Brazilian Butt Lift

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

How's the running going?

As I officially completed my 3rd long run this morning, that means week 2 is in the books. Baltimore 1/2 marathon is only a few more weeks away, and now the Disney Full Marathon in my future. I ask myself everyday, am I crazy? Have I committed myself to to much?

The answer is always the same, yup! I'm a little crazy. And No, I love the feel of a challenge. I love pushing myself to a new level.

This week was a killer for me. Ever since last Saturday, I had a pretty nasty stomach virus! Yup, a trip to the doctor, a day or so off work. Enough said there, right. But, in the end, it had me a little disheartened. Not that I was sick all week, but it really threw my training off. I was like, its only week 2, I can't miss a workout and I can't fall off my schedule. Yet, I quickly realized, life does get involved and you do need to work around it and not let it bring you down.

With that said, I still did pretty good. Last Sat., I know I told you I did 7 miles at like 5:30 in the morning. So, that was a big accomplishment for me. I was supposed to do Chalean Extreme Burn it off/Recharge on Sunday, but listened to my body who said, you really need a rest day. So, I took it off and relaxed.

Then the week started, Monday at 5 am, I got up and did my Chalean Extreme, Push Circuit 1. Man, I love the push month. Reps of 6-8 are really my favorite. Monday night was a rest night from running.

Tuesday, am I felt terrible. So, getting out of bed was not on my agenda. I figured skip my Chalean Extreme. It was a cardio day and I knew that that night I was going to be running. So, I was a little bummed, but ok. But, Tuesday night, I didn't feel much better. I did tell myself, just get on the elliptical and go slow. Something, is better then nothing. I managed to push out 30 miles (about 2 miles) at an average pace. I kind of was just in a zone, so it definitely was not about anything but keeping my legs moving.

Wed. morning, I did get up and do Chalean Extreme, Push Circuit 2. I have told myself, all leg work in that program will be kept to a minimum as I train for my big runs. But, the weights felt good! Wed. night, I actually felt great and went outside and ran for 3 miles. Let me tell you, running at 6 pm when its just starting to cool down, but the average temperature is still around 90 degrees and humid is a HARD run! I always end up walk/running the last mile of that 3 mile run because the heat just gets to ya. And, it always makes me wonder how can I do a long run on Saturday if I can't do 3 now. Well, for those that run in the heat, its the heat that wipes it out of you. If you can run early or later after the sun goes down, I bet you will see great improvement compared to your mid day runs!

Thursday, I was sick. I stayed home and stayed in bed most of the day. So, I did not do my Chalean Extreme or my run for the day. My first skipped planned run in my training. At first, I was really sad. All day thinking, just a little bit on the elliptical, you can do it. But, I finally told myself. It's ok to be sick and take a day off. That, in the last 2 weeks, I have run more miles then I did all summer. Take today as a rest day and let me knees, ankles recovery. So, I did and have no regrets.

Friday was a planned day off of running, and I did not do my Chalean Extreme. Yup, I really blew my first week of the push phase, but not too upset.

I woke up at 5 am this morning to a huge thunderstorm and thought there is no way we'd be running. But, our team met at 7 am, there were few showers before we started, but had a perfectly clear day! Therefor this morning, was my first official day of training for the Disney Marathon with the team run. I ran 8 miles! Whoo Whoo! What an accomplishment. I never got up an ran 8 miles in my life before, so I am proud of myself. Not only did I do it, I had enough juice left in me to sprint the last few hundred yards back to my car. Just a little extra effort in the end!

I'm meeting a ton of great people with Team in Training and am loving it so far. I am so glad I have committed to join them to not only accomplish my goal, but to help find a cure!

Overall, how do I feel after week 2? I feel great! I want to run more, but keep saying, no follow the plan. Don't over do it. Yes, my knees do feel a little worn and are not sure what's going on. I do think, new sneakers are in the very near future! My legs are keeping up with me and getting better with each run. My lungs are not really the problem. I seem to recover quickly and don't seem to sore the next day. Maybe tired and steps are not on my list of things to do the morning after a run, but otherwise, I feel wonderful!

So, follow my journey as I run toward Disney World. Also, remember, I am running to support the Leukemia and Lymphoma Society and to help find a cure for blood cancer. Donations are not expected, but truly are greatly appreciated. So, if you want to help, even a small $10-$20 donation will make a difference! It's easy to donate. Just click on the tab "Support my Cause" on my website TheFitnessSpot.net and then read about what I'm doing and click the Donation Tab to make a contribution. (Or simply click here) Remember, all donations are tax deductible.

Thanks much, and keep checking back to follow my progress!

Heather!

If you need help reaching your fitness goals, let me know. I'm a FREE Beachbody Coach who is here to help you! Just drop me an email and let's talk about finding a fitness program that will work for you!

Email: HeatherB@BeachbodyCoach.com

Web: www.TheFitnessSpot.net

My first week

This is my official first week of training. Yup, I still laugh everything I say, I'm going to run the Baltimore 1/2 marathon. I think I now told everyone. Which means, I have to do it. I say that, because if you tell people your goals, you will be more likely to reach them. Even if its losing 5 lbs or a 100 lbs!

Anyway, so here is my progress today.

Saturday as I noted before was my first long run. I did about 6 miles, and was quite impressed.

Sunday, I did Chalean Extreme Burn it off and Recharge. My body sure needed the stretching. See, Sat. I was really bad and did not stretch properly after my run. So, Sun. I could definitely feel my calves. Not terrible sore, but sore. Plus, I tend to get shin splints, so had hints of pain there. I tried to walk as much as possible on Sunday, as the walking just seemed to help.

Monday was a rest day from running. Again, I was thankful as I still felt I needed a little time to recover. I did get up at 5 am and do Chalean Extreme Burn Circuit 1. This is my last week of the burn phase, so it felt good to get that done.

Tuesday. I started my day off with Chalean Extreme, Burn Interval. Man, you want to burn calories, do this workout! One of my favorites in the Chalean Extreme program. Helps build muscle endurance! Then it was off to work. A full day of walking around. Heck, I was at 6000 steps probably by 6 pm! That's a lot for one of my average days.

Tuesday night, I had my first weekly run of 3 miles. It was hot when I ran, 89 degrees and very humid! I knew my route as I tracked it ahead of time on MapYourRun. My total route should have been 3.1 miles. So, laced up my shoes and off I went. Ok, so ran, and made a slight wrong turn. That probably added another 0.1 miles or so, but turned around and was back on track. (I really need to stop making wrong turns as it adds more miles to my planned runs!). I kept running and running, just hoping my road would eventually show up so I could turn around and run back.

I have to say, this was a tough workout! I managed to do the first mile and a half fairly ok. Yup, I determined, the first 2 miles are the worst. It's like you need to get over that hump. Well, just as I got over that hump, the route had a slight incline, and I think the heat started to get to me. Yes, the last part of my run, I had to stop a few times. Just long enough to take maybe 10 steps, then I was off again. I really needed water. So, mistake I made - on extremely hot days, carry water, no matter how short the run.

I tried to time myself. My run was 3.2 miles or so and it took me just under 37 minutes. Not to bad, but will work on that! I'm not happy I had to walk a bit, but I'm ok with it! I think I ran about 5500 steps in that time, so I know I hit my goal of 10000 steps yesterday with the running and Chalean Extreme. I also burned over 2300 cal. by the time I took my Bodybugg off at 9 pm! So, good day was had!

This morning was a light Chalean Extreme, Ab Burner workout. Tonight, is my next 3 mile run. I have to say, so far, I'm feeling good. I took my P90X recovery drink and really stretched after my workout. Plus, we want shopping for a new dishwasher, so the extra walking also helped.

Keep coming back as I update you on my training progress. Along the way, I'll share my ups/downs and any tips I may learn!

Heather

web: TheFitnessSpot.net

Email: HeatherB@BeachbodyCoach.com

Ask me how I can help coach you for free! Or better yet, ask me how you can become a coach and help yourself and others get in the best shape of their lives!

Baltimore 1/2 Marathon

Ok, I think I am going crazy, maybe it's the heat here in Baltimore. But, I decided I needed a new challenge.

I went for a run with some new friends on Saturday. I ended up running 6 miles. I was quite impressed. You all know I run here and there, mainly with my dog. But, always just for fun. Well, all those folks I ran with were officially training to run the Baltimore or Marine Corp. Marathon.

Between all those folks so motivated out there doing their 16 miler that day, and this guy at work always telling me I should join him in the Baltimore Marathon. I finally told myself I'd look into it.

So, I did my research. The marathon is Oct. 10. That is exactly 2 months away, 8 weeks of training. I need to go from the 6 miles I did on Sat. to 13.1 miles by Oct. 10. I think I can do that!

I did more research, and came across a website that seems very good to help you train. I looked at the novice workout routine and modified it slightly to work with my program to be ready to run 13 miles in 8 weeks, not 26 miles in 18 weeks.

I took this program, and I took my Chalean Extreme program and decided to merge them into a training program. My mornings before work will be CLE, as its too dark to run. But, I'm A. Committed to finishing this program. B. Looking forward to using CLE as a cross training workout to help stretch my muscles and build my cardio. I've mixed up the days a little bit during the week, so they work with my running schedule. It's an intense program. I figured today is day 2 of my week and so far so good. But, I'm allowing myself some flexibility to modify the routine as necessary.

I was also quite surprised to see that my last week of Chalean Extreme falls the week before my marathon! Perfect timing, as my last week will be a quiet recovery week in preparation for the big day!

Yes, I know, I will also pay very close attention to NOT overtrain in the next 8 weeks.

But, the first step in reaching my goal is committing to it. To commit to it, I'm telling everyone and I'm writing it down. Because for me, if I don't write it down, that goal is just a dream! And, I want my dream to become a reality!

So, now you get to follow me in my Chalean Extreme/ 1/2 marathon training! Wish me luck, because I'm going to need the encouragement every step of the way!

Heather

Website: TheFitnessSpot.net

Email: HeatherB@BeachbodyCoach.com

Don’t Get Ripped Off On P90X or ChaLean Extreme (or any Beachbody product) On EBay

Followers, I'm reposting this post that I found on a fellow Coaches Blog.  Coach Scott Colvin.  I have to say, I am seeing this ALL the time.  I am constantly being emailed to please send calendars, books,... because their Chalean Extreme or P90X package did not come with this information.  PLEASE beware of the scam.  You really should get the complete package to get all the benefits.  A workout without the nutrition guide is only half the program!

Beachbody is doing their best to STOP these scams, but it has to be a never ending battle.  Don't get caught up in it.  Really, trust the independent coaches.  When you order from my store, it puts your order directly through Beachbody.  I never see your credit card, I never touch your product.  You get the real deal.  Ordering through my website only means you are giving me a little credit for the order and I will become your coach!  So, please feel safe ordering through your coaches site, they need your support to keep supporting you!  But, please don't order off ebay, Craigslist, Amazon,....  You really are not getting a deal!

WARNING! Many people look on EBay or many website for deals on Beachbody Products like P90X or ChaLean Extreme.

If you are looking to pick up a copy of P90X or Chalean Extreme or any other Beachbody product for yourself or as a gift you need to be a aware that there are a LOT of people hawking counterfeit, bootleg and incomplete  copies of Beachbody programs on Auction sites such as EBay and many other websites. I regularly see websites advertising P90X for a ridiculously low price of $33.00. All Beachbody products are either sold ONLINE or from a Beachbody Coach. Beachbody coaches are prohibited from selling any Beachbody product on any auction site like EBay or Craigslist. Please read the fine print carefully before you buy from these sites.

If the ad says “No Booklet, no workout calendar or no nutrition guide” WATCH OUT!, it is a bootleg or used copy. You need these items to get the most from the P90X program and Beachbody will NOT sell you the program without them. Many of these are bootleg copies made in China. They will be poorly made copies and will not be a complete set.

If you want to buy P90X and be sure of getting a legitimate copy you can go HERE to my Beachbody store or any other coaches website. All our products come to you direct from Beachbody at our great price! And have a 100% “Satisfaction Guarantee.” If you are not happy return it in the first 30 days and get your money back minus shipping. Don’t waste your hard earned money. Get it new, get a better price, and get the free support and help that comes from an authorized Team Beachbody Seller.

You can get a 10% discount on ANY Beachbody product by joining the Team Beachbody Club (a low $39.99 for a quarterly membership) and  a 25% discount by becoming a Coach. (e-mail me for more details)

Here is an example of the fraud on EBay with P90X. I have put a picture of the listing here for you to look at. Here is what they are doing. They are selling all the guides and one DVD as a package for about $75 dollars. My guess is they are taking the Ab-Ripper Disk which is a free gift from Beachbody and selling it with the books….Then they sell the other DVD’s on eBay as a complete P90X set without the guides. So they are making close to $170 dollars by splitting it up. Unfortunately people who don’t read the fine print and don’t realize they are getting tricked. Some of the people have written in this persons feedback “Read the listing, BEWARE!” In the listing it states comes in original box then a little lower down it says it doesn’t.

This is what a Real P90X should look like in it’s original box.

Bottom line is that there are many people out there looking to rip people off on the hottest, most popular home fitness program on the market. I realize these are tough times and for many, money is tight, but it never pays to try to get a cheap, rip-off version of P90X for you, or as a gift. (How cheap is that to get someone a ripped off version of the program without all the materials????)

I urge you to do the right thing and get your copy of P90X from an Independent Team Beachbody coach. WE WANT TO HELP YOU GET THE RESULTS YOU ARE LOOKING FOR! When you buy from me and my store you get my free coaching and I am available at all times to help coach and mentor you to get the MOST from your 90 days with P90X! You get a 130-day, 100% money back guarantee from Beachbody and support from your very own Beachbody coach!

Your Coach!

Heather Buchman

My Website to order an official copy:  www.TheFitnessSpot.net

ChaLean Extreme, Muscle Burns Fat

I keep talking about Chalean Extreme!  I love this program.  It really is short, to the point workouts.  Chalean shows you how to do all the moves, teaches you about muscle failure, pushes you to go heavier then you normally would.  She also shows you which muscles you are focusing on and how to modify a move if you say want to keep it low impact.

Her Muscle Burn Fat Guidebook teaches you everything you need.  It has your calendar to show you which workout you will do for the next 90 days, it has pictures and descriptions of all the moves.

Her program comes with a meal planning guide.  Sample meals to easily good and are so yummy!

Chalean Extreme also comes with an audio motiational CD that you can listen to in your car on the way to work to help keep you inspired and remind you to stay on track.  There is an extra DVD to show you how to clean up your kitchen to get the results you want!

This program rocks!  There is no way you will not see results with this program.  Follow it, and the muscles will pop!  You want to be lean and toned, then this is it.  If you have never lifted before, don't worry, start light and follow what she tells you to do.  You will be amazed how quickly you will get stronger and will be needing heavier weights!

I would recommend this program to anyone who is looking to slim down, tone up, looking for a complete cardio/resistance program that you can do at home without a ton of equipment (just weights needed).  You will become your own personal trainer, and you will have fun while working out!  Men, don't be afraid of this thinking its going to be to girlie!  This program is about pushing yourself to failure!  You do that, and you too can get ripped abs!

If you have any questions on this program, I'd love to talk to you about it.  But, with 3 different phases, 5 workouts (plus an ab workout) a week, all workouts are 45 minutes and under, you can not be disappointed.  Your body will be constantly challenged, so you can avoid plataeus!  The guess work with food is taken away with the meal guidebook!  You have everything you need to succeed.  Plus, when you order through my website, you get me as your coach!  I'm here to support you, answer your questions, and help you get the results you want!

Don't wait, you can have a new body in 90 days!  It really is as simple as eating right and working out!

Heather

To order your copy today, visit www.TheFitnessSpot.net

Email me with questions:  HeatherB@BeachbodyCoach.com

Me During ChaLean Extreme!

One More Success Story!

As I noted in my last post, I love seeing success stories!  I'm always so proud of people that are taking those excuses and are throwing them out the window!  These people are seeing their dreams become a reality!

I've introduced you to one of my Coachws and Coachee Judy before!  I so love her!  She has been just as motivating to me, as she says I have been to her!  Judy has transformer her body in amazing ways.  She has lost over 80 lbs since her journey began!  She actually was one of the December winners in the Million Dollar Body Game!

Judy has just completed Chalean Extreme!  She too, has decided that her next challenge will be P90X!  You rock it girl, I know when you want something you will achieve it!

Here are Judy's current before/after photos with Chalean Extreme only!  If you would like to see more of Judy's transformation, I recommend you check out her blog!  The Fitness X-press!

Just for fun, here is a picture of Judy, myself and Debbie Siebers (Slim in 6 Trainer) from the Coaching Summit in California in March!

Keep up the great job Judy!  I'm so proud of you and everything you have achieved!  I look forward to watching you continue to grow and succeed!

Heather

More Success Stories

I have to say, one of the best things about being a coach is knowing that you are helping people change their lives.  I keep saying, being a coach is not about going around and selling a product or a program.  It's giving people the hope and encouragement they need to succeed!  We all fall off the wagon and even have days were we believe things are not possible, but having a coach that is there for you and believes in you more then you may believe in yourself is just incredible to help you succeed.

I want to say that because, I get success stories all the time, and I NEVER cease to smile!

This is one of my coachees!  Crystal has been a regular on the message boards.  She would come by and be so active for days, weeks at a time.  But, then she would disappear because she may have had a week moment and felt bad to admit she was slipping off track.  (first, I want to say- hello- when you are falling off the wagon, that is when you should be reaching out to your coach for help and support!  Not  run and hide!)  But, Crystal stuck with it!  She continued to push through, and even with some bad moments here and their her results are incredible!  Not to embarrass her, I'm actually going to cut and paste some of her email to me!  Why, because it proves that we are not all perfect!  But, it's being consistent that gets the results.  It's about finding what motivates you to succeed!

So, here is Crystals before and after with Chalean Extreme!  And this is some of what she had to say to me!  I love how she is already planning on what to do next.  P90X is not as scary as you think, and I know you will rock it, Crystal!  So continue to BRING IT!  I'm so proud of you!  Take a minute and read her story.  Does it sound like you?  Did you take your before pictures and HATE them!  I know I did!

      

Crystal Before

  

Crystal After!

Currently, I am about to enter into my final week of CLE and I still haven't cleaned up my diet 100%, but I've gotten better and my work-outs have been very extreme (I'm also beginning to feel better about myself, which is most important). I just received P90X in the mail on Friday, and I will begin that program next monday, April 27th. I was once afraid of P90X, but not any longer as I feel stronger than ever. I just wanted to let you know that I'm still here, I'm still working hard toward my goals, and I'm going to really bring it in my final week of CLE so that I get off to a great start with P90X. I just set up a profile on Bodybuilding.com as this website has been inspiring me like crazy lately. I really want to push myself to be as lean and strong as possible eventually, but I know that I have to start somewhere.

 

Thanks so much for being a great BB coach and I still read all of your coach check in e-mails to keep myself motivated. Also, I have attached some progress photos to this e-mail. The photos in the gray w/o suit were taken back in Jan. of this year when I first started, and the other pics were taken today, April 19th.

I hope I can inspire others because it was only 4 months ago when I first began and I never dreamed of looking and feeling as good as I do now. I tell you, before and after pictures are such an amazing tool.  I absolutely HATE my before pics.  (Crystal- we all do!)   The good part is I can take pictures now and actually compare and see the difference rather than if I hadn't had taken those awful pics, I would have to rely on picturing it in my head. Pictures are such motivation!

If you are looking for someone to help you succeed, I'd love to be your coach!  It's free to have me coach you, so what do you have to lose?  All you need to do is complete this quick form and then drop me an introduction email and let's get started!

If you are ready to Become a Coach and help others succeed and meet their goals, while taking your goals to a whole new level, you can learn more or sign up on my website at The Fitness Spot or you can check out this website for additional information - The Winning Stride.

Now, let me share your success story!

Bring it!

Heather 

Email:  HeatherB@BeachbodyCoach.com

Time to Stop and Think!

I took last week as a recovery week.  I had a terrible strain in my back/neck area that I thought needed to recovery before going hard core into a new program.   I determined, that yoga was a perfect way to stretch out those sore muscles while still getting a good workout in!  I'm sure some of you are saying -  Yeah right, yoga a workout?  If you say that, you never did any of Tony Horton's Yoga!  He really takes you through it all!  Push-ups, warrior poses work your legs, some ab work at the end, those balance moves work your core.  I actually could feel my abs the next day after a good yoga day!

I also treated myself to a message on Friday night.  I had the guy work on my pains!  I have to say, that was probably my first ever real deep tissue sports massage!  I liked how he moved my arms around to really get in there and work the tension out of my shoulder area!  But, when he asked if the pressure was too much, I was like- no, I just want this knot gone, so do whatever you need to do!  I learned the next day, that really isn't the answer you need to give a masseuse!  If it's too much, it will be sore the next day!  But, in the end, I am feeling so much better!  I really need to put that on my treat list and say, hey you worked hard, now go treat yourself to a massage to relax those newly built up muscles!!!!

But, as I took my recovery week, I was really torn between doing a new round of Chalean Extreme or going back for more Tony and doing another round of P90X?  I debated for a few days, I set my start date and said a decision will be made!

Well, after going back and further- do I take what Chalean taught me and use that to go through a new round of the X and see where I can go this round, or do I do a new round of Chalean Extreme and really work it to focus on my trouble spots.

My answer, at 5 am on Monday  (ok, my decision was made Sunday night because 5 am is to early to debate what to do!), I decided to start a new round of Chalean Extreme.  I have completed Burn 1 and 2 this week along with some ab work.  Why did I chose this program?  I really want to get my mind focused on getting up at 5 am again!  So, doing Chalean for 35-45 minutes is much more realistic then jumping right in to P90X and the whole hour long workout!  My other reason, I absolutely love how Chalean Extreme worked my legs and butt compared to what the X ever did for me.  Since, I consider those my trouble spots yet, I decided I would do another round to really focus on my lower half!

So, today is Wed. and as I said, I have completed 3 days already of round 2!  I have also managed to get up everyday at 5 to workout.  I've gone lighter then I would normally for 2 reason, A- I think I'm sick!  Something funky is going on in my lungs, and working out will push it out, but also causes me to work a lot harder then my targeted heart rate should be.  And B- I still want to make sure my shoulder/neck are really recovered before jumping in full strength!

I actually am loving my new round, but was wondering today- why not do a combo round? Do week 1 of Chalean Extreme and then do week one of P90X, then move on to week 2 of Chalean Extreme and then week 2 of P90X?  Hmm, that might be a really fun workout!  Every 60 days, the intensity would change (because phase 1 of both programs would be double if combined).  If I do decide to do this, I know I will not have any planning on what workout will I be doing from now until the end of the summer!  That would be a great 6 month program, with recovery weeks built in!  HMMM, maybe?  I'll have till Sunday to decide what week 2 will bring!

But, this is my way of telling you- don't be afraid to mix up a program to work with what you want or with what will keep you active and moving!  There is no reason to just go over and over the same thing, or only do the same 90 day rotation over and over.  Remember, even with P90X, you could plateau if you just do it over and over and over without any changes!  Your body does variety to keep advancing.  So, do what you love and love what you are doing!  Just remember, it's about consistency (do something) and just BRING IT (Do your best!)!  

Remember, if you would like someone to help you stay motivated and on track to reach your health and fitness goals, I'm a free coach!  And, I love helping people get the best results possible!

If you would like to have me coach you, simply go to my website and go to play the game to sign up for free!

While on my website, don't forget to check out the details of all these programs, or maybe find one that suits you best and will help you meet your goals!  These programs really do work!  And, there really is one out there for everyone's level, interest,...

Now, BRING IT!

Heather

Website:  www.TheFitnessSpot.net

Email:  HeatherB@BeachbodyCoach.com

Results!

So, I was talking about how I am leaning out, well I wanted to take a minute and post some update pictures!  I'm about 2 weeks into Lean Circuit Phase, which means I rearing to the end of Round 1 of Chalean Extreme.  That leads me to the next question- what to do next?  I think the results I am getting are rockin, I may go for round 2 of Chalean Extreme!  I already have my little food journal that I am going to start doing come April 1!  So, I want to go strong to the finish and step it up for phase 2!

As I said yesterday, I'm getting leaner, toner, and just getting the results I really want!

Now, let's let the photos do the talking!

Today, I'm at 126 lbs.  (I started at 155).  I'm down to 16% body fat (at least -9%).  I'm at a comfy size 4 (wow, I still can't believe that was possible, not when I started at a tight 12!).  I see my reflection in the window and see a skinny person with ab definition and really sometimes wonder- who is that!  

I'm proof that these programs work!  I know if I can do it, so can you!  It just takes 3 things!

1.  DECIDE - It's time to change your life, and having your WHY!

2.  COMMIT - Make the commitment to yourself to reach your goals!

3.  SUCCESS - When you do 1 and 2, you will succeed!  I just know it!

If you need help, motivation, support,... to reach your goals let me know!  I'm a FREE coach, I'm here to help you, cheer you on, kick ya a little when you need it,...  I just want you to succeed!

To have me coach you, complete this short form!  Then drop me an email and say hi!  Let's get you started on a fitness program and nutritional program you can do!

Heather

Getting leaner everyday

I've been really starting to notice that my legs, those problem thighs, are really starting to slim down and go away!  Whoo Hoo to Chalean Extreme for getting to the worst area.  Every timeChalene pulls out that resistance band that I need to put around my ankles, I cringe because I know my legs/butt are going to be burning.  But, after 2+ months, the results are really starting to show.  Yes, I know, I need new pictures, and those will come soon!

Now one can spot reduce problem areas, and it takes patience to get your body to where you want it to be.  But, let me say- if you stick with it, meaning you workout consistently and you continue to eat clean, the results will come.  That said, I have to say, P90X is an excellent program, but Chalean Extreme is finally sculpting more where I want to build muscles.

I've been asked over and over, is Chalean Extreme a good workout to do after P90X?  YES!  Why you ask?   Here is my reasoning.  I have, as I noted before, gotten incredible results with P90X.  But, I always listened to Tony and did the 12-15 reps.  I was thinking, yeah the 10-12 reps was for men,....  I don't think I ever really forced myself to go heavy or to really challenge myself to hit failure.  So, I leaned out, but never really got the definition I wanted.   Ok, so maybe you do everything correctly?  But I honestly think you can learn a lot about resistance work from Chalean Extreme.  I think she will challenge you, push you and really take you to the next level.  Her program is 3 phases to continue to challenge your body and avoid the plateaus.  I think she has different moves to work you in slightly different ways compared to P90X.  I think having variety in your workouts keeps your body guessing and growing.  I will know a lot more in my next round of P90X!  I will really know what failure is!

If you are interested in P90X or Chalean Extreme (or to order), you can visit my website at www.TheFitnessSpot.net.  Still have questions, drop me an email at HeatherB@BeachbodyCoach.com.  Remember, you can always sign up to have me as your Free personal coach!  I'm here to keep you motivated, answer your questions, and basically help you reach your goals!  So, what are you waiting for! 

Lean Intervals Done

Today was Lean Intervals, yes another round of torture with Chalene.  Ok, so maybe not to bad.  But, after doing shoulders and back yesterday, doing Lean Intervals with 5 lbs weights was a challenge.  My arms just did not want to go over my head!

I also think I am beginning to have a love/hate relationship with the turbo resistance band.  How can a big rubber band that I put around my ankles make my butt/thighs burn so much????  So ever leg lift, jump,... I do with that band on all I keep saying is- But, it will give you those thighs you want to be sporting this summer in that bikini!  I repeat over and over until Chalene says, ok you can take that band off!

Ok, so pushed through and felt better.  I think once I finally finished and wiped all the sweat off me, I felt a little better anyway!

But, now I'm thinking I need a good massage to get the knots out of my back!  

I have to say, I take the P90X Recovery Drink after all my Chalean Extreme workouts.  I really think that with a little glutamine in it helps me from being totally sore!  I'd recommend these 2 supplements to anyone doing Chalean Extreme!  You can learn more or order the recovery drink by clicking here.

Tomorrow is Lean Circuit 3, and after doing bi's and tri's, shoulders and back, I'm thinking this workout will be a lot of lower body!  Do my legs ever get a rest?

If you have any questions about Chalean Extreme or any other program/supplement, make sure to check out my website (www.TheFitnessSpot.net) or drop me an email at HeatherB@BeachbodyCoach.com.

Now, BRING IT!

Heather

Phase 3 comes in with a Bang!

Alright, so I really was going to hold off on starting Phase 3 of Chalean Extreme, or the Lean Phase until after the big Beachbody Summit this weekend.  Which, by the way, I am so excited to be attending.  Its a weekend in LA with other coaches, customers,.. and they will be announcing the $250,000 grand prize winners in the Million Dollar Body Game!  Anyway, back to Chalean Extreme.  So, I was seriously saying, awe another week of Burn Phase will be good.  I'll go to the Summit and come back strong to move into the Lean Phase.  But.... I kept hearing everyone talk about the Lean phase and how good it was, that I became impatient.  Yup, nothing new for me.

Well here is my experience and thoughts.  First, I did Lean Circuit 1 on Sunday, Monday was a rest day and today was Lean Circuit 2.  Lean 1 is all about Biceps and Triceps, oh yeah and leg work added in!  Lean 2 is all about shoulders and ummm, more leg work!

I want to know where did this Chalene J. come from!  If you thought Burn was hard or challenging, and I know I always did because I always pushed it with heavy weights and hit failure by 6!  Them you will be in for a OMG  surprise with Lean!

She really does like a trillion curls in Circuit 1.  Your biceps and tri's will not walk away without feeling a really good burn!  I also have to say, I did the tri dips with my legs perfectly straight!  Whoo hoo, it means burn really strengthened my triceps!  No more saggy arms for me!  

Today was shoulder work, and again, its a ton of shoulder and back work.  So, don't expect to walk away saying you need more!

What I LOVE about this phase, you are really focusing on the core while doing your exercises.  She does a lot of moves where you are balancing on one leg or are doing say lunges with your curls.  Therefore, with all the balance work, you are working your abs!  If you continue to go heavy, and try to balance you will work it!

My favorite move, because its really challenging.  And, you repeat this both days!  You start in a plank.  Then with one arm you do tri curls.  (on circuit 2, those are back moves instead of triceps).  But, holding a plank long enough to do 12 reps while doing the arm work you just go OMG!  

Enough about the Lean Phase.  You just have to try it to believe it!  And, as I sit here sore as can be, even with my recovery drink right after the workout, I'm loving this program.  I think you slowly build up to phase 3.  I think its challenging, but still do-able.  As always, there are always ways to modify the moves shown in the video.

If you were debating about trying Chalean Extreme, I'm saying you have to try it!  Its good!  Everyone I'm talking to is getting awesome results and give the 2 thumbs up!

Chalean Extreme Rocks

Yes, I keep saying how much I love this program and how well the results come!

I just want to share the success of one of my coachees! 

This is Crystal, she is a daily member of the Why Wait Turbo Jam Thread.

She is also following the 100-point challenge.

Her results just prove that clean eating and being consistent with your workout gets results!  Awesome job girl.  Now, really bring it for the Push Phase!

Day 30 Stats: Weight= 130.8 (-5 lbs) Waist = 31" (-1 inch) Hips = 38" (-0.5 inch) Abductors = 23 (-0.5 inch) Right Arm = 11" (-0) Left Arm = 11" (-0.25 inch) Right Thigh = 18.5" (-0.75 inch) Left Thigh = 18.75" (-0.5 inch) Body Fat = 29% (-1%) "I'm extremely thrilled with my results, especially my weight loss because I didn't expect to lose 5 pounds...I was only shooting for 4!"

Day 1  --- Day 30

 

Push it, but pay attention

It was one of those mornings.  I went to bed and it was snowing.  So, I knew immediately when I got up, I'd have to deal with snow, clean cars,...  all that fun jazz.  That meant getting out of bed was a little bit of a challenge for me this morning.  But, after hitting the snooze an extra time or 2, I said enough and just got up.

I decided I will be doing Push Phase of Chalean Extreme until I get back from the Summit in LA the weekend of March 13-15.  I like this phase and am learning a lot.   Therefore, I'm going to an extend it a little longer then the program.

But, another reason I'm doing this, I determined this morning, I am going heavy, but I am also cheating.  How am I cheating?  I noticed this morning that I am going way to fast.  I'm using the momentum to pull up the weights verses going really slow.  Yes, going faster then Chalene does in the workout is a form of cheating.

I determined I'm attempting to go heavy but maybe I am going to heavy to have proper form.  By not having the best form, I am cheating by going heavier and throwing myself into the moves, verses really focusing on the moves.

When I did the workout this morning, I decided that from today forward, I will commit to going slow!  I will pay attention to form.  I will reduce the weights if necessary to have better form and to go slow verses throwing the weights around.  By doing this and giving myself another week or 2 in phase 3, I know I will learn more and be more prepared to move into Phase 3, Lean Phase.  I want super duper results.  I will modify the program as I see fit to get those results.  Why, because there is no such thing in my book as a 90 day program!  I plan to do fitness for life!  If hat means I do Chalean Extreme for 4 months to get the best results, then so be it. 

I say this to those who think that they aren't ready for something, just modify the moves, modify the program that works for you.  Need help on how to change things to work for you, then make sure you talk to your coach!  That's what we are here for.

If you need a coach, I'd love to help you!  My coaching is free, so what do you have to lose!  Want help, then drop me an email at HeatherB@BeachbodyCoach.com.

Now, push play and eat clean and pay attention to your form!

Heather

Calling all Summer Brides!

Hey Brides! 

If you are looking to get in the best shape possible before your big day, I have the solution for you! I am an Independent Beachbody Coach and help people everyday to get fit and healthy! I offer support and motivation to my coachees everyday for free!

I know that summer is just around the corner, and if you have a June or later summer wedding, you can start a program on March 1 and really be a new person by June! I'm currently doing this program called Chalean Extreme. I have and my customers have started to see results in as little as 2-3 weeks. I can't wait to see what the full 90 days of the program will bring! This program is 5 workouts a week, all workouts are about 35-45 minutes in length. So, perfect to fit into your busy schedule! 

Here is a quick link to a video of Chalean Extreme! http://www.milliondollarbody.com/showcase_bcplayer.htm?bctid=4605548001&code=9987 

If you have less then the 3 months to get all toned and ready for your day, there is another awesome program called Slim in 6! I know when I did this program, I lost about 10 lbs and 15 inches (at least 1 pants size) in 6 weeks!  

I'd love to talk to you and help you meet your goals. I'd love to see some pictures of the beautiful brides as they walk down the aisle! 

You want to see more about the programs, or to order a program, or just to check out my transformation using them, stop by my blog at http://www.HeathersFitnessSpot.com. 

Feel free to email me any time! 

Heather

Email- HeatherB@BeachbodyCoach.com

My Hotel workout

This is a crazy week for me!  I had to be at work almost an hour early today, which meant no time to get my workout in before work.  I had meetings in Douglasville, PA (about 2 hours north of where I live.)  Tomorrow I have to get up at 3 am to catch a flight to RI.  From there we drive to Boston for a long day of meetings "well into the night".  On Thur. I get to get up early again to do a 5 hour drive to northern New York for yet another afternoon of meetings.  When those meetings are over, we get an hour drive to Syracuse Airport to start heading home.  Only to have to fly through Philly to get back to Baltimore by 10 pm!  Can you say CRAZY schedule!  So, finding time to workout will be a challenge.

But, I was not going to let that stop be.  I decided to plan ahead when I packed last night.  I packed my bag full of protein bars to get me through all these meetings.  I also packed my Chalean Extreme workouts and the resistance bands that the Deluxe package comes with!  

Tonight, when I finally got back to my hotel, I decided to do Push Circuit 3!  Yes, there is very little room, but I still did it.  Yes, I did not have all my weights, but I did pack a few resistance bands.  Even though I only used the magenta band.

So, I normally am not a band kind of girl.  I like my weights!  I like to hear them cling!  But, I was going to do what I needed to do.  I have to say, it took a minute or two to figure out the right "resistance" with the bands.  But after twisting the band around my foot, or holding it at a lower spot, I think I really got a good burn with the bands.  I think I really should try a stronger one the magenta for the leg work to get a little more ump.  But, I would say if you are struggling with weights to get enough resistance, try the bands.  I know I will feel it in my back tomorrow from the bands!  And, I have been sore all week, so what's one more day.  I only wish I would have packed my recovery drink!  But, I did pack my vitamins!  So, its all about planning and committing.  And, today- I think I did a great job on both.  Tomorrow is Burn it off and that should be interesting in a hotel room!!!

Heather

Intense Exercise Promotes Belly Fat Loss Best

This is from an article in Fitness Rx, Feb. 2009.

Abdominal fat is unattractive and a mark of poor metabolic health.  It is linked to heart disease, stroke, type 2 diabetes, and poor sexual satisfaction.  A University of Virginia Study found that middle-ages women who exercised intensely for 16 weeks lost more abdominal fat than those who exercised at a low intensity.  The low intensity group trained at 50-60 percent of maximum effort (e.g. walking), while the intense exercise group did a combination of walking and jogging.  Begin your program with the easy exercise, and increase the intensity gradually to maximize belly fat loss.  (Medicine Science Sports Exercise, 40:1863-1872.  2008)

This is why I love a program like P90X or Chalean Extreme.  These are programs that are geared to 3 months of working out with each month changing it up or increasing your intensity!  So, you want results to widdle your middle, then consider one of these 2 programs.  Both come with a good diet program  to help you totally succeed!

If you have any questions about either of these programs, or any other Beachbody Program, then drop me and email at HeatherB@BeachbodyCoach.com.  Let's find a program that is right for you and get started today!

If you are looking for a free coach to help you in your weight loss or fitness journey, I'd love to help you!  I'm seeing customers get the results they want everyday.  So, why not let it be you?  It's really easy to sign up, just complete this quick form or drop me an email.

Push Phase, day 3

I'm back in the game after my ski trip.  I hit day 3 of Chalean Extreme today.  I want to give you my thoughts and review of the first 2 workouts in the Push Phase.

Day 1 - Push Circuit 1  

Day 2 - Rest day

Day 3 - Push Circuit 2

Alright, so you thought you went heavy in Burn Phase, well now its time to up that!  In Burn you went 10-12 reps before you hit failure.  In Push, the goal is to go 6-8!  So, yes, that means you need to use weights heavier then you did in Burn.  Why, if you were hitting failure at rep 12 say with a 10 lbs weight, then when you only need to do 8, you need to really increase that weight. Plus, you probably were getting stronger in Burn phase, so you might be surprising yourself.

I am not using 15, 20 and 25 lbs for most of my moves.  I still use 10 lbs for a few moves.  I also think I have not gone heavy enough on some of the moves to really hit failure.  So, 20 lbs may be to light for leg work, and you should try to push it!  You will know immediately if your form is bad and you can't do the moves.  Then, just stop, reduce the weight and finish the 8 reps!

Push Circuit 1 is mainly arm work.  Bicep and Triceps.  Ok, and of course leg/butt work!  I know I was sore after that workout.  And, I was caught by surprise when I found myself using 15 lbs for some of the tricep work.  

Push Circuit 2 is mainly shoulder, and real intense in the leg work.  I know my butt will be feeling it again tonight.  Also, I was using some pretty heavy weights and lifting them over my head.  So, all I want to say to this is BE CAREFUL.  If you are going heavy and your form is going bad - stop!  I know I was lifting like 15 lbs and I know that I hit the 6th rep and was really struggling to lift my arms up even to my ears.  I knew immediately that I needed to stop.  I was not going to chance getting those 15 lbs up over my head only to drop them on my head!!!  Now, if you have someone who can spot you, make sure to call them in for some of the moves if you really want to push it.

What I find intense?  You bring yourself to failure and then you stop for a whole 10 seconds!  What happens next, you do your extreme set!  The extreme set is 3 reps at very very slow pace.  So, you are already burnt, but you need to nail out 3 more at a harder pace.  So, go for it, but gain- if you MUST stop, do it.  Don't ever risk injury.

Again, Push Circuit 1 and 2 are both in the 35 minute range.

All I can say, if you are doing Chalean Extreme, make sure you are taking your supplements to help you and your body keep the energy levels high and to help rebuild your muscles!  Here are what I would recommend.  (I also take all of these daily, so if you have specific questions, just ask)

- Whey Protein Shake to help you get all your needed protein in to build muscles!

- Your Multi-Vitamin.  I like the Activit  Muscle Toning by Beachbody.

- A recovery drink or supplement.  I'd either recommend the P90X recovery drink or the Beachbody Performance Supplements.  I think both are geared to helping your muscles recover.

- If you get sore, take some Glutamine to help you prevent that soreness!

I have to say, day 2 is a rest day.  I took it yesterday because I was sore.  But, I think next week I will be adding in my bonus ab workout again.  I follow the program as written with the extra 10 minutes of ab work.  Other than that, I have not been throwing in extra cardio.  I know my heart rate is up and pumping when I push it in my workout.  I know I am getting leaner everyday.  So, I don't think I need to burn myself out and add in a ton of extra cardio!!

I still have to say, I am absolutely loving this program!  I have seen my size 6 jeans getting really lose and my size 4 jeans seem to have a lot less fluff in them.  I know my butt, thighs are shrinking!  

I'd love to answer any questions you may have on ChaLean Extreme or any other Beachbody program.  Just drop me an email at HeatherB@Beachbodycoach.com.

Heather