday." Think about it...just one workout improves your health. Imagine if you string 7 of those in a row? How about 14? 21? 90? How about a lifetime? Imagine the benefits you'd reap from a lifetime of exercise. Think the trend towards obesity might shift? Think we might be able to reap some benefits as a nation?

I know, I know, you have kids to take to baseball, after school piano practice, dinner to cook for the family, dogs to walk, and "Dancing with the Stars" is back on, so I know that's a priority as well. BUT, shouldn't you be a priority somewhere in that 24-hour day? Isn't there 60 minutes, 45 minutes, 30 minutes, heck even 10 minutes that you could give just to yourself and your own health?

There are all kids of programs that you can do right from the comfort of your own home (or those that take place outside as well if you prefer), that run the gamut of time required from 10 minutes (Tony Horton's 10 minute trainer), 30-45 minutes (Chalene Johnson's Turbo Jam), as well as longer, more intense programs such as P90X and ChaLean Extreme). Heck, you can even put the kids in a stroller, or put the dog on a leash and go for a doesn't matter to me as long as you make the committment to do SOMETHING for yourself that makes you healthier today than you were yesterday.

As Tony Horton always says, "Do your best, and forget the rest." It's important folks to take that time out for you, and for you only. Those people in your life really would like for you to be there for as long as possible, and if you can put a little sweat equity into yourself, the benefits will be well worth it. If you have questions about these workout programs, or want some fitness support, let me know.
I'm off to workout...I want to be healthier than I was yesterday.

Friday, June 5, 2009

The Numbers Game

Greetings and salutations my friends! I've gotten some recent e-mails and messages through Facebook about, you guessed it, that number on the scales: Why is it going up, why have I plateaued, why isn't it dropping as quickly as it should?. Let me tell you...I understand your pain, but we need to look at a few things here.
That number on the scale isn't the end all be all to weight loss. In fact, that number on the scale can oftentimes do more to hurt your efforts at weight loss than it can to help. Oh sure, when the numbers drop each week, we're elated and it helps boost our motivation. But what happens when it doesn't work that way? After a week of busting our butts, do we simply quit when we don't lose a number on the scale? I know of more than one person who simply gave up exercising and eating right after 2, 3, 4, 8 weeks because they didn't meet the 'magic number' that they had in their head. Come on and I both know that there's more to being healthy than a scale, and is that scale SO powerful that it's going to allow you to quit and not meet your goals?
My advice is to ditch the scale. Put it in the linen closet, put it somewhere out of reach so you're not tempted to just take a peak. Instead, look at the other fantastic ways your body is showing you that you're making strides towards your goals. Do your clothes fit loser? Do you look more toned in the mirror? Have you lost the double chin? Do your biceps no longer wave in the breeze when your hands are in the air? How about that muffin top? Gone yet? Take pictures of yourself every 30 days and put them side by side. What changes do you see? If you've been taking your fitness and nutrition seriously, I know without a doubt that you will see progress.
When I first started my cycle of P90X in April, I was elated with the scale. I dropped about 10 pounds that first 30 days, but when I compared my day 1 to day 30 pictures, I wasn't as elated; I really didn't look that different. At day 60, I only lost another 4 pounds, and I'll be honest, got a little discouraged, but when I looked at my side by side pictures from day 30 to 60, the difference was HUGE! The layer of blubber from my middle was gone, the muffin top missing, and arms with definition. HUGE changes, not on the scale, but in inches and pant's sizes (even though I weigh more now than I did when I met my husband, I'm a full pant's size smaller!). Even yesterday, as I was walking the dogs and got caught in a rainstorm, I ran home 3/4 of a mile. Not ONCE did my shorts ride up my inner thighs! Now THAT is progress.
It's time to get to work...keep working hard at it, push the play button (on an exercise DVD, silly), go for a run, push the kids in the stroller, do something to get your body moving and your heartrate up. But do NOT get yourself stuck in the rut of staring at the scale. Need some help? Just join my fitness team here with a free account and I'll be more than happy to help you along the way. If you need me to come over and throw out your scale, I'll be more than happy to do that for you as well!

Friday, May 29, 2009

The Power of Two

Greetings and saluations my friends. I've had a lot of people ask me lately about staying motivated, and how I stay motivated to keep working out every day. The answer to this isn't always easy...there are certain things in my life that I enjoy, that make me feel powerful and strong, and doing them is a no-brainer to me. Working out is simply one of those things. At the end of a workout, I get great satisfaction in knowing that I just invested in my health, and that working out again the next day will simply be an even better investment in myself. It's my own personal sweat equity in me. Today I did P90X's Chest and Back for the first time...and let me tell you, I was grunting and groaning and cursing Tony Horton out during that second set of Dive Bomber push-ups, but after it was all over, I was pretty darned proud of myself, too. It's that satisfaction that makes me want to come back for more tomorrow.
That said, the deck you see above has been one of those things that I've been promising to take care of for the past 18 months (seriously, I DESPISE home improvement projects and will do anything to get out of doing them). It's been awhile since it was stained and treated, and the poor thing was starting to look pretty ratty, and you certainly didn't want to go out on it in bare feet. But I just kept putting it off and putting it off. Well, that ended today because my mom, Marilyn, is in town, and when you mention something to Marilyn about a project that needs to get done, I assure you, it WILL get done.
Mom arrived at my house this morning at 8:00 a.m. ready for battle with the deck. She gave me time to work out while she had her morning Diet Coke (I know, I know, but she drank TAB when she was pregnant with me, so Diet Coke is probably a step up) and then it was time to work. And you know what? Even though it took us 3 hours to get the project done together we had a great time. Even at hour 2:20 when I was ready to call it a day, mom pushed for more and insisted that I touch up about 40 more places. Upon finishing, I look at my now beautiful deck with a sense of pride and accomplishment, something that I couldn't have done had mom not been there for me today. She was a tremendous help to me, not only because she picked up a paint brush, too, but because oftentimes those things that we just don't want to do, are much more doable when we have support.
So don't think you're alone in your battle for improved fitness. If you don't have a friend to workout with, sign up for a free account on my coaching page and then you can access WOWY, the Beachbody online supergym where you can find others with whom you can become accountable. Also, you'll also have little old me to help you along the way whenever you need it, because I know that there is more power in two than there ever will be in one alone.

Thursday, May 28, 2009

A Nation in Need...

Greetings and salutations my friends! When I first saw the image at the left, I managed a brief chuckle before the reality of it sunk in.
As many of you know, I'm a teacher. 8th grade to be exact, and there's a trend that bothers me more and more each day...the rising number of overweight and obese adults and children that walk the face of our planet each and every day. According to the Center for Disease Control (2009), 66% of Americans over the age of 20 are currently overweight or obese. SIXTY-SIX PERCENT!!! That's two out of every three people, folks. To make it even better, 32% of Americans over 20 are more than merely overweight, they're obese. Those are some pretty sad, and alarming, statistics. In addition, almost 20% of children (teens and younger) are already fighting the battle of the bulge and are overweight.

Why, you ask? Well, my guess is because we've become a nation of indulgence where everything must come to us in a hurry. Hungry? There's a fast food restaurant on every corner. Don't like the number on the scale? I'm sure there's an advertisement on television or in a magazine that promises instant weight loss in mere minutes (or with zero effort) a day.

I hate to be the one to burst your bubble my friends, but there's nothing quick or easy about fighting this battle. It takes work, and committment, and serious changes in the way you eat and move your body every day for the rest of your life. But you know what? The good news is that if you do start making those changes, you WILL see results. So, why not make today the day? Start moving with your kids at the park, stay up in two-point for 15 minutes straight (for my horse friends, you know this is a thigh burner), walk the dogs, go to the gym, crank the elliptical higher, go for a run, start one of the fantastic workout programs available through Beachbody, SOMETHING to get your heart rate up so you can build some sweat equity in yourself.

To make it even easier, I can help. Join my fitness team here with a FREE account. Not only do you get great information about fitness and nutrition, you also get me as your free coach, your own 'go to gal' for your questions and motivational needs. So what are you waiting for? Today's the day, my friends; it's a win-win situation and a decision you won't regret!
Center for Disease Control. (April 2, 2009). "Fast Stats: Overweight Prevalance." Retrieved May 28, 2009 from