Three Spectrums to Fitness

So in this journey I have been taking with fitness I have found that there are three spectrums of it that people can be faced with. One isn't bad but the other two may not be seen as so favorable. The first facet is beginning the fitness journey. You may not be happy about where you are at, you haven't worked out in a long time, put on some weight and are feeling hopeless. The second is you finally took that step to starting an exercise and eating program and you find that you like it. The first couple of weeks are tough and it's a major change but you can start to feel the difference of eating better and liking your workouts which you stick to for a long time. Then the one that I think is most dreaded is the phenomenon of a plateau. This is where your body literally gets used to what you have been doing as far as eating and exercising and the results quit coming. You may not lose anymore weight even though you sweat buckets during your workouts. You eat good, stay away from the sweets and fried foods but this still doesn't seem to be making a difference. This can be a NIGHTMARE but it does happen and it happens to the best of us.

I went through all three and the plateau happened to me recently and it was a real wake up call! It taught me that you have to pay attention to switching up your workouts and making sure you are getting enough calories to justify your workouts. If you are doing too much calorie restricting but still keeping up with the high intensity cardio and weight training your body will go into defense mode because it thinks it is starving. Now this doesn't mean I was starving myself on purpose but I fell into trap of "I eat all the time so I'm good" but the trick here how much are you eating? Do you get enough calories in a day to prevent your body from doing the opposite of what you want it do to? I wasn't doing that :-( A part of me felt like a fraud because I try to help people stay fit and give them advice on how to keep their metabolism going by eating right and exercising and I wasn't getting enough calories in the day to even keep my own metabolism on fire, ouch... The general rule of thumb for women is if you are getting under 1200 calories a day you can bet on that your body will slow down and protect itself from the starvation it thinks it's under. Not eating enough calories a day is just as bad as over eating, both will do the same: cause you to gain weight. Doesn't seem to make sense? A lot of people fall under the assumption that if they don't eat and don't consume calories then how can they gain weight? Well think of your body as a fireplace with a slow burning fire (your metabolism) and what keeps the fire going? The wood (food) so in order to keep this fire burning think of eating the right foods, at the right times, and the right amounts as the wood you need to keep the fireplace burning. Now this doesn't mean you can just eat what you want and pig out because eating the wrong foods with sugars that don't break down very easy and they can be stored in your fat stores, and this can be hard to get rid of. But even if you are eating good foods you can still over do it. For active women it's good to try and consume between 1200 and 1700 calories a day. This is good when you are doing cardio and weights and it may seem like a lot to eat in one day but you need the energy to get through your workouts no matter how intense or long they are. Food is fuel, food is your friend! Some clues that your body will give you that you are not eating enough are: being over tired after workouts, you seem to be gaining weight even though you are eating good and and exercising, not being as hungry as often (this can be a big clue that your metabolism is starting to slow down) if you are feeling this way then take a look at what you are eating, how often and how much. If necessary make the adjustments to increase your calories and make sure you are getting enough proteins, good carbs and good fats in your diets. Don't worry carbs and fats are nothing to be scared of if you are eating the right kind and eating the right amounts. I do have to admit that seeing I had hit a plateau and gained some weight back was a HUGE ego bruise for me. I thought I had it all figured out and that I was plateau proof because I do high intensity workouts, I make sure I hit the weights and eat good. But that's where I got tricked by my "know it all" confidence, you may be eating good foods but you are not getting nearly enough as you need to really fuel your body. Don't get caught up in you think you have it all figured out, write down what you are eating and pay attention to your body. If you are feeling that your energy is way too depleted or you can't seem to explained those freaky pounds you are gaining chances are you got bit by the plateau bug. Switch up your routine and change your eating then you will be able to see the changes come back to your body and your hard work pay off.

The first two facets I mentioned especially the beginning of the workout routine I think can be the hardest. It's like you know you need to get more active and take control of your health but you just don't know what to do. I feel into this trap a million times and it made me feel helpless because I thought I would never get the extra 50lbs off my body. I would either get bored, feel embarrassed to go to the gym or just get lazy and figure " I'm not going to lose this weight anyways so what's the diff?" Don't fall for that! Don't talk yourself out of it! Find something that you like to do and stick with it! Whether it's turbo jam, turbo fire, P90X or your own routine in the gym, stick with it! You will be so happy you did and determination ALWAYS pays off. Keep those negative voices out of your head, keep focus and I'm telling you now you will be able to move mountains, or make your body move in ways you never thought possible! I had so many negative things in my head when I started on this journey it's not even funny. Like I said before the biggest doubt I had was whether or not I could even lose the weight. I thought I was stuck forever with this weight and this was the new me. 50lbs overweight, unhealthy and unhappy, I was getting ready to settle into this new miserable life of mine when I found a workout that spoke to me and I knew it would give me the results I wanted and it was no fail! The nutrition was there and everything so that got me started and three years later I haven't looked back. If you are struggling with getting fit, getting started or sticking with it I can always help you or go on a soul searching quest and see what fits you. What kind of cardio do you like? Do you like to lift weights? The weights questions will have to turn into a yes because this is a huge part of burning off the fat and getting lean and mean!

Now that I'm done blabbing, the bottom line is stay focused, write down what you're eating and put together a solid food plan. There are many resources to help you put one together (websites, Oxygen Magazine, Facebook groups) and stick to this like it's your job! Once you have these set in stone you are ready to go and do not deviate! It sounds strict but you will see the results and you will not look back at your old self. One day at a time, one pound at a time and one workout at a time and you will get there...

Yours in Wellness...

Benefits of exercise

What's Holding You Back?

Setting and achieving your goals is a total mental game. You really have to be focused and write down what you want to accomplish and when. I have heard so many times before that if you write it down it becomes real and to be honest I really never bought into this. But I had this nagging feeling in the back of my head "just write down what you want to do and do it!" I finally stopped being stubborn and listened! This is a magic pill or formula but when you see your goals in front of you it does help keep you accountable if you are starting at it on a daily basis. But there can be a hold back, what is that? Is it a mental block? Fear? Procrastination? With me it all of the above, especially the fear part. I felt if I tried to do something out of my comfort zone I wouldn't be good at it and I would automatically fail at it. This fear still plagues me today, I am thinking of becoming a fitness instructor and also really trying to take off with starting a health and fitness biz to really help others get in shape and take control of their nutrition. This is a real passion of mine and with it being a passion and I am still apprehensive about failure, no one will pay attention, no one will take me seriously and so on and so on... Yes I can be very self defeating and it's a terrible habit that I have to start over coming. Then I had a conversation with myself, I thought if this is a passion and I honestly LOVE helping people then why would I fail? There's no reason to! The same goes for you, if you have a goal no matter what it is and it excites you then there is no room for failure. You really have to do what makes you happy and excited and by looking forward to your "job" a) it won't feel like work and b) you can shoot for the moon and achieve anything and everything you want. Another issue in what could be holding people back are the naysayers, the ones that may think what you do is weird, they don't support it or any other negative feedback. This can come from friends and even family! This may be hard to do but you just have to ignore that and keep pushing on. When the negative Nancy's try to sway you in a different direction, this is a real opportunity for you to keep your eyes on the prize and really let your light shine. By letting your light shine I don't mean bragging or putting others down but just do what you do best and really let your joy shine through. The key is WRITE IT DOWN! Make it real for you and others around you! Tell others what you want to do, what your goals and passions are then get to work! One day at a time and one goal accomplishment at a time is the best feeling in the world and the sense of accomplishment you will get will set you on fire and you will be unstoppable!

So what's holding you back? On your health goals? On your new endeavors in education? On making a change? Once you identify what you want to do and what you have to do to get there, then it's in your hands to make it happen and love every step of the way :-) Get in the right frame of mind and NOTHING can hold you back. You can do this!

Yours in wellness...

Dining out tips

Continuing the Turbo Fire Journey

Well I got my butt kicked once again but doing Turbo Fire! Man I was beat but I'm glad I did it! I have been getting up at around 6 or 7 am to get these workouts done so I can fit in yoga later in the evening and also to get a pep in my step for the day! It has done wonders! Some days I am tired and I drag for a while but I think being self employed in more than one business is hard and can be tiring, but well worth it! People think I'm crazy for actually getting up to exercise, I have gotten the question "don't you feel more tired after an early morning workout?" HECK NO! I have more energy that way! Yes I used to workout after work and I loved it but waiting all day after work would leave me more tempted to skip those workouts then I would be mad at myself because I knew I could've just gotten up early and gotten it done. now I am pushing myself to have that mental discipline to get up and get the job done! I don't regret it and I am more able to get my fitness routine done all the time!

Enough about that so I am in week 2 of Turbo Fire and man I can see where doing this kind of cardio conditioning you can really get into some crazy shape! So far I have done the HIIT 15 twice and then last week was my first taste of HIIT 20! Yes that's right 20 minutes of a HIIT workout. When I first put the DVD in the player I was scared LOL. I was thinking " Can I really get through 20 minutes of this?" This is where your mind can take over and tell you that something like this would be too hard, but you have to TELL yourself that you have the energy and you can do this. A big part of where your energy comes from is in your mind! It's not just totally what you're physically capable of but what kind of voice you choose to talk to yourself in. You can talk to yourself in the positive voice or in the negative voice, it's up to you but one is better than the other obviously! :-) So I really had to talk to myself in that positive voice and you know what? It worked! I mean there were times where I didn't think I could get through it and if I had to to one more drill I was going to keel over but I really felt the sweat coming down and that is one thing I am addicted to is that sweat! Sounds gross I know.. But it's true, to me that's the stamp that you are working hard and your body is loving you for it! So each drill you to do twice then there is one that you do three times. In between each drill she shows you the choreography and tells you what is coming up. Then you get yourself pysched for the drill and it's ON!! The music gets you hyped and you see everyone in class going crazy so of course you go crazy! It's only for one minute so mentally it can feel easier to push yourself but you have to do the drill again so you have to get pumped again! Of course the drill that you have to do three times is the BEAST!! Man this is touuuugh! But it's one of those things when you get through it and you do all three you give yourself a huge pat on the back because YOU DID IT! This is proof that you set your mind to anything and you can get it done! Turbo Fire is not only an awesome physical workout it's a mental workout and you really learn how to push yourself in both ways and feel like a champ when the job is done!

I also got my first taste of the Sculpt 30 video. I liked it and was pleasantly surprised at how challenging it was also! I guess I was feeling kinda cocky because I had done a couple rounds of ChaLean Extreme and was starting to incorporate it into the Turbo Fire workouts. Man my muscle endurance wasn't as great as I thought! I have the strength but my endurance can use some work and sculpt 30 will get that job done too! You work your total body in this one with the resistance bands you can get with the program. Everyone uses the light pink resistance bands in class and this is decent resistance for sure! Especially if you are new to it and you have never done that video before it's a good way to learn and I can see sticking with that band for a long time. How the exercises are done is a challenge and the best part is when you get on the floor to do some abs and pushups! I wont' give too much away but that's my fave part!

Of course what keeps me energized is my Formulas 1,2&3! I know I keep going on and on about it but I love it! This stuff is the best and it's a great way to get your healthy meals in and bring your body back to normal after a tough workout! It's great for a quick breakfast, lunch or snack and it has all the vitamins and nutrients you will need to get through busy days when time is tight! Once you get on a program that has you feeling like a million bucks you won't want to stop! When the eating is dialed in and the working out is dialed in you are ready to take on the world! Just remember one day at a time, one pound at a time and one workout at a time and you will get there! I promise :-)

Yours in Wellness....

12 WEEK ONLINE WEIGHT LOSS CHALLENGE!

Click on the pic to learn details of the two tentative dates for the amazing weight loss challenge! Learn how to eat better, how to eat in general and make new friends! Getting healthier has done wonders for my life and now I want to pay it forward and help you! Email me for details or questions! I can't wait to go on this journey with you!

Days 2 and 3 of Turbo Fire!

Man oh man have I been getting my butt kicked! Well day 2 of Turbo Fire consisted of HIIT (high intensity interval training) for 15 minutes. This may sound innocent because it's only 15 minutes long but if you are short on time and you need a quick and effective calorie burn, this is your workout! With this the HIIT's are Fire drills that are about a minute each and they include plyometric moves, burpees (which I hate LOL) and high powered traditional turbo fire/turbo jam moves. Chalene starts off by showing you what the choreography is going to be so you know what to do at a higher intensity. Looks easy enough and then you can fall into a trap of being kinda cocky thinking "oh I got this" well the you hear the fire siren and then you know it's time to go! You have to give it all you got and with all the jumping and powerful moves that's where the calories start to get incinerated! For this workout there are only three drills but you do them all three times each. At the beginning of the workout you have all this energy but then you see how intense it is then you know you have to do the moves two more times and that's where you have to have a conversation with yourself to push yourself hard to get thorough it! Of course with the drills there is still awesome music to get you pumped and it actually helps to get you over that hump of "I can't do this" You can! Don't push yourself too hard and hurt yourself just do what you can and each time you do the workout you get stronger and stronger and that's a huge sense of accomplishment! She tells the class that each time you do a HIIT your other cardio workouts get easier and man I believe her! I think with how sweaty I was and spent I was I burned more calories in 15 minutes than I would've in a 30 min or even a 45 minute workout! Yes it's that intense, but just know it's 15 minutes and you can crush it! The scary part is there are HIIT workouts within Turbo Fire that are 20 minutes, 25 minutes and even 30 minutes. Sounds scary right? I'll let you know how THAT goes..

This morning was the Fire 55 EZ which yes that means 55 minutes of Turbo Fire! So you want to talk about a crazy calorie burn? Man I didn't think it was possible to sweat that much but of course it is! Again what kept me going in this workout was the music! Chalene is a GENIUS of choosing music that she knows will get you pumped and make you push through no matter how tired you are and believe me several times through the workout I got pretty darn tired! The music that is featured in this workout is Push it by Salt-N-Pepa and other great oldies but goodies that were mixed to make you move and have an awesome time! What I love about these workouts and past turbo jam workouts is that you feel like you're at a party! The cast is awesome and the music just pushes it over that edge that can make you feel bored with other workouts. I have done other workouts that are home based and that were great workouts but man that music they chose is so BORING. You get to the point where you feel if you hear that boring track one more time you may lose your mind! The Turbo Series has solved this problem and I have now found my workout soulmate! That is the key with any workout is you have to find what speaks to you and what you know you will stick with. The key with me is different moves that are going to be super effective and music that will keep you pumped for days after you are done with the workout!

This is what gets me excited about fitness, sharing it with others and hopefully getting them excited enough to want to change their bodies while they are changing their lives at the same time. You can have fun at fitness, I promise! It's not about being super skinny, looking like a model that is clearly airbrushed or something that you are not. It's about being the best YOU can be and that's all that matters! Just remember being fit is being HEALTHY, not starving yourself so you are so skinny and emaciated that you need to be hospitalized. So many people fall into the trap of you have to be too thin in order to be considered "fit" NOT TRUE! Have fun, be healthy and you don't have to be a size 2 be a size YOU :-)

Yours in Wellness..

Day 1 of Turbo FIre

Well my long wait for Turbo Fire to come in the mail was finally ended yesterday when the UPS man dropped off that magical package at my door. It really didn't take that long but it felt like it LOL. So by the time it came in the mail I had to go to yoga class but I was planning on viewing the DVD"s after I got home. I couldn't get home, take a shower, or eat dinner fast enough because I wanted to see what I was getting myself into! I had seen the previews, looked at other Facebook posts of people that had gotten Turbo Fire before me and they were all saying how much of a sweat fest it is and how much fun it is! I was on the edge of my seat waiting! Well I get home from yoga eat my dinner and I finally have a chance to view the DVD's. I viewed the Fire 30 class first because that was going to be my first workout in the new program. Of course it LOOKS easy I mean hey I've done Turbo Jam, Turbo Kick and I considered myself pretty advanced in those programs, in pretty good shape so I wasn't really worried about it I was excited! Everyone is having a blast in the video the sweat is dripping off them and they are going hard core the whole time! Not one person was slacking so I knew that I had to bring it in the morning! Well I get up this morning, schedule my workout in WOWY and get ready to roll. From the jump you can tel it's very fast paced and your were gonna burn some major calories! The warm up which is usually at a pretty moderate pace in other Chalene Johnson workouts was fast and I was getting warm quick so I knew "uh oh maybe I'm in trouble here!" But in a good way of course :-) So we get started and man my heart was pounding from the very beginning! Of course in the beginning of every workout you have all this energy and you give it all you got and you just go crazy which is exactly what I did. The combos are so much fun, they are of course the traditional Turbo Jam/ Turbo Kick combos if you are familiar with those workouts, if not you need to buy them NOW!! They are crazy fun and an awesome calorie blast! So the first Fire drill comes up and I'm already dying! I'm getting through the fire drill pretty good then here comes the Sumo Burpees and I have to be honest with you, I HATE these things, which means they are are a great technique and really give your body a workout. What I hate about them is the jumping back, jumping up and they are just HARD! I tried one but then I had to modify the rest of them cause I just didn't have it in me. Then we did another section of fast and hard cardio and guess what? You have ANOTHER Fire drill! But it's the same choreography as the first one which is enough believe me! I like that because you know what's coming and that way you really can get good at it and build your stamina faster with these challenging fire drills. Then the finale comes and man this is the BOMB! If you have a chance to have the music up loud in your house without disturbing your neighbors :-) You will go ALL OUT no matter how tired you are! The music is the key and this is where Chalene Johnson is brilliant because she knows music is what keeps you going and what keeps you giving more in each workout! I love the moves in the finale, they are fun and they burn crazy calories, especially the round house high low punch combo. Man that had me dying! Well the whole thing did actually! So you do the moves on the right side then the left side then you are DONE!!! Man that workout is only 30 minutes but you sweat and pant like you've done a whole hour of turbo it's AWESOME! There are workouts that are longer and shorter so no matter what time constraints you may have you have NO EXCUSES! If you just have 15 minutes you can get a crazy sweat and get on with your day! Tomorrow is HIIT (high intensity interval training) and a stretch vid. Then I think I'll add some ChaLean Extreme Burn circuit 2 to the mix! I know that sounds crazy but I'm one for intense workouts ;-) I'll let you know how day two goes!

Yours in wellness...