Small Steps = Big Changes

Why schedule workouts?

2009-06-29T13:19:00.003-05:00

I just got done scheduling my workouts for the week. The Beachbody website had a sidebar with Frequently asked Questions and this was one of the questions. I copied and pasted the answer because I need to see this often!! Here's what the experts at Beachbody had to say:

Because it helps you get fit. Studies have shown that people who schedule exercise sessions like any other important appointment are far more successful at sticking to a consistent, effective fitness program. When you stop treating your workout as just something you'll try to get around to, you're much less likely to skip it.
What's more, it just makes things easier. When you add the information in advance, you'll know exactly what workout routine you'll be doing and how long it will take, and you'll have a continuing record of your workouts that lets you know where you are and helps keep you motivated.
Last but not least: When you schedule and complete daily workouts in SuperGym, you're automatically entered to win cash and prizes in the Daily Sweepstakes! How's that for motivation?

So....if I schedule my workouts I'm more like to do it....and I can win a prize. I like it!

Camera Phone Diet

2009-06-23T21:41:00.002-05:00

I got this little trick off RealAge.com. I would never have thought of it, but think it's an excellent idea to keep track of what you are eating without having to carry and write it all down immediately, or try and remember it till later!

Try the Camera-Phone Diet

Could your camera phone help you lose weight? One study seems to suggest so. When people in a small study snapped a picture of everything they ate for 1 week, something interesting happened. They took better stock of their meals -- and ate less or ate more healthfully because of it.

Snap Your Way to Slimmer Hips -- Just think of it as a digital version of a food diary -- but better -- because it forces you to think about what you’re eating before you put it in your mouth, instead of after. With written food diaries, it’s too late -- people log their choices after the fact. Watch this 60-second video on how to dish up just-right portions.

Worth 1000 Words (and Calories) -- In the study, the simple act of taking a picture caused people to pay closer attention to how much they were eating, how diverse their food choices were, or how healthful the food was. And that extra thought and attention actually helped them eat better. Here are some more slim-down tricks to try:

§ Pace yourself. Find out how eating slowly can help you eat less.
§ Be regular. Here’s why you don’t want to skip meals.
§ Learn to decode labels. Yep, reading is good for weight loss.
Chart your weight loss with this nifty weight loss tracker that lets you see your daily progress.

RealAge Benefit: Maintaining your weight and body mass index at a desirable level can make your RealAge as much as 6 years younger.

Coming Soon!

2009-06-21T13:41:00.005-05:00

One of the keys to workout success is to keep changing the workouts. If I get bored with a workout or if it becomes "routine" I am more likely to drop off. It's one of the things about the Beachbody family of workouts I really enjoy. There is a lot of variety! I am pretty excited because we just got word of two new workouts coming soon!! This is straight from my Coach Newsletter:

Insanity™ AVAILABLE JULY!
Shaun T's extreme new program takes intense cardio training and cranks it to the max! Note: program is not for beginners. This energetic, vigorous, advanced program includes ten DVDs, nutrition guide, fitness guide and diary, wall calendar, plus a motivational CD. Get in on the hottest action happening this summer!

Brazil Butt Lift™
Currently scheduled to launch in October. This 90-day program contains workouts to enhance your rear assets. Trainer Leandro Carvalho, a.k.a. the "Butt Master," is with you through every derriere-enhancing step in the program, which includes the Dynamic Dozen signature move cards and lots more. Bottoms up!

As someone who struggles with the bottom half I am ALL OVER the BBL (Yeah, that one!!) I'll keep everyone up to date on the updates to new products!!

Decide. Commit. Succeed.

2009-06-19T13:33:00.004-05:00

Well it's been awhile since I posted. Actually, in the last 6 weeks my commitment slipped a bit. WELL NO MORE! I decided that I cannot afford to lose my commitment to my health! I'm back!

I decided to begin my re-commitment with the Slim in Six workout program. This is a six week program through Beachbody. (www.beachbodycoach.com/getfit40s click on the Products tab and watch the video promo of the product!!) The program is broken into three sections. I am in the Start it Up phase!

This is a short 25 minute workout designed to get you used to the moves in the Slim in Six workouts...and it is a workout! For the first three days, I could hardly go up and down the stairs. The toilet presented the unique challenge of wincing and groaning!!! All is well on Day 5 and I'm starting to really feel like I can do the moves well. I'll move to the Ramp it Up phase next week.

So, the breakdown of Start it Up:
After a short warm up, it moves into what Debbie Siebers calls "The Plyie Phase". Imagine the ballet stance with feet wide apart and bending knees into a squat while bringing your arms up. This moves from slow to fast. I found my heart rate starting to come up in this phase. From there we moved into the moves that challenge me the most....lunges! With both a reverse lunge and a forward lunge I found my heart rate moving rapidly into the aerobic zone and the sweat starting to form!! From there we did another round of plyie moves and then into squats. I actually like to do squats as I feel a little bit more coordinated doing them. In between each of the moves, Debbie keeps you moving with either leg lifts, leg kicks or toe touches. It allows you time to get your breath back!! There is a push up section and then into an ab workout portion.

This is all done in a short 30 minute workout!! (The Ramp it Up and Burn it Up are longer)

If you can stick with this for the full 6 weeks, I've heard from lots of other people that this can give you the dramatic results you're looking for! I'm not going to lie: it requires commitment and work!

All in all it's a perfect workout to pull out to re-commit to working out!!

Fitness Facts

2009-04-02T20:53:00.001-05:00

Shakeology!

2009-03-29T16:38:00.002-05:00

My shakeology arrived yesterday!!! I've been reading about Shakeology through Beachbody for awhile and finally ordered it! I have been using the Beachbody Meal Replacement shake so was anxious to see if the vitamin and nutrient packed drink could hold up to my morning meal! My plan is to use Shakeology in place of the meal replacement shake. I ordered the Greenberry. I have a love of the McDonalds Shamrock shake so the picture of the Greenberry Shakeology is a favorable one!

When I opened the bag, my first thought was....ugh...it is, quite literally, the color of peas or spinach. It doesn't look anything like a McDonalds Shamrock shake! And that's probably a good thing! I noticed immediately the fruit smell but also a scent of vitamins...not overpowering but you know you're drinking a healthy mix! I used water and ice in a shaker for this first try. It is not as think as the meal replacement shake. When mixed it is thicker than a glass of milk but not as thick as a milk shake. When mixed, it has the same dark green color...darker than what I see in the ads. My guess is that if mxed in a blender or use of milk would acheive that beautiful green color!!

And, of course, the most importnat thing, the taste: yummy!! I was afraid with the color that it was going to taste strange. It is a berry taste but I wouldn't say I could name the berry!! It's the combination of sweetness of berries like the strawberry and grape with a hint of the tart (like cranberry). I really, really like it! I was trying to figure out if I could have it twice in one day!!

I'll keep reporting on how I feel taking the Shakeology! I'm expecting the first result will be in **regularity**. Yeah, yeah, no one wants to talk about it but it's one of the things they mention in the materials. I'll try to let you know in a way that doesn't feel like TMI!! More to come on Shakeology!!

Shakeology!

2009-03-29T16:37:00.001-05:00

It's Not Just About Weight Loss

2009-03-24T14:28:00.004-05:00

I just read this post by Jillian Michaels.....it is SOOOO true! Everytime we "bring it", everytime we push play...even when we don't feel like it....we are making a difference in our health! This journey is so much more than just losing weight. It shapes and defines our entire lifestyle.

Who doesn't want to look totally hot? If you asked 100 people who were starting to exercise for the first time (or returning to regular workouts after a long time off) what their main motivation was, the majority of them would say something like, "I want to look good," or "I want to fit into a size __ again." And hey, whatever gets you on track initially is good enough for me. But when that scale hasn't budged in a few weeks, it's time to remind yourself that there are lots of other reasons to make exercise a habit.

Research has clearly linked coronary heart disease, diabetes, and cancer to lifestyle. Apart from aiding in weight loss, physical activity offers a positive, healthy way to release anxieties and alleviate tension, which can help reduce your risk of many lifestyle-related diseases. Exercise also supports mental well-being: Physical activity actually changes your brain chemistry, which directly influences your mood and frame of mind for the better. Among other things, physical activity triggers the release of endorphins, which act on the brain as natural tranquilizers.

In addition, exercise will boost your confidence. As you start working out and getting stronger, your sense of strength in other aspects of your life will naturally flourish. Bottom line: The more physically fit you are, the longer you'll live and the better your quality of life will be.

Get TWEET inspiration

2009-03-23T12:19:00.002-05:00

Ashton Kutcher and Demi Moore have been openly sharing their workout woes on Twitter. The actor recentlyadmitted he had to step up his fitness regimen for an upcoming role. "Time to get serious. I'm so paranoid about doing scenes with my shirt off." Meanwhile, his wife has alsospilled about keeping up with her man. "I have only done the yoga DVD of the P90X so far and that kicked my a--! The husband is banging it out everyday though! I need to motivate!!" Get some motivation of your own with exercise tips on Health.com'sTwitter feed! – Elaine Aradillas
The above was posted on People.Com. More and more celebrities are doing P90X! They are not even getting paid to do the program, they are just doing it and getting results!
If you would like to find out what the talk is all about or if you want to give P90X a try, then check it out or order the program at www.beachbodycoach.com/GetFit40s

Invest in Your Health - the only guaraneed ROI!!!

2009-03-13T07:30:00.001-05:00

What you eat and how you feel

2009-02-22T14:50:00.002-06:00

It occurs to me that what we eat has such an important bearing on how we feel...both mentally and physically. It seems the more we travel down the path of fitness and healthier lifestyle/nutrition, the more aware we become of how we react to the food we put into ourselves! Fitness expert Chalene Johnson, creater of Chalean Extreme, points out in her Chalean Extreme video that food is fuel. She urges us to regard food in this way so as to regain control over it.

If we give our bodies good fuel, we can go further, longer with less. If we give ourselves leaded fuel, we're going to weigh ourselves down....literally!! The more aware I become of my fuel, the more I can see the results of putting the wrong fuel into my system. Let me give you an example....yesterday, I took a car load of girls to watch a high school hockey game. We stopped for lunch at a Subway restaurant. After half of a 6 inch Turkey and Veggie sandwich, I was primed! I felt really, really good!! Fast forward three hours, riding high on a hockey victory, we drove through the golden arches and everyone got a Shamrock Shake. For the next 6 hours, I felt weighed down and "blah". My stomach hurt, the energy spiked and then dipped really low. It is sooooo important to be aware of what we're eating so we can see how we're feeling physically. There is a HUGE connection between the two!!!

Write down EVERYTHING you eat! Carry a journal with you. Even easier, register with an online tracking. fitday.com and caloriecount.com are two good resources to track your food. It is so much easier to keep track of the connection when you're writing down what you eat! Sometimes the act of writing down your food can stop you from eating the french fries, whopper or cinammon roll. When you reach that point, then you're REALLY starting to take control and owning your fitness journey!!

The psychological benefits of exercise

2009-02-20T15:06:00.002-06:00

So I've been on this soapbox lately about the connection between mental health and physical health, and what should I happen to see....the video posted below! Take a couple of minutes to watch it!! When we exercise we are increasing the seratonin, dopamine and norepinephrine produced in the brain. These are the "happy" neurotransmitters. Exercise also releases endorphins...and who doesn't need an extra dose of those!!! Now, exercise is not a cure for depression but it IS one of the healthiest things we can do to improve our outlook on life! Keep pushing play everyone!!

2009-02-20T15:05:00.001-06:00

Oh Canada!

2009-02-18T21:06:00.003-06:00

This was posted on the Beachbody website...but bears repeating here!! If you live out of the country please read!!!

Though our Canadian neighbors love our products, their Customs agents don't allow products to enter their country if the packaging slip does not show the value of the shipment. In fact, they dislike them so much that they will return the product to our warehouse without notifying you. Gads! Unless you diligently follow up, you may never know if your customer received the goods you sent.

But there's good news! You can avoid any unnecessary returns with one teensy, weensy step.

If you are sending product anywhere beyond the Continental U.S., Alaska, and Hawaii, please do not check the "Check to hide price on receipt" button (located in the top box of Your Shopping Cart).

Checking this box suppresses the value on the packaging slip and your poor package will make a fast round-trip back to the warehouse.
So simple it's hardly even worth numbering, eh?

Wait, there's more. This applies to ALL INTERNATIONAL shipments, including Puerto Rico, Virgin Islands, Dominican Republic, Guam, North Pole, Siberia (also the metaphorical Siberia), and, well, you get the picture. So remember: do not check that little box if you want your shipment to reach beyond our borders.

Mental Health-Physical Health Connection

2009-02-16T14:47:00.002-06:00

I posted this on the Beachbody forums but thought it was worth posting on this site as well. This is really, really a big piece of the puzzle! We really, really have to "in your gut" GET this concept of how important it is to be physically active! I've been having a huge AHA over the last couple of days. In the workout yesterday, Chalene said something about the connection between mental health and physical health (working out). When she said that something *sort of* clicked in my brain. I say *sort of* because I didn't hear the angels singing and see streams of light on this AHA moment. What DID happen is Chalene's words stewed and rattled around in my brain for awhile. As I drove my goalie girl to her hockey game (which they won btw!!), I popped in the motivation CD that comes with Chalene Extreme and she talked about the mental health/physical health connection again. That's when I looked back to the times in the past, and more specifically on this journey I've started, to really get a handle on when I've felt down. The really great thing about WOWY is that you can actually see when you've worked out and when you've missed.And, of course, when I looked over my last 8 months, the periods of time when I've been low have ALWAYS been when I slacked on the workouts!! So without trying to pontificate, I'd like to offer a recommendation to anyone on this journey...and I'm talking from brand new 'I just started working out' to those of you who are veteran hard bods....start a journal!!! That was the way I could look back on these months to see where I was mentally. I took the time to compare it to the WOWY calendar to see the trends. (I'm going to add a one line summary of my workout to my journal entries to make this easier) So this continues to rattle in brain....and my thoughts go in lots of different directions on this but they really do center on the FACT that we are happier people when we are working out!! Does anyone see the angels singing and the lights coming down from heaven?!!??!!?

Chalean Extreme

2009-02-15T09:49:00.002-06:00

Beachbody Products

2009-02-15T09:45:00.001-06:00

Protein is SO important

2009-02-12T12:12:00.004-06:00

Well, once again, we see how important it is to make sure we're getting enough protein in our diets. I think we're all past the Atkins diet where we saw people scooping cheese off their pizza and talking about their health....come on, you know what I'm talkin' about!!

We can see that adding protein and the RIGHT carbs (whole grains, veggies, fruits) and cutting down on the BAD carbs (processed sugar, HFCS, white flour) makes a difference. The exciting thing in the video is that we now have the studies to back up how the use of the protein meal replacement can actually enhance your weight-loss. How cool is that!!

2009-02-12T12:12:00.001-06:00

Sheryl Crow is a P90X fan!!

2009-02-11T20:27:00.002-06:00

Another celebrity has discovered the power of the "X." From David Akers, kicker for the NFL's Philadelphia Eagles, to Jason Scheff, one of our very own Coaches and lead singer of Chicago, to rocker Sheryl Crow, this program is hotter than ever. Click here to read the latest scoop, or watch the interview caught on the red carpet at last night's Grammys. Could it be P90X's popularity is growing throughout the high-profile sports and entertainment industries? All we can say to that is, Bring It!

Mixing it up!

2009-02-02T19:46:00.004-06:00

Well I tried something new and different...for me, that is! I mixed workouts. I did the p90x AND Turbo Jam. *Gasp* I tend to be somewhat concrete sequential...okay, I'll admit it...I'm pretty anal retentive. If the directions say "stir 4 times" that is what you need to do! If the workout directions say "Legs and Back/Ab Ripper X"....well you get the picture!

So this morning, I got done with Legs and Back. I was about to put in the Ab Ripper when it occurred to me that I was in a jazzy, funky mood. So I decided to put AbJam instead. I certainly felt like I got a good ab workout. But even more importantly....I feel like I hit a breakthrough on my fitness. I can recognize what I need from a workout and substitute where needed!

Now, having said this, I absolutlely believe that these programs work. And anyone who is starting out on a program can absolutely go with what they write and tell us to do...TRUST THE SYSTEM. It will work!! And it does.

But how nice to be able to indulge my funky jazzy mood!!

Let's get the party started! (Part 1)

2009-02-01T15:00:00.003-06:00

Well, here goes....my first blog. How did I end up here...a Beachbody coach?!!?

In June of 2008 I found myself standing in front of a mirror looking at myself critically. A couple of things happened around the same time to bring there. First, my oldest child graduated from high school. After 18 years of a being Momma Bird, the first was getting ready to fly! There's something about children reaching milestones that make us examine our own selves.

Second, a friend asked me to run with her. I couldn't even make it 1/4 mile. I sat down and literally cried.

Third, the results of the annual trip to the doctor came back. I was told that that "signs of aging" were creeping up on me. My blood pressure was higher than normal. My cholesteral was over 200. The bad cholesteral was high. My glucose was higher than normal too. All things "to be watched". And all things completely and totally preventable!

Sometimes God just has to knock me over the head to get my attention. If the above hadn't done a good enough job, I found myself watching an infomercial for Turbo Jam. It looked fun! I ordered it and, the rest, as they say is history!!

I write more about this crazy journey as we go, but this was the place....the crossroads, so to speak, where I began my journey.

It was the first step!!! We all have them. Remember them and yes, even celebrate the start of the journey!