Personal Fitness Coach

My Day with P90X Guru Tony Horton

2010-06-29T12:45:00.000-07:00

Goodness, I think an entire week has gone by without a new post. How did that happen? Too bad my "date" with Tony was with about 300 other people, but it was a delightful day in which I had some great workouts, met fantastic people and learned a lot. And, of course I am very happily married so I only have a fitness crush on Tony anyway.

For those of you who may not know Tony Horton, he is a trainer to the stars who lives in California and has become famous through his creation of the P90X training system in partnership with Beachbody. In fact, P90X is the number one infomercial in the US. I even have a little cameo in the latest version which was redone for 2010. Here is a photo of my results.

Luckily, I happen to live in an area where Tony's sister lives. She and a friend coordinated Super Saturday with Tony Horton. It was an all-day event with workouts, lunch and seminars. It was truly a terrific day. The agenda was as follows:

Introduction
I wish I had this on video. Tony's sister and her husband did a terrific skit about making a decision to buy P90X after living an unhealthy life. Then, the man himself came out to give some opening comments. Tony, who is nearly 52, looks about 40 (at the most) and is in the most amazing shape. It was great to finally see him in person.

Opportunity Presentation
In case you did not know it. Beachbody (makers of P90X, Insanity, Turbo Jam, Shakeology and much more) is also a business opportunity in which you can make money coaching others and serving as a distributor for the programs. It's what I do as well. In case you have an interest in this yourself, there is great information at GetPaid2GetFit.net. If you'd like to join my team, stop by my personal Beachbody Site and click the Coach Button.

Cardio/Strength Workout with Tony
I was so lucky to snag a front row spot for the workouts. It was a lovely day and we worked out in the grass under a large tent. Tony did what he called UCML, which stands for Upper body, Chest, Middle (or core) and Lower body. I love that this is a workout you can do anywhere and with no equipment. He included some new moves that I've never seen in any of his videos. Because it was a hot day, Tony also reminded us to work at an 8 out of 10 at the most so that no one got over-heated. I was pleased that it was not a totally insane workout. After an hour, we were all ready to take a break for lunch.

Lunch and Q&A with Tony
This was a nice opportunity to get to know Tony a little more personally. He answered questions like "Who would you like to workout with?" (Jack Lallane), "What did you eat when you were a kid?" (lots of junk food), "What are some of your goals for the future?" (hold a handstand for a minute, do a back flip on skis).

Tony's Presentation of the 11 Laws of Fitness
This will likely be it's own article. This was an entertaining and informative presentation. Tony has a no-nonsense approach to fitness. Being out of shape is only the fault of each individual. It is up to us to make a difference. Some of his point included:

Variety is the spice of fitness - Mix it up, Change it up, Turn it up! Do what ever you can to keep things interesting, ever-changing and ever-challenging.
Consistency - The more you do, the better you will get. Show up for your workouts, be patient that it won't happen overnight and follow through 5-6 days a week.
Intensity - You are tougher than you think. This is one of the things I loved about P90x, it really did prove to me that I am so much tougher and stronger than I ever thought possible.

How To of Clean Eating
This next presentation was put together by Tony's personal chef Melissa Costello of KarmaChow.com. She had some really great tips on how to move toward a cleaner eating style. She hosts fully coached cleanses as well. I'm not sure that I'm ready to take that step, but I did learn a lot. I'll post another article with more details on this as well.

Yoga with Tony
First, Tony threatened anyone who dared to leave before this workout. Some Tony fans are nortorious for hating and skipping the yoga workout included with P90X. I for one love the yoga and really looked forward to this workout. On a hot afternoon, I thought it would be fun and relaxing. Well, it was fun, but there was no relaxing. It was one tough yoga workout. We were all dripping with sweat by the end.

Wrap up and photos - After a few party words from Tony, we all had the opportunity to have a photo. As you see above.

Next, I drove home and nearly collapsed from exhaustion and elation. It was one healthy, informative and rewarding day. Should Tony Horton ever come to your town, I highly recommend going to see him. If you can't meet him in person, I highly recommend any of his workouts including P90X, 10-Minute Trainer and Tony One-on-One. Check out this page for more info on all.

Count Your Ingredients for a Flat Stomach

2010-02-23T15:31:00.000-08:00

We all know that the foods that you eat aregoing to play a really big role in whether youget a flat stomach or not. I wanted to give my 1simple food tip to getting a flat stomach.Here it is...Count ingredients, not calories.Easy enough, right?The goal is to eat single ingredient foods orfoods with as few ingredients as possible.Foods like eggs, oatmeal, nuts, berries, apples,spinach, chicken, salmon, sweet potatoes, nut butters,etc.If you eat mainly these foods, you will naturally stayfuller and there won't be any need to count calories.

Wanna take it one step further?Keep an ingredient log, not a food log.If you're eating the foods above, your ingredientlog IS your food log, right?

But suppose you ate some Smart Start cereal, somereduced fat wheat thins and a lean cuisine (chickenwith basil cream sauce).Here's your ingredient log now:

RICE, WHOLE GRAIN WHEAT, SUGAR, OAT CLUSTERS (SUGAR, TOASTED OATS [ROLLED OATS, SUGAR, CANOLA OIL WITH TBHQ AND CITRIC ACID TO PRESERVE FRESHNESS, MOLASSES, HONEY, BHT FOR FRESHNESS, SOY LECITHIN], WHEAT FLAKES, CRISP RICE [RICE, SUGAR, MALT, SALT], CORN SYRUP, POLYDEXTROSE, HONEY, CINNAMON, BHT [PRESERVATIVE], ARTIFICIAL VANILLA FLAVOR), HIGH FRUCTOSE CORN SYRUP, SALT, HONEY, MALT FLAVORING, ALPHA TOCOPHEROL ACETATE (VITAMIN E), NIACINAMIDE, ZINC OXIDE, REDUCED IRON, SODIUM ASCORBATE AND ASCORBIC ACID (VITAMIN C), CALCIUM PANTOTHENATE, YELLOW #5, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), RIBOFLAVIN (VITAMIN B2), THIAMIN HYDROCHLORIDE (VITAMIN B1), BHT (PRESERVATIVE), VITAMIN A PALMITATE, FOLIC ACID, BETA CAROTENE (A SOURCE OF VITAMIN A), VITAMIN B12 AND VITAMIN D.WHOLE GRAIN WHEAT FLOUR, UNBLEACHED ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID), SOYBEAN OIL, SUGAR, CORNSTARCH, MALT SYRUP (FROM BARLEY AND CORN), INVERT SUGAR, MONOGLYCERIDES, SALT, VEGETABLE COLOR (ANNATTO EXTRACT, TURMERIC OLEORESIN). CONTAINS: WHEAT. BHT ADDED TO PACKAGING MATERIAL TO PRESERVE FRESHNESS, etc.

Get the picture? Good!

Breast Cancer Fundraiser and Giveaway

2009-10-10T14:13:00.001-07:00

Personal Fit Coach has joined forces with Yeahtips.com to help raise money for breast cancer research. This October, marks the 25th anniversary of Breast Cancer Awareness month. Our goal is to raise money through social networking and blogging.
Yeahtips.com is going to donate $1 to the Susan G. Komen for the Cure® for each new Yeahtips Twitter follower and Facebook fan. The goal is to reach $100. But why stop there? Personal Fit Coach will match this with another donation of $100. If you have a blog and want to join us, please do so. Wouldn't it be amazing if 10 or 20 or even more blogs raised $100 each. Lets get the ball rolling and see where this goes.

Win Great Prizes
In addition to raising money, we'll recognize our great new followers and fans with some terrific prizes.

First Prize
DVD Fitness Bundle provided by Yeahtips.com

Sharon Mann Body Sculpting Video DVD
The Ultimate Bikini Body Workout DVD
FITNESS WITH THE PROS DVD
Quick and Dirty Guide to Salsa

Detailed descriptions for these DVDs here at Yeahtips.com

Second Prize
Pure and Simple Yoga DVD provided by PersonalFitCoach.com
Detailed description of this DVD here at PersonalFitCoach.com

Compact Givaaway
In addition, 12 lovely compact mirrors will be given away at random. This is a continuation of the Yeahtips.com Health is Beautiful campaign. More information here.

Keep Informed About Breast Cancer Awareness

First and foremost, we want to help keep everyone educated about Breast Cancer and Breast Cancer Awareness month. Stop by NBCAM.org to keep yourself up to date on the latest breast cancer news and research.

Head on over to PersonalFitCoach.com for entry details.

Top 10 Reasons to Exercise

2009-09-15T14:21:00.001-07:00

The number one reason that most people are out-of-shape is that they don't exercise enough. Do yourself a favor and print this list and post it where you'll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.

1. You'll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.

2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you'll be trading your clothes in for smaller sizes.

3. You'll be less stressed: You have enough stress in your life - it's time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

4. You'll have more energy: Research studies show exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it with the most powerful tool available: exercise.

5. You'll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you'll be pleasantly surprised when difficult tasks begin to seem easy.

6. You'll be more confident: Who doesn't wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

7. You'll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

8. You'll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

9. You'll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

10. You'll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You've probably heard of ‘runner's high', this can be achieved by any great workout.

What are you waiting for? Lace up your shoes and get moving!

Until next time, have a happy, healthy and safe week ahead.

Coach Jenn of PersonalFitCoach.com

Exercise Won't Make You Thin?

2009-08-20T04:06:00.001-07:00

Have you heard about the Time Magazine article with this eye-catching title? It's created quite a controversy and discussion in both the online and offline fitness community.

This excerpt provides the basic message of the article.

The basic problem is that while it's true that exercise burns calories and that you must burn calories to lose weight, exercise has another effect: it can stimulate hunger. That causes us to eat more, which in turn can negate the weight-loss benefits we just accrued. Exercise, in other words, isn't necessarily helping us lose weight. It may even be making it harder.

I agree that it is pointless to work out and then put the calories right back in to the point of where you don't have a deficit. But, this article has many flaws. Frankly, the author even sounds a little bitter. Just because he gets hungry and wants pizza the next day does not mean everyone else in the gym has the same experience.

So many of his points have flawed logic behind them. He seems to be blaming exercise for his poor food choices. While it may be easy to negate your exercise with eating more, it is only exercise that will improve your overall strength and tone. Eating right cannot give you sexy, toned calves and legs, and arms strong enough to pull your own body weight...not every goal has to revolve around the numbers on the scale.

I think the article is a good cautionary tale for those who think they can safely ignore their caloric input just because they "workout". I've lost over 45 pounds and now I am maintaining. I know for sure my 45 mins of vigorous exercise burns around 630 calories. I know this because I've been carefully weighing myself, counting my calories, and tracking my caloric burn for a few years now. I am under no illusion that my 45 minutes will cover uncounted trips to a fast food restaurant or the pastry shop. It helps me burn a certain number of calories and it has helped me lose weight. No question.

While I think the piece was poorly thought out, I think the title was the most unfortunate thing about it. It was likely chosen for shock value. If you are disciplined enough to exercise regularly, then you should be disciplined enough to eat properly. It is not rocket science. Calorie deficiency = weight loss. The real problem with us today, is food is the answer to EVERYTHING! You break up, let's eat. Someone dies, let's eat. It's your birthday, let's eat. Americans LOVE food.

I love food. But having a plan and changing the way we think about food is the only to avoid falling under the trap of hunger. After a workout, if you find yourself hungry. Think: Wow, I just worked my butt off, there is no way I am putting "that" in my body. It is hard, I know, but put in your mind that working out and eating well will create the best YOU... life is too short to be otherwise.

- Coach Jenn of PersonalFitCoach.com

Nutrition Basics - Quick Guidelines

2009-07-21T10:29:00.000-07:00

QUICK GUIDELINES

#1 Eat smaller meals throughout the day.  

Try to eat every 3-31/2 hours of a smaller meal everyday. Not only will you feel less hungry but it will help boost your metabolism by constantly supplying your body with the adequate amount of energy.

#2 Consume high quality protein every day.  

Protein has a higher thermic effect than carbohydrates and fat. What does it mean to you? Your body has to burn extra calories to break down your protein into smaller amino acids. Plus, it will keep you satisfied a lot longer compared to carbohydrates. In addition, protein is needed to build and maintain lean muscle.

#3 Consume 25-35 grams of fiber a day. 

Your carbohydrates should be mostly high fiber foods such as vegetables, fruit, and high fiber unrefined grains. Fiber in your food absorbs water causing it to expand in your stomach and therefore making you feel more satisfied for a longer time. In addition, high fiber food will also control your blood sugar level; therefore, allowing you to release more body fat.

#4 Avoid refined sugars and refined grains. 

High sugary food / drink intake can cause your blood sugar to spike up causing you body to stop producing another hormone called Glucagon. Glucagon is a releasing hormone that is responsible for releasing body fat to be utilized as energy. However, when you consume too much sugar, your Glucagon production is discontinued.

#5 Consume an adequate amount of fat. 

When I say fat, I meant the healthy kind of fat such as nuts and seeds, nut butters, olive oil, meats, eggs, and avocados. Depleting yourself of the healthy fat can negatively affect your hormone levels that will only result to more cravings.

#6 Keep yourself hydrated all day. 

Since most of your body is comprised of Water, it is the one single Most Important nutrients you need to consume just to stay alive. It is also one of the most thermogenic fat-burners you can ever put in your body!

By drinking water, you provide the necessary medium for proper cellular function, you boost your metabolism, balance your pH levels, aid in digestion and removal of waste, and boost your energy levels.

Until next time, have a safe, happy and healthy week ahead.

Coach Jenn of PersonalFitCoach.com

Featured weekly on Pink Lemonade Online Magazine

Boost Your Metabolism

2009-05-04T04:24:00.001-07:00

A good strength training program can do wonders for your metabolism. Did you ever wonder why your metabolism slows down as you get older? A large part of this has been linked to a natural decline in muscle after age 25. As much as one half percent reduction in metabolic rate every year for those who don't train their muscles effectively. If you stress the muscles with resistance exercises, they will adapt by adding more tissue. A 20 minute routine, three times a week, is a great place to start. Two workouts that provide great results are Turbo Jam/Turbo Sculpt and ChaLEAN Extreme. Now you might be wondering what your strength program should consist of. That all depends on the ultimate goal in mind. Most people can greatly benefit from compound exercises because they involve the body as a whole. Combining upper body with lower body exercises can cut your workout time in half. Isolating your muscles is a great way to increase strength. Lets face it though, bicep curls alone don't burn many calories. Add in a lunge with it and now we're talking! Not only do your legs burn way more calories, but doing the two together fires up your entire body because it has to stabilize. Doing so will activate the muscles in your core. These muscles surrounding your spine are essential for overall strength, so make sure you engage them with every exercise. In other words, the more muscle you can involve in each exercise, the more calories you will burn. Turn your body into a machine. Soon you'll be blasting away calories and feeling fabulous!

Follow me to PersonalFitCoach.com

2009-03-29T14:03:00.001-07:00

Greetings wonderful readers and followers. I've migrated over to Wordpress. Please stop on by and keep in touch. Now I can be found at http://personalfitcoach.com, instead of blogger. Hope to see you there.

Coach Jenn

How to Overcome Emotional Eating

2009-03-25T04:57:00.000-07:00

The problem of emotional eating may end with the scale but it begins in the mind. Stress takes its toll on your life. When your defenses are compromised your health takes a hit and so do your emotions.

Everyone has good days and bad days. How we deal with the bad ones brings emotional eating into play. You look for comfort. People who turn to food for comfort find a coping mechanism that won't judge them, hurt them or tell them to stop. To complicate the issue, eating can stimulate the release of endorphins just like exercise. So, after you eat, you feel better.

Emotional eaters use food to relieve stress. They hide behind the food instead of seeking solutions to the problems. But, how do you know you are using food in this way? The first sign is obvious. You will gain weight if you eat too much. In light of the weight gain, examine other areas of your life:

* Have you been under stress lately at work or at home?
* Has anything traumatic happened in the last year?
* Are you dealing with a problem but haven't found a solution?

Answering "yes" to any of these questions could mean that you are an emotional eater. You eat but you are not necessarily hungry at the time. Do you typically choose comfort foods like these?

* High fat foods like French fries, fried foods
* High carb foods like macaroni and cheese, mashed potatoes
* Sugary foods like ice cream, donuts, cookies, cake

There is help for emotional eaters. The first step is recognizing that you have a problem. You'll experience feelings of helplessness and guilt. The guilt is over potentially ruining your health and the helplessness lies in the fact that you don't see a way out.

Secondly, seek counseling. There are many types of counselors out there that can meet your need. Emotional eating has nothing to do with dieting or changing your eating habits but gaining control over your emotions.

A counselor might suggest things like visualization, practicing problem solving skills, relaxation techniques and family support. Visualization helps you to see your problems in a realistic way and not blown out of proportion. You will also learn to see food as nutrition for the body and not an emotional crutch.

Thirdly, your family can learn your triggers for stress and be on the lookout for changes in your eating habits. They can help you be aware of the foods you are eating, assist you in making healthy food choices and exercise along with you. Proper diet and exercise increases immunity, blood flow and positive thinking. Yoga enhances the mind/body connection so you don't eat when you aren't hungry.

Finding new ways to solve your problems and deal with stress will push food out of the equation. You'll feel good about finding solutions which will replace the dependence on food.

Nutrition/Weight Loss=One Glass a Day

2009-03-17T15:45:00.001-07:00

The amazing new product from Beachbody called Shakeology is finally available.

Shakeology can help you:

1. Lose Weight
2. Feel Energized
3. Improve Digestion and Regularity
4. Lower Cholesterol1
5. Tastes Delicious

Shakeology Works Two Ways

This daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need.

What People Are Saying

* "I lost 26 pounds."
* "I feel more energized."
* "My elimination has tripled."
* "You look younger."
* "My bad cholesterol dropped 57%."
* "My favorite thing about Shakeology was
the taste."

More info At Shakeology.com.
Place your Order HERE.
30-Day Money Back Guarantee.

I've Been Transformed!

2009-03-13T07:39:00.000-07:00

It's been over 90 days now and I am just thrilled with the results of going through P90X. If you have not heard of P90X, it is a wonderful workout program designed to get you in the best shape of your life in 90 days.

P90X comes with 12 workouts with a 3 Phase workout plan and calendar along with a suggested diet plan as well. The goal is to keep your body guessing about what is coming next with the idea called "muscle confusion." Your body never gets used to one thing for two long to help you really transform from flab to fab.

About 6 months ago, I did not think I had it in me to complete this program. Perhaps if you have seen the infomercial, you might feel the same way. But, I am here to tell you that it can be done and I'd love to help you succeed. The Beachbody community is really fantastic. There are forums full of people starting P90X each week so you will always have virtual workout buddies to compare stories with and support one another.

This is the program that really can change your life. You will not believe how strong and confident you can feel after just 90 days. I would never write about this program if I did not support it 100%! It is wonderful for men and women. It is not for beginners, but if you are in decent shape, it is totally doable. There are options to modify nearly all moves and you can select the weights or resistance bands that will work for your strength level. You will be shocked at how strong you are after 90 days. For example, there are one handed push-ups in one workout. Initially, I thought to myself, "Are you kidding me?" But, by the final weeks, I could do about 10 per side. Now, these were on my knees, but that's ok. The motto throughout this program is "do your best and forget the rest!"

So, if you are on the fence about trying P90X, I say go for it. If for any reason you are not thrilled with the program, you can return it for a full refund. I would be so thankful if you would order through me and I'll be your coach. There are also many other programs to choose from, so browse around and send a friend my link too. Thanks to all of my readers for your great support!

It's NOT Just about Willpower

2009-03-13T04:32:00.000-07:00

Did you know that willpower is not all that it's cracked up to be? A recent article in Prevention Magazine inspired me to learn more. Studies show that physiological factors like blood sugar, brain chemistry and hormones (no big secret on this last one, huh ladies?) are also at play to undermine your willpower, no matter how strong you think it may be. Here are some tips to help you keep your willpower up when it might otherwise be compromised.

Try to keep your blood sugar steady.
Of course, low blood sugar often signals you that you are hungry, but it can also impair self-restraint. Who knew? So don't skip lunch or you may spend all night trying to keep your spoon out of a pint of ice cream. We've all heard that eating 4-5 smaller meals is a good idea. Now we know one more reason why.

Try to get a good night's sleep.
I suppose this maybe rather obvious, but if you get less than 6 hours of sleep, your judgement is also impaired. It can also elevate the hormone that triggers hunger. Aim for 7-8 hours to hold off those munchies.

Try not to make too many changes at once.
A change in diet can be challenging enough, don't try to do this at the same time that you make another willpower depleting change like to quit smoking or change jobs.

Frugal Healthy Shopping Tips

2009-03-05T13:33:00.000-08:00

In today's economy, it is hard to eat cheaply. Processed and quick fix meals are cheap, so many of us tend to lean towards those, instead of things that are marked low fat, fat free, low calorie, or light.

This got me to thinking. Is there a possibility of eating healthy foods on a limited budget? The more I thought about it, the more my answer leaned towards yes. Here are some ideas to help you purchase healthy foods, eat well, all on a limited food budget.

Scan weekly ads
Fruits and vegetables are always on sale, and they are the healthiest choices. Then check your meat and dairy sales. Many times stores will do sales on boneless skinless chicken breasts. Stocking up on those will pay off in the end.

Find out when your meat department does mark downs
In my store, they do it on Sunday and Monday mornings. This is the best time for me to go in and find leaner cuts of meat for a reduced price. Sometimes, they are so good, I have to stock up the deep freeze!

Shopping strategy:

Start with your outside aisles. This would include dairy, fruits/vegetables, meats and breads. Basically everything you could possibly need is in these aisles, with a few exceptions.

When you are done shopping these, then proceed to the following aisles:

Frozen: you will find frozen veggies and fruits here, nearly as healthy as fresh, and a lot cheaper than fresh can sometimes be. Not to mention- convenience!

Cereal: Then stop in the cereal aisle- shop for healthier cereals, generics work just as well. Try finding things loaded with fiber.

Soup: Next go to the soup aisle. Look for 90% or higher fat free soups, especially cream of mushroom, chicken, celery, tomato. These can give you a nice gravy for meats and rice, without too many added calories. Finding light soups to add to your daily lunch routine is good too... they help fill you up, without filling you full of calories. Also, stock up on broths and bouillon cubes or granules. These add ton of flavor without loading up on calories. 5 calories per cube typically.

Pasta/Grains: Next, hunt down grains, pastas, rices, and yes... even Ramen noodles. While Ramen is pretty calorie loaded on it's own, I have a couple of easy to make dishes using these noodles, that won't break your budget or the calorie count for the day. While brown rice is best, it can sometimes be expensive. If you can't stomach the cost of instant brown rice, try going with the long grain rice. It has a little more in the way of nutrients, as compared to plain white instant rice. And yeah, it does take a little longer to cook, but it is worth it in the end. Same with pasta. While whole wheat is best, you can always downgrade to save some pennies. Just watch the serving sizes.

Need snack ideas? The best ones you will ever find are in those outside aisles. If you find yourself longing for popsicles or ice cream, try freezing a light yogurt in your favorite flavor in a bathroom Dixie cup and a popsicle stick. Low fat, low calorie and full of flavor! You can also freeze many different fruits. Need something salty? Invest in a cheap air popper, and a bag of popcorn kernels. For a little interest, try looking for Kernel Seasons in the popcorn aisle. They have so many yummy flavors, and are low calorie. Spritzing the popcorn with no calorie buttery spray will help the seasoning stick.

When you get home from the store, try portioning out your fruits and veggies for grab and go snacks for you and the family. Baby carrots, celery sticks, cucumber slices, sliced bell peppers, apple slices (dip in a lemon juice/water bath to prevent browning), grapes, orange segments and so many more!! Fruits and veggies are more likely to be eaten if they are easy to eat. Putting these in snack size zipper bags will help you and the kiddos eat healthy!

Just remember, it doesn't cost a fortune to eat healthy, just a little imagination and some planning.

Take a Coffee Break - Win a Coffee Maker

2009-03-02T11:28:00.000-08:00

Take a break from your workout to check out a new contest on momlogic.com. I have been chosen as one of the bloggers to kick off the Mom Logic Community Coffee Club.

Every day for a month, you'll have the chance to WIN a Keurig Single-Cup Coffee Maker, just for leaving COMMENTS in a couple places... It's so easy, there's almost no caffeine necessary!

Okay, so here's what you do:

FIRST, leave a comment on my MLC Coffee Club Featured post called Find Your Fitness Inspiration. NEXT, leave another comment on my profile page in the momlogic community, and presto, YOU just might be the winner!

So, take your coffee break now and leave a few comments. Thanks a bunch of coffee beans!

Find your Fitness Inspiration

2009-02-26T08:44:00.000-08:00

By now, 30-50% of people have given up on their New Year’s Resolution. How about you? Did you set a goal that is strong enough and important enough for you to stick with it? Or, are you letting other things get in the way. Are you letting yourself get lower and lower on your priority list? It is easy to do for so many mothers. I did it myself for a few years after my children were born.

An honest self-assessment is a good place to start. How many of you know exactly what you want to achieve? Where are you now in your progress towards that goal? What is your plan to get from here to there? How many of you will settle for less or “good enough?”

I challenge you not to settle for less. Seek out people who are better than you, fitter than you, stronger than you. Then, keep an open mind and learn from them. These people may be a your neighbor, someone at your gym, someone you meet online or even an instructor on a DVD.

You might find being exposed to superior discipline and fitness levels will drive you to work harder than you thought possible. In time you'll overcome your self-imposed limitations and make progress you didn't think was possible. My challenge to you for this week is to find someone who inspires you to meet your fitness goals.

If your personal fitness is important to you, work as hard as you possibly can. It won’t be easy, it won’t happen overnight, but it will happen. Today, I am serving as your personal cheerleader. Yes, YOU! I know that YOU can do it!

Get Rid of Your Belly Fat

2009-02-24T16:12:00.000-08:00

It seems that the term "Belly Fat" is all the rage right now. Everyone wants to lose it, fight it or turn it into a six pack. So, I figured that I better jump on the bandwagon with a belly fat article as well. It seems that all ab workouts are not created equal and some exercises that do not target the abs specifically could still work very well in reducing the fat in that area of the body that we would all like to shrink.

In doing research, one of the main tips that I found time and time again is that higher intensity is better for the fat in the belly region. Apparently when two groups burned the same amount of calories, those who burned them in shorter periods with higher intensity had significantly less belly fat than the group who took the slow and steady approach. Giving yourself that extra push can increase the hormones that help burn fat while at rest. Ab fat may be very susceptible to this effect.

After having two children, I never expected to lose that belly pudge that did not want to budge for at least the first 3 years post babies. Now, I cannot believe that my abs are in better shape at age 40 then before I had children. I have higher intensity workouts to thank for my results. Give it a try. Push a little harder with each of your upcoming workouts.

Have a fitness question? Let me know and I'll answer it in a future post.

Featured Weekly on Pink Lemonade Online Magazine

Top 10 Mistakes People Make in the Gym

2009-02-23T04:19:00.000-08:00

ACE, America's Authority on Fitness, shares the following mistakes commonly made in the gym and offers tips to help individuals stay safe during their workout.

1. Not stretching enough: Stretch immediately following an aerobic activity while your muscles are warm and pliable to prevent injuries.

2. Lifting too much weight: Never lift more than your muscles can handle. Gradual, progressive resistance is a far more effective -and safe - way to increase muscle strength.

3. Not warming up prior to activity: Muscles need time to adjust to the new demands aerobic activity places on them. Start slowly and gradually increase intensity.

4. Not cooling down after any type of workout: Take a few minutes to lower your heart rate and stretch your muscles. This improves flexibility and helps prepare the body for your next workout.

5. Exercising too intensely: It's more effective to sustain a moderate workout for longer periods of time than to exercise intensely for only a few minutes.

6. Not drinking enough water: Don't wait until you’re thirsty to drink water - you're already on your way to dehydration. Keep a water bottle close at hand during exercise and throughout the day.

7. Leaning heavily on a stairstepper: Leaning on the stairstepper is hard on both the wrists and the back. Lower the intensity to the point at which you can maintain good posture while lightly resting your hands on the rails for balance.

8. Not exercising intensely enough: Exercise intensely enough to work up a light sweat and get your heart beating in your training zone.

9. Jerking while lifting weights: When you have to jerk the weight, it's likely you're jerking other muscles as well. This can lead to strain and injury, with the muscles of the back being particularly vulnerable. Control the weight, don't let it control you.

10. Consuming energy bars and sports drinks during moderate workouts: Unless you're working out for longer than two hours per day, you don't need to supplement with high-energy bars and drinks. (High-energy is often a code word for high-calorie.)

Keep these in mind and have a safe and healthy workout every day.

Lift Your Mood With Exercise

2009-02-22T04:03:00.000-08:00

I found this great article on SparkPeople suggesting different exercises for different moods. What a great idea!

The next time you feel a mood coming on, identify what you're feeling and why. Are you bored because your best friend is out of town? Are you feeling lonely since the kids have left the nest? Or maybe you are stressing over finances. Whatever it is, pinpoint it. Then use the specific ideas below to bust your bad mood with a feel-good exercise prescription.

Your Mood: Angry
Your blood is boiling! You want to take this anger out on someone before you explode!
Mood Busting Exercises: Kickboxing, boxing, shadowboxing, or martial arts.

Whether you follow a kickboxing video or take a group class, you'll release anger with every punch, kick and jab. Imagine the target of your anger as you do a set of 12 front kicks! Besides getting your anger out you’ll blast calories with these cardio workouts. Any form of martial arts, often overlooked as a form of exercise, will also work. Besides actually making contact with pads, targets, and shields (a major stress and anger releaser!), you’ll gain gaining confidence, discipline, and focus.

Your Mood: Bored
You're stuck in a rut and want to do something interesting, but you're not sure what.
Mood Busting Exercises: Spinning class, step aerobics, or a new fitness DVD

Beat boredom (without food) by taking a high-energy Spinning class at your local gym. Set to great tunes, you'll be surprised how quickly an hourlong class flies by. Step aerobics is another great workout when you're bored because it's always changing. You have to concentrate on the choreography—sort of like learning a simple dance that involves a step. You'll build skills and feel really accomplished when it's over! Lastly, head to the library or video rental store and pick up the first workout DVD that looks interesting to you. Do it at home or invite a friend over to try your newest exercise venture!

Your Mood: Lonely
When you feel lonely, throwing a pity party for one will only make it worse. Sometimes the best thing for you is to get out and socialize.
Mood Busting Exercises: Any group fitness class

Exercising with a group of people who are all following the same routine and all have similar goals can really make you feel like you're a part of something bigger than yourself. No matter what type of class you choose, there are plenty of reasons why group classes are so popular: They offer social support, a friendly environment and an opportunity to meet people who have similar interests.

Your Mood: Depressed
Depression is no joke. Millions of people suffer from depression that is debilitating and emotionally painful, but exercise is scientifically proven to help treat depression. While finding the motivation to take the first step is the hardest part, the right activity can help.
Mood Busting Exercises: Outdoor walking, biking, or running

There's something restorative about nature. Getting outside to breathe in fresh air and admire the scenery can make a world of difference in your perspective. Plus, regular exposure to sunlight can boost your mood and ward off seasonal depression, too. No matter what outdoor pursuit you enjoy (think outside of the box and try canoeing, climbing, or team sports, too), moving your body can help improve your outlook and symptoms.

Your Mood: Stressed
We're all busy, often taking on more responsibilities than we can handle. When life gets crazy and you want to throw in the towel, you can wind down without giving up on your obligations.
Mood Busting Exercises: Mind-body exercises like yoga, Pilates, or Tai chi

Mind-body exercises take focus, patience, and attention. Because of the complexities of maintaining the correct form and breathing, which connects the mind and body, it's almost impossible to think about your to-do list while you're in the middle of a good yoga or Pilates class, for example. The quiet, meditative atmosphere in these classes (and videos) allows you to tune in to the present moment—something that the overly stressed should do more often! If you're thinking that you're too busy or overwhelmed to try a class, then take advantage of short video workouts that are often broken up into 10- to 30- minute segments.

Have you ever finished a workout and thought to yourself, "I wish I hadn’t done that! I really just wasted my time." Probably not. Chances are you feel better physically and mentally. Regardless of your funk, exercise can be a useful tool to get you back to bust your bad mood and get back to your normal self. What are you waiting for?

Thanks to Jason Anderson, Certified Personal Trainer at Spark People for this wonderful article!

Get on THE BIGGEST LOSER

2009-02-20T14:36:00.000-08:00

Stacey from last season of The Biggest Loser posted tips about getting on the show. Check out this link "Top 10 Tips for Biggest Loser Hopefuls" if you are interested. Good luck!

Find out More on BlogRadio

2009-02-19T10:53:00.001-08:00

Hi all. I had the opportunity to be a guest on my friend's BlogRadio show. Laura Howe talks weekly on her great show, "Don't Buy Into That." In this episode, find out more about me, health, fitness, and Beachbody workouts here:

http://www.blogtalkradio.com/Dont-Buy-Into-That

Get MORE Good Stuff by Combining Foods

2009-02-19T04:54:00.000-08:00

I just heard from a friend on FaceBook about a study on combining certain foods to get the best out of them. Combining certain fruits and vegetables boosts absorption of the phytochemicals and antioxidants in those foods. Some combos increased absorption by over 1000%. Amazing stuff, those foods!

For instance, the phenols (antioxidant) in oats are absorbed twice as effectively in the presence of vitamin C. So oats and strawberries, or oranges yield a very effective combo. Another example, the carotenoids from brightly colored plants are absorbed up to 5 times more efficiently when combined with good fats. So, red or yellow bell peppers when combined with avocado or olive oil will give you much more bang for the chew!

Joining a Gym Versus Working Out at Home

2009-02-16T16:40:00.000-08:00

Joining a gym is one way that many people motivate themselves to exercise. But others argue that you can get just as good of a workout at home. Here are some things to think about when you're deciding whether or not to pay that membership fee.

Pros of Joining a Gym

* Gyms have lots of high-tech exercise equipment. Their machines make it easy to target the areas you need to work on and monitor your progress. And the variety of equipment to choose from makes for a more interesting workout.

* You can take classes at the gym. Most offer aerobics, yoga and other common types of exercise, and some teach more obscure types of exercise. Going to classes is a good way to stay motivated because it offers an opportunity to socialize, and it also helps you learn the proper techniques.

* Just having a membership can be a powerful motivator. When you look in your wallet and see that membership card, you'll be reminded that you need to get your money's worth out of that monthly or yearly fee.

Cons of Joining a Gym

* Money used to pay for a gym membership could be used for other things. In today's economy, most of us are trying to save money any way we can. When you could be working out at home instead, it may be hard to justify paying to go to the gym.

* Working out at the gym means you will be working out in front of other people. That's not a big deal for some of us, but for others it can be a deal breaker. Those who are very self-conscious or have social phobias may be uncomfortable going to the gym.

* Having a gym membership doesn't guarantee that you'll reach your goals. While making the effort to work out is a good start, you'll have to make it to the gym a few times each week to see results. Just having that pretty card in your wallet won't help.

The gym has a lot to offer those of us who lack motivation. Their fancy equipment and specialized classes have a way of keeping us interested. But if you can make yourself do it, you can get just as good of a workout at home with little or no equipment. You can work out when it's convenient for you, and you don't have to pay a fee to do so. Join me at Team Beachbody and I'll get you in the best shape ever from HOME!

Stop Procrastinating!

2009-02-15T05:08:00.000-08:00

Are you starting to notice that gravity is winning in the body battle?

You know you should start exercising but you put it off because you…are too tired…have no motivation… never have enough time…

You may be thinking that NOW is not a good time for you. But if you want to look and feel better than you have in years, if you have tried other diets and fitness solutions with little success, and if you want to enjoy life to its fullest…let’s make TODAY the day you STOP PROCRASTINATING!

I will be your FREE coach and help you get in the best shape of your life. JOIN ME HERE!

Are Your Friends Making You FAT?

2009-02-09T18:27:00.000-08:00

A new study suggests that we might "catch" obesity from those around us. Now instead of just cold and flu season, it appears we have to worry about fat season, which unfortunately lasts all year long. Further research suggests that we're three times more likely to be overweight today than we were a decade ago, and that 75 percent of us will be obese by 2015. Clearly, we're in the middle of an outbreak. Before you freak out though, read on, because we've already found a cure.

Resarchers found that if an individual gained weight, there was a 57 percent chance that a close friend had also gained weight. Among siblings, there was a 40 percent chance that if one became obese the other would too, whether the other was a sister or brother. Among spouses, the chances were 37 percent. Many other stats were published, but the bottom line was the link between friends. The closer the relationship, the greater the chances became that the friends' fitness conditions would be similar.

There is a silver lining to all this. While the idea that obesity is contagious garnered all the attention, the research also stated "thinness was also contagious." In the study, those who had thin friends tended to be thin themselves. Peer pressure, of course, isn't necessarily a bad thing.

BeachBody launched WOWY (Work Out With You), a networking program for virtual workout partners, they understood the power that accountability plays in an individual's success and how members could band together and support each other to accomplish their fitness goals. Friends that are thousands of miles away have just as large an impact on you as friends who are right next door.

Beachbody also has terrific message boards to help with daily support, diet, scheduling, and personal issues. With WOWY, you can also have a real-time workout buddy. You schedule your workout ahead of time, generally with other people. When you log on, you actually see them there waiting for you (if not, get on your IM and drag them to the gym). Once you've finished, your workout buddy will be there in the cooldown chatroom. The only thing missing is a virtual smoothie bar.

Besides the Message Boards and WOWY, Beachbody now has an entire site dedicated to member support. From calculators to diet plans to trainer tips and chats, it's probably the most vibrant fitness community in the world. If a 38,000-person study proves that you can "catch obesity," we have over a million members who've proven you can also "catch fitness." No matter how contagious your family and friends may be, we have the antidote. Join Us!

Be Selfish About YOUR Fitness

2009-02-09T06:32:00.000-08:00

We all have complex lives where we have obligations. We have obligations to our families, work, friends, etc. We give of ourselves everyday. Well, you know what? There is one thing where you can be the most selfish person on the planet...your Fitness.

Why? Because the only person you have to answer to in your fitness is YOU.

Be the most selfish person in the world around just this one thing in your life. When its time to workout, take the phone off the hook, shut off your cell phone. Let your family know, that unless something major happens you are not to be disturbed. Just for that one hour workout time that you have earned.

Become a scrooge when it comes to your nutrition. Friends going out for beer and wings? By all means go, but instead of blowing all of your hard work on food that is bad for you, drink water and eat clean.

Friends want you to stay our until 2:00 am? You know that if you do this you won't get enough sleep and it will affect your workout the next day. Do you still go out? Yes. Do you stay out until 2:00 am? Absolutely not! Be selfish.

Your Fitness is the one thing that you can control 100%. Be selfish and reap the benefits of your hard work. Don't go at it 50%. Why waste time? Would you rather get in the shape you want to to achieve in 90 days or 900?

Its 100% your choice. BE SELFISH! Thanks to my fitness buddy Mike French for this idea! He Rocks his body everyday. So can YOU!

Cheryl Crow Recommends P90X

2009-02-08T19:10:00.000-08:00

Cheryl Crow just recommended P90X as her workout of choice on the red carpet for the Grammy Awards. Join Cherly and Me in getting in the best shape of your life. Order your copy of P90X HERE and I will be your free fitness coach!

Mind Over Matter

2009-02-06T13:23:00.001-08:00

This is a great post from my friend over at Fitness Fig. I love her "tell-it-like-it-is approach. I thought it was a great one to share for today.

How do you get your butt in gear when it's dragging on the floor and you're having trouble getting up to do the workout you have planned? (Or are you more the type who doesn't plan it and just gets up and moves when you feel like it?)

I have lots of little motivators to get my heinie in gear when it's time to work out. I need them because I am lazy and a procrastinator by nature.

First, it helps that I know what kind of workouts I like. I am not going to drag myself up to do a workout I loathe. I've learned that I pretty much hate bootcamp workouts (even with my favorite DVD instructors), so I just don't do those. There are plenty of other options so that I don't have to do them.

Second, I do plan ahead. Sometimes I try to plan a month ahead but lately it's been more like a week at a time. It's easier for me to get up and go when I already have an idea what I am going to do. Today, for example, I knew I had a total body workout planned. In this case I wasn't 100% sure which DVD I'd use for it, but I had a couple ideas. So I did the one I was in the mood for, but still fulfilled my rotation plan.

Third, I tell others what I plan to do. Obviously I usually list it here, but I also have some online friends whom I talk to on forums. I usually tell them what workout I am doing every day (or if I'm not working out).

Fourth, I visualize--not in some freaky-deaky way--just picture my satisfaction at finishing my workout.

Fifth, I just haul myself up and get to it.

Finally, I know when NOT to work out. When I got very little sleep the night before (happens with 2 kids and a dog), when I'm completely burned out, or when I really just need a rest day (I take at least one a week--if you work out hard for a long time you may need a rest week or more). I can abuse this, of course, in which case it's time to back up and try my mind over matter methods again.

How about you? What do you do to get working out when you're lacking motivation? Feel free to comment here or on the discussion over at Fit at Home.

Falling Off the Wagon? Get Back on Like Oprah!

2009-02-03T07:49:00.000-08:00

Superbowl weekend is often the time when we "fall off the wagon" in terms of our health and fitness. Even I had challenges with two birthday parties for my 6-year-son. Oprah recently talked about her own challenges and falling off her own fitness plan.

So, how can you get back up and keep going? Friend and fellow coach, Suzy posted the following that I thought would be great to share with you:

February is the month that most people revert to their pre-New-Year's-Resolution habits. Have you given up on your fitness goals yet?

"If you are looking for an excuse to fall off the wagon, the universe will provide one."

That was the lesson that Oprah shared in her recent confession about her ongoing struggle with weight. Oprah knows how it feels to fall off the fitness wagon; in the January issue of The Oprah Magazine she described her recent 40 pound weight gain.

Her testimony was filled with valuable insights for anyone else prone to relapse. There was a hidden cycle that I found in her story - one that exposes the process of falling off the wagon.

1) You Fall
Your fall off the wagon could take place in a single moment, or it could be the result of a drawn out process. Oprah described her fall as one that happened slowly as a result of health problems. These health problems became her reason for not exercising.

Illness, vacation, holidays, changes at work or any other change in your schedule are all things that'll get you off the wagon. Once you're off the real damage begins.

2) You Surrender
There comes a point after you fall off the wagon that you simply throw your hands up in the air and give in. For Oprah this was a dramatic moment. "I started eating whatever I wanted - and that's never good. My drug of choice is food. I use food for the same reasons an addict uses drugs: to comfort, to soothe, to ease stress."

This is the most destructive part of the cycle. You remove all expectations from yourself and as a result you plummet into an unhealthy realm. The progress that you've made toward your goals is lost and even more weight is gained.

3) You Hit Bottom
Inevitably there comes the moment when you hit bottom. Your body shows the new weight gain and you feel awful about it. For Oprah it was a sobering moment. "I felt completely defeated. I thought, I give up. I give up. Fat wins." She went so far as to say, "I felt like a fat cow. I wanted to disappear."

While hitting bottom is never a fun experience, it is a necessary one. The pain must become great enough for you to turn it around and take the control back.

4) You Take Control
Now comes the good part. When you hit bottom you were out of control, now you're ready to once again grab the reigns. Oprah says that "These days I've put myself back on my own priority list."

She plans to get an hour of exercise five or six days a week, as well as eating healthfully and reordering her life to include time to replenish her energy. Her new goal is to be strong and healthy and fit.

Have you fallen off your priority list, like Oprah fell off hers?

The time has come to put yourself back on that priority list. The time has come to decide that you are worth it.

I'm here to help you do just that. Email me today to get started on an exercise program that will change your body and your life...just like Oprah. You can even go directly to my website to place an order for a fitness program of your choice. The choice is yours. Make a difference and I will help you succeed.

All the best!
- Coach Jenn
getfitjenn@comcast.net

10 Easy Tips To Add Fitness to Your Life

2009-02-02T15:02:00.000-08:00

These great little tips came from my friend, and fellow fitness coach, Shelby.

I am going to list 10 of the top EASY things you can do that will help you to get into shape or help you to stay in shape. The best part is they are simple. As we all know, it's easier to make small changes rather than big ones. So here we go....

1) Drink plenty of water.
2) Go outside. (Yes, even in the cold and snow. I've been sledding with my kids this winter and loving it!)
3) Get moving. Park farther away and take the stairs.
4) Eat healthy foods. You will feel better just by eating better.
5) Watch your portions and take time to enjoy your food.
6) Eat healthy snacks.
7) Brush your teeth. When you teeth and mouth are clean, you are less likely to want to eat.
8) Join a club or a sport and do it with a friend or even your family!
9) Take time for yourself and spend time with your friends.
10) Exercise! I know our days are busy, but just squeeze in 10 minutes a day, or do a few 10 minute intervals.
I hope you will find these helpful and a way to get yourself motivated. Even though it is snowing here today, I know it won't be long before it is short and tank top season. I want to be ready this year!

She is really great so stop by her blog and show her your support at Exercise is Great! Gotta love that name too!

Try Circuit Training

2009-02-01T13:53:00.000-08:00

Circuit training is a great way to do resistance training and aerobic training in one workout. This has been the key to my weight loss success. I lost 30 pounds using this method for many of my workouts. The main idea is to select a certain number of exercises, and go from one exercise to the next with little or no rest, until you've completed all of them.

What is great is that it provides you with a lot of flexibility to set up a program and even try different moves each time. Have fun and be creative with it. You can aim to cover your entire body or focus on different areas like lower body or core. When you do the exercises with little to no down time, your heart rate stays in an aerobic zone.

The other thing great about circuits is that they can really be used for all fitness levels. A beginner can try 6-8 moves for about 20 minutes, while an advanced exerciser might go through 10-15 moves, and perhaps 2-3 sets for a total of 60 minutes.

A New Secret Weapon for your Diet

2009-01-29T12:43:00.000-08:00

Perhaps this diet "secret weapon" is even something that you mother told you to eat when you were little. Believe it or not, today's diet secret of the day is, "eat your peas!"

I happened to see this on Spark People so I did a little more research. I must admit that I had no idea that peas were so full of vitamins, minerals, fiber and protein. Peas are often an easy way to fit in some healthy foods for your kids too. Try them frozen for a little treat or teach the kids how to slide them on each tine of their forks. Here is a link to the peas nutrient summary on the World's Healthiest Foods site.

Here is one use of peas that I really enjoy: Mix them with chicken, diced onions and almonds to make a delicious, and colorful chicken salad. They are also yummy mixed in with onions and bacon in an omelet. Come up with your own recipe and enjoy!

The Importance of Rest and Recovery

2009-01-25T06:33:00.000-08:00

Rest and recovery are also critical to your health. A healthy body makes demands on its muscles, organs, and systems. A time of rest gives the body time to recover and strengthen.

By rest, I'm referring to your sleep. For your body to be healthy, it needs that downtime at night to recover from the day and strengthen for the day ahead. This is also a time for your brain to process and integrate the lessons learned that day. If you don't give yourself adequate time to sleep, you're cheating yourself.

During the week, you should have a recovery day to give your body an opportunity to rest and strengthen. Working out is healthy unless your body doesn't get a chance to recover. Give yourself permission to rest. If life is in constant overdrive, you limit your fun and create increase your chances for injury.

Your recovery day is part of being healthy, not a departure from your healthy habits. Eat well, drink your water, and get your rest. If you feel like doing light activities, feel free, but give yourself a break from heavy duty exercise. Healthy living is something we do everyday and rest is part of living healthy!

I got the idea and components of this post from Amy and Phil of the Biggest Loser. Thanks you guys! Visit their blog too!

Can you Spot Reduce Fat?

2009-01-23T16:28:00.000-08:00

No matter what message board I visit, folks are always asking if they can reduce fat in one particular area. I read questions like, "How do I get rid of my pooch?" or "How can I lose my love handles?" The answer is that you cannot spot reduce. Believe me, I wish we could too. There is so much misinformation out there. Every marketing guru promises to spot reduce with a new fitness machine, lotion or pill, but it's just not possible. The key to losing any area of fat is to burn it everywhere!

Fat is lost throughout the body in a pattern that varies from person to person. For example, two women can have 20% body fat, but have very different figures. Although fat is lost or gained throughout the body it seems the last area to become lean, is typically the midsection in men, and the hips and thighs in women. So, you may think that a bunch of crunches or legs lifts will do the trick, unfortunately, they won't.

It's not to say that these exercises are not good, but you will never attain a flat stomach just by performing ab exercises alone. The reason is simple: a muscle does not own the fat that surrounds it. The exercises will strengthen the muscles, but will not get rid of the layer of fat covering those muscles. To lose fat anywhere on your body you need to burn calories by following a program that involves both cardio training and weight training. In doing so, you will decrease fat throughout your entire body, including the problem areas.

Need Motivation? Enter a competition

2009-01-22T15:47:00.001-08:00

A good way to keep your motivation high is to enter some sort of competition as a goal to train for. I often sign up for a local 5K when I need a little something extra to aim for. Joining a competitive sports team like a rugby or soccer club is also a great way to establish a specific training goal which provides the motivation for exercise. One of my clients joined a local ultimate frisbee team. It is something she had never done before and it helped her lose 10 pounds that season. Check your local newspaper or community newsletter or your favorite charities web site. There are often fitness-focused events to sign up for year-round.

Eat for Performance Not for Pleasure

2009-01-22T03:48:00.000-08:00

Taking your Fitness to the next level means eating for optimal performance, recovery and growth. You will notice a huge difference in your training capabilities and ability to increase strength if you have been eating a good, clean, nutritious diet. After supplying your body with the fuel it needs to run at it's optimum level you will feel fully charged, focused and bursting with energy to make your workout really count. EAT FOR PERFORMANCE NOT FOR “PLEASURE”

After you have established what your Fitness goals are, whether it be increase muscle size or to lose body fat, it is then important to develop a nutritional plan that is going to make your goals a reality. When you've determined your nutritional needs its then important to create an effective eating plan based around your lifestyle and how you intend on fitting your healthy eating around your schedule.

Eat five to six meals a day spaced out at 2-1/2 to 3 hour intervals. Why? Because when you feed your body several times a day, your metabolism increases. Therefore, you burn more fat. Frequent feedings are of particular importance since after three to four hours of no food your body switches to a catabolic state (a state in which you lose muscle and gain fat!). The body believes that it is starving and it starts feeding itself on lean muscle tissue and it prepares to store calories as fat. Not a good thing at all!

This article is courtesy of a group message on FaceBook from BeachBody coach Mike French - Thanks Mike... YOU ROCK!

Make it HARD!

2009-01-19T05:14:00.001-08:00

What should be hard, you may ask? Your exercise! You should be sweating and breathing hard each time you workout (unless you are doing yoga or stretching.) Try to make each workout nearly as hard as your first. When your workouts are getting too easy, you need to take it to the next level. This is what helps motivate your body to change and increases your metabolism. This will also push you over a plateau.

I am finding that my most recent workouts are getting a bit too easy. On the one hand, I give myself a pat on the back for the improvement, but I also know that I need to increase my intensity this week. Keep this is mind when your workout feels difficult, that is a good thing!

Now, I certainly don't mean to over do it. You need to listen to your body. Do not push through pain. Working out should be uncomfortable, but not seriously painful in any way. Always check with your doctor if you have concerns about trying something new or experience unusual pain.

Stand to burn DOUBLE

2009-01-18T04:44:00.001-08:00

Do you sit at a desk all day? Look into the possibility of a stand-up work table. Some allow you to crank up the desk level so you can stand for part of the day and sit for others. Standing burns double the calories as sitting.

If this is not possible at your workplace, remember to add it calorie burning bursts whenever you can. Take the stairs, walk the halls for a few minutes, walk with a friend during breaks or lunch. It's amazing how these little bursts can add up to help you burn off a few extra pounds per month. Give it a try this week and make it part of your daily schedule. Put sticky notes on your computer screen or whatever you can do to set a reminder for yourself. Get moving!

Skipping Meals=More Pounds

2009-01-16T03:55:00.000-08:00

You've heard this one before, but do you actually follow this rule? Did you know that skipping meals can actually cause you to gain weight? Especially if you skip breakfast, you end up ravenous by lunch making it more likely that you will overeat and make unwise food selections. In addition, this often leads to the 4pm-8pm cravings that can really pack on the pounds.

Your body can only absorb a certain amount of nutrients via one meal so trying to pack it in to two meals is not a good idea. You'll get a lot more vitamins, minerals and antioxidants by spreading out your food intake.

According to USDA research, putting off eating can also raise your heart disease risk. Studies also show that skipping meals can elevate fasting glucose levels and have a delayed insulin response. If this habit is done for a long period of time it could lead to Type 2 Diabetes. So eat regularly, but just in healthy moderation.

Focus on CAN DO and not LOOK LIKE

2009-01-14T16:50:00.000-08:00

As I've mentioned, I am currently going through the exercise program called P90X. I had the pleasure of participating in a conference call with the creator and trainer, Tony Horton. During this discussion one of the participants mentioned that they are always asked how to get the "six pack" abs like Tony. His response was both surprising and inspirational.

Tony said, "focus on Can Do and NOT Look Like." Perhaps this is easy to say for a man that obviously looks amazing, but he was genuine in wanting people to really focus on what their bodies CAN DO first and not what they LOOK LIKE.

I am taking this to heart each and every day. As women, we get so caught up with body image and what we LOOK LIKE instead of focusing on improving our health and what our bodies CAN DO.

Keep this in mind the next time you critisize yourself when you look in the mirror. Be thankful for everything that your body CAN DO and strive to make it better each and every day. Before you know it, you may enjoy what you LOOK LIKE a little more and more each day as well.

p.s. - Tony's blog is often inspirational and totally no-nonsense. TonyHorton.blogspot.com

25% Off ChaLEAN Extreme, P90X, MORE!

2009-01-13T18:50:00.000-08:00

All warranties and 30-day money back guarantee applies! Don't miss out! Email me for details. GetFitJenn at comcast dot net.

Workout Trends for 2009

2009-01-13T10:39:00.000-08:00

A survey by the American Council on Exercise (ACE) predicts that fitness programs that are easy on the pocketbook will shine in 2009.

The group is out with its top 10 fitness trends for the upcoming year, after surveying personal trainers, group fitness professionals, and lifestyle and weight management consultants. Here is the list and my commentary on them.

1. Boot camp-style fitness programs

I’ve done a few of these workouts both in person and on DVD. They are really fun and work your entire body. A good DVD in this category is The Crunch Bootcamp Training. I’d say that it is at the beginner/intermediate level.

2. Workout plans that are less expensive.

This one is a no-brainer in this economy. I highly recommend in-home workouts and the Team BeachBody Club here. For only $12 per month, you get access to an online fitness club and thousands of program participants to help you succeed. You also get a personal fitness coach, access to all the professional trainers, a personalize diet plan and much more! Plus, you can win up to $1000 in cash and prizes each day just for working out. I don't know of any other club that does that.

3. Specialty classes like Zumba, and ballroom dancing.

These classes (like Afro-cuban and Bollywood to name a few more) are set to rhythmic music and aim to increase cardiovascular fitness while folks have fun. I also like Capoera a lot. It is Brazilian and includes elements from dance and martial arts.

4. Basic Fitness Programs.

Fitness professionals believe that people will want to return to basic fitness programs. Getting back to old-fashioned activities like running and walking are as basic as you can get. Each provide a great workout for your heart and your health.

5. Circuit training

Circuit training blends strength training and cardiovascular activity at different intensities. Some gyms can set up their own circuit for members to follow. To try this type of workout at home, I am a big fan of Jillian Michael’s 30-Day Shred DVD.

6. Kettlebell training.

These iron weights, traditionally used in Russia, aim to develop whole body fitness and core strength. I have not tried these myself. I do not recommend them for beginner. So far, many of the videos I’ve seen online do not use form that I would call safe. Make sure you work with a specialized trainer if you want to try this challenging workout style.

7. Boomer fitness.

A focus on fitness led by people 50 and older. I love this trend. My aunt is 54 and just became a personal trainer. Go Boomers!

8. Technology-based fitness.

Using high-tech gadgets like iPods to help keep workouts engaging, plus an increase in interactive fitness video games. Wii Fit was one of the most popular holiday gifts this year. A good place to download iPod workouts is via iTrain.

9. Event or sports-specific exercises.

A focus on the simple things, like basketball or volleyball games, or day bike rides. Try ultimate Frisbee or soccer too! In my area, moms started a soccer group that meets just before the kids play. Look for, or start something similar in your area.

10. Mixing it up.

Low-intensity cardio or weight training on one day, followed by a high-intensity workout on another day. I highly recommend two BeachBody workout systems that follow this approach. I’m currently going through P90X and I love it. This one is for intermediate to advanced exercisers wanting to take it to the next level. Another great workout program is ChaLEAN Extreme. While “extreme” is in the name, there are moves from beginner to advanced.

All the best for getting fine in 2009!

Succeed with ACTION!

2009-01-12T10:17:00.000-08:00

By now, 3 out of 10 people have already pushed their New Year's Resolution aside. Don't be #4!

Many people fail to achieve their goals not because they lack desire or enthusiasm, but because they fail to plan their success.

Goals are not simple items on your to-do list. They can't be done overnight. Any worthwhile goal requires sustained effort and energy over the long period of time. Without a well-thought action plan it is almost impossible to carry big goals out.

If you want to noticeably improve your chances of success - plan specific actions that will lead you to the desired result. Your goal should be your compass that will point you into the right direction.

Your action plan is a detailed map that with the baby steps will take you to your destination point. Action plan also helps you to monitor your progress, while giving you a sense of accomplishment and making the whole process seem a lot easier.

Make a plan and succeed!

Win A Bazillion EC Credits - WOW!

2009-01-12T04:22:00.000-08:00

I need to step away from the fitness topic for just a moment. EntreCard has created a contest for the month where you can win A Bazillion Credits. WOW! Now that is some serious free advertising. If you don't have an EntreCard, get one! And, enter to WIN!

When to Eat After Your Workout?

2009-01-11T13:39:00.000-08:00

A friend of mine was just asking about when to eat after her workout so I thought I would make it a post.

If your exercise program is less than 45 minutes, your daily meals should provide enough for what your body needs. But, if you train longer than 45 minutes or if you are training for a big event, it is good idea to eat enough carbs and protein within one hour of your workout. This helps your body to recover properly. Experts advise about 15-30 grams of carbs and 6 grams of protein. Your body uses the carbs to help restore muscle glycogen and adding the protein helps speed the process.

Also, don't forget the water! Drink a glass of water an hour or so before your workout and again after your workout. You can also sip water throughout your workout if you'd like, which keeps you hydrated, and also helps burn more calories.

Reduce Stress with Yoga

2009-01-10T17:11:00.000-08:00

Practicing yoga can do more than relieve stress, it can also impact all of the wear and tear on your body associated with stress. We've all experienced the "fight or flight" response to a stressful situation — rapid heart rate, sweating, and increase in blood pressure. Yoga can create a "restorative state" to bring you down from this stressful level and reduce stress hormones released in the body. Chronic stress can cause physical and mental deterioration over time, so reducing stress hormones through yoga is especially important.

Focus and Fitness

2009-01-09T16:42:00.000-08:00

Focus is an amazing tool in our quest for our own Fitness.

Can you block out everything when you workout and push as hard as you can? Or, do you answer the phone or let your mind wander about whatever might be going on in your life at the time?

The ability to focus on the task at hand is MONUMENTAL in your ability to achieve your Fitness goals.

Shut off your cellphone, home phone, ect., just for the time you have alloted to workout. Think about nothing else but moving your Fitness forward!

How about your Nutritional Focus? Do you plan your meals or just eat on the fly? I don't have to tell you which is more effective. The time to have laser focus on your nutrition is late in the day. That is when the "Carb Monster" can sneak into your house and jump on your back! Believe me I know! There is nothing worse than an entire day of super clean eating and then blowing it in 5 minutes right before bed time!

Stay on task and push your fitness forward! When you concentrate on the task at hand and blend your workouts and nutrition into a focused Tsunami of forward progress you will be AMAZED at how quickly you reach your goals.

Everyone has a choice...what are you going to do today?

This article is courtesy of my friend and fellow fitness Coach Mike French - Thanks Mike

You Can Do it AT HOME!

2009-01-08T14:13:00.001-08:00

Like many Americans, I am a fan of The Biggest Loser Couples. It is heart-warming and motivating to see regular people lose a ton of weight and get fit before our eyes. The drawback was that most of them needed the assistance of celebrity trainers in order to succeed. Well, with this new season, there was a bit of a twist. For each couple that did not lose enough weight, they needed to send someone home.

I applaud The Biggest Loser for giving folks the opportunity to succeed at home and not in the "bubble" world that is created at the fitness ranch. The rest of us need to get fit the same way. We need to do it at home.

I'm here to tell you that YOU CAN DO IT! I can help. For me, the P90X system has worked, but for you it may be something different. I'm happy to help provide you with guidance. My email is in my profile. Don't wait for tomorrow or Monday, do it today!

I'm here to be your own personal Jillian or Bob. If you work out on BeachBody, you can even win up to $250,000. That's the same as the Biggest Loser contest. Come on in and WIN!

Check out Weight Loss Wednesdays

2009-01-07T06:09:00.000-08:00

Howdy Personal Fitness Coach Readers. I've also become a featured contributor for Weight Loss Wednesdays over at Pink Lemonade of Life. Stop by and say hi.

The New Super Vitamin

2009-01-06T16:29:00.000-08:00

New studies show stocking up on the “sunshine vitamin” may improve your health in a variety of ways; here’s why becoming a devotee of D is such a bright idea.

Getting Enough D Can…

Relieve backaches. Among 360 chronic back pain patients, symptoms improved in 95% of those who took a high does of vitamin D daily for 3 months.

Ward off Cancer. Higher levels may cut in half your risk of getting breast, colon, or rectal cancer; consuming 300IU or more daily reduced pancreatic cancer risk up to 44% compared with those who consumed less than 150IU daily.

Deter Diabetes. In a study of more than 83,000 women, those with the highest combined intakes of calcium and vitamin D had the lowest risk of developing type 2 diabetes.

Keep Weight Gain Under Control for LIFE!

2009-01-04T13:22:00.000-08:00

University of Pittsburgh researchers have found that at least 40 minutes of exercise a day may be the magic number for staying slim. In the study that included 200 women who had successfully completed a weight-loss program, those who continued to exercise enough to burn approximately 1800 calories a week were most likely to have kept off the pounds 2 years later. So, take our your stop watch (or your regular watch) and keep track of those 40 minutes or more. Even a 40 minute brisk walk counts! Go for it!

Blog for your Health

2009-01-02T14:50:00.000-08:00

Guess, what? In this month's issue of Self Magazine, the health update states that blogging can actually be good for your health. Cool! Another way that I am keeping in shape and I did not even know it. Here are a few of the ways that creating a blog can help you:

Better Sleep

Blogging about your feelings can bring on relaxation, which helps you sleep better.

Improved Immunity

Expressive writing may encourage growth of white blood cells, which fight off infection.

A Healthy Heart

Writing about emotional topics may help lower blood pressure and hear rate. This will keep your ticker in better shape.

There are many sites that allow you to create your own blog or even a private journal just to get your feelings out. Give it a try!

P90X Does it AGAIN!

2008-12-28T05:00:00.000-08:00

Here's the story of Without a Trace's Poppy Montgomery, as seen in People Magazine. I love it when stars, who can have anything given to them with a phone call, see P90X on TV and buy it for themselves. There's proof it is the real deal, and that there are no freebies! Everybody has to work for it!

Poppy Montgomery was always open to the idea of the 70-pound weight gain that occurred during pregnancy. She says that she "ate with no guilt."

Though giving in to cravings of avocados and ice-cream was fun, Poppy, 36, knew that she'd have to return to camera-ready form eventually. So three weeks after giving birth to Jackson, the actress signed up for P90X. She exercised at home 6 days per week, and this past September, she is back in her size 2 jeans. "All the hard work paid off," she shares. "It was hard, but worth it."

Track Your Goals - Make a Fitness Journal

2008-12-27T16:28:00.000-08:00

It doesn’t matter where you have been, as long as you know where you are going.

Do you know where you want to be at this time next year? If you could do anything at all, what would you do? Where would you be? How would you FEEL?

We each have the ability to shape our own lives in any way we like. On a daily basis we turn our own thoughts into the reality that we live. You and only you can decide who you will be today, or tomorrow, or a week from now.

Goal setting is one of the most important, and often overlooked methods of getting from where you are now, to where you want to be in the future. Everyone can set goals. Few people take the time to plot a course from here to there.

Setting goals alone will not make your dreams come true. It is equally important to put your goals in plain site each and every day. It takes time and patience to accept a goal as a way of life. Depending on the goal, it may take a few days, or a few weeks, or longer.

I encourage you to set short term, mid term and long term goals in your fitness journal. As you complete a goal, check it off the list and replace it with a new goal. Make goals a daily part of your life and you will be amazed at what you are able to accomplish, one step at a time.

There is no limit to the number of goals you can keep in your Fitness Journal. The more detailed the goal, the better your chances of success. You don’t need to know HOW you are going to do something, you just need to feel absolutely that this is something you MUST do. The how will take care of itself.

You can become who you know you are. Take action. Make it real.

Not Just a Resolution, it's a Lifestyle!

2008-12-27T15:01:00.000-08:00

I see a lot of resolutions by people that want to lose weight or get in better shape. But these things are hard enough to accomplish as it is. It seems like all New Year's resolutions are doomed to failure, so is it even a good idea to set fitness goals as New Year's resolutions?
To answer this I think that we have to look at a couple of problems with New Year's resolutions.

First, we don't always really intend to keep them, it's traditional to make one (or more) thus we may pick something that sounds good when someone asks us what our resolution is but this doesn't mean that we are really intense about keeping it.

Second, we often use a fitness resolution as an excuse to over indulge during the holidays. We are already out of shape and eating poorly and the holidays are such a hard time to workout and diet right. But if we are planning a diet or fitness related New Year's resolution then we often allow ourselves to eat even worse and workout even less because "I am going to work real hard after New Years, that's my New Year's resolution!"

So, if you want to make a resolution to improve your diet or workout more, then that's great. I think that you should start this resolution right now! Not Monday, not tomorrow and certainly don't wait till next month. If something is important then why put it off?

However I realize that many people aren't going to take this advice. If you insist on using the well being of your body as a New Year's resolution then I advise you to write down the reasons for doing this (longer life, less pain, etc) and re read them from time to time. Remind yourself that you are doing this for a purpose! Not just because it sounds good when someone asks you what your New Year's resolution is. Make this your new lifestyle, not just your resolution!

9 Tips to Keep Away the Holiday Pounds

2008-12-20T09:23:00.000-08:00

It’s hard to say how many pounds the average American gains between Thanksgiving and Christmas. Some studies suggest the average weight gain to be as high as 10 pounds while others argue the statistic is closer to a pound. Regardless of the number, most of us would like to enjoy the traditions of the season without the traditional weight gain.

Here are 9 tips to help you enjoy the traditions and treats that make your holiday season special without blowing the progress you’ve made all year.

1. Start your day by pushing play (that is working out in BeachBody Speak)
No matter how many guests you have coming for dinner or how much you have left to do, make time to start your day with exercise. By “pushing play” and doing an exercise video, you’ll have more energy, decrease your appetite, reduce stress and boost your spirits.

2. Don’t deny yourself
Studies show that those who deny themselves their “favorites” often consume more calories in other food selections and are more likely to “binge” later. Decide in advance what you’ll have and how much you’ll put on your plate, then stop. Make your calories count. Avoid mindless munching and take time to truly enjoy a small dose of any decadent treat your heart desires.

3. Keep a running total
Estimate your calories as you consume them. Research shows that those who are aware of their calorie consumption eat less and fill up faster. Don’t forget to include those “sneaky” calories consumed when testing and tasting recipes or the handful of nuts you ate while catching up with cousins.

4. Drink water before and after your meal
This rule applies regardless of the day of the year. Water consumption decreases cravings and helps to regulate hunger. Be sure to consume water after your workouts as well.

5. Use a smaller plate
If salad plates are available, use one for your main entree. A smaller surface area will help you become aware of moderate portions of all your favorites.
6. Plan a physical family activity.
Start a family tradition of splitting into teams for a “friendly” game of flag football or doing a 5k together. Meet for a morning walk on the beach or take a post-feast stroll through the neighborhood to enjoy the Christmas lights. Doing physical activity together strengthens family bonds and builds traditions that can last generations.

7. Give it away
If you’re hosting the festivities, add disposable containers to your shopping list so you can send guests home with ALL of your leftovers. Eliminate a week filled with left over pie, stuffing, gravy and goodies by sending family members home with special care packages. Ok, if you must, save yourself that one piece of cold pumpkin pie for breakfast or fixins for ONE of dad’s traditional turkey, mashed potato, and cranberry sauce sandwiches and send the rest packin’.

8. Throw it away
If you find yourself on the receiving end of a half eaten pecan pie, or a neighborly plate of cookies, graciously accept but once home…toss it! Yes, I said, “TOSS IT!” Which would give you greater long-term happiness, more pie or to fit into your skinny jeans?

9. Get back on track
Remember that the occasional splurge is what diet experts call “moderation”. Go ahead…treat yourself! You deserve it! Remember, a splurge should last a meal or a day at the most. By eating poorly for several days, you set yourself up for a season of weight gain. Plan for and enjoy your favorites then get back on track to your journey of healthy living.

Happy holidays! - Original Post from Chalene Johnson HERE

Benefits of YOGA

2008-12-19T13:20:00.000-08:00

Since I completed a Yoga workout today, I decided to focus on the benefits of this wonderful part of my fitness routine.

Yoga is extremely effective in:

Excellent toning of the muscles – Muscles that have become weak are stimulated repeatedly to shed excess flab and flaccidity.

Increasing Flexibility – yoga has positions that act upon the various joints of the body including those joints that are never really on the ‘radar screen’ let alone exercised. They exercise the different tendons and ligaments of the body.

Massaging the organs of the body – Yoga acts in a wholesome manner on the various body parts. This stimulation and massage of the organs in turn benefits us by keeping away disease.

Detoxification – By gently stretching muscles and joints as well as massaging the various organs, yoga ensures the optimum blood supply to various parts of the body. This helps in the flushing out of toxins from the body. This leads to benefits such as delayed ageing, boost in energy and a general zest for life.

If you haven’t tried yoga, give it a try. If you are a beginner, an intro to yoga course can be very effective to help make sure you complete the moves properly to avoid injury.

Do you know PLYO?

2008-12-17T14:17:00.000-08:00

Plyometric Training for Endurance, Weight Loss and Great Legs!

If you've been doing the same thing for a while, you're probably ready for some new workout ideas to get your body ready for spring and summer. You already know to vary your cardio workouts and try different intensities and activities, right? Here's another way to challenge yourself and increase your endurance, burn more calories and lose body fat.

Plyometric Training

Plyometric training has long been a staple of athletes who need to work on their explosive strength. "Plyocity" defines it as "exercises that enable a muscle to reach maximum strength in as short a time as possible. This speed-strength ability is known as power."

With athletes, plyometric training involves intense exercises specifically designed for their particular sports such as jumping off a platform and rebounding off the floor onto a higher platform. Most of us don't need exercises of that level of difficulty, but it's possibly to incorporate basic plyometric-type moves into your workout to add more intensity and challenge.

Before you get started, keep in mind that plyometric training:

Is very advanced and intense! If you're a beginner, don't mess with it until you've been exercising consistently for at least 3 months.
Requires strength and endurance, so make sure you have some weight training under your belt
Should be added VERY slowly and in VERY short intervals--beginning with 10-30 seconds and slowly working your way up to 1 minute. In between, walk in place until you recover.
Should be followed by a day of rest. Trust me, you'll know why.
Should only be done about once a week. It's easy to injure yourself with this type of training, so be cautious.

I've added in plyometric training for the past three weeks. I love it! Give it a try!

FAT to MUSCLE

2008-12-16T14:38:00.000-08:00

It is a common fallacy that working out with weights will cause your fat to turn to muscle. Muscle and fat are two different kinds of tissue. When you do weight training, you will build up muscle, but that muscle will take the place of fat that you lose.

When you first start a weight loss diet program, you may want to concentrate on cardio exercise, along with your healthy eating, and add weight training later. If you prefer, you can start weight training right away, but don't neglect the cardio.

ChaLEAN EXTREME IS HERE!

2008-12-14T14:50:00.000-08:00

Oh my goodness! I am so excited about this program that I had to plug it on my blog.

Get ready to burn fat and get lean with ChaLEAN Extreme, the new extreme workout system that transformed everyone in the test group with 3 simple words: MUSCLE BURNS FAT. It’s a fact. The more lean muscle you have, the more fat you burn. You can burn up to 60% of your body fat in just 3 months and see visible results every 30 days—GUARANTEED!

GET IT HERE!

If you have PayPal, you can place an order directly through me for 25% off! Email me if you are interested in this option. I'm completing P90X now, but this one is next on my list!

CONTEST: Calling all Fit - or Wanna be Fit Folks!

2008-12-12T04:35:00.000-08:00

As the holidays approach, I thought it would be a nice idea to highlight people who are getting out there and keeping themselves fit everyday. So, I'm holding a little "Call for Entries" contest. You don't need to be an expert, you can even just be starting out. Either here in comments or via email, share whatever fitness accomplishment you have recently completed or are proud of.

I'll publish some submissions to show everyone the variety and range of fitness that exists. We all crawled before we walked and walked before we ran. All fitness attempts are GOOD fitness attempts. Then a winner will be selected at random to get one BeachBody DVD of their choice FREE!

Leah (in the photo) is a great example of someone starting out young to stay in shape. As a fit model, her body is her business. Based out of New Hampshire, she works out at least 3 times a week at her local gym. She also recently joined BeachBody to add to her workout choices. Contact Leah if you have any need for a model in the New England area or online. Leah can be reached at leabean12@hotmail.com.

Get SLIM and STRONG at Home

2008-12-11T15:56:00.000-08:00

The right exercise DVD can help you shape up faster and for less money than a gym membership. One University of Florida study found that over 15 months, home exercisers were more consistent and lost 10 extra pounds compared with gym goers.

I've been working my DVD player and my body overtime to screen many workout DVDs. Of course, I'm addicted to the BeachBody programs that helped me to lose 30 pounds, but I'm also a fan of quite a few others.

Here is a list of some of my favorites to help you get tones, boost your energy, or simply get you started.

For the Beginner:

Tony Horton's 10-minute Trainer

Jillian Michaels 30 Day Shred - Level 1

Turbo Jam 20 minute workout

Yoga Booty Ballet

Intermediate:

Jillian Michaels 30 Day Shred - Levels 2 and 3

Turbo Jam Maximum Results

Crunch Fitness Bootcamp

Slim-in-6 Rapid Results

Advanced:

BeachBody P90X - I'm going through this one now! Frankly, I think NOTHING beats it!

Remember to always check with your healthcare professional before starting any new exercise program.

I'm with the Band!

2008-12-10T14:20:00.000-08:00

Why You Should Try Resistance Bands

They travel well. You can easily pack them in your suitcase for travel for workouts in your hotel room or friend/relative's house.

They increase coordination. Because there's tension throughout the exercises, you have to stabilize your body. This helps with coordination, balance and it also helps you involve more muscle groups.

They add variety. With weights, you're often limited as to how many exercises you can do. But, the resistance band allows you to change your positioning in multiple ways. This changes how your body works and how an exercise feels.

They're cheap. Bands range anywhere from $6 to $20, depending on how many you get and where you buy them, which is nice for the budget-conscious exerciser.

They're great for all fitness levels. Depending on how you use them, bands can be great for beginners as well as more advanced exercisers. You can use them for basic moves or to add intensity to traditional moves.

Slow and Steady WINS the race!

2008-12-09T10:48:00.000-08:00

I'm sure you have heard it before related to other things, but did you realize that being the tortoise and NOT the hare can keep you in better shape in the long run?

Studies show that folks who engage in moderate activity like walking and biking have the highest overall physical activity levels.

Many times, it is the vigorous exercisers that spend more time being sedentary. So, the vigorous exercise burns more calories, but the moderate exercisers tend to be more active overall.

So remember, slow and steady wins the race. I recommend bursts of vigorous in there too!

Move of the Day - The Dreya Roll

2008-12-08T04:45:00.000-08:00

This is a great move from the P90X Core Synergistics workout. It was made famous by Dreya Webber, an aerialist and P90X poster girl (in photo). It's one of my favorites because it really kick's butt! Frankly, many of the moves in this program will kick your butt at first. But, by the end of 90 Days, I'll have it aced. This is why I love having this program in my life. What seems impossible is not my trophy in 90 days. I wish everything was like that. Join me to get in the best shape of your life!

How to do it: From standing, squat down and roll onto your back, kick legs straight up in the air, use pilates-like control to roll back forward and come to standing again. The idea is to swing to standing without using your hands, but beginners should use hands to help push yourself back up to standing. To add difficulty, jump in the air before returning to standing for your next rep.

Reduce calories without even realizing it!

2008-12-07T05:50:00.000-08:00

Did you know that consuming 27 grams of fiber daily can reduce your overall calorie intake by 10 percent? Yup, it gives you that fill-you-up factor according to a study at Tufts University. So, if you typically eat 2,000 calories a day, you could take in 200 fewer calories without even knowing it. Then, you can potentially lose up to 2 pounds per month. COOL! Here are some examples of high fiber foods to include in your daily diet:

Oatmeal - 4-6 grams
Baked potato - 4.5 grams
Black beans (1/2 cup) - 7.5 grams
Whole wheat pasta (1 cup) - 6 grams

Slow down to WIN!

2008-12-06T13:53:00.001-08:00

Sometimes, I think we are all tempted to rush through our strength training. Try slowing down to work your muscles even harder. Try up for 4 and down for 4, or even an 8 count. The slower count helps you to eliminate momentum so that your muscles have to do all the work on their own. Give it a try and you will definitely feel the difference.

It's all about THE CORE!

2008-12-04T11:13:00.000-08:00

I'm sure you've heard it before, but working your core really is key to enhancing your overall health and fitness.

A weakened core can contribute to several health problems including stress; which in turn contributes to more health issues. Weak core muscles affect overall health and fitness.
Strengthening the core muscles goes beyond ab routines. Ab exercises are good exercises and should not be eliminated from your routine; they are just not enough to strengthen the core.
It is important that you have worked each muscle at least once a week and preferably three times a week.

Exercises to include in your routine could be:

Push ups
Crunches
Squats
Lunges
Back extensions
Plank and side plank exercise

Working all of the muscles in your core muscle group instead of focusing on the abdominal muscles will give you the stability and strength in the core to build on. Go CORE!

Are you KIDDING ME? Don't be a couch potato

2008-12-04T10:58:00.001-08:00

OK, I had to add a personal rant today. Have you seen the Wii add where two women are sitting in a living room using a video game for pretend shopping in a pretend video world? What is this world coming to? Can't two women go out and shop at a REAL mall and at least get a little exercise from the walking? Please, if you must get a Wii, get Wii Fit and get moving! Ok, end of rant for today. - Coach Jenn

More about Me

2008-12-03T04:57:00.000-08:00

I’ve always been a relatively active person, but after having two children, and approaching my late 30’s, I really lost my motivation to workout and my metabolism went down the drain. I was overweight, unhealthy, unhappy and trying to care for two children under age 4. When I felt like going to bed BEFORE my children, I knew something had to change.

I started with a small goal to ride my exercise bike 10-20 minutes each day. Once that felt easy, I decided to up my goal to 30-45 minutes. It was on one of my 45- minute rides that I saw a BeachBody P90X infomercial on TV. If you are not familiar with P90X, it is a rather advanced workout system for 90 days. At the time, I thought to myself, “there is no way I can do that.” In the back of my mind, I thought, “hopefully some day.”

I did a little research and found another workout from BeachBody called Turbo Jam. It really changed my life. I found it to be fun and challenging, but not insurmountable. I really liked that there were participants of varying fitness levels as well.

Through a combination of BeachBody workouts like Turbo Jam, Slim-in-6 and Power 90, I lost 30 pounds and have kept it off for 2 years. I just hit 40 in November and my new goal is to get in the best shape of my life.

I’ve finally decided to tackle my earlier inspiration and I’m going through P90X. Throughout many of the workouts, trainer, Tony Horton says, “Do your best and forget the rest.” This is my new motto as well and I want it to be yours.

It is easy to get caught up with comparing yourself to your neighbor, coworker, or worse, some celebrity or model. We need to focus on our own personal best and then set a goal to get even better. I’ve included my before and after photos so that you know that I did not start out as the fit person I am today. And, I am still trying to better myself each and every day.

Stop by my regular blog for almost daily health and fitness tips. And, feel free to contact me if you would like me to serve as your online fitness coach. My goal is to help YOU reach YOURS!

GET FIT, GET STRONG, NOW!

2008-12-02T06:44:00.000-08:00

WOW! That about sums up how I feel about P90X. It is AMAZING! I just started two days ago and I already feel like I can conquer the world. This is a fantastic program! It's not for beginners, but if you want to take your workout level up a notch, this is for YOU! Come join me and get in the best shape of your life. Even if you don't choose P90X, or any Beachbody workout, I am hear to support you. As they say at Nike - JUST DO IT! Take charge of your life and make a change now! Interested in ordering? Click HERE!

All the best in health and fitness!

Coach Jenn

2008-12-02T06:39:00.001-08:00

ALL I CAN SAY IS WOW!! P90X ROCKS!

Perhaps you've seen the infomercials. This is NOT for beginners, but holy cow, it will get you in the best shape of your life! I started P90X earlier this month. I am so excited at my results already. My body feels strong. I feel like I can conquer the world. Come and join me! Or, ask questions, choose your own workout. Just DO IT! If not today, when? If no you, who? It's time for you to take charge of your fitness and your life!

Exercises to start and end your day

2008-11-30T04:36:00.000-08:00

Found some great start-up and wind-down exercises. Check them out:

If you have a hard time getting out of bed in the morning, an energizing Pilates routine may be just the thing to jumpstart your internal alarm clock. This workout will get you going even before you get out of bed. Or, if a harder surface is desired, use the space at the side of your bed—you don’t even have to change out of your pajamas! These five Pilates exercises will lengthen you, stretch you and help “align” your day.

Rest of the article HERE

At the end of the day, it can be difficult to transition out of work mode. These five yoga-based exercises (plus a relaxation pose) will help reduce tension and improve flexibility. Try it first thing after work or right before you go to bed, whichever works best for you. The workout begins with a few strengthening poses and ends with several stretches and a relaxation pose for stress relief. Focus on your breath and create a relaxed and serene environment—light some candles and turn on some soothing music. This workout is guaranteed to make you will feel stronger, more relaxed and ready for a good night’s sleep.

Rest of article HERE

Why Diet and Exercise DOESN'T work

2008-11-29T15:41:00.000-08:00

I saw this on another blog and had to expand on this thought.

Why do you think that diet and exercise does not work for some people? I find that folks will say, "Oh, I tried that, but it didn't work." People get frustrated and quit. The reason why diet and exercise does not work for some people is usually that they are not doing it right in the first place.

There are times that you may want to ask a professional to give you some ideas and advice, but you also want to consider the following:

You may not have a good plan or your diet may not balance with your level of exercise.

You might be eating more than you think.

You consume more saturated fats.

You forgot about portion sizes.

You don't have the proper balance of carbs, proteins and fats. You can't lose weight if your undernourished.

Keep these things in mind, come to BeachBody for terrific workouts and diet plans that work together.

I survived Thanksgiving!

2008-11-29T15:33:00.000-08:00

Well, I did OK for Thanksgiving. I followed my own column on portion control. I only had one small piece of cheesecake as my special treat. AND, I worked out 2 of the 3 days so far. So, I'm quite proud of myself. I hope all of you did the same. If not, keep stopping by for healthly diet and fitness tips.

Thanksgiving portion control is the key to keeping off the extra pounds

2008-11-25T12:51:00.000-08:00

Thanksgiving is a holiday of plenty. It is easy to be a victim of weight gain, but portion control and exercise are key to maintaining weight over this year's Thanksgiving holiday.

The biggest problem for people when it comes to holidays like Thanksgiving is portion size. Overconsumption is often hard to avoid because of the large number of dishes that make it to the Thanksgiving table.

It's great to have a variety of food on the table. However, in reality, once you chew the food up it becomes a fuel source. If we take in excess fuel, the body has to process it and store it, usually in the form of fat.

Try taking small servings of everything you want to eat.

Reducing food consumption in the weeks following Thanksgiving will help people lose the weight they may have gained.

Remember Calories in, calories out.

Variety is the spice of life - and fitness!

2008-11-24T19:51:00.000-08:00

Use variety - The body is very adaptive. Performing the same routine over and over is not only boring, but your body will get used to the routine and quit responding.

Change your exercises, the order in which you do them, the number or sets and reps, or change the weights. In one workout you may use weights, another you may use resistance bands, in another, machines. Make every workout different in some way.

Take your measurements and track progress

2008-11-23T10:54:00.000-08:00

Record your measurements. Whatever measurements are the most important for you to reduce are the ones you want to track. For me, I'm tracking waste and thighs. There is no better way to stay on track then the reward of seeing results as your measurements change and your clothes feel loose. You might even post them on the fridge for an extra reminder.

Think your way fit!

2008-11-22T08:20:00.000-08:00

Success with a new workout plan is a perfect example of mind over matter. You really can think your way fit. Never give up hope. It is NEVER too late to begin an exercise program. I work with one woman who ran her first marathon at age 54. Get rid of the word "Can't" and replace it with "Can." Start slowly, but be consistent. This is a lifestyle change so it's not a quick fix. Don't overdo it, but also don't quit. No matter what your fitness level, you will be rewarded with results!

Make Time for YOU!

2008-11-21T16:28:00.000-08:00

Everyone's biggest excuse is that they don't have enough time to workout. But you CAN find the time. Frankly, you MUST find the time. Your health is too important to ignore. If you have to, work out first thing in the morning. I have a friend who is up at 5am, that's not me, but for some, that's the ticket to success. If it's hard to fit in workouts during the week, try just one or two and then make it a point to get them in on the weekends. Even 10-20 minutes can make a big difference.

We are all beginners sometime

2008-11-20T08:40:00.001-08:00

KEEP MOVING!
We all have to start somewhere so we are all beginners at some point, especially when beginning a new workout routine. If you need to stop and watch, just keep moving - march in place until you are ready. Similarly, if you feel too winded, like you can't go on, march in place to reduce your heart-rate safely. Each workout, you will be able to complete more and more. Before you know it, you'll be flying through your workouts and serving as an inspiration to others.

Hydration - The Key to Weight Loss

2008-11-19T09:40:00.000-08:00

We've all heard this one, but how do you drink more water? Like everything else related to losing weight or fat, discipline must be incorporated. Here are a few suggestions to help you drink more water each day:

Create an Accountability Partner at home or work and tell one another when you drink a glass of water, so that the other has to also. Compete to see who drinks more water.
Associate drinking water with daily 'landmarks'. Brush your teeth, drink a glass of water. Have breakfast, drink a glass of water. Leaving for work, drink a glass of water. And so on.
Proximity. Keep the water close to you at all times. Buy bottles of water that can be frozen and taken with you if you are not going to be at home or at work. Keep extra glasses and water bottles at work and make sure you always have one full. If it is available, you will drink more water.

The Perfect Perscription for weight loss

2008-11-18T15:04:00.000-08:00

I just saw a terrific ad for a local doctor. He was talking about how he had the perfect persription for weight loss. Of course, it grabbed my interest. Then, I LOVED that he said it was not a magic pill or an overnight treatment. It was EXERCISE. Here's to a doc telling it like it is!

PERSONAL TRAINER OF YOUR DREAMS!

2008-11-17T14:28:00.000-08:00

Find a personal trainer based on skill, experience, personality--but not because he or she has the physique of your dreams or has won bodybuilding titles. Personal trainers may owe more to genetics than smart training, and they may have discovered what works for them, which may not be what works for you. You do, of course, want a personal trainer who works out and looks fit.

2008-11-17T14:26:00.001-08:00

S-T-R-E-T-C-H

Fifteen seconds is better than five, though five is still better than nothing when it comes to improving flexibility. A new study out of the United Kingdom suggests a significant benefits from holding each stretch at least 15 seconds as opposed to five seconds or not stretching at all. Twenty-four college students (average age 20) participated in the five-week training study. Those in the five-second group performed each stretch nine times, while those in the 15-second group did each stretch three times. While both groups improved their passive range of motion, those who held their stretches longer showed greater improvements in active range of motion as well. Source: British Medical Journal

2008-11-16T13:41:00.000-08:00

Be a Tortoise, Not a Hare

You've heard the old saying: Slow and steady wins the race. Well, it may also burn more calories, at least in the long run.

Researchers at Maastricht University in the Netherlands concluded that people who engage in moderate physical activity, such as walking and biking, had the highest overall physical activity levels.

Their study of 30 men and women over a two-week period also revealed that those who exercised vigorously for short periods of time compensated for that activity by spending a greater part of their day being sedentary.

Sure, vigorous exercise burns more calories, but the moderate exercisers tended to be more active overall. It's all about balance!

2008-11-15T05:18:00.001-08:00

Weight Training Twenty Minutes a Day

Take your time when toning your body. You can maximize the benefit of a biceps strength training exercise, a back strength training exercise, a chest strength training exercise, and so on, by doing them in small blocks of time every day. Although the USDA recommends at least thirty to sixty minutes each day, you don't have to spend all of it weight training—you probably do physical activity that counts as exercise every day (such as walking up stairs).

In your weight training routine, you don't have to work all your target areas at once. Instead, work one area a day for about 20 minutes. For example, your program might look like this:

• Monday: Chest and Back Weight Training for 20 min.
• Tuesday: Shoulder Strength Exercise for 20 min.
• Wednesday: Abs Weight Training for 20 min.
• Thursday: Biceps and Triceps Strength Training for 20 min.
• Friday: Grab Bag/Wild Card for 20 min.
• Saturday: Hip and Thigh Weight Training for 20 min.
• Sunday: Chest and Shoulder Strength Training for 20 min.

Choose a set of exercises for each day and follow your weight training program. You can vary it, especially as you add more reps to your arm curls, incline chest presses, shoulder presses, and kickbacks. Remember, you don't have to devote countless hours to working out to look and feel good.

Combat Snack Attacks!

2008-11-14T18:53:00.000-08:00

When hunger strikes, be ready for it! Arm yourself with ammo. Remember, only YOU can prevent unhealthy eating. Some careful planning and a few minutes in the morning can supply you with the weapons you need to battle those pangs. Cut up some veggies, check out our fresh ideas for light snacking, and listen to your stomach. Try to make sure your snacks are well flavored to keep your mouth happy or you'll be running for that bag of grease in no time!