I'm moving!

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!

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

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!

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...

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

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?

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!