Getting Back on Track

So the summer came and whisked my routine away quickly!  But it's time to get things back on track.  It's truly amazing to see how quickly my body reverted to storing fat once I started deviating from my exercise routine.  So I have made the commitment to myself to get things back in order starting November 1, 2011.  That being said, I have gone back to bootcamp with Deanna and I am limiting the amount of meat I eat.  I am reducing my meat intake to be 20% of my diet.  I did this successfully before and I actually loved it.  My diet consisted of lots of fruits and vegetables and seafood.  I'm really looking forward to trying out lots of vegetarian dished this fall and winter!  I recently found out my sister in law grows a ton of fresh herbs and vegetables so I'll be getting lots of fresh ingredients from her.  I can't wait until she gets her blog going about it.  Right now I have a pot of lemon basil I can't wait to try out on some salmon!  Anyway, stay tuned as I will be more active with blog entries and on YouTube with video postings and updates. 

End the Trend! Fight Obesity with Shakeology!

August Quote of the Month

"We do not stop exercising because we grow old, we grow old because we stop exercising." - Dr. Kenneth Cooper

If only everyone would recognize the level of truth in this statement.  Research proves that those who take care of their bodies live a longer and healthier life.  Our bodies are vessels that need tender care.  When we don’t give it the needed care by having a poor diet and getting little or no exercise, then we aren’t caring for our vessels properly.  I am always encouraged to see reports of seniors in great shape and to meet seniors in great shape.  This always brings the reality to my mind that at my age, there is no reason I can’t work out and eat healthy.  So if you need to be motivated to start your fitness journey, then take a look at the video below and see how out of shape you are compared to this 74 year old woman.  Then use that as fuel not only to get you going, but to keep you motivated to improve your quality of life by taking care of the vessel you have been blessed with!

July Quote of the Month

Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. -Lou Holtz

So when it comes to living a healthier lifestyle, what are you capable of doing?   The response should be anything you put your mind to. ALL of us are capable of making healthier choices regarding what we eat and devoting at least three days to exercising.  That's all it takes to improve the quality of your life!  So when you are REALLY ready to get into shape you will start the process by deciding it's time to start your own fitness journey.  Once you do that you will take all the needed steps and make ALL of the necessary adjustments to make it happen.  IT'S JUST THAT SIMPLE.  When you decide it's time you will commit to do WHATEVER it takes to achieve your goal and nothing will stand in your way.  You will have the motivation you need because you decided to JUST DO IT!

Overcome Your Fear of Failure - Get Healthy

Why are so many people afraid to commit to a healthier lifestyle?  Unfortunately, they are afraid of failure.  Is that how you feel?  Have you tried to exercise regularly and eat healthy foods only to fall short?  Most people do not like being outside of their comfort zone.  Getting in shape and committing to a healthy lifestyle is outside of most people's comfort zone; it's a risk.  But the greater risk today is not making a change.  

The BIGGEST mistake people make is setting UNREALISTIC goals.  It's better to set long-term goals and plan out short-term goals to reach the long-term goal.  For instance, setting a goal to loose 40 pounds in two months is not realistic or healthy.  If you set your goal to be 40 pounds in six months you can then convert that to a smaller goal of 6-7 pounds each month; which you can reach that goal.  Setting goals using the backwards method lessens the pressure.  Short-term goals should be achievable almost immediately!  If you can't reach it in a short time frame, then it's not realistic!

THE NUMBER ONE RULE IS YOU DON'T HAVE TO DIET!  Erase that word from your vocabulary!  Don't diet, learn to eat the right foods at the right times and in the right portions.  The key to success is changing your outlook on being healthy. When you combine healthy eating with regular exercise you get AMAZING results!  The best thing about it is that you can still eat those things you LOVE that may not be the best choices (fried chicken, double chocolate cake, oreo cookies, rocky road ice cream) but in moderation.  That means stick to the serving sides on the packages and buy your favorites in small packages when possible.  Learn how to keep the balance by rewarding yourself with a cheat meal each week!

NOW START EXERCISING!  Schedule at least three workouts each week.  No, you don't need to join a gym or workout for an hour to see results.  Start out walking for 30 minutes three times a week and increase your time then move up to jogging.  Use hand weights and ankle weights to increase your caloric burn.  Add in strength training at least two times a week.  Remember MUSCLE BURNS FAT!  So that you don't get bored, find a local bootcamp or take a class at a local municipal center.   Find a workout buddy and be each others accountability partners.  You are more likely to work out if you know you are holding someone else up from reaching their goals because you don't show up.

These are just a few tips to help you get over the hurdle of getting started.  If you would like help to get started, please contact me at mdfitchic@beachbodycoach.com.  I will help you get going with an exercise program and provide you direction to help you develop a healthy lifestyle.  Remember, this is not a fad but you want to B-Fit 4 Life!

P90X2 Is Coming in the Fall!

First there was Power 90, then there was P90X, and soon there will be P90X2! P90X2 is the sequel that will help P90X grads get even stronger, more flexible, and more ripped. This program is designed for MAXIMUM intensity and efficiency. This will also be a 90-day program but you will only work out 5 days a week! Click here and sign-up to be notified when it's available!

Loose the Muffin Top

Are you trying to get rid of stubborn belly fat?  Are you trying to get your body back after having a baby?  Are you ready to get rid of that middle-aged spread around your waistline?  Well it's time to loose that muffin top so that you can live a better and longer life!  Not only will you look better when it's gone, but you will fel better and you'll sleep better at night! 

Most women believe that just doing cardio will get rid of stubborn belly fat but MUCH MORE is needed! While 3-4 cardio sessions should be a part of your weekly exercise routine, you also need to include strength training at least twice a week. Ladies, MUSCLE BURNS FAT!  Most men feel that all they need to do is to lift weights to get in shape, but you also need to incorporate cardio into your exercise routine 3-4 times a week in 30 minute intervals as well.  And everyone needs to watch what they eat!

To loose 1 lb a week you need to burn 3,500 more calories per week than you eat.   This is the equivalent of 500 calories PER DAY.  So it would be advantageous for you to keep a food log and actually track what you are putting into your mouth.  But be sure you are eating no less than 1,200 calories per day minimum.  Also be sure to eat every 2-3 hours (3 meals and two snacks) daily, drink lots of water, and eat plenty of fresh fruits and vegetables and NO ALCOHOL.  Alcohol has a high caloric value, empty calories.  Your body also converts alcohol to body fat very easily so it's not the best choice if you're trying to lower your body fat.

So remember these tips to get you on the road to losing that muffin top:

1. Exercise regularly
2. Drink lots of water daily
3. Eat five meals a day that include fruits and vegetables (every 2-3 hours)
4. Avoid alcohol

June Quote of the Month

The fitness quote of the month, "You live longer once you realize that any time spent being unhappy is wasted." - Ruth E. Renkl

 This is such a profound statement for any and all who have started or want to start their fitness journey.   Most of us have started a fitness journey because we were not happy with the way we looked physically.  Then for some, their fitness journey was started because of their doctor's orders for their own sake.  Whatever the reason is that you started your fitness journey, the reality of it all is that you waste time when you debate with yourself and others about what you can't do to improve your health.  You must start your journey by changing your mind set or you will not succeed!  We all have the power to improve our health if we are unhappy with where we're at physically.  So stop complaining about it and do something to change it and make your own happiness.

Take it one step at a time and before you know it you will have reached your goal to be in a happier, healthier state!

 

Asylum Update

If you are checking back to see my results from doing Insanity Asylum then I must apologize because I have not been able to start the program.  I completed the fitness assessment on May 9 and thought I was was going to start the next day, but that did not happen.  There has been one thing after another that has required my attention so I  kept putting off my start date.  I was ready to put it off again but I committed to start May 30 or June 1st on the Facebook page for Insanity the Asylum Women.  I lead by example so I will stick to my commitment and start on June 1.  That gives me two days to get prepared and I am going to need both of them.  Be sure to check back as I will be posting videos after each of the workouts the first week but also a check in halfway through and at the end.  Stay tuned for more information!

Fitness - Phase II

I am entering into the second year of my fitness journey which began May 2010!  Now that I am near my first goal of getting into shape I am ready for phase II, certification! When I started my own journey I did not like working out but the more I did it the more I liked it.  After I started to see results and started working out with trainers I grew to LOVE IT!  A few months into my own journey I decided to become a personal trainer myself but first I had to get myself into shape.  I am a firm believer in looking the part.

A year later I have lost 17 lbs and have gone from a size 12 to a size 8!  I am very proud of what I have been able to accomplish and it's been with the help of several Beachbody workouts and products.  After My husband and I completed Insanity I decided to become a fitness coach.  I am a product of their products.  I had struggled with weight loss for over a year and FINALLY I had a break through!  Now I encourage others to do the same.  There is no greater feeling than accomplishing a goal, especially a fitness goal.

So now that I am 10% away from my personal fitness goal I am ready to get certified and REALLY help others to do the same.  There are big things lined up in the near future, so be sure to check back and see how things develop!

What is Insanity; The Asylum?

Are you wondering what Insanity Asylum is?  I've gotten that question a lot since I posted the video after my fitness assessment.  Take a look at the video below to get a glimpse of what is involved in the workout.  But let me give you a synopsis of what it's all about. If you are familiar with the Insanity 60 day program then you will know many of the moves in Asylum; you also know the intensity of the workouts!  Asylum is a 30 day sports performance program that will help increase your speed, coordination, agility and power.  The six workouts in this set include the use of a jump rope, agility ladder, pull-up bar, free weights and strength bands.  So if you are ready to DIG DEEPER, then click here to order your copy today!

It's time for Insanity Asylum!

The wait is finally over, we received our new Shaun T 30 day workout and we are ready to begin.  Just  like Insanity there is a fit test and this one is a whole new ballgame!  If you've completed the Insanity program then take the challenge of completing this program.  Be sure to check back as I will be posting videos after each new workout and after the 15 day and the 30 day check-ins!  Click here to order your Insanity or Insanity Asylum dvd workout program.

My FItness Bootcamps Rocks!

Yes, this is another post about Deanna's bootcamp! Has your bootcamp ever given you free Nikes? Well mine hass! Nike Night was Monday, March 21 and check this out, all who attended received FREE Nike shoes! You read it right, FREE NIKES! Check out the details here!

April Fitness Challenge

After working out at home inthe basememnt to get through the winter I started to loose my motivation and the love I had developed for working out.  So I decided to do a two day bootcamp in March to help renew my exercise mojo and it worked! I LOVE this all female bootcamp! Deanna Jefferson and her staff (Nicole Gee and Lisa Pilgrim) make working out an adventure! The sessions are on Tuesday and Thursday 7:00 PM - 8:15 PM for just $100 for the month! I am so hooked on this bootcamp. After 8 sessions in March my body fat percentage went down and I feel great about my progress and I am really impressed with the definition I am starting to see in my arms! As if this wasn't enough, there is a 3 hour co-ed "Warrior Workout" workout being held on Sunday, May 1 and my husband and I are looking forward to completing that together!  Click here for more details and to register.

Now, my personal fitness challenge for April not only involves the Fab Body Time bootcamp, but also involves completing 30 minutes of cardio EVERY DAY until the end of April and completing the PUSH Phase of ChaLEAN Extreme!  I want to see HUGE results by the end of the month so I am committing myself to working out six days a week to get the results I want.

It's not too late for you to get started either!  It's warming up outside so the sooner you start the better off you will be when it comes time to shed the long sleeve shirts and sweaters.  Loose that muffin top, tighten up those arms and abs.  Put the work in now so that you can be proud to take pictures in your bathing suit at the beach!  I WILL BE BIKINI  READY, will you?

FabBodyTime Bootcamp!

Today was day one of the fitness bootcamp with Deanna Jefferson and it was great!  I was starting to loose my motivation but this bootcamp will definitely help renew it.  Bootcamp is twice a week and I am combining it with ChaLEAN Extreme and I am expecting AWESOME results.  With clean eating and staying committed to my goals, I will SUCCEED!  Summer time is almost here and this year I will be bikini ready!  Join me at bootcamp http://www.myfitnessbootcamps.com and order your ChaLEAN Extreme DVD's to tone up at the same time.  Follow my fitness page on Facebook (B-Fit 4 Life) and get fitness tips and motivation for your own journey!

Muscle Burns Fat!

I began my fitness journey last summer by starting and completing the Insanity 60 day workout program by Beachbody.  At the end of the 60 days I was TRULY encouraged as I was finally able to see my body changing.  While I have stayed committed to reaching my fitness goals, my body has hit a plateau but I am determined to push through it.  So after completing the first 30 days of round 2 of Insanity, I have decided to switch to the 90 day ChaLEAN Extreme workout!  I completed day 3 today and I love it so far!  I am truly looking forward to seeing results!  To confuse my muscles I am also going to add in some cardio 2-3 days a week.  Be sure to check back in 30 days as I will be posting my results, probably with a video on You Tube.  In the meantime check out the video below and click here to order your copy and join me!

Shakeology Cleanse - Day 3

I completed the Shakeology 3 day cleanse on Wednesday, February 2, 2011.  I felt great physically after the three days and this time it was much easier to get through all three days!  While I only lost about 2 lbs, I am proud that I made it to the end.  Day 2 was a little hard around lunch time as everyone at work starting heating up their food but I kept drinking water and I made it through.  So this is what I had on the last day:

8:00 AM 1 Scoop of Greenberry Shakeology with water
9:00 AM Diced Pears
10:00 AM Green Tea
11:30 AM Banana
1:45 PM 1 Scoop of Chocolate Shakeology with water and a banana
6:30 PM Green Tea and a banana
8:30 PM Salad with grilled chicken, cherry tomatoes, shredded carrots & radishes, 1/2 avocado and raspberry olive oil dressing and detox tea

Shakeology Cleanse - Day 2

Day 2 was a little harder than day 1.  I had fruit this morning after my shake which cut down on the hunger but I developed a headache from not having coffee for two days.  But I made it to the end of the day without giving in!  I made a commitment to do all three days and I will keep my word.  This is what I had today:

8:00 AM 1 Scoop of Greenberry Shakeology with water
9:00 AM Diced Pears
11:30 AM Green Tea
1:45 PM 1 Scoop of Chocolate Shakeology with water and a banana
8:30 PM Salad with grilled chicken, cherry tomatoes, shredded carrots & radishes, 1/2 avocado and raspberry olive oil dressing and detox tea
10:00 1 Scoop of Greenberry Shakeology with water

I drank my 2 liters of water today as well.  I had detox tea with my salad at dinner.  So be sure to check back tomorrow and see how the last day goes!

Shakeology Cleanse - Day 1

So, this is recovery week for the Insanity workout and I decided to break the weight-loss plateau by doing the Shakeology cleanse again.  As I did the first time, I will complete a blog daily so that others can see how I completed the cleanse.  On day 3 I will do a video blog of the entire experience.  I am actually feeling better about the cleanse this time around!  As I suspected, doing the cleanse during the week is proving to be more beneficial than starting on the weekend.  I have successfully completed day 1 and I am looking forward to the next two!  This is what I had today:

8:00 AM 1 Scoop of Greenberry Shakeology with water
9:30 AM Green Tea
11:30 AM Banana
1:30 PM 1 Scoop of Chocolate Shakeology with water
2:30 PM Diced Peaches
3:30 PM Banana
7:30 PM Detox Tea
8:30 PM Salad with salmon and honey dijon vinaigrette dressing

I drank my 2 liters of water today which really helped keep me from feeling hungry.  I also had 16 oz of water with my salad at dinner.  I will switch it up a little tomorrow and have some fruit with my breakfast shake because I did get a little hungry later in the day.  So come back tomorrow and see how it goes!

Time for another 3 Day Shakeology Fast/Cleanse!

The Shakeology Cleanse/Fast is meant to jump start you in your fitness journey (prior to starting an exercise program), break a plateau (if currently in a workout program) or shed pounds fast & effectively in a healthy way. If you are currently doing a workout program, try this on a recovery week, instead of on a week of regular workouts. If you try the cleanse or have already tried it, please remember to come back here and post a comment about your success!! As another side note. Shakeology is not just meant to be used in the Fast, but also as a healthy meal replacement shake to be taken once daily after the Fast. It is important to know that the maximum amount of days to do the cleanse is up to 3 days, meaning you can just do 1 or 2 days of it but no more than 3.

Below are the details of the Fast/Cleanse:

3 Day Shakeology Fast or Cleanse:

Mission: To help as many people become healthier from the inside out. Internal health is the foundation to external beauty.

Products Needed: Chocolate or Greenberry Shakeology
You will continue to use the product after the Fast is over to continue your weight loss efforts and overall health benefits.

3 SHAKEOLOGY Shakes a day
2 Cups of Green Tea a Day
1 or 2 pieces of fruit a day
1 salad for dinner
Only white grilled protein in salad

NO: DAIRY, or EXTRA SUGARS

Only Low Fat Dressings.

You can put your 2 snacks before/after any of the MAJOR MEALS-Breakfast Lunch & Dinner

The fruit is optional, and I actually discourage it, however, some of you will need the calories where others would not.

Power workout participants (Super Conditioned- not the weight challenged) are recommended to add the fruit for the extra calories.

*** For maximum results NO additives.

NO DIARY products at all for maximum results, no almond soy or rice milk.

Use only WHITE GRILLED PROTEIN Poultry or fish in the Dinner Salad

REPEAT all 3 Days

1 or 2 cup(s) of green tea, or Triple Leaf Detox Tea, throughout the day.

BREAKFAST:
Shakeology, 140 calories, 1 scoop
½ cup of fruit (60-90 calories)-optional
add ice
8-10 oz of water

SNACK (85 calories)
1 piece of fruit
- Apple, pear, orange, banana mango, etc

LUNCH:
Shakeology, 140 calories, 1 scoop
Add ice
10 oz of water

SNACK:
(either snack here or after dinner one or the other)
Shakeology, 140 calories, 1 scoop
Add ice
8-10 oz of water

DINNER:
Salad with Grilled white fish or poultry (roughly 340 calories)
Low Fat Salad Dressing, 40 – 60 calories

SNACK:
(either snack here or after dinner one or the other)
Shakeology, 140 calories, 1 scoop
Add ice
8-10 oz of water

Order your Shakeology today: www.shakeology.com/Mdfitchic

Insanity Round 2 - Day 23 Update

This is the fourth week of the Insanity program! If you want results you have to stick to your program and eat healthy. I had a minor setback because of my knee but I'm back on track now. Don't give up, keep pressing play because I am!

Recovery week starts on Monday, January 31 and I will also be starting the 3 day Shakeology cleanse. Join me to jump start your weight loss or to break through a plateau!

Click here to order your Insanity DVDs

Order your Shakeology today!

Save $30 on ChaLEAN Extreme until January 31st!

If you made the resolution to get fit in 2011, it's time to make it happen! If you order ChaLEAN Extreme between now and January 31st, you'll save $30. So you can get this AWESOME fitness program for just $89.95 (regularly $199.85). You will get 15 workouts on 6 DVDs and they will help you burn fat and boost your metabolism! Remember muscle burns fat so order yours today and in three months you will have the opportunity to loose up to 60% of your body fat. You will see results in the first 30 days, so order your today!

Decide, Committ, Succeed!

"Success is a journey, not a destination." I started my fitness journey with my husband in May 2010 by starting the Insanity 60 day workout program.  The program will get you results if you eat right and complete the workouts.  While sticking to the program I started using other products as well to assist me with reaching my fitness goals, Shakeology as a meal replacement to loose weight and Results & Recovery Formula after my workouts to help reduce muscle soreness and help my body recover.  I loved the products and my results so much that I wanted to be able to share these products with others, so I signed up to become a fitness coach!  Beachbody has a WONDERFUL opportunity available for all who want to secure their financial future while getting in shape.  In 2011 I am committed to my health and spending more time with my family.  The opportunity to grow my Beachbody business will allow me to do just that and much, much more.  So watch this video to find out more about this opportunity and let me know how I can help you achieve your fitness and your financial goals. Contact me to get started!

Round 2 of Insanity Has Started!

Today was the first real workout in the program, day 1 is the fit test. After completing round 1 of the workout I had gone from a size 10/12 to a size 8/10. I didn't totally commit to the eating plan so I didn't achieve the maximum amount of weight loss I know I could have. This time I am fully committed! I hope my fitness journey inspires you to start or stick to your own journey. As a Beachbody Coach my goal is to inspire and motivate you to achieve your fitness goals. So please feel free to post comments and/or contact me for assistance and with any questions.  Click here to order your Insanity dvd's.