goals

Gettin’ Fit & Fiesty

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I’ve been wanting to blog for a couple of weeks now.  But, it always seems to be the last thing on my list of 20 ‘to-do’ things every day.  I’m always too tired by the time I get to it! 
*  Spend time w/ kids = Check
*  Workout = Check
*  Errands (mail out samples, bracelets, grocery, dog’s nails clipped, etc.) = Check
*  Laundry and Vacuum = Check
*  Answer emails & do a little marketing on Twitter, Facebook, and Instagram = Check

You get the idea.  Tonight is different. I completed a 9pm – 3 mile jog after a stressful day (which included a flat tire at the ball park).  It was refreshing.  NEVER did I EVER think that I would say a 3 mile jog was refreshing!  Running is my time to reflect, talk to God, think about problems/find solutions, and remind myself of my personal goals and what brings me satisfaction.  Helping others to their goals makes me internally satisfied.  I want to beat the trend of obesity!!  (such an ugly word!)  But, I can only do it with a few souls at a time.  The BEST way I can help more people at once is by creating a team of people like myself and through them, we can help many more folks.  So, I have a nice little team of like-minded people on my Beachbody team under the “YourFitness-411” umbrella.  Some are there for the discount only, yet others are wanting to grow a biz and help others too.  I’m proud of all of them, because in each person’s own way, they are beating the trend of obesity!  I try to work personally with many of them to help them succeed with their health/fitness and to make extra money.  It can be difficult at times, but everyone knows someone who could lose a few pounds, and Beachbody offers tried and true successful programs, and being able to recommend a program that suits someone’s lifestyle & taste, then watching them succeed is truly gratifying.  My coaches (teammates) come from all over the country and have all kinds of different backgrounds.  Some are athletes, others are not.  Some have established careers, and others are getting educated.  I have people who have met their weight loss goals, and others who are just beginning.  Some have been my friend for years, run marathons, have injuries, are parents, new brides, bravely starting new careers, or even in the “INSANITY” workout infomercial!  We build one relationship at a time to help others.  I am proud of each of them. 
I wanted to share Tera’s story.  She’s been on my team for a while now, and I’ve seen her struggle in business and personal life, live in pain, raise a son, and yet through it all she smiles and has a passion to help others.  She’s honest and ready to teach others her strategies and bring them aboard our team! 

This is HER story, in HER words……

My story started a couple of years ago. I can’t remember exactly why, but I wanted to start running and to lose a few pounds. My sister told me about Lisa Parrish Bashford being a Beachbody coach, and since I knew who she was since she went to my high school, I decided to talk to her about it. Let me just say that Lisa rocks! She doesn’t just rock, but she IS my rock. I know this isn’t supposed to be about Lisa, but without her I honestly wouldn’t be where I am. Ok…back to my story. I had neck surgery 2 1/2 years ago, and was having trouble recovering those muscles in my neck/shoulder area.  I started with PT…but that wasn’t helping on its own, and I ran out of cash to pay for more.  I then found an awesome Chiropractor, who finally got me on my way to less pain.  Once I started talking to Lisa, I learned much more about strengthening my shoulder/neck muscles, and along with my Chiropractic treatments I started to feel human again.  I still have some pain, but I don’t let that stop me because I know now that the stronger I can make those little muscles in my shoulder/neck area, the better I’ll feel. 🙂   Then, Lisa told me about Shakeology and I wanted to try it, but couldn’t make myself pay that much money. I’m a single Mom, and extra money is hard to come by. So, when Lisa said she was having a 7 day Shakeology challenge I couldn’t pass that up. I absolutely LOVED Shakeology! I decided I had to find a way to get it each month. I adjusted my budget and the rest is history. I can’t live without it now! I continued joining Lisa’s challenge groups to keep myself on track. Then, last February I decided to save a little cash by joining up as a coach.  Now I just can only hope to inspire and help as many people as my own coach does.  We are all part of a great team, and a great company. It’s win-win all the way!!

Tera pretty picTo join Tera’s team or simply learn more about her, visit her Facebook page called “Gettin fit and feisty” at http://www.facebook.com/TeraShull24        She’s an amazing coach & leader.  Allow her to help you too!  Experience is the best teacher. 🙂

Back to the Basics Never hurt Anyone! – Strengthening w/ free weights 411

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Strength train!  Build Muscle!  Muscle burns more calories than fat! Yadda Yadda….you all have heard this before. You know what it means, but do you know how to do it? Do you know where to begin? Most don’t….so here’s the 411 on the basics of muscle-building.

I do not like the machines at the gym. (My opinion!) They work 1-2 muscles at a time in one direction. I don’t have time for that. I need to be able to work many muscles at one time and get on with my day. I also like to work them in functional patterns and movements which I use on a daily basis. Free weights allow that. For beginners, I recommend getting some free weights. Start w/ 5 lbs. It’s not a bad idea to get some 7-10 pounders too. The exercises should be done slowly so that your muscle is carrying you through the movement, not the momentum carrying you through. Do reps of 8-12. The last 3 of each should be difficult. If it’s not…increase the weight or go up to 15 reps. Repeat the exercise & reps 2-3 rounds. Do not compensate with other muscles….keep the rest of the body still (this uses core strength) and there are always ways to make the exercise harder. =) That’s what therapists do to patients…..always make it more difficult to showing progress! Stay within your pain-free range of motion with all exercises.
You can also do these without free weights too, or use objects around the house as weights.
I will give you 3 exercises for your butt and thighs to start. Back to the basics. It never hurts to re-examine basic form.  Stay tuned for more exercises!

SQUATS: free weight in each hand. Stand about 1-2 feet in-front of the couch. Slowly bend knees, and stick butt out until butt touches couch and then stand up. Having knee pain? Don’t go so deep. Important facts: to avoid future knee pain, keep knees behind toes at all times! Weight should be through heels. Do not allow knees to lean towards each other!! Keep knees apart and it works the butt more.

LUNGES: Free weight in each hand. Stand w/ feet shoulder width apart and take a LARGE step forward w/ one leg. Slowly bring pelvis straight down towards floor keeping back straight. Slowly raise up. This is a balance exercise also. No need to go lower than 90 degrees of knee flexion (bending) for knees. Weight should be on front heel and back toes. As with the squats, if it hurts, don’t go so deep. Stay within your pain-free range of motion.

DIAGONAL: stand feet shoulder width apart. Put a weight by your left foot. Without moving your feet, tighten your core and slowly squat down and pick up the weight with both hands and act as though you are going to transfer it to a shelf above your head on the right side of your body. Return weight to left foot. Your feet should not move, this is an overall strengthener into a PNF (diagonal) pattern. Do 8-12 reps and repeat on the other side. You will want a heavier weight for this exercise.

Remember….going until the muscle fatigues is key!! Then, eat protein post workout to supply muscles with the ability to heal faster so you are ready for tomorrow’s workout.

If you are looking for ways to advance these exercises, contact me on facebook at www.facebook.com/YourFitnessInfo or my website at http://www.YourFitness-411.com.

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Do you need a VISION for 2013?

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2013 is a New Year…which means that it’s a fresh beginning for YOU!  Question is, do you want to make that change?  How badly?

Resolutions typically are forgotten by the end of January.  But, goals aren’t forgotten, they are always being attempted and then once achieved, a new goal takes its place.  So, do you have some large goals for 2013?  Do they seem overwhelming? Here are some tips to keep it simple.

It’s much easier to accomplish small goals that lead to the large one.  And, while doing so, you cont. to have a sense of accomplishment which keeps one motivated!

  • Example:  Instead of thinking, “I want to lose 20 pounds.” Think of it like this: “I want to lose 2 pounds, 10 times.”  That seems much more doable and less stressful.  Take the pressure off and stay focused.  Starting to lose that focus and motivation?  Then, it’s time to contact YourFitness-411 (that’s me!) to get back on track.

Create a Vision Board and place it where you will see it daily. 

  • Your vision board will consist of a poster board covered with pictures, words, places and phrases which have special meaning to you. It can be as big as you like.  Get into a quiet thinking mood while you put your board together.  Focus your thoughts on how you want your life to be. Imagine yourself living that life. What do you want it to look and feel like? Who do you want in it? By identifying the people, places, situations, and things you want in your life; you will be consciously presenting your desires to God and the universe. This activates the power of the vision board. – Christine Parrish
  • Focus on that vision board a little each day and by doing so, you may see those objects on the vision board become reality!  To learn more, check out this website:  www.myultimatelifevision.com

Find an accountability partner. 

  • Whether your goals pertain to business, spirituality, fitness, healthy eating, education, etc…having someone in your corner to chat with and continue to push you towards your goals is important. Did you know that accountability is the #1 thing that pushes people to succeed in weight loss?  Finding the right accountability partner may be challenging.  I can help with that.  I mentor many online fitness groups and it seems as though people seem to pair up in those groups and help one another.  An accountability partner does NOT need to be physically in your life…you can be held accountable via social media and fitness groups online too!

Remember…goals.  Keep them simple, envision accomplishing them daily, and have someone there to push you on the weak days and celebrate your successes.

Weight loss is the #1 ‘New Year’s Resolution’ each year.  And, unfortunately, Americans are flubbing it up.  Obesity continues to be on the rise, and now CHILDREN are becoming obese and having shorter life spans.  This is uncalled for and 100% unnecessary/preventative.  Americans are used to getting whatever they want and quickly.  How can we teach our kids patience when society is all about ‘the faster the better’ in regards to EVERYTHING?  The best accomplishments in life didn’t come overnight.  They took work, dedication, discipline, patience, and time.  Remember that if one of your goals is weight loss…..you didn’t get that way overnight, so don’t expect to lose it overnight either.   The journey will make you stronger and more appreciative.  New year, New You in 2013!

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Activate your motivation button

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Confession:  I do not always eat healthy and I definitely have my food weaknesses. (I even sometimes experience emotional eating! GASP!)  But, want to know what keeps me mostly on track and motivated?  My workouts.  I’m always telling you that your food choices are 80% of your success, and I believe this is true.  BUT, before you roll your eyes, try thinking of it this way…… My workout is the thing that helps me make good food choices.
* What I eat effects my workouts & how well I complete them.
* What I eat AFTER a workout effects my muscle recovery and how I feel the rest of the day.
*  If I’m going to bust my ass in a workout, I don’t want to ruin it with poor food choices.
*  Less pounds on my joints, makes my workouts better.
So, even though your food choices account for 80% of your success, I use my workout to help me stay motivated with food choices.  I’ve eaten the wrong things before a run before and had HORRIBLE runs, then I’m angry at myself.  And, if I don’t eat/drink well enough post workout, then I get hour long headaches and my joints/body aches.
Once again, proving that EXERCISE + NUTRITION = SUCCESS.
They work work together to help the body achieve goals.
PEOPLE: I think about you guys all the time and how I can motivate you and keep you healthy!!!  I am constantly thinking of new ways to explain things to you.  And, by doing this for YOU, I’m doing it for ME too.  It helps keep me on track.  So…..THANK YOU! 🙂

I’m sorry you feel that way.

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Yes, I am a Team Beachbody Coach.

Does that scare you away?  Intimidate you?  Make you roll your eyes?  If so, I’m sorry you feel that way.  It’s brought me great joy in helping others (which I often do for FREE) and has helped me lose 15 pounds, meet fitness goals, and cont. to be held accountable.

Two years ago, I was chatting with a highly educated and respected co-worker (physical therapist) and she told me she was a Team Beachbody Coach.  At that time, I was working minimal hours as a therapist because I was staying home and raising 2 children, and was finding the desire to coach a team or somehow help others.  Being a Team Beachbody coach seemed to fit that need, yet I was concerned with marketing, pyramid schemes, and didn’t want to fail or embarrass myself.  After praying about it for almost 2 months and educating myself on the company, I signed on in October 2010.

Within months, I climbed the ladder to ’emerald’ status and hope to cont. climbing, but for now, I’m feeling pretty comfortable with where I am.  Do I make a lot of $$ every month?  Nope.  I make extra to pay for fun things for myself and the family.  It has paid for a new grill, my Sports Nutrition Class, some bills, etc.  But, even though the cash is helpful, I’m more interested in actually ‘helping’ people get started in the right direction.  As a coach, you do not HAVE to start your own business, assist others, or let it be known that you are a rep for Team Beachbody.  I chose to take this path with the title.

I mentor FREE 30 day challenge groups to help educate people on starting to lose weight, get stronger, start a running program, and much more.  I started a facebook accountability page that has taken on a life of its own, and I recently started a running group that is EXTREMELY supportive of one another (did you know that runners are comedians?  I seem to have a few in this group 🙂 .  I receive texts and emails almost daily from friends/clients (all over the world) telling me of their small and large successes and it pleases my heart.  Seeing someone smile because they are in a smaller jean size….honestly, is better than that $30.00.  I REALLY enjoy it.

Team Beachbody coaches (reps for the company) often get a bad reputation, or for some reason are just not well liked by some.  You will often times hear false statements about us from other company reps.  I’ve heard many myself and try to set the record straight.  We are not pushing a product…..we are sharing what has worked for us and hundreds of other people.  It’s proof positive.  I mentor people and DO NOT require them to use ANY Beachbody products.  I really don’t care…I just want you off the couch, moving your body, and stop drinking soda. 🙂   I want to see you succeed. 

Coaching has been a blessing to me, personally.  I found a product, Shakeology, that has helped me control my diagnosis of Ulcerative Colitis.  I have pride in saying I have completed P90X and the INSANITY program (2x!).  Since becoming a coach, my running skills have gotten stronger and I have completed 3 half marathons, a full marathon, and numerous 10K & 5K races.  Talk about checking things off the bucket list!  I have lost 15 pounds and am working on losing another 10…..never to see again!!  My eating habits have changed for the better and I am MUCH more educated on proper choices for my family (kids) and myself.  I want my children to live healthy lives without the worry of weight gain, sore joints, disease, and fatigue…and what better way for them to learn that to watch me and live it!

So, you can smirk, roll your eyes, sigh, etc. as much as you want about the fact that I am a Team Beachbody Coach.  You can ‘dislike’ my facebook business page if you must.  But, I hope you realize that my page, my mission, and my desires go beyond a title, they are about personal accomplishments for you and for me.  They are about getting into that smaller jean size, chasing your kids to the bus stop, crossing the finish line of your first 5K, not taking medication for disease that can be controlled through diet/exercise, and being able to look at yourself naked in the mirror without grimacing.  (Who doesn’t want to look good naked?)

Team Beachbody has done wonders for me personally and professionally.  I have found support through other coaches on personal levels….including spiritually.  Having the title of “Beachbody Coach” makes me want to ‘look’ more fit…….so that I can cont. to be proud of owning that title.  It’s my accountability.  It’s a part of what cont. to push me forward.  And, I WILL meet my personal and professional goals….one day at a time.

I don’t know where this title will lead me in the future, but right this very moment, it’s allowing me to help others.  And, isn’t that what we are on Earth to do?  Help others and bring them joy which developes joy within ourselves?  Whoa…is that getting deep or what? Ha! 

Decide.  Commit.  Succeed.

For more information (411)….you can find me at www.facebook.com/YourFitnessInfo or my website at www.YourFitness-411.com