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!

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

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!

Extreme Yoga

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

New Year, Time for Reflection

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

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!

A penny a day

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

Are You Ready?

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!

Don't stop because you want to!

Yup, if you do Chalean Extreme, you probably heard her say "Don't stop because you want to, Stop because you have to!" Well, I can't tell you how much that has been running through my head lately.

My running is going great! I thought this week was a killer. It was so hot and humid, and for me, I have to run after work due to time. My schedule said 3 miles every Tues., Wed,. and Thur. Then today, it was supposed to be 6 miles.

I did run my 3 miles on Tues. and Wed. I struggled with the heat. I found that mile 2-3 was the worst, I just wanted to stop and be home. I kept repeating in my head Chalean's little line. Don't stop because you want to! That little line kept me going a little longer.

I managed to get my 3 miles done within 32-36 miles. I'm not unhappy with that considering it was my first week.

Thur. I had a headache, so I came home and tried to wait it out. I determined that another run in the heat would not be so great. I ended up on my elliptical for 45 minutes. I think that was a good choice as it gave my legs just a little bit of a break.

Today was 6 miles. Ok, I have to admit, I got lost. Lost, is more like, I made a wrong turn. I have to laugh how terrible I am with directions. This means I need to go to MapMyRun and see how much I really ran. But, I did manage to run for about an hour and 20 minutes. I think based on the time and the number of steps on my Bodybugg, I came pretty close to my miles. (Update, based on MapMyRun, I ran 7 miles! See, getting lost just tends to add more miles then anticipated, I really need to not get lost! But, I'll take the 7 miles today!)

So, how did I feel. Overall, for going from running a few miles a week (maybe) with my dog, to running almost every night, I have to say, I feel good. Yeah, my calves are a little sore. I can feel the tinge in my hip, and my knees are like what is this we are doing. So, yup, it's new to my body, but nothing I have to worry about today! I will watch myself. I'm having fun, and I'm quite motivated! I know I can do this!

I'm so motivated, today, I committed myself to running the Disney World Marathon in January! So, Baltimore is a stepping stone to reaching one of my goals, to run a marathon!

Oh yeah, and I did manage to get my week of Chalean Extreme in every morning. I am now officially in phase 2 starting tomorrow.

As I write this, I say, go for your dreams! Whatever they are, set them, plan them and do it! Yup, pushing yourself isn't easy, but once you get it in your mind, you never know how much easier it is to get started.

Keep falling me on my journey to Baltimore and now to Disney World!

To reaching your dreams!

Heather

Web: TheFitnessSpot.net

Email: HeatherB@BeachbodyCoach.com

If you need support, motivation to help reaching your dreams, email me! As a Beachbody Coach, I'm here to help! Sign up today to get my free weekly coach newsletters!

Bad Choices

Sorry, I seemed to be missing in action for a little while here. I've been busy with work so I could plan and take a vacation. I just spent 8 days sailing around the Chesapeake Bay here in Maryland! Loved every minute of it. Here are some health and fitness tips I learned this past week.

1. When it came to meal planning, think ahead! I planned all my meals for the week on the boat which made my life so simple. All my choices where healthy, the portion sizes were perfect, the ingredients where right there! It was the best thing I could have done for myself this week, and something I will learn from. I took many of my dinner receipts from the South Beach, Taste of Summer Cookbook! Read my next blog for more details.

2. My husband snuck in some junk food, finger snacks (chips kind of stuff). Oh, so bad! I learned if I have it around, I eat it! Yup, those afternoon munchies, when I should have eaten my planned snack (almonds, fruit, yogurt, protein bars,...) all the good stuff I packed, I decided nope, the chips or cookies were better. So, lesson 2, don't buy it and have it around if you are tempted to me to just grab it! If its not available, you will reach for the healthy option!

3. On the same token as lesson 2, when it comes to munching, don't much while reading or doing another activity. This includes playing on the internet,.... It became mindless munching. Meaning, I ate way more then I should have when I just reached into that bag of chips. I was into my book and would grab the chips and just nibble. I quickly learned to at least pour a small handful of chips in a napkin and ate till they were gone, verses reaching into a bottomless bag! So, if you are grabbing the junk, at least limit your portion size in advance of the first bite!

4. Ok, on a 38 ft. sailboat, there isn't a lot of room to even walk. But, I did manage to get in some activity during the week. First, sailing alone I heard can burn 230 calories an hour. Ok, so who knows. I do know pulling those lines can really work the arms and back! Fighting Mother Nature and the wind is not always easy.

I also managed to do a few push-ups on the bow. I did a little basic yoga stretching on the bow of the boat early in the morning.

We also had tons of opportunity to get to land. So, I went for a long run in Annapolis yesterday! That was awesome, I got to see back streets, parks,... stuff I normally don't see when I just walk the town. Plus, getting a little lost made it even more of a challenge, and pushed my run a little longer then I would have done otherwise! :)

Also when in the different town, we did a lot of sightseeing and walking! Remember, not all workouts have to be the hard core resistance training or high intensity cardio. Walking for a few hours around town will burn calories!

So, the lesson, look for ways to get some activities in! There are always options available, so find a little time and do something! Plan ahead on the meal plans to make the best choices possible.

I know moving forward this week, I'm going to plan ahead and make my dinner menus in advance! That means shopping and preparing. No more, "Honey, what's for dinner?" since that can often lead to bad choices!

Here's to your health!

Heather

Remember, if you need help reaching your fitness goals, I'm a Beachbody Coach! I'm here to help you, and better yet, its free to join and start receiving my weekly newsletters!

Email: HeatherB@BeachbodyCoach.com

I can Run, I will Run!

I woke up this morning and decided I would swap out Plyo X for Cardio X.  I whacked my knee the day before at work and thought it would be best to not jump on it for a bit.

Cardio X started off with my least favorite thing in the world, yoga!  Whatever the reason, I just find yoga boring.  But, by no means easy.  When I do yoga, I make sure to hold as good of form as possible.  I make sure to stretch a little more each time and go as low as I can in the poses like warrior.  At least I'll get some leg work out of it, and the stretching is something my body really really needs!  But, at 5 am, waking up and not being motivated makes it soo hard to want to get through the workout.  I continued past my never ending yoga (what a whole 5 minutes maybe) only to move on to more kenpo moves and that sparked my interest again to drive me through the end.

After Cardio X, it was time for shower, my morning Shakeology (who does breakfast anymore when you can get an incredible healthy meal in Shakeology.), a walk with the dog, then my coffee and off to work!  Work is just another one of those things, I wish I could go home!  There is so much more to life then sitting there all day, knowing its so gorgeous outside.  Nice sunny day, not to hot or humid!

When I finally got home, I had this burst of energy.  So did my dog!  He wanted to play, I needed to be outside!  So, on with the running shoes!  Romeo (my pooch) and I were going for a run.  No clue where my iPod was, it would have to be me singing in my head to keep my pace.  

We ran and ran tonight.  We haven't run in months!  Heck, I think it rained for 2 months here!  We hit our normal spot where we turn around.  It's our half way point for a good three mile run.  But, I had my heart rate monitor on, I was watching the calories add up, my cloths weren't totally soaked, so onward we went!

I think we ran almost another another mile before we turned around!  It definitely was one of my longer runs.  In the end, I'd day we ran 3-4 miles!  Not to shabby considering I haven't ran in ages.  And, my dog normally can handle a mile before he just lays down!  But, he also survived (with a quick run through the stream!)

As I ran, I remembered the day in August (2007) when my girlfriend and I went for our first run.  That was kick start to a new life, a new me!  I could barely walk up steps without being winded.  A run was more like a minute jog and a 5 minute walk!  Now, after completing I don't know how many difference Beachbody workouts/programs, here I am saying I need to go run!  And, bang out comes 3 miles without to much difficulty!  I have to say, I love my life.  I love being fit and healthy!  These past 2 years (almost) have been an incredible journey.  I plan on not returning to my old me, but to continue to improve.  I want to run my heart out and know I CAN!

If you need help getting started on your fitness journey, drop me an email.  Beachbody has programs for everyone, of all fitness levels.  Don't be that person who is out of breathe climbing stairs or to tired to do anything!  Take action, become a new you, one who will go out and RUN!  Why, because you can!

Your Coach!

Heather

Email:  HeatherB@BeachbodyCoach.com

Website:  www.TheFitnessSpot.net

Happy 4th of July!

I hope everyone had a great holiday!  If you were like me, yes, you probably cheated a little bit here and there.  My husband and I went sailing in the Chesapeake for a few days.  The good thing about being stuck on a boat, is you eat what you pack.  So planning ahead makes all the difference in what I'm going to be eating for the weekend.

For me, I decided I was not going to be drinking this holiday.  I know that all those glasses of beer or wine with dinner can add on a ton of extra calories.  I stuck to that promise I made myself and focused on water to ice tea for the weekend!

As for breakfast, we had a nice breakfast of eggs and a little sausage.  Yup, a good meal to get my day started.  

My snack when I had a few minutes in my day included my Shakeology!  It was the perfect pick me up on the go!  It held me over until the next meal.  When I was shorter on time, my snack was fresh fruit!  Bananas being my favorite.  Yes, some say higher in carbs, but to me one small banana is perfect!

We had dinner in Annapolis!  This was my change to have wonderful seafood!    Overall, my weekend was what I planned it to be!  Why, because I planned my meals ahead of time, and stuck to my guns.

I do have to say, I did find that one my boat, I tend to pack a few of those snack packs.  You know, the packs of chips, pretzels, Fretos, the quick things you can hand to a friend when you need something.  I did grab a small bag of Cheez-its!  Om, so it definitely was a bad choice.  But, having one or 2 small bad choices in better then a whole day of bad choices.  What I do want to say, I did read the label as I was chowing down.  The pack of Cheez-its was only about 180 calories.  So, overall you may think that isn't so bad.  It fits in my snack range.  And, since it was a single serving pack, I did not continue to eat and eat and eat.  But, what you have to know is that the sodium and fat in those little packs are really high.  I think the snack pack had 14% fat.  So, this is my reminder, even those those little single serving snack packs look ok, the do have a lot of stuff in it you don't want to eat everyday.  We all need to have a cheat here or there, or we all tend to reach for something we shouldn't  And, maybe we all overdid it just a little on the holiday.  But, if we read labels, and pay attention to what we eat, then we will get better results!  As I read that label and saw 14% fat, I knew that it would impact my overall results.  Therefore, my goals this week are to get up, move on and make up with some hard work in my workout and eating extra clean this week to stay on track and get the results I want!

Now, ask yourself.  What do you want?  You want to get those 10 lbs off, you want to get those guns?  Then you need to work hard to get there.  If you eat grabbing a few to many snacks or drinks, or your portion sizes are a little to large, your results will take a lot longer to get!  Therefore, look at what you are eating and think about your results.  If you are not getting what you want, then I highly suggest you look in the kitchen and see what little things you can do to clean it up.  For me, its getting rid of snack packs that hide on my boat for one!

Have a great summer!

Focus on your goals, and you will get the results you want!

Heather

Changing Lives One Day at a Time

web:  TheFitnessSpot.net

Email:  HeatherB@BeachbodyCoach.com 

Back to Tony

So, today I was getting ready for my workout, and I decided I really missed my Tony.  That guy has the craziest comments and goofiness about him.  His workouts are excellent to really tone up and get amazing results.  Something in me just said, it's time to get back to P90X!  Yes, I still love Chalean Extreme, but I've done a round and phase 1 of round 2 and just realized, it's time for a switch up!

This is another reason my library is so full of great fun Beachbody programs, when I get bored of one, I just move on to another.

I know this round of P90X will incorporate some Tony Horton One on One videos.  Since I workout in the morning before work, an hour and a half of yoga is going to be too long.  So, in will go Fountain of Youth.  It's about 45 minutes or so and will fit perfectly into my schedule.  I also know that Plyo is done every day 2 of the week for the full 90 days, so to add variety, and to keep my legs trim and firm from Chalean Extreme, I'll through in some Plyo legs here and there.

Anyway, today was day 1 of the X!  It was Chest and Back.  One of my favorites.  I love pushing my ablitities for pull-ups and push-ups.  Yup, I still need a chair to assist me in pull-ups, but I know my arms/back are doing more of the work them my legs, I can feel it!  And, each time I go through the push-ups I do more and more on my toe and get deeper or cleaner form.  My back is looking great these days, and I know this workout has A LOT to do with that!

I also took what I learned in Chalean Extreme and went heavier then ever on the weighted back moves!  I can't wait to see what this round of P90X will bring.

I followed up with a little ab ripper X!  I know I definitely was slacking in my Chalean Extreme workout on ab work.  She incorporates ab work in most of her workouts, and has 1 day called out specifically for abs.  But, with 3 days a week of ab ripper X along with a clean diet, I know I'll get the mid section I want to show off in my bikini this summer.

Since I know I'd be feeling that workout, I followed it up with a yummy P90X recovery drink with a little glutamine dropped in to help prevent that soreness.

So, day 1 of P90X is officially done and in the books!  I'd love to know who will join me for a round to be ripped for summer!  And, yes ladies, this program is doable for you too!  Not into the whole lifting heaving weights, start off with the lean version.  This version of the program is more cardio to help you lean out.  That said, I absolutely think women should include strengthtraining in their program!  Muscle burns fat, and we all want that!  Plus, we should all be lean and TONED!  It's nice to have curves in places others only dream about (like arms, back, legs,...)

So, want to get your copy of P90X, you can order it on my website and get started in about a week with shipping.  Visit my store at TheFitnessSpot.net and get started now!  No more excuses!  Remember, when you order through my website, you get the security of dealing directly with Beachbody for money and your shipment, but you get me as your coach to help you every step of the way.  

See you tomorrow for Plyo X!

Bring It!

Heather

Are you getting the results you want?

I read a blog post from my coach Barbie today.  It was sooo true for what I have been thinking lately.  It made me want to say my thoughts on the subject of are you making progress?

I know I get a lot of people email me saying they are good with the workouts, but their diet is slacking.  Well, I think diet is 80% or more of getting the results you want.  So, if you are not losing the weight as fast as you want, or if you are not toning up as much as you want, I really want you to stop and look at your diet!

I know personally, its summer!  Yup, that is a hard time for me to not want to stay perfect!  See, I'm a sailor!  Weekends are spent on my boat.  It's such a relaxing life floating around the bay away from work, computers, tv's, phones,....  My workouts while on the boat are a little slower, more like pulling lines, rowing the dingy to sit see the outskirts of the bay or take the dog to shore.  But, they don't call us drunkin sailors for no reason.  Now, don't get me wrong.  I definitely don't over indulge these days.  But, for me, all winter I may have a glass of wine a month to having a drink or 2 a day is a lot!  My diet is pretty clean, a lot of healthy grilling and fruit!  But, I know I need to be careful what I stock for snacks!  If I buy unhealthy stuff, it's way to close to not grab it!

So, what does this mean?  First, I know that Monday through Friday- I must be spot on my workouts and really push them- hard!  That way I know I can slack off a bit on the weekends and really enjoy the time on the boat!  Yeah, pulling those lines can be a good arm workout too!  But, my diet during the week has to be as clean as possible because I know that I have a few more cheats that come along on the weekend!  

What it really means, when I sit on my boat in my little bikini and I see a bloated belly (dang that umbrella drink, it really is a double whammy!) or I see my "flaws" that I am working so hard to get rid of, I have to sit back and say- which is what I want more of?  Do I want to be perfect all of the time or do I want my results?

Well, I want my results, but I know there are moments of socializing or time for fun that will throw me off track.  Yup, that will slow my progress, so I know that I need a game plan.  As I said that involves planning out my week!  I will eat super clean and push play during the week.  Then, I also need to plan out my meals for the boat and know what my weakness is so I do not grab those items and throw them in a cart.

Now, I ask you- What are your goals?  What are you going to do to get there?  Are you going to cheat a little more for summer picnics or family functions or,....  If that is so and you know it's an event coming up that will throw you off for a day or so, make sure to plan it out so the rest of the week is perfect.  Remember, 80% that means a few slips on the weekend will be ok, but slips all week, will hurt your results!  Also know that for every cheat or missed workout, your results will come slower.

Therefore, if you are not getting the results you want as fast as you want- be honest with yourself!  Are you cheating or not pushing yourself as hard as you really should be to get those results?  We all have a memory lapse on Sunday when we are standing on the scale not seeing the result and we forget that we ate that piece of chocolate on Monday.

Now, go Bring it on the mat and in the kitchen!  Make a plan on how you will succeed!

Heather

Website: www.TheFitnessSpot.net (find a workout that is right for you!)

We all have our moments

Wow, it's been awhile since I posted.  It' also seems like awhile since I did anything.  Why, well, I got sick.  Between allergies, a cold, everyone complaining I had swine flu and not wanting me around.  Coughing up my lungs and felling like total dirt, meant a life of misery.  To end the coughing spells, headaches,... that came with being sick, meant sleep.  So, in the last 2 weeks, I can definitely say, I have definitely caught up on sleep.

What I did miss were my workouts.  Yes, I have officially taken 2 weeks off.  I was going to get back into it last week, but just decided that I was still feeling bad and it would be better to just get this out of my system before I just pushed it too much.  So, I took the last 2 weeks off just to let my body recover.

Ok, so I needed a break, if you call it falling off the wagon, maybe.  I just was sick and waiting to get back into it.

When I did think I started to fall off the wagon, I knew that break was OVER!  How did I know that I was heading down the wrong path?  Well, my diet started to slide.  See the first week, I was still eating healthy!  But, as the second week rolled on and I was beginning to feel better health wise, I started nibbling or making wrong choices!  Ok, so I picked a pasta dish one night with a cream sauce.  The next night, a few glasses a wine with some friends,...  That is when I said ENOUGH!  I will not fall off the wagon, I will not let myself slide down the path of destruction.

That meant today at 5 am I have recommitted to my workouts and diet.  I was up early and decided that since I only did one week of Chalean Extreme, round 2 before I got sick, that I would just start over.  Therefore, this morning is officially day 1 of round 2 of Chalean Extreme!  Yup, my first week I'll be bringing it hard!  I need to make up for the 2 weeks that were not the best.  But, will I let my 2 weeks ruin me or my overall goals?  NO!  

I am recommitted, I am focused and I will get the results I want.

If you have fallen off the wagon, note that it was only a bump in the road.  Now is the time to get back on track!  Let today be a new day and don't look back at the past mistakes!  Just move on and keep going!

If you need help to get back on track, reach out to me.   I don't care if it's been days, weeks, months,...   I'm here and waiting to help you.  Why not start by joining me in WOWY at 5:15 tomorrow for our chance to win the daily prize!  I'll be doing Chalean Extreme, Fat Burning Challenge.  What will you do?

Heather

Email:  HeatherB@BeachbodyCoach.com

DESIRE OR EXCUSE?

I had this conversation with a co-worker the other day which had me thinking ever since.  Which is stronger your desire to get what you want or your ability to make yet another excuse as to why you can't do something?

This lady I work is like most of us, gets home from a long day at the office to a ton of more stuff to do.  For her, she is study and taking classes at night.  For many others, its the kids, family.   For me, a lot of my evenings are spent helping my coaches and coachees exceed in meeting their goals!  So, we all have a busy life and can find an excuse to not reach what we want.

Anyway, back to my story, this lady was upset about how tired she was all the time.  She was also complaining how people constantly were asking her how "they" were doing and when she was due?  Yes, they were asking when she was going to be having her baby, and she wasn't pregnant!!  How embarrassing!  She was saying how she needed to lose some weight!

So, I said, you know I'm a Free Beachbody coach!  I help people everyday with reaching their goals to lose weight and get more energy and just feel better about themselves.  I told her that I would highly recommend she try these fun programs she can do at home to workout with, that I could help her stay motivated, answer her diet questions,....  And, that she really could get the results she wants including more energy!

She immediately said- I don't have time to workout!  A fellow recommended she take a walk at lunch.  She stated she takes a nap at lunch.  I said I do my workouts at 5 am, again- there is no way I can get up that early.  The excuses were one after another.

We also talked about diet.  I asked- do did you participate in the Ice Cream Social our office had for Earth Day?  - Yes.  Do you grab a donut every Friday that again or office gives out to their employees?  Umm, yes!    She continued to tell me sweets were her thing?  She had cravings for sweets!  

So, this whole conversation had me asking- which is stronger your desire to get what you want or your ability to make and excuse why you want do what it takes to get that result?

For me, its the desire to reach my goals!  That's why I workout before work!  I commit time in my day for my workout!  Working out in the morning, as much as I hate getting up early, really does give me more energy throughout the day!  I focus on my diet!  I drink my Shakeology to give me the vitamins/minerals I need to help my day get really energized!  I focus on all my meals to get  a balance of proteins, carbs, and some fats!  I eat enough, but not too much.  I turn down all the fun social events at work or with friends that are not good for me!  Why do I need to eat a donut on Friday or join in that ice cream social, or all the cakes for the birthdays just because the rest of the office does?  I don't do it, because my desire is strong!  Yes, I could make an excuse, ahh just one donut will not kill me.  But, yes it will slow my progress, so the desire kicks up again!  

I will get what I want and I will succeed!  I know my desire is stronger then those excuses!  Is yours?  If not, what will it take you to get that fire, that spark to get you to realize your dreams and desires are important and they are probably easier to obtain.  Your first step is getting rid of those excuses!  I know desire takes a little work and is harder to achieve then those excuses, but the end result is always more amazing!

Now, if you need help reaching your goals, remember I'm here to help you!  I offer free support and motivation to my coachees!  All you need to do is email me and I will tell you how to get started!   

Dream Big and Succeed!

Heather

Email:  HeatherB@beachbodycoach.com

Website:  www.TheFitnessSpot.net

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

Is it possible?

I know I know, many of you that know me will say- yeah right, she doesn't do yoga!  Your right.  When it came time to do P90X, Yoga X, I had every excuse!  I often swapped it with Core Syn!  I just couldn't stand it.  I would start it and make it for 45 minutes, then just had to stop.   So, I just thought it was me and this, yeah I'm not really into it.  The whole, set your mind at ease,... What are you talking about!  My mind doesn't shut down long enough to get to the ohmmms!

But, I have really been trying to recovery from some shoulder injury- that I still have no idea how I did it????  But, since the pain is all up my back, shoulder, neck.  I just want to take a few light days and let it recover so I can go back strong.

Because I committed to that, but I also promised myself, no excuses!  I will get up at 5 am and workout all week!  So, as I said before, I was determined to do something and yoga was popping in my head.  I still have a hard time getting past the initial deep inhales with eyes closed, why because all I do is yawn and want to go back to bed.  But, after a few minutes, I am all into it.  I start off stiff and sore, and feel each leg, arm.... loosen up as the workout goes by.

What is making it extra special is my dear husband has been joining me the last few days!  Yes, I not only am getting him out of bed, without complaining and ON HIS OWN FREE WILL!  He is also WORKING OUT!  I am hoping that after almost 2 years of seeing me push play or go for  run or,.... it may actually be rubbing off on him!  He is already talking about P90X and giving it a try!

So, I sit here and ask, is it possible?  Is it possibly my husband will continue this streak with me?  And, is it possible I am finding a new love- Yoga.  This fountain of youth, is great.  Its got some strength moves, balance moves, some ab work.  And, it makes me sweat, so I feel like I'm doing more then just stretching.  And best part yet (yeah a lot of and's) its only about 45 minutes.  Just when I say to myself, I had enough- Tony is saying we are done!  

Now that I have 2 new things happening in my life, I have said I will do yoga everyday this week!  But come Sat. I am already wondering what am I going to do next?  Another round of Chalean Extreme?  Or a new round of P90X?  Hmm, the choices are too hard.  I love Chalean and how short they are and how they really hit my "problem" areas.  But now I am thinking, take what I learned and see what that can do for me when applied to the X?

Ahhh, but how I love having so many choices.

Heather

As a Beachbody Coach, you too can have a great variety of workouts.  Coaches get 25% off all products.  Plus, you get the opportunity to buy the coaches start-up package.  That's 6 programs (Yoga Booty Ballet, Hip Hop Abs, P90, Slim in 6, Turbo Jam and P90X) for $299.  That's a $450 value for a great deal.  With all that, you have so many choices you never will get bored!

Want to learn more, stop by my website at www.TheFitnessSpot.net, or drop me an email at HeatherB@BeachbodyCoach.com.

My weekly coach check in!

Every week I send out an email to my coachees.  It's just one more way I try and stay in contact, I give congrats and shout outs to those that are getting results!  I try to post tips or exciting news to keep everyone aware of what is going on with Beachbody and their programs and community!  I send out fun and useful information that you can use to help you get results!

This week I was talking about the dreaded word plateaus!  It has people asking, what did you say??  I'm stuck there too?  So, I'm going to take a minute and post a copy of my latest weekly coach check in email here for everyone.  

If you are looking for a free coach to help keep you motivated and focused on your goals, I'd love to help you!  As your coach, I keep updating you with tips and information in my almost daily blog posts.  You get my weekly check-ins (example below).   I'm on Facebook, the Beachbody Message Boards, and available via email just to name a few ways you I can be found to answer your questions!

What does it take to sign up?  Just complete this quick little form!  Once you do, I'd love for you to drop me an email and introduce yourself.  My email address is HeatherB@BeachbodyCoach.com.

Heather

Weekly Coach Check In

Hey Coachees!

It's been a crazy week for me, so I'm hoping next week becomes a little down to earth!  I had to drive to Connecticut from Baltimore for my mother in law's 80th birthday.  Only to turn around and come home the next day.  So, let's say, missed workouts and ohh, just a little to much sweets.  But, it's a new week and I'll just jump right back into it!

I want to give a shout out to to a few peeps!

First to Joy!  She is in Phase 3 of round 2 of P90X!  Also mixing it up with some Turbo Jam and other fun stuff.  These are her words in an email to me.  "Overall, since starting the P90X rounds I've lost 4 in in the hips and 5 in my waist....I'm really noticing the belly going down!   Everyone is finally noticing now, I'm getting compliments everywhere..."  Ok Joy, I'd love for you to share some before/afters to inspire others.  But, no worries.  Girl, I'm proud of you!  Keep up the great job!  

Next, is to one of my coaches - Randy!  He's still bringing it - he is now on round 3 of P90X!

Then there is Macy!  He just got back from a trip to the Dominican Republic where he looked hot, I totally different man then a year ago!  He is now moving into Chalean Extreme after a few rounds of P90X and having miss Chalene J. give him a little kick in the rear!  Burn Interval kills us all, so no worries, you will get be whipping it out soon enough!

I'm sure there are others, I'm just a little behind this week!  But, I'd love to hear your story, I know a lot of you out there are getting incredible results, so share away!

Ok, here is my information for the week.  I want to talk about the dreaded word, Plateaus!  We all go through those phases where we seem to eat right, workout yet the scale never seems to move.  We just seem stuck in the dreaded hole.  Often time, we get frustrated and really want to quit.  

So, a plateau is when our body seems to start to get use to what we are doing.  It's use to the same foods we fuel our body with, it's use to the same moves we do.   Our body is settling to do the routine, its use to the stamina it needs to get it done, but its not really pushing anymore to really work you!  Now, for some, that may be a maintenance phase, and staying the same is a good thing.  But, for many of us, that stuck feeling is so annoying!  We just want more results.

So, now I'm going to ask or mention a few things I really want you to look at.  These few things could help you break that plateau.

Are you eating enough???  If you eat like a bird, you probably are not giving your body the fuel it needs.  If you do not eat enough food, you could actually put your body into a starvation mode.  This is where it wants to store the body fat you have because it doesn't know when it will get more food!  So, eating 5 times a day and eating enough calories, will help your body say- hey, I know food is coming, I don't need to store this fat, I can burn it away!

If you are not eating the right foods, you again are not doing the body good.  Right foods being, lean protein, veggies, healthy carbs, not fats, sugars, carbs,...  Remember, right foods fuel your body, give you energy!  Wrong foods can make you more tired, leave you still hungry, and not give your body the nutrients you need to to build those muscles!

If you don't know how much you should be eating or what you should be eating, I will highly recommend you join the Million Dollar Body Club!  It has tools to tell you exactly how many calories you need to eat with your workout program to get the scale to go down.  It also will help give you a full menu for the entire week!  It includes your snacks, meals and even better will give you a printed shopping list!  So, no more guess work!  It's a simple way to look, learn what you should be eating!  The club costs $2.99 a week (billed at $38 or so quarterly) and can be canceled anytime.   If you are not a club member, then really take the time to read the books that came with your program.  They have some nutritional guidelines to help get you started. 

The other thing, I briefly noted above.  When do you eat?  Are you eating 5 times a day.  That means spreading out your meals, not doing what I always did.  I would skip breakfast, no snack and just have a huge lunch followed by a huge dinner!  So, if you starve all day and eat large portions, that is not a healthy way to eat!  Also, we all have bad habits.  Some of us are those that eat from boredom or late night snacking!  Habits are really hard to break!  Therefore, you need to find a way to re-direct your boredom (maybe workout, read a book, play with the kids/dog,..)  For late night snackers, stop buying the stuff you tend to nosh on!  If its cookies as your downfall, don't buy them.  If you need something, replace it with something like grapes!  A healthy alternative.  And, work on slowly making bad habits into better choices!

Remember  a rule of thumb- eat 5 times a day.  And, to keep you feeling full longer- make sure its 15-24 g. of lean protein in each of those meals.  For example, if you eat a large salad with lots of veggies, you will be hungry again in no time without any protein!  So, throw some chicken in there and you will feel so much better for longer!

Finally, your body gets use to the same movements.  So, if you are doing the same workout all the time, you will start to see a plateau.  This is why P90X or Chalean Extreme are good programs.  You change how you work the same muscles every 30 days!  That keeps your body guessing, and slows down that plateau.  But, if you have done multi-rounds of P90X, then again, you may hit the big P!  So, mix it up a little.  Maybe go for something different.  If you are a P90X'er, then try Chalean Extreme, or vise versa.  Or, add in some One on One workouts.  Or go totally extreme and do some Turbo Jam or Hip Hop abs just to mix it up!  Throw your body into a shock and say, hey I'm going to really challenge you today!

So, I know this got a little long, and I apologize.  I just hear over and over, I hit a plateau and I'm not seeing the results I want.  I also hear- I can't eat that much food!  Well, if you are saying I can't eat that much food, I want you to really look at what you are filling your body with!  Are they the healthy choices that keep you full for longer?  Or are you filling it with high fat, high sugar, high sodium foods that "fill you up" in the short term but don't fuel your body?

Now, ask yourself?  Are you getting the results you want?  If not, let's figure out why?  If you need help, then email me and maybe we can walk through your stalls and get them resolved so your body becomes a fat burning, muscle building machine!

-- 
Heather B.
Independent Diamond Beachbody Coach
http://www.TheFitnessSpot.net