At-Home Workout Systems To Get You Motivated!

By special request, here is a list of some new favorites, all-time favorites, favorite systems, favorite instructors, and category favorites! All linked to my reviews:

New Favorite Workouts:

Jessica Smith 10 Minute Solution: Ultimate Bootcamp, 2010 (Love Jessica, good variety)

Cardio Pump Fusion, Brook Benten, 2009 (Love Brook, fun cardio)

Exercise TV Lose Weight in 8, Kathy Faulstich, Kenny Kane, Paul Vincent, 2010 (Unique)

Hollywood Bootcamp 4X4, Paul Katami, 2010 (love Paul, tough & fun!)

ASAP Hardball Conditioning, Paul Katami, 2010 (love Paul, tough & fun!)

Super Fit Bod!, Amy Dixon, 2010 (tough & fun!)

The Firm Express, 2011 (great all inclusive system- tons of variety & time options)

All Time Favorite Systems:

Barry's Bootcamp Fat Blaster, Barry Jay & Cindy Whitmarsh, 2008 (tons of options, cardio splits!)

Supreme 90 Day System (fabulous workouts-huge bang for your w/o minutes!)

Tracey Staehle Total Body Bootcamp, 2011 (LOVE this set, tough but fun!)

The Firm: TransFIRMer System (BSS4), 2005 (fun solid workouts)

Barry's Bootcamp 5 Day Academy, Barry Jay (TOUGH, tons of options, cardio, strength, treadmill)
URX-MT, JB Berns, 2011 (LOVE the intense workouts w/ virtually NO impact!) 

Tried & True Favorites I Love:

Results Fitness: 10 Days to a Better Body, Cindy Whitmarsh, 2008 (UB + cardio & LB + cardio)
Custom Fit Interactive Training, David Snively, 2005 (TONS of variety!)
In The Ring, Amy Bento, 2008 (great kickboxing! Lo impact/ hi intensity)
Firm Jiggle Free Arms, Stephanie Huckabee, 2004 (UB + cardio)
Bikini Bootcamp, Jeanette Jenkins, 2008 (tough C+S, love Jeanette!)
Extreme Burn, Mike Donavanik, 2011 (TOUGH) 

Pilates & Yoga:

Element: Total Body Pilates With Mini Ball Kit, Lisa Hubbard, 2011 (great addition of the mini ball)

Kettlebody by Brook Yoga Burn, Brook Benten, 2011 (great active flowing yoga routine!)

Yoga Meltdown, Jillian Michaels, 2010 (toughest yoga workout Ive ever tried!)

Hot Body Yoga, Denise Austin, 2010 (great addition of light dumbbells

Instructors I love: 

Jessica Smith (have tried all but 1 of her w/o's and love them all!)
Brook Benten (not even a fan of kettlebells but absolutely love HER kb w/o's!
Cindy Whitmarsh (love them all!)
Jeanette Jenkins (love her bubbly personality and I love her bootcamp workouts)Stephanie Huckabee (love her, but her PowerFit w/o's didnt do much for me. Hoping she puts out more Firms soon!)

Core Workouts: 

10 Min Solution Quick Tummy Toners, Jessica Smith, 2008 (all great core w/o's, varitey, and the Bikini Belly segment is my all time fav core w/o)
Jazzercize Dancin Abs, Shanna Missett Nelson, Young McCarthy, 2009 (fun & active)

Crunch Free Xtreme Abs, Jackie Warner, 2010 (no crunches & Jackie rocks!)

Christi Taylor's Totally Cool Step 2 Review

 Review: Totally Cool Step 2
Christi Taylor, 2011

Christi leads this 40 min step video in a nice open space w/ cute Asian art on the wall behind. Christi works out w/ 5 backgrounders, some of which provide modifications. This dvd also contains a "move master" segment where Christi shows the combo's while counting, and a 13 min yoga & 13 min pilates workout. You will only need a step bench for this workout.

Step: The music in this workout is great- fun & high energy. Christi leads you through six fun choreographed step routines. This is the perfect addition to her original Totally Cool Step and is perfect for all you steppers out there that love fun and unique choreography. Exercises include: ham curls, straddle, L's, reapeaters, slap step, twists, pony, revolve, corner stomp, marching on the step, and Christi adds fun claps and arm movements. She does a fantastic job of utilizing the space all around the step for these fun step routines.

Yoga: Led by another instructor this is a nice flowing yoga segment. Exercises include: half moon, vinyassa flow adding some unique twists, airplane, triangle, chair, and warrior variations.

Pilates: Led by another instructor this is a tough core focused pilates routine. Each exerciser works at a different intensity so you can choose your level. Exercises include:  roll over, hundre, lying windmill, pilates bike, leg circles, teaser, double leg stretch, pilates V, plank pushups, pike superman, & side planks.

You can really tell Christi is having fun in this workout- which makes it more fun for everyone. I rate the choreography in this one advanced and the intensity high intermediate- though you can easily adjust your intensity (by adding hops or keeping it low impact) to suit your needs. This is great for those that love choreographed routines. Christi is a great lead- great cuing and has a fantastic energy! I would love to take a live class with her one of these days! I received this dvd to review.

For More Information:

Visit Christi Taylor's website

Like the Christi Taylor Fan Page on Facebook

Christi Taylor's DVD webstore

Dance off the Inches: Hip Hop Body Blast Review

Review: Dance off the Inches: Hip Hop Body Blast
Jennifer Galardi, 2011 

Jennifer leads this 42 minute workout w/ 2 backgrounders in a really cute set. The dvd includes a 21 minute learn the moves tutorial which really helps - I did it then the w/o and had no problems w/ the choreo (which is saying a lot as I have 2 left feet & cant dance). You wont need any equipment for this workout.

The w/o contains 3 separate routines ("to the club," "Groovin," and "Kick It Up") and Jen teaches a move, then adds on until you get a complete routine- while the routines are built add-on style I didnt find this overly TIFTy. Dance Moves include: strike, tap & sit, hip rolls, party arms, stomp, happy feet, hop scotch, bait & switch, wipers, shuffle, skat, chug, slap it, twist & tuck, etc. The workout assumes you have done the step guide- which like I said clearly taught the moves.

I rate this a high beginner workout in terms of cardio and intermediate in terms of choreo. I had no problem catching on after doing the tutorial. Jen cues wonderfully and does a great job of creating mini- routines, fun and great pace. No wasted time overly breaking down the moves during the workout, I like that the step guide is separate. Great energy & fun workout for days you just want to dance! If I were a fan of dance (at all) this would be a 5 star workout- fun & doable & love Jen! I received this dvd to review.

Jackie Warners NEW: Personal Training with Jackie: 30 Day Fast Start REVIEW

Today's Review: Personal Training with Jackie: 30 Day Fast Start
Jackie Warner, 2011

This dvd has a 25 minute upper body & a 25 min lower body workout that can be combined or done separately. Jackie works out in a brick gym w/ 2 backgrounders. You will need a light set of dumbbells for these workouts.

This is a power pyramid workout; you alternate two exercises for one rep, then two, all the way up to ten reps. The pace is fast so you really do have to use light weights (Jackie rec's 5 # dumbbells). Jackie pairs biceps & chest, back & triceps, lower body & shoulders, and core/ abs.

Upper Body Workout: Super quick warmup, pushup & kneeling hammer curl, bench press & bi curl, fly & outer curl, row & overhead tricep, upright row & kickback, and straight arm lat raise & straight arm kick back. Lower Body, Shoulders, & Abs Workout: squat & front raise, deadlift & lat raise, sumo squat & military press, crunch & clam crunch, toe touch & scissor and frog crunch & reach.

This workout hits your upper body more than the lower and the ab moves are tough & lots of reps so my abs were also thoroughly worked! Jackie is an awesome lead- great cuing and lots of variety. Time really flys in this one! If you are a fan of light weight high rep workouts- this is the workout for you! She really accomplishes a lot in a short amount of time. I received this dvd to review.

RAVE: Kickboxing Cardio Power Review

Review: Kickboxing Cardio Power
Guillermo Gomez, 2011 ***** (5 of 5 stars)

Guillermo leads this fun 40 minute kickboxing routine with 2 background exercisers (Jessica Smith is one!) in a nice open set with Asian styling. You won't need any equipment for this workout. The dvd also contains a 4 min kickboxing basics tutorial and a 10 min bonus martial arts drills segment.

Guillermo does a fantastic job of really keeping things moving along, working up a great sweat, fun but NOT complicated or boring choreo, and his cuing is excellent. Exercises include: jabs, cross, upper cut, hook, speed bags, knee pulls, front kicks, & double jab combined into a fun kickboxing routine. He adds in jacks and squat pulses to keep the heart rate up.

I rate this a solid intermediate workout that is really appropriate for most all fitness levels- add some weighted gloves to amp up the intensity, or tone it down for a lighter day. Great cuing, great pace, lots of fun and the perfect balance of fun - not boring- not complex choreo. I received this dvd to review.

For More Information:

Visit the Martial Fusion Website

Like Sensei Guillermo Gomez on Facebook

Jessica Smith & Guillermo Gomez: The Yin Yang Fusion Workout Review

Review: The Yin Yang Fusion Workout
Guillermo Gomez & Jessica Smith, 2011 ***** (5 of 5 stars)

This dvd offers five 15 minute workouts that you can select from the main menu or play all. The dvd is a fusion of martial arts, chi gong, yoga, sculpting & pilates. They workout together in one segment but individually in the other 4. The set is a cute open space with framed Japanese calligraphy in the background. You won't need any equipment and each segment includes a short w/u & c/d.

Cardio: Expansion & Contraction: Guillermo leads this active kickboxing cardio workout. Exercises include ham curls, various punches & punch combos, knee strikes, & elbow strike. Guillermo does a great job of creating a fun combo that is easy to catch onto and not overly choreographed.

Total Body: Strength & Flexibility: Jessica leads this active body weight resistance workout. Exercises include: horse stance & punches, round house kick, balance kicks, 1 leg squat, runners lunge to balance raise, pike pushups, full form squats, bridge w/ side reach, side plank & side kicks, donkey kicks. Jessica really keeps this workout moving along & includes a lot of unique exercises.

Lower Body: Rhythm & Balance: Guillermo leads this segment, includes some nice lower body resistance moves and keeps you moving. Exercises include: squats, walking side kicks, side knee pulls, repeater knees, bob & weave, knee pull & spin around. This is a fun little routine that includes some lower body work.

Core: Power & Flow: Jessica leads this standing & floor core routine. Exercises include: side leg raise, unique standing knee pull, large figure 8's, runners knee pull, v sit w/ crescent kick, bridge crunches, sit up & punch, side plank w/ arm & leg circles, plank pikes, and superman elbow pulls. Includes some great balance work & lots of unique moves.

Relax: Movement & Stillness: Guillermo leads this chi gong inspired routine & Jessica works out with him. Exercises include: chi breathing techniques, active stretching, purification breathing exercises, chataranga, up dog, low runners lunge to a balance warrior, and concludes with a seiza seated relaxation position. This is a very unique segment- great for relaxation.

I rate these workouts intermediate but are appropriate for most all fitness levels. Both instructors do a fantastic job w/ form pointers & their cuing is spot on. Tons of variety & time options and so many unique and fun exercises! I really enjoyed all the segments & see myself using this dvd a lot. I received this dvd to review.

For More Information:

Visit the Yin Yang Workout website

Like Yin Yang Fusion on Facebook

Like Jessica Smith's 10 Pounds Down on Facebook

Like Sensei Guillermo Gomez on Facebook

How Soda Effects Our Bodies

I found this article on Prevention and just had to share...yes we all know soda is evil- but here are some detailed reasons why:

A SIP OF SODA: HOW SOFT DRINKS IMPACT YOUR HEALTH

This infographic via TermLifeInsurance.org  points out all of the harmful effects of soft drinks, including: 

Asthma

Heart disease

Kidney issues

Reproductive problems

Dissolves tooth enamel

Obesity

Increased risk of diabetes

Osteoporosis 

And more!

Bottom Line: Simply, don't drink soda because it's bad!

Read more on Prevention. 

Lift Weights to Lose Weight!

I am a huge fan of Jessica Smith's workouts so had to share this awesome article with my Win, Lose, or Blog fitness friends! I am a strong believer in strength training for its many benefits- but many women shy away from lifting weights- keep reading to find out why we should ALL incorporate strength training into our fitness routines.

Here are some tips on Shine from Yahoo by Jessica Smith: 

1)    Get off the machines.

Weight machines isolate one part of your body at a time. And if your goal is weight loss, not hypertrophy, then the last thing you want to be doing is letting the remaining 80 percent of your body “rest” while you exercise. For example, instead of the leg press machine, stand up and do weighted squats, or swap the chest press for dumbbell chest presses on a stability ball to engage multiple muscles and burn more calories with every rep.

2)    Move multiple muscles all at once.

The lower half of your body contains most of your muscle mass – why not keep it active during your entire training session? Do bicep curls with a plie squat, push ups combined with mountain climbers or rear lunges with a rear back row. You’ll save time, burn more calories and keep your heart rate up during your workout

3)    Go for higher reps with lighter weights at a faster pace and/or include cardio intervals in between exercises.

While it is important not to move too quickly that you sacrifice your form during exercises, there is no need to take rests in between sets – unless you are lifting some serious weight. In between exercise, grab a jump rope, do some jumping jacks or even just march in place to keep your heart rate up and the calories burning. 

And yes, lifting heavy weight will help you build metabolically active muscle and not bulk you up, but the good news is that the American Council on Exercise suggests that high repetition, light weight training done to fatigue in under 90 seconds can produce the same results as less repetitions using heavier resistance loads. Lifting lighter weights, with good form, at a cardio pace can kill two birds with one stone – you’ll get your cardio and strength training done all in one.

For more information:

Visit Jessica Smith's 10 Pounds Down website

Like Jessica Smith's 10 Pounds Down page on Facebook

Visit Jessica Smith's Living in Thin website

Visit the Shine from Yahoo website

Hot New At Home Fitness Systems

There are so many fitness systems, programs, challenges and rotations available for the at-home fitness market. Sometimes it's hard to decide what's right for you. Well I've tried a few (ok a ton) and here is the low down on some of my favorite new at-home fitness systems

The Firm Express:
Firm Express is the newest system from the Firm (and I LOVE the set!). The set includes twelve 20 minute workouts and two 10 minute workouts. The set is broken down into four cycles, each led by a different instructor and includes a cardio, sculpt, and a cardio + sculpt dvd. Each w/o includes 8 second power bursts followed by 12 seconds of active recovery. The set also includes a meal plan and rotation calendar. The Firm Express is super versatile- choose one of the 20 minute workouts or mix and match to fill an hour. I lost 5 lbs during my 30 day Firm Express rotation and the workouts are so fun that the time really does fly-even combining. NO dread and all the workouts are solid intermediates to low advanced but easy to modify. The bursts really get your heart rate up there but are short so totally do-able!

The set comes complete with a rotation calendar, 13 dvds including14 workouts, and a nutrition guide with lots of wonderful recipes & meal ideas. These workouts range from intermediate to low advanced- but are easily adaptable for most fitness levels. Read complete reviews of all the Firm Express workouts here.

Supreme 90 Day System is an inexpensive, easy-to-follow, total body cardio and strength workout program. The complete Supreme 90 Day System includes 10 workout DVDS produced by Cal Pozo and featuring fitness trainer Tom Holland.  Supreme 90 DaySystem is also accompanied by a nutritious meal plan by New York Times Best Selling Author Tosca Reno. Together, Supreme 90 Day Workout System is designed to get you lean and sculpted, all in the comfort of your own home. Supreme 90 Day System includes a 90-day rotation calendar that carefully sequences each of the ten workouts to constantly challenge the muscles, keep them guessing and stimulate change and growth. By continuously changing up the workouts, the Supreme 90 Day system is designed to keep the body from hitting the dreaded plateau and accelerate results.

With Supreme 90 Day system, you get ten workout DVDs, a nutrition plan, a rotation calendar and online support. What more can you ask for? How about a great price? The Supreme 90 Day system is available for the low price of $19.99. Yep, that’s right, you get all of the above for the amazingly low price of $19.99. With the Supreme 90 Day System, you get training, nutrition and support, nicely packaged into one amazing system. These workouts range from high intermediate to advnaced but you can easily adjust your poundage to fit your needs. Read our Supreme 90 Day System reviews at Fitness for the Rest of Us.

PeakFit Challenge is a fitness DVD series created and led by fitness trainer Michelle Dozois and, her fitness pro husband, Phil Dozois. Designed to get your body in Peak condition, the system consists of an exercise and nutrition program to be completed over an eight-week period. The series uses metabolic interval training, a carefully sequenced combination of strength training and high-intensity cardio circuits, to jumpstart your metabolism and torch calories.  The DVD set is made up of high intensity or “Peak” workouts yet also includes workouts to round out your training including an Anytime, Anywhere and a Dynamic Flexibility workout.  It has everything your body needs to be strong, lean and flexible because high intensity training isn’t meant to be done every day.

The complete program also comes with: The PeakFit Challenge band, a nutrition guide, and a rotational calendar. These workouts range from solid intermediate to very advanced. View reviews of all thePeakFit Challenge workouts on Fitness For the Rest of Us.

Urban Rebounding Extreme Metabolic Training:
URX-MT is a brand new set of Extreme Urban Rebounding dvds released by JB Berns!!!The set includes 13 separate dvds led by seven hot instructors: JB Berns, Patrick Goudeau, Gay Gasper, Amy Bento Ross, Keli Roberts, Greg Sims, & Greg Cook. The dvds utilize the Urban Rebounder (mini trampoline), light 1-3 pound sandweights, and tubing. The set covers it ALL: cardio, strength, core, and power moves- all combined to provide excellent results!

I have been waiting for new Urban Rebounding workouts forEVER and these being "extreme" was the icing on the (fat free) cake!!!  I have a bad knee & sometimes using the UR is the only way I can get an intense cardio workout. Virtually no impact and good for the lymph nodes, your vision, circulation, and of course your heart! I absolutely LOVE this set -can not say enough good things about it. The dvds range from intermediate to advanced and are easily modified by increasing or decreasing your poundage & exertion level. Read reviews of all the URX-MT workouts at Fitness for the Rest of Us.

Exercise TV: 10 Pound Slimdown Xtreme:

10 Pound Slimdown Xtreme featuring Chris Freytag is a 28-day advanced training system separated into four weeks of total body, upper body, core, and lower body workouts. Muscle memory is shaken up each week for faster results by target toning each muscle group with isolated styles of training. Week 1 uses total body circuit style workouts and Kickboxing Cardio to supercharge metabolism and get the body ready to shed pounds. Week 2 focuses on developing a lean, sleek physique with targeted upper body sculpt moves and Xtreme Yoga.  Week 3 is all about core and whittling away the most troublesome area with Xtreme abdominal combinations. Week 4 focuses on Lower Body workouts to strengthen and energize the body!  Chris Freytag's routine is a proven combination of intense workout days and active recovery days so you can get through each week with ease and see results quickly.

The set comes complete with 3 dvds including six 40 minute workouts, five 20 minute workouts, and two 10 minute workouts, a downloadable workout tracker & guide, and a downloadable meal plan! These workouts range from intermediate to low advanced but are easily modified to suit the needs of most exercisers. Read the reviews on Fitness For the Rest of Us.

Mindy Mylrea's 360 Miracle:
360 Miracle is a complete set- including everything you need to get in shape, have fun, and burn burn burn those calories! 360 Miracle features 6-minutes of microburst exercise, which clinical studies have shown to be just as effective as 30 minutes of traditional aerobic exercise. You'll do your 6-minutes 6 times a week and you're on your way to a 360 Miracle! You won't need any extra equipment for these workouts! Grab your figure 8 tubing and get moving!


The set includes:  24 six minute workouts (12 on each dvd- 2 dvds), six 30 minute workouts (2 on each dvd- 3 dvds), one 60 minute workout dvd, three "Take 3 Method" comprehensive eating strategy dvds, sturdy figure 8 exercise band, complete easy to follow meal plan, including tons of options, recipes, and shopping lists, & more, and a laminated Rotation Calendar- everything you need to succeed on this program! Great for beginners to more seasoned exercisers. Read reviews of all the 360 Miracle workouts on Fitness For the Rest of Us. 

Billy Blanks Tae Bo PT 24/7:
Billy’s new PT 24/7 Workout System features toning bands that clip to his specially designed B2 bands that hook to your B2 gloves and then loop around your  feet. The B2 gloves & bands engage your core, your upper body and your lower body so you get a total muscle sculpting and cardio blasting workout at the same time. Allowing you to work your muscles in a new way! With PT 24/7, you don’t need any other equipment- everything you need is in the set! In 7 all-new 30-minute fat-blasting, body-toning DVD’s, Billy gives you everything you need to lose weight fast. And anyone can do it. Billy’s helped millions of people just like you lose weight. Now it’s your turn!

The PT 24/7 set includes: PT 24/7 6 DVD Set  (In 1 convenient plastic case. All dvds stayed put in shipping, no scratches), PT 24/7 B2 bands that attach to the B2 Gloves, Billy's Nutrition Guide, rotation calendar- everything  you need to get in shape fast! This set is perfect for those newer to exercise through more seasoned exercisers. Read reviews of all the PT 24/7 workouts on Fitness for the Rest of Us.

Tracey Staehle's Total Body Bootcamp:
Total Body Bootcamp is the only workout you will need for fat loss and muscle definition. With six 35-45 minute workouts on two DVDs you get cardio, strength, core work and a whole lot of motivation. You will be amazed to see how your body adapts to increased demands and how far you can push yourself. Not only will you gain strength, you will get great results and never be bored! Tracey & Dustin will keep you motivated and engaged and make you learn to love intensity not duration. This TBBC workout will provide many advantages that most exercise routines cannot offer including aerobic and anaerobic conditioning, muscular endurance, and fat burning. The 30, 40, 50 & 120 second intervals completely exhaust your muscles of their stored energy making this HIIT training superb for immediate fat burning and weight loss. You will see REAL RESULTS.

Any level of fitness can participate; you just go at your own pace-the participants are! Advanced exercisers will love these workouts and intermediates will love the challenge.  Each workout shows modifications for form and equipment. These workouts can be done with minimal equipment & maximum motivation! Included are: Disc 1: Total Body Bootcamp Strength dvd containing 3 workouts and Disc 2: Total Body Bootcamp Metabolic Conditioning containing 3 workouts. Read detailed reviews on Fitness For the Rest of Us.

So which system sounds right for you? Or do you have another favorite?

Enjoy the Journey!

Every morning I pass a little Baptist church on my way to work. About once a month or so, they post a thought-provoking spiritual or motivational quote on the reader board outside the building. This week’s quote:

Worry is the darkroom where negatives are developed.

Most folks, at some point or another, embark on a fitness journey with a goal in mind. Whether it is to lose weight, get healthier, be fit for their children or look great for a high school reunion, that goal motivates them to continue. However, often times, along the way, the path is strewn with obstacles, many of which are self-imposed.
The journey starts out with focus on the goal but negative thoughts begin to creep in along the way; thoughts that beget the question, “Is it worth it?”; negative thoughts that can put an end to the journey altogether.

Does this sound familiar? Have you self-sabotaged your own journey? Have you let go of the worry? Worrying about how you aren’t noticing the changes, worrying about how bad you might have eaten the night before, or worrying about the missed workout. Do these worries start the negative thoughts and emotions rambling in your head?

Excessive worrying is counterproductive to achieving your goals. Focus on the positive. Focus on your improved running time, the lunch time workouts you are getting in, or the positive attitude you are bringing forth. Focus on how you are planning your meals, ordering healthier options from the menu or limiting your sugar intake. Focus on how you are setting a good example for your children, able to keep up with them and participate in activities with them. Focus on what makes you happy. Leave the worry and the negatives on the cutting room floor. There is no room for them on the edited version of your weight loss journey.

Remember this isn't the end but the beginning of your journey. Good Luck to you all and keep up the great work! 

Make the Most of Your Strength Training

We all know how very important strength training (pumping iron girls!) is for us women. It boosts our metabolism,  makes every day life easier, creates nice defined muscles, increases bone mass, and helps us burn more calories while at rest!  Lift those weights and pump that iron to reap the benefits. It is almost impossible for most women to get uber buff unless they are on a very specific training schedule, taking supplements, and following a special diet so don't be afraid of "bulking up" ladies! 

• Start with a lighter variety of dumbbells and gradually increase the poundage as the weights begin to feel too easy. I started with a set of 3, 5, and 8 pound dumbbells and have gradually increased up to 25 pound dumbbells (and I'm NOT bulky-fluffy maybe but NOT bulky...)
• As soon as you can finish your routine with ease- its time to up your poundage
• Up the poundage gradually- no more than 5-10% at a time.
• Use a variety of dumbbells for the maximum benefits. You can squat a lot more than you can do a front shoulder raise with. Don't be afraid to push pause and grab the appropriate weight.
• Be careful with your form and always practice proper form when lifting your weights
• Consider a weighted vest or weighted dumbbell magnets to gradually increase your poundage

Happy lifting ladies!

Motivation: It Can Come From Unexpected Places

It is important to surround yourself with like-minded people, to have a support system in place to pick you up and cheer you on and keep you committed to your journey. Sometimes it is difficult to find people who share your passion for fitness or who can relate to your journey within your circle of friends, family or acquaintances. With the explosion of the internet and social media including message boards, Twitter and Facebook groups, it has become easier to surround yourself with people who share your interests and goals. Along my journey I have been fortunate to surround myself with many people online who shared and supported my goals and interests. It wasn’t until recently that I had the pleasure to meet someone in real life (IRL) who shared my zeal for fitness.

Randy and Kima Spaulding are committed to helping people get fit. Randy holds a bootcamp class weekly in the mornings at “The Hill” where he puts the participants through a vigorous workout. Kima hosts a fitness class at her church once a week. Both do this in their free time as a way to give back and help others reach their full potential physically, but what inspired me the most was Randy’s story and what he uses for motivation.

Randy had competed for several years in many bodybuilding competitions. But a few years back he was sidelined by an injury. While Randy continued to “eat big” he wasn’t “lifting big” any longer. Over a period of time, he had put on a lot of weight. One day he decided he had had enough and was determined to get back in shape. He went out for a run, which was really more of a walk, and was only able to make it to a tree not very far away. It was at that tree that he made a commitment to his health and fitness. He pulled off a piece of bark and pledged to come back to that tree three times a week. The walks turned into runs and before long Randy had achieved his goal. That tree continues to motivate him. He still visits the tree and is astonished by the bare spot left behind from the missing bark – a reminder to him of where he has been and how far he has come.

Here was a man who “knew” how to get and stay in shape yet found himself struggling with his weight. Why do I emphasize this? It happens to the best of us. So many times we never get started because the task seems daunting, or we don’t know how or where to start. It isn’t about what you know or don’t know, it is about doing and finding your motivation to persevere and reach your goals. By finding his motivation, Randy was able to take his health back into his own hands. Reaching that tree has improved his quality of life and life with his children. He can now run with their 5 year old while he rides his bike; he can show their daughter how to stretch. All these things he wouldn't be able to do if it hadn't been for that goal setting and internal motivation he derived from the tree, which at one time seemed so far away.

How do you stay motivated? What’s your inspiration to get and stay fit? What tips and tricks have you found useful to keep you going?

To learn more about Randy and Kima Spaulding visit them at: Fitness by Spaulding, Facebook and YouTube.

Quick Tips & a Sunday Funny!

Here are some quick healthy tips I do my best to live by:

• Find healthy foods you love and work with those
• Find an exercise you enjoy-if you don't like it-you wont do it
• Exercise for 45-60 minutes 5-6 days a week and make sure your working hard! A leisurely stroll around the block for 20 minutes 3 times a week isn't going to get you results. 
• DON'T ignore strength training-we need it! 
• Do not work the same muscle groups two days in a row (abs are an exception) 
• Cut out "white" foods (mayo, full fat dairy, white pasta, white rice, white bread) most white foods are refined - the nutrients have been removed.
• Aim for your body weight X 10 for your caloric needs (ie 150 lb person should consume 1,500 calories a day). BUT most people should not exceed 2,000 calories a day and do not under 1,200
• Read food labels-check sodium, sugar, HFCS, calories, fat, etc!
• Cut out fast food. Prepare your meals based around fresh fruits and vegis and lean proteins.
• Eat enough food. Don't use this as an excuse to overeat but know that undereating will come back and bite you. Your body will store more fat and not function properly without proper nutrition. You will end up binging when you deny yourself too much.
• Drink plenty of water
• Find a support or motivation group- a friend or spouse in real life or an online forum/ group/ blog etc. to help motivate you and keep you accountable
• Logging your daily food & water intake and/or exercise routine is a very helpful tool for many
• Raw or steamed vegis are your best choice, grilled & baked are next best. Boiling drains nutrients! 
• Fresh or frozen fruits & vegis give you the best nutritional bang for your buck!
• Eat whole grains: brown rice, whole wheat pasta, bread, and tortillas. Read the label and make sure whole grain or whole wheat is the 1st ingredient on the label.

Head on over to Fitness For the Rest of Us & enter to win Mindy Mylrea's All Out Cardio DVD courtesy of Collage Video!

There is No Such Thing as a Free Lunch

Ahhh, food. The bane of my existence; I love food; I hate food; I love to hate food; I hate to love food. Who hasn’t been obsessed with food at some point? My life seems to have always revolved around food. When planning events or vacations, it is always about which restaurants are nearby, who has the best entrees, what is on the dessert menu. And what could be better than food? Free food, of course! The vendor lunches, the corporate dinners, birthday lunches, Christmas parties, summer picnics – all on someone else’s dime. Free, no cost to me, nada, zilch, zip, zero. Or is there?

Is it really free if I then turn around and pay a personal trainer to help me shed the pounds? Or spend money on Weight Watchers, Jenny Craig or similar weight loss program to help me lose the weight? Is it at no cost if I am beating myself up for over-indulging? Or if I am paying for it later because I feel sluggish, tired or bloated? Is it in fact free when I look in the mirror and am not happy with what I see?

Now I am not saying you need to start declining lunch engagements or to no longer attend events that involve food. It is time to learn to make smart choices when eating out. You can continue to go out to those corporate dinners and vendor lunches but eat wisely; make healthy choices. I even believe it is possible to indulge from time to time; all things are good in moderation. It is time to have a healthy relationship with food.

Have you found yourself obsessing over food? What strategies have you used to come to peace with food?

No Excuses!

No Excuses! 

I was recently asked to guest post on Running, Loving, Living about whats in my gym bag.... I am an at home exerciser so I dont actually have a gym bag- but when Toni asked me to guest post on the subject I thought that preparedness was appropriate to her theme, after all, filling your gym bag is all about being prepared isnt it? You have to anticipate what youre going to need and have it all ready to go so you can just grab your bag & head on your way....

I am a morning exerciser- but I am NOT a morning person, so I prefer the transition from my bed to 'my gym' (aka the room down the hall) as easy as possible. So I do what I can to make that possible. I also HATE wasting time and being a non-morning person I sleep in until the last possible minute. My alarm goes off at 6:20 and I am pressing play on my dvd player at 6:30! Go me, right ;) Here is how I make that happen:

The night before I have everything I need ready to go:

• I select the workout Im going to do
• I have my dvd in the player and cued to the beginning of the warmup (past all those pesky credits & such)
• I have my exercise clothes laid out & ready to go- including a small towel, shoes, socks, knee brace, hair band, shorts, and top.
• I have whatever equipment I need laid out and ready to go (step bench, weights, rebounder, etc)
• I have my water cup next to the fridge ready to be filled

Doing these things the night before only takes 5-10 minutes but probably saves me 20 because my half awake  brain just doesnt work that quickly and you know how we like to dilly dally- especially for those that arent exactly looking forward to their workout....And as Im sure the majority of us would rather stay in our comfy beds snuggling w/ DH or the cat ;) its easier to just jump right out of bed knowing that everything is ready to go. No excuses! 

Interview with Fitness Pro Michelle Dozois

I recently had the pleasure of interviewing one of my favorite instructors- Michelle Dozois for my other blog Two Belles Fitness and really wanted to share some of her responses here as well. SO much great info! You can read the entire interview on Two Belles Fitness.

Michelle is an internationally recognized fitness expert, award-winning athlete, and creator of multiple top-selling DVDs, Michelle Dozois has been helping people lose weight, get fit and lead healthier lives for over 15 years. Her contagious energy and unique, effective programming have helped her sell in excess of 4 million DVDs such as Pilates for Dummies, Prevention’s Walk your Way Slim, Dance off the inches, the Original 10 Minute Solution series and her own award winning brand “Your Body Breakthru” and many more!!! I absolutely love Michelle's The Ultimate Workout, Peak 10 Cardio Strength, and MORE! Michelle has created so many wonderful fitness DVDs, that no matter your fitness level or style preference, she has something for YOU!

~Interview~

Belles: The at-home fitness world is anxiously awaiting your new Peak Fit Challenge- what can you share with us about this set?
Michelle: The DVD set is not only made up of my signature high intensity or "Peak" workouts, but also includes workouts to round out your training.  It has everything your body needs to be strong, lean and flexible because high intensity training isn't meant to be done every day. As a busy mom of two active children, I wanted to create a series that really spoke to me at this time in my life.  Like so many others, I am in the trenches juggling work, family, kids' activities and my own piece of mind.   The higher intensity workouts are great for me not only from a physical state but even more from a mental state.  I feel more grounded after my workouts and my mood is always lifted.  I also love the energy I feel with these workouts.  I feel my stamina and strength is equal to when I was a competitive aerobics champion.

Belles: You are a busy wife, mother, and career woman how do you balance it all? What prioritizing tips can you share to help us to fit in our workouts?
Michelle: Honestly I am constantly learning to balance life and it is very challenging.  Thankfully, I have a husband to share life with who is also very busy and we do our best to ground each other.  There are always times I feel like I can do things better.  Sometimes I wish I could volunteer more at my kids' school or I feel myself getting short with my children when I am tired or over loaded.  Phil and I are always reassessing how we can do things better.  I just started reading, "The 3 Big Questions for a Frantic Family" by Patrick Lencioni so I also read and look out for helpful tips from others.  Right now I am focusing on when I am home from work to NOT to answer the phone or check email so I can really be with my children.  I do wake up early as it is the only real free time I have and I tend to get more things done before my kids wake up.    In general, to prioritize I believe exercising first thing in the morning is best if at all possible.  The day just brings us so many reasons NOT to exercise.  Also come up with a minimum bottom line for your weekly workouts.  Maybe that is completing a minimum of three 30 minutes workouts per week or sneaking in 10 minute bouts on a regular basis.  Just be true to your bottom line and don't let yourself slip.  If you do, pick yourself up and get back on it.  Anything is better than nothing and everything does count.  We as parents and caregivers need to set examples for our children.  Taking care of our bodies and our personal health is the best thing we can do for everyone around us.  I also tell people to make "appointments" for exercise and keep "your" appointment just like you keep other appointments.  You don't have to tell everyone what you are doing, just carve out the time and don't find excuses to skip your personal "appointment".  Another thing I stress to our health club members is to choose activities that feel right for them now but also be open to try new things as they move through time.  There was a long time where I only focused on Pilates.  My son had just been diagnosed with Autism and I was pregnant with our daughter at that time.  Pilates spoke to me and gave my body and mind what it needed to keep going.  I studied and practiced Pilates very intensely for years and still find it a great form of exercise.  I am sure I will revisit this area again in the near future.

Belles: We all have unique stresses and challenges in our lives- do you feel that exercising helps to ease those stresses?
Michelle: OMG yes yes yes - exercise is absolutely my number one stress reducer.  I honestly don't know how I would have coped with some of my personal challenges throughout my life.  I know from the outside it may seem like life is easy for all of us "fitness professionals" but really we face the same challenges everyone else does.  Connecting with others on a daily basis keeps me motivated and inspired.  I love stories of personal challenges and seeing how people can overcome them.  I am honored to be able to be an instrument to help others.

Thank you SO much Michelle for taking the time to share your insights & knowledge with us and our readers!!!! Check out Michelle Dozois Fitness on Facebook, Michelle Dozois on Twitter, and her website for more information about her and her new Peak Fit series!