Monday, June 27, 2011

How is your progress?

No matter what your health and fitness goals are there are multiple ways to track your progress. You should track your progress many different ways because knowing the progress you're making helps keep up the motivation on those days where you feel like you're not "getting anywhere." I know I have felt that way often! But there is also something to be said for trying to weigh, measure, etc. too often! Results will come, but checking EVERY day will just leave you frustrated - and who has the time for all that every day anyhow? So when should you check your progress - and HOW?

1) ALWAYS take "Before" photos and measurements. I know, I know, you don't want to look at your before pictures, and you surely don't want anybody else looking at them, right? Well, when you have your "After" pictures you will!! Even if you don't want anybody else to see them keep them for YOU. Then on those days where you're wondering if it's all worth it you can look at those "Before" pictures and see how far you've come! Also record your starting weight and measurements - hips, thighs, waist, chest, thighs, and arms. If you haven't already signed up for your FREE account on Team Beachbody go to My Coaching Site, click on "Join" (in orange), and register for the Free Account. There are great tools on there to track your progress! You can input your weight, measurements, and goals! You can also write them down in a journal or a piece of paper - just WRITE THEM DOWN! :) Weight/measurements should be taken about every 30 days or based on your specific program. If you're doing a "Fast Start" you may be advised to take them before, half-way, and after. Follow the guidelines of your specific program or in general I recommend taking them every 30 days. Remember NOT to focus on the number on the scale. It is SO easy (and tempting) to just step on the scale to see how we're doing, but your weight can fluctuate throughout the day and can vary depending on certain variables, so keep in mind there is more to it!! How are your clothes fitting? How do you feel? Keep those in mind before getting discouraged!

2) Take a Fit Test! I think this one gets easily overlooked! With focus so much on losing weight and inches we forget how important it is to see how much we've increased in strength and endurance! Heart health is huge! If I hadn't done a Fit Test before, during, and after Slim in 6 I wouldn't have known how much my resting pulse improved - a big deal for someone who was born with a heart defect! My defect was repaired when I was almost 17, but because I had it repaired so late my left atrium is enlarged and heartbeat is somewhat irregular. Now my resting pulse is "normal." That is a HUGE accomplishment - one that could be easily overlooked. It's important to remember that yes, weight loss is very important - even more so if it is affecting your overall health! But don't forget the aspect of overall health. This includes keeping your body functioning at its best. Women, in particular, may worry about strength training, but it's so important. Especially those of us with young kids - we're toting around kids all day! We need to have the strength and endurance to be moms! And even more so - MUSCLE BURNS FAT.

So how do you do a Fit Test? Well, there are multiple ways. For a general idea there is a Fit Test (with instructions) in your goal tracking in your Team Beachbody Account. Please Contact me if you need more information! Also with most fitness programs you start you will have a Fit Test that comes with it. Ideally you will do the Fit Test before the program, in the middle, and again at the end. The Fit Test I recently took was specific to RevAbs, so it wasn't an overall, general Fit Test. Here are some points for a general guage:
♦ Resting pulse - take your pulse immediate upon waking up and track it again after 30 days, 45 days, etc.
♦ Cardio endurance - whether you gauge it by how many jumping jacks you can do in 30 sec, how far you can run in 30 min, etc. be consistent and also check it again after your chosen amount of days.
♦ Strength - How is your strength increasing? Do things like bicep curls, push-ups, etc. Generally to gauge strength you can count your strength exercises to failure - meaning you cannot possibly do anymore! Some like to gauge strength on how much more weight they are using. You can increase your weight as well (make sure again you write all of this down), though it does change up the comparison point. If you're lifting more for the same amount then you can conclude you have gained in strength, but if you lift less than you did before using the new, higher weight you can't necessarily assume you didn't increase in strength because it would be dependent on the weight.
♦ Flexibility - This is another key to progress! Flexibility is so important! You can gauge your flexibility based on how much further you can stretch! It helps to have someone there who can help you measure the difference. Ex. how close your hands get to your feet or beyond your feet, etc. I've tried to measure this myself, and it's tough! haha Obviously YOU will be able to tell if your flexibility has improved, but again it's always helpful to have it written or recorded somewhere!

And don't forget I'm always here to help in anyway! I do think the idea of tracking your progress makes it so much more "real." We see ourselves every day, and it's easy to overlook our physical progress especially because it happens gradually - and we still tend to focus on the problem areas. DON'T! Even if you're not at you goal it's great to feel great about how far you've gotten! In fact, feeling good about the progress you've made will continue to give you that motivation to get where you're going! And again, if you need more of a push - that's what I'm here for! :)

So as I mentioned - I recently took my mid-program Fit Test for RevAbs - and since I hadn't posted the results yet, here we go!
Squat Hold - I increased from 1 min 19 sec to 2 min 1 sec
Push-Up - I increased from 10 to 16 in 30 seconds
Jumping Jacks - I increased from 33 to 37 in 30 seconds
Plank - I increased from 1 min 3 sec to 1 min 20 sec
Cobra - I increased from 2 min 58 sec to 3 min 13 sec
Crunches - I decreased from 25 to 22 in 30 sec (Remember - this does happen sometimes and can depend on many factors - like abs being sore! haha Don't be discouraged and look at the bigger picture - your overall results.)
Leg Drops - I increased from 19 to 25 in one minute
Side plank Right - I increased from 37 sec to 48 sec
Side plank Left - I increased from 37 sec to 50 sec

And the last thing to make sure you're tracking? YOUR NUTRITION. Don't forget! All Beachbody programs come with a nutrition guide, which is extremely helpful! There are many apps available and helpful sites, etc. that can help you track your nutrition as well, and if you have any questions please let me know!

I ♥ Rev Abs! :)

Tuesday, June 21, 2011

New Announcements!

We, unfortunately, were unable to attend this year's Team Beachbody Coach Summit in LA. We already had our tickets, plane tickets, hotel, etc. and were ready to go until last month we realized my husband had so many Doctor appointments that there was no way we could go! We're getting everything ready to find out whether he'll be parting from the military as soon as next month to as long as next year, so it's really important for him to keep those appointments right now! So although it was necessary for us to not go this year - I still got excited every time I saw new updates and pictures from Summit, and I can't wait to go next year - even if it is in Las Vegas! haha I know I haven't posted in a while, but this is a post worth waiting for! hehe So here are some of the key updates!

1) FREE Coaching for Active Duty Military!!
This is one of the reasons I LOVE Beachbody! They truly care about others - ending the trend of obesity in our country, offering healthier alternatives for fundraising for non-profits (FREE as well), donating money to wonderful causes like Rain Catchers, and now honoring the men and women that serve our country! I'm not saying this just because I'm an Army wife, either! ;p A lot of companies don't recognize the challenges faced by military families. Offering an opportunity for them to own their own business for FREE while they're serving our country not only gives them an opportunity to change their health and fitness and share that passion with others, but it also sets them up for success for when they part with the military - whatever the reason. In our case, my husband will most likely be parting with the military due to medical reasons - knee injury, having had cancer twice resulting in complications from the surgeries as well as the chemotherapy. The thought of returning to the civilian world with no idea where to live or where there are even jobs available (there aren't many) was a bit, well, stressful. That burden was lifted when we found this opportunity, and now for the offer to no longer have business fees for my husband is just icing on the cake! Why not start your own business at no cost and build up some residual income while you're serving? Or for the military spouses whose Active Duty member (their spouse) is not a coach - the benefit transfer to them! I know I'm not the only military spouse that was looking for a great business opportunity that allows me to stay home with the kids! :)

2) The New Beachbody Challenge (win $100K)
Beachbody has revamped their challenge! What used to be the Million Dollar Body Game® will now be the new Beachbody Challenge!
Lots of prizes!
♦ Commit to Get Fit and be eligible to win $100,000.00! Two winners.
♦ Coaches nominated by each $100,000.00 winner will win $20,000.00.
♦ Each finalist will take home $25,000.00.
♦ Coaches nominated by each finalist will win $5,000.00
♦ $500.00 daily prizes
♦ $1,000.00 monthly prizes
♦ $500 monthly prizes for Coaches nominated by the $1,000.00 winner

• ONLY Team Beachbody members can participate.
• Team Beachbody members can participate by submitting a Success Story, OR "Commit to Get Fit" with a Beachbody program and submit your ultimate results.
• Keep an eye on Beachbody Challenge for more info to come!

3) The new Shakeology Flavor is - TROPICAL!
• Get psyched to study some Tropicology! That’s right—Shakeology's new longawaited flavor has been unveiled: TROPICAL!
• The new flavor brings the taste of summer vacation home. It’s perfect for the warm weather and those who love to wake up to a refreshing fruit smoothie.
• The Tropical flavor profile: pineapple, papaya, and banana
• Stay tuned for more details on the new flavor… Plenty to come! I will keep you updated as I get more information!



4) P90X2 will be available for pre-order in August!
If you've already completed P90X, get ready for the next level! A natural extension of its revolutionary predecessor, P90X2 paves the way for
the future of exercise science and will blow minds across the world. It will have 14 new, cutting edge workouts and an enhanced nutrition plan. Discover the many new phases of P90X2, and what is being referred to as a "PAP workout." I'll keep you updated!



5) New TeamBeachbody.com Web Tools!
• Find a LIVE Fit Club!
Maybe you don't live in the area and can't come to our Fit Club. No problem! Now you can find a live Fit Club wherever you are! Just enter your zip code and the radius you're willing to travel! If there isn't one in your area - ask me how to get one started!

• WOWY® (The online super gym) gets a new look!
♦ Calendar colors in days to show workouts completed.
♦ Coming Soon in Phase 2: Suggested buddies based on primary workout program and fitness goals.
♦ Coming Soon in Phase 2: See what members have been up to with the new "Recent Member Activity Feed"
♦ Coming Soon in Phase 2: Share your WOWY workouts on Facebook and Twitter. (I'm excited about this!!)

• Find Buddies/Member Gallery Revamp
This summer, they're updating the layout and design to make it easier for members to:
o find people they already know
o find new buddies who share the same interests

• Improvements to Online Workout Groups
♦ Share a status message with your group members.
♦ View ― "Group Superstars" who have completed the most WOWY workouts.
♦ Group message boards enable discussions between group members.
♦ Ability to share groups on Facebook and Twitter.


Wow! So if all of this news isn't enough - if you're already a coach - there is EVEN MORE! Connect to the news Here I will keep you up to date as the upcoming news unravels into more details! The Active Duty sign-up is ready NOW! Contact me for the full details! And as always - if you have any questions, concerns, or just want to discuss your progress towards your current goals contact me any time! :)