What is it for you? I posted this pic recently to my personal Facebook page as well as sharing it on my "Like" page. The only thing missing is my husband! He is definitely a huge part of my motivation!
I made a comment with the picture that I can't emphasize enough: I can't take care of them if I don't take care of me. Maybe it sounds cliche, but it's so true!
Why do I workout? Why am I working on my nutrition? Why am I building a business? Why am I reading my Bible daily, and personal development books, and encouraging audio? Why am I trying to continually educate myself on our health, our food, our environment, etc.? I do all of it because if I better myself I can better serve others - including my extremely important family. I do it because I can better serve God.
Every day is a gift, yet it's easy to take advantage of that. Take the time to acknowledge what God has given you and don't take it for granted! If it is not enough to look in the mirror and acknowledge that you are fearfully and wonderfully made define that which makes you acknowledge your worth! Kids are such a wonderful example! Even on days I'm not feeling so good about myself I can just look upon the blessing I've been given. See that blessing and acknowledge YOUR worth. I was chosen to be the mother of my 3 beautiful children and the wife of my wonderful husband. If I'm discrediting myself how does that benefit them? I must take care of myself to be the best wife and mom I can be. Yeah, I fall short of perfect. We all do. But we are "perfect" the way we are. Don't accept anything less for what you deserve - what YOUR "why" deserves! Acknowledge your worth and take care of yourself the way you should (and deserve). Don't use your family as an excuse NOT to put in the time to care for yourself (mind, body, and soul) but rather the reason WHY you should!
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!
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! :)
Today we began our first 10-Day Challenge! It is a "Slim Down" challenge. I was super excited to kick it off, and I can't wait to hear everyone's results! For the 10-Day Challenge all participants have agreed to work out on all 10 days, eat healthy, and replace one meal a day with Shakeology. We took our weights and measurements on Sunday and began the challenge yesterday! I was so proud to hear of everyone's commitment to the challenge! I set up a private Facebook group for our challenge group for support, encouragement, and accountability. I did a webinar to help them set up their Free Team Beachbody Account so everybody has a chance to win cash and prizes for logging their workouts in WOWY Super Gym as well as connecting on the message boards and using the great tools to track their goals. I am really excited to see what this week brings and the results! Participants are not required to use a Beachbody Program, though we have a couple doing Body Gospel and one doing Yoga Booty Ballet. I know they'll love them, and it totally takes the guesswork out of it because all programs come with a recommended schedule! All participants were provided with a meal plan, the support group as well as a special group on our forum, and fitness ideas as well as my continued support for the challenge and beyond! The winner will be the one who loses the most weight based on percentage of weight lost (so it's an even playing field). They will get their choice of a free fitness program, a winner's t-shirt, some Protein Bars, and more! All participants will get a certificate to recognize their accomplishments as well as a couple of small prizes for those that complete the challenge as required! Are you ready to take your fitness to the next level and challenge yourself? Our next challenge is going to be a Fitness Challenge, so if you want to get on board and register early Contact Me!
So where am I on this journey? I wasn't going to take my measurements until I was halfway done with RevAbs but I know it would only be fair if I hold myself accountable to the group for the 10-Day Challenge. I'm so much closer to my goals than I realized!
My current stats: Weight - 128lbs (only 1lb short of my goal!) Waist - 30.5in (Goal is 27in) Hips - 37.2in (Only 0.2 in short of my goal!) Chest - 34.8in (I don't quite have a goal set for this right now since I am still nursing - it varies by the hour! haha) Arms - 11.5in (I've reached my goal!) :) Thighs - 22.2in (Only 0.2in short of my goal!) Body Fat - 20.1% (healthy range!)
I'm so glad I took before weights and measurements back in September when I started changing my lifestyle with fitness and Shakeology! Here is my current comparison: Starting Weight: 148lbs (down 20lbs) Starting Waist: 37in (down 6.5 inches!) Starting Hips: 40.2in (down 3.2 in) Starting Chest: 37.8in (down 3 in, but again, lactation has the most to do with this!) Starting Arms: 12.5in (down 1 in each) Starting thighs: 24.2in (down 2 in each) My Body Fat % wasn't calculated until February, but in just over 2 months I went from 26.1% to 20.1%! 6%!!
These are results! I still have a ways to go to tone up the c-section traumatized belly, but it seems so much more possible and "real" than it did before! And I ultimately still think about how I accepted defeat a couple of years ago when I was diagnosed with Fibromyalgia, and today I'm considering registering for my first 5K next month! I am forever grateful and blessed that God provided this opportunity in His always perfect timing! Even more I feel blessed to help others! I'm looking forward to the results of this challenge and for the challenges to come! :)
Well, I had decided to start RevAbs last month while still doing Body Gospel if I had extra time because it is definitely a faith inspired motivation that keeps me going! I knew RevAbs would be a little more intense, but I was looking to specifically target my abs due to the infamous c-section "poof." I do have to modify at times, but overall I am REALLY enjoying it!! I find Brett Hoebel to be VERY motivating! One of the biggest motivations for me has been my husband being able to work out some with me again! He is still having some neuropathy from the chemotherapy, but he is so determined! He is really such a wonderful inspiration for so many people - definitely for me!! It was great taking our "Before" pics together, and I can't wait to see our "After" pics! :)
So why am I restarting? Well, the good news is it's NOT because of my Fibromyalgia! Unfortunately, I've been sick. First a sinus infection followed by a nasty stomach virus followed by more sinus issues plus a cold. Tis the season I suppose! haha My little man is not a very good sleeper, so it's proof that sleep deprivation wreaks havoc on your immune system! If you have the choice to get adequate sleep - do it! Don't take it for granted! Besides the Fibro flare-ups brought on by the sickness, my pain has been under control! It's such a wonderful thing! :) I even made it through a couple of the workouts while I was sick, and that alone shows how far I've come! Unfortunately, though, I missed a lot as well, and I truly want to commit to it for 90 Days because I have already seen my results, and I'm confident after 90 days I'll have great results! I am already below my pre-pregnancy weight!! Woo hoo!!
So, I'm re-starting my RevAbs journey on Thursday! I think it's going to be a great one! Hopefully I'll have plenty of workouts without my baby "barbell," but doesn't he look so sweet sleeping on me while I work out? :)
I originally read this from my support team, and it is so true! These are very important points to consider, so the next time you're thinking “Why should I buy my Beachbody product through a coach when I can just order off the infomercials or pick it up off of Ebay (or Craigslist, etc.)?”
Great question! And here’s 10 answers that will likely have you making sure you ALWAYS order through your coach rather than that operator who’s “standing by” or the random person trying to make a buck (possibly illegally) online:
1: When you order from TV, you are charged an additional “handling charge” that you won’t pay through a coach.
2: You don’t have to worry about the dreaded “up-sell”. Buy through your coach, and don’t worry about getting charged for those vitamins you don’t remember ordering! As a coach we're looking out for your best interest with our desire to help people - not "the sale."
3: Order from the TV and you get assigned a random coach (you may, or may not hear from them). Order from a coach and YOU picked your coach (much more likely to establish a supportive relationship).
4: What about the “payment plan” offered on TV? The coach network doesn’t offer me that! No, but it’s most likely that you’re paying with a credit card. You already get a payment plan with your bank. And remember, you’re paying less overall, so even if you take 3 months to pay off the balance, you’re likely to come out even!
5: You get more!! Did you know that many of our top-selling programs come with additional “network only” exclusive workouts when you purchase through a coach? (ex: Order Insanity from a coach and get 1 free workout, order P90X from a coach and get 2 free workouts!)
6: “What about Ebay or Amazon Marketplace? I’ve seen Beachbody programs super-cheap there!” Yes, it’s likely you have, but know that neither coaches nor Beachbody sell through these sites. Truth be told, it’s very likely that you’re buying a counterfeit product. These rip-offs are never perfect copies, and often times the disks function poorly, if they function at all, and you’re not going to get any help from Beachbody when your fake disks won’t play! Some have even been known to carry viruses! Many of the counterfeits out there are sold without the food plan or suggested schedule. If you think you’re going to get the same results without the meal planner….you’re sadly mistaken! Besides that, counterfeiting is a crime, and so is purchasing counterfeit goods! Spend the few dollars more and support the people and the company that brings these amazing programs to market for you. Don’t support “black market” goods! (People have been charged hefty fines for counterfeiting Beachbody programs.)
7: You are likely to seek out a coach for support and advice once you get started on your program anyways. Why not pick the one you want up front?!?
8: There’s a good chance you may decide that you, too, want to be a Team Beachbody Coach once you’ve begun to see results with your program. Who better to work with than the person who’s been supporting you in your fitness journey?
9: Buying from the infomercials feeds the corporation. Buying from coaches feeds families. Coaches offer their support and services free of charge. We are private contractors earning only when products are purchased through the coach network. If you’re going to be buying a program anyways, why not say “Thank You” in advance to the person who will be there for you as you go on this journey together.
10: Finally, you’ll just be glad you did, and your coach will make you glad you did! :)
I wanted to share this information by Steve Edwards because it is SO important! It is an ever growing problem, and it is a problem I am passionate to bring awareness to! The examples being set for our children are scary! Fundraisers abound full of sweets and processed foods. They say it works for raising money - but at the risk of our children's (and our own) health? I encourage everybody to read "The Slight Edge" by Jeff Olson. It really talks about how small decisions you make every day affect your entire life. Small decisions we make for our kids every day also affect their lives! I know it seems like "no big deal," but it is. If this is the only option that is available it will continue to influence what will be available in the future! Instead of offering cookies and candies for fundraising let's work together to change the "norm!" For information on a healthy alternative to fundraising that includes ways to get kids moving (as exercise and activity in general seems to be decreasing) please Contact Me
Five Tips to Fight Childhood Obesity
by Steve Edwards
By far, the most prevalent health and fitness headlines concern obesity, mainly the rise of childhood obesity. Here are a few facts and figures to help keep your kids fit and trim.
We're surrounded by fitness solutions at every turn, yet the obesity epidemic is still growing like mad. On a short trip to three countries in Europe last summer, I found an obesity feature on the cover of seven publications. While not nearly at U.S. proportions, there's an obvious "alarm" going off around the globe. For example, what's considered to be a high rate in Europe is nearing 9%, whereas in the U.S. it's hovering around 30%. At any rate, the rest of the world is now scared enough by the problem that it's become major headlines. And an interesting fact is that in some countries where starvation is still a viable threat, obesity rates are still on the rise.
This leads to the main question as to whether it's due to poor diet or lack of exercise. There is no question about obesity following the pattern of fast-food restaurant dispersal; all you have to do is look at a map. However, the latest studies are showing that even with Big Macs and Big Gulps, caloric consumption among children is not going up as much as exercise levels are coming down.
Recent studies by British medical journal The Lancet, the Archives of Pediatrics & Adolescent Medicine, the Journal of Clinical Endocrinology & Metabolism, and the American Journal of Clinical Nutrition have all consistently shown that exercise is the central determinant of whether kids are overweight. The figures show that kids are consuming approximately 3% more calories than they did in the '70s but getting a whopping average 20% less exercise!
Another interesting fact is that affluent society is now at just as great a risk as low-income groups. In the early 1970s, 22.5% of people with incomes below $25,000 were obese, while just 9.7% of people with incomes over $60,000 were obese. Today obesity is growing the fastest among Americans who make more than $60,000 a year. Since higher income groups tend to eat "healthier," or at least can afford to change their diets easier, this is another signal that exercise matters more than diet.
A good example of this is that only very low-income children tend to take themselves to school these days. Issues with safety now mean kids may have traded in a couple of hours of movement for time in an air-conditioned SUV. Mix in thousands of TV channels, the Internet, and video games and it becomes quite possible for a child's mindset not to include anything related to exercise at all.
But the number of obese children is still rising among all socioeconomic classes, and it will keep growing unless lifestyle changes are made and people become more aware of the situation. No economic class is immune from obesity. Especially hard on the lower classes is the fact that the least healthy foods tend to be the cheapest, making it very difficult for those children to eat properly.
All of this leads to a very serious situation. Obesity affects more than how you look. It increases the risk for a number of diseases, including diabetes, stroke, insulin resistance, and hypertension. Obesity carried into midlife may also have damaging effects on the brain.
Finally, all is not lost. It's not that hard to be fit and healthy. It just takes, more than anything, a change in mindset. Here are five tips to start you out.
1) Get with a program! I rarely toot our own horn but I'm about to, because home fitness is where it's at. If you don't want your kid to walk to school, where the amount of recess has probably been drastically cut, and at home they like to stare at the TV and the computer, a home fitness program is the easiest way to start your child on the road to proper habits. There are now many kids' programs to choose from, but really, other than heavy weight lifting (rare at home), there isn't much in the way of exercise that wouldn't be good for your kid. So get 'em on a plan and make them earn their TV time.
Obesity and Diabetes is on the rise in America. Get your kids on the right path to fitnesss now. Don't wait until they're already overweight.
2) Sign 'em up. Thankfully, there are still many extracurricular exercise options (dance, soccer, little league, etc.) available through schools and community centers, as well as private organizations. Many of these cost very little money and, compared to the health cost of obesity, even a private trainer would be a bargain. Plus, your child will learn how to do some cool stuff.
3) No soda! How soda pop has become a cultural mainstay as a refreshment item is a testament to clever marketing. Nothing could be worse for a growing body than a constant diet of sugar and phosphorus. If we did nothing but eliminate soda from society, obesity rates would plummet.
4) Limit fast food. These restaurants have also done a remarkable job getting into the child psyche. From clowns to playlands to strangely colored foods, they've been able to captivate kids all the way through adolescence. Think of how many high school hangouts are the local fast food place. And while they are starting to offer better options, how likely are a bunch of teenagers to sit around and gossip over salads? This is a tough one, but having a plan where fast food is a treat, and not a staple, would be a huge improvement.
5) Make movement a way of life. It's so easy these days to park yourself on the couch and not move for hours. You've got to be proactive about changing this. Whether it's limits on TV, forcing your kids outside for part of the day, or organizing family hikes, you should do something to instill a lot of movement as a daily habit. And not just for your kids; it won't hurt you a bit either!
