Friday, January 31, 2014

How can you tell if you are making progress?

So you are working out and you are eating right.  What indicators can your body give you that you are making progress?

1. Weight - If you are dropping pounds, that can be VERY motivating.  The FIRST place that most people look for progress in by checking the numbers on the scale.  The reality is that unless you have A LOT of weight to lose, you may not see much progress on the scale.  That can make a person pretty frustrated and willing to give up....I know, because I have been there.




2. Inches - The next best place to see if you are making progress is by taking your measurements.  When you do a moderate to intense workout program, it is likely that you be building muscle.  Muscle weight MORE than fat, but takes up less space.  If the numbers on the scale aren't moving or even start creeping up, but you are doing everything right, then TAKE YOUR MEASUREMENTS!  it is likely that you have lost inches, and didn't even know it.  Unless you are a male or taking supplements, muscle tends to lean out and NOT bulk up with exercise and weight training.  Your body may be getting leaner, even though you are not losing weight.  Take your measurements NOW, so you can keep a good track of your progress.  I track my chest, waist, hips, arms and thighs.  Need help with how to take good measurements, check out this video link http://bcove.me/4cny54ba.  

3. Energy - Something as simple as "feeling" better can be a great indicator of progress.  Having more energy, feeling more rested and being positive about life are great for your body!

4. Compliments - I know, it is subjective.  However, I always feel so much more motivated when people pay me a compliment.   There have been MANY times, where I have gained a pound or two, and my measurements haven't changed, and my husband turns to me and says, "You know, you are really looking good.  I am so proud of you for all of your progress." Or perhaps, someone tells you that "You look fantastic! What have you been doing?"

 ~~~~~

Photo challenge DAY 1 -  send me a selfie (self photo)  melissa.blair27@gmail.com.  I will post the collage tomorrow! 


Thursday, January 30, 2014

Avocado / Tomato /Mozzarella Salad

Oooh, this looks so good!!! 

 Photo: Oooh, this looks so good!!!  

Avocado / Tomato /Mozzarella Salad 
2 avocados (peeled, pitted, & cubed)
2 - 3 tomatoes (cubed) 
1 ball fresh mozzarella cheese (cubed)
2 Tbsp extra virgin olive oil
2 tsp. basil (we used dried, but you could use fresh)
salt & pepper (to taste...I like it saltier than Dakota does)

Put the cubes of avocados, tomatoes, 
and mozzarella in a bowl.
Drizzle with olive oil.
Add basil, salt & pepper.
Mix lightly. 
Enjoy.
(Best to eat it right away.
At room temperature.)


2 avocados (peeled, pitted, & cubed)
2 - 3 tomatoes (cubed)
1 ball fresh mozzarella cheese (cubed)
2 Tbsp extra virgin olive oil
2 tsp. basil (we used dried, but you could use fresh)
salt & pepper (to taste...I like it saltier than Dakota does)

Put the cubes of avocados, tomatoes,
and mozzarella in a bowl.
Drizzle with olive oil.
Add basil, salt & pepper.
Mix lightly.
Enjoy.
(Best to eat it right away.
At room temperature.)

Wednesday, January 29, 2014

February support/test groups!!

Still time to join my February groups!!! 



Join my Fabulous in February Challenge group and sculpt your way to a NEW you!!

Choose from 3 different programs, Slim in 6, Hip Hop Abs, or Brazil Butt Lift. All 3 workouts focus on slimming and sculpting your body! Slim in 6 is an easy-to-follow blend of fat-burning cardio and sculpting moves to create fast weight loss and body-shaping results. Hip Hop Abs – trainer, Shaun T shares his exclusive training techniques that target your upper abs, lower abs, and obliques while you burn fat. Just Tilt, Tuck & Tighten and you're on your way to a flat, sexy midsection. As a bonus, you will learn some cool dance moves along the way!! Brazil Butt Lift uses cardio, dance, and a unique training method to work your rear end from every angle. You’ll shape your gluteal muscles into that perfectly round Brazilian bum bum (that’s Brazilian for booty!). You’ll lift your butt to look great from every angle, and you’ll firm your butt and thighs and melt away those stubborn saddlebags.



**Must be on Facebook to join the group.  If you are not on Facebook, I can provide one on one coaching.

#hiphopabs #brazilbuttlift #slimin6 
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5 Day Shakeology Shed 









Who's ready to JUMP START your weight loss, increase your energy, and curb your cravings for junk food? I have a FANTASTIC 5 Day Challenge group coming up in mid February that is sure to get you off on the right foot!!!

**It is SUPER easy: you will replace one meal a day with Shakeology. You can follow your own meal plan, or I will be providing a 5 day fast track meal plan to really help you start seeing results in only a week!   This group starts on February 16...I need all commitments and payments by Feb 7th.


**Must be on Facebook to join the group.  If you are not on Facebook, I can provide one on one coaching.

#Shakeology
 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
 30 Minute Makeover
It is back again in February, and even better this time!!!!

The 30 minute Makeover!! PLUS 30 minute meals, included!!!

REALLY SERIOUS about weight loss, getting fit, or getting ripped? You need my 30 Minute Makeover group! Get your blood pumping with one of the 2 fantastic workout programs, Focus T25 or P90X3. Both are a workout in about 30 minutes! Both can provide AMAZING results. PLUS I will provide an online support group to keep you motivated and moving so you can achieve your fitness goals!
**Must be on Facebook to join the group.  If you are not on Facebook, I can provide one on one coaching.
  
#T25 #P90X3 #30minuteworkout #superdeal #shakeology
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
 21 Day Fix Test group


COMING THIS FEBRUARY: I am opening up a 21 day test group for a work out plan (30 min work outs you can do from home) a meal plan to follow and accountability from me and others doing along the same journey as YOU. No calorie counting--just good old portion control!

This is for you if:
-wanting to lose 10-15 lbs
-willing to commit to 30 min work outs
-willing to commit to checking in with me daily for accountability
-willing to improve your eating to help YOU get healthier

#21daytestgroup #loseweightin21days #30minuteworkouts #easyportioncontrol
**Must be on Facebook to join the group.  If you are not on Facebook, I can provide one on one coaching.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


  **Bonus - Nutrition + Fitness + Support= Success - Anyone that gives Shakeology a 30 day try with ANY group in February will not only accelerate their program results, but you will also receive a FREE shaker cup from me!!! The only catch is that you have to order your Shakeology through me. Message me for more details!


Message me for more details about ANY of my groups. I will help you get everything you need to participate, and help you find a smart path to good health!

Tuesday, January 28, 2014

21 Day Fix

Coming In February!!! This is THE WHOLE PACKAGE!!! Exercise and eating plan all in one! Message me or comment below, if you want to get the lastest information and updates
https://www.youtube.com/watch?v=O_5g5rh1ezY
 

Monday, January 27, 2014

Home Gym

Who needs a gym, when you can have Shaun T or Tony Horton in your house ANYTIME you want?!?!

Sunday, January 26, 2014

Beginners Fat Blasting Workout


Everybody’s got to start somewhere! These slimming exercises are perfect for those of us who have gotten some gusto to begin changing our lifestyles, but may not be sure how or where to start our workout routines to lose body fat. Though soreness is a good thing, working out too hard at the start can lead to injury and discouragement. This simple 10 – 15 minute beginner’s total body fat blasting routine will have you losing body fat and boosting your self esteem as you begin your journey to getting fit! When you are ready for more, Beachbody's Slim in Six is an excellent beginner program that delivers in six weeks. Below is from skinnyms.com

Perform the routine below 3 to 4 times weekly. For optimal results perform 4 times weekly.

Beginner’s Total Body Fat Blasting Routine:
**Side Lying Leg Lifts (Lie on your side with your head held up by your bottom arm folded. Slowly lift the leg facing upwards up, keeping your hips aligned. Let your leg down gently and repeat 15 times. Switch legs and do 15 reps as well).
**Body Weight Squat - Lower yourself in a wide stance with your feet under your knees. Go down to a 90-degree angle and come back up. Repeat 15 times.
**Knee Pushups - On the ground on all fours place your hands directly under your shoulders keeping your knees on the ground. Lower yourself gently to the ground and push back up slowly. Repeat 15 times.
**Hammer Curls - Standing upright holding dumbbells to your side, curl the dumbbell up until they nearly touch your chest. Slowly release and repeat 15 times.
**Crunches - Laying on the ground pull your legs up so your knees are bent. Without pulling on your head, lift your upper body up contracting your abs and return to the ground. Repeat 30 times if able to keep correct form

Saturday, January 25, 2014

80/20 Rule

Reminder: post your daily food diary in the comments!


Fitness is 20% exercise and 80% nutrition!  This seems to be posted everywhere lately, and it’s 100% true: Abs are made in the kitchen.  It’s the 80/20 rule.  When you’re trying to lose weight, 80% of your results come from your diet, and only 20% come from exercise.  Now, this doesn’t mean you can stop working out because that’s a huge piece of the puzzle, too.  But if the scale isn’t budging, you really need to take a look at what and how much you’re eating. 


You can work out 8 hours a day, but if you’re eating more calories than you’re burning, you will gain weight. Everyone burns calories at a different rate, and a lot of calorie estimations you get from the machines at the gym or calorie-tracking websites are created for the average body type.  They don’t take into account your body composition and your individual metabolism.  However, calorie-monitoring devices are incredibly accurate and can really help you monitor this.  If you track your food intake and your calories, and you create a deficit, you will get results.


Now, if you’re closely monitoring your calorie intake and creating a deficit, but you’re still not seeing the results you want, you need to take a close look at what you’re eating.  If your diet consists mostly of unhealthy, processed foods, you won’t see results.  The 80/20 rule applies here again.  At least 80% of your diet must consist of healthy, whole foods if you want to see your abs. Often times, we think we’re eating healthy, but to stay on track we need to check in and be real with ourselves about every other month.  I’m willing to bet you can think of one thing that you need to stop buying right now.  It’s that one snack that you keep going back to – your Achilles Heel.  It tacks on an extra 100 to 200 calories each day that you don’t even realize you had, and you don’t count it either.  So be honest and ask yourself, “What do I need to stop buying right now?”  Because that one thing is hindering your results, and if it’s not in the house, you can’t eat it!


Your food is your fuel!  Fuel your body for the results you want and deserve!

Friday, January 24, 2014

P90X3 vs. T25

www.beachbodycoach.com/mb5155
T25 vs. P90X3 - Which is better for me?

Love the idea of a 30 minute or less workout? Have you heard good things about T25 or P90X3, but you don't know which to choose? This might help....

T25 is a much faster, higher cardio workout. Trainer, Shaun T, keeps you motivated and encourages you to do your best! You are moving from the time the clock starts until the time the workout stops. YOU WILL SWEAT, and you will start seeing results quickly!

P90X3 focuses on resistance training and reps. Trainer, Tony Horton calls it muscle confusion. You are not gonna get bulky with resistance training, but you will build muscle faster, which will help you burn fat and maintain weight loss...once your body adjusts to the muscle building.

I have completed the T25 program and loved it. I am working through the P90X3 program and am really enjoying it too!

--------
Melissa's Fitness level recommendations. Personally, I believe that if you are determined enough, ANYONE at ANY fitness level could attempt these programs. Everyone will struggle at first because you are learning new workout routines each day for a week. once you get the hang of what is going on, it is easy to figure out the modifications, or to modify it to something YOU can do. I can help you figure out which program will better meet your needs.

---------
Equipment: T25 - comes with everything you need. You actually won't need any equipment until the second phase of the program anyway. The program comes with resistance bands, but I prefer to use weights (which are not included). A yoga mat or the Beachbody mini mat would be helpful if you are working out on a hard surface.

P90X3 - you will need weights or a resistance band...neither comes with the program, but can be ordered through Beachbody, or easily found elsewhere. P90X3 also uses a chin up bar, but it can be modified by using resistance bands instead and a door attachment instead.

Message me or comment below with your questions or for more info!!


Both programs are on sale, if you order a Challenge Pack through January 31!!!

Thursday, January 23, 2014

Coaching

The reason I love my job is because the main goal is to "END THE TREND" of obesity. I actually heard the CEO of Beachbody, Carl Daikeler, say this week "If you bought a program and aren't going to actually do it, send it back so I can give you your money back. I don't want your money. I want you to be healthy." Beachbody offers a money back guarantee! I find that amazing and now I'm on a mission! It's January and my goal is to have helped 100 people get on the road to health and fitness before December 31st. I want to motivate and educate and be an inspiration. Are you feeling like you could use some help getting to your weight or fitness goals? I'm on my journey and I'd love for you to join me!
http://www.beachbodycoach.com/esuite/home/mb5155?bctid=1125464270001

Wednesday, January 22, 2014

Share with a Friend





Today is share with a friend day!!!  Pick a friend and tell them about your workout program and/or eating plan, and how it is working for you.  Tell them what changes you have noticed.  If you energy has increased.  If the workout program is also encouraging you to stay focused on your eating habits or vice versa.  Tell your friends that you follow this blog, and find it full of useful information!  

**Bonus – Who is brave enough to post about it on Facebook, Instagram, Twitter, or other social media?

Why do I want you to share?  Because it KEEPS YOU ACCOUNTABLE!  If you tell others about your plan and progress, you will be more likely to stick to your plan and continue to make progress!

THEN, I want you to comment and tell me who you shared with, and how your conversation went!  Don’t forget to post your daily food diary!

Tuesday, January 21, 2014

I Don’t vs. I Can’t





This is so powerful!!!  The key to sticking with a healthy eating plan is to NOT feel deprived!  Saying “I can’t eat that” makes you feel deprived. Learn to say “I Don’t eat that” is EMPOWERING!

Monday, January 20, 2014

The Healthy Challenge of the week

Because making one small change at a time can greatly improve your overall health, I am starting 'the Healthy Challenge of the week'...

This week's challenge: Stop the Pop!!! Let go of the Soda! No soft drinks this week! This INCLUDES the diet stuff!! Click LIKE or comment below if you accept this challenge!!





--------------------------
WHY??? This is a MUST READ!!!

1. Weird Fat in Weird Places - Danish researchers discovered that drinking non-diet soda leads to dramatic increases in fat buildup around your liver and your skeletal muscles, both of which can contribute to insulin resistance and diabetes.

2. Diet-Soda Belly - It's not surprising that drinking all the sugar in sodas would cause weight gain, but what is surprising is that even diet soda will pack on the pounds. It is suggested that aspartame, which raises blood glucose levels, causes the weight gain; when your liver encounters too much glucose, the excess is converted to body fat.

3. Caramel Cancer-Causers - In 2011, the nonprofit Center for Science in the Public Interest petitioned the Food and Drug Administration to ban the artificial caramel coloring used to make Coke, Pepsi, and other colas brown. The reason: Two contaminants in the coloring, 2-methylimidazole and 4-methylimidazole, have been found to cause cancer in animals, a threat the group says is unnecessary, considering that the coloring is purely cosmetic.

4. Accelerated Aging - Diet or regular, all colas contain phosphates, or phosphoric acid, a weak acid that gives colas their tangy flavor and improves their shelf life. Although it exists in many whole foods, such as meat, dairy, and nuts, too much phosphoric acid can lead to heart and kidney problems, muscle loss, and osteoporosis, and one study suggests it could trigger accelerated aging.

5. Water Pollution - The artificial sweeteners used in diet sodas don't break down in our bodies, nor do wastewater-treatment plants catch them before they enter waterways, researchers have found. A recent test of 19 municipal water supplies in the U.S. revealed the presence of sucralose in every one. It's not clear yet what these low levels are doing to people, but past research has found that sucralose in rivers and lakes interferes with some organisms' feeding habits.

6. Mountain Dew Mind - Dentists have a name for the condition they see in kids who drink too much Mountain Dew. They wind up with a "Mountain Dew Mouth," full of cavities caused by the drink's excessive sugar levels. "Mountain Dew Mind" may be the next medical condition that gets named after the stuff. An ingredient called brominated vegetable oil, or BVO, added to prevent the flavoring from separating from the drink, is an industrial chemical used as a flame retardant in plastics. Also found in other citrus-based soft drinks and sports drinks, the chemical has been known to cause memory loss and nerve disorders when consumed in large quantities. Researchers also suspect that, like brominated flame retardants used in furniture foam, the chemical builds up in body fat, possibly causing behavioral problems, infertility, and lesions on heart muscles over time.

7. Whacked-Out Hormones - It's not just the soda that's causing all the problems. Nearly all aluminum soda cans are lined with an epoxy resin called bisphenol A (BPA), used to keep the acids in soda from reacting with the metal. BPA is known to interfere with hormones, and has been linked to everything from infertility to obesity and diabetes and some forms of reproductive cancers. The Centers for Disease Control and Prevention have pegged soda cans, along with restaurant, school, and fast-food meals, as a major source of exposure to the chemical.

8. Dead Birds - Ever heard of the "Great Pacific Garbage Patch"? It is a mass of plastic debris in the Pacific Ocean where things like soda caps (which often aren't recycled) and plastic fish netting float just beneath the surface of the water. Birds, sea turtles, and other wildlife mistake the debris for food and eat large quantities of the plastic, which they are unable to digest. Ultimately, the plastic causes them to starve to death. It's estimated that thousands of animals die this way every year.

9. Unknown Side Effects of GMOs - Take a look at the ingredients list for any soda and chances are most of those ingredients are derived from corn. As much as 88 percent of the corn grown in the U.S. is genetically modified to resist toxic pesticides or engineered to create pesticides within the plant itself. Thanks to lax government safety regulations, and tight corporate control over who gets to test these proprietary seeds, there are no human studies that can prove or disprove whether these crops are safe. Independent scientists have found that, in animals, genetically modified crops, or GMOs, are linked to digestive tract damage, accelerated aging, and even infertility. Most recently, scientists in France found that rats fed GMO corn for their entire two-year lifespan developed mammary tumors and died earlier than rats that ate non-GMO corn their entire lives.

10. It is an EASY change to make!! Think about it, your body NEEDS water to survive, and water is WAY less expensive that soda! Worried about Caffeine headaches? Switch to tea or coffee...and if you need it sweet, use REAL sugar or honey (your body knows how to digest that better than corn syrup).

Sunday, January 19, 2014

Tracking Food and Calories

One of the biggest questions I am always asked, “How many calories should I consume?” 

MYTH:  You need to cut your calorie intake back to 1200 calories in order to lose weight.

TRUTH:  Your body NEEDS fuel to function. It will be OK with 1200 calories a day for awhile, but eventually your body will go into starvation mode and you will plateau out with your weight loss.  If you are sedentary, your body should be taking in about 1600-2000 calories (depending on age), just to maintain your body function without gaining weight. Most women are at least moderately active, and would need about 2000 calories (men would be a little higher). So, when you are trying to lose weight, you definitely want to cut back on SOME of those calories, AND increase your activity.

Find out where you should begin when it comes to finding your calorie needs.  Go to this link and type in your information. http://www.freedieting.com/tools/calorie_calculator.htm.  The site will give you 3 numbers, use the middle number. This is your calorie target each day. Try to hit this number daily. You do not get points or extra credit if you are under - you will just be hungry and tired.  If you are still not seeing the results you want, be sure to check out tomorrow’s post. 





Tracking your food/calories is a MUST!  Get ready to track your calories daily. Yep, I'm dead serious...daily. No exceptions. Seeing what you eat each day will help you figure out if you are nourishing your body or giving it less that premium fuel. If you know your calorie target and you hit it daily YOU WILL SEE RESULTS. If you don't track, you won't. It's that simple. There are excellent tools out there like MyFitnessPal, LoseIt, and LiveStrong  that make it easy and convenient to track your food. If you are on MyFitnessPal, add me as a friend (my food diary setting are open) - my email is Melissa.blair27@gmail.com.


Today’s assignment:  Find your calorie target number and find a food tracking tool to try.  Post your number and the tool you are using in the comments.  AND post your daily food diary!

Saturday, January 18, 2014

Ultimate Reset

I had a rough December with my eating habits, and I am struggling to get back in the game. So, I am making myself accountable. I am planning to get REALLY serious about my eating habits. I will be doing a 21 day detox/clean eating plan, called Ultimate Reset. I have been wanting to do this for awhile, but it is encouraged that you keep activity light during the reset, to allow your body to rest and restore itself, and I didn't want to give up my workouts. However, I have heard amazing things about it, and I want to see how it can really improve my health. I can’t wait to get started!!!
www.ultimatereset.com/mb5155
 
It is always fun to do a program with friends. If you think you might be interested in joining me, message me!! I will be posting about my progress along the way.

Friday, January 17, 2014

Snacks



What do you snack on?  Here are a few of my FAVORITE healthy snack ideas!

  1. Veggies and hummus (so easy, and you can practically eat until you are stuffed)
  2. Hard boiled egg
  3. Apple
  4. Handful of fruit
  5. ½ whole wheat tortilla.  Spread 1 Tablespoon peanut butter (I use PB2, reconstituted) on tortilla, and then roll around ½ banana.  EXCELLENT pre-workout snack!!!  I freeze a handful of these to keep handy!
  6. Shakeology
  7. 1 serving of ANY NatureBox snack.  I LOVE Naturebox snacks and highly recommend them!!! Click here to check it out http://fbuy.me/lWhu.
  8. Yogurt with a small about of granola.  I don’t do this one too often because I like to avoid dairy.
  9. Popcorn.  I NEVER eat it plain.  I like to pop it in my air popper, sprinkle it with Parmesan cheese and flax seed, and a bit of REAL melted butter.
  10. Ezekiel toast with peanut butter or almond butter and a little homemade apple butter.

Thursday, January 16, 2014

Coming in February!!!



I have some AWESOME group support scheduled for February!!!  I usually run these groups on Facebook, but if I have enough interest, I can run them on a private blog too!


  • 30 minute makeover (Don’t worry, it will be different next month J) - REALLY SERIOUS about weight loss, getting fit, or getting ripped? You need my 30 Minute Makeover group! Get your blood pumping with one of the 2 fantastic workout programs, Focus T25 or P90X3. Both are a workout in about 30 minutes! Both can provide AMAZING results. PLUS I will provide an online support group to keep you motivated and moving so you can achieve your fitness goals! 

  • Fabulous in February – With this group, you get to choose from 3 different programs, Slim in 6, Hip Hop Abs, or Brazil Butt Lift.  All 3 workouts focus on slimming and sculpting your body!  Slim in 6 is an easy-to-follow blend of fat-burning cardio and sculpting moves to create fast weight loss and body-shaping results.  Hip Hop Abs – trainer, Shaun T shares his exclusive training techniques that target your upper abs, lower abs, and obliques while you burn fat. Just Tilt, Tuck & Tighten and you're on your way to a flat, sexy midsection.  As a bonus, you will learn some cool dance moves along the way!!  Brazil Butt Lift uses cardio, dance, and a unique training method to work your rear end from every angle. You’ll shape your gluteal muscles into that perfectly round Brazilian bum bum (that’s Brazilian for booty!). You’ll lift your butt to look great from every angle, and you’ll firm your butt and thighs and melt away those stubborn saddlebags.

  • Shakeology Shed – Jump start your healthy eating plan, or just give Shakology a try by replacing 1 meal a day for 5 days with Shakeology.  This group also includes a quick clean eating tutorial.



Message me for more details about any of my groups.  I will help you get everything you need to participate,  and help you find a smart path to good health!

**Bonus - Nutrition + Fitness + Support= Success - Anyone that gives Shakeology a 30 day try with ANY group in February will not only accelerate their program results, but you will also receive a FREE shaker cup from me!!! The only catch is that you have to order your Shakeology through me. Message me for more details!