I found this article in a past issue of Shape magazine and it struck a chord in me. Do you realize the difference between what you hear as truth and what is grounded in scientific fact? What is your fitness blueprint? I grew up believing that if you wanted to lose weight you needed to stop eating..WRONG! I have never eaten as much as I do now just to maintain my weight. Also, you will never be able to lose much weight because our family is big boned and too muscular...WRONG again! I am smaller now than I have ever been. I have gotten stronger and discovered I wasn't big boned...I was just big :) I learned to correct these mistakes that are listed by using premium Beachbody products like high quality protein powder, Shakeology meal replacement shake, Energy & Endurance Pre workout drink, protein bars and a stellar meal plan to follow while doing P90X. Let me know if I can help you as well!
5 Diet Mistakes That Prevent Workout Results
By Cynthia Sass, MPH, RD
Drinking a Protein Shake Before a Workout
Protein is digested much slower than carbs, so too much pre-workout can give you stomach cramps and prevent the carbs you need for fuel from getting absorbed and becoming available to your working muscles.
The Fix: Reach for a smaller quantity of protein, along with slow burning carbs pre-workout, and choose higher protein shakes, snacks or meals afterwards.
Exercising on an Empty Stomach
It's physiologically impossible to burn pure body fat — during aerobic exercise you burn a combo of carbs and fat. When carbs aren't readily available, your body is forced to break down its own muscle mass and convert it into blood sugar. That means by skipping a meal, you may end up eating away at your own muscle instead of building it!
The Fix: If you don’t like the feeling of food in your stomach when you exercise stick with a liquid, like a small smoothie made with unsweetened frozen fruit and organic skim or soy milk.
Overusing Energy Bars
Overusing them can cause you to "eat back" the calories you burned exercising, preventing you from seeing results. A lot of my non pro athlete clients grab a bar post workout and eat a meal a few hours later, which may be overload when you consider that many bars are the equivalent of a turkey sandwich — and most people wouldn't eat a turkey sandwich, then sit down to chicken stir fry a few hours later.
The Fix: If you’re going to eat within an hour of the end of your workout, skip the bar, or go for it and pare down the portions in your next meal.
Not Eating Enough “Good” Fat
Every cell in the human body is partially made out of fat, including muscle, so "good" fat is needed to heal and repair post workout — without it you can stay sore and fail to see an improvement in strength and muscle tone.
The Fix: Include small portions of foods like extra virgin olive oil, avocado and almonds at every meal, and be sure to include a daily source of omega 3 fatty acids
Buying Into the Afterburn Myth
While it's true that you will torch more calories in the hours after a workout, for most women it amounts to just an additional 50 calories burned, not enough to sanction a splurge.
The Fix: My general rule of thumb: the 50/50 principle — if you’re trying to trim down you can afford to add about half the calories you burn to your usual intake, preferably about 50 percent before to help fuel the activity, and half after, for recovery. For example, an hour on the elliptical burns about 500 calories (for 150 pound person), which means you can safely “spend” an extra 125 calories both before and after hitting the gym — that’s the amount in about one slice of whole grain bread spread with one tablespoon natural peanut butter before, and a half cup each nonfat Greek yogurt and sliced strawberries topped with a tablespoon of sliced almonds after.
Cynthia Sass is a registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV she's a SHAPE contributing editor and nutrition consultant to the New York Rangers and Tampa Bay Rays. Her latest New York Times best seller is Cinch! Conquer Cravings, Drop Pounds and Lose Inches.
Showing posts with label Tony Horton. Show all posts
Showing posts with label Tony Horton. Show all posts
Friday, February 3, 2012
Monday, October 31, 2011
Sounds Yummy!!!
I personally LOVE Sweet Potatoes so I'm excited to try this recipe from Melissa Costello, Tony Horton's personal chef!
Sweet Potato Hummus
1 lb. Sweet Potatoes
1 t Cumin Powder
1 large Lemon, juiced
1 t Sea Salt
3 T Olive Oil (more, if necessary)
1 T Agave Nectar
1-15 oz. can rinsed Chick Peas (garbanzo beans)
2-3 T Tahini
fresh Ground Pepper
dash Cayenne Pepper (use more if you like spice)
Bake or microwave sweet potatoes until fully cooked. Allow the potatoes to cool, then remove the skins and discard them, retaining the flesh.
Add sweet potato to the food processor together with lemon juice, cumin, salt, cayenne pepper, black pepper, agave, check peas and tahini. Add olive oil while blending. Blend until smooth and creamy. Add more oil if needed or a small amount of water if hummus is too thick.
This sweet & savory hummus is perfect for picnics, parties and snacks for the kids, dipped into with carrots, celery, cucumbers or multi-grain chips & crackers.
Sweet Potato Hummus
1 lb. Sweet Potatoes
1 t Cumin Powder
1 large Lemon, juiced
1 t Sea Salt
3 T Olive Oil (more, if necessary)
1 T Agave Nectar
1-15 oz. can rinsed Chick Peas (garbanzo beans)
2-3 T Tahini
fresh Ground Pepper
dash Cayenne Pepper (use more if you like spice)
Bake or microwave sweet potatoes until fully cooked. Allow the potatoes to cool, then remove the skins and discard them, retaining the flesh.
Add sweet potato to the food processor together with lemon juice, cumin, salt, cayenne pepper, black pepper, agave, check peas and tahini. Add olive oil while blending. Blend until smooth and creamy. Add more oil if needed or a small amount of water if hummus is too thick.
This sweet & savory hummus is perfect for picnics, parties and snacks for the kids, dipped into with carrots, celery, cucumbers or multi-grain chips & crackers.
Sunday, October 23, 2011
The Next X: What's New About P90X2™
I have people asking me what is so special about P90X2 and most of those people ask with a measure of skepticism. For this reason I am posting a wonderful in depth explanation from Steve Edwards who has been intensely involved in both P90X AND P90X2 so in his words I offer the following...
Steve Edwards
"How can you improve on the world's number one fitness program?" is a reasonable question that I'm often asked when I tell people I've been working on its successor, P90X2. As Hollywood has quite clearly shown, sequels rarely live up to the original. But once in a while something bucks the trend, and we're fairly certain we've made The Godfather: Part II and not Staying Alive. In this series of articles, we'll be giving you a rundown on what to expect from the next P90X®.
MC2
The working title of this project was MC2. That's for Muscle Confusion™ 2, and of course, there's going to be more of what made the original so special. But this time around, we're taking Muscle Confusion to a whole new level, maybe even times two. To understand why requires a little bit of history.
P90X was developed to answer customer requests for a program more challenging than Power 90® and Slim in 6®, Beachbody's original blockbusters. So we set out to make the type of training program that an athlete would use to prepare for a season, except the sport we chose was life in general. Combining the theories of cross-training, progressive overload, periodization, and the specificity of adaptation, we began a series of test groups to try and estimate the tolerance of difficulty that the general public could handle, or more appropriately, would want to.
Turns out this was more than we knew at the time—though the fact that we cast test group subjects because they outperformed professional fitness trainers should have given us a clue. The program was so advanced that many professional athletes began using P90X instead of their own team trainers. This we hadn't anticipated. We knew we had a solid program, absolutely, but we didn't count on athletes who make millions of dollars a year ignoring highly paid professionals and working out to a video. If we had, we might have done things a little differently.
Knowing that the world was watching, we began P90X2 development searching for a consultant. We traveled as high up the food chain as possible, where we found Dr. Marcus Elliott. His training facility, P3 (Peak Performance Project), is at the absolute cutting edge of sport. Using the latest in equipment and applied science, P3's client list reads like, well, the front page of the sports section. Dr. Elliott signed on as head of our Scientific Advisory Board, ensuring we had the means to raise the bar.
That's not to say we weren't already succeeding. Anyone who ordered the P90X ONE on ONE® workouts could see we'd been experimenting with many new training modalities. Tony's newfound love of training on unstable platforms, honed by his relationship with functional trainer Steve Holmson, became, literally, the foundation of P90X2.
Access to P3 and Dr. Elliott also provided challenges. Because our customers are not primarily athletes, we needed to do a lot of homework to determine how to best integrate P3's elite systems into our demographic. Research was done, numbers crunched, theories were applied and tested, and test pilots (often yours truly) were beaten into submission. In the end, the collaboration resulted in a program that we think improved on our wildest expectations.
The program
While it's still based around the periodizational principles of P90X, X2 has a broader scope. In short, it's more versatile, which is saying something, considering that P90X is by far the most versatile training program on the market today. Here are the three training phases of P90X2 and what you can expect from them.
Foundation. The first training phase is about your foundation, as in your base, or more specifically your attachment to the ground. What we mean here is not just your legs but your entire kinetic chain. There's a saying that goes, "You can't shoot a cannon from a canoe" that relates to your base, meaning that if it's not solid, you're going to wobble like the visual this saying evokes when you attempt to do anything explosive. The goal of the Foundation phase is to help you create a solid attachment to the earth so you do all other movements without compromising your form. When this happens, you'll look better, feel better, perform better, and be much more resistant to injuries.
Strength. Next, we take your strong foundation and strengthen it big time. This training phase will be most familiar to P90Xers because it's similar in structure to what you're used to. However, the individual workouts have evolved. You'll continue to work from instability or athletic positions, because this will help you integrate your strength gains more seamlessly into your real-world movements.
Performance. Finally, we take all the physiological changes we've been making with your body and focus them on pure performance. The key to this phase is something called Post-Activation Potentiation or P.A.P. (which we'll explain next time), and doing repeat series of movements called complexes. These workouts will destroy you in an oh-so-beautiful way. After a few weeks of P.A.P., your body can feel more springy, loose, and young. It almost feels as if, to borrow a phrase from King Arthur of Camelot, "You don't age. You youthen."
In conclusion, we think we've created an "Oscar winner." P90X2 is a training program anyone with a decent fitness base can succeed at. It can be done by someone who has only completed one round of Power 90 and still be challenging to the world's best athletes. It's versatile enough so anyone who sees it through to its end can achieve major increases in performance. And while it won't replace P90X (or make it feel as dated as The Godfather), it should absolutely take your results to the next level.
Steve Edwards
"How can you improve on the world's number one fitness program?" is a reasonable question that I'm often asked when I tell people I've been working on its successor, P90X2. As Hollywood has quite clearly shown, sequels rarely live up to the original. But once in a while something bucks the trend, and we're fairly certain we've made The Godfather: Part II and not Staying Alive. In this series of articles, we'll be giving you a rundown on what to expect from the next P90X®.
MC2
The working title of this project was MC2. That's for Muscle Confusion™ 2, and of course, there's going to be more of what made the original so special. But this time around, we're taking Muscle Confusion to a whole new level, maybe even times two. To understand why requires a little bit of history.
P90X was developed to answer customer requests for a program more challenging than Power 90® and Slim in 6®, Beachbody's original blockbusters. So we set out to make the type of training program that an athlete would use to prepare for a season, except the sport we chose was life in general. Combining the theories of cross-training, progressive overload, periodization, and the specificity of adaptation, we began a series of test groups to try and estimate the tolerance of difficulty that the general public could handle, or more appropriately, would want to.
Turns out this was more than we knew at the time—though the fact that we cast test group subjects because they outperformed professional fitness trainers should have given us a clue. The program was so advanced that many professional athletes began using P90X instead of their own team trainers. This we hadn't anticipated. We knew we had a solid program, absolutely, but we didn't count on athletes who make millions of dollars a year ignoring highly paid professionals and working out to a video. If we had, we might have done things a little differently.
Knowing that the world was watching, we began P90X2 development searching for a consultant. We traveled as high up the food chain as possible, where we found Dr. Marcus Elliott. His training facility, P3 (Peak Performance Project), is at the absolute cutting edge of sport. Using the latest in equipment and applied science, P3's client list reads like, well, the front page of the sports section. Dr. Elliott signed on as head of our Scientific Advisory Board, ensuring we had the means to raise the bar.
That's not to say we weren't already succeeding. Anyone who ordered the P90X ONE on ONE® workouts could see we'd been experimenting with many new training modalities. Tony's newfound love of training on unstable platforms, honed by his relationship with functional trainer Steve Holmson, became, literally, the foundation of P90X2.
Access to P3 and Dr. Elliott also provided challenges. Because our customers are not primarily athletes, we needed to do a lot of homework to determine how to best integrate P3's elite systems into our demographic. Research was done, numbers crunched, theories were applied and tested, and test pilots (often yours truly) were beaten into submission. In the end, the collaboration resulted in a program that we think improved on our wildest expectations.
The program
While it's still based around the periodizational principles of P90X, X2 has a broader scope. In short, it's more versatile, which is saying something, considering that P90X is by far the most versatile training program on the market today. Here are the three training phases of P90X2 and what you can expect from them.
Foundation. The first training phase is about your foundation, as in your base, or more specifically your attachment to the ground. What we mean here is not just your legs but your entire kinetic chain. There's a saying that goes, "You can't shoot a cannon from a canoe" that relates to your base, meaning that if it's not solid, you're going to wobble like the visual this saying evokes when you attempt to do anything explosive. The goal of the Foundation phase is to help you create a solid attachment to the earth so you do all other movements without compromising your form. When this happens, you'll look better, feel better, perform better, and be much more resistant to injuries.
Strength. Next, we take your strong foundation and strengthen it big time. This training phase will be most familiar to P90Xers because it's similar in structure to what you're used to. However, the individual workouts have evolved. You'll continue to work from instability or athletic positions, because this will help you integrate your strength gains more seamlessly into your real-world movements.
Performance. Finally, we take all the physiological changes we've been making with your body and focus them on pure performance. The key to this phase is something called Post-Activation Potentiation or P.A.P. (which we'll explain next time), and doing repeat series of movements called complexes. These workouts will destroy you in an oh-so-beautiful way. After a few weeks of P.A.P., your body can feel more springy, loose, and young. It almost feels as if, to borrow a phrase from King Arthur of Camelot, "You don't age. You youthen."
In conclusion, we think we've created an "Oscar winner." P90X2 is a training program anyone with a decent fitness base can succeed at. It can be done by someone who has only completed one round of Power 90 and still be challenging to the world's best athletes. It's versatile enough so anyone who sees it through to its end can achieve major increases in performance. And while it won't replace P90X (or make it feel as dated as The Godfather), it should absolutely take your results to the next level.
Thursday, September 1, 2011
P90X over, now what? Enter P90X2
You all know my story, if you don't then take a moment to watch my video at the top of this post. P90X and Shakeology changed my life in so many ways. Through these two products and the amazing support and motivation from my Beachbody coach (my awesome husband Dan Lusk) I was able to lose 76 lbs, go from a size 22-24 to a size 6-8! I feel better than I have ever felt but also hungry for more. Now it is here...the next step...P90X2!
I am thrilled to announce that available TODAY, September 1st, 2011, you can officially PreOrder this program to insure Christmas delivery. If you don't preorder, the program will not be available until Jan 2012. If you want to learn more about it check out the video at the top of my blog and go to our website for more information
http://www.noxcusefitness.com/P90X2
I can wait to open MY Christmas present this year! Let me know if I can help you in anyway
I am thrilled to announce that available TODAY, September 1st, 2011, you can officially PreOrder this program to insure Christmas delivery. If you don't preorder, the program will not be available until Jan 2012. If you want to learn more about it check out the video at the top of my blog and go to our website for more information
http://www.noxcusefitness.com/P90X2
I can wait to open MY Christmas present this year! Let me know if I can help you in anyway
Saturday, May 28, 2011
My biggest problem..not eating enough!!!!!!
I have to admit this was the hardest mental shift for me when I started P90X 2 years ago. I was a consummate "dieter" for my entire life. Of course I thought diet meant stop eating because it had to be the quantity of food I was eating that was making me gain weight and not the numerous trips to McDonald's and Dairy Queen that was making my clothes become tighter with each passing month. As you can imagine it took tremendous effort to overcome that blueprint in my head. Fortunately I had my husband/coach to encourage me to look at the science behind the meal plans offered with the workout program. I realized that I was working hard and my body NEEDED fuel not the other way around. Here is an article that explains what I'm talking about..don't just take my word for it! There is no trick to becoming healthier..it just takes effort (exercise) and fuel (good food)! If you are doing the work, and not seeing results try upping your intake by 100 to 200 calories for a two week period just to see what happens. If you are just beginning your journey, commit to eating regularly right away...you will see better results. Food is not your enemy!
Have a terrific HEALTHY day :)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Am I eating enough?
Contrary to popular belief, sometimes you have to eat more to lose weight. While that may sound counterintuitive, it often does the trick. Here's why:
Figuring out to what to eat, how much to eat, and when to eat isn't easy. That's why people often refer to losing weight as a journey. It takes a few different paths to get there. Sometimes you have to adjust your ratio of protein, fat, and carbs to start losing again. Or adjust your calorie level, which can include eating more to lose weight.
Tip: Use the Team Beachbody® Meal Planner. It can make figuring out your calories much, much easier. You can personalize an eating plan that takes your workouts into consideration.
Finally, if you're still on the fence about needing to eat more to lose weight: You might be thinking, "How come I know some really skinny people who barely eat?"
The answer is this: You can eventually lose weight by not eating. It's called starving. Reduce calories enough and your body will start breaking down its muscle tissue, and this will result in weight loss. However, it makes your body increase its emergency hormonal responses, which also causes your body to be stressed and hang onto fat, making it.very easy to gain the weight back again.
So I hope you take this thought away with you today: The idea is to keep your metabolism revving and running. This will help you get healthy and stay strong. Eat the right amount of food to help your body continuously burn calories, and you're more likely to shed those unwanted pounds.
Have a terrific HEALTHY day :)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Am I eating enough?
Contrary to popular belief, sometimes you have to eat more to lose weight. While that may sound counterintuitive, it often does the trick. Here's why:
Metabolism is the key to weight loss. If you don't eat enough, or often enough, your metabolism slows to a crawl and weight loss becomes more difficult, especially when you're exercising. That's why skipping meals isn't a good idea if the goal is to shed pounds.
Tip: Always eat breakfast to kick-start metabolism and try eating mini-meals throughout the day to keep your metabolism fired up.- To keep your metabolism up, you MUST eat. Conventional wisdom dictates that when you first start dieting, the less you eat, the better. While it's true that you often should eat less, eating too little can backfire over time. As your body composition changes, your body will think it's starving, which can make it hold on to fat. (The process actually has to do with excessive release of a hormone called cortisol, but you don't need to know the details, so we'll just call it fat.) To avoid this, most experts agree that over time, you shouldn't eat fewer than 1,200 calories per day for women, 1,500 for men. If your daily diet consists of fewer calories than that, consider eating more.
Tip: Keep a food diary to track calories. - You need more calories when you work out. If you're exercising while following a low-calorie eating plan, you'll need to take into account the calories you're burning. That's because it's now easier to enter starvation mode. Let's say you're burning 400 calories and only eating 1,200 to 1,300 calories per day. This means you're really only taking in 800 to 900 calories per day before you begin to calculate how your body composition is changing. Muscle burns more calories at rest than fat does, so as your body changes, you need to eat more to keep the weight loss coming.
Tip: Drink an after-workout recovery drink like P90X Results and Recovery Formula®. After hard workouts, its calories are utilized so quickly by your body, some people refer to them as "free calories." They really aren't, but those calories will ensure that your muscles (and metabolism) recover quickly.
Figuring out to what to eat, how much to eat, and when to eat isn't easy. That's why people often refer to losing weight as a journey. It takes a few different paths to get there. Sometimes you have to adjust your ratio of protein, fat, and carbs to start losing again. Or adjust your calorie level, which can include eating more to lose weight.Tip: Use the Team Beachbody® Meal Planner. It can make figuring out your calories much, much easier. You can personalize an eating plan that takes your workouts into consideration.
Finally, if you're still on the fence about needing to eat more to lose weight: You might be thinking, "How come I know some really skinny people who barely eat?"
The answer is this: You can eventually lose weight by not eating. It's called starving. Reduce calories enough and your body will start breaking down its muscle tissue, and this will result in weight loss. However, it makes your body increase its emergency hormonal responses, which also causes your body to be stressed and hang onto fat, making it.very easy to gain the weight back again.
So I hope you take this thought away with you today: The idea is to keep your metabolism revving and running. This will help you get healthy and stay strong. Eat the right amount of food to help your body continuously burn calories, and you're more likely to shed those unwanted pounds.
Friday, December 17, 2010
Motivation, do you have it? Do you need it?
We are quickly approaching the end of 2010, which brings up thoughts of New Year Resolutions. Are you going to make serious changes this year? If so, what motivates you? If you thought you couldn’t fail, what would you do? If you had someone beside you every step of the way, would you be successful?
Very important questions. I have asked and been asked these questions at different times in my life and strangely enough, I’ve had different answers every time. Why? Because each time I was asked these questions I was at a different place in my life. The first time I was asked about my motivation, I could pinpoint a person that was my inspiration and my motivation. I pushed myself to succeed because I thought I had to measure up in some way to another person’s ideal. I now realize it is my responsibility if I succeed or if I fail. I need to own my life decisions. This takes a serious mind shift.
Jim Rohn's quote immediately came to mind while I was typing this.
“The best motivation is self-motivation. The guy says, 'I wish someone would come by and turn me on.' What if they don't show up? You've got to have a better plan for your life.”
If you continue to depend on an outside source to push you, to motivate you, success might come your way. However, if that source didn’t show up one day, what would you do? Could you continue to succeed? Or would you fail because you didn’t have it in yourself to push you to the next level? It boils down to how bad YOU want it. I have to revisit my reason for succeeding every day. Sometimes I listen to myself and other times I don’t.
Where are you in your life right now? I’m taking a very hard look at myself right now and realizing the person I have failed is myself. I want to be transparent with you. I do not have it all figured out, I just keep putting one foot in front of the other metaphorically speaking. I have, at times, become lackadaisical in my daily workout regime and my eats could always be much better. I am a sugar addict. Whenever I feel stressed, I immediately reach for sugar. I own that, don’t like it, but it is my methodology. I know now because of these many months of P90X that my body becomes stressed because I haven’t been doing the things I need to do to take care of myself. I choose food that doesn't support my body, I choose to skip a workout, I forget to work on my personal development, etc. This is a vicious cycle that I don’t want to continue. I need to step it up and focus!
Here I go...moving forward with a renewed sense of commitment. Care to join me? Is it your time right now? Do you have a plan for your life? If you don't, let me know, perhaps we can work on it together. Dream BIG my friends, how else will you know how beautiful and satisfying 2011 will be!
Merry Christmas and Happy New Year :)
Very important questions. I have asked and been asked these questions at different times in my life and strangely enough, I’ve had different answers every time. Why? Because each time I was asked these questions I was at a different place in my life. The first time I was asked about my motivation, I could pinpoint a person that was my inspiration and my motivation. I pushed myself to succeed because I thought I had to measure up in some way to another person’s ideal. I now realize it is my responsibility if I succeed or if I fail. I need to own my life decisions. This takes a serious mind shift.
Jim Rohn's quote immediately came to mind while I was typing this.
“The best motivation is self-motivation. The guy says, 'I wish someone would come by and turn me on.' What if they don't show up? You've got to have a better plan for your life.”
If you continue to depend on an outside source to push you, to motivate you, success might come your way. However, if that source didn’t show up one day, what would you do? Could you continue to succeed? Or would you fail because you didn’t have it in yourself to push you to the next level? It boils down to how bad YOU want it. I have to revisit my reason for succeeding every day. Sometimes I listen to myself and other times I don’t.
Where are you in your life right now? I’m taking a very hard look at myself right now and realizing the person I have failed is myself. I want to be transparent with you. I do not have it all figured out, I just keep putting one foot in front of the other metaphorically speaking. I have, at times, become lackadaisical in my daily workout regime and my eats could always be much better. I am a sugar addict. Whenever I feel stressed, I immediately reach for sugar. I own that, don’t like it, but it is my methodology. I know now because of these many months of P90X that my body becomes stressed because I haven’t been doing the things I need to do to take care of myself. I choose food that doesn't support my body, I choose to skip a workout, I forget to work on my personal development, etc. This is a vicious cycle that I don’t want to continue. I need to step it up and focus!
Here I go...moving forward with a renewed sense of commitment. Care to join me? Is it your time right now? Do you have a plan for your life? If you don't, let me know, perhaps we can work on it together. Dream BIG my friends, how else will you know how beautiful and satisfying 2011 will be!
Merry Christmas and Happy New Year :)
Friday, August 27, 2010
It's Go Time!!
This marked the first week of the new school year, and while I wasn’t truly looking forward to school I’m glad it is here. Glad because it has forced me to look at where I am at this moment. I have discovered something that doesn’t make me entirely happy.
I was comfortable over the summer. I relaxed, enjoyed my family time, focused on our Beachbody business, and life was good. Good in a VERY relaxed, lackadaisical sort of way. Now in retrospect I should have approached my summer a bit differently. Instead of seeing it as strictly a “vacation” I should have seen it as an “off season”.
When professional athletes are not competing they don’t just stop whatever they are doing and begin eating Krispy Kremes for every meal. They continue their conditioning and their nutrition so that when game time arrives or training camp begins they are in shape so that they can perform to their highest level. Why wasn’t I in that same mindset? Can you tell I’m in football mode now? LOL.
Anyway, I’m not saying that I’m an athlete by any stretch of the imagination, but I do want my body to continue to function at the level that I have grown to like. It didn’t get that way by eating a bag of coconut M&M’s everyday or just going through the motions of my workouts. I did it by committing to myself...committing to changing my habits to include regular strenuous exercise (P90X) and healthy nutrition. That is exactly what I am doing again. I just finished a 3 day Shakeology jumpstart, losing 7 lbs and most of my cravings. I am following my schedule, I’m tracking my food intake, and I’m being disciplined in every aspect of my Beachbody experience..whether that be coaching, training, or in my daily accountability. Please join me in this quest to be consistent and healthy not just for myself but also for my entire family. That is the reason we started and that is the reason I continue.
I was comfortable over the summer. I relaxed, enjoyed my family time, focused on our Beachbody business, and life was good. Good in a VERY relaxed, lackadaisical sort of way. Now in retrospect I should have approached my summer a bit differently. Instead of seeing it as strictly a “vacation” I should have seen it as an “off season”.
When professional athletes are not competing they don’t just stop whatever they are doing and begin eating Krispy Kremes for every meal. They continue their conditioning and their nutrition so that when game time arrives or training camp begins they are in shape so that they can perform to their highest level. Why wasn’t I in that same mindset? Can you tell I’m in football mode now? LOL.
Anyway, I’m not saying that I’m an athlete by any stretch of the imagination, but I do want my body to continue to function at the level that I have grown to like. It didn’t get that way by eating a bag of coconut M&M’s everyday or just going through the motions of my workouts. I did it by committing to myself...committing to changing my habits to include regular strenuous exercise (P90X) and healthy nutrition. That is exactly what I am doing again. I just finished a 3 day Shakeology jumpstart, losing 7 lbs and most of my cravings. I am following my schedule, I’m tracking my food intake, and I’m being disciplined in every aspect of my Beachbody experience..whether that be coaching, training, or in my daily accountability. Please join me in this quest to be consistent and healthy not just for myself but also for my entire family. That is the reason we started and that is the reason I continue.
Tuesday, July 6, 2010
How do you react?
Say the right words, Read the right books, Listen to the right tapes, Be with the right people, Do the right things, Pray the right prayer. We all worry that we aren’t enough or aren’t doing enough to be successful. What do you do to tip the balance in your favor? Do you keep moving forward or allow life to stop you in your tracks?
Struggles..they are what defines us. When faced with something that seems insurmountable, how do you respond? I don’t know about you, but I never plan out how I react to situations, it just seems to happen. Like the other day for instance. I was being very specific in what I needed to accomplish, highly motivated to take on the mountain of to do’s I had written down. The boys were going to be off getting some awesome “boy time” outside playing baseball so I had the house to myself. I was excited because my house was quiet and I just knew I would be very productive!
I accidentally knocked my insulated coffee mug off of my desk with the lid open and it began to spill on my hardwood floors. I bent down so I could pick it up, accidentally knocked it under my wheelchair as I am parked at my desk. I couldn’t get up unless I moved my wheelchair from the desk so I had to roll backwards and thus dragging my coffee cup with me spilling coffee all the while. I did not react well. I was angry at the weakness being shown in myself. I ranted and raved, talking very disparaging about my MS I must admit. I did finally calm down and became the rational person I am usually.
I managed to set the cup upright but not before I had coffee all over my floor. I couldn’t use my wheelchair to get rags because it would have had to roll through the spill, so I had to walk. If you have ever seen me walk it is a slow process, considering I wasn’t even able to stand until I started P90X and Shakeology this is a huge step for me..literally! I didn’t have a cane, walker, or even an able bodied person to help me so I had to use walls to keep me balanced and upright. I did it..admittedly it wasn’t pretty but I succeeded in doing something incredibly basic and it was a triumph for me. You see until Dan and I changed our lives if I had to do something like that it would have been impossible. In fact, I remember one time falling and having to army crawl somewhere just 10 feet away and it taking 30 minutes. This little speed bum took me less than 10 minutes to clean up. I felt incredibly victorious!
I share this with you because I wanted you to see that struggles come in all shapes and sizes. Some struggles are HUGE and life threatening, but struggles also come in little things like spilled coffee. You will continually face things in life that will either set you back or will strengthen you. I spent several years letting little and big struggles beat me down. I refuse to do that anymore! I am in control of my life and how I respond to the things going on around me are a direct reflection of that mindset. I encourage you to be in control of your current struggles, whatever they might be. It all begins with you!
Struggles..they are what defines us. When faced with something that seems insurmountable, how do you respond? I don’t know about you, but I never plan out how I react to situations, it just seems to happen. Like the other day for instance. I was being very specific in what I needed to accomplish, highly motivated to take on the mountain of to do’s I had written down. The boys were going to be off getting some awesome “boy time” outside playing baseball so I had the house to myself. I was excited because my house was quiet and I just knew I would be very productive!
I accidentally knocked my insulated coffee mug off of my desk with the lid open and it began to spill on my hardwood floors. I bent down so I could pick it up, accidentally knocked it under my wheelchair as I am parked at my desk. I couldn’t get up unless I moved my wheelchair from the desk so I had to roll backwards and thus dragging my coffee cup with me spilling coffee all the while. I did not react well. I was angry at the weakness being shown in myself. I ranted and raved, talking very disparaging about my MS I must admit. I did finally calm down and became the rational person I am usually.
I managed to set the cup upright but not before I had coffee all over my floor. I couldn’t use my wheelchair to get rags because it would have had to roll through the spill, so I had to walk. If you have ever seen me walk it is a slow process, considering I wasn’t even able to stand until I started P90X and Shakeology this is a huge step for me..literally! I didn’t have a cane, walker, or even an able bodied person to help me so I had to use walls to keep me balanced and upright. I did it..admittedly it wasn’t pretty but I succeeded in doing something incredibly basic and it was a triumph for me. You see until Dan and I changed our lives if I had to do something like that it would have been impossible. In fact, I remember one time falling and having to army crawl somewhere just 10 feet away and it taking 30 minutes. This little speed bum took me less than 10 minutes to clean up. I felt incredibly victorious!
I share this with you because I wanted you to see that struggles come in all shapes and sizes. Some struggles are HUGE and life threatening, but struggles also come in little things like spilled coffee. You will continually face things in life that will either set you back or will strengthen you. I spent several years letting little and big struggles beat me down. I refuse to do that anymore! I am in control of my life and how I respond to the things going on around me are a direct reflection of that mindset. I encourage you to be in control of your current struggles, whatever they might be. It all begins with you!
Friday, June 11, 2010
How is your workouts going?
Are you committed to a workout program? Any workout program..it doesn't have to be P90X!
One of my all time favorite blogs to follow is Steve Edwards ( http://steve-edwards.blogspot.com ) He never ceases to enlighten and encourage me when it comes to how my body works. In this post he is specifically talking about Beachbody programs. I love that he is simply telling people that it doesn’t matter which program from Beachbody you choose, they all work.
I laugh because before I had to deal with the issue of my MS I was a very active person..I did aerobics, I walked, I jogged, I played sports, etc. and I have to admit I was a bit of a fitness snob! I was convinced that the exercise I chose at the time I was doing it was the ONLY thing that would work. Steve does an excellent job of mentioning that each program is tailored to a person’s interests and likes.
All of the programs work...I have seen that in my little circle! The difference with these programs versus the workouts I used to do, is that we at Beachbody have thought of everything to help you succeed. The exercise programs are top notch, our nutritionals ( ahem..Shakeology!) are world class, and we have a tremendous online community to support you the entire time! Between Dan, myself,my inlaws, my sister, and our friends, we have used over 9 different programs and we have all lost weight and gained energy! Over 250 lbs in the last year! So don’t get hung up on doing a specific program because your friend is doing it, pick one that interests you. Commit to the nutrition plan and the schedule that comes with the program and you will see success! Besides, you will have an entire network of Beachbody friends like Dan and myself to help you every step of the way! You are the next transformation winner, I can feel it! :)
One of my all time favorite blogs to follow is Steve Edwards ( http://steve-edwards.blogspot.com ) He never ceases to enlighten and encourage me when it comes to how my body works. In this post he is specifically talking about Beachbody programs. I love that he is simply telling people that it doesn’t matter which program from Beachbody you choose, they all work.
I laugh because before I had to deal with the issue of my MS I was a very active person..I did aerobics, I walked, I jogged, I played sports, etc. and I have to admit I was a bit of a fitness snob! I was convinced that the exercise I chose at the time I was doing it was the ONLY thing that would work. Steve does an excellent job of mentioning that each program is tailored to a person’s interests and likes.
All of the programs work...I have seen that in my little circle! The difference with these programs versus the workouts I used to do, is that we at Beachbody have thought of everything to help you succeed. The exercise programs are top notch, our nutritionals ( ahem..Shakeology!) are world class, and we have a tremendous online community to support you the entire time! Between Dan, myself,my inlaws, my sister, and our friends, we have used over 9 different programs and we have all lost weight and gained energy! Over 250 lbs in the last year! So don’t get hung up on doing a specific program because your friend is doing it, pick one that interests you. Commit to the nutrition plan and the schedule that comes with the program and you will see success! Besides, you will have an entire network of Beachbody friends like Dan and myself to help you every step of the way! You are the next transformation winner, I can feel it! :)
Monday, May 24, 2010
New Workout Programs from Beachbody!
Beachbody isn't just about P90X and Tony Horton..we have more! I wanted to talk about two wonderful workout programs from Beachbody coming out soon. The end of May, Body Gospel will be making it's debut and Beachbody is pulling out all the stops. A worldclass workout filmed in front of a full choir and Donna Richardson Joyner leading real people to work out . This will also have the standard nutrition guide as well as a daily devotional to help you stay motivated and on track with your nutrition.
The second is TURBO FIRE! This is the next in line following Turbo Jam and it is fantastic! I had the privilege of working out to this at Summit with Chalene Johnson and it was amazing! This workout is High Intensity Interval Training and is designed to burn more fat than strict cardio based programs. I posted a preview at the bottom of this page so you will have to check it out. This will be something you have to try to believe!
Hope you all have a great day! :)
The second is TURBO FIRE! This is the next in line following Turbo Jam and it is fantastic! I had the privilege of working out to this at Summit with Chalene Johnson and it was amazing! This workout is High Intensity Interval Training and is designed to burn more fat than strict cardio based programs. I posted a preview at the bottom of this page so you will have to check it out. This will be something you have to try to believe!
Hope you all have a great day! :)
Friday, May 21, 2010
Who takes care of you?
Too many of us become overwhelmed, stop taking care of ourselves and expect others to step in and do it for us. This is what led me to begin my downward spiral before Dan found Beachbody. I didn’t think I was of any value to others, I felt that I wasn’t able to take care of myself or my children and I found it easier for others to do it for me. I became dependent on others to motivate me, I found myself feeling unworthy. Sounds pretty depressing doesn't it..exactly. Depression was a constant in my life just 14 months ago. So how did I take the steps to change that? I got moving!
It doesn’t matter what you choose to do as long as you are doing something. Go for a quick walk, jog in place in your living room, do jumping jacks, or like me sit in your chair and move your arms! Get your blood pumping!
I chose to do P90X because my husband was doing it and it looked like fun. We modified the program to fit my ability. Just becoming active changed my perspective because it gave me a feeling of accomplishment. If you are feeling lost in the shuffle of life, exercise can help with that! There are several articles that discuss the benefits of exercise when dealing with depression. I didn’t want to hear about that when I was drowning in my own issues but now I see that it truly helped. It was the catalyst to turning my life around. By getting my body moving again with P90X then adding the superior nutrients in Shakeology, I found myself again. I became the person I wanted to be, not the one that MS was forcing me to become. That was a year ago, and our family life is completely different. I am finally feel like I am worthy of being taken care of by the most important person in my life...me! I still have Multiple Sclerosis, but it doesn’t have me.
Suffer from depression? http://bit.ly/boDhM4
It doesn’t matter what you choose to do as long as you are doing something. Go for a quick walk, jog in place in your living room, do jumping jacks, or like me sit in your chair and move your arms! Get your blood pumping!
I chose to do P90X because my husband was doing it and it looked like fun. We modified the program to fit my ability. Just becoming active changed my perspective because it gave me a feeling of accomplishment. If you are feeling lost in the shuffle of life, exercise can help with that! There are several articles that discuss the benefits of exercise when dealing with depression. I didn’t want to hear about that when I was drowning in my own issues but now I see that it truly helped. It was the catalyst to turning my life around. By getting my body moving again with P90X then adding the superior nutrients in Shakeology, I found myself again. I became the person I wanted to be, not the one that MS was forcing me to become. That was a year ago, and our family life is completely different. I am finally feel like I am worthy of being taken care of by the most important person in my life...me! I still have Multiple Sclerosis, but it doesn’t have me.
Suffer from depression? http://bit.ly/boDhM4
Tuesday, May 4, 2010
WOW!!!
What a weekend!!!!
I am brimming over with excitement today. This past weekend was Beachbody’s annual Summit. If you are on facebook you will have seen that I was the female GRAND PRIZE WINNER! I wanted to write something profound today, so here I sit in front of my computer racking my brain for something meaningful to say that will convey exactly how I am feeling. I’m thinking…I’m thinking….still thinking….okay here goes…
THANK YOU
That is the most profound thought in my head right now. As I was immersed into the Summit experience with over 1100 people who have been touched in someway by Beachbody, whether that be as a customer who changed their fitness level or by the struggling single mom who is using her Beachbody business to pay her bills, I was in awe of the positive, loving spirits that surrounded me. From the very first day Dan and I arrived at our hotel I was immediately touched. As soon as we pushed through the doors, we were approached by two beautiful women who had flown from the Netherlands to tell me how I had inspired them. My heart began to swell..as well as tears..to see how much love was in their eyes. I had never personally spoken to them before that moment, but in that first meeting, I felt full of awe and my heart began to swell.
It continued from there. I heard wonderful, amazing stories from so many that said learning about my struggles and how I pushed through them had changed or inspired them to do the same in their own lives. We would hug, and I would even cry a few happy tears, and my heart would swell a little more. Then I would talk to someone who either had MS or knew of someone with MS. We would talk of ways to encourage and support each other and their loved ones. I saw people who were involved in MS Society events like walks, bike rides, and volunteering their support and my heart would again swell.
I felt that love with every conversation, every smile, and every hug until I thought my heart would burst. I loved the stories of people helping people through their trials. We were bombarded with positive energy from all angles. Each and every person there was a survivor in some amazing fashion and I felt so honored and humbled to be on that stage in the end. That is the reason for my “profound” statement in the beginning…I again say from the bottom of my heart..
THANK YOU
Because while you were telling me of how I inspired you and how amazing you found my story, I was thinking the same about each and every one of you. Lives were changed this weekend in the most beautiful way possible. You can be a part of that. You have a story..you can change peoples lives, you can make a difference. My only hope is that every person that reads this can feel my love because I am sending it straight to you.
I am brimming over with excitement today. This past weekend was Beachbody’s annual Summit. If you are on facebook you will have seen that I was the female GRAND PRIZE WINNER! I wanted to write something profound today, so here I sit in front of my computer racking my brain for something meaningful to say that will convey exactly how I am feeling. I’m thinking…I’m thinking….still thinking….okay here goes…
THANK YOU
That is the most profound thought in my head right now. As I was immersed into the Summit experience with over 1100 people who have been touched in someway by Beachbody, whether that be as a customer who changed their fitness level or by the struggling single mom who is using her Beachbody business to pay her bills, I was in awe of the positive, loving spirits that surrounded me. From the very first day Dan and I arrived at our hotel I was immediately touched. As soon as we pushed through the doors, we were approached by two beautiful women who had flown from the Netherlands to tell me how I had inspired them. My heart began to swell..as well as tears..to see how much love was in their eyes. I had never personally spoken to them before that moment, but in that first meeting, I felt full of awe and my heart began to swell.
It continued from there. I heard wonderful, amazing stories from so many that said learning about my struggles and how I pushed through them had changed or inspired them to do the same in their own lives. We would hug, and I would even cry a few happy tears, and my heart would swell a little more. Then I would talk to someone who either had MS or knew of someone with MS. We would talk of ways to encourage and support each other and their loved ones. I saw people who were involved in MS Society events like walks, bike rides, and volunteering their support and my heart would again swell.
I felt that love with every conversation, every smile, and every hug until I thought my heart would burst. I loved the stories of people helping people through their trials. We were bombarded with positive energy from all angles. Each and every person there was a survivor in some amazing fashion and I felt so honored and humbled to be on that stage in the end. That is the reason for my “profound” statement in the beginning…I again say from the bottom of my heart..
THANK YOU
Because while you were telling me of how I inspired you and how amazing you found my story, I was thinking the same about each and every one of you. Lives were changed this weekend in the most beautiful way possible. You can be a part of that. You have a story..you can change peoples lives, you can make a difference. My only hope is that every person that reads this can feel my love because I am sending it straight to you.
Friday, April 16, 2010
This little light of mine...I'm going to let it shine..
Did you ever have one of those days? I think I have had one of those days for the last week! I wake up every morning with a super attitude, ready to take on the world, and before you know it, I am being bombarded with negativity! Wow! Does it have to be this hard? The answer apparently is yes, or at least that is what I thought.
Upon closer examination I realized that it wasn’t that everything around me was negative it was that I had stopped nurturing that positive feeling I had when I began my day. It’s not that life had instantly gotten harder; I unfortunately let little things happen to undermine that positive spark, my positive “little light of mine”. I had let little things like burning my hand making toast for my son, spilling almond milk as I made my Chocolate Shakeology, and not getting my workout in when I wanted to completely derail my positive attitude. So I stopped, took a deep breath, hugged my boys, and started my workout. I took the first step I could to change my attitude. I surrounded myself with love and then stepped up to do something I love! I have to say..I killed P90X Back & Biceps!
I rediscovered that my attitude was completely under my control. I was not a victim of circumstances. I was not a victim of my toaster, my clumsiness, or any disease. I was not a victim to ANYTHING!! I feel good…I am so back!! I have my head on straight and my sweat on! Come join me anytime, I’ll gladly share my “little light”. :)
Upon closer examination I realized that it wasn’t that everything around me was negative it was that I had stopped nurturing that positive feeling I had when I began my day. It’s not that life had instantly gotten harder; I unfortunately let little things happen to undermine that positive spark, my positive “little light of mine”. I had let little things like burning my hand making toast for my son, spilling almond milk as I made my Chocolate Shakeology, and not getting my workout in when I wanted to completely derail my positive attitude. So I stopped, took a deep breath, hugged my boys, and started my workout. I took the first step I could to change my attitude. I surrounded myself with love and then stepped up to do something I love! I have to say..I killed P90X Back & Biceps!
I rediscovered that my attitude was completely under my control. I was not a victim of circumstances. I was not a victim of my toaster, my clumsiness, or any disease. I was not a victim to ANYTHING!! I feel good…I am so back!! I have my head on straight and my sweat on! Come join me anytime, I’ll gladly share my “little light”. :)
Sunday, April 4, 2010
Happy Easter!
I love Spring! This is the time when everything just oozes hope and renewal. Those are my thoughts today as I jot this note to say..take advantage of this opportunity to renew yourself! Be true to you and take care of yourself. Emotionally, spiritually, and nutrionally! No one else will take better care of you than you will, I promise! :)
I spent many years believing that I wasn't important enough to make a priority. My husband and my boys were terrific at always making me feel special and important in their eyes. In my own, I was nothing but a liability to an otherwise healthy, normal family. Frustrating to them, depressing to me. Wow..so many years wasted that I would love to have back!
I take care of me now. I eat right most of the time thanks to Shakeology and the nutriton plan that came with our P90X program. I exercise with my family and a virtual trainer in Tony Horton, and I am so much happier. I love life again and in turn I am able to share that love with my family. The saying is so right that in order to truly love others you have to love yourself first. Renew your love of self! You will not regret it :)
I spent many years believing that I wasn't important enough to make a priority. My husband and my boys were terrific at always making me feel special and important in their eyes. In my own, I was nothing but a liability to an otherwise healthy, normal family. Frustrating to them, depressing to me. Wow..so many years wasted that I would love to have back!
I take care of me now. I eat right most of the time thanks to Shakeology and the nutriton plan that came with our P90X program. I exercise with my family and a virtual trainer in Tony Horton, and I am so much happier. I love life again and in turn I am able to share that love with my family. The saying is so right that in order to truly love others you have to love yourself first. Renew your love of self! You will not regret it :)
Saturday, March 20, 2010
Miracles
I am the last person to jump on bandwagons. In fact, I am a fairly cautious person. When I was diagnosed with MS, I had everyone imaginable trying to show me a "miracle" cure. I had people a barely knew tell me that they had found a super product that would fight my symptoms. At that time I was desperate, so I tried most of it. I gradually lost the hope that a cure was coming in the form of medicine or in the form of something natural. Then as you can see by my video above, I just lost hope period. So why do I talk so glowingly about Beachbody and Shakeology? Oh, let me count the ways, at least 3 off the top of my head!
1) Energy! I went from never being hungry, having no will to move to working out and having fun with life again! I won’t bore you with details of how hard it was to get through my day just suffice it to say that I felt like I was walking through mud every waking moment. My thoughts were also swimming in mud so when I began to have energy again and I began to think clearer and all I had to do was drink a shake that tasted like a chocolate malt to get that result, it was a no brainer to me! It helped me control my cravings for sweets (huge struggle for me), and made my body begin to work the way it was suppose to..finally!
2) Biceps! I was a farm girl growing up. I rode horses and did everyday things thinking that was exercise. In high school I was the studious type so activity was somewhat sporadic. I was a jazzercise girl in college, I loved to play tennis and I really liked being active but I was never in shape, in fact I was rather plump. J It wasn’t until I started working out with P90X that I saw muscle forming on my body and weight dropping off. I was wearing sizes that were only a dream for me. I was instantly in love with Tony Horton and Beachbody!
3) Attitude! I mentioned that I was somewhat sad..okay, extremely sad. You can tell from my pictures the state I was in and unfortunately that is what was modeled to my boys. I am not kidding when I say that I pulled my family down to my level of disillusionment. Can you imagine seeing your primary caregivers..your parents..have no hope for the future? Dan and I didn’t. We were told that I would be in a nursing home by the age of 40 because I had such an aggressive disease. I was told that at the age of 28 with 2 young boys in my house. I still feel a little sick to my stomach when I remember hearing those words. Now look at my pictures..I am smiling and I am strong..both physically and mentally. Beachbody did this for me. I have the tools at my disposal to kick the @#!% out of my MS. I feel empowered to succeed in every aspect of my life. I have given my body what it needs…regular exercise, superior nutrition, and hope.
Wednesday, January 27, 2010
Don't give up!
Yesterday I worked out with my husband..Core Synergistics..from P90X. I of course had to modify a lot of the moves to fit me and my strengths but what I found in the process is that I could get a great workout! It was different than Dan’s but it was a great one for me! This workout was all about working my core which is difficult for me since I have reduced feeling from my chest down. I have to position myself in ways that work the muscle group targeted and trust that the muscles are working even though I can’t feel them. It is strange because I can feel more on the left side of my body so a logical person would assume that if I can feel it on one side than the other side would have to be working as well. I just kept telling myself to move..if nothing else..just move your arms..move what you can move! It must have worked because I am sore all over today! J Thank goodness for P90X Results and Recovery Drink and Shakeology!
My point with this is do not get frustrated if you can not perform exactly like it shows on the DVD or if you feel like you didn’t do as well as you expected to do. It is easy to say..this doesn’t work for me because it’s too hard. At that point I look at it as I have the ability to grow into the program. Be creative! There is a reason that Tony Horton continually says “modify”! It will be hard in the beginning because you will not be used to working the muscles correctly, but as you continue following the program you will get stronger and the moves that you struggled with will become easier and you will see results! You just have to stick with it..don’t ever give up!
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