Mission: Business

OH MY Goodness!

I am starting on my own business adventure.  I am starting up a personal training/fitness company called Mission: Fitness.  The idea is I would go to the potential clients house and take them through specifically tailored workouts.

I'm nervous, to say the least.  All these questions are racing through my mind.  What if it doesn't take off?  What if it DOES? Will I really be able to do this? Plus a ton of business specific questions like, "How far should I be willing to travel?" "What should I charge?" "How do I market this?" I'm putting it together as I go.  I like what I have so far, but I still feel like I'm so far from being "there."


I had a good friend design a logo for me and I have to say, it's pretty spiffy!  This is what would be on business cards, flyers, T-shirt, towels, water bottles, etc.  This is also what I'm using for Facebook and Twitter.

Wish me luck!

Love Your Legs!

Why work the legs?  

Legs are the largest muscle groups in the body.  When you work the legs, say, through a squat, you put more stress on the body.  A squat requires work from your legs, yes, but also your lower back, shoulders and core.  Additionally, working your legs through heavy lifting increases the release of growth hormones.  So, actually, working the legs helps build everything else. Don't skip leg day! 

My own personal reasons for loving the legs vary.  I'm a runner so strong legs are essential.  As a woman, legs can be a trouble spot.  Having trim legs means smaller jeans, shorter shorts and slinkier dresses.  Legs are larger muscles, which burn more calories and help me maintain my weight. And last but not least, I'm short!  The leaner my legs are, the longer they appear to be.  It's an illusion, but one I'm happy to promote!   

Here are some of my personal favorite leg exercises:

5. Lunges - Forward, backward or side to side, lunges are excellent for toning glutes and thighs.  Just remember to keep your core tight and your weight in the heel of the forward leg.  There are tons of variations of the lunge, so have fun!

4. Squats! - I LOVE, LOVE, LOVE squats.  I love that you can do them anywhere!  Use a band, dumbbells, straight bar, smith rack, kettle bells... whatever floats your boat.  Always make sure to engage your core and keep the weight through the heels.  Push your hips backward as though you were sitting in a chair.  Squats target the butt and thighs as well as core muscles.  Go a little wider in the squat and hit the inner thighs. 

3. Stairs - Run them, walk them, jump them.  Whatever your pleasure.  Using stairs in your leg routine forces you to engage more muscle fiber than walking on a flat surface.  Plus, if you run them, you get your heart rate up and burn some serious calories.

2. Squat Jumps/Box Jumps - Similar to stairs, you engage a lot of muscle fiber with this exercises.  It's a little different than simply lifting a weight, however.  Typically, you are not lifting anything more than your own body weight, but you are doing it with POWER.  In this exercise, you drop in a squat position and power up, using a burst of movement.  Not only does this help your muscles, but it also helps improve speed, agility, and endurance. 

1. Running/Biking - Of COURSE I love running.  Running does a lot for my legs as well as my heart.  In each stride (or pedal) taken, all of the muscle groups of the leg are engage.  Everything from hip, thighs, calves, glutes and of course, core! 

When one door closes

....another door opens.

Or I hope it does.

My family has decided to move back to Florida.  So, I left my "best job ever" as a personal fitness trainer.  HOWEVER, I've decided to go off on my own as a private personal fitness trainer.  Wish me luck. I'm gonna need it.

The move was for family, mostly.  But I feel there are opportunities here for growth within my passion.  I love what I do and I want to take it to the next level.  Life is all about stepping out of your comfort zone and trying new things.

I also plan on getting this blog up and running again.  So, what I want are suggestions!  What would YOU like to read about?   Please, keep it health and fitness related.  :P

Workout With a Friend

No seriously, do it!

Some people prefer to workout alone. They get "in the zone" so to speak. I am guilty of that from time to time. I blast the music and do my thing. However, research has shown, time and time again, that getting a workout partner is generally more beneficial. If you have someone to workout with you're less likely to skip a day, cheat on reps, skip a warm up, slack off, etc. Having someone there with you, to push you, and vice-verse make you more likely to reach your goals. This works at the gym or remotely.

Meet your buddy at the gym, or their house, or a park...and workout. Also, getting a personal trainer is invaluable. This is a person who (1) knows their stuff and (2) WILL NOT let you slack off.

There are also weight loss and coaching programs at a lot of gyms where you meet once a week to weigh and talk about diet and exercise. These programs focus on accountability and motivation that is nearly impossible for someone to manage on their own.

The remote buddy relationships are a little more tricky. But, being that we live in such a media-centered, technical world, there are options. There are a myriad of online site made for this very purpose. You can also send emails/text/phone calls to friends, family etc.

The main idea is STICK TO IT! Whatever you decide to do, you have to keep doing it! You have to stick to it. Sometimes that's easier with a friend.

Shakeology Review

I've been drinking Shakeology for a few months and I really, honestly, love it. I've never given it a review though. So, I thought now would be a good time.

First things first, options!

You can order Shakeology from Beachbody or a Beachbody representative (Coach). OR you can save 25 percent by becoming a coach yourself. If you want to know more about that, feel free to message me or leave a comment.

There are two flavors of Shakeology - Chocolate and Greenberry. You can get it in bags, or individual packets and you have have it automatically shipped to your house every month. Shakeology has more than 70 healthy ingredients that make it an ideal meal replacement. Visit the website for more about that. http://myshakeology.com/esuite/home/ginn81

So, the Chocolate, I have to say, is AWESOME. It's really good all by itself. I LOVE it with peanut butter and bananas. SOOO GOOD!

The Greenberry.. well. You have to try to make it taste good. At least I do. It has a very typical grassy aftertaste that you find in a lot of green health drinks. Go for the chocolate. The website has a ton of really awesome recipes to make it even more interesting.

I've been drinking it for months and I notice that I have more energy; it's actually pretty filling; I don't have cravings for sweets as much anymore and my hair, nails, and skin looks better. I do tons of stuff with it, too. I make pancakes, fudgecicles, brownies, protein balls, and ice cream just to name a few things. It's such a versatile and healthy product, I really can't think of a better supplement.

Day 1 and 2

I meant to post this earlier. I've had such busy days the last two days that I didn't get a chance to post my Day 1 and Day 2 experiences for my 10 Day Challenge.

DAY 1:

Food -

NO CHEATING! I ate clean for all meals!

Breakfast - Oatmeal with honey, coffee
Snack - Yogurt with this puffed rice whey stuff
Lunch - Shakeology with PB and milk
Snack - Apple, cheese stick
Dinner - Egg whites and toast, coffee

My workout was Punch Kick and Jam with hand weights and an interval challenge that lasted 12 excruciating minutes.

DAY 2:

Food - Little cheaty. I was out and about all day so it was slightly more difficult to eat right.

Breakfast - Whey and Puffed Rice Cereal with 1% milk, coffee

Snack - Bagel with LF cream cheese

Lunch - Chicken Sandwich, lettuce, tomato, coffee

Snack - Celery with PB

Dinner - 1 slice of pizza, coffee

My workout was a 4 mile run and 1000 freestyle reps with the Jump Rope

How do I feel?

SORE! I feel extremely sore. But I also feel SO good. I feel energetic, sexy, and strong. Isn't that what we're going for, really, in a hard workout program or challenge? My goal was to feel challenged and make progress. I feel that happening.

In related news - I got an email about the possibility of being a personal trainer at a local gym. It's funny, I never wanted to be a personal trainer. It's weird the places life takes you. I got into fitness to help myself. But, I see how what I do and say affects and motivates those around me and, I have to say, that's the best feeling in the world. I love that just TALKING about my workouts or my progress helps others who've been struggling get up and do the same thing. I know how much fitness has helped me and improved my life. The fact that I can help someone else achieve that same joy warms my heart and puts a smile on my face. :)

Why to Choose a Home Based Workout Program

Traditionally, getting fit meant getting a gym membership and hitting the machine or treadmill or class every day. Now, I won't say that it's bad to do that. However, I know when I started in my own fitness endeavors I did NOT want to go to a gym. I had my various reasons and I'll talk about some of those, as well as some reasons OTHER people might not want to visit the gym. Really, the goal is to discuss why a home based fitness program might be the one for you.

First, embarrassment. It's okay to admit it. I didn't want to go to a gym in the beginning because I had this image of a room full of hard bodies and then me waddling in. The idea was terrifying so I didn't want to go.

Another reason to choose a home-based workout program is lack of knowledge. Many gyms offer a temporary trainer to help you get started. Many people go and just venture into fitness on their own. The problem with that is we aren't all fitness experts. So a person without knowledge about fitness and nutrition might not see results, might use improper form, might injure themselves or any number of things. Following a home program prevents these things because the instructor WILL know what they're talking about and offer tips for form. Many programs come with additional information to help you with nutrition. Also, calenders tell you what to do and when.

FLEXIBILITY is a BIG reason for me now. I, like most people, lead a busy life. Being able to do workouts on MY schedule is invaluable. At a gym, you have to workout based on their schedule. Not only that, but there is often a time limit for machines, a time limit for daycare, and a time limit for gym hours (with the exception of a few 24 hour gyms). With home-based programs you can workout when it's best for you. This is especially awesome for people with odd work schedules or busy lifestyles.

That's the long and short of what I feel are the major reasons for choosing a home-based workout program. If a gym is just your thing, go for it. But if you're wondering about why one might wish to choose to workout at home or if it's right for you, I hope this article helps!

Good luck!

The Inevitable Resolution

DUN DUN DUUUUUNNNN...

It's the time of year for resolutions. Before we get into what yours or mine are....

First, let's take a look at the word "resolution." Resolution means a resolve or determination. It's deciding something needs to be done and then creating a course of action to achieve that goal. Think about that before you start naming your resolutions for 2011.

It seems it has been a tradition, if you will, for as long as I can remember, that we make resolutions at the turn of each year. These resolutions are made in the spirit of a new beginning but, unfortunately, are forgotten by the time Valentine's Day rolls around. So rather than JUST tell you what I hope to achieve this year, I want to tell you how to succeed with your own resolutions.

First, make a list. No, really, sit down and physically compile a list of the things you want to do this year. After that, go through the list and decide what what to achieve first and start there. What's most important? The big three are usually financial (make more money, save more money), life milestones (get married, have baby) or fitness related (lose weight). We are going to focus on that last one. 

After you have everything important to you listed, look at each task separately. Make a plan of action. That basically means start listing/brainstorming things you can do to get you closer to your goal. For example, if your goal is to lose weight start thinking of ways to accomplish that task. You might consider getting a gym membership or a workout program and a diet regimen. If it's a big goal, break it up into smaller goals. If you have to lose 50, 60, or 100 pounds, break it up into 10 pounds increments. If you want to run a marathon, start a marathon training guide!  Start with 1 mile, then 3, then 5, and so... until you're where you want to be. 

Once you've decided what your goals are, tell someone. Get a buddy, tell a friend or family member, join a group, etc. Accountability is probably THE BEST way to succeed. Not just in weight loss but in anything. Telling and including others helps hold you accountable.  Maybe that person has similar goals and so you can keep each other honest!  

That's it! Really! Make a list, check it twice, find a helper! You'll do fine.

Good luck!

Have a happy, healthy New Year! 

Protein Pancakes!

Protein Pancakes

My friend, Stephanie, gave me this recipe a couple of years ago. I made them this morning and it occurred to me that I hadn't posted them here. Silly me! These Protein Pancakes are ridiculously easy and fast as well. It's all lean protein and complex carbs. It's a great way to start your morning or an easy snack. I'm going to give you the basic recipe but note that the amounts can be increased to make a huge batch and stuff can be added to the mixture to add variety.

Ingredients

1/2 cup oatmeal

1/2 cup egg whites (I use All Whites, doesn't really matter. It's just easier when it's in a carton)

1/2 cup low fat cottage cheese

Directions

Put all ingredients in a blender and blend until smooth.

Spray skillet with Pam (I use Olive Oil Pam).

Pour small, equal portions of the batter onto the heated pan. Cook until brown (about 30 -60 seconds) then flip and repeat!

See, it's very easy. You could also add frozen fruit or applesauce to the batter in the blender. You can top them with sugar free fruit spread, peanut butter, honey, whatever your pleasure.

If you decide to make a big batch you might want to make it in the amounts listed above, and just do it more than once.

Note: They're not as poofy as regular pancakes. Also, they don't seem to bubble when they're ready to flip so you'll have to keep watch.

Enjoy!

NO EXCUSES!

I come from the no excuses school of fitness. I know that sounds harsh. But that's what works for me. If I constantly gave myself excuses I wouldn't make any progress. I can think of 10 million reasons why I shouldn't work out tomorrow. If I constantly succumbed to that ideal I'd still be 240 pounds. That's why I say "no excuses."

To be more accurate, because I'm sure you're saying to yourself there has to be SOME acceptable reason, there are a reasons not to exercise.

Yes...you're on your death bed and/or bleeding profusely....

I kid.

Kinda.

Not really.

I'm not saying that if I have 104 temperature I shuffle along in my robe and slippers. If I'm injured I don't hobble along through my routine. I take time to care for myself. Everyone should. What I'm talking about are those days that I set aside for myself to exercise, and then getting there and giving myself reason I don't have to.

It's kind of a pet peeve when someone says, "I just don't have time." Bullshit. You can get in a pretty intense workout in 30 minutes or less. There are probably a million ways to maneuvers\ one's schedule to fit in a 30 minute slot for your health. I am a mother of three and a full time student. There are errands, school events, chores, homework assignments, etc. to be done every single day. My family also requires my time and those relationships are important. If I can make time, I know every one else can. Even when I did everything I do now AND worked two jobs I STILL fit it in. Granted, not as often as I do now, but at least 3 or 4 days a week.

Another common excuse "is this condition or that condition prevents me from working out." No, sorry, no dice. There are very few physical ailments that won't allow physical activity. If you're a paraplegic, sure, you can't move. I won't scold you. If you have one arm.... do one-armed push ups. Bottom line, if you have working body parts then move them. Do whatever you can to make yourself healthy. You only get one life. You only get one body. Take care of it.

A Day in My Diet

Hello!

I wanted to post up a quick example of how I eat in a typical day. Keep in mind I'm pretty active. On less active days I eat fewer calories (around 1300-1400). On more active days I eat more. Makes sense, right? ;)

Here's today's menu:

7:30 - 1 cup shredded wheat bran with 1/2 cup 1% milk, 2 cups coffee

10:30 - 1/2 cup oatmeal with a handful of almonds (roughly 8 - 10) and a few dried cherries

1:30 - A mixed greens salad with 1/2 a tomato diced, 1 carrot, 2 slices of turkey with lemon juice and pepper.

4:00 - 1/2 c yogurt with a handful of walnuts (about 8)

7:00 - Turkey burgers on whole wheat buns, 1 leaf lettuce, 1 slice of tomato, dill pickle, mayo (made with olive oil) and yellow mustard

I'll have a bunch of water in there and possibly some tea.

This whole day is just under 1600 calories. I have weight lifting and some intense cardio scheduled for today's workouts in addition to my regular daily activity (cleaning house, errands, playing with kids, etc). I'll burn 2500 - 2600 calories. My calorie deficit will be some where around 1000 calories for the day. That's a pretty good deficit if you're looking to lose 1-2 pounds per week. I have a few pounds left so that's good for me. I try to keep my deficit in the 500 - 1000 calories range. When I'm maintaining I won't have that deficit.

If you notice, I'm eating every 2 - 3 hours. My meals aren't very big but they come often. I'm never hungry. I never feel too full, either. This is the best way to maintain energy throughout the day as well as keeping your body in a "fuel burning"mode. Your body is less likely to store fat if it's getting just as much food as it needs often.

I also eat a variety of foods including fruits, vegetables, lean meats, healthy fats, and whole grains. This way I'm getting everything my body needs and I'm not bored with my meals. I believe in "food as fuel" but I also like to enjoy what I'm eating.

I use caloriecount.about.com to track my meals and activities. Keep in mind it's an estimate but it's a good idea to keep track anyway. Most people underestimate their calorie intake and over estimate their calorie burn. So, keeping track helps eliminate that. In addition, keeping track of your food means you're less likely to "cheat" and eats foods you probably shouldn't, or you're more mindful and can augment your entire daily diet to make up for it, or you can work out a little more.

Remember, healthy living is part exercise, but mostly diet. You need both to see results.

Good luck! :)

What am I doing?

I've had a couple of friends ask what I'm currently doing so I thought I'd post my workout regimen.

Right now I'm doing a hybrid of Chalean Extreme and Turbo Jam with a little running and Zumba.

Chalean Extreme is a 90 day strength training program that helps you build strong muscles and get lean. There are three 30 day phases. First the Burn, then the Push, then the Lean. There is also some pretty intense cardio interval training involved in the program. Turbo Jam is a more cardio centered program that combines dance and martial arts. I've been doing this program for three years and I just love it.

I just started my second bout with Chalean Extreme, adding Turbo Jam to the mix this time. I wanted to kick it up a notch, so to speak. I'm also running often because I would like to do some marathons this year. Running has never been my strong suit. So I figure, what better way to get good at something than to just do it and do it often.

Here is a one week sample of this hybrid.

Monday - Burn Circuit 1, Punch Kick and Jam, AM 3mi run

Tuesday - Burn Intervals, Ab Burner

Wednesday -Burn Circuit 2, Turbo Jam 2, AM 3mi run

Thursday - Burn It Off, Recharge, Ab Jam

Friday - Burn Circuit 3, Turbo Jam 3, AM 3mi run

Saturday - Zumba, Fat Blaster, OptionaL Run

Sunday - rest day

My first time through Chalean Extreme I lost 16 inches over all and 11 pounds. Then I took a month break, doing whatever I felt like over then end of Summer. I started again and I'm about a week in. I'll be following this schedule for the first 30 day and then I'll move on to the Push Circuit. That will look pretty much just like this one, except different strength training exercises.

I'm going to post my progress at the 30 days mark every 30 days. So, here's day one's measurements. At day 30 I'll be posting the new measurements.

Waist - 32.5

Hips - 40

Abductors - 40.5

Chest - 33.5

R arm - 12

L arm - 12

R thigh - 22.5

L thigh - 22.5

Weight - 154

Keep coming back!

If you want to know about the programs I'm using just send me a message or go to my website. http://www.beachbodycoach.com/ginn81 click "Shop" and look for the programs. Good luck!

Tips for Muscle Soreness

Everyone experiences muscles soreness at one point or another. If you've ever exerted yourself, whether it's an intense workout or hard labor, you've felt soreness. Before you can treat it, you need to understand it.

Why do my muscles get sore?

What you experience after a hard workout is called Delayed Onset Muscle Soreness or DOMS. DOMS is felt 24 - 48 hours after an intense workout. When you train your muscles you cause microscopic tears in the muscle. As the muscle heals, it rebuilds itself, making stronger, bigger muscles. If you're a beginner, you will experience more severe DOMS. After a while, your body will grow accustomed to the exercises and you will experience less or no soreness. That means what you're doing isn't having the same effect and you will need to increase the intensity of your workouts. Keep challenging yourself!

Is it okay to train through muscle soreness?

If the soreness is mild, feel free! Train right through it! As you work out, blood will get pumping and your body will get warmer. The soreness will dissipate. However, if soreness is very intense then I would suggest waiting. Listen to your body and let it heal.

What are some tips for treating muscle soreness?

Well, I personally like being a little sore. Muscle soreness lets me know I worked hard and I am making progress. No pain, no gain, right? I see muscle soreness as a good thing. I realize that probably puts me in a minority and so I will share some tips to treat muscle soreness. Keep in mind that there are no 100% effective treatments for DOMS but some people have found certain methods helpful. Obviously, you can just wait it out. Give yourself a couple of days to completely recover. Some people report that massage is helpful in reducing soreness. Mostly, it just feels nice. Taking relievers such as aspirin, ibuprofen, or naproxen sodium can help reduce soreness. Stretching or yoga also feels good and have been reported to help reduce soreness. Active recovery, which is lower impact aerobic activity, can help warm up the muscles and reduce soreness. One of the best ways to treat soreness is to prevent it! Make sure to warm up before training muscles and you'll experience less soreness after the workout.

If soreness exceeds a couple of days, you may want to take a visit to your doctor. Remember that getting fit is awesome. It's even better if you've made a schedule and you're sticking to it. But if you hurt yourself you can't train at all so make sure to listen to your body!

Again, thanks for reading. If you liked this or any other article, please follow me! If you have any questions, please ask. If you'd like to know more about Beachbody's products, becoming a coach, a free Team Beachbody membership, or anything at all fitness related, feel free to send me a message. Any suggestions for future articles, let me know!

Have fun and stay fit!

How Important IS water?

You always hear dietitians, doctors, fitness experts, nutritionist, etc telling you to drink LOTS of water. That's great and all, but you have questions? Is it REALLY that important? How much water should I drink? But I hate the taste of water, what do I do? And a myriad of other burning questions, I'm sure. Hopefully, I can help you with some of those questions.

Is it really that important? Yes. Water replenishes your body's fluids. Your body is about 75 percent water - or should be. If it isn't, then you're dehydrated. Dehydration occurs when the amount of water leaving the body is more than the amount the body is taking in. When your body is dehydrated you may experience certain symptoms that let you know you're dehydrated. Symptoms include dry mouth/lips, dry eyes, no sweating, muscle cramps, nausea and vomiting, heart palpitations and lightheadedness. Severe dehydration may cause confusion and weakness and even cause coma and death! So DRINK!

How much depends on your activity level and what you eat and where you live? Everyday your body loses water through breathing, perspiration, and .... potty breaks. So, for your body to properly function you need to replace what you use. You can do a lot of math to figure out how much exactly you need, but since I've already done it, I'll tell you - about 2 liters of water per day to replace the water your body uses to function. Or you can follow the 8X8 rule that you've heard since you were a kid. Drink eight 8 ounce glasses of water a day. If you don't want to measure your water, a good rule of thumb is to drink enough water that you don't feel thirsty. If you are feeling thirsty, you're already behind! Also, you should be urinating pretty regularly (about 1.5 liters a day) and that urine should be pale yellow. Yum!

There are other factors, as well. If you increase your level of activity, you'll need to drink more water. However, if you do long bouts of intense activity you might want to drink a sports drink to replenish the sodium you lose. If you live in a hot or humid environment you'll sweat more and that will require additional water. If you're ill, pregnant or breastfeeding the body will also need more water.

But you HATE water? There are a lot of foods that can help with hydration. For example, watermelon or tomatoes are mostly water. Some other drinks contain water, such as tea or coffee, but caffeine also dehydrates you. So don't rely on those as a means of hydration. Just because it's wet, doesn't make it water. If you really just can't stand water or you want something with some taste, try adding a little lemon or lime juice to your water. It gives it a yummy citrus flavor without sacrificing the hydration.

Another helpful hint about water - Well, it helps with weight loss. Dehydration can halt weight loss efforts so drink plenty of it. It also helps fill you up between meals so you don't find yourself munching.

I hope this answered questions, educated, and made pour yourself a tall glass of water. Have a great day!

References:

http://www.mayoclinic.com/health/water/NU00283/NSECTIONGROUP=2

http://www.medicinenet.com/dehydration/page3.htm#tocf

http://ezinearticles.com/?Fun-Facts-On-Water-For-Children&id=935036

Fitness is Nature's Stress Reliever

Everyone gets stressed from time to time. And what do most people do? They grab for that bag of chips, slice of cake, or plate of cookies.

STOP!

Next time you get angry, stressed, depressed or feeling otherwise unlike yourself, don't go for food. Food is a temporary relief. After you've gorged yourself, you're still mad about whatever you were mad about to begin with AND you feel bad about over eating. It's a viscous cycle.

Next time you're feeling bad - exercise. Go for a walk or run, ride a bike, take a few swings at your punching bag, lift some weights. Do SOMETHING! You'll feel better.

Why?

Exercise is your body's natural stress reliever. That statement is not just something in an advertisement - it's science. When you exercise, stress hormone's decrease and your body releases increased endorphins - the body's own chemicals that make you feel good.

In addition, exercise can provide a distraction from what made you mad in the first place. You stop thinking about why you are mad and you focus on a therapeutic, methodical task. Exercise often requires that you focus and so it's good as a distraction.

Finally, exercise promotes positive self image. When people feel good about themselves, they feel good in general. Not only does it make you feel good on the inside, it'll make you LOOK good on the outside. You'll be changing your body without even knowing it!


Click here for more information!

Team Beachbody Coach

I know this site has been neglected. I'm still into fitness. I haven't fallen off the horse. In fact, I'm making fitness my job! I have become an Independent Beachbody Coach with the team Platinum Presenters.

I love beachbody. I have had such success with their products over the last 3 years. First with Turbo Jam, then with ChaLEAN Exteme, and soon with Turbo Fire. I've lost around 80 pounds. I'm still going and still finding myself excited to be going. They have a huge selection of effective workouts out offer.

The coaching opportunity had been staring me in the face this whole time and I thought I couldn't possibly do something like that. It's a shame I didn't get started earlier. Being a coach fits me in that I get to help people with something I've grown to love - fitness! I get to offer product and programs I love and trust.

I have to say... I'm happy with this decision.

Look for this blog to be more active again. I apologize for my absence.

Happy New Year!

It's time again to set those New Year goals.

Basically, I want to get to 140 pounds and see where I am. When I was fit and 17 I was about 128 - 135. I looked good! However, my body has changed with the birth of my three children and I'm graciously giving myself some room. I have a little more "junk" now to consider. ;)

So, with this goal set in mind I went looking for articles and what not on New Years resolutions.

These are the fruits of my labor.

This article talks about why last years resolutions didn't work. One statement that really caught my attention was, "If you don't truly want it for yourself, you won't be able to take the actions needed. " In regards to fitness, this is 100 percent accurate. If it's not something YOU want to do for YOURSELF you won't succeed. You'll end up making a million and one excuses, feel resentment or frustation and quit. You need to do it for you and no one else! The article also talks about setting realistic goals, which is something I mentioned back when I started this blog. Your goals should be realistically attainable. If you want to lose 50 pounds, start by losing 10. And don't expect to lose it in a week! Realistic and healthy weight loss takes a little time. Generally, you'll want to lose 1-2 pounds a week and that's pretty steady.

This article discusses the reasons people tend to avoid exercise like the plague. People think it's boring, painful, and obligatory. The author suggests you change your perspective. Exercise is something a person really needs to do to live a healthy life. Look at it with a different mindset. From experience, once I stuck to it and started feeling the positive effects I noticed I lost my temper far less often, I felt more energetic in general, I even stopped feeling depressed. Think of exercise as a trip to the spa for your body. You're doing something good for yourself that will make you feel better - mind, body and soul.

This article is from the perspective of a personal trainer. They talk about ways to succeed in the new year starting with personal habits. Before I started working out (and after, for that matter) I had to change some of my habits. I mean, what is starting a fitness program? Is it not changing your habit to be lazy? You'll have to change other habits, too. Like making sure you get enough sleep and eating well. It also talks about one of my favorite ways to train. Intervals! Instead of spending 1 to 1 1/2 hours aerobicizing yourself to a mundane death, do spurts of high intensity activity. Biggest plus is it takes less time! I'm a fan of that! :P

What are you're goals for the new year? Do you have a plan to succeed?

Whatever your goals are, good luck!

Welcome! First Blog

First ever blog!

I got the idea from a friend, Mira (who's blog can be found in the link along the right side of this page), to make a blog of my fitness progress.

With her help I am taking on a new life. I've been a chubby chick long enough! I've begun a fitness regimen that includes a healthy diet and exercise and here I've made a blog to document the progress.

So far I've been going at it a month and so I don't see a lot of change. Instead, I feel a lot of change. I feel more energetic. I feel happier. I feel good about myself.

The point of this blog is to keep readers updated about any new fitness programs, diets, recipes, information, etc., that I come across. Those resources will be put up in a blog, as a link, or both.

Enjoy!