1msfit's Fitness Spot

Where Have I Been!!

2010-01-05T17:41:00.000-08:00

Wow!! It has been so long since I have been on my blog. But I am back friends. And with the New Year, can you belive 2010, I am ready to recommit. I am on day 2 of P90X. I am super excited. I know this is going to be a great round.

What are your goals this New Year???

To your Health,
Tanya

Everyday Should be Thanksgiving

2009-11-25T12:07:00.000-08:00

For a Christian everyday should be thanksgiving as we daily celebrate God's goodness in our lives. Here's a poem with that reminder:

I love the mess to clean after a party because it means I have been surrounded by friends.

I love the taxes I pay because it means that I'm employed.

I love the clothes that fit a little too snug because it means I have enough to eat.

I love a lawn that needs mowing, windows that need cleaning and gutters that need fixing because it means I have a home.

I love all the complaining I hear about our government because it means we have freedom of speech.

I love the spot I find at the far end of the parking lot because it means I am capable of walking.

I love my huge heating bill because it means I am warm.

I love the lady behind me in church who sings off key because it means that I can hear.

I love the piles of laundry and ironing because it means my loved ones are nearby.

I love weariness and aching muscles at the end of the day because it means I have been productive.

I love the alarm that goes off in the early morning hours because it means that I'm alive!
- Author Unknown

I Thessalonians 5:18 "Give thanks in all circumstances for this is God's will for you in Christ Jesus."

Todays Thought

2009-11-24T03:18:00.001-08:00

Philippians 3:8-9a, "What is more, I consider everything a loss compared to the surpassing greatness of knowing Christ Jesus my Lord, for whose sake I have lost all things. I consider them rubbish, that I may gain Christ and be found in him."

How do we "consider everything a loss"? We hold onto everything in this life loosely. Nothing becomes more important than following hard after Him, than wanting and trusting His will for our lives. I heard recently that the best prayer we can pray is "Whatever Lord." We open our hands and let Him take things out and put things in according to His plan. When those things aren't what we want, we find a way to accept that. Not because we understand but because we trust that He is indeed working all things together for our good. (Romans 8:28) We look past the hardship to the glory that He will receive in the process. We say to Him: You are enough. Everything else is rubbish. And in the process we find abundant life, freedom, and grace. Priceless treasures we can't obtain any other way but through knowing Him.

In the Midst of the Storms of Life

2009-11-20T15:52:00.001-08:00

When we walk with the King - he gives us a joy, hope and peace that this world does not understand. If you are feeling weak today in the midst of your circumstances - draw near to God and find encouragement in the strength of your fellow Christians who are enduring hardships with you.

2009-11-20T15:08:00.000-08:00

I Thessalonians 5:16-18 "Be joyful always; pray continually; give thanks in all circumstances for this is God's will for you in Christ Jesus."

This is so hard to do but it yet it is so simple. Today I choose to find joy, prayer, and thanks. What do you choose?

2009-11-19T03:43:00.000-08:00

By Steve Edwards

Even if it's just for 10 minutes, you will absolutely benefit by elevating your heart rate. While this may not transform the way you look, 10 minutes is plenty long for your body to elevate its metabolism instead of staying in couch-potato mode. If you know that you're going to have a busy day, try to plan ahead. You want to elevate your heart rate, but not sweat too much. Try walking briskly to each destination that day—up the stairs to work, out to lunch, to the next meeting, etc. This will require enough planning to make sure you've got proper footwear for the day. If you have some other downtime, use it to stretch. Brisk walking on pavement can make your muscles tight, but a few minutes of sporadic stretching can do wonders.

To Your Health!

2009-11-19T03:39:00.001-08:00

Want to try Shakeology or just want to see what it is all about. Then go to www.shakeology.com/1msfit

To Your Health!!

Who needs a gym membership?

2009-11-11T12:03:00.000-08:00

That's right. Cancel your gym memberships.

When you look around, you see the majority of people not really knowing what they are doing, dogging it on the treadmills and ellipticals, and many leave before they get the job done. Alot of the time, it's a social gathering, or guys checking out girls, and many even put makeup on before they go into the gym (I know, I used to be one of them, so dumb!). You have to worry if you look "ok" before going in, have chitter chatter with the front desk personnel, and drop off the kids in the nursery (if you have kids). Then, you go to the bathroom, empty your bladder, (everyone does!), and 20 minutes of precious time is wasted before you even start working out. I can say this, because I was a gym rat for years.

I got myself smart, and realized, that possibly, health can be attained at home. Once i saw the P90X infomercial, I realized that P90X was going to give me the results I wanted. Now, I'm in the best shape of my life, and have done it all in my bedroom. What is more beautiful than that? More time with friends and family is a gift that is priceless. If you want to join the at home health revolution-I can help you.

www.beachbodycoach.com/1msfit (must go through to get system-so I can be your free coach!)

I will coach you to get in the best shape of your life for FREE. I will motivate you, and answer your questions along the way. You still have time to see results that will give you the confidence to finally go out in your bikini or one piece with no cover up. I'll make sure it happens!

To Your Health!

2009-11-05T13:14:00.000-08:00

If you can DREAM it you can DO it!!

2009-11-04T09:52:00.001-08:00

Well I just started another round of P90X. It is such a great workout. If you haven't tried P90X I challenge you to try it. You won't be disappointed. It is a complete program. No gyms, no boring treadmill. Just pure sweat and tears.

If you have any questions please contact me. Or check out my website www.beachbodycoach.com/1msfit . You can get all kinds of great info and order P90X if you dare.

To Your Health!

2009-11-03T12:09:00.000-08:00

Well I have been a little out of the loop for quite a while. I haven't really known what to do or where to go. But I have decided to get back to doing what I love exercising, eating right, and helping others to achieve their goals.

It is so easy to get off track. But it is so hard to get back on track and stay there. All I have to say is to take one day at a time. Do your best each day. Remember the choices you make effect your future and the people around you.

So be like the tide just keep coming in and beautiful things will happen.

To your health!!

Weight Train to Offset Aging

2009-11-03T12:07:00.000-08:00

By Steve Edwards

After the age of 30, our bodies start to lose lean muscle mass at a rate of approximately one percent per year. The best way to offset this process is to do some form of resistance training, like lifting weights. All is not lost after 30 either, as numerous studies as well as millions of real-world examples prove that with proper training your fitness level can improve throughout your life. Think of weight training as your fountain of youth.

The 8 Primary Causes of Cravings

2009-09-05T06:33:00.000-07:00

according to Integrative Nutrition

1.Dehydration The body doesn't send the message that you are thirsty until you are on the verge of dehydration. Dehydration occurs as mild hunger, so the first thing to do when you get a strange craving is to drink a full glass of water.

2.Lifestyle Being dissatisfied with a relationship, having an inappropriate exercise routine (too much, too little or the wrong type), being bored, stressed, uninspired by a job or lacking a spiritual practice can all contribute to emotional eating. Eating can be used as a substitute for entertainment or to fill the void.

3.Yin/Yang Imbalance Certain foods have more yin qualities (expansive) while other foods have more yang qualities (contractive). Eating foods that are either extremely yin or extremely yang causes cravings in order to re-establish balance. For example, eating a diet too rich in sugar (yin) may cause a craving for meat (yang).

4.Inside Coming Out Oftentimes, cravings come from foods that we have recently eaten, foods eaten by our ancestors or foods from our childhood. A clever way to satisfy these cravings is to eat a healthier version of one's ancestral or childhood foods.

5.Seasonal Often the body craves foods that balance out the elements of the season. In the spring, people crave detoxifying foods like leafy greens or citrus foods. In the summer, people crave cooling foods like fruit, raw foods and ice cream, and in the fall people crave grounding foods like squash, onions and nuts. In winter many crave hot and heat-producing foods like meat, oil and fat. Other cravings, such as turkey, eggnog or sweets, can also be associated with the holiday season.

6.Lack of Nutrients If the body is getting an inadequate amount of nutrients, it will produce odd cravings. For example, inadequate mineral levels produce salt cravings, and overall inadequate nutrition produces cravings for non-nutritional forms of energy like caffeine.

7.Hormones When women experience menstruation, pregnancy or menopause, fluctuating testosterone and estrogen levels may cause unusual cravings.

8.De-evolution When things are going extremely well, sometimes a self-sabotage syndrome happens, where we suddenly crave foods that throw us off balance. We then have more cravings to balance ourselves. This often happens from low blood sugar and may result in strong mood swings.

10 Reasons Women Need to Weight Train

2009-09-03T12:28:00.001-07:00

By Whitney Provost

Many women believe that the only way to lose weight is to do cardiovascular (aerobic exercise). So they jog or take aerobics classes five times a week. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby and jiggly bits. Sound familiar? Aerobic exercise is important for good health, but it's only half of the equation. Keep reading for the other half.

For optimal fitness, longevity, and a lean body, weight training is essential. If you avoid pumping iron because you're afraid of getting "bulky," then you're missing out on one of the best fat-burning methods around.

When you're weight training, you shouldn't rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you're losing. The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what's more important, the number on the scale or how you look in your skinny jeans?

If you're still not convinced that you need to lift weights, here are 10 reasons why you should reconsider.

1. Burn more fat. Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn't lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do an intense weight-training program such as ChaLEAN Extreme®, your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.

2. Change your body shape. You may think your genes determine how you look. That's not necessarily true. Weight training can slim you down, create new curves, and help avoid the "middle-age spread." Just look at the amazing body transformations of the women who've completed P90X®. Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your hips and thighs. And no, you won't bulk up—women don't have enough muscle-building hormones to gain a lot of mass like men do. If you keep your diet clean and create a calorie deficit, you'll burn fat.

3. Boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you'll burn all day long.

4. Get stronger and more confident. Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.

5. Build strong bones. It's been well documented that women need to do weight-bearing exercise to build and maintain bone mass, and prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they're made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.

6. Fight depression. You've probably heard that cardio and low-impact exercises such as yoga help alleviate depression, and weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Many women find that regular strength training, in conjunction with psychological treatment, helps lessen their depression symptoms substantially.

7. Improve sports fitness. You don't have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it's bicycling with the family, swimming, golfing, or skiing . . . whatever sport you enjoy.

8. Reduce injuries and arthritis. Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.

9. Heart health. More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don't realize that pumping iron can also keep your heart pumping. Lifting weights increases your "good" (HDL) cholesterol and decreases your "bad" (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don't lift weights.

10. Defend against diabetes. In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.

Gain Control

2009-08-30T16:06:00.000-07:00

Gaining Control
by Debbie Siebers

You need to figure out why you overeat. Take that energy and put it somewhere else. Somewhere positive! When you feel the urge to binge, immediately do something else. Do jumping jacks, go for a walk, take a shower, call a friend, read a book . . . anything to distract you! Drink a big glass of water; it will keep your stomach feeling full. Repeat saying positive things to yourself. Be patient. Be wise with your decision. Do not overeat at mealtimes. It's all about portion control, cutting back on carbs, especially sugar! Be smart and take good care of that wonderful body that was given to you. Respect yourself! Starve your body of all sugar. Drink tons of water. Eat lots of veggies, fruit, fish, and chicken!

Truly Amazing!

2009-08-27T05:38:00.000-07:00

We can be thankful that God has "Amazing Grace" on us and our lives. That God loves us dearly despite our mistakes and sins.

2009-08-25T05:29:00.000-07:00

Put blinders on to those things that conspire to hold you back, especially the ones in your own head.

-Meryl Streep

Back to Work!

2009-08-23T14:29:00.000-07:00

It is time to get back to work!!

I feel like I have let myself down. I haven't been focused. It is so easy to forget your goals when you have so much going on around you. I have been eating without reservation lately. I have gained some weight back in the last month and I feel like I am not myself anymore. I let all my hard work go down the drain. I am no longer excited to get dressed up, go out or even think about sporting a bikini.I am admitting to this only because I am ready to make a change again. I wanna see the fat shed off of my body. I wanna flex my muscles again.

This battle is 70% mental and 30% physical. I am gonna get out of it.

I think we all go through this from time to time. The key to success is admitting it and moving on from there. Don't focus on the past, focus on the future, one day at a time.

As Tony says "do your best and forget the rest".

So starting tomorrow I am going to clean it up, refocus. I can do it!

To Your Health!

2009-08-21T05:38:00.000-07:00

"People are often unreasonable and self-centered. Forgive them anyway.
If you are kind, people may accuse you of ulterior motives. Be kind anyway.
If you are honest, people may cheat you. Be honest anyway.
If you find happiness, people may be jealous. Be happy anyway.
The good you do today may be forgotten tomorrow. Do good anyway.
Give the world the best you have and it may never be enough. Give your best anyway.
For you see, in the end, it is between you and God. It may never be between you and them anyway.
By Dr. Kent M. Keith

2009-08-19T07:59:00.000-07:00

Weight Loss Basics

2009-08-17T04:10:00.001-07:00

2009-08-14T03:38:00.001-07:00

"If you don’t change the direction you are going, then you’re likely to end up where you’re heading…"-John Maxwell

Losing the Loser Mentality

2009-08-12T04:23:00.000-07:00

It’s time to lose the loser mentality. I’ll start my diet Monday. The loser mentality, simply defined, is the all-or-nothing approach that keeps the diet industry in business. It’s the notion that when you slip, when you experience a moment of weakness and enjoy something strictly forbidden, like a card carrying member of AA, you’ve blown your sobriety and you return to step one. It’s over. You’ve blown it.Begin again. Start anew. Fineto. When we have been conditioned to adopt the “loser mentality”, we view “dieting” as a temporary prison sentence, a grounding, a period of deprivation, a testing of wills; during which you practice abstinence. Then, one day you can’t take it anymore, you resolve to have just one handful of chips. That’s it. Just a taste. Five handfuls later, your diet is over. Your mentality shifts. You’re free. You think to yourself, “Well, I’ve blown it, so I might as well eat what I want. I’m having a burger, fries and dessert tonight!” By 9 pm of the same day, your stomach is full and your morale is low. Disgusted with yourself for failing once again, you decide your diet is officially over. You are going to thoroughly enjoy yourself. You’ll start a new diet after your up coming vacation. You spend the next month gaining back the 8 pounds you lost on the last diet, and 3 more for good measure. Now you have more to lose than when you started. You’re over-weight. You feel obligated to live your life on the diet rollercoaster. You never really expect lasting results. You long to find the magic potion and get excited about the promises. However, secretly you expect defeat even before you begin. I’ll try this for a while. That’s the loser mentality. As of today, you’ll practice it no more. This time it’s different. This is NOT a diet. This is your diet, meaning simply…the way you eat. Oh sure, I had to package it as a diet book to get you to buy it, but if this is going to work for you, once and for all, you have only one option. You do it. You don’t try. You live it. You adopt and enjoy it. You change your attitude. You change the way you think and your feelings about your new eating habits. You gain control over your body, your weight, your health and your life. This is your new improved way of life. This is the winner’s mentality.As you shift your thinking, you will understand that you have total power over your menu, your food, your exercise and the speed of your transformation. You will experience a peace and comfort, which will get you excited about the positive effect this will have on every aspect of your life! Every aspect! Understand that this is about balance: give and take, good and bad, progression and occasional regression. Success, fitness, health, living a better, fuller life has never been an ‘all or nothing’ proposition. Those who are fit for life have this figured out, and now, so do you. There are going to be days where you planned to exercise, but an emergency arose. Heck, you’re probably going to get the flu this year and you won’t be able to exercise for days! When you followed the loser’s mentality you might have gone months with no exercise. Eventually, you would embark on another diet or exercise kick and begin again! Now, that you realize you have a new way of life, you will jump back in the saddle as soon as you can. You will get back on track as soon as you’re physically able; because you know your life is better for it. You’re a winner. Say it. Know it. Believe it. You’re a winner and you now live following the habits and attitude of every person who has won this battle before you. Tomorrow, you may decide to eat something that you know doesn’t help you move closer to your weight loss goal. You might decide you really want a piece of cake. The dieter’s mentality says, that if you have one or two or three cookies, you’ve blown it. So, you might as well eat the whole box. And that rolls into, well, I’ve blown it today and I might as well punish myself the rest of the week by eating bad food. I’ll start my diet next week. This is called a slide. It’s the loser’s mentality. This is a way of life. You’re human. You’re gonna miss the occasional workout. You’re going to enjoy the occasional treat. You can do those things in moderation. You’re going to recognize that when you’ve fallen off track, you immediately get back on. Now think about it. There are times when you mess up in life. You yell at your kids and you didn’t mean to. You don’t spend the rest of your week screaming, yelling and stomping around. Of course not! You check yourself, put yourself back in line, and start behaving the way you know you should. The same is true of your food. The same is true of your healthy lifestyle. Slip up? Get back on track. Don’t let a slip turn into a slide.

Sunday Hope

2009-08-09T10:07:00.000-07:00

Psalms 51:10 Create in me a clean heart, O God, And renew a steadfast spirit within me.

Whenever you have lost HOPE remember God is with you.

Have a great day!

Beachbody Tip: Rest and Hydration

2009-08-06T04:23:00.000-07:00

Success requires rules and a plan. If you're struggling out there, you're probably breaking the rules and trying to wing it. Most of the information flying around today regarding how to get from here to there in life doesn't cover the basics because it's boring and not new. I believe that the self-imposed pressures of the modern world steer us away from the basic rules of life. One of those rules is rest and hydration. I call this combination the 8 & 8. I've see people follow these simple laws of nature and get their lives back. I'm telling you that if you get eight hours of sleep at night and drink eight ounces of water eight times a day, some of your problems will disappear and your life will improve.

Our bodies are 72% water, give or take, and this water circulates nutrients and hormones, distributes heat, and provides the medium in which chemical reactions take place. Most importantly, water flushes out the toxic substances and waste materials via the kidneys. It's how our basic balance of body chemistry is maintained. Proper hydration plays a huge role in the prevention of disease. Drinking eight glasses of water daily can decrease the risk of colon cancer by 45%, bladder cancer by 50%, and can potentially reduce the risk of breast cancer.

Eight hours of sleep every night restores the powers of the mind, body, and spirit. Proper rest combined with healthy food and supplementation is the best way to improve the immune system, restore cognitive and motor performance, and replenish your energy and enthusiasm for the day ahead. Countless studies have shown that people suffering from irritability, sadness, depression, and anxiety no longer needed medication for these aliments after discovering that proper sleep was the key ingredient to stabilize brain chemistry and improve cognitive performance.

Do yourself a big favor and try this experiment for one week. Hit the hay eight hours before the alarm goes off and drink water (nothing else) eight times in a day. Eight ounces is a small glass, so spread them out throughout the day. Don't try to drink large amounts all at once because you'll lose out on the benefits and stress out the kidneys. Follow this simple 8 & 8 plan every day and you'll find that life will get a little easier, a little less stressful, and a lot more productive. It also contributes to weight loss and better health.

2009-08-05T06:52:00.000-07:00

2009-08-05T05:19:00.000-07:00

Don't feel like working out someday's? Feel like Charlie Brown?

Well I have to tell you I am doing the program Insanity and I feel like this most days before my workout. I am thinking "oh, good grief" not again. The workouts are extremely difficult and challenging. But after I talk myself into starting my workout I am glad I did. I sweat like crazy and sometimes just lay on the floor from exhaustion. But once I finish my workout I feel a great sense of accomplishment. I am so proud I made it through another day of Insanity. As I keep doing the program the workouts are becoming easier. And what I mean by easier is that I can actually stay upright throughout the entire workout.

So if you don't feel like working out remember you will feel so much better once you do. Just focus on your goals and take one workout at a time.

To Your Health!

2009-07-31T17:29:00.000-07:00

Like to Dance?

2009-07-29T08:13:00.001-07:00

Here is a great workout if you like to dance.

2009-07-26T05:10:00.000-07:00

Hope you have a great Sunday! Remember to do your best at whatever goals you are trying to achieve. Stay focused, and most importantly believe in yourself!

Spousal Support

2009-07-25T04:22:00.000-07:00

By Chalene Johnson

Married 10 years, I know firsthand the importance of a supportive spouse. Even if your partner's healthy resolve leaves much to be desired, with the right approach you can find the support you need and improve your partnership in the process. Consider variations on these five phrases when cultivating the interpersonal support you need to reach your health and fitness goals and bring you closer in the process:

1. "I couldn't do this without you!" Let your partner know how important their help and support is to you. Everyone wants to feel needed.

2. "Want to work out with me?" Even if the likelihood of it happening is slim, frequently invite your partner to join you. Let him or her to pick the workout and you might just get a 'yes'.

3. "Thank you!" Express your appreciation for even the smallest gesture that helps you reach your goal, even if it's just keeping the kids busy so you can Push Play.

4. "Wanna get busy?" Even if your partner doesn't share your healthy resolve, you both profit from your commitment. Communicate the mutual benefits of fitness, including improved energy, a boost in self-esteem, a tighter body, better health, and yes, better sex!

5. "Let's make a deal." Don't expect your partner to abruptly change his/her dining habits because you do. No one likes to be forced into doing something. Make a deal. Offer to do something nice in exchange for his/her promise to "eat in" for the next 10 days.

Your Brain On Exercise

2009-07-22T06:46:00.000-07:00

By Tony Horton

There was an astonishing article in Newsweek a few weeks back that just blew my mind/brain/cranium/noggin. Here's what I've learned from this article and further research.

We all know that working out and exercising do amazing things for our body, and the benefits, other than weight loss and getting fit, are endless. Most of us also know that when our hearts, legs, and lungs get pumping, we feel much better than if we did nothing. Turns out that doing 20 minutes or more of cardiovascular and/or high-paced resistance workouts affects every aspect of our lives.

The great thing about the Newsweek article is that it really laid out the scientific findings over the last few years. Here's the scope. When you're forced to pull more oxygen into the body through exercise, you break what's called "the blood-brain barrier." It happens when you climb a long flight of stairs and when you're busting through any kind of workout that gets your heart rate pumping. This oxygen-filled blood makes its way into the temporal lobe of the brain. Inside that temporal lobe is an area called the hippocampus. Inside the hippocampus lies the seahorse-shaped area known as the dentate gyrus. As you exercise, these oxygen-filled blood cells rush into this area of the brain.

A chemical/protein called IGF-1 is formed and released inside the dentate gyrus, which ramps up another chemical/molecule called BDNF; both IGF-1 and BDNF are "Miracle-grow" for the brain.Studies with kids right up to seniors have proven that high-paced workouts (Power 90®, Power Half Hour®, Power 90® Master Series, P90X®, Tony & the Kids!, etc.) cause the release of these chemicals into the brain. Combine this with even more "brain drugs" like dopamine, serotonin, and norepinephrine and you've got yourself a feel-good party in your head.

Aerobic physical movement causes the release of these chemicals, and they all help you focus and give you energy when you need it. They also help you relax and rest properly. It's like a homemade chemistry set inside your skull that produces a cocktail that simulates the effects of Prozac and Ritalin.

Children who play outdoors more often score better on tests than kids who don't. Regular physical activity improves memory, mood, and problem-solving abilities. Consistent exercise raises self-esteem and decreases anxiety. Study after study has proven that people who exercise 5 to 6 days a week greatly decrease their need for psychotherapeutic drugs.

If your brain goes without regular bouts of exercise, the hippocampus will shrink and erode, which can lead to neurological illnesses such as Alzheimer's disease. When the dentate gyrus is stimulated, neuro-genesis or neuro-plasticity occurs. I'm not talking about just slowing the aging process, I'm telling you that the brain creates new cells through exercise—brand new cells that assist in the reversal of aging. If you're looking for the fountain of youth, you can find it inside your head every time you exercise for more than 20 minutes. TMT X 2 anyone?

You Could Be A Winner Too!!

2009-07-21T10:04:00.001-07:00

Invest In Yourself!

2009-07-18T05:28:00.001-07:00

Back to Real Life!

2009-07-17T18:24:00.000-07:00

Well I am home from vacation. It was a very nice vacation although I can hardly say I am rested. We were on the go each and every day. I still got my workouts in each morning but my nutrition was less than perfect. I did my best to make good choices but some of the days were filled with picnics, a birthday party, and smores. I did allow myself to eat some of the goodies in front of me but I just did so in moderation. Luckily this week was a recovery week. I have not got on the scale since returning home and do not plan to for several days. I do feel less toned than before vacation but hey we all have to enjoy ourselves once in awhile.

So now I plan on taking the rest of the weekend off and jumping right in on my next workout program-INSANITY! I am super excited and look forward to what the next 8 weeks has in store for me.

To your health!

On Vacation

2009-07-11T12:35:00.000-07:00

Well we all know that with the summer months comes vacations. And honestly it is hard to stay on track while on vacation. I know for me it is a challenge because while I need my daily dose of exercise not many people feel the same way. So I have to find the time to get my exercise in regardless of what others think.

What is great about Beachbody programs is that most of them can go with you. Just bring a portable DVD player, your fitness program of choice and PUSH PLAY! It's just that easy. Right now I am on vacation and it is also my recovery week. So I brought my DVD player and Turbo Jam. Just pop it in and I am good to go.

With nutrition it is even more difficult but you don't have to ruin all your hard earned progress with a little haphazard eating. Just plan meals you can bring with you. Cut up veggies, chicken breast, apple and string cheese, a protein bar, yogurt, any fruit, whole wheat bread, the possibilities are endless. You just may have to be a little more creative and willing to plan ahead.

So go on your vacation without the stress of for going your fitness goals. Just plan ahead.

To Your Health!

16 years ago!

2009-07-09T05:13:00.000-07:00

Happy Anniversary to me and my husband. It has been 16 years today. How time flies. Today is a day to reflect on how we have been blessed over the last 16 years.

Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It is not rude, it is not self-seeking, it is not easily angered, it keeps no records of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres. Love never fails 1 Corn 13:4-8

Insanity is NOW Available

2009-07-09T04:37:00.001-07:00

Go to my beachbody website to get your copy now!

Insanity Preview

2009-07-07T11:08:00.001-07:00

Coming Summer 2009. Want a great workout that's insane well then this is the workout for you!
Get ready!

Eat Smart Sweets

2009-07-02T04:27:00.000-07:00

by Chalene Johnson

When you absolutely, positively, need something sweet, eat smart treats: sugar-free hot cocoa, frozen red grapes, Fudgsicles, sugar-free gum, sugar-free Jell-O with lite whipped cream, sugar-free chocolate pudding with lite whipped cream and a few crushed almonds on top, Nutri-Grain Twists (or a similar brand low-fat cereal bar), a few Tootsie Rolls, or long-lasting hard candy. These are all low in calories and satisfy your need to have something sweet. Just remember they are treats, not staples.

And don't forget that it is summertime and many of your favorite fruits are available fresh. Nothings better than natural sugar to cure a sweet tooth!

To your health!

Why You Should Strength Train

2009-06-30T11:24:00.000-07:00

By Kathy Smith

Still not convinced you should strength train?

Here's a good reason.

After the age of 30, we all lose a quarter pound of muscle mass each year. Yikes!With less muscle, our metabolism slows down and we gain fat—averaging about 15 pounds a decade. While muscle is metabolically active (each pound of muscle burns approximately 35 to 50 calories per day), stored fat is not, burning far fewer calories. The more muscle you have, the more calories you burn throughout the day, whether you're walking, vacuuming . . . even sleeping!

What's more, while aerobic activity burns fat during exercise, weight training utilizes fat hours after exercising, so your metabolism stays slightly elevated for a longer period of time following a strength-training session than following an aerobic workout.

So now go out and get lifting!!

5 Ways to Keep the Scale Moving

2009-06-28T04:26:00.000-07:00

By Steve Edwards

Not much is as frustrating during an exercise program as when your results stop progressing. But it happens to everyone; and even if you're training like a cage fighter, it will happen to you, too. When it does, the solution isn't as obvious as you may think. While the logical answer is to kick your workouts up a notch, eat cleaner, or eat less, that might be exactly the opposite of what you should to be doing. Here is an explanation of why your results are bound to plateau and what to do about it when it happens.

What is the dreaded plateau?It's part of the body's natural process to hit a plateau because it's always trying to regulate itself. Its regulated state is called homeostasis. Your body is a creature of habit, but it doesn't care whether those habits are bad or good. The more you do something to enact change, the more it adapts and tries to limit that change. This can be a good thing because less stress is placed on the body. But it's a bad thing if you're unhealthy because that is the state your body is willing to call homeostasis. If your goals are to change your body, you'll want to keep that adaptive stress high until you're fit and healthy.

Fitness trainers refer to the above-mentioned process as the adaptive phase of training, and any good fitness program is designed around it. The time it takes your body to adapt to something new varies by activity, your fitness level, and the effort you put into the endeavor. This process can take as little as 2 weeks to more than 12 weeks. In general, the fitter you are, the quicker your body adapts to a new workout routine.To get the most out of an exercise program, you need to break habits from time to time. This is why most training programs are broken up into phases or blocks that generally look something like this:

Foundation phase: building base fitness—the time this takes varies per individual.

Adaptive phase: learning to master the movements or cadence of a new workout program—takes between 1 and 12 weeks.

Growth or Mastery phase: once mastered, your body has a limited time to make accelerated performance gains—generally 1 to 4 weeks.

Recovery phase: when results level off, your body needs to recover from the stresses of hard training—generally 1 to 4 weeks.

Most athletes train in 4- to 6-week blocks; during this time, they work on one energy system at a time. Each block is broken down into the above-listed phases. As each phase is mastered, the body begins to plateau, which is a signal to begin a recovery phase and move into the next training block.If you graph the desired results of your exercise program, the line should look like a ski slope (heading up or down depending on your goals) because you're making rapid changes. Once your body gets good (or efficient) at these exercises, they don't cause as much trauma, and you begin to get less effect out of the same program. The "ski slope" begins to level off and starts to resemble a plateau. If this program is continued as such, the line will go completely flat, or even start to dip the other way because of overuse.A good exercise program is designed to keep your graph looking like a ski slope by altering what you do regularly.

Let's use a comparison of Power 90® and P90X® as an example of how two programs might look. Power 90 is an introductory program and P90X is an advanced program. They both follow similar patterns but the timing of each is different.

Phase I: Foundation phase. Power 90 begins with the I/II workouts. P90X begins with a fit test, meaning that your foundation should be complete prior to beginning the program.

Phase II: Adaptive phase. This is where the biggest changes in the programs occur. Power 90 doesn't change much because it may take an untrained individual up to 12 weeks to adapt. At the P90X level, adaptations are very quick and will happen in 1 to 2 weeks.

Phase III: Mastery or Growth phase. This is the most intense period of training. Once the body adapts to exercise, there is a short window wherein very rapid improvement occurs.

Phase IV: Recovery phase.

Exercise intensity is reduced to allow microtrauma to heal. If timed correctly, fitness improves during this phase, until the body is recharged and ready to begin Phase II again. If done for too long, Phase I should be repeated. The recovery phase, which can also be called a transition phase, is a major part of P90X. Power 90, due to the variable adaptive phase, doesn't have a recovery phase built in.Plateau: occurs when Phase III is extended too long.Most sound fitness programs follow a similar plan. This alone does not keep plateaus from occurring. They affect everyone who engages in any exercise program, from couch potato to Olympian. In fact, the more finely tuned your body is, the harder it is to avoid plateaus, mainly because there is less margin of error to play with. But even though they are a natural part of the process, it does not mean that you have to give in to them. At some point along your fitness path, you are going to encounter a plateau.

Here are 5 tips to help you snap out of it:

Back off. This doesn't mean that you shouldn't exercise; it just means that if you ease up a bit, you'll likely recover and get stronger. Oftentimes your body is overtrained, exhausted, and just in need of a break. If you are finding it suddenly difficult to get through a workout that was easy the week before, this is most likely the case. You should cut down on your intensity and focus on technique and flexibility. It's a perfect time for a recovery-specific workout like Slim Series® Cool It Off!, Tony Horton's Ho' Ala ke Kino, or some easy cardio, yoga, and/or stretching workout. Another option would be to lower your workout weight or pick easier workouts. Gauge this so that you finish workouts feeling refreshed rather than knackered. When your energy level returns, launch back into your original program, or a more difficult one, harder than you did before.

Turn it up a notch. The antithesis of backing off, because a plateau may also happen when you're purely bored and/or listless. The easiest way to increase intensity is by adding resistance. Change bands or add weight so that you start failing at around 6 to 8 reps on all of the exercises, which changes the energy system you're using. This added intensity will force your body to adapt and turn that improvement line skyward again. You'll know if this was the right tactic in one of two workouts because you'll either respond by feeling energized or you'll hardly be able to finish the workout.

Streamline your diet. Most of our diets could always use a little improvement. If you've been giving yourself little rewards for a job well done (a good idea in general), then it's time to stop. Try a super-strict week wherein you do everything perfect. If you don't have a great example—like the P90X diet—scour the Message Boards for help.

Add some morning cardio. Twenty minutes or more of easy- to moderate-level cardio in the morning on an empty stomach can help get your metabolism steamrolling again. You can train your body to more efficiently use stored fat as fuel, and this is one of the easiest ways to do it.

Add or subtract 500 calories per day. If everything else seems fine and you're at wits' end, then try this. Your diet might just be miscalculated and you could be under- or overfeeding yourself. This is common, especially as you get fitter, because your body composition changes, which is why adding calories is one of the main ways our members kick themselves off of plateaus. Five hundred calories per day works out to 3,500 per week, which equates to a pound. Keep in mind that this will only work if you are eating proper nutrients. If not, try #3 first, and then try altering the number of calories you're eating.

2009-06-27T12:55:00.001-07:00

Stretching-Do you need it?

2009-06-26T07:58:00.001-07:00

Stretching is very important and is often overlooked. Always remember to take the time to stretch before and after your workout.

To your Health!

Dreams!

2009-06-23T05:02:00.000-07:00

Reach for your dreams today!

Summer Fun!

2009-06-22T10:51:00.000-07:00

Well it is the second day of summer. Where are you today? Did you reach your summer goals? Or maybe you are a little off track. Well it is never too late to start reaching for your goals. All you have to do is decide what your goals are, make a plan, and get started.

I personally do not think I ever am completely satisfied with where I am at. Which is ok because that just keeps me reaching for new goals. Whether it be a new fitness program, trying different foods, or just keep doing what I am doing.

Now that the summer is in full swing get outside for some fun summer exercise. Running, biking, tennis, swimming.

Also experiment with some summer foods. Go to the local farm stands and stock up on fresh veggies and fruit.

If you need any help with your goals or any question at all please contact me.

Have fun!

Beachbody Products

2009-06-19T16:34:00.001-07:00

Get ready to Push Play!

You can do it!

Turbo Jam!

2009-06-17T16:37:00.001-07:00

Another great BB fitness program. Especially if you like to dance!

Shakeology- What's in It

2009-06-14T06:08:00.000-07:00

WHAT'S IN IT

More than 70 different ingredients were chosen from around the world for their potency and bioavailability (the ability to deliver the nutrients your body needs).
Here are the key nutrient groups that these ingredients deliver:

*Protein and Essential Amino Acids to help build long, lean muscles and reduce food cravings

Prebiotics and Digestive Enzymes, which aid in improving digestion, regularity, and nutrient absorption

Antioxidants and Phytonutrients to help counteract free radical damage that can lead to degenerative diseases

Vitamins and Minerals your body needs to function for optimal health.

Shakeology Recipes

Okay, who are these people who don't know how to "customize" their Shakeologies?

Orange Julius
1 scoop GreenBerry
1 cup of water
1/2 cup almond milk
1 packet Crystal light Sugar free "Classic Orange" or "Sunrise"Ice
(I put in like 2 cups of ice)

CARL DAIKELER SPECIAL
1.5 scoop Chocolate Shakeology powder
1 banana1 Tbsp almond or peanut butter (or to taste)
ice to taste
8oz water

SUNRISE - Antioxidant Special
¼ cup fresh orange juice
1 scoop Berry Shakeology powder
3/4 cup water
Ice to taste

Mocha Madness
1 cup water
1/2 almond milk
1 cup of water with 1 tbsp instant coffee disovled - pour over ice after it disolves!
then add 1 scoop Chocolate Shakeology powder
Ice to taste
Sweeten if desired

:)STRAWBERRY PEACH SURPRISE
1/2 cup frozen strawberries
½ cup frozen peaches
1 scoop Berry Shakeology powder
3/4 cup water
Ice to taste

Chocolate covered bananas
1/2 banana
1 scoop Chocolate Shakeology powder
1/2 cup water
¼ cup non-fat soy, rice or almond milk
Ice to taste

Yogo Berry Blast
8- oz water
1- scoop of greenberry shakeology
1- cup of frozen mixed berries
1- 4 oz container of Dannon Light & Fit yogurt vanillia

Reeses PB Cup
1 Tbsp natural almond or peanut butter
1 scoop Chocolate Shakeology powder
3/4 cup water
1/2 cup Almond Milk
Ice to taste

CHOCOLATE COVERED STRAWBERRIES
1 scoop Chocolate Shakeology powder
1 cup water
1/2 almond milk
1/2 cup frozen strawberries
Ice to taste

BLUES BUSTER
½ cup combined frozen blueberries and blackberries
1 tsp fresh orange juice
1 Tbsp non-fat blueberry yogurt
1 scoop Berry Shakeology powder
3/4 cup of water
Ice

Cap'n Crunch O' GreenBerry
1 scoop Greenberry
2 cups of Cap' n' Crunch Ceral
1/2 heavy whipping cream
1 cup Vanilla Haagen Dazs Icecream
1/2 cup of granulated sugar
1/2 cup strawberry cornsyrup
ice to taste
Top with Whip Cream(just kidding!! You've been jammed! Simply trying to keep you on your toes! )

CREAMY BERRY FUSION
¼ cup sliced strawberries
¼ cup GreenBerry Shakeology powder
¼ cup non-fat soy, rice or almond milk
½ cup water
Ice to taste

Tropical Banana Berry
1 Scoop Greenberry
1/2 cup Unsweetened almond milk
1/2 banana
2oz of 100% Pineapple juice
ice

Strawberry, Choco PB Banana
1 Scoop of Chocolate
8 oz water
1/2 banana
1 tbsp of peanut butter
ice
Frozen strawberries

Shakeology

2009-06-13T03:47:00.001-07:00

It's everything you need in one shake. Not only is it a nutritional powehouse but it is delicious too!

Why don't you give it a try?

Don't Think You Can?

2009-06-10T07:16:00.000-07:00

I am here to tell ALL OF YOU...if I can do this, so can you! I grew up with such an unhealthy view of food, emotional eating, weight, etc. I still battle it because it is ingrained in me. It's ok. I've come to realize that I am a strong woman who can overcome anything. I am capable of doing what I set my mind to.

As Jack Canfield says in his book, The Success Principles, 99% is a b!tch, 100% is a breeze!

You must develop an "I Can" attitude. Don't give up on yourself.

Be Well!!

Mid Week Humor

2009-06-04T03:41:00.001-07:00

Carbs: Friend or Foe?

2009-06-02T12:09:00.000-07:00

Carbs are good. Carbs are bad. Don't eat any. Eat a ton. Every day we are barraged with conflicting information about this particular food source. What is the truth?

The truth is...are you ready for this?

MODERATION!

Moderation should be a word that we all use in EVERY aspect of our life, but I digress as we are supposed to be talking about carbs.

The primary role of carbs is to provide our body with energy. They are the ideal fuel for our body and help maintain the blood glucose level. There are two kinds of carbs: complex and simple. Complex contain starch and fiber. Simple contain simple sugar. Complex are the healthier of the two and preferred by our body.

It is recommended that we eat 2-5 servings per day of complex carbs. I say as low as 2 for those on a weight loss plan. Remember, 15 grams of carb equate 1 serving. Because the serving size has increased on many of our foods in the grocery store and restaurant, it is very important to look at the nutritional info. You may think that whole wheat bagel is 1 serving, but it could actually be 3!

I am not an advocate for low carb diets. Complex carbs are too important for our body's health. Fiber helps to prevent obesity, colon cancer, constipation, heart disease, and diabetes.

So, do you need to be afraid of carbs? Yes and no. Be afraid, be VERY afraid, of the unhealthy carbs: donuts, cakes, cookies, sugar cereals. Receive with open arms the healthy ones: whole wheat anything, green veggies, potatoes (yes, I said it,) nuts.

If you find yourself craving the unhealthy ones, it's time to sit down and look at your diet in general. You are lacking something. Now go eat an apple!

Ways to Jump Back into Healthy Eating

2009-05-29T11:44:00.000-07:00

From Coach Ro's Blog

"Whether you're just starting or have been following a healthy diet for years, sticking to the plan can be challenging. Here are 20 ideas to keep you on course.

1. Experiment with new foods and combinations. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Toss some mandarin orange and peach slices into a salad.

2. Add chickpeas, black beans or garbanzos to your lunch or dinner salad. If you typically buy a salad at work and no beans are available, bring beans from home in a small container.

3. Try something new for breakfast. Munch on leftover vegetable pizza or make a smoothie blended from exotic fruits, low-fat yogurt and a spoonful of wheat germ.

4. Stir-fry extra-firm or firm tofu rather than meat in oriental dishes. Freezing and then thawing tofu before use gives it a firmer, chewier texture.

5. Make a nutritious snack rather than a full meal when time is tight. For example, spread a brown rice cake with ricotta cheese and fresh strawberries or low-sugar, spreadable fruit. Or try corn muffins with apple and cheese slices, or fat-free refried beans mixed with salsa, a small amount of low-fat sour cream and baked tortilla chips.

6. Add crushed bran cereal or unprocessed wheat bran to baked products, such as meatloaf, breads, muffins, casseroles, cakes and cookies. Also, use bran products as a crunchy topping for casseroles, salads or cooked vegetables.

7. Grill fresh vegetables for a quick and healthy side dish. Cut vegetables into 1/2-inch slices or large chunks and baste with a light salad dressing or brush them with canola or olive oil. Grill until tender, turning only once.

8. Take advantage of ready-to-use foods. Fresh bagged salads, frozen vegetables, low-fat deli meats, whole-wheat pasta, whole-grain breads, and fresh and canned unsweetened fruits take only minutes to prepare.

9. Vary your salad greens and enjoy the multitude of flavors and textures. Choices include arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress. Purchase a different variety each week.

10. For breakfast on the go, munch dry, ready-to-eat cereal with a banana and drink a small carton of low-fat or skim milk.

11. Choose a dish that serves as a full meal for quick and simple cooking. Healthy examples include beef, barley and vegetable stew; chicken, vegetable and rice casserole; turkey and bean casserole (made with turkey breast, white beans and tomatoes); or vegetarian chili with diced vegetables.

12. Take advantage of healthy side dishes offered at fast-food restaurants. Instead of french fries, choose a side salad with low-fat dressing or a baked potato. Or add a fruit bowl or a fruit and yogurt option to your meal.

13. Stock your shelves with good-for-you snacks. Low-fat pudding cups, dry roasted soy nuts, low-fat popcorn and whole-grain crispbread crackers are good choices.

14. Decrease the meat portion on your plate and increase the serving size of vegetables. Use three times as many vegetables on pizzas or in casseroles, soups and stews.

15. Plan meals so that you can use the extra food in other dishes. For example, bake chicken breasts for a meal and use what's left in sandwiches, soup or a stir-fry.

16. Use salsa for more than just chips. Whether it's mild, fruity, scorching, smooth or chunky, salsa is a great companion for potatoes, vegetables, fish, chicken or meats.

17. Marinate meat, chicken, fish before cooking to tenderize and add flavor to foods. Try mixtures of herbs or spices with wine, olive oil, soy sauce, cider vinegar or lemon juice.

18. Expand your grain repertoire with whole-grain complements, such as kasha, brown rice, wild rice, barley or whole-wheat tortillas.

19. Use herbs and spices to add color, savory taste and sensational aroma. Add cilantro to rice or bean dishes. Sprinkle rosemary on roasted potatoes or grilled meats. Add freshly chopped chives to omelets or pasta salads.

20. Explore world cuisines. Discover and enjoy foods from around the world: Mexican, Latin American, Indian, Greek, French and Asian cuisines, just to name a few. Some of the world's most intriguing ingredients — quinoa, edamame, bok choy, bulgur — are as healthy as they are delicious."

Did you ever stop to think?

2009-05-26T14:35:00.000-07:00

Clean Eating

2009-05-26T10:27:00.000-07:00

Are you unsure of what foods to choose when eating clean. Below you will find several foods that are acceptable when trying to clean up your diet.

Include them often when planning your meals and snacks.

Vegetables: Red, yellow, and orange peppers, Mushrooms, Romaine Lettuce, Carrots, baby and regularKale, and other greens, Garlic, Onions, Broccoli, Cauliflower, Sweet potatoes, Spinach, Green onions, Winter squash, Cabbage, Beets, Tomatoes

Fruits: Apples, Red grapefruit, Melons, any kind Dried apricots, Red grapes, Prunes, Oranges, Berries, any kind

Dairy: Skim or 1% milk, Low fat yogurt with active cultures, Low fat cottage cheese

Meats and Seafood: Fresh fish, unbreaded Salmon, canned or fresh Tuna, Lean, fresh beef, poultry or pork, Eggs, Soup beans, caned or dried, Veggie burgers, Nuts and seeds

Grains: 100% whole wheat bread, bagels, pitas, Whole wheat pasta, Cornmeal, Millet, Bulgur, Brown rice, Whole wheat pancake mix, Oatmeal, Shredded Wheat Dry cereal with >3 grams fiber, Low fat Triscuit crackers, Wasa fiber rye crackers

Miscellaneous: Extra virgin olive oil, Black olives, Dark (not milk) chocolate, Green tea, Salsa, Calcium-fortified juice

Half Hearted

2009-05-22T03:46:00.000-07:00

By Tony Horton

We live in a society where being number one is all that matters. No one remembers the guy or gal who comes in second place. This mentality wiggles its way into everything we do. We have become perfectionists who hate to fail. We'd rather do nothing as to avoid doing something poorly. Frustration with our fitness plan occurs when we decide to skip workouts because we feel like we can't match the performance or level of earlier workouts. This is crazy because it will prevent you from obtaining anything. The hell with perfect. Do it wrong (not bad-form wrong) and halfhearted once in awhile. Half of a workout done with tons of modifications beats the pants off of the thought of a perfect workout.

2009-05-22T03:38:00.000-07:00

Are You Overtraining?

2009-05-21T03:41:00.000-07:00

Read this article to decide if you are overtraining.

By: ISSA

If you think that spending more time in the gym will give you better overall results, think again. Excessive exercising can quickly lead to overtraining, an imbalance between training and recovery. It is common to want to push harder to meet your fitness goals. But be sure that you are doing it correctly. For e.g. lifting heavier weight or adding 15 minutes to your cardio workout, is okay as long as you balance the extra effort with ample rest. Listen to your body.
A common sign of overtraining is lack of motivation. Rather than looking forward to your workouts, you may find it difficult to go to the gym. Other signs include:

Fatigue
Muscle soreness
Stiffness
Irritability
Sleep disturbances
Depression
Decreased aerobic and strength training performances
Injury

If you are overtraining, it's best to take some time off. Most avid exercisers are afraid to skip a few days, because they think their performance will decrease, and they will either gain weight or lose muscle mass. But lifting weights everyday won't make you stronger. That is because with strength training, during the workout your muscles actually develop micro tears and it takes them 48 - 72 hours to repair themselves and recover and grow.

Preventing Overtraining In The Gym

Always try to keep your fitness routine at an enjoyable level. When you enjoy your exercise, you will be consistent and benefits will follow. Don't be in a hurry to see results. If it's taken you years to gain weight don't expect to lose it in months. Pushing yourself harder in the gym will only lead to burnout and injury. Weight loss or mass gain will happen in time, which will vary from one person to another. Take your time, and enjoy what you do. Add plenty of cardio variety. Balance your strength training sessions with cardio sessions on the stationary bike, treadmill or the elliptical trainer.
Reduce the volume of your weight workouts. Shorten the amount of time you spend at the gym. That does not mean that you can't vary the intensity while you're there. Variate using more repetitions one week, dropping the weight another week, resting less the next week, so it's never the same. This way you don't have to increase the time or the length of your workout. Whatever change in intensity you make sure you balance it accordingly with ample rest.

DO NOT BE AFRAID TO REST.

Rest allows your body, a chance to self-heal, and thereby recover. Proper periodization of your workout is essential. Don't try to do everything everyday, but plan to split your routine according to what is best for you.
It is a common misconception that the fitter you get, the less the time you need to rest. Actually, as your workout gets more advanced, the longer you may need to recover. So set your balance accordingly. Rest combined with proper nutrition and at least 8 hours of sleep per day is an essential guide to recovery. Therapies like massage, etc. can help speed recovery.
Recognizing the signs of overtraining is important. Nothing is insignificant and should not be allowed to go noticed, particularly depression, which can be treated with timely help. 90% of what you can achieve is all in the mind. So don't be afraid to just chill a while and then roar back into your training.
For any questions or comments on this article contact Neesha Maria at fitforlife@rediffmail.com.

Need a little motivation?

2009-05-16T02:46:00.001-07:00

If anyone out there is lacking motivation here is some words from P90X creator Tony Hoton.

Chat Room Throw Down

Kids,
Turns out I went off in chat last Monday night and a dear friend sent me the transcript from my rant. As I read it over I realize now that I could have been a tad kinder, but the bulk of the message is still important for people to understand. I did some editing but left most of it in intact.

TH-
ALRIGHT, SIT BACK, AND RELAX.
LET'S GO OVER A COUPLE OF THINGS.
THERE SEEMS TO BE A GENERAL LACK OF WILLPOWER,
AND THERE ALSO SEEMS TO BE, LIKE CANI SAID, POOR PLANNING.
SHOWING UP TO A PARTY HUNGRY, NEVER A GOOD IDEA, YOU'RE SCREWED.
NOW I COULD SIT HERE AND I COULD TELL YOU LITTLE TIPS ABOUT HOW TO HELP YOU CONTROL YOUR EATING HABITS,
IMPROVE THE QUALITY OF YOUR FOOD, AND I DO IT WEEK AFTER WEEK, MONTH AFTER MONTH,YEAR AFTER YEAR
AND IT SEEMS LIKE THE SAME PEOPLE (I KNOW WHO YOU ARE - YOU KNOW WHO YOU ARE) CONTINUE TO JUST LET FOOD WIN.
AM I CORRECT?
I MEAN, YOU DO THE PROGRAMS, AND YOU COME INTO THE CHAT ROOMS AND YOU GO INTO MESSAGE BOARDS
AND YOU'RE PART OF THE COMMUNITY AND YOU HAVE BEEN FOR YEARS, AND YOU LOSE SOME WEIGHT, AND GAIN IT BACK
THEN YOU LOSE SOME MORE, AND GAIN BACK MORE, AND IT'S JUST A CYCLE THAT CONTINUES.
SOMETIMES YOU TAKE IT SERIOUSLY, SOMETIMES YOU DON'T.
BLAH, BLAH, BLAH!
SAD, BORING AND PATHETIC, REALLY...
YOU BLAME IT ON YOUR PARENTS AND YOU BLAME IT ON WORK
AND YOU BLAME IT ON STRESS
AND YOU BLAME IT ON POOR PLANNING,
OR ON THE WEATHER OR LACK OF SLEEP
AND YOU SORT OF TAKE THE BLAME, BUT NOT ENOUGH TO MAKE ANY CHANGES.
I MEAN, IF IT DOESN'T MATTER
CUZ APPARENTLY IT DOESN'T
CUZ IF IT DID
THIS WOULD NO LONGER BE A PROBLEM FOR MOST OF YOU.
BUT THE SAD FACT OF THE MATTER IS, YOU KNOW WHAT TO DO!
IT'S NOT LIKE THIS COMPANY IS SELLING YOU SOME SILLY WEIGHT LOSS DIET PROGRAM THAT IS ASKING YOU TO EAT FUNKY PORTIONS OF STUPID FOOD FOR THE REST OF YOUR LIFE.
YOU HAVE TEMPTATIONS AND YOU SUCCUMB TO THEM. PERIOD.
NOW MY JOB TONIGHT IS NOT TO SIT HERE AND POINT FINGERS AND CALL YOU NAMES, AND SAY THAT YOU ARE LOSERS.
BUT IT'S TIME FOR A LITTLE TOUGH LOVE PEOPLE.
AS SOME OF YOU KNOW, I'M 50 AND LIFE IS EXTRAORDINARILY SHORT.
I FEEL LIKE I'VE LIVED 10 LIVES ALREADY AND AS WE ALL GET OLDER, IT DOESN'T GET ANY EASIER, UNLESS WE DO THE RIGHT THING.
SUCCUMBING TO TEMPTATION BASED ON OUTSIDE INFLUENCES AND INFLUENCES INSIDE OUR HEADS
JUST MAKES LIFE SUCH A DULL BORING FRUSTRATING DRAG.
ICK!
IS THIS WHAT WE WANT?
IS THIS GOOD ENOUGH?
IS IT?
BUT WHAT THE HELL YOU GONNA DO ABOUT IT?
BECAUSE CHANGE IS A ***** MAN.
BUT IF YOU WANT THE LIFE THAT I THINK YOU THINK YOU DESERVE, THEN YOU HAVE TO DO THE OPPOSITE OF WHAT YOU'RE DOING.
CUZ I GOTTA SAY, WHEN I SHOW UP TO EVENTS (TEAM BEACHBODY EVENTS OR CAMPS) AND I SEE PEOPLE WHO USED TO BE FIT WHO AREN'T, I JUST THINK, WHAT HAPPENED?
AND I KNOW THE ECONOMY IS ROUGH AND THINGS HAPPEN IN LIFE THAT ARE BRUTAL, BUT SINCE WHEN DOES FOOD SOLVE ANY OF OUR PROBLEMS?
IT MAKES THINGS WORSE!
WE NEED SOMETHING TO MAKE US FEEL GOOD FOR 10 SECONDS, BUT ALL IT'S DOING IS MAKING OUR SITUATION WORSE!
[LisaErin82] Tony__how did you get into fitness? what keeps you going day in and day out? do you take 'breaks' throughout the year?
LISA, GOOD QUESTION.
WHICH TIES INTO THIS TOPIC.
BECAUSE I HAVE TO!
BECAUSE YOU HAVE TO!
BECAUSE THE ALTERNATIVE SUCKS!
MANY PEOPLE IN THIS CHAT ROOM KNOW THAT IT’S TOO VITAL, IT'S TOO IMPORTANT.
IT MAKES LIFE SO MUCH BETTER. NOT TO DO IT MAKES FOR A LESSER LIFE.
SO IF YOU DON'T MIND YOUR LESSER LIFE KEEP ON EATING CRAP BASED ON ALL YOUR LAME EXCUSES.
I GOT INTO FITNESS BECAUSE I WANTED TO LOOK BETTER, I STAYED IN FITNESS BECAUSE I LIKE FEELING BETTER.
I LIKE THE QUALITY OF MY LIFE TO IMPROVE, BECAUSE I UNDERSTAND THAT EXERCISE AND EATING RIGHT DOES THAT.
I LIKE BEING FIT AND I LIKE BEING HEALTHY.
I UNDERSTAND THE IMPORTANCE OF THOSE THINGS
I ALSO UNDERSTAND THAT TO ACHIEVE THEM, I HAVE TO EAT RIGHT AND EXERCISE AT LEAST 6 DAYS A WEEK
MY POOR EATING HAS DIMINISHED LESS AND LESS OVER THE LAST FEW MONTHS.
I'VE ALMOST CUT CHOCOLATE OUT. WHICH IS HARD FOR ME.
I NOTICE THAT WHEN I GET TO THAT ROUGH PATCH OF 2 OR 3 WEEKS WHEN I'M TRYING TO GET OFF OF ANY KIND OF A PARTICULAR BAD FOOD HABIT THE CRAVINGS GO AWAY AND I FEEL BETTER MORE OFTEN.
I SLEEP BETTER.
MY DIGESTION IS BETTER.
MY ENERGY IS UP.
MY MOODS ARE UPBEAT AND POSITIVE MORE OFTEN.
BTW, FOR THOSE OF YOU THAT ARE STRUGGLING WITH YOUR DIET (WHICH I KNOW IS PROBABLY MORE THAN 11 OF YOU)
IF YOU NOTICE YOU'RE STRUGGLING IN LIFE, GUESS WHAT?
THAT STRUGGLE COMES WITH WHAT YOU PUT IN YOUR MOUTH FIRST, NOT VISA VERSA
ONE CAUSES THE OTHER.
IT'S NOT COINCIDENCE THAT YOUR WACK DIET IS PART OF YOUR WACK LIFE.
EVERYBODY READ ME?
HEARING ME?
FEELING ME?
ANYBODY THINK I'M TALKING TO THEM DIRECTLY?
HOW DOES THAT FEEL?
KINDA CRAPPY, RIGHT?
AS DR. PHIL WOULD SAY
HOW'S THAT WORKING OUT FOR YOU?
WHEN THIS CHAT IS OVER TONIGHT I WANT YOU TO WALK AWAY WITH SOME THOUGHTS IN YOUR HEAD THAT MIGHT NOT EXIST AFTER A NORMAL CHAT.
ONE THOUGHT OR QUESTION I SHOULD SAY IS... WHAT AM I GONNA DO ABOUT IT?
BECAUSE RIGHT NOW YOU'RE NOT DOING ANYTHING.
YOU'RE JUST LETTING LIFE PUSH YOU AROUND.
SUPER LEAN, SUPER RIPPED, SUPER HEALTHY, SUPER STRONG PEOPLE DO EVERYTHING RIGHT.
PEOPLE THAT ARE PRETTY RIPPED, PRETTY HEALTHY, PRETTY STRONG, DO MOST THINGS RIGHT
PEOPLE THAT ARE NOT OVERWEIGHT, NOT UNHEALTHY, BUT LOOK OK DO ABOUT HALF OF THE IMPORTANT THINGS RIGHT.
I COULD KEEP GOING BUT YOU UNDERSTAND WHERE I'M HEADED.
3 MONTHS AGO, I WAS DOING MY 90/10 % PLAN AND THAT WAS PRETTY GOOD, YOU KNOW, 6 PACK, ETC.
BUT WHEN I CLEANED IT UP MORE, I'M JUST LEANER AND I FEEL BETTER.
IT WORKED FOR ME
AND I DON'T MISS THE CHOCOLATE.
YOU KIDS NEED A PLAN.
ANYBODY WANT A PLAN RIGHT NOW?
FREE OF CHARGE?
NOW THIS PLAN IS SO SIMPLE IT'S GONNA FREAK YOU OUT!
YOU HAVE YOUR PIECES OF PAPER AND WRITING UTENSILS READY?
AT THE TOP OF A PIECE OF PAPER WRITE THIS;
I, [WRITE YOUR OWN NAME] HEREBY DECLARE THAT I WILL FOLLOW THE TONY HORTON FOOD PLAN FOR THE NEXT 30 DAYS.
I'M GONNA GIVE YOU KIDS THE HARD CORE VERSION NOT MODIFIED VERSIONS OF THE FOOD PLAN.
OK, PICK UP YOUR PENCILS AGAIN.
#1
FOR THE NEXT 30 DAYS I WILL NOT EAT WHITE BREAD OR ANYTHING MADE WITH ENRICHED FLOUR OR PROCESSED FLOUR
SNICKERS BARS.
DONE!
OUT!
GONE!
BYE BYE!
SEE YA LATER!
NO MAS!
SIANARA!
GOT IT?
GET IT?
DO IT!
#2
I WILL GREATLY REDUCE MY DAIRY INTAKE.
AND FOR SOME OF YOU NO MORE DIARY!
GET IT?
DO IT!
NO MORE PIZZA WITH A TON OF CHEESE!
NO MORE MILK!
NO MORE ICE CREAM!
GONE!
OUT!
GO BUY SOME ALMOND MILK OR RICE MILK.
OR I'LL SMACK YA.
#3
NO MORE CARBONATED BEVERAGES.
NO MORE PEPSI.
NO MORE COKE.
NO MORE 7 UP.
NO MORE SPRITE.
NO MORE DR. PEPPER.
NO MORE DIET PEPSI.
NO MORE DIET COKE.
NO MORE ZERO COKE.
NO MORE MOUNTAIN DEW.
NONE!
#4
WATER AND TEA ONLY!
IF YOU'RE A COFFEE PSYCHO, 1 CUP A DAY.
SHUT UP AND DO IT!
#5
AT LEAST 2 OF YOUR MEALS A DAY THERE'D BETTER BE VEGETABLES ON YOUR PLATE.
1 MEAL A DAY, THERE'D BETTER BE FRUIT.
DO IT
#6
HERE'S HOW YOU'RE GETTING YOUR PROTEIN.
NUTS, BEANS, FISH, TURKEY, AND CHICKEN.
THAT'S IT!
SHUT UP AND DO IT!
GET OFF THE RED MEAT FOR A WHILE.
OFF!
I DON'T CARE ABOUT LEAN RED MEAT.
JUST GET OFF OF IT!
#7
FOR THE FIRST 2 WEEKS OF YOUR 30 DAY PLAN
WRITE IT DOWN!
WRITE IT DOWN!
EVERY MORSEL!
"OH, BUT TONY, THAT'S SO HARD, IT TAKES TIME, WHAT IF I FORGET A PEN? WHAT IF I'VE LOST MY PAD OF PAPER TO WRITE DOWN WHAT I'VE EATEN? DOES THAT MEAN I HAVE TO WRITE DOWN EVERYTHING IN MY SALAD? WHAT IF THERE'S AVOCADO, PEPPERS, MUSHROOMS, NUTS, IN DIFFERENT KINDS OF SALAD, DO I HAVE TO WRITE IT ALL DOWN?"
SHUT UP YOU WHINY LITTLE BI*****!
IF YOU WANT TO LIVE LARGE AND YOU WANT THIS MICROSCOPICALLY SHORT LIFE OF YOURS TO BE WORTH SHOWING UP FOR
THEN YOU'LL MAKE A PLAN.
YOU'LL DO WHAT I SAY AND THINGS WILL BE GOOD!
OR YOU'LL KEEP DOING WHAT YOU'VE BEEN DOING AND THEN YOU'LL JUST BE WHAT YOU ARE RIGHT NOW, OR WORSE.
OKAY?
THIS COUNTRY HAS TURNED INTO PRE-ROME, AND THE EMPIRE'S ABOUT TO COLLAPSE.
THE ONLY WAY WE CAN BEGIN TO TURN IT AROUND IS TO START TAKING CARE OF OURSELVES FIRST, SO THAT WE HAVE THE ENERGY AND ENTHUSIASM TO TAKE CARE OF THE REST OF THE CRAP THAT IS GOING SOUTH IN OUR LIVES.
POOR EATING HABITS AND LACK OF PHYSICAL MOVEMENT HAS TURNED THE VAST MAJORITY OF US INTO WHINY LITTLE CRY BABY LOSERS.
FAR TOO MANY PEOPLE ARE LIVING IN THIS STATE OF QUIET DESPERATION.
IT'S LIKE JOE THE PLUMBER...
GOOD GRIEF!
THE GUY, AND NOT TO GET POLITICAL, BECAUSE IT'S NOT POLITICAL AT ALL.
HERE'S A GUY PRETENDING TO BE A PLUMBER
WHEN HE'S ACTUALLY AN UNLICENSED CONTRACTOR WHO DOES PLUMBING, PROCLAIMING THAT HE HAS THE MONEY TO BUY THIS $250,000 PLUMBING BUSINESS, WHEN IN ACTUALITY THE PLUMBING BUSINESS IS ACTUALLY A $100,000 PLUMBING BUSINESS. HE STILL OWES BACK TAXES AND HE MAKES LESS THAN $40k A YEAR. JOE IS MAKING THINGS UP TO MAKE A POINT.
SO JOE THE PLUMBER NEEDS TO READ LAW #5
GET REAL JOE!
WE HAVE TO STOP PRETENDING THAT LIFE IS SOMETHING OTHER THAN WHAT IS ACTUALLY HAPPENING TO US.
THE POINT I'M TRYING TO MAKE FOR THOSE OF YOU THAT ARE STILL A LITTLE CONFUSED IS THAT WE HAVE TO TAKE CONTROL OF OUR LIVES. THE ONE THAT IS HAPPENING, NOT THE PRETEND ONE.
WE HAVE TO TAKE CONTROL OF OUR EATING.
WE HAVE TO STOP THE FANTASY VERSION AND START BELIEVING IN THE REAL ONE.
WE HAVE TO STOP PRETENDING THAT THINGS ARE GOING TO GET BETTER BECAUSE WE JUST BOUGHT A NEW CRYSTAL, OR OUR PALM READING WENT WELL, OR SOMEBODY ELSE'LL DO IT FOR US, OR IF WE JUST HOPE OR PRAY IT'LL GET BETTER ON ITS OWN.
GOOD GRIEF!
IF YOU ARE NOT HAPPY, IT'S BECAUSE OF YOU!
IT'S JUST YOU.
YOU AND NO ONE ELSE.
NOT YOUR HUSBAND, NOT YOUR WIFE.
NOT GOD.
NOT YOUR PARENTS.
NOT YOUR WORK.
NOT THE WEATHER.
NONE OF IT.
IT'S YOU AND THE INFORMATION OR LACK THEREOF, INSIDE YOUR BRAIN.
THE MORE YOU KNOW, THE MORE YOU CAN DO
I CAN GET IN HERE AND SHOW YOU LITTLE TRICKS ABOUT HOW TO EAT BETTER OR DO PUSHUPS ON YOUR KNEES BUT THE FACT OF THE MATTER IS SUCCESS IS A DEEPER MORE PROFOUND LOOK WITHIN.
ARE YOU WITH ME PEOPLE?
CAN YOU DIG IT?
IF YOU STICK WITH THE SIMPLE PIECES TO THAT PUZZLE OR THAT PLAN, WEIGHT WILL COME FLYING OFF.
YOUR BODY WILL CHANGE.
I DON'T WANT YOU TO COUNT CALORIES.
I WOULD LIKE YOU TO EAT SMALLER MEALS.
I WOULD LIKE YOU TO NOT EAT A COUPLE HOURS BEFORE YOU GO TO BED.
I ALSO WANT TO SAY THAT THERE'S A LIST IN LIFE.
THE GOOD LIFE LIST
THINGS LIKE;
GETTING 7 1/2 TO 8 HOURS OF SLEEP. IT'S NOT LIKE YOU HAVE TO PASS AN EXAM TO KNOW HOW TO DO THAT
EXERCISE 5_6 DAYS A WEEK. IT'S NOT LIKE YOU HAVE TO ASK FOR PERMISSION FROM SOMEONE ELSE.
YOU JUST DO IT!
EATING FRUITS, VEGETABLES, WHOLE GRAINS, AND LEAN PROTEIN AND NOT ALL THE OTHER GARBAGE IS HOW YOU STAY HEALTHY.
THAT’S NOT ROCKET SCIENCE.
YOU KNOW, STUFF LIKE BRUSH YOUR DAMN TEETH TWICE A DAY.
FLOSS ONCE IN A WHILE.
DON'T BLOW OUT YOUR CREDIT CARD SO YOU CAN'T PAY IT OFF.
CHOOSE PATIENCE OVER RAGE.
BE IN THE MOMENT.
ENJOY THE JOURNEY.
DON'T BE ATTACHED TO THE OUTCOME.
DON'T SWEAT THE SMALL STUFF, BECAUSE IT'S ALL SMALL STUFF.
OPEN THE DOOR.
TRY NEW THINGS.
CHANGE IS GOOD.
SURROUND YOURSELF WITH LIKE_MINDED, UPBEAT, GOOD HUMORED PEOPLE.
OKAY, HERE'S THE BOOK OF THE WEEK
IT'S CALLED "MADE TO STICK"
THIS BOOK WILL HELP YOU FORMULATE NEW HABITS, THAT STICK.
THE AMAZING THING ABOUT EXERCISE AND EATING WELL...THE OUTCOME. IF YOU'RE CONSISTENT.
IT'S THE SAME FOR EVERYONE.
I KNOW I GOT ON MY BOX NICE AND TALL HERE TODAY BUT I JUST HATE SEEING SMART PEOPLE MAKE THE SAME MISTAKES
OVER AND OVER AGAIN.
IT'S GOT TO BE FRUSTRATING.
WHEN IT COME TO HEALTH AND FITNESS (IN GENERAL) THERE’S 3 GROUPS OF PEOPLE.
THE FIRST GROUP IS, PEOPLE WHO DON'T KNOW BETTER.
THEY HAVEN'T COME ACROSS THIS INFORMATION YET. THEY'RE STILL BUYING INTO WEIGHT WATCHERS, NUTRISYSTEM, HERBAL LIFE AND OTHER PROGRAMS THAT WORK AS LONG AS YOU USE THEM.
BUT I DON'T KNOW ANYBODY WHO'S BEEN DOING WEIGHT WATCHERS FOR 15 YEARS.
THEY’RE "WEIGHT LOSS ONLY" PRODUCTS THAT ARE TEMPORARY FIXES.
THESE SAME FOLKS ARE BUYING STUPID AB CHAIRS, AB LOUNGES AND SOME ROTATING PUSHUP STANDS. THIS STUFF IS SUPPOSED TO CHANGE YOUR ENTIRE BODY?
GIVE ME A BREAK!
THEY DON'T KNOW BETTER SO THEY GET TO BE STUCK.
THEN THERE'S CATEGORY 2
PEOPLE THAT COME HERE AND UNDERSTAND THAT EXERCISE HAS TO HAPPEN 5_6 DAYS A WEEK. VARIETY WORKS!
THERE HAS TO BE INTENSITY AND CONSISTENCY.
THESE PEOPLE ALSO UNDERSTAND THAT HEALTHY FOOD IS PART OF THE EQUATION. WHEN FOLKS IN CATEGORY 2 DISCOVER THIS INFORMATION THEY UNDERSTAND IT'S IMPORTANCE LIKE AIR AND WATER AND LIVE IT.
FAR TOO MANY PEOPLE (THERE ARE SOME OF YOU THAT ARE IN THIS CHAT ROOM) ARE IN CATEGORY 3
PEOPLE WHO KNOW BETTER BUT AREN'T WILLING TO APPLY THE INFORMATION.
IT'S LIKE KNOWING HOW TO BREATHE BUT DECIDING TO CONSTANTLY HOLD YOUR BREATH TO BE MISERABLE.
IT'S SUCH A BUMMER.
THIS GROUP OF PEOPLE ARE THE SADDEST OF ALL.
NOT FROM MY PERSPECTIVE, BUT FROM THEIR OWN.
DOES THIS SOUND LIKE IT MAKES SENSE TO ANYONE IN HERE?
[Neeeena] If I say "yes" will you not call us b*tches anymore?
NEEENA, I'LL CALL YOU WHAT I WANT Smile
AND I MEAN IT IN THE NICEST MOST LOVING CARING POSSIBLE WAY.
AND LIKE DR. PHIL WOULD SAY
SO HOW'S THAT GOING FOR YOU?
[Neeeena] ok then dude, you're getting a "nice and most loving caring " email.
SO WE KNOW OUR PLAN, CORRECT?
WE KNOW WHAT TO DO, RIGHT?
WE'RE GONNA DO IT RIGHT?
WHY NOT?
THE END RESULT WILL BE AWESOME!
YOU CAN ALL HAVE WHAT I HAVE AND I'M NOT THAT SMART.
I JUST FOLLOW THE RULES.
I'M LIKE SCOTT FIFER.
JUST FOLLOW THE RULES
ALRIGHT, KIDS, THAT'S IT
10
9
8
7
6
5
4
3
2
THAT'S IT, I'M OUT
GOODNIGHT EVERYONE
SEEYA IN 2 WEEKS
~Tony Horton

Don't love Yoga...

2009-05-13T16:32:00.001-07:00

Included in the P90X program is a day of Yoga. Which you may be thinking "ick" or "yoga is not for me". Well I thought the same thing when I first started P90X. But since I made a commitment to the program I decided to stick it out. And I am so glad I did. My flexibility is improving, my posture is better, just my general well being is better. Yoga is really hard but if you stick it out you will reap great benefits.

Here are a few words from Tony Horton.

More Incentive to Stick with YogaBy Tony Horton

If there were a way to feel full of vim and vigor in your golden years, wouldn't you want to know about it? Now that I'm pushing 50, I'm writing about the golden years. More and more studies are saying . . . Strike a Pose.

That's right. Even if you've never tried yoga before, regularly practicing some simple yoga stretches and poses when you're older can give you back some of the energy and flexibility of your younger years. Here's a laundry list of all the other health benefits.

After six months of taking beginner yoga classes, men and women ages 65-85 reported:
• Feeling more energized compared to how they felt before they started
• Less pain overall in their day-to-day lives
• Feeling more outgoing socially (can you say hippocampus?)
• Having better balance
• Greater flexibility in their trunk and limbs

Not only that, yoga may be good for your heart, too. A study used a group of people with heart disease who adopted a "yoga lifestyle," a holistic approach to health including eating right, getting those zzzz's, and maintaining a generally positive attitude. Heart disease lesions diminished in almost half of the people who had signs of the disease at the beginning of the study.

Got a Sweet Tooth?

2009-05-12T14:12:00.001-07:00

Ever feel like you just want to eat cake, I mean not a slice but the entire cake. Well then maybe you have a "sweet tooth". And that "sweet tooth" may be getting in the way of achieving your fatloss goals.
Here is some tips to control that sweet tooth.

How to Control a Raging Sweet Tooth
By Chalene Johnson

Don't deny yourself. Just plan for your sweet treat. Once in a while, have a lower-cal lunch or dinner, and save the meal's calories for your dessert.

Get rid of temptations. If you have no willpower against chocolate cupcakes, but your kids love them, stop buying them. It doesn't make you a bad parent. Find a healthier alternative or something you can easily resist.

Make a deal. If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices and allowing them some "free will." Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.

Try two weeks without sweets. It's amazing how your cravings vanish.

Eat more fruit. A person who gets enough fruit in his diet doesn't have a raging sweet tooth.

Eat your sweets—just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.

Eat smart sweet treats: sugar-free hot cocoa; frozen red grapes; Fudgsicles; sugar-free gum; sugar-free Jell-O with light whipped cream; sugar-free chocolate pudding with light whipped cream and a few crushed almonds on top; Nutri-Grain Twists (or a similar brand low-fat cereal bar); a few Tootsie Rolls; or long-lasting hard candy. These are all low in calories and satisfy your need to have something sweet. Just remember they are treats, not staples.

Hate Working Out?

2009-05-11T05:46:00.000-07:00

At first, everything will feel like exercise. It's hard work to be fit. That's the cold hard truth. If it was easy, there would be no Beachbody. You may HATE working out. You may use every excuse in the book to avoid working out, you may cry through your workouts because it is frustrating and it is just plain HARD. But if you make the commitment to a program for 90 days I guarantee your life will be changed. The workouts will get easier and better. Once you start to see results you will get the internal motivation you need.
Your life will change 100 percent with Beachbody and I can't tell you enough or promise you enough that it will happen if you let it. It may be boring and repetitive, but you will get those results. And it won't be a chore anymore. Exercise is a two-way street; the program has to prove itself to you and you have to prove yourself to the program. Dramatic changes will not come easily, but they will be worth it in the end.

If you have any questions or want me to coach you please contact me. I will help you get the motivation you need to change your life 100%.

To your health!!

A little thought for the day....

2009-05-09T05:01:00.001-07:00

We can make our own plans,but the Lord gives the right answer.
People may be pure in their own eyes,but the Lord examines their motives.
Commit your actions to the Lord,and your plans will succeed.
~Proverbs 16:1-3

2009-05-08T14:10:00.001-07:00

Here's another great Beachbody program!

2009-05-06T10:29:00.001-07:00

Don't think you have time to workout try Tony's 10 Minute Trainer. All you need is 10 minutes a day!!

2009-05-05T12:57:00.000-07:00

As you strive for weight loss, while improving your fitness, believe in yourself that you can do it! Understand that your focus isn't a certain body type. Don't compare yourself to others! Your goal weight isn't a number on a scale. What is the ideal weight for yourself anyways??? Who knows!??! Strive to increase your lean muscle mass and decrease your fat mass. Because males aren't trying to achieving zero body fat and for the ladies, you want to ensure healthy hormone production through a healthy body fat percentage, look at your weight loss journey (through healthy eating) as a way to get stronger as an athlete. Being lean doesn't mean you are stick thin and you see every muscle in your body. As you drop fat mass you will notice your clothes feeling looser and you should start to see definition in your body. Remember...it takes time!
Just because you had 3 great days of healthy eating, don't expect to see ripped abs. Keep up the hard work and remind yourself that you are a lifelong athlete. Your focus is consistent training, hard work, dediction and ultimately progress. You are an individual with your own goals and always remember to make practical and realistic goals, both long term and short term. In the end, you will never feel restricted, unhappy or stressed about your decisions to eat healthy, take care of your body.

Don't Be Discouraged

2009-05-03T17:38:00.000-07:00

I came across this little article by Debbie Siebers and thought I would share with you. It is really important to remember not to get discouraged when starting a fitness program.

"Please don't get discouraged. Try to accept yourself for how you are right now! Know this is truly a lifestyle change and that it’s going to take time and patience to get the results you want. If your appearance is not changing, your eating habits are most likely the culprit. Most women eat far too many carbohydrates, mainly sugar! You really need to eat protein and veggies, and eat very small portions consistently throughout the day.
Also, are you sweating enough when you do your workouts? If you kick up the cardio, work out five to six times a week, sweat your butt off, and really watch what you are putting in your mouth, you cannot fail. Your metabolism may be out of whack because of your past behaviors. So what you need now is to be consistent! Remember, nothing changes unless you change! Replace bad habits with new, positive behaviors. Stay positive and focused."

To your health!!

Success with Beachbody Program

2009-05-02T04:03:00.000-07:00

Although I love P90X I thought I would take the time over the next few days to introduce you to some of Beachbodies other successfull programs.

The first program in Slim in Six.

Stephen Edwards, BeachBody's Fitness Advisor Extraordinaire posted the following article detailing how Debbie's "Slim Training" technique works.

Read it and Believe it!

Slim Training: Yes You Can Change Your Shape!Beach Body has created a new technique for slimming the body, called "Slim Training™", which is the basis for a new program called Slim in 6™ - but it’s something you can create on your own as well. While Slim Training is not a revolutionary fitness concept altogether, it is the first time it has been tested andorganized into a system to work for everyone.

Slim Training combines many elements from traditional fitness programs into one routine that specifically targets all of your energy systems in order to slim down your body. If you have ever done basic training in the military or completed a pre-season "hell week" for a sport, chances are that you have done a similar type of program. What makes Slim Training unique is that instead of being targeted at a sport or performance-related goal, this program is designed to target the way you look and feel!

Sound science: Slim Training is, for the most part, sound science. For six weeks, six days a week, each session you should warm-up, stretch out, work out all of your muscle groups, and your cardiovascular system, then warm down. The 6-week program starts at an easy pace and increases in intensity over time until you peak around the sixth week. Then you should take a break for rest and recovery.

Revolutionary science: Slim training differs from most techniques in that you work all of your muscle groups every day for 6 consecutive days. This is in stark contrast to what most professionals say is optimum. The reason it works is that each workout doesn't totally max each muscle group. While the overall workouts should be intense, you shouldn't overload each muscle group to the point where it needs the standard 48 hours for recovery.If you decide to use Slim in 6 to get the results of the Slim Training technique, the program's "coach" and creator, Debbie Siebers (also of "Thin Thighs Guaranteed!") is there to make certain that you don't overdo it.

If you decide to construct a Slim Training™ routine of your own for six weeks - for instance combining the Sculpt and Sweat tapes of Power 90 into one daily "Slim Session", each workout should tax your system enough so that you can ensure strength gains and maximize your body's fat burning capabilities WITHOUT OVERTRAINING. Use low weight and high repetition resistance training. This allows for only very slight muscle hypertrophy (growth), which is offset by the body's fat loss over the course of the 6 week program. The result is a slimmer, fitter you.

Important: If you decide to turn your current program into a Slim Training program: If you are working your body to its maximum right now and try this, you could overload your body and "overtrain".

Overtraining can lead to compromised progress, injuries, and eventually illness. When you workout hard (like in Power 90), your body breaks down. You need to wait for it to recover to train again. That’s how you get stronger. But if you work out too soon, then you will actually reduce your strength and weaken your body’s systems. You must exercise caution not to overdo it if you decide to put your own Slim Training program together!Overtraining is why the time between resistance workouts should normally vary from a day to as many as 6 or 7 days, depending upon individual recuperative ability, size and type of muscle, efficient use of supplements, diet, rest and other restorative techniques, and the severity of the overload.

Six to seven days for recovery is for severe overload only and is in the realm of the serious athlete. "Normal" gym type workouts will not generate this much "microtrauma" to your system.

Overload is what we call intensity of the workout, with intensity meaning purely resistance training. Meaning simply that for Slim Training, the amount of weight that you push around should be reduced. You don't want to attempt to lift your maximum weight. If you ever fail at less than 12-15 reps, then lighten the load. You can recover quickly from daily aerobic exercise but resistance training (heavy weights, plyometrics, etc) will hammer you if you attempt to do it to the max each day. This doesn't mean that you don't work hard. It just means that you need to re-set your gauges for the purposes of Slim Training™. Don't attempt to lift the same weights you were lifting when you were resting a day or more between sessions. That would be a recipe for overtraining. But if you can make yourself re-adjust and go backwards (hard for some), then you can turn your current program into a Slim Training program and expect results.

Finally, remember that Slim Training was designed to only last 6 weeks. It can be a taxing program. You should back off once you peak and give yourself some time to recover while you get ready to blast away at your next program.

So if you want to change your body shape from say, a pear shape to a V shape, you’ll find this Slim Training technique is a great tool for you when utilized correctly!

Good luck and get busy!!

Beachbody Products

2009-04-29T17:17:00.001-07:00

Don't Fear...

2009-04-29T10:44:00.000-07:00

Don't Fear to be all that you can be. Everyday do your best to make good, healthy choices. And as each day goes by know you are doing everything possible to be FIT!!

Read the following passage and see how it applies to your life. And do you really want to swing your way through life or do you want to live your life on purpose?

From the Essene Book of Days by Danaan Perry
Sometimes I feel that my life is a series of trapeze swings. I'm either hanging on to a trapeze bar swinging along or, for a few moments in my life, I'm hurtling across space in between trapeze bars.
Mostly, I spend my life hanging on to my "trapeze-bar-of-the-moment." It carries me along at a certain steady rate of swing and I have a feeling that I'm in control of my life. I know most of the right questions and even some of the right answers. But, once in a while, as I'm merrily (or not so merrily) swinging along, I look out ahead of me, into the distance, and what do I see? I see another trapeze bar swinging towards me. It's empty and I know, in that place in me that knows, that this "new trapeze bar" has my name on it. It is my next step, my growth, my aliveness coming to get me. In my heart-of-hearts, I know that for me to grow, I must release my grip on the present, well-known bar, to move to the new one.
Each time it happens to me, I hope (no pray) that I won't have to grab the new one. But, in my knowing place, I know that I must totally release my grasp on my old bar and, for some moments in time, I must hurtle across space before I can grab onto the new bar. Each time I am filled with terror. It doesn't matter that in all my previous hurtles across "the void of knowing", I have always made it. Each time I am afraid that I will miss, that I will be crushed on unseen rocks in the bottomless chasm between bars. But, I do it anyway. Perhaps this is the essence of what the mystics call "the faith experience". No guarantees, - no net, - no insurance policy, - but you do it anyway because somehow, to keep hanging on to that old bar is no longer on the list of alternatives. And so, for an eternity that can last a microsecond or a thousand lifetimes, I soar across the dark void of "the past is gone, the future is not yet here." It is called transition. I have come to believe that is the only place that real change occurs. I mean real change, not the pseudo-change that only lasts until the next time my old buttons get pushed.
I have noticed that, in our culture, this transition zone is looked upon as a "no-place" between places. Sure, the old trapeze-bar was real and that new one coming towards me, I hope that's real too. But the void in between? That's just a scary, confusing, disorienting "nowhere" that must be endured. What a waste! I have a sneaking suspicion that the transition zone is the only real thing, and the bars are illusions we dream up to avoid the void, where the real change, the real growth occurs for us. Whether or not my hunch is true, it remains that the transition zones in our lives are incredibly rich places. They should be honoured, even savoured. Yes, with all the pain, fear and feelings of being out-of-control that can (but not necessarily) accompany transitions, they are still the most alive, growth-filled, passionate, expansive moments in our lives.
And so, transformation of fear may have nothing to do with making fear go away, but rather with giving ourselves permission to "hang-out" in the transition between trapeze bars. Transforming our need to grab that new bar is allowing ourselves to dwell in the only place where change really happens. It can be terrifying. It can also be enlightening in the true sense of the word. Hurtling through the void, we just may learn how to fly.

A Little Bit of Inspiration

2009-04-27T12:43:00.000-07:00

This was posted by Tony Horton. IMO it really says it all.

"I was talking with a dear friend of mine the other day and we were discussing why so many people don't live up to their potential. I was telling him that I know dozens of people who should be happy, more productive, purposeful and better off financially then they are. These are smart, interesting resourceful people. This friend of mine is extremely successful. His work ethic is amazing. He helped build a company from the ground up and he's also one of the most altruistic people I've ever known. Financial freedom and life purpose is not his problem. His issue is FOOD! As successful as he is (and with me as his trainer) he can't stop eating. He's strong, flexible and aerobically very fit but he could stand to lose a final 20 pounds to be more comfortable in is skin.We're all good at some things while also having traits and behaviors that make our lives more difficult than they ought to be. We know what we want out of life and most of are aware that it require some work; but why is it that so many of us fall short? During our discussion the other day my friend said most people have all these goals and somewhere along the way we run into an obstacle or two and say, "I can't I quit." This phenomenon is why we aren't healthier, fitter, happier and in control of our lives. Everyone of us at one time or another has had an idea or vision about something and didn't see it through because of a bad conversation, unmet deadline, closed door or some other self created stumbling block.

I was in my gym with my good pal Scott Fifer the other day trying this crazy balance exercise, where you place the balls of your feet (no shoes or socks) on a basketball while in a pre push-up position. The goal is to do a push-up then walk your hands toward the ball, drawing your feet on top of the ball. Stand all the way up, (balancing on the basketball) then slowly squat down and crawl back to a push-up position. Repeat this as many times as you can. After the first four failed attempts I told Scott I can't, I quit. What? I gave up (momentarily) until I realized that my thoughts and words were part of the problem. For a laugh I decided to pronounce out loud, "I can I will." I managed 4 in a row. It was freaky. The new mindset and words created a completely different outcome.

I honestly believe that success starts with getting out of your own way. Recognize the problem or obstacle then get busy doing something to find the solution. It starts by figuring out what you want. Step two involves writing down what you're going to do to get it. It's also important to understand that falling down, messing up, making mistakes, getting bad advice and starting over and over again are all part of the journey. If this thing call life were easy why would you be here? The whole thing is a lesson so understand that everything you want is always outside of your comfort zone. I can't I quit creates nothing. I can I will won't give you everything, but it's a much better way to start your journey."

Patience

2009-04-26T14:23:00.000-07:00

"Just be patient. Everyone's body is different. Your body might just be holding on to the fat because of a sluggish or stubborn metabolism. With consistency and eating right, it will come off! It may take longer than six weeks, but it will happen. It has to! Just always give it 100% and put all your energy into each move and also, don’t forget that eating well is 50% of the puzzle"(Debbie Siebers).

Whatever week you are on in your fitness journey remember to enjoy the process.

Happy Sunday!!

Focus on Fitness....

2009-04-25T04:10:00.000-07:00

I always hear people say "I want to lose weight/bodyfat ASAP". Well that is all good and well but we have to remember that just losing weight doesn't make us FIT. It is better to focus on getting fit first and the weightloss and body composition changes will take care of itself.

Most people start workout programs with high hopes but often get discouraged when they are not seeing the results they desire. Honestly the reason they aren't getting results is because they give up on the program before it has had time to work. If you are consistent with your workouts and your diet you WILL see results.

Here is a good explanation of Beachbody programs
by Steve Edwards, Beachbody Fitness Expert.

quote:
"Calling it a fitness program, as opposed to a weight loss program, is essentially trying to put that message out there. It often is a weight loss program, but there is a big difference between X and our other programs.Power 90, Sin6 et al are ALL fitness programs. Fitness is what we're interested in. We need to sell weight loss because that's what the public wants to hear but with us you get fitness. Of course, they are not exclusive. Some people need to lose weight in order to get fit; others don't. All of our programs are based around fitness.The difference is that with X it's very important not to undereat. Not so much with the others. A de-conditioned person may get great benefits from undereating during the initial stages of any of our intro programs. THis is because they aren't fit enough to spend long periods of time above their anaerobic threshold in a workout and in their deconditioned state they don't burn fat for fuel efficiently and training without calories does help to improve this. A common pattern for our intro members is to undereat for a while and then to creep their calories up as their fitness improves. These changes can be drastic. I've seen people who eat 1,200 cals/day for 90 days and need to go up to 3,000 calories before they could MAINTAIN their weight. This is due to changes in body composition. A fit body both can burn more calories during exercise and burns more at rest.In 90X it's more important that you eat enough to recover. If you don't you risk injury and/or chronis illness from pushing your body too hard sans calories. This is why we phase the diet plan. If you want to lose weight than eating in Phase 1 should accomplish this for a while. Adding more carbs to your diet and you feel your energy running low will facilitate your workouts. Finally, we aim for a balance between what you eat and burn.Of course this is different for everybody. Some people will eat less than their calculated amount; some will eat more. All diet variables must be addressed to the individual. So we expect you to experiment with the ranges of the 90x diet. Our main cautionary advice during this program is not to undereat. If you overeat slightly your fitness will eventually catch your nutrition. But if you continuously undereat and ignore the warnings of your body then you will break down over time.
Hope that helps. "

So as you start your day remember good things come to those who work hard. Don't give up and fight the good fight.

My Rant...

2009-04-24T16:22:00.000-07:00

Well on Thursday I did not have time for YogaX so I just did some stretching. Which was good because I am coming down with a cold I was exhausted. So a lite day was a good thing.

Today I did legs and back. It kicked my butt. I got up at 5:30 am to get my workout in. That is a little early for me but that was the only time I could fit it in. Then I had a doubles tennis match which was really fun. Tennis is my first love.

My nutrition is going really well. Two weeks of clean eating and I feel great (except for my cold).

Well I have a little rant. You know how everyone is on a diet. Some type of diet whether it is healthy or not. I mean educated people make the stupidest decisions when they decide to go on a diet.

I follow a certain blog. I really enjoy the author and she is a Christian. But today she posted her weight loss diet and she is so excited about it. But after reading her plan I was shocked. It is almost 70-75% protein. No carbs, and veggies only at dinner. I mean she has like 4 protein shakes a day. I was like WHAT! and the best part is she claims to be under the guidance of a natural health doctor. IMO she is going to crash and burn and end up fatter than she started.

So peeps we need to realize that nutrition doesn't have to be torture. It doesn't have to be insane. We can make healthy, well balanced choices and achieve our weight loss goals. And the best part is it will be weight loss that lasts.

If you have any questions or want help with your weight loss goals please contact me.

Have a great day!!

2009-04-22T18:07:00.000-07:00

Well today was a good day. Very busy. I did shoulders and arms. My favorite workout. I love working my shoulders.

When you are feeling unfocused or lack motivation read the following and reflect.

Acknowledge and Appreciate Yourself
by Jack Canfield

How many times have you succeed in the past month? Are you able to recall your successes as well as your failures and missteps?

Many people under-appreciate the little things they accomplish every day. And yet they can recall in detail all the times they have failed or made mistakes. That's because the brain remembers events more easily when the are accompanied by strong emotions.

You might recall graduation, losing 10 pounds, winning an award, or landing a highly sought after position. But do you include in your successes how you had a really great talk with your spouse, how you spent quality time with your teen, how you got all your list of things done for the day, how you learned to change your own oil, or got your fussy child to take a nap?

If you don't acknowledge your successes the same way you acknowledge your mistakes, you're sure to have a memory full of blunders.

Acknowledge your own success. Toot your own horn and don't wait for anyone else to praise you!

If you only remember the mistakes and failures, you won't be as ready to take risks that will lead to your successes. Build yourself-esteem by recalling ALL the ways you have succeeded and your brain will be filled with images of you making you achievements happen again and again.

Take time to write your achievements down. Start when you were very young and think of all your achievements since then. Don't just pick the big things, write down all the things you take for granted. You can also create a log of success everyday and review it when you are faced with a new challenge. By writing it all down everyday, you're securing it in your long-term memory and it will become a part of what makes you tick.

Surround yourself with reminders of your success.

Put up pictures, articles, trophies, awards and other pieces that ring your attention to you success. Make your environment speak to you about your achievements. Be proud of them!

People like to be around those who have a healthy self-esteem and who are achieving their Goals. Commit to acknowledging your achievements and you brain will begin to tell you the truth... that you can do ANYTHING!

Well have a great nite and remember you are worth it!!

Back to Life...

2009-04-21T03:32:00.000-07:00

Well the kids go back to school today. It is time. They were getting extremely bored. Although I love being a mom I am ready for some alone time. Time to workout with out three little peoples saying "mom, mom", "when are you going to be done", "how many more minutes".

Life is like my three children always wondering how many more minutes. How many more mintues till the workout is over, how many more mintues till dinner, how many more mintues till......the list goes on and on. My goal this week is to take each minute one minute at a time. To enjoy the minutes I have. I think we all need to enjoy where we are at and enjoy the journey of where we are going.

I am in the 2nd week of P90X. It is a great workout. Who would've thought. An infomercial workout, a DVD. But let me tell you it is rocking my world and I love it!! Even the nutrition plan is not like a diet. I am eating healthy and I am statisfied. That says alot since I have been on every diet on the planet only to fail.

But I will not accept failure this time. I am going to enjoy the journey. Enjoy each day as I get up and press play.

I am also going to put my hope in God. Because no matter what is going on in my life he always has got my back. I can trust that whatever I desire in my life God will provide for me as long as I give him the glory.

So remember today as you get up and get moving.

Don't give up, there is always hope!!

To your health.

2009-04-19T13:29:00.000-07:00

Well today is Sunday. A day of rest for me. Today I got up and enjoyed a cup of coffee with my husband and then went to church. Church was awesome!! It was very refreshing and left me feeling happy in general.

P90X is a lot like life. It is hard but you have to keep pushing forward. You need to focus on your goals not on the present. And no matter how hard it gets you have to keep pushing play. As a Christian I need to remember that life is not easy but if I keep pressing on toward the goal I can, with God at my side accomplish anything.

I need to always remember as Casting Crowns says in their song Praise You In the Storm.

"I lift my eyes unto the hills
Where does my help come from
my help comes from the Lord
the maker of heaven and earth".

Tony never said getting in shape was going to be easy and God never said life was easy but if I get up everyday and press play I am headed toward great things.

Have a great Sunday!!

2009-04-18T11:31:00.000-07:00

Today I did Kenpo X. It was a great workout. I just finished my first week of P90X. I am so excited to see what the next 80 days has in store for me.

My goals are to be at fit and healthy as I can possibly be. To enjoy the process of getting in shape. Over the last few years I have come to the realization that before I can make any changes in my life I have to accept who and what I am right now. Once I am able to accept myself I can and will be able to put my energy and focus on making good choices. Choices that will lead me to getting in my best shape ever. I also need to stop comparing myself to other women and just focus on what I am able to accomplish for myself.

Some thoughts that we can all ponder on today is...
What is my goal?

What do I want out of life?

What do I want to be?

What is my motivation really for doing this?

Why do I really want this?

After a time of reflection write down your goals and move forward.

To your health!

2009-04-18T09:31:00.000-07:00

Hello! I am so excited about a new program I found called P90X. It is awesome. If you like to work out hard this program will kick your butt. And the best part is you can do it at home. It has been great for me with my kids. No worries about getting my work out in. I just pop it in the DVD player and push play. And honestly it is the best workout I have ever done.

P90X is a comprehensive plan that includes 12 intense workouts to transform your body in just 90 days. It also includes a 3-phase nutrition plan.Take a look, http://www.milliondollarbody.com/showcase_bcplayer.htm?bctid=1774353141&code=25333

I personally have always been skeptical of home workouts but this program is crazy awesome!I have a website www.beachbodycoach.com/1msfit if you want to check it out.

Beachbody also has a variety of other programs that you may be interested in. A few other great programs are Chalean Extreme and Slim in Six. Take a look at my website and you can order right from my website. Let me know if you are interested in any of the Beachbody fitness programs or products that will change your life, or if you know someone who wants to get in the best shape of their life!

I'm focused on getting my body fit and healthy, and I am interested in helping YOU do the same. I've started my own business as a Beachbody coach. So if you are looking for someone to help you on this awesome journey, I would be glad to help you. It would be an honor for me to coach you. And the greatest part about this for you is that it is free. So please don't hesitate to contact me.

To your health!!

Coach Tanya