Heather's Fitness Spot

I'm moving!

2010-08-04T14:25:00.002-04:00

This has been my home for so many years now, I hate to say goodbye. But, sometimes we just need to move on to grow. I've decided that I need a change. Change sparks inspiration! I'll probably never say goodbye to my sweet home here, but I will be mostly active in my new home. I sure hope you will come and welcome me there! It's still a work in progress, but join me on my new journey! Say hi, leave your comments!

See, just with my workouts, I've determined variety can be the spice of life! With that, I'm trying something bigger and better! I'm going to give myself a fresh start! It's going to spark a new fire in me! I can't wait to start this adventure, and I sure hope you'll join me!

You can follow me to my new home at

http://www.TheFitnessSpot.net

Hope to see you there!

Heather

Listen to your body!

2010-08-02T09:31:00.002-04:00

So, I started P90X again last week. Yup, I went all out. I wanted to do more and push it to an extreme. I told myself, I can! So, go for it. HA! That was a mistake. Ok, so I did chest and back and pushed out more reps then I ever did before. I went deeper into those push-ups, I stayed on my toes, I used a little support as I could on the chair for those pull-ups! I went full throttle on day 1.

Yup, I paid the price! By day 3, I was so sore! It actually hurt to put on deodorant. My arm pits were sore! I plugged through, Day 2 was plyo. I jumped higher, I went deeper. I was going to give it my all!

Day 3 rolled around and it was time for shoulder and arms. Yes, as I noted, I was sore from day 1. But, it wasn't going to stop me! That is until about the end of the first set. See, I went heavy here too! Then, my body had a sudden pain. Not, a soreness, a pain! I had this terrible pain in my shoulder/neck area. I immediately STOPPED the workout! I was not going to push through pain. Yes, I know soreness. I will push through soreness, but once that soreness becomes pain, it's time to stop.

That was Wed. of last week. Today, I still have a terrible pain in my shoulder/neck area. You know that kind that hurts to turn your neck, or the one that gives you tingles down the arms. I have been listening to my body! I stopped P90X and just decided that running on a treadmill would be fine for me. Ok, so I know Ms. I Can Do It, just prove that I can Over Do It!

I went full force only to cause an injury and set me back. I'm pretty sore that the pain is a really bad know in my shoulder, but I am paying close attention to it. I am listening to my body! And, I am letting it recover! I am modifying my workout to something that won't bother my back/neck area. Am I disappointed? YES! Am I said that my 90 days had to come to a quick halt almost as fast as it started? YES! But, I'm going to rest for the week or so to get well, then jump back into my program.

I want to say for all those that are reading this, learn from my mistake!

1. Don't be macho on day 1, ease into it. You can go a little lighter/slower on day 1. Trust me, you will still be sore if you give 100%, just don't be stupid about how you give 100%!

2. Listen to your body! Always! Know that you can work through soreness. Heck, one thing I have learned from P90X is that if you are sore from the chest and back, the next workout actually helps loosen that area up a little. Plus, you always have Yoga and Stretch in the schedule to get you back. But, when you get real pain, STOP! Let it heal completely before jumping back into it. If need be, see a doctor! But, don't keep going! You could do more damage then it's worth and be out a lot longer!

Obstacles

2010-07-26T08:28:00.003-04:00

Everyday we run into obstacles that try to derail us from reaching our goals. But, it's how we overcome these obstacles that makes us the winner!

This morning, I woke up to no power in my house. At first, I was like- but, I have this TO Do List that is crazy! I want to blog, I want to get my newsletter out to my peeps, I want to workout! I already have it set in my mind that today is a Tony Day! Chest and Back with some AB RIPPERX to be exact. That is just the start of all the things to do. There are emails, and chatting on Facebook, there are tools I want to create and just a life with power is nice. I mean, breakfast starts with some coffee and oatmeal! How do I make that without power? I look at it as my first of many obstacles for the day!

I decided that I would come to Starbucks for my coffee, my oatmeal, and yes to write my blog! Who knows what else I will get accomplished as I sit here (using their free wifi) as I enjoy my coffee!

See, since last night (or actually longer) I have been realizing I miss the challenge of Chest and Back. I miss the fact I was actually working toward my goal of one day doing a full unassisted pull-up! But, to do that I Need to actually do pull-ups! See Chalean Extreme with Turbo Fire is an incredible workout, and it's building those muscles. Yes, it's easier in a way, as there are no pull-ups in it. BUT, it's not helping me ever achieve my goal! So, I am not going to rid my life of Chalean Extreme, I am just going to add in some P90X! (I love variety anyway). This is my new goal, my mind is set! Push-ups and Pull-ups galore! I will love you again.

But, as I woke up excited to get jiggy with Tony, the power thing really threw me off. How? How am I going to do what I had on my list, that I had been thinking about? How can I push play if there is no power? Well, I could let this obstacle get in the way, but I won't!

After I finish my coffee, I will be heading home. I know that the P90X books include all the worksheets, plus I have them available in my workout log book! I'm just going to grab my worksheet and follow along! See, I have done the workout enough that when it says reverse grip chin-up, I know what that is and can do it! If I don't, I believe the P90X book explains all the moves in detail! So, I could always go there for a reference! Yes, I will miss Tony's off the wall humor, but no- this obstacle will not defeat me today!

Now, that said, what obstacle is getting in the way of you reaching your goals, accomplishing your to do's? What are you going to do about it? Are you going to sit back and let it happen, use it as the reason you did not get ahead? Use it as your excuse for the day? Or, are you going to rise above, find a way around it. Move past it to achieve or get yourself one step closer to your goal? Only you can do it! So JUST GET IT DONE!

Heather

If you'd like help reaching your fitness goals, please let me know. I'm a free coach and want to see you succeed! Sign up here for my free newsletter:

http://tinyurl.com/JoinMe4Free

Motivation and Getting it Done!

2010-07-22T07:33:00.005-04:00

Ok, I know it's been awhile since I blogged, but I am changing that. starting today, I am committed to writing a few times a week again! I've been in a writing slump lately! Yes, my newsletters have been late too.

Today's topic is motivation and get it done! Even though I haven't been writing, I have been working out everyday! I've been working out with my Chalean Extreme and Turbo Fire. I've also gone to a live workout with Tony Horton here in DC and ran a 5k race with Tony! So, the motivation to workout and get it done is there. But, the writing has not been. :-(

So, I was thinking, what drives me everyday to just get my workout in? I do it because it is good for me! It's taking me one step closer to my goal. It makes me feel good and overall makes me a happier person during the day! I do it because it is part of my routine. I have in my calendar what time of the day I will be working out, and I just do it! I don't allow myself excuses to skip a day!

I've been reaching out to my coachees lately! Yes, personally picking up the find and calling them! Just checking in and seeing how I can help! I've learned from each person how much my blogs and newsletters are helping them! I've had a lot of people commit that they missed the few that I skipped, or lacked reading my posts. That brought back warm fuzzies and made me realize it is important I keep in touch with you, that I do write more. It does help me stay focused and drives me forward as well. See, often times I write my blogs and newsletters and never get a whole lot of responses back from you. Therefore, I wonder if this is reaching people an making a difference. But, this week has taught me a lot! Thanks everyone that says you missed me! I promise to be around more!

That said, I am now going to schedule time for working out, blogging and sending out my newsletter because I know they are all important! I know if I make the time, put it on my to do list it will get done! So, be ready, as we take off! Come back often! Post comments and let me know what you want to hear about or how you are doing! I'm ready to go, are you ready to go too? Where? To be the best person possible! Healthy on the inside and out!

Thanks for the motivation to my friends to drive me in updating my blog more! I do love writing, and can't believe I stopped!

Here's to your health!

Heather

My Website: Heather's Fitness Spot

Facebook: Heather's Fitness Spot (Fan Page)

Little things over time...

2010-06-25T14:50:00.005-04:00

You know, I think everyone has some time in their "transformation" where they think that the results will never come. We get up everyday, we workout everyday, and we eat right all the time aiming for the bigger picture. Ok, yes we all slip a little here and there, but for the most part we are consistent. We are doing a little bit everyday and we are moving forward.

We all at some point wonder, when am I going to fit into these jeans, when am I going to see my arms all toned, when am I going to be running that mile without a break. We all have these feelings. It doesn't matter if we are new and making small steps or if we are doing this constantly for awhile, we all have a goal and we all wonder when we will achieve it. We all have our little doubts, or thoughts that you'll never hit that goal you see. But, if you stay focused and you keep going, and you keep doing a little bit everyday, you will be surprised one day when you wake up and brush your teeth and what do you see in the mirror, some cuts on your arms Those cuts show the bicep or shoulder muscles you worked hard to get. Maybe you stepped on the scale and it finally budged in the direction you have been waiting for! Maybe your jeans are a little loser then they were yesterday or your in a new belt hole.

What I'm saying is that if you keep going, you keep doing the little things that improve your health everyday, eventually you will get to your goal! They will suddenly appear to you! So, start paying attention! Look for the small things, look for the day you pushed a great workout an were not out of breath, look for the day you increased the weights because what you used the last time where too light, look for the day that cut in your arm or stomach just starts to appear! Then tell everyone! Tell people your making progress and all your hard work is paying off! You know why? When you tell someone of your accomplishments, its a reward for sticking to it everyday! Yes, it's a small step, but it's a step! When you have something to shout out about, then you know what- you'll have set your mind up to look for the next small step toward your goal. Ok, so your a little shy and don't feel like telling the world about your success, here is a secret that I do.

Every morning when I wake up, I grab my little journal. I write down 7 things that I was successful at the day before. I write down 7 little things that pushed me to my goal or you know what, that made my day! I focus on each little step in my journey! I write down that I skipped the cake at the party or that I did a workout and was at a higher intensity then the day before. Sometimes, I just write - I did my workout when I didn't want to! On good days, I write, I say my shoulder muscles when I brushed my hair. Today, I was happy to say, even my shadow looks fit! By spending 5 minutes each morning to focus on what you accomplished and achieved that day before will set your day up to do and achieve a little more today! These little 7 things will add up over time! Then, sooner then you think, you will be writing that you achieved your goal! Only to find out, at the same time you achieved one goal, your starting on a new one!

So, do a little bit everyday! Write down your little successes! When your having a bad day, and think your not going anywhere, then look back on your journal and look at all the things you have achieved! Look at all the little struggles you had on the way, yet managed to accomplish and overcome!

This trick can be used for anything in your life! Reach all your dreams, not just your health and fitness goals! Write down the little things that drive your day, make you happy, make you a SUCCESS!

Have a great day!

Heather

I'm a fitness coach and can help you reach your dreams. You know what, I do this for free! Join me today by signing up here, after you sign up email me and let me know how I can help you! I know you can SUCCEED : http://tinyurl.com/JoinMe4Free

I hate to cook

2010-06-15T11:31:00.005-04:00

Ok, I admit it. I hate to cook. You know why I hate to cook, I hate the process of figuring out what to eat. Have you ever asked your family, what do you want for dinner. I ask my husband that and get I dunno, or I don't care, or something similar to that all the time. It drives me crazy. So, then I hit the grocery store after work and wonder around going, what am I going to make.

Now, if you know me, my cooking skills are fairly limited. I'm kind of boring. If you ask me to pick something up for dinner, normally it would be chicken or fish, add a veggie and because I dunno what else, I would add in rice or pasta. But, you also know that I like to watch what I eat. And carbs for dinner at night was typically not on my menu. So, that meant no pasta or rice for me and a very boring dinner!

I have to say, Beachbody has revised their meal plan. Their menu has been totally expanded. I am beginning to fall in love with this! Here is why.

First, for those who don't know how to eat or how much to eat or what kind of diet they should follow, they give you a way to determine which will best suit your needs. I choose a 1500 calorie slim down as my typically planner. It fits, plus I know I can up/lower the calories a little based on what I did for the day. This makes it simple for those just getting started, because we all know a good healthy diet is hard to figure out! But, it's also the most important step.

Ok, so now I am in my diet, I go to the various meals and pick them out. I still may not follow the whole meal plan exactly as written. Like, I don't eat bacon, so bacon and eggs not going to happen. For me, I'd up modifying this meal to replace the bacon. (I know with the program you can save/modify meals and keep them as favorites for later, I still haven't gotten that far into using it yet.)

But, the other day I picked out 2 of the meals for the weekend. I wanted to try the Pesto Chicken Artichoke Wrap for lunch and the Scrumptious Salmon Cakes for dinner. I absolutely loved that I could just quickly print the meal, all the ingredients, and the how to cook instructions so that I could take it to the store with me then also keep on the counter to cook. Plus, when I printed it out, it was an entire meal. The salmon cakes meal had a pasta penne side dish with cheese and sun dried tomatoes! (yes, I did eat my pasta, but substituted whole wheat pasta in, so felt ok about it) and for dessert raspberries! I loved that I did not have to search through a cookbook, then right a list, then leave my book on the counter to get all messy (yes, I am also a messy cook, ask my hubby what the kitchen looks like when I'm done. )

I also loved that I could log on to the meal plan from my iphone. It was perfect to check while I was in the store trying pick up stuff for a healthy snack option that I decided on while there not pre-thinking like I should have done! I will use this the next time I stop at the grocery store on the fly home. I can quickly look up a meal, pull up the ingredient list and shop!

Anyway, I made the pesto chicken wrap for lunch. I chopped up the chicken in my Magic Bullet blender! HA, that thing can make more then Shakeology or protein shakes! This wrap was so easy. I loved the flavor of the pesto and the artichoke. It was a perfect light summer meal that I will make again! I also doubled the recipe so I could have enough for my husband. I think we ended up making at least 4 wraps from it! There was no need to really double it, but now I had lunch for the next day too!

Then last night I made the Salmon Cakes. Being from Maryland, I love crab cakes, but hate all the filling they throw into it, so was a little concerned at first how these would turn out. I have to say, these were really easy to make. I did swap out corn flakes with a little bread crumbs (don't worry, it's not a lot that you throw in, only like 2 spoonfuls or so). I also made the pasta with sun-dried tomatoes and cheese. I used blackberries for dessert since I couldn't find the raspberries. I'm also concerned that my husband will hate my "healthy" cooking. Mainly because as I noted above, I try to cook healthy, but that usually lead to boring and bland! Well, I got the seal of approval from Michael! I can cook! And knowing that I can do it a little easier with the right tools, I may just do more of it! (Yes, in this terrible economy, going out to dinner is way to expensive. So, we need to change. Plus, it will help me stay on track with reaching my goals)

I will definitely be using more of the club meal planner. I may let it just print the entire shopping list for my entire week and just follow it one day! Why spend time re-creating it when it will do it for me. (And, yes, you can take out meals you don't like and replace them with some of your favorites. Time is so limited these days, I need an assistant! This meal plan is my personal assistant to a healthy menu! Ok, it would still be nice if I had a personal chef, but this will have to do for now!

If your like me and you hate to cook or don't know what to cook, but are looking for a healthy way to stay on track. I really recommend you check out the new Beachbody Meal Planner. Yes, it costs $2.99 a week, but for it to give you endless meals, your entire week planned out to your meal plan requirements, a shopping list,... it makes it so worth it (plus all the other club tools you get!)

You can learn more about the club meal plan on my website at http://www.HeathersFitnessSpot.com, go to the Join tab. Or you can join today and download your recipe for tonight's dinner at http://preview.tinyurl.com/BeAClubMember

Ok, now maybe I can say - I like to cook!

Have a great day!

Heather

Visit my website to find a workout program that will get you results!: Heather's Fitness Spot

Join me on Facebook for more fitness tips and motivation: Heather's Fitness Spot

Body Bugg, is it work it?

2010-06-14T07:21:00.004-04:00

I want to give my thoughts on the Bodybugg!

I hear a lot of people talk about it and wear it and use it. But, I want to tell you my experience.

I bought mine about this time last year. I thought it was great. I wore it everyday for awhile. At first it was a huge eye opener. I couldn't believe that walking 10,000 steps a day was really hard! I know there were days that I would get on the elliptical at night and do an extra 20 minutes just to get my calorie burned or steps in before I went to bed. Whatever it took to reach my goal of 2200 calories burned a day and 10,000 steps.

I found myself walking in circles when I pumped gas or waited at the photocopied. I found myself taking the long way to walk where I wanted to go, or just walking the dog a little further. This is where the Bodybugg was awesome! It pushed me to do a little more each day.

I also used the Bodybugg religiously when I trained for my marathon! It not only told me that I ran over 50,000 steps in 5 hours, but it told me my calorie burn! I knew exactly how many calories I was burning and knew when I needed to feed it! So, another great bonus!

What I did not do all the time was track my meals! To get the best benefits of the BodyBugg you need to log in all your meals and the calories for each meal. I mean, it's meant to tell you calories in- calories burned to tell you your over or deficit. That is the ONLY way you can track to reach your goals! i' be good on some days and other days I would be horrible at tracking my meals! So, I never really took full advantage of the use of the Bodybugg!

I did invest in the watch. If I got it again, I would have to have the watch! I used my watch everyday to see in real time what I was doing. That is what pushed me to do a little more each day. Plus, I hated to download the band every night (agin, I wasn't logging on every night to track my calories either) to get my results. Now, the band holds everything for 1-2 weeks, so you don't need to download it immediately. But, then if you don't have the watch how do you know if you reached your goals?

Now, to download into their software, you get a few membership, I think 6 months. After that you pay more $$! I don't know how much, I never renewed mine!

Here is what I HATED. I hated the arm band. So unattractive! I got so many comments on it, what is that, what are you doing, you don't need to lose weight..... Also I had it during summer. HELLO, I am not getting a stupid tan line around my arm! So, there were a lot of times I never wore it. Like sailing all day! Heck I was in a swimsuit, how did that look! And, I saw people wear an arm band to dinner where they wore a nice dress. The arm band looked stupid! Totally not a fashion statement (and the watch is just evenly as ugly! It's way to large for my small wrist). My husband cringed that I wore the band just in the car, and I always removed the band before entering a restaurant or certain places!

Again, I hated tracking food all the time. YES! I so think you need to do this to get best results. Me, I tend to track my meals for a week, then not for a month or so. Then I track again to get back on track, and not for awhile. But, to get the benefit of the bodybugg you need to track it. Otherwise, you can not determine the real calories burned to the calories consumed to tell you if you were on track!!!! Plus, tracking calories in, to me is a real guessing game too. Unless you measure and know exactly everything you eat! No guessing, or you are probably underestimating!

I absolutely think that the Bodybugg is a cool and excellent tool. It can be a real eye opener. But, I think it was almost $200-$300 to get the band, the watch and the 6 months of software. I honestly have to say, I have a Polar Heart Rate Monitor (which I also wore during my half marathon and during full days of skiing - including the chest band and only cost about $60). I would much rather wear a chest band and the Polar watch (A lot smaller and more lady like then the Bodybugg watch). The chest band is under cloths and can't be seen, once on I never noticed it. The Poloar HR monitor tracks calories!!! Plus, it tracks your heart rate (Something the Bodybugg doesn't do!) Of course, the HR monitor does not track activity and steps. SOO, its a trade off.

My recommendation- unless you are serious about getting results, serious about tracking all your meals in programs like myfitnesspal.com or the BodyBugg software, and serious about wearing the arm band even if it means comments and goofy tan lines, then pass on the cost of the BodyBugg and go with a good Heart Rate monitor! If you can be serious of all the above, then go with the Bodybugg! It will get you the results you want, because it will open your eyes to what your missing. But, to me, after about 4 months, the novelty wore off!

Just my honest thoughts. I know a lot of people swear by it and can't live with out their Bodybugg. I also know when I wore it everyday, as I said I know I did more! So, if you want to push yourself to lose those first 10 or the last 10, if you really use it or even if it helps you to do a little more, I'm sure it will help! But, know that in 5 months, you may grow bored of the extra step of everything you need to do (track, charge, download, ....) that you may stop wearing it. Then, is it still going to be worth the cost and worth the membership cost???

Hope this helps! That said, I still want to wear my Bodybugg to see how many calories/steps are in a crazy Insanity workout! I guess I need to find it, charge it, set it up and wear it again for awhile!

How Fit Are You?

2010-06-08T07:54:00.002-04:00

I love this article from Runner's World Online, I just wanted to share. Note, it maybe a little long. I know it's geared to running, but just think of all activities/life that this is good for! And, I look at this and see P90X all over it! If you need to improve any of these items, then check out P90X, it covers upper and lower body strength training, it covers ab work, it covers plyometrics which will help speed, it has Kenpo for cardio, it has yoga for balance and flexibility! P90X is truly and all around program that can get you the results you want! Do this test before and after your round of P90X and see how much you improve by!

Heather

Visit my Website: www.HeathersFitnessSpot.com

Email Me at HeatherB@BeachbodyCoach.com

HOW FIT ARE YOU?

If you want to perform at your full potential, you need to take a comprehensive approach to your running. That means targeting areas of fitness you may not normally pay attention to, like flexibility, balance, and mobility.

By Jenny Everett

From the June 2010 issue of Runner's World

CORE STRENGTH

A strong core—the muscles in your abdominals, back, and glutes—gives you stability, power, and endurance. "If your core muscles can't support your pelvis, it will drop, which causes your hips, knees, and ankles to lose proper alignment," says Michael Fredericson, M.D., a professor of sports medicine at Stanford University. "When this happens, you can't absorb forces appropriately, and your muscles fatigue quickly."

TEST IT: Plank Get in plank position on your elbows. Your body should form a straight line from your head to your ankles. Once in position, time how long you can maintain it with perfect form (don't let your hips hike up).

SCORE IT:

Great	You can hold the position for two minutes without breaking perfect form.
Good	You can hold the position for 90 seconds without breaking perfect form.
Fair	You can hold this position for less than 90 seconds.

IMPROVE IT: The Sprinter Lie on your back with your hands at your sides, legs straight, and heels hovering six inches off the floor. Start sitting up while elevating your left arm with the elbow bent so it resembles a sprinter's pumping motion. At the peak of the sit-up, bring your right knee toward your chest. Return to the starting position, keeping your legs raised, and repeat with the opposite arm and leg. That's one rep. Do up to 20.

UPPER-BODY STRENGTH

A strong upper body makes it easier for a runner to hold good form, which can improve running economy—how efficiently you use oxygen while running. "The more economical you are, the less oxygen you will use, and the longer you can sustain a given pace," says Tom Holland, an exercise physiologist in New Canaan, Connecticut.

TEST IT: Push-Ups
Complete as many standard push-ups as possible, maintaining good form (don't let your back sag).

SCORE IT:

Age		20-29	30-39	40-49	50+
Great	♀	>23	>22	>18	>15
Great	♂	>30	>25	>21	>18
Good	♀	12-22	10-21	8-17	7-14
Good	♂	17-29	13-24	11-20	9-17
Fair	♀	0-11	0-9	0-7	0-6
Fair	♂	0-16	0-12	0-10	0-8

IMPROVE IT: Push-Up and Ball-Crunch Combo Get in push-up position with your shins on a stability ball. Complete a push-up, then pull the ball toward your chest. Return to start. Do two or three sets of 10 to 25 reps, resting 30 seconds between sets.

LOWER-BODY STRENGTH

The repetitive motion of running, in which you're using the same muscles in the same way over and over again, can strengthen some muscles more than others. "An imbalance between opposing muscle groups, such as your quadriceps and hamstrings, can lead to muscle pulls and knee pain," Holland says. "Strength training can balance out the lower body and prevent those types of injuries."

TEST IT: Squat Test
Squat down until your glutes graze the seat of a chair. Return to standing. Repeat as many times as possible, maintaining perfect form (knees behind toes).

SCORE IT:

Age		20-29	30-39	40-49	50+
Great	♀	>43	>39	>33	>27
Great	♂	>49	>45	>41	>35
Good	♀	25-42	21-38	15-32	10-26
Good	♂	31-48	29-44	23-40	18-34
Fair	♀	0-24	0-20	0-14	0-9
Fair	♂	0-30	0-28	0-22	0-17

IMPROVE IT: Walking Lunges
Holding dumbbells, step forward with your right leg and lower into a lunge. Return to standing as you step forward with your left leg and repeat. Continue "walking" for eight to 10 steps. Do three sets, resting 60 seconds in between.

FLEXIBILITY

A flexible body is worth striving for--it's more efficient, sees more gains in strength and endurance, enjoys more range of motion, and recovers more quickly. When your muscles are long and pliable, blood flows more freely. This means your muscles, ligaments, and tendons are better nourished and able to rebound faster after you run, says Cathy Morse, a yoga instructor and marathoner in Charleston, South Carolina.

TEST IT: Reclining Hand-to-Big-Toe Pose
Bend your left knee, and draw your thigh in. Loop a strap or belt around the arch of your left foot, and hold an end of the strap in each hand. Straighten the leg as much as possible while pressing your heel toward the ceiling (shown at right). Walk your hands up the strap until elbows are straight. Gently bring your leg as close to your head as possible. Note the angle of the leg in respect to your grounded leg.

SCORE IT:


Great	♀	Greater than 90 degrees with leg straight
Great	♂	Greater than 45 degrees with leg straight
Good	♀	Greater than 90 degrees with leg slightly bent
Good	♂	Greater than 45 degrees with leg slightly bent
Fair	♀	90 degrees or less
Fair	♂	Less than 45 degrees

IMPROVE IT: Runner's Stretch
Stand with your glutes against a wall and your feet six to 12 inches from the wall's base. Bend forward and place your palms on the floor or a yoga block or footstool (shown above). To make it harder: Move your feet closer to the wall. Do this stretch postrun. Hold for 30 to 60 seconds. Rest for 30 seconds. Do three reps.

BALANCE

Running is an intricate one-foot balancing act. To stay steady on your feet, nerve endings in your joints and muscles (called proprioceptors) sense changes in your body position. Improving your balance can enhance the ability of these proprioceptors to anticipate movement changes so your runs are smoother and faster. Besides, studies show that balance naturally declines with age if you don't actively work on it.

TEST IT: Standing Stork
Place your right foot against your left leg. Start timing. Stop timing when your left foot moves or you lose your balance. Repeat on the other side. Average the times.

SCORE IT:

	Seconds
Great	>50
Good	26-49
Fair	25 or less

IMPROVE IT: One-Legged Squat

Place a stability ball between your lower back and a wall. Lift your right foot off the ground and lower down into a squat. Push back to start—but don't lower your right foot. That's one rep. Continue for eight to 10 reps, and then repeat on the other leg.

JOINT MOBILITY

Most runners realize their muscular flexibility could use some work, but they don't think about the range of motion of their joints. Joint mobility is a measure of how effectively you are able to move your ankles, knees, and hips through a normal range of motion. When these joints are tight, your body recruits other muscles, which then become overworked and vulnerable to injury, says Craig Rasmussen, C.S.C.S., a fitness coach in Newhall, California

TEST IT: Bar Squat
Stand with feet shoulder-width apart. Press a lightweight bar overhead. Squat down as low as possible, without letting the bar fall forward. Return to standing and do two more times. Repeat the test with your heels elevated on a two-inch-high board.

SCORE IT:


Great	If with feet flat on the floor, your torso is parallel to your lower leg throughout the test, your thighs are below parallel to the floor, and you're able to keep your knees aligned with your feet without knees caving inward.
Good	If you can meet the above parameters, but only with heels elevated on the board.
Fair	If you have trouble maintaining form in either heel position.

IMPROVE IT: Squat-to-Stand
Stand with feet shoulder-width apart. Grab your toes, bending your knees if you need to. Keeping arms straight, pull your glutes down and lift your chest while holding your toes. Reach up one arm, then the other, to form a "Y." Stand up, keeping arms raised. Repeat 10 times.

SPEED

Whether they're interested in running a personal record or simply finishing their morning five-miler in less time, most runners are interested in getting faster. What you may not realize, though, is that speed training can help prevent injury because it demands that muscles fire hard for a split second. This requires more power than slogging out miles, and therefore builds more muscle that can protect you from the wear and tear of distance running, says Martin Rooney, C.S.C.S., chief operating officer of the Parisi Speed School in Fair Lawn, New Jersey.

TEST IT: Lap Test
Go to a track and warm up with an easy 10-minute run. Then, using your watch to time yourself, run one lap (which is 400 meters or a quarter-mile) as quickly as possible. If a track isn't accessible, run a quarter-mile on a measured stretch of flat road.

SCORE IT:
Correction: The "Score It" table that originally ran with this article should have been age-graded. Here are the correct, adjusted times:

Age		18-25	26-35	36-45	46-55	56+
Great	♀	<60>	<65>	<70>	<75>	<80>
Great	♂	<55>	<60>	<65>	<70>	<75>
Good	♀	60-70 sec.	65-83 sec.	70-90 sec.	75-100 sec.	80-110 sec.
Good	♂	55-65 sec.	60-75 sec.	65-80 sec.	70-85 sec.	75-90 sec.
Fair	♀	>70 sec.	>83 sec.	>90 sec.	>100 sec.	>110 sec.
Fair	♂	>65 sec.	>75 sec.	>80 sec.	>85 sec.	>90 sec.

IMPROVE IT: Speed Drills
"There are two ways to get faster: Increase stride frequency and length," Rooney says. This first drill trains your brain and your muscles to communicate superfast—so your muscles fire quickly to improve stride frequency. The second works the hamstrings and glutes, the two muscle groups that control stride length.

1) Quick Steps Drill Take as many short steps as possible—as quickly as possible—for five yards. Walk five yards, then repeat. Do three sets of five reps. Rest 30 seconds between sets.

2) Straight Leg Bound Run 30 yards, taking as big of a stride as possible while keeping legs straight. Rest 60 seconds. Repeat up to five times.

ENDURANCE

Endurance can be thought of as how well all of your systems work together: Your heart-stroke volume (the amount of oxygenated blood pumped to the muscles with every beat), your muscle strength and efficiency (the muscles' ability to turn that O2 into energy they need to contract), your metabolism (how efficiently you metabolize fat and carbohydrates to use for fuel and flush out lactate build-up, believed to be a cause of muscle fatigue), and your neuromuscular system (your brain and body's ability to communicate about which muscles to contract and when). Sure, you work on your endurance every time you head out for a run. But the only way to track your progress is to have a controlled test that gauges how well these systems work together. Peter Park, C.S.C.S., Lance Armstrong's personal trainer and fitness expert for livestrong.com, developed this tempo-run test that measures your endurance in 45 minutes.

TEST IT: Treadmill Tempo
1) Set a one-percent incline. Warm up at an easy pace for 10 minutes.

2) Do a 30-minute tempo run at 85 percent of your maximum effort. This is a bit slower than your 10-K race pace--an 8 on a scale of diffculty from 1 to 10.

3) Cool down for five minutes, and note the distance you covered during that 30-minute tempo run. (It might be easier for you to gauge that distance if you reset the treadmill after your warmup.)

IMPROVE IT: Endurance Builders
Pick two of these three workouts, and do them on nonconsecutive days each week.

1) Run a lap of a track at 5-K race pace with 30 seconds of recovery between reps. If you scored Fair, do eight laps; if you're Good, do 10; if you're Great, do 12.

2) Do mile repeats 20 seconds faster than your 5-K race pace. Rest one minute between reps. If you're Fair, do three; Good, do five; Great, do eight.

3) If you're Fair, do a 12-minute tempo run at 85 percent effort. If you're Good, do two; if you're Great, do three.

Age		35 AND UNDER	35-50	50+
Great	♀	>4.6 miles	>4.2 miles	>3.8 miles
Great	♂	>5.2 miles	>4.8 miles	>4 miles
Good	♀	4-4.5 miles	3.8-4.1 miles	3.3-3.7 miles
Good	♂	4.2-5.1 miles	3.9-4.7 miles	3.5-3.9 miles
Fair	♀	<3.9>	<3.7>	<3.2>
Fair	♂	<4.1>	<3.8>	<3.4 miles

CARDIOVASCULAR STRENGTH

If your workouts are always at the same, comfortable pace, your cardiovascular system probably isn't as fit as it could be. "You need to move out of your comfort zone and force your heart to work harder and act more quickly in order to improve your cardiovascular fitness," says Tim Church, Ph.D., a professor at Louisiana State University. Your heart is like any other muscle. When it's challenged, it grows stronger. And when it's stronger, it can pump more blood with each beat, delivering more oxygen rich blood to your muscles so they can perform their best.

TEST IT: Step-Ups
The best, most accurate way to measure cardiovascular strength is to find a gym that tests VO2 max. But a simple step test can give you a general idea of where your blood-pumping engine stands. Using a 12-inch-high step (or the second stair of a flight in your house), step on and off for three minutes. Step up with one foot and then the other. Step down the same way. Try to maintain a steady, consistent four-beat cycle, "up, up, down, down." Aim for about 24 steps per minute. After three minutes, sit down and immediately check your heart rate—place your fingertips on the side of your throat and count the beats for one minute.

IMPROVE IT: Hill Repeats
Hill training forces muscles to recruit two to three times more muscle fibers than flat-land running, which makes it a great way to improve your cardiovascular strength, Park says. Do it once a week.

Find a hill that's two to three blocks long and that has a gradual incline—not too steep. After a 10-minute warmup, run up the hill at 80 to 85 percent effort, trying to maintain a consistent pace. This should feel slightly slower than your 10-K pace. When you reach the top, run slowly back down (recover for about one minute).

Age		18-25	26-35	36-45	46-55	56-65	66+
Great	♀	<93	<94	<96	<101	<103	<105
Great	♂	<84	<86	<90	<93	<96	<102
Good	♀	94-110	95-111	97-119	102-124	104-126	106-130
Good	♂	85-100	87-103	91-106	94-112	97-115	103-118
Fair	♀	>111	>112	>120	>125	>127	>131
Fair	♂	>101	>104	>107	>113	>116	>119

POSTURE

Maintaining good posture when you run allows you to breathe fully and prevents you from leaning forward excessively and putting too much stress on your knees, lower legs, and back. But many runners' trapezius muscles can become overactive when their upper back rounds too much and their head juts forward, says Craig Rasmussen, C.S.C.S., a fitness coach in Newhall, California. This creates upper-body tension that trickles down and throws off the alignment of the pelvis, hips, and legs, which can contribute to injuries.

TEST IT: Wall Stance
Stand with your back against a wall, feet hip-width apart and about 12 inches from the base. With palm facing toward the wall, place one hand on the small of your lower back as you press your lower back lightly against the back of your hand.

SCORE IT:


Great	With your head level, your butt, upper back, and back of your head are in contact with the wall.
Fair	Either your head, butt, or upper back have to strain to make contact with the wall, or don't touch the wall at all. This is an indication that you have too much curve in your upper back, a forward head position or a combination of both.

IMPROVE IT:
These exercises improve your thoracic mobility (spine flexibility), which prevents your back from rounding forward when you run. Do each exercise daily.

Back Roll — Lie on your back with a foam roller positioned below the base of your neck at the top of your shoulder blades. Slowly roll down to just below the bottom of your shoulder blades, then back up. Continue for 30 to 60 seconds.

Quadruped Rotation Extension — Get on your hands and knees and place the palm of your right hand on the back of your head. Bring the right elbow down toward your left knee. Next, rotate and extend the upper half of your torso by bringing the right elbow toward the ceiling. Repeat on the opposite side. That's one rep. Do 10.

Can I be an Instructor?

2010-05-16T07:44:00.004-04:00

Yesterday was a long day of sweating! It started at 9 am when I walked into a Turbo Kick training class to become an instructor! I want to lead my friends in group workouts, and being a Turbo Jam fan and a fan of Chalene Johnson, I thought - why not go for it and see if I can take and pass this class!

It's funny, I never took a real Turbo Kick class. I did sit in a few of Chalene's Turbo Fire classes, so I guess that is close? So, my only preparation for the class was my experience with Turbo Jam. But, I think it gave me enough background to take the instructor class.

The class was fun. It was a lot of good information on Turbo Kick and their classes. How to teach, from safety, forms, to cueing! But, it was the workouts that made the day!

We did some form work in the morning. Lots of ways to teach proper kicks, punches and learning the other fun moves that make Turbo Kick classes so fun! Then we did a master workout! That was at least an hour class with all these other instructors and gym members. A full blow, maximum intensity class! No holding back, so added jumps and burbees to make it as hard as possible for us! So, needless to say, by the end of the workout I was a dripping mess!

The day went on though, we had more class work, more form work. Then it was time for our testing. The written part wasn't too hard. Most of what was on the test was discussed during the day. The practical portion was hard after being tired all day, but overall it wasn't too bad. She was checking forms to see if what we learned during the day was being done properly. I'm sure she will send feedback on stuff that we need to fix! But, you really can't fail, just get a "nee more training". So, I'm hoping I can pass and that I passed the test! That will then allow me to actually teach the class!

So, the next question will be not- can I be an instructor? It's gonna be will and when will I be an instructor? I walked away with at least 12 different classes, that is a lot to practice and learn. As, I have a few weeks to get the final results on if I passed. But, in those weeks, I can practice practice practice to be the best I can be. Then when my results come back, if I want to teach I can! And, I just maybe holding workouts in the park or something? So, if you live near me, keep an eye open for fun stuff to come!

One more goal is now checked off my list! Pass or Fail, I went out of my comfort zone and took the class! Are you reaching your goals?

Heather

Heather's Fitness Spot

I'm proud to be a coach!

2010-05-09T09:48:00.001-04:00

I have to say, I am so proud to be able to walk around and say, I am a Beachbody Coach! I say this because every time I hear Carl D, our founder and CEO, talk about different topics and the direction of this company, I am just amazed at their honesty and their integrity.

What am I talking about? Well, last weekend was the yearly Beachbody Coach Summit. Carl was talking about adding a much requested flavor of vanilla to the Shakeology line. Oh, he said we had it. The flavor was soo good. But, then he went on to say he regretted to have to inform us that vanilla will not be available anytime soon. See, in their research of developing this shake, the learned a dirty little secret that the FDA approves. Apparently in the processing of vanilla, they use some really harsh and toxic chemicals. Yet, most companies accept this process as ok and have no issues that they use these chemicals in our foods. Then, the offer their products as healthy! But, Beachbody refuses! They stated that they will not use these toxins in their Shakeology that is truly the best ingredients in the world and call it a healthy shake! I really find that this honesty just shows that they believe in what they do and they will not settle just to make money! I'd like to share a few links to some videos for you. These will explain some of what I am talking about.

This first video is Carl talking about why there is no vanilla. You too, can hear it directly from him.

This video is from Carl's wife, Isabella D. She is the creator of Shakeology. I'd love for you to hear her passion and why she has created this shake for us all!

You have to check out this video. This guy is also one of the creators and our quality control guy. He travels the world looking for only the best ingredients to put in our shake. I think I want his job!

Since Shakeology has been out, more and more doctors are backing this product. I want to show one more video showing you what the doctors are saying about this amazing drink!

These videos just show some of the reasons, I love Beachbody. Plus, now I know why I am addicted to my daily Shake! I know that it has all this incredibly good stuff, it was made from the heart and with passion!

Here is another reason I am so proud of Beachbody. When Project You, Type 2 came out. Beachbody delayed the release of it. This project was geared to help people with diabetes. Therefore, Beachbody worked hand in hand with the Americaln Diabetes Association to gain their seal of approval! The wanted the workouts to be right, the meals to be perfect to work for people with diabetes. They did get that seal of endorsement from ADA. This was the first home workout video that the ADA has endorsed! Well, Beachbody just announced that the American Diabetes Association is now going to endorse the entire Beachbody Catalog! This includes all the programs and Shakeology! Not only that, the ADA is so impressed with how Beachbody and their coaching network is helping to fight the trend of obesity, that they are also going to endorse the Coach Program! How can you not want to be a part of something that is so much larger then just one company who puts out a fitness video. This company is truly in the business to help people! There desire to get it right has been getting approval of big agencies and organizations like the ADA!

I will continue to be a Coach for as long as I possibly can! I love helping others get the results the want! I am hopefully going to be able to do this full time soon so that I will have even more time to help people succeed! I am honored to say I am part of this company!

I know many of you reading this and still maybe skeptical about becoming a coach. This is real, Beachbody is real, the results are real, and the world is changing one person at a time. If you had thoughts about being a coach, this is just the beginning of a long and fun road ahead! I sure hope you decide to join our team today and stop debating about can you do this and is this real! This is an amazing opportunity! If you have questions, please email me and we can talk!

Heather

Heather's Fitness Spot.com

The True Costs of Shakeology

2010-03-28T17:50:00.001-04:00

I love my Shakeology! I drink at least 1 shake a day. I'm actually getting in the habit of having a second as my afternoon snack at work to help get me through those long dreaded hours after lunch until I can go home!

As I am entering my second week of Insanity, I can see to really get the muscle tone I need to have more protein! Yes, protein has to be in every meal and snack of my day, no excuses! I have been taking my Shakeology and adding a scoop of Beachbody Whey Protein to it. Not only does it help me get my energy from all the benefits of the Shakeology, I am also getting the benefits of a protein shake all at once!

You already know that to really have fun with Shakeology, you need to mix it up! We have been compiling a receipt ebookof just a few of our favorite ways to mix it up! So between the Shake itself, the whey protein, and the fruit you may add, I know you will not get hungry! Therefore, this quick drink can help you lose those extra pounds you want.

I have been told so many times, "Heather, it sounds so good, but it is so expensive." I say, really? It retails for around $120 which is $4 a glass. If you join as a coach or what I call our preferred customer plan, you can get it for 25% off or around $90. Remember, that is for a 30 day supply, so that is $3 a glass! What are you eating for breakfast that is so healthy for you and only costs $3! I know if you are going to Starbucks for your latte, you are probably paying more and it is only going to add on the pounds, not help you lose them! To also tell you more about what goes into Shakeology and if you tried to repeat that on your own, I want to share this. It was written by a friend who did try to recreate it on his own.

The TRUE value of Shakeology (in dollars)! By Larry Armstead

I hear so often that Shakeology is too expensive to try and that, for much cheaper, one could make their own just-as-effective Shakeology blend. So, I put that to the test. I went to a few of my favorite vitamin sites and looked up retail prices on what one would have to spend. I even did a little extra digging and went around to find coupon codes to get discounts and deals on what I found.

I came as close to duplicating Shakeology as I could. There are still a few ingredients missing that are in Shakeology that are not found in anything I list below.

To make your own home-made Shakeology, you'd need...

Multivitamin: MegaFood DailyFoods One Daily
Serving Size: One pill.
Meal Replacement? No.
Free Gifts? No.
Retail: $94.95
With Coupon/Coupon Code/Preferred Customer Discount: $48.66
Sales Tax (with Discount): $52.06

Fruits & Vegetables Blend: NSI 42 Fruits & Vegetables
Serving Size: Two pills
Meal Replacement? No.
Free Gifts? No.
Retail: $30.95
With Coupon/Coupon Code/Preferred Customer Discount: $14.99
Sales Tax (with Discount): $16.04

Probiotics: NSI Probiotic Vegetarian Capsules
Serving Size: Two pills
Meal Replacement? No.
Free Gifts? No.
Retail: $69.99
With Coupon/Coupon Code/Preferred Customer Discount: $27.77
Sales Tax (with Discount): $29.72

Protein: Optimum Nutrition 100% Gold Standard Whey Protein Double Rich Chocolate
Serving Size: Two pills
Meal Replacement? No.
Free Gifts? No.
Retail: $74.99
With Coupon/Coupon Code/Preferred Customer Discount: $41.12
Sales Tax (with Discount): $44.00

Retail Order Total: $270.88
Discounted Total: $141.82
Discounted Total with Shipping: $146.81
Daily Pill Amount: 5
Autoship Available? Yes
Autoship with Free Shipping? No

Point: save yourself the pill counting, the multiple orders, missed ingredients, and get all of those things plus more as well as the meal replacement benefit all in one simple daily glass of Shakeology for...

Product: Shakeology
Serving Size: One scoop
Meal Replacement? Yes
Free Gifts? Yes--Shaker Cup & 2 Workout DVDs
Retail: $119.95
With Club Membership: $107.96
With Coach Discount: $89.97
Autoship Available? Yes
Autoship with Free Shipping? Yes

Sales Tax & Shipping...
Retail: $136.15
Retail with Free Shipping: $128.95
Club Membership: $123.25
Club Membership with Free Shipping: $116.05
Coach Discount: $103.96
Coach Discount with Free Shipping: $96.76
Plus, a chance to win up to $5,000 just for trying the product! (ends March 31st)

Get on Home Direct (no obligation) and get your 2 FREE Workouts, FREE Shipping and a FREE SHAKER CUP..

Go towww.HeatherBuchman.com to learn more about or to get your Shakeology! Want to get it for 25% off, please email me at HeatherB@BeachbodyCoach.com and let's talk. Or visit mywebsite and go to "Coach" tab to join. Once you join, you will start receiving the discount on your first order.

Time to Get Insane with Insanity!

2010-03-27T17:46:00.003-04:00

Ok, so I finally decided to try Insanity! I was dying to do this program when I was training for my marathon, but everyone said no- it's a little intense, just wait! So, I was a good girl and listened.

Last Sat. I did the Fit Test. It was a series of moves that you do for a set amount of time. You count each rep. Then, you keep this on record, so in 2 weeks you can do it again and see your improvements. All I can say was I felt like jello after then 20 minute or so Fit Test. I knew that meant the workout would be umm, hard!

I have now completed 1 week and want to give you my thoughts/comments!

First, I am in LOVE again. This program is amazing! Beachbody has done yet another great job on the whole package. It comes in this package that looks like a hard cover book with all your DVD's, calendars and an incredible meal planning (nutrition) guide. I love all the samples of what to eat and when! Again, they take the guesswork out of how to maximize results!

Basically you start the program with a 3 minute warm up. It includes jogging, jumping jacks, high knees, butt kicks, just to name a few. Not your typical warm-up. But, my heart was pumping. I thought ok, not to bad. Only to realize you have to do 2 more rounds of this set and each round gets faster! Yes, round 3 is like super fast! (Interval training to the MAX!) But the end of the 9 minute warm up you truly are done and dripping wet. You move into a stretch section thinking, it's the cool down only to look at the clock and realize you have 20 more minutes!!!!

As you move into the workout, you continue to do a set of moves. All high intensity, and most high impact! The moves include jumping hurdles, Heisman's, power jacks, on resistance days its all body resistance like V-push-ups, normal and moving push-ups, dips,.... You are working your core the entire time! You do each set 3 times and each time you go faster then the last round! At the end of all 3 rounds you get a rest (very quick one), and you are back into the next set!

To tell you how hard you are working, they were kind enough to put the clock there that reads the milliseconds fly bye. As Shaun T says only 4 seconds left, you have to push and DIG DEEPER to go and go and go. Those 4 seconds seem like an eternity!

All I can say, this workout is definitely incredible! The music gets your heart pumping and pushes you harder with each set. The people in the video are real! They too must stop for breaths/water. At the end of the sets don't be surprised to just see them drop to the floor in as much pain as you!

You will have to push yourself to a whole new level with this workout! I say if you are into any kind of sport, this program will take you to a whole new level! If you love cardio, then you will LOVE this program!

I'm done with week 1 and am already feeling stronger and feel like that excess tummy flab seems to be shrinking! I can't wait to see what the next 60 days brings! I hope you will join me!

If you want to learn more or order about Insanity, check out this video and visit my store!

http://preview.tinyurl.com/Try-Insanity

If you still have questions, please drop me an email at HeatherB@BeachbodyCoach.com.

Keep Pushing Play,

Heather

If you need support to reach your goals, let me know. I'm a FREE coach here to help you succeed!

Web: www.HeathersFitnessSpot.com

What do I do after P90X?

2010-03-14T08:55:00.003-04:00

Have you ever wondered what to do once you've conquered P90X®? It's easy
to keep up the intensity level of P90X with the One on One with Tony Horton
series. Get up close and personal with Tony as he takes you behind the
scenes to show you what he does to keep in shape in his home. No sets, no
cast, NO MERCY.

Everything you loved about P90X is here, with lots of Tony's trademark
humor that'll keep you laughing even while he's taking you to the limits of
"muscle confusion" for more X-level results. Plus a lot of the workouts are
shorter in length, to help you create a custom-tailored schedule to get in the
best shape ever.

Tony will automatically Bring It to your front door in a new and crazy way
every month. You'll get a convenient collector's wallet to store your DVDs,
plus you'll get free surprises like cool fitness gear and other killer workouts
sent to you throughout your subscription.

So check out One on One with Tony Horton for just a penny while the deal
lasts—this March only. You can watch the Tony One on One trailers per the link below and visit my Website for more details and to order.

Check out some of these One on One Trailers:
http://www.youtube.com/beachbodyvideo#p/c/4A2CAA436D8B55F8/0/T_6c8EF3LAM

Remember, this month only you can get Tony's One on One for just a Penny! To get details on this special offer and to get your copy, make sure to stop by my website at
http://www.HeathersFitnessSpot.com

To locate the One on One series in the store:
Go to Shop
Go to Shop By Trainers on the left
Then go to Tony Horton!

Here's to your health!
Keep Pushing Play,
Heather

Still drinking my Shakeology!

2010-02-28T13:26:00.003-05:00

Gosh, as I sit here thinking I sure wish I would have ordered that Chocolate Shakeology last week, then I wouldn't be sitting here waiting for it to come today. I had to stop and think. Yes, I had to order, but that's because in this house, Shakeology doesn't stick around! Yes, I'm on Home Direct, be even still, I find myself ordering more.

See, March is coming up and that will mark the one year mark of when Shakeology was released! That will mark the 1 year point where I was "brave" enough to try this shake that was supposed to work miracles. It was supposed to be a yummy chocolate shake that was the equivalent of 5 bowls of salad. So, I asked myself, can it really be good? I mean, who wants lettuce and stuff in their chocolate shake?

Well, I am so glad my husband and I decided to try Shakeology! We both drink it everyday for breakfast. It has made such a difference life, that a year later I am still craving it like I did soon after I started drinking it.

I was always bad on getting in my breakfast in. Now, I make my Greenberry Shake with some fruit and even whey protein. It takes 2 minutes to whip up, and my glass is ready to go! Therefore, it has filled that gap of skipping a meal!

For me, I am full until my next snack break! It's perfect. I am not hungry or even thinking about food. So, no more mid morning snacking that snuck in at times.

What are some of the other benefits. Well, I have so much more energy! I no longer drink cups upon cups of coffee in the morning to get my day started. Now, it's more like 1 cup and I'm good for the day. That's good, because I'm reading more and more about the negative side affects of caffeine and how it increases your cravings!

I also notice that my skin is so much healthier. Especially in the winter, its not dry an cracked like it normally is!

Same with my hair and nails! They grow like weeds now. I can't remember when my hair was so healthy!

Plus, on days when I have a real chocolate craving, I go for a glass of Chocolate Peanut Butter Cup Shakeology! It's my healthy treat that satisfies my desire for chocolate!

All I can say, is my body craves this stuff. It actually speaks to me at night if I skipped it for breakfast. It's like - Shakeology, Shakeology, must have Shakeology!

I know a lot of you hear me talking about it, but maybe are really afraid that a chocolate shake with all those vitamins and minerals can't be that good. Well, here is my note to you. Why not give it a try. You may like it!!! And, if you don't like it, you have 30 days to return it and get a full refund on it!

Ok, so I hear a lot of you say- it's so expensive. Ok, my response to you is this:

Its a 30 day supply, so it really is only $4 a glass. Plus, if you are interested, I can tell you how to save almost $30 on each order. That will make it $3 a glass! Where can you get a healthy breakfast that is only $4 a glass!

Do you drink your Starbucks Latte every morning? That cup of joe is way higher in calories and so not as good for you. Plus, it cost just as much or more then a glass of Shakeology!

Finally, this drink has the equivalent 5 bowls of salad. That is equal to about $41 in fruits in veggies that you are drinking in this one glass!

Plus, if you order via home direct- you get FREE shipping and also 2 FREE workouts!

Doesn't that $4 a glass seem worth the price to help improve your health!

All I know, is it's a year later and we are so addicted we pack it to take on vacations with us! We can't leave home without it!

Here is a great receipt book of just some of the many ways you can drink your Shakeology. (Including the Chocolate Peanut Butter Cup I noted above!)

Are you ready to learn more or to order yours, just visit my Shakeology Website! Remember, you want to save 24%, just ask me how!

Your Coach,

Heather B.

Visit my website: Heathers Fitness Spot

Email me at: HeatherB@BeachbodyCoach.com

Customizing P90X!

2010-02-27T08:07:00.003-05:00

One of the beautiful things about P90X is its versatility. It can be molded into different things. The program offers you three training options: classic, lean, and doubles. These training schedules target different end-goals. You have probably also seen customized P90X plans to incorporate P90X into you skiing, marathon, and other activities.

The key to customizing a plan is understanding the structure of P90X, because any program should follow the structure of P90X.

Your Foundation
No matter what your end-goals, you almost always want to do a full round of P90X as designed, because it builds such a solid foundation. If you don't think you are ready for P90X, why not start with Power 90® or Slim in 6 to build your foundation for P90X. Either way, it's important to have a well-rounded fitness base regardless of what you're training for—whether it's a triathlon or a bodybuilding competition.

One of the most common reasons that people don't improve at a sport and get injured is by only training specifically for that sport and ignoring their base fitness. Get in the habit of thinking of P90X as high-level base (or foundation) training. The base you build with P90X improves your capacity for improvement for all other endeavors.

Periodization
Periodizational training came about when we figured out how long your body could continue to make improvements in one realm or another. It's all based around a progression curve where three things happen. First, you adapt to training (the adaptation phase). Next, you make rapid progress once your body masters the style of training (the growth or mastery phase). Finally, your body no longer makes improvements because it's too good at the chore you've given it, rendering your training too easy. Your progression curve then levels off, which is called a plateau. Whether a foundation program or a specialized program, all physical training follows the above progression curve example.

Progressive Overload
To keep your body from hitting a plateau, you must overload your system during each workout. Adding weight or intensity over time is referred to as progressive overload. In the simplest sense, each workout should be slightly harder than the last. When you can no longer achieve this, you've hit a plateau.

Recovery
Following the above progression will eventually lead to a plateau, no matter how precise your training is. When this happens, your fitness will only improve if you let your body recover or, more appropriately, do exercise that promotes recovery.

Putting It All together
Every sound fitness program will consider the above. Designing actual programs requires more knowledge and consideration, but these steps will be the template for everything you do.

Also remember, you can add even more variety and challenges to you P90X routine by either incorporating P90X+ or Tony's One on One series. P90X+ is definately more challenging and can push you even further! The One on One series is a great way to mix and add variety to you normal P90X workouts. For example, I love The Fountain of Youth in place of YogaX. It's shorter and just perfect to fit into my day!

Finally- make sure to log into your Team Beachbody Account to order. Not a Free Member of Team Beachbody, then visit my website at Heathers Fitness Spot to check out the details of these programs or to order.

Also if you have questions how we can customize a plan that works for you, drop me an email at Heather@@BeachbodyCoach.com

Your Beachbody Coach,

Heather

Eat Clean Challenge

2010-02-21T07:20:00.005-05:00

My friend, Barbie is stepping up her fitness program by doing an eating clean challenge for her and her friends. If you want to jump start your weight loss, or you want to get serious with your program, then this plan is for you! Follow it and you will get results. Here are the rules/details.

Dates: Feb. 22 to March 12.

It seems a lot of folks are READY FOR CHANGE. It's time to step it up with your eating starting MONDAY.

If you adhere to these guidelines, you will see big changes. DO NOT ALLOW YOURSELF little slips here and there. But if you fall, pick yourself up again. It's consistency and not perfection that gets you to your ideal body!

PART I of III:

RULES OF ENGAGEMENT:

1. You PRESS PLAY Five or Six Times a week, depending on your program. If you miss a workout, you're out of the challenge.

If you are not doing a Beachbody workout, you should aim to do 3 resistance days and 2-3 cardio days. If you need a workout program, make sure to visit my website at http://www.HeathersFitnessSpot.com and find one that works best for you. If you have any questions, please email me at HeatherB@BeachbodyCoach.com

2. You EAT CLEAN six times a week. YOU GET ONE CHEAT MEAL PER WEEK, NOTTTT a CHEAT DAY.

3. No additional cheat snacks. ONE CHEAT MEAL PER WEEK. PERIOD. NO ALCOHOL DURING CHALLENGE PERIOD. YUP!

4. You MUST report daily for the preceding day on my Facebook page (The Fitness Spot). Feel free to post comments, questions, struggles, triumphs here. :) We're in this together!

5. You must take your measurements AND pictures. You don't have to post them, but you do have to take them. A lot of times you won't lose pounds, but your body will change. Don't miss that event!

THE PRIZE: A NEW FIT YOU! Are you ready?

PART II of III:

EATING CLEAN DEFINED:

RULE 1: You eat 4 to 6 small meals per day, ideally breakfast, snack, lunch, snack, and dinner. That means that you are eating every 2 to 3 hours. Your body needs to be fueled. Eating only breakfast, lunch, and dinner is not okay.

RULE 2: You eat at least 1250 calories (unless you are less than 5 feet tall). I am putting this down because this challenge is about eating clean and being healthy, not about starving yourself.

A few people have asked me if I eat very low calories. For the record, I eat about 1800 to 2000 calories per day these days!

RULE 3: This is more like a guideline than a rule. You follow something close to a 40% carbs, 30% protein and 30% fat diet. For those of you doing carb manipulation or following a special plan for diabetics, that's fine, too. Again, I just don't want folks to think they are eating clean if they eat 4 bowls of cereal per day. Your meals have to be balanced.

If you are Beachbody Club Member, you can print one out. IF you are not a Club Member, I strongly recommend you join. It's $2.99 a week. You can join here -http://www.beachbodycoach.com/esuite/home/WhyWait

It's up to you to substitute foods from Michi's Ladder. I'm super busy guys, so please don't ask me to figure this stuff out for you. (Here is a link to Michi's Ladder -http://teambeachbody.com/eat-smart/michis-ladder)

RULE 4: This is the real challenge part: YOU EAT ONLY FROM THE TOP 2 TIERS of MICHI'S LADDER 6 DAYS A WEEK. That means that you cannot have bagels for breakfast nor frozen yogurt for a snack. Top 2 tiers. Period. I see that bagels are now in the top two tiers. I would stay away from them, but if they are in the top two tiers you can have it.

To See Michi's Ladder, sign on to your teambeachbody account. Go to EAT SMART Tab and you'll find it there. If you are not a FREE BeachBody community member, go tohttps://teambeachbody.com/signup/-/signup/free?refer ringRepId=9987 to join so you can have access to Michi's Ladder. I will also become your FREE coach.

NOTE: When I first came up with this challenge, I was afraid that it would be too restrictive. But, our results speak for themselves. That said, this is the challenge and these are the rules.

If you accept to enter it, then you also accept to enter the NO WHINING ZONE! Are you ready?

Bring it! Barbie, PhD

**** ADDENDUM: Shakeology, Recovery drink, protein supplements, coffee, natural almond/peanut butter, and almond milk are ALLOWED. *******

For women, and this is MY PERSONAL OPINION, who are trying to lose weight, I would stay clear of the recovery drink. After resistance workouts I have a meal replacement shake. It can be Shakeology or another kind of meal replacement.

PART III of III:

Barbie's PERSONAL Meal Plan.

I've been getting LOTS of emails asking me to list what I eat.

Note: What I don't eat:

Dairy

Alcohol

Sauces

Actually, there are other things I don't eat...see below.

Basically, if it's not on my menu listed here, I don't eat it. So, while almond milk is good for you and so is whole grain cereal, I just don't eat it. It works for me and it doesn't mean you have to or should do that. If you eat from the top two tiers of Michi's Ladder, you're good to go. If you want to achieve elite fitness, then, yea, MAYBE you have to give up certain things. Again, this is what works for ME. I do not feel deprived. I'm a pretty boring person who doesn't mind repetition. :)

I do allow myself one cheat meal per week. That means that I do eat dairy, but ONLY during that cheat meal. I gave up alcohol altogether.

Barbie's Meal Plan: (about 1700 to 1900 calories, more or less. I haven't counted lately)

Cardio, one hour in the morning,

If it's very early, I will have a meal replacement shake or

Breakfast:

1/2 cup oats 6 egg whites

Snack: 2 hours later 2 brown rice cakes 1 tsp almond butter on each (no salt on rice cakes and raw almond butter)

scoop of BB whey protein with water. Yum!

Lunch:

veggies protein:

6 ounces of chicken, fish, eggs.

Here is where you need to vary it up. Try different veggies, different fish, spices, etc.

Snack:

2 tablespoons of hummus cup or two of veggies

scoop of protein and

water

dinner:

1 or 2 cup of veggies and

protein (Again, vary it up!) about 6 ounces

dinner 2: (about two hours later)

1-2 cups of veggies and

protein (about 6 ounces)

Before bed:

1 scoop of whey protein with Casein in it. Available at GNC. 1 scoop of creatine.

AFTER RESISTANCE WORKOUT, usually in the afternoon, I have my shakeology or meal replacement.

I hope this helps!

Bring it!

Barbie, PhD

Now, you have all the tools. Why not join this challenge. Remember to POST on the board for accountability!

Heather

Running/Walking Training Tips

2010-02-10T13:49:00.004-05:00

I'd like to share some tips for new runners. This is written from one of my Team in Training Coaches. I think it's good information, and wanted to share. Thanks Jonathan for sending this to all the trainees!

Training Tips

- Questions normally asked by new participants (Some questions and answers derived from Runner's World Article: "The Total Beginner's Quick Guide to Running" (Eck, Bauman, Remy; 2002)):

General Guidance: There are many methods and guidance out there about the proper form, technique, gear, nutrition, and so on for runners and walkers. The best advice for beginners is to slowly find what best fits your style, life, and goals.

1) How do start my run/walks?

Always start your runs/walks at a slower pace than your goal pace for that day. The most important step is to get your body (muscles and joints) warmed up slowly. Start by walking for an amount of time that feels comfortable - anywhere from 5-10 to 30 minutes depending on your mileage and goals. For those that are new to running, use the walk/run method: Once you can walk for 30 minutes easily, add in one- to two-minute running intervals into your walking. As you progress in the season, make the running intervals longer, until you are running for 30 minutes straight and beyond.

2) I always feel out of breath when I run. Is something wrong?

Running causes you to breathe harder than usual, so some amount of huffing and puffing is normal. Most of that out-of-breath feeling diminishes as you become fitter. Concentrate on breathing from deep down in your belly, and if you have to, slow down or take walking breaks. If the breathlessness persists, ask your doctor about the possibility that you may have asthma.

3) I often suffer from a stitch when I run. Will these ever go away?

Side stitches are common among beginners because the abdomen is not used to the jostling that running causes. Most runners find that stitches go away as fitness increases. Also, don't eat any solid foods in the hour before you run. When you get a stitch, breathe deeply, concentrating on pushing all of the air out of your abdomen. This will stretch out your diaphragm muscle (just below your lungs), which is usually where a cramp occurs.

4) Should I breathe through my nose or my mouth?

Probably the latter, which will allow you to get as much oxygen as possible to your working muscles. However, some runners/walkers breathe through their noses during training runs, believing that this keeps them more relaxed. Bottom line: Find out what works best for you!

5) Is it normal to feel pain during running?

Some discomfort is normal as you add distance and intensity to your training. But real pain isn't normal. If something feels so bad that you have to run with a limp or otherwise alter your stride, you're probably injured. Stop running immediately, contact your coach, and take a few days off. If you're not sure, try walking for a minute or two to see if the discomfort disappears. If it doesn't disappear, consult your Doctor.

6) What's the difference between running on a treadmill and running outside?

A treadmill 'pulls' the ground underneath your feet, and you don't meet any wind resistance, which makes running somewhat easier. Many treadmills are padded, making them a good option if you're carrying a few extra pounds or are injury-prone and want to decrease impact. To better simulate the effort of outdoor running, you can always set your treadmill at a one per cent incline.

7) How do I capture my goals and know if I am progressing?

The best gauge to use to capture your goals and your progress is to use a training log. Put all of your feelings, emotions, training environment, weather, mileage, etc in the journal so you can reference it later. It really helps. If you are unsure of your mileage during the week and do not have a GPS running watch, you can use multiple training and running sites on the internet to either map out your runs or track your progress throughout the season (examples: www.mapmyrun.com ;www.bimactive.com, etc).

I know a lot of people like to walk. When I was training for my marathon, a good portion of my team was walking their first 1/2 or even full marathon. Here are some tips from our local Team in Training Walk Coach. Thanks Tara. These tips are to help deal with the winter weather we are having.

Walking Tips:

What to wear / Get moving, at any pace / Setting goals

You are most likely wondering, What does a walker wear in this cold weather? I have an article that I will share with you from Women's Running Magazine that applies towards athletes at all ability levels and of all pace groups, for training in the elements.

*Wear layers of non-cotton, dry wicking clothing to draw moisture away from your skin.
*Your base layer may include tights /leggings, a long sleeve top (Under Armour is one great option, but there are less expensive options out there).
*Hat or head covering of some sort.
*Sunscreen! Even in the winter!
*Socks and sturdy running shoes for walkers. ( These are not necessarily the cutest, cheapest, most fashionable pair you can find on sale at Kohls). We will have a Gear Clinic at a running store in the near future to have you properly fitted for good shoes.
*Gloves or mittens.
*Some sort of pocket or waist pack to carry your car key and phone...just in case!
**Tissues and chapstick for your pocket!!!!**
*A positive attitude and open mind, ready to have fun and get to know some great new friends!!!
Other tips for dressing for training :
Music Players (Ipod or MP3) are optional. We do a lot of talking out there...it is totally up to you!
You may want to leave winter coats in the car! These are bulky and you will warm up a little bit as you go. You can always shed a thinner layer and tie it around your waist, or leave it in the bushes to pick up on your way back.
Some people keep a set of dry clothes and comfortable shoes to change into after training in the car.
* Check out this helpful website for even more ideas and details: http://www.thewalkingsite.com/gear.html

We will chat about concerns and questions when the group gathers and we can discuss some of this on the trail! I am so excited to get to know all of you! See you soon!

Debbie vs Leandro

2010-02-09T08:09:00.003-05:00

Ok, I am a huge fan of Debbie Siebers and Slim in 6! I have always said, if you do Slim in 6 you will drop at least one pants size! Debbie knows how to work those butt and thighs!

But, this morning I did Leandro Carvalho's Brazilian Butt Lift's High and Tight workout! All I can say is OMG! That workout starts with some standing work where you have a band around your ankles. After that, you move to some leg work where your on your knees, but still have the bands around your legs. Finally, you move to the floor and use ankle weights. This is about a 37 minute workout that is totally focused on the butt and thighs.

After the High and Tight workout and the Bum Bum workout yesterday, I can seriously say that it would be one heck of a match-up if we put Debbie and Leandro in the same room. There is no way your backside could not be looking spectacular after you do the Brazilian Butt Lift! And, of course, there is still no way that your pants won't be falling off with Slim in 6!

I know if as little as 4-6 weeks you can get the results you want! What do you have to lose? Remember, if your snowed in like me and can't get to the gym, having some workout DVD's will eliminate the excuses not to workout today. Plus, if you try the programs, and find they are not for you, Beachbody has an awesome return policy! So, you really have nothing to lose but those unwanted inches!

Keep Pushing Play!

Your Coach,

Heather B.

Don't forget, you can get a workout that suits your needs/likes at http://www.HeathersFitnessSpot.com

You can also get on my weekly coach check in newsletter! This is a great way to stay on track and motivated! Join for free at: https://teambeachbody.com/signup/-/signup/free?referringRepId=9987

Brazilian Butt Lift

2010-02-08T14:40:00.002-05:00

All last week I decided to try out my new workout. The Brazilian Butt Lift. You know, I wasn't sure what I was expecting. I guess something fun, maybe dancy! But, I was up for something new and different. So, I ordered it and gave it a try!

First, it comes with a pencil. Yup, you can check if you need the Brazilian Butt Lift if you can put a pencil in the crease of your rear and the leg. If it stays without hands, this workout is for you! Luckily I passed that test! But, then reading the book, this program is also for those that are looking to get a more rounded tush! Basically, this program is for everyone looking to find a perfect rear end! There are 4 different "programs" in the book. The too flat or square, the pear shape, the too big, or the combination! Each program is a 4 week rotation.

The first day out, I did the Bum Bum! OMG, it was so much harder then I was expecting. The workout is 29 minutes, that is it. But, I think my heart was pounding after the warm up! See, the butt/thighs are some of the biggest muscles in the body, so when you work them, your heart rate will go up! This is a fun workout, that flashes to the beaches of Brazil! He takes normal moves like squats and makes them fun! I was ready to quit after just 15 minutes! Knowing that I pushed through means I know I will have a cute butt by bikini season!

This program also comes with a workout called Tummy Tuck. Yup, can't have a butt without working your abs! This will be sure to let you know how neglected you may have been letting that stomach get.

There is also a sculpting working that will focus not only on your tush, but your upper body to get you the well rounded figure you want.

The last workout I want to quickly mention is Cardio Axe. All I can say is thank you for having this workout in the middle of my living room, by myself. I give it a A on the workout and a C- on my coordination form!

Ok, so I just started the workouts, and really can't give you a full blow by blow yet. I do know, you want a good high and tight butt, this will get you there! I can feel it already! The workouts all seem fairly short. Around a 1/2 hour. The sculpting one is about 50 minutes. I also got the deluxe package, so I know when my rear says level 1 is too easy, I can push it even more with the extra workouts that come in the deluxe package.

But, starting today. I decided to do a Chalean Extreme/Brazilian Butt Lift hybrid! I took the normal rotation for Chalean Extreme and added in the BLL workouts as a bonus cardio workout. So on days that I do resistance, I add in some cardio or Bum Bum. On days where I do cardio like burn intervals, then maybe just a quick Tummy Tuck workout. This should be a fun 30 days! Since both CLE and BBL workouts are all short, my workouts will all fall into about an hour a day! Perfect since I'm up at 5 am to push play before work!

Now, who wants to join me for a 30 day, get fit challenge. All we need to do is workout 6 days a week for 30 days! Add in eat clean and let's see the results come!

Your Coach

Heather

Are you looking for support to reach your goals? I'm a free coach and can help you! To get on my weekly mailing list, drop me an email and we can get started today!

Email: HeatherB@BeachbodyCoach.com

On the Web at http://www.HeathersFitnessSpot.com

Extreme Yoga

2010-01-31T14:49:00.004-05:00

Since my marathon, I have been trying to recover from some type of muscle injury in my rear end! HA, I guess starting Brazilian Butt Lift yesterday isn't going to be helping that much. Anyway, I swore I would do more yoga to help stretch all my tight muscles. I have been working out with Tony Horton's One on One Fountain of Youth here at my house. I found that that workout is really making me focus on stretching. But, I have to admit, for some reason doing yoga at home takes a lot of patience and will power for me. I struggle to get through the workouts. But, I never seem to have a problem taking a class. I've always enjoyed Tony's live yoga workouts and they seemed to fly by!

Therefore, since I know I need yoga and getting it done at home wasn't working as well as I liked it to, I took a friend's suggestion and went to a Bikram Yoga Class this morning. Now, I call this yoga extreme! It's an hour and a half of yoga (yup, I was expecting Yoga X gone mad!) in a room that is about 105 degrees. I figured, any yoga will be good and that the heat, yes very hot, would really help me get the stretching and flexibility I wanted. I signed up for a 10 day unlimited number of classes program. Today, was day 1.

They tell ya to bring a mat, a towel to put over the mat, an extra towel to wipe away the sweat, and water. So, I was packed and ready to go. I'm game to try something new, plus a class of other like minded people really inspires me to push harder!

The room was hot! Just sitting there you start to drip. I knew it was going to be a long class. They warned me that my goal, as a newbie, was to just sit in the room the whole time. To get my body use to the heat. If I had to stop, just lie down and relax, but try not to leave. Ok? That and the dizzy and nausea is common was my tips as I started the class. Really, what was I getting into?

The class went really a lot better then I thought. The instructor was good. He did each move twice. Not to bad. You moved through them fairly quickly. He had this chatter talk (hard to explain) that you are supposed to focus on and do what he said to get through the moves. At first, it was like being at an auction, you had to listen hard to pick up the lingo and rhythm. Also, instead of staring in the mirror, I was watching those around me that seemed to know what they were doing!

I found out, I really need to work on my balance poses! When you watch someone else stumble, you tend to stumble too! So, staring into the mirror at a fixed point probably would have helped there.

I think most of the poses were similar to what we do in Yoga X or Fountain of Youth. So, yeah for not being totally lost! The heat definitely warmed the body up enough that you could push through the stretches just a little more then normal. Yeah! Flexibility here I come! What I didn't miss in this class were all the warrior type poses! This class was more about balance and flexibility!

I still think I have a long way to go to be really good and flexible. But, I did it! I survived the whole class without passing out. I managed to get through all the moves, some better then others!

I walked out of that hour and a half class soaked through and through! I think 5 lbs just melted away!

I have 9 more days, I think I will go a few more times. Then we will re-evaluate how I feel!

I am quickly realizing the importance of stretching and yoga in a workout program. I will have to remember to always include it in my program for at least 1 day a week! Tony is right, yoga is the fountain of youth!

My final thought- don't be afraid to go out of your comfort zone and try something new! You never know, you may like it!

Heather

Changing Lives One Day at a Time!

Web: www.HeathersFitnessSpot.com

My First Marathon!

2010-01-30T15:31:00.005-05:00

If you read my last post, I have lead up to my big day! Sunday was going to be race day. (Hmm, Why do I always call it a race when I know I will never win?)

I was still in shock of how cold it was! Seriously, the weather channel was reporting a low of 28 and a high of 40 all day. Plus, we had a wind chill advisory going on! Seriously, it's Florida! I swear hell was freezing over because I was preparing to run 26.2 miles. There was something crazy going on! The whole 5 months of training was hard (including snowstorms,...) why would I ever think having a nice race day weather report be in my book? But, did it have to be so extreme?

Ok, so Sat. night I was preparing for my race. I had to put little Minnie ears on my hat! If I was going to be cold and run 26.2 (never forget that .2 miles, I think that was the hardest part), I was going to have fun doing it! I also went through my suitcase. I was so happy I had the urge to pack my Under Armour that was meant for the cold (below 50 degree) weather. I never planned on having to use it! I also think, it wasn't enough for how cold it was that weekend! But, it had to do.

I tried to go to bed early. I turned off all lights and laid in bed from 8 pm on. Yeah, crazy I know. But, I had to get up at 2 am and I wanted to be rested for my race! That was a joke. I don't think I really slept at all! I was so nervous/excited,... Therefore sleep was not an option!

Once 2 am came, I was up and getting ready. I double checked everything. Bibs, shoes, D-tags,... Ate my bagel with peanut butter! I was ready. Time to go downstairs and meet my team for our 2:45 am meeting.

I think because of how cold it was, we waited till 3:30 to catch the bus. So, those last few minutes of warmth to mentally prepare for our day was worth it!

4 am, we are at Disney, at the runner's village! Getting ready for the race to start! Now, we had to stand around until around 5 when we started the walking journey to the race starting line. In my agenda, hit the porta pots at least 3 times. (Why, because that was recommended to me by one of my coaches! Get all the nervous gotta go's out before the race starts).

It was cold! Everyone was wearing layers of cloths and trash bags. We all hurdled together as much as possible to stay warm! But, finally we could walk to the starting line. I checked my BodyBugg. I had walked almost 6000 steps by 5 am, and I still had 26.2 miles to run!

I was surprised. My Baltimore 1/2 marathon time had qualified me for corral D. When I got there, I was in the first corral! I was so close to the actual start! Of course, the elite runners had their own area, but for us normal runners, I was in the first wave! I was close enough to see Mickey and Goofy on stage. I was close enough to see the fireworks. I almost felt like a fast runner. (In my dreams!) While waiting, I tried to stretch a little! Ok, it was still so cold, and that wind! It never really let me warm up!

5:45 am. The guns fired, and we were off! We were at Epcot. We had a chance to run through a little of Epcot, then ran out onto the serve roads. It was so dark and quiet for the first few miles. I was running faster then I wanted to, but I was excited. I also knew, that I had to slow down and go my pace, as I had a long way to go!

Finally, at about mile 4 we come running back into Epcot. We got to run under the big Epcot ball (spaceship earth) that was light up (yup, still pitch black outside). I was so overwhelmed with everything and the excitement, that the ball had brought tears to my eyes! I was so happy for all the months of training, fundraising. I was so happy to be there at that moment!

The race continued. We ran through Epcot's world showcase. Past all the countries of the world! The park was closed yet, but the cast and crew and characters were all there to cheer us on! It was amazing, and want buy so fast!

From Epcot, we left and did a few more service roads on our way to Animal Kingdom. We passed bands, cheerleaders, more characters all cheering us on!

We ran in and around more countries including Asia and Africa in Animal Kingdom. I think it was still so cold that the animals were hiding! But, we kept running.

From mile 7 on, I realized quickly it was going to be a long run! See, I had what I thought was a broken toe from one of my training runs. So, running on that little toe was painful. I quickly learned I had to change my gait enough not hit that toe! I was also suffering from some other injury I got during my 20 mile training run. I had torn a butt muscle or something??? All I know is my tush hurt. Even worse, it was shooting pains down the back of my leg!! It was like a charley horse in my rear end! This happened ever 1-2 miles. NOT FUN! It was so cold, that my legs and body were not warming up! I knew I would be struggling, but I knew I would go on! My goal at mile 7 was to not stop running until at least the half way point. From there on, I would do more of a run walk to get to the end. This was because I was in a lot of pain an wanted to finish. I was so upset, because I trained so hard to run the whole race. But, I thought I just want to finish today!

Now, we finished running through Animal Kingdom. We were on our way to Magic Kingdom. The park was open to the public at this time! We got in and the crowd just cheered us on. Our friends and family were along the race course, cheering us on! As we ran up to Cinderella's castle, the trumpeters were playing and announcing us. It was amazing to run through the castle. Of course, after I got through, I had to stop and pose for a picture! I guess my time was not going to matter for a few minute break!

After we ran through the park, we had more service roads. On our way to Hollywood Studios. More crowds and characters were there cheering us on!

Running through Hollywood Studios was fun. We got to run down 5th Avenue, New York. There were a lot of characters putting on little skits! These all made me laugh and took my mind off the pain in my rear!

After running through Hollywood Studios we had more service roads. What made me laugh was the DJ who played the song "Oh Mickey your so fine, your so fine you blow my mind." Of course, that was like mile 21 and we ran past them again at something like 24 and the same song was playing. It thought, what is worse- running 26.2 miles or hearing that song over and over and over for HOURS!

As mile 18 came up and went by, each mile got longer and slower! After the half, I ran most of the mile, but walked a little bit. By mile 18, the walks became a little longer. By mile 21 the walking breaks because even longer! The cold did not help! It was so cold, that all the water stops became a big sheet of black ice! Yes, black ice in Florida! And, in the middle of a race! But, the wind just made your muscles so tight when you stopped to walk. I felt like a metal robot that was dunked in water. All rusted up and not able to move! It was like each step was hard but added a little oil to the joints for me to run again!

I must have looked bad. A few of the TNT coaches, stopped and checked on me. When I told them I needed a new butt, they just kind of said- sorry, I can't help you there! But, their kind words and their support, really helped me through those last few miles!

I think Mile 21 or so was all dedicated to Team in Training. If the last 20 miles wasn't enough of an emotional roller coaster, now I was running a mile dedicated to all those who were being honored or run in memory of. Those who had some from of blood cancer. The family/friends of all my teammates. Talk about a flood of tears wanting to come on! I was so struck with emotions in that mile. I knew my other reason (besides my goal to run a marathon) to help find a cure for cancer, and to run for those who couldn't. I knew the pain I was going through was nothing compared to what those who have cancer had to deal with everyday!

I kept on running. After mile 21, it didn't matter how much I hurt (and trust me, there were times I thought I would not finish), I was going to finish! If I had to walk the rest of the way, I was going to! But, I kept going! I ran/walked the last few miles. We finally got back to Epcot. Now the park was open. The crowd was cheering you on! Go go go. You knew the finish line was just a mile or so away! It was time for me to run! I was going to run as much as I could possibly run that last few miles.

Then, just before the end, there he was! I saw Michael, my husband. He was near the end waiting for me! Cheering me on as loud as he could. That was the push I needed! I ran to the end. I think it was that last 0.2 miles I had to go! Like I said, I thought it would never come. Like someone kept moving that finish line one more step further away!

But, finally 5 hours and 22 minutes after I started, I crossed that finish line! I had done it! I had finished my first marathon! My goal was to complete it in 5 hours. I was just over that. I was not as happy as I wanted to be because I know that if I was un-injured before I started, I would have done so much better. But, I finished! I knew I would be getting my Mickey Medal! I had achieved my goal!

If you're into the stats, here are my results.

There were a total of 16,896 finishers. (I think about 24,000 were registered to run)

I finished 9733 overall.

For my gender, I finished 772 out of 1520

For my age division, I finished 2899 out of 8157.

My official time was 5:22:26

I'll take that! I mean, I crossed the finish line and I was still standing!

I truly believe, you set a goal and it is easier to achieve then you think! Beachbody has been a huge part of changing my life and my fitness level. If I can do it, I know you can too! If you need help reaching your goals, please drop me an email! I can help you, and my support is FREE!

Heather

Changing Lives One Day at a Time!

Web: Heathers Fitness Spot

Email: HeatherB@BeachbodyCoach.com

My First Marathon Weekend!

2010-01-30T14:49:00.005-05:00

This post is so long overdo. But, I'm going to write my story anyway to let everyone know, I DID IT! I know this is going to be long, so I am sorry in advance!

On Jan. 7, 2010 I flew down to Disney World, in Orlando, FL with my husband and my Team in Training Crowd! It was an experience I know I will never forget!

We stayed at Coronado Springs. It was a beautiful resort right on Disney property. The great thing, the buses ran all day to all the parks, downtown. We never needed a car. And, for us, the one of the bus stop was close to our room! Much needed knowing a lot of running was involved for the weekend!

The weekend started with a trip to the packed expo on Thursday! This was where we went to pick up our race bib, shirt an of course to shop for specials and deals on new workout cloths/gear! It was so busy and crazy, it could only get you excited for the big day!

Thur. night was dinner out with the entire Maryland Team in Training group! 47 of us, plus all our team trainers and mentors went to Disney Downtown for dinner at the T-Rex. That was fun. A great time to chat and share our stories of our lives (in and out of running!) We also got to talk about training tips to help us in the future and for race day!

Friday was our day! Michael and I and one of my teammates, decide to do a whirlwind tour of Disney World. Why whirlwind, we only had about 4 hours. 4 hours is never enough time to see that park and ride the rides. We did pick a few of our favorite rides and we did enjoy a day! We went to Animal Kingdom too. It was a very cold weekend in FL that weekend. I think it was too cold for the animals! We saw flamingos, but everything else was hiding. Ok, we only zoomed through that park too. But, after our quick walk through the 2 parks, we had to head back. It was time for the TNT inspirational dinner.

The dinner was not what I expected at all! There were 1500 Team in Training members, plus all their friends and family, the coaches and mentors. The buses dropped us off at some place in Epcot. As we walked around the corner, there were all our coaches and people there cheering us on. Yelling and hollering at us, calling us heros! It was so shocking, I was speechless. I never expected the greeting! See, I know I personally raised over $3900 for the Leukemia and Lymphoma Society. I know all my teammates raised at least that or more! (Thanks to everyone who supported me in my journey and made a donation, it was greatly appreciated.) Dinner was incredible. We heard a speech from one person who talked about his marathon adventures. He said anyone who can complete a marathon in 2 hours or so really isn't an endurance athlete! That, to really feel the pain and be an endurance athlete, you had to run for more then 5 hours! HA, that hit home. Anyone can run for 2 hours, but can you run for 5. (Ok, so I can't run as fast as they do for 26.2 miles!) After a few good laughs, we heard another speech from a person who told his story. See, he has an incurable form of blood cancer. But, he told us about how he trained for his first marathon as he underwent treatment for his cancer. That due to the advances of medical procedures/medicines, he could pop a pill that made him be able to live a life while going treatment. (Verses going through months of chemo, that takes a major toll on your life.) He said it was the help of LLS that makes these advances possible That it is the help of people like us, how raise the money for LLS, that have helped save his life! Ok, can you say more tears!

Here are some nice facts from our Inspirational Dinner. Our entire 1500 winter teammates raised $5.4 million dollars for blood cancer! Our 47 Maryland teammates raise $203 thousand! That is an incredible amount of money to support LLS. Now, I was proud to have suffered through the months of fundraising while training. I knew what I was doing was for a good reason, but one more why just presented to me made me so proud to know I could do my part to helpfully one day find a cure for cancer. (thanks again)

Friday night, the news said "This is the coldest we have ever seen it here in Florida." They were talking about the snow, sleet and freezing rain that was about to hit Orlando for the weekend. WHAT! I was there to run a marathon in some place warm. I did not want to hear that the weekend in Florida was going to be colder than if was going to be in Alaska!

Sat. morning rolled around. It was so cold. In the 20's. The day started off with snow and sleet/freezing rain! Based on that, my goal was to stay inside and stay warm. Keep my feet comfy. So, hotel room was our friend for Sat. Early to bed, because the race was about to start!

Ok, to keep this short. Read post 2 for my race day story!

Heather

Changing Lives One Day at a Time!

web: HeathersFitnessSpot

New Year, Time for Reflection

2010-01-03T14:39:00.006-05:00

Wow, it's not only a new year, it's a new decade! I'm sitting here looking back on my last 10+ years since I have moved to Maryland out of school.

I went from being fit and athletic. Being up and out the door so early to have fun, maybe rollerblade a few miles! I remember my diet was definitely not the greatest, but living single I ate what I wanted. It was mainly vegetarian, I had a lot of salads, yogurt and yes pasta as staple foods.

As time went on, I became a little less active. Seems like that life called work starts to suck you in and gets you into a routine. Plus, then I started dating more, and that meant more dinners out and about. It meant those times I did go to the gym, I tended to skip a little more to go out with my friends. I remember hanging out at the bars for many happy hours which lead to a few too many beers in my life.

It's amazing over time the 10 years I've been out of school, I just would add a little more weight on each year. I went from a size 8 in collage to basically a 14 in 2007. Each time I ha to shop for a bigger size, I was more and more depressed about me. I know I tried many things to get the old me back, but nothing ever seemed to work or stick.

Then in 2007, I finally did it. Because of a girlfriend I started running once a week. I added in my old Slim in 6 video to really make a change! This time, I found a coach from Beachbody, I got on the message boards. I was committed to change. I turned around my diet, even fought through dinners with my husband who did not necessarily like the changes. But, I took each day as a new step. I planned out my lunches/snacks and packed them for lunch. I posted my calendar on the wall and crossed off each and every day. It was all the little things that helped me lose my first pants size!

Between September and Christmas of that year (the hardest time to lose weight), I was dropping pants sizes each month. By Christmas I was wearing a size 6 and asking my family for new cloths since mine were way to big! It was incredible! I was now smaller then when I was in college! I was on my way.

Today, is 2010. That journey I started in Sept. of 2007 I am still on. I'm still achieving new goals, I'm still pushing myself more and more. I'm 1 week away from running my first marathon! Can you believe that? I never would have guessed that I would be running 26.2 miles just because!

I know I did all the hard work these past few years. But, I owe it all to Beachbody! I have to say, joining the community really changed my life. Finding a coach who helped me along the way, encouraged me to eat right and push play even when I did not want to. Reading what others were doing, having friends in the community who were there doing what I was doing and feeling the pains I was, kept me going. I was getting results!

I decide to turn what I learned to help others. I became a coach! Since I started coaching, I have meet some amazing people and seen some incredible successes. I have personally met some of the Beachbody trainers and taken their classes. I have been to all expense paid trip to California for some top coach training.

Plus, as I keep telling people because of the Coaching Karma I am pushing myself more and more each day to reach bigger and better goals! I know that 2010 will be the best year ever. I can't wait to see what I can do with my body, my fitness, my business! I have so big goals I set for myself. I'm willing to help and bring anyone that is willing to go for a ride along!

So, here is to a very healthy and happy new year to everyone that is reading this! If you have been struggling for sometime to get to where you want, I know I can help you! Just drop me an email at HeatherB@BeachbodyCoach.com. Today is a new day, a new decade, so decide to start it off right!

Heather

Visit my website: http://www.HeathersFitnessSpot.com

Jingle Bell Run

2009-12-05T14:58:00.003-05:00

It's been a long time since I last posted. Sorry, but time has grown really short lately. With the miles adding up for my marathon I've been busy!

This past week, I have taken the whole week off to really give my foot a little chance to recover. After my long 18 miler last weekend, I was sure it was broken. But, after a second opinion, my doc assures me, it is not broken, and I should be ok to run. Just as the miles grow, so will the pain! But, I will finish my Disney Marathon on Jan. 10th, if I keep going!

So, today I was scheduled to run 14 miles, but as I said, I planned to take it off. Heal a little before my last long run before my marathon of 20 miles next week. My friend told me of a small 5K Jingle Bell Run today. I thought it would be perfect! Go out, do a few miles, test my foot, but nothing to hard core!

It's funny, my only race I've ever entered and did was the Baltimore 1/2 marathon! This little 5K (3.2 miles) was like a warm up run for me these days. I figured, today I'd run a little faster then my normal marathon pace. I had a great time out there. I went out all decked out in my Christmas gear. Meaning, I had on a nice Santa hat with Mickey Ears (I thought it was perfect as I train to run with Mickey next month!), I put bells in my pony tail, I wear little PJ bottoms with snowflakes, an my ski Pj t-shirt. Of course, all this layered over my Under Armour cloths.

The weather was nasty! As I got there to register, it was not only raining, it was pouring and cold! But, just before the race, it started to snow! What a blast, what a way to get you in the Christmas Sprit but with a little snow!

So, the race was off! My bells were jingling the whole run! Yup, probably annoyed everyone around me. But, I seemed to pass many of them, so whatever. Hey- it is a Jingle Bell run right!

I have to say, I now completed my first 5k race. I have no clue what my official time was. Someone that finished with me estimated it at 28 minutes. I'll take that. That's just under a 9 minute mile. Not shabby considering I was not running full force for my foot was supposed to be doing a recovery week!

If you want to start running, I say go for a small 5k! This was such an informal event. It was a walk/run. The entry fee was $35 on race day, so not a big deal. All of the fee going to charity. A 5 k will set a goal for you. If you go run a few days, weeks before hand it will give you that push/drive to get to a point where you can go out and push yourself to run/walk a 3.2 mile course. Have a little fun, heck where bells! Just smile and go!

All you need to do to reach your fitness goals is to find something you love to do, then just do it. Set yourself up with something to reach for. My current goal is to train for my marathon. I know I have until Jan. 10th to work on getting up to the 26.2 miles I'll be running (ok, I started training in August, so this is not a new adventure.) I keep pushing myself everyday because I know I have a goal, I have a date and time I will be going for that goal. Excuses will not get me over that finish line. And, dang it, I want my Mickey Mouse Medal so I will go for it and I will get it!

Remember, if you need help reaching your goal, drop me an email. Let's get you started on a program that works for you. Start small, one step at a time!

Heather

Web: www.HeathersFitnessSpot.com

Shakeology Web: www.HeatherBuchman.com

Email: HeatherB@BeachbodyCoach.com

If you would like to help me reach my other goal as I train for my marathon, to raise $3800 to help find a cure for blood cancer, please consider making a tax deductible donation today to help the Leukemia and Lymphoma Society. Please visit my website at http://pages.teamintraining.org/md/wdw10/hbuchman to make your donation! Thanks so much for your support!

Decide. Today is the Day!

2009-10-23T21:49:00.003-04:00

If you were debating about getting on track to meeting your fitness goals, now really is the time. It's getting cold, it's getting dark early. The kids are back in school. And, the holidays and family are right around the corner. Why not take the time now to decide to make a difference. To get up and get started today to change your life. You can commit to it and you will succeed and get the results you want!

As always, I am a free coach, I'm here to help you get the results you want. I'm here to keep you going, to get you the answers you need. Whatever I can do to help you succeed!

Please take a minute and watch this short video. Then drop me an email and let's talk about how you can start. Let's find a program that will work for you around your needs! I know there is something for everyone! And, I know you can get the results you want. So, why wait?

You can email me at HeatherB@BeachbodyCoach.com. Or look me up on Facebook at Heather Buchman!

Talk to you soon!

Heather

Here are a few success stories. These programs do work and do get results. If you don't believe this video, let me know. I'll show you my story and many many more of my personal friends! I've seen people go off medication, lose over a 100 pounds, get in the best shape of their life, and yes, get totally ripped! What makes them different then you? They just got started!

Game Plan Weekend

2009-10-23T21:17:00.008-04:00

View from the hotel! Yup, incredible!

So this past weekend I was in Dana Point, California at the Beachbody Game Plan Event. This was an amazing opportunity. The Game Plan was a leadership training program for all the top coaches. It was pretty much an all expense paid vacation (excluding airfare) at the gorgeous Ritz-Carlton Resort overlooking the ocean! When Beachbody does an event, they go all out! This is just one more perk of being a coach!

I have to say, I had an amazing time. I honestly have to say that seeing and being with the Beachbody Crew is like being with a whole extension of family. Everyone there went through the same ups and downs to get where they are today. From gaining, losing weight and learning to eat right, from health issues to just wanting more energy. Also everyone there is passionate about being coach and helping people get results! Being with them is so fun, you never even consider it a job, but yes I am getting paid to help others get in shape! I am getting the opportunity to go to sunny California to meet with the top leaders, the corporate people, and even the trainers like Tony Horton and Chalene Johnson.

Tami French an awesome coach and my coach, Barbie, before saying goodbye (or till we meet again.)

Two more awesome coaches, Doug and Tammy Fitzgerald. You can see them in the commercials.

I wanted to just share, that this leadership program was incredible. I learned how to be a better coach, I learned how to be a better mentor to my team. But, more importantly, I learned how to be better for myself! It is so important to take time to learn an improve your own life everyday. This makes you a better person!

Larry Zimberg, with Beachbody and an incredible motivation to our team.

We had the chance to listen to Darren Hardy (I hope I have his name correct) from Success Magazine talk. He is just a great motivational speaker on how to improve your life to get what you want!

I'm going to say this, I personally have really been focusing on improving me. I have been doing what all the best of the best people continue to recommend. These 2 tips are so simple, yet so many people just don't realize how much it can change your life. The 2 things to help better yourself to get the results or to reach the goals you have/want are this:

1. Read 10 pages a day of a good book in personal development. It could be anything, but something to improve you. If you need help in fiances, read about fiances. If you want to have a better relationship with your spouse, read about that. The options are endless. There are books on goals, getting rich, achieving success! Find one today and just start reading. 10 pages before you go to sleep is nothing in a course of a day.

2. Listen to a minimum of 15 minutes of audio a day. So make your commute to work become Drive Time University! Again, this audio should be something to help improve YOU. Find a book on tape from any great motivational speaker and listen to it while you drive. This is so much better then the negative news that you hear in the morning.

I believe this year I have picked up a few books/audios and have taken time to improve me. I want to learn, I want to grow. It's helping me reach my goals. It's helping me find the hidden secrets to success. I will get what I want because I know and write down and think about what I want. I know we are all busy, but I promise you that taking time to read 10 pages a day and listening to 15 minutes of good audio will help change your life for the better.

My book of the month that I highly recommend: Jeff Olsen's The Slight Edge, The Secrets to a Successful life. You can order it at Amazon for about $10. This book will make you realize how the little things you do will set you on a path to success!

A little training, keeping in mind that Passion is important.

Of Course, a little fun before a workout with Chalene J. and her new Turbo Fire workout! (Me, Jason (Puckhead) an Barbie)

My First 1/2 Marathon

2009-10-12T19:57:00.004-04:00

OMG, it's officially in the books! About 7 weeks ago, I decided out of the blue to sign up for Baltimore 1/2 Marathon. I knew that with my first run of about 6 miles on a whim, that I could eventually get to the 13.1 miles needed for the marathon in 7 weeks. I knew anything was possible in 7 weeks. What I did not account for was the fact that I would be sick for an entire month, at least 4 weeks of my 7 weeks of training! That was pretty awful to deal with. My mind wants to gooo and excel. My body, just wanted to sleep. If you read my blog, you know my ups and downs and my struggles. My weekly runs cut back, but I always did my long runs on the weekend.

Well, this weekend was the big day. All week I had this nervous excitement. I was totally ready for the 1/2 marathon. I wanted to run! But, I was totally scared that my being sick and really cutting back on my training would be a total disaster for my run. Of course, then I also added in the hills. Baltimore 1/2 is mostly uphill! Yikes, I was worried. Oh yeah, to make matters worse, the Monday before my marathon I had this bright idea to do Start it Up from Slim in 6. I thought for sure the squats with Debbie would warm me up for the run! What I learned was that I would be regretting that workout. I was soooorrreee all week. My butt, my legs just were sore! I couldn't believe in my recovery week of training, I did that to myself. I pushed myself to get back into my routine. It's amazing how when your healthy you want to get right back into life! Well, after skipping umm, a lot of workouts, and jumping into Debbie before my run I thought for sure would not be a good thing. I mean, come Thursday night, my legs were still aching from the Monday workout! That, only added to my nerves!

Then Friday night came. My parents came to town. That made my day and started to ease my mind. My parents know that when I put my mind to something, I will do it! And, if that meant I had to walk here or there, so be it. I was not racing to win, but doing it to finish! I love my parents and love their constant support and reminders. It calmed my night.

So, a nice carbo loaded dinner with the family. Then home to get everything ready. All my cloths laid out, then the oh what am I going to wear if it rains. Weather channel on, then off. Back to checking my bag again. Sent my hubby to the store to stock up on acceptable foods to eat before the run. Yup, he was kind enough to get to the store minutes before they closed to pick up whole wheat waffles. Ok, my pacing around the house, reading the race package over and over wasn't going to get me anywhere. So, I just decided to turn in a little early. I figured, the night wouldn't hold much sleep anyway.

I was right, up bright an early! My race was to begin at 9:45. The City recommended getting there at 8 am to get parking. So, up early, packed, ate my waffles with peanut butter and a glass of Shakeology.

We were their early and walked around the Celebration Village before the race. Checking out the vendors and getting ready for the day. We stopped to watch the 5k race as I walked to the starting line of the half. The Baltimore Full marathon started at 8 am. The plan was that the half would start at 9:45, we ran 3 miles of a separate course, then connected to the marathon runners at their mile 16.

The half started in waves. Since I never ran before, when I registered I never put in a race pace. That meant I was assigned a number in the last wave to start. My race number was 50045. I was in with the walkers. I was not happy with where I had to start as I knew now my pace would be about 12 min. mile, and I thought I should be up a little bit more. But, as I hung with my TNT friends at the starting line, I watched thousands of runners start! It was amazing. the excitement was building. The day was getting started! I was about to set off on a run longer then I ever thought possible. Was I nervous, just a bit.

So, the gun went off. The confetti filled the streets, we were going. We were off! After I finally crossed the finish line, I began to run. So slow at first. Weaving in and out of all those peoples. Wondering around the walkers, the people just getting going. It was body after body, and I just wanted out. Finally I found an open spot and just set my pace and ran.

I had a blast! All the people running. Thousands of people running! Most with the goal of just finishing, not even to win! All the people who lined the streets. Everyone cheering and clapping, shouting words of encouragement. It's amazing to hear the kind words of others as the encourage you to just keep going, to push a little harder, to go a little further. The people who blasted the music or those who handed out the gummi bears. There were just so many wonderful people along the route, it made every mile fly by.

The City had a band playing at mile 3 where we entered the race with the marathoners. What even more excitement. These folks were at mile 16. Tired, yet pushing. We could get the power of their energy to keep going, and they could get the freshness from us to help push them.

All my fears of the hills seemed to just go away. They were not as bad as I thought. I just kept my pace and kept at it. One step at a time, one hill, one turn in the road, one mile! I had to just keep my pace and run!

I only walked through the water stops, then off again I went. I remember hitting the lake and was told that this was the last of the hills. I thought for sure, that was a lie. Of course, I was right. The worst hill was yet to come! I also found a race pace group that I joined for a little while. I managed to hang with them for about a mile and a half before I determined their pace was just a little to fast, so dropped back to my speed and kept going.

Wow, mile 10 came around. Only 3 more to go. I was filled with energy and just wanted to go! It's funny how things change in an instant. Mile 11 I just wanted to slow down, but stayed the course. I now had a goal to watch for Michael and my parents. They were supposed to be around mile 12 waiting for me. I told them if they wanted to be somewhere, be close to the end. Give me the push for the final mile!

That was the best, mile 12. First I saw my husband standing, then my dad. Both wishing me the best! Then my mom, who cheered and hollered as she ran up the side of the road telling me to keep going, I was almost at the end.

That last mile was tough. My knee was starting to really hurt. It was the first time, I was really ready to be done. But, just then, views of the city came into site. I knew I was almost done. It's funny how the pace gets quicker whenever the end is near. I was going home. I was almost to the end. I was ready to say I finished my 1/2 marathon.

I ran through Camden Yards. I picked up and just ran to the finish! I saw the clock 2 hours and 40 minutes. But I set my watch to run as a stop watch. That said 2 hours 22 minutes. I was happy.

My official race results: 2 hours 21 minutes and 57 seconds. I came in just over the average for the 1/2 which was 2 hours 17 minutes. I came in right around 50% for all the women and the women in my age group. I could be happier with my results! I finished! Would I do it again, HECK YEAH! I had a blast.

Am I ready for Disney, no. But, will I be- YES! I'm determined to finish this dream of mine and cross the finish line for my first whole marathon of 26.2 miles!

Sorry for those that read this whole long blog post. But, I wanted to share my story while it's all fresh. If you want to do, I say go for it. If you never ran before, with proper training, you to can walk, walk/run, or run across a finish line of a race near you. Maybe start small with a 5 k, but always go for your dream!

And finally, don't forget to help support me as I train for my marathon and to raise money for the Leukemia and Lymphoma Society. Remember, every little dollar counts, so please help me today. Donate today!

Raffling away a P90X, Chalean Extreme or Inanity!

2009-10-04T09:13:00.005-04:00

I'm running a raffle to give away a copy of P90X, Insanity or ChaLean Extreme!

Anyone who donates $5 to support my Team in Training and the Leukemia and Lymphoma Society fundraising cause in the month of October (up to Oct. 30) will be entered into a random drawing to win a copy of one of our favorite programs. I will offer 1 raffle ticket for every $5 of donations you make. So if you donate $20, you get 4 chances to win. The drawing will be held on October 31st!

What do you have to lose, you can win a program of your choice and you can also know that all proceeds of your donation will go to helping find a cure for blood cancers!

How is my training going? I'm officially running the Baltimore 1/2 marathon (13.1 miles) next weekend. This is my first step to reaching my goal of running a full marathon in January! As I reach my half way goal of my run, I'm almost 1/2 way to reaching my fundraising goal of $3800! I'd like to see this goal far succeeded, and I can only do that with your help! I know times are tough, but that is why I am offering a raffle. For $5 a ticket, you can make a difference and you can even win a great workout program!

To make your donation today, simple visit my website. My website will give you more information about Team in Training and the Leukemia and Lymphoma Society. It will also have a link to the official donation page.

I'm ready to donate and enter the raffle!

I want to learn more about the Leukemia and Lymphoma Society.

Thank you for all your support!

Heather

A penny a day

2009-09-24T20:56:00.003-04:00

I started reading this book called The Slight Edge, The Secret to a Successful Life by Jeff Olsen. I honestly just started this book, but have to say there are some great tips in there for improving your everyday life. This is one tip I found so inspirational I wanted to share.

Basically we all live in this instant gratification world. We all want something immediately. Especially now a days with the internet, cell phones,... things are available at the tip of our fingers. But, not everything comes that quickly. There are things that take time to nurture and grow.

Jeff talks about starting with a penny. A penny not being nothing, but being a very insignfincant amount of money, but its something. Each day, add another penny into a jar. So, ok, 2 days you still really don't have a lot, but you have something. A week, still not much. But, if you kept adding a penny, in a year, 2, 5,.. that little penny in a jar and all those extra little pennies you keep adding will eventually add up to something big!

I like this example even more. And, if you keep looking you will find hundreds of examples in life about the penny.

Take your fitness. If you do nothing, you have nothing. You may slowly gain weight. Your health may start to get worse. Your starting with nothing, or maybe worse, moving backwards! But if you start with one penny, and make it grow, you can make a change. Take your one penny and turn it into a 20 minute workout. After that one workout today, will you get results. No, probably not. So, you add another penny the next day- another 20 minute workout. Do you see results now, no still probably not. Keep doing this for a week, each day adding another 20 minute workout. At the end of the week, what results do you see. Well, you may feel better and yeah you may see a little improvement. But, overall those 10 lbs you want to lose still are hanging around.

Now the question, are you part of the committed. The person who will stay the course and know that next week you will continue to add a penny a day? Or are you one of the many who get frustrated with the lack of results and quit?

If your one of the committed and say you continue to add the 20 minute (penny a day) to your daily schedule. After a month, what do you think you will see? I bet that scale will start to move. I also bet your clothe may start to feel just a little bit loser?

Now, you are on track to adding your penny on day 365. One year later. What results do you think you will see? Think those 10 pounds are gone now. I would say- probably? Are those muscles starting to really pop? Possibly! Have you reached your goal and made new goals- Hopefully!

What I'm saying, a penny a day is a little commitment everyday. Everyday after your done with your little workout, you may ask- do I see results yet? You know what, that question maybe no for a while. But, then one day- Bang! Your like, wow, I look great! I am changing. My little effort everyday is paying off! I decided to stay the course, stay committed and now I am getting results!

I am quickly going to tie this to my story. If you are actually on my blog homepage you will see my photos over time. I remember everyday thinking, gosh, I workout and workout and workout, yet I NEVER saw the changes. I was getting bummed, I was like why am I doing this everyday? It's just not working. Then, one day I put that little slide show together for myself. I was suddenly amazed! I instantly could see the changes between each month! I'm glad I stayed the course. I'm glad I committed to that penny a day. I'm glad I keep adding to my jar. My penny has really added up to something big!

What's your story! Are you in debt and just waiting to get started in saving? Are you ready to just do a little bit today. Just a little more tomorrow. Are you willing to get past the, I'm not seeing this pay off now and just stay the co

urse?

I think you should be saying YES! I can commit to something small each and everyday because I know the results will pay off in time!

If you need help getting started today, drop me an email. I'm a Coach here to help you! I provide support for free, so just email me and let's chat how we can get you started!

My First Penny! Day 1

After adding many pennies to my jar, the payoff is big!

Keep Pushing Play and Keep Adding to your jar!

Heather

Web: www.TheFitnessSpot.net

Email: HeatherB@Beachbody.com

Slim in 6, Rapid Results program

2009-09-23T21:35:00.004-04:00

Wow, I have heard a lot of talk lately on Slim in 6. Boy, I remember that program. Debbie maybe the squat nazi, but she really hits those problem areas (butt, thighs).

I have been sick for 4 weeks and counting. My doc officially prescribed the drugs that should get me back on track (or keep my fingers crossed). Being sick for so long has meant I really cut my workout program back. I have been running my long run on the weekends, and a few short runs during the week to keep getting ready for my 1/2 marathon on Oct. 10. Other than that, I am really really trying to let my body recover.

Next week I have to fly to GA for work. I think I will keep the same workout schedule as I have. Light runs on the weekdays and my long runs on the weekend. But starting Monday Oct. 5, I think I will commit myself to doing 6 weeks with Debbie and Slim in 6. I love how she works the butt, and I think that is the area I want to focus on. Plus, Slim in 6 starts off slow and builds up. That will be perfect considering I can't breathe and have been cutting back on my fitness program.

I'd love to have all my friends join me in a little 6 week slimming challenge. Let's Do Slim in 6, eat right and get results. The 6 weeks will be done and over with before Thanksgiving, so we can all go visit our families with the new slimmer bodies we want!

What do you need to get started. It's simple.

1. Fill in this form to get on my list! This will let me know your in the challenge and it will let me send my check-in emails to you!

2. Go to my website and order your copy of Slim in 6 today so you will have it by Oct. 5.

3. Get ready to clean out your kitchen and clean up your diet to maximize your results.

4. Just show up and push play for 6 weeks! Check in with me to stay accountable!

Your Coach

Dedicated to your success!

Heather

Web: www.TheFitnessSpot.net

Email: HeatherB@BeachbodyCoach.com

I rally had to push myself!

2009-09-20T21:30:00.002-04:00

Yesterday was my scheduled long run. This was the day to do my longest run before my half marathon. I was dreading it all week. I still am coughing all day, my legs are still tired when I go up a flight of stairs, it really terrible feeling bad. So, the thought of having to run my goal of 12 miles, was frightening. I thought for sure, I would be laying on the trail dying.

But, I got up oh bright early to meet the Team in Training groups from Howard, Baltimore and Anne Arundel County up at the NCR trail. This was an awesome event. TNT had planned water stops every 2 miles are so. Here they had people cheering us on, motivating us to go!

I started to run, I ran to about 5 miles and I really wanted it to end. I wanted it to be my last mile. I couldn't wait for that water stop to come up at the 6 mile mark. It meant I would be half way to being done. Finally, that last water stop came. It's amazing how long a mile can be when your tired. I decided to take a minute or 2 and just rested. Drank a little while, I had one of those little power gels for a little extra energy. Well, that think must have worked magic! Because off I went. Heading back. The next few miles was just that, a few miles. I must have hit my wall and pushed through it. I think that little gel thing really helped give me some energy to go again!

I was fine, 8 miles was done. I was proud of myself to see the 8 mile marker because that was my longest run before the current run. So, my goal was to go 4 more miles. How hard could that be? I mean, at 8 I was still feeling good!

Ok, 9 miles went by. Now getting to the 10 mile mark was another story. My legs started to burn, my butt was beginning to feel it. I just kept going and going, I new a water stop would be coming up sooner then I thought. I just pushed through!

Finally - my last water stop arrived. Mile 10 was here! that meant I only had 2 more miles to go. I was ready, a quick cup of water and I was off. I think the thought of being close to the end had me on fire. My pace picked up, I was roaring! Ok, that was good until I hit mile 10.75 or so, then, everything was just saying, please where oh where is the end. I kept going. I said to myself, no stopping to walk. My rests will only be at the water stops and the end, I must gooo.

I continued, I finally passed mile 11 marker. I knew I was almost there. Just 1 more mile. Now, my butt and thighs were really getting tired. The burn was definitely there! My lungs, were surprisingly not to bad. I did stop here and there with a coughing fit, but not enough to stop my progress. I pushed through the burn, I had to go. It was funny, there was one time I did actually stop, oh say mile 11.25. I was like, I can walk for a minute then push myself to the end. Nope! My legs/butt were in motion mode. They almost had this, you can't stop now you must go! I really felt that stopping even for a second, was not an option. If I stopped, there was no going again. And, since I was alone, on a trail in the woods, I had to go to finish! I continued to push through. I continued to run. Finally, around the last bend, I saw a glimpse. I saw the finish line. I had to push myself. I knew I had to be running across the line. Yes, this wasn't a real race, but I had just run 12 miles, and dang it if I wasn't going to cross the line going as fast as I could.

I waved to my hubby who was there at the end. I dragged his butt out of bed at 5 am to drive me almost an hour to the run. Only to stand around for me to run 2 hours! He did bring a camera and took lots of great shots!

But, this has been my biggest challenge to date. I did it! I accomplished 12 miles. It took me just over 2 hours, so about a 10-11 minute mile pace. Ok, no awards here, but all I want in the end is knowing I finished a challenge that I set for myself. To run a 1/2 marathon in Oct. and to continue to run a full marathon in Jan. After a 12 mile run, I can't imagine the day I will be running 26 miles!

After that run, I went to a fair and walked around for about 3 more hours. I figured, stopping and sitting of any kind would just be bad news. I was right, when I got home, I pretty much passed out. There was no waking me until the sun came up this morning. As I feel asleep probably by 7 pm (Yup, 7), I could feel every muscle in my legs, feet, butt going what did you do to us? Surprisingly today, I feel great! I can "feel" my calves, but they don't hurt nearly as bad as I thought. Perfect day to go walk around the mall and shop!

At the race, was one of our teams honorable member, Cody Dixon. I think I wrote about Cody before. I cute young boy who has been in remission now for 3 years. His mom continues to tell us about how the Leukemia and Lymphoma Society were there to help him and his family through his treatment. Seeing him there, seeing him at the water stop high five-ing us as we ran by, makes this all so worth it! So, I ask you all reading this to consider making a donation to help me find a cure for Leukemia. I understand it is hard times in this economy, but remember when cancer strikes, it doesn't care about what the economy is doing. And, we probably have all been affected with someone who has had cancer in their life. Now, is a time to make a difference and support my cause. Every dollar does help! You can make your donation by visiting my website at http://thefitnessspot.net/Support_My_Cause.html. This site will take you to a secured Team in Training website. Thank you for your support!

P90 - Get's Results and is Great for beginners!

2009-09-20T11:58:00.004-04:00

So, if you seen the infomercial for P90X and said to yourself, that looks awesome. I wish I could do that, but hey, it's just a little too extreme for me. Then did you know that there is a more beginner program called P90?

I remember buying and doing P90 back in 2001 with my boyfriend at the time. I thought it was a great program. It's as simple as 1 day of cardio and the next day is resistance. I used the Beachbody bands as I did not have a whole gym of weights to go too.

I remember ordering the product because it was the first of its kind that I could remember being available to show me how to lift weights the proper way. See, I always "went to the gym" with the intention of using all the machines or the free weights. But seeing everyone that was there who seemed to be in shape or knew what they were doing, discouraged me to really do anything. So, I always ended up on the treadmill or some cardio machine. Then going home with a bummed look.

I ordered P90 and did the program with Darryl at the time. He also knew some stuff about healthy eating and good supplements, so I took some of his advice. I wish I had those before and progress photos because I remember getting the results. I also remember, Darryl really getting toned and ripped and I was always annoyed. Here we were doing the same program and yet his results seemed to come sooo much quicker! But, my results were happening too.

I am telling you folks out there who are not yet ready to go Extreme with P90X, to look into P90. It is 2 levels of cardio workouts, 2 levels of resistance workouts, and 2 levels of ab workouts. When you are ready to move up to the next level, then go for it. P90 is a 90 day program, it comes with some basic meal planning information to get you started. This program really works and can kick start you into trying something harder.

I wanted to share one success story with you. This is my friend Jason's P90 story. You may see him around the Beachbody community, if you do- say hi!

Yes I tired Power 90 in 2003 and got 45 days into it and had great results. But, i stopped because of a move and a job thing and a shoulder pain.

When P90X first came out I had to buy it because I knew it would be awesome. I did about 2 weeks of it in a hotel room in Denver but using the bands and not being in the best of shape I quickly fell out of it.

When my wife left in 2006 I knew I had to get back into shape and I knew that I was not ready for P90X. I had recently tried Slim in 6 too just thinking I needed to loose a few pounds but that did not keep my attention very well.

Then I though Hey Wait! What about that old Power 90 that worked so well for me the first time! Yes!

I did 120 days of Power 90 and walked an extra 30-60 min most nights. I just wanted to get into great shape and did not mind that I was not doing the most eXtreme program. Power 90 worked great and only took 30-45 min a day!

After 120 days and meeting Tony and Aaron at NY Camp I was ready or a bigger challenge so then I knew i was ready for 60 min workouts and the challenges that Power 90 eXtreme would bring!

But if not for Power 90 I would not have been in the shape that I needed for P90X and I am not sure I could have committed to the longer workout routines if it had not been for Power 90!

I know it looks a little dated now but Tony is still darn fun and Classics never go out of style!

You can get your copy of P90 today, just visit my website to learn more. Visit - www.TheFitnessSpot.net or simply, click here to learn more or place your oder today. If you make day 1 be October 1st, in 90 days you could be a new you by New Year's Eve so you won't have to make another new years resolution to get back into shape! Order today to get started!

As always, if you need help reaching your fitness goals, reach out to me. I offer my support and motivation as your Free Beachbody Coach! Email me at HeatherB@BeachbodyCoach.com to ask your questions!

Changing Lives One Day at a Time!

-Heather B

What to wear when I run?

2009-09-20T11:22:00.004-04:00

As I move into the colder seasons of training, I often ask myself. It's kind of cold outside, I wonder what I should wear? I know that the first mile maybe a little cold, but to keep running, I'll soon be sweating. Ahh, so what to wear?

My coach, Mohan, with Team in Training sent out our weekly newsletter with the perfect answer. So, I wanted to share his tips with you.

70 F and above: shorts and, and for women a sportsbra. This is your base layer.

60 to 69 F: Base layer and short sleeved t-shirt.
Rain: You will be fine, if it's windy , you may want to wear a Tyvek jacket.

50 to 59 F: Base layer and a thin long-sleeved t-shirt.
Rain: Wear a Tyvek or similar light jacket.

40 to 49 F: Cold weather base layer: long tights ( thin ) and a sportsbra for women. Add a fairly thick long -sleeved t-shirt.

Rain: cold weather base layer, short-sleeved t-shirt, then layer on a Gore-tex jacket and pants.

30 to 39 F: Cold weather base layer (thicker tights this time, perhaps with shorts on over or under them), thick long sleeved shirt, vest ( polartec material or similar ) ,warm hat ( wool or similar ) and very thin gloves.

Rain: cold weather base layer with thin tights., a thin long -sleeved shirt, a Gore-Tex jacket and pants over them and a hat and gloves.

20 to 29 F: Cold weather base layer, another layer of tights or pants, a thin long sleeved shirt on the inside, a thicker long sleeved fleece shirt on outside, a vest , hat and gloves and perhaps an ear warmer.

Rain or snow: substitute a Gore-tex jacket for the outer layer of pants and the vest.

10 to 19 F: Cold weather base layer, another layer of pants , a thin long sleeved shirt, a thicker long sleeved fleece shirt, a jacket, a hat, gloves and optional neck and ear warmers.

Rain / Snow: Make the jacket and the outer pants Gore-Tex.

You can also visit the Runner's World link here to get more great tips on what to wear.

Are You Ready?

2009-09-13T16:32:00.004-04:00

The official start date for the challenge is tomorrow! That means we are going to be eating super clean and working out 6 days a week for the rest of the month! That's only about 20 days or so, we can do it!

I took today and started it off with a run! Whoo Hoo, I think this cold thing is finally behind me. 6 miles officially logged in.

I also went to the store and stocked up on a few basics (salad, turkey whole grain bread, hummus, fish, skim milk, apples...) Yes, I need to continue to add to that in the next few days, but I'm ready for tomorrow! I actually plan on packing a lunch. Ok, I'm planning on packing a day's worth of meals. Meaning, breakfast will be before I leave, but 2 snacks and lunch will be packed. By the time I get home from work, that little bag has to be gone! Perfect, so guessing required and everything I need will be right at my side!

I also took my "before pictures". So, I think I am officially ready! I have my Michi's Ladder in my purse, for when I hit the grocery store or go out, I know what I can/can't have!

This is a tough challenge, but it will get results. My Coach Barbie's little 20 day challenge is coming to an end. The people who did this challenge averaged 3-5 lbs lost in the 20 days! So, this is a great way to step up your game, break the plateaus and get the results you want!

Visit me on the message boards to help keep ourself accountable! Simple click here and just jump in!

Free P90X Workout in Michigan TODAY!

2009-09-13T06:27:00.002-04:00

Dear Peeps!!!!

My Coach, Barbie and her friend Jeffrey Ambruster's who are the two $10,000 this month in the million dollar transformation contest are having a P90X Workout at Michigan State University in East Lansing, MI!

They have invited everyone in the area to show up! All you to do is show up and get ready to sweat! If you haven't been to one of these group workouts, your missing a lot of fun and a chance to meet other Beachbody and P90X'ers! It's an amazing community of friends! And, don't worry, all fitness levels are welcome!

Say hi to my coach Barbie and tell her I sent you, she will be extra nice to you!

Now, here are the details.

Price: Free

Date: Sunday, September 13, 2009

Time: 12:00pm - 4:00pm

WORKOUT: 12:00pm to 2:00pm

COACHING INFO SESSION: 2:30pm-3:30pm

Location: Michigan State University - Adams Field Street: West Circle Drive Just North of Sparty City: East Lansing, MI

Have a great time, wish I could join you all!

Check out Barbie's Success Story on my blog yesterday at; http://www.HeathersFitnessSpot.blogspot.com

Heather

My training update

2009-09-12T10:10:00.003-04:00

You are probably asking, Heather, how is your training going? Where is our update?

Well, I've not been doing as well as I hoped and it is really disappointing. Being sick with the cold/flu and a sinus infection really had me down. Last week I ran 0 miles! Yup, just getting out of bed was a challenge. Thinking of running, was really not even in my mind. Heck, when you can barely walk from the bed to the couch, running will not happen!

This week, as the flu starts to go away, my body is still sore and achy. Heck, I normally run up steps, not walking up one flight has me out of breathe! So, it's been a slow week, but I'm getting back in the game. I'm not pushing it to hard, as I don't want myself to get worse.

This week, I ran as fast as I could on my elliptical on Tuesday night. I ended up probably doing 2.5 miles.
Wed. I took off.
Thru. I ran 3 miles outside. It was a nice cool evening. Doing the first 2 miles wasn't too bad, but that last mile home was a bear! I really had to walk/run it! But, I got it done.
Today (Sat.) was my long run with my group. I was hoping to feel well enough to do about 8, but quickly realized my legs were dying, my chest was tight, and my ears were hurting! So, I decided to turn around at almost the 2 mile mark. This gave me 3.75 miles logged for today. Yes, way not were I need to be, but it will have to be!

My last update was August 30 and I was at a total of 38.5 miles run. Add in 0 miles the first week of Sept. and add in the 9.25 miles this week, and I am up to a total of 47.25 miles run in my training.

The Baltimore 1/2 marathon is less then a month away. I still really need to up the miles to get to the 13.2 by race day. I'm getting a little nervous because of these last 2 weeks as a setback. But, I plan on really stretching today (maybe some P90X - Stretch X) to help loosen me up. Then, really focus on getting back in the game. I know it will all fall in place, it always does!

Remember, I'm running to ultimately do the Disney World Full Marathon (26.2 miles) in January. But, I'm running for a much greater cause, I'm running to help raise money for the Leukemia and Lymphoma Society to help find a cure and support the patients with Blood Cancers. To learn more about this group and their goals, please click here to read my older posts.

We all need your support to help find a cure. So, please join me in my cause and consider making a donation today! It's the support of people like you and me who have helped LLS be able to help as many people as they already have and to continue to help many many more.

To make a donation, please visit my website by clicking here. This will take you to my secured LLS donation page! Thank you in advance for your help!

Heather

Congratulations Jason and Barbie!!

2009-09-12T09:52:00.003-04:00

I'd like to congratulate my coach, Miss Barbie and her friend Jason Armbruster They are the winners of the quarterly Beachbody Million Dollar Body game and just won $10,000!

When I share my story, tips, and tell you that you too can make a change, I want you to believe it is possible! I have learned so much from Barbie and these things I learned have helped me get the results! I know having her help motivate me and answer my question was a big part of my success!

I'm saying this so if you need help to reach your goals, then drop me an email at HeatherB@BeachbodyCoach.com. If you want me to be your coach, it is FREE! Just click here and sign up!

Now, remember, YOU to should be playing the game for chances to win! Join us in WOWY (the online super gym) to enter your workouts and have a chance to win daily prizes of $300 up to $1000, cameras, iPods,... This is a great reason to get your workout in!

Next, enter your transformation story for a chance to be a monthly winner and win $1000. Once you win the monthly transformation, you can get entered to win the quarterly content and win $10,000! Then, join Barbie in the yearly contest to win $25,000!

To play, just go here to sign up do this first! Once you are signed up to play, just go log in to www.TeamBeachbody.com and start playing.

Really what are you waiting for? Get the results you want and aim to win!

Challenge Start date extended!

2009-09-08T19:18:00.003-04:00

Hi All

So today was day 1 of the challenge. I know for me, especially being sick, I was NOT prepared for this challenge. I did print out Michi's Ladder and I am carrying it in my purse and pulling it out before all meals. What I'm not prepared for was I did not shop at all so have no real healthy foods/snacks available except what I just happen to have on hand!

So, how did I do on day 1? Not as bad as expected. I did realize its hard when you are not prepared! So, that said, I am officially making this week the un-official week of the challenge. Meaning, this week is the week to learn Michi's Ladder, learn the rules, log into the thread and say hi and get organized, begin your check-ins (even though they do not count). This is the week to try it out and make the mistakes, because our official challenge date will begin on Monday! Meaning, eating will need to be 100% clean on Monday! and pictures must be taken by Sunday!

How did my day go?

Breakfast- Shakeology with a cup of coffee and creamer. (I will be buying FF milk to replace the creamer!)

Snack was just a little bit of nuts

Lunch- a cup of black bean soup and a half a turkey sandwich with lettuce and tomato on whole grain bread. (I need to see what dressings/condiments if any are on our list?? So, today I went plain!)

Snack, not prepared for snack 2, but had another small thing of nuts. Both snacks probably were really only about 1.5 serving sizes. And, 2 portions of nuts is higher in fat then I wanted. So, snack 2 is where I really failed!

Dinner was a chicken caesar wrap with some cole slaw. Not sure if cole slaw is on the list?? I know cabbage is, but really I don't know what "sauce" is in cole slaw so that may not count? As noted above, I'm not sure what dressings are in? So, my caesar dressing in my wrap was possibly out? I need to check? I had a sun dried tomato tortilla wrap, not a whole wheat- is that part of it? Again, I need to really look at Michi's Ladder and get it all straight.

Because I realized 1 day, unplanned, is really not enough time, I have extended the start date of the challenge until Monday. So, please take the time and really think about joining our challenge. I hear others on Barbie's challenge are dropping the pounds, so let's BRING IT! You have this week to learn, test, plan and make mistakes. Because next week, we get STRONG and will go for it! Are you in?

Here is the link to the message boards. You must stop by for daily accountability! Now is the time to join us!

http://teambeachbody.com/connect/message-boards/-/message_boards/message/33449561?_19_delta=10&_19_keywords=&_19_advancedSearch=false&_19_andOperator=true&_19_cur=450

-Heather

Do you need a FREE support coach? Email me and let me know, I want to help you reach your goals.

Email: HeatherB@BeachbodyCoach.com

Web: www.TheFitnessSpot.net