The FITNESS REVOLUTION Is Here!!!

Overall, as a country and even a world, we are fat. Plain and simple. Sorry for not beating around the bush, but it's true. And the fact that we are so fat is the largest contributing factor to the serious health crisis facing us today. The fact that the big corporations are lobbying Congress to get subsidies and tax breaks to keep their crappy food cheap makes cash strapped Americans torn between saving money by buying the cheap crappy frankenfood or spend more for the healthy, organic, real, whole foods that will keep us healthy. When we fill our bodies with things that provide no nutrients but loads of calories, our bodies stay hungry until it is satisfied with real nutrients. So we end up consuming tons more calories than we really need but starving our bodies of nutrients at the same time.

Add to that the fact that we sit on our fat butts way more than we should, regardless how many calories we eat. We sit in front of the TV watching shows or playing video games, we sit in front of computers, we drive everywhere, regardless how close it is. Our kids' schools cut PE programs to save money because they are forced to make cutbacks. No matter how you look at it, we are not moving to the level our bodies need in order to maintain optimal health.

That is why I, Rebecca Ingham, have decided to start a "Fitness Revolution". We need more opportunities to get out and get some exercise in. We need to challenge our bodies and minds to push beyond whatever limits we set upon ourselves. We need someone who is caring enough to help us but tough enough to push us when we want to give up. That person, in this sense, is me and I want to invite you to join my "Fitness Revolution". There are a couple of ways you can do that.

1. Go to www.Meetup.com/DesMoinesFitClub if you are in the Central Iowa area to find when and where classes will be held. If you are not in the Central Iowa area, you can still get help from me by going to www.ExtremeHealth4Life.com and clicking the "Join" tab then choosing to sign up as a FREE member or join THE CLUB for $2.99 a week (billed quarterly). You can look at the comparison chart to see which will best fit your needs. Then you can pick a Beachbody program or hire me as a virtual personal trainer for $29.99 a month or $274.99 a year (let me know if you are interested in this option and we will set up a time for the intitial consultation and set up the plan).
2. You can also become partner (or fellow soldier, as I like to call those that have joined me) in this mission by becoming a coach with Beachbody and taking health and fitness into your community or helping me bring it to Central Iowa. I can help you every step of the way. For more information on becoming a coach and taking the revolution to your area, email me at Inghamconsulting@gmail.com with your name, phone number, best time to call you and why you want to be part of the Fitness Revolution or go to www.ExtremeHealth4Life.com and click "Coach" and sign up after reading the information on the website. Alone, I can do this, but will never reach as many people as we can as a group.

The time is now to make changes in your life. We all put things off too long, telling ourselves "I'll start exercising when....." or "I'll start eating better on Monday" or "My grandma lived to be 95 and smoked and was overweight and...." blah, blah, blah..... The only time we have is this moment and every time we let the moments pass us by, we miss the opportunity to make changes in our lives that can seriously change our future and that of our family. Stop making excuses and join me as a participant, solider or best yet, both!!!

Hey Des Moines! We're FAT!!!!!

Sorry to be so blunt, but we are. There was an article recently published on MSN that listed and graded the fattest (and healthiest) cities in the US, and we are #39 and have a C-, respectively. NOT GOOD!

I know that not everyone that reads this blog is in Des Moines or even in Iowa, but this goes for the rest of you too. If you live in a city that isn't getting an A or at least in the top 10, you have work to do too. It really makes no sense to me anymore why people are still FAT! There is SO MUCH INFORMATION out there about what food is bad and what is good, that you have to get up off your butt and break a sweat for AT LEAST 30 MINUTES A DAY (60 is even better), you can't eat and drink crap and expect your body to take care of you. IT REALLY IS THAT SIMPLE! Take care of your body and it will take care of you. I'm not suggesting that if you do everything right that you will never get sick, but you sure do increase the odds dramatically in your favor!

Here is what I'm proposing: I am starting a FITNESS REVOLUTION here in central Iowa. I am looking for people that feel just as passionately about reversing this trend to help me out. If you are someone that feels now is the time to turn this around, I want to talk to you.

Now, for those that somewhere else in the country, this doesn't count you out. Like I said, if you live in an area on this list that isn't getting an A, then your area needs attention too. It all starts with us. If you want to start a fitness revolution in your area, I would love to help you out with that. PLEASE CONTACT ME! If we can do it in Iowa, we can do it everywhere else, with the right people.

Here is what I am looking for in Des Moines, but we can definitely do the same or something similiar in ANY TOWN IN THE USA! I need help and our country needs help. Get on board NOW for you, your family, your city or town and your country. This is something that can still be turned around, but it takes people like you and me to get the ball rolling.

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We are starting a fitness revolution here in central Iowa and have a few different income earning opportunities for the right fitness professional or fitness enthusiast. We have many things going on here in central Iowa and we need help to pull it all off, so if you are the right person, here is what we have:

* Virtual Wellness Coaching with Beachbody-
o helping people both in our own backyard as well as all over the country and world, through the Beachbody website & tools.
o sharing a variety of fitness options so people get the best workout for them.
o sharing a variety of diet and nutrition ideas so people get the best nutrition available to them.
o this is an independent income opportunity

* Body Power Boot Camps-
o We will be teaching 3 classes a day, M-F in parks around Urbandale
o home park will be Lion's Park, 72nd & Aurora
o will do a variety of workouts with the campers
o will pay you for helping with classes or teaching a class as an independent contractor

* Body Power Free Fitness Saturdays-
o doing workouts on Saturday mornings at Walker Johnston Park
o gives people an idea of what Body Power Boot Camp is like
o introduce people to some of the Beachbody products
o will pay you for helping with class or teaching a class as an independent contractor

* Fit Club-
o workouts on Wednesday evening
o if you want to start your own Fit Club, you can do another night and we will help you get it started
o can help with Wednesday also
o will be in a different park around the city throughout the Spring, Summer & Fall.
o this will be a way to introduce the public to different kinds of Beachbody workouts.


At this time, I only need 3-4 people, so if you are interested, please respond quickly. You can help with any of the the classes, but since we will be referring to & using the Beachbody workouts & products quite a bit, you will need to become a Beachbody coach to be considered for any of the classes we are offering.

These sorts of classes are taking over the fitness industry & helping people get fit & healthy in ways that have never been seen before. There isn't really anything like this in central Iowa, at this time, & is a great way to make a good & possibly incredible income, while helping our community become amazingly healthy.

If you are interested, please call Rebecca at (515) 710-9483 or email with your name, phone number, why you are interested in helping us (fitness background or motivation; remember, you DON'T have to be a fitness professional, just passionate about fitness. You also definitely CAN be a fitness professional as well), & best time to call.

I know that with the right people helping with this revolution, the Des Moines area can & will be one of the healthiest, fittest cities in the country. Are you ready to take on this challenge with us?

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Ok, now is the time. If you want to help me with my "Fitness Revolution" or be a participate (or both!), email me, call me or comment me. The time is now!

WIN IT WEDNESDAY: P90X!!!!!

Hey blog fans!

So, last week, the computer was misbehaving, so I missed getting a "WIN IT WEDNESDAY" posted. The week before, for reasons I don't quite understand, no one won the weekly prize. So, I decided to kick it up a notch and do one BIG prize for the month of May! So, this will go on until June 2nd, but don't wait until then to register, because I withhold the right to make my decision at anytime (say, commenter # 27 gets to win, for example). I will have a comment number in my head that won't be revealed until June 2nd and the person that is that commenter will win the full, brand new P90X! Could be #1, could be #15, could be #49, you never know, so make sure you don't wait til the last minute!

Here is the rules for this month's "WIN IT WEDNESDAY", P90X style:

1. Go to www.ExtremeHealth4Life.com and register as a FREE customer (if you are already a FREE member or Club member of mine, then you don't have to register again, just give me a quick reminder that you are when you leave your comment).
2. Be a follower of this blog (pretty easy, click the Google "Follow" button to the left (again, if you are already a follower, then this step is already done!).
3. Comment telling me a reason why YOU should get P90X; whether it is because you've seen the commercials but haven't taken the step to buy it; you want to be ripped like Tony Horton or Drea or anyone else in the program; you need to get off your butt and get back into shape; whatever YOUR reason is).

That's all you need to do! Like I said above, I'm going to choose a comment number that will be the winner, but no one will know that number until June 2nd.

As further incentive, I will offer 10% off any one Beachbody product to everyone that does #1-#3 above; you just have to let me know what product you are interested in and I will let you know the ordering process from there (since I am offering this on my own and it is NOT a Beachbody promo, you won't get it by ordering directly through the store on Team Beachbody).

So, whacha say? Ready to win? Get going on it folks!!!!This will DEFINITELY be a great prize to any of you!

Let me know if you have any questions at all.

The First Few Weeks Are Tough!

Ever get excited to start working out then hit the wall a couple weeks or so into the workout? It's definitely something that happens to many of us. Having a partner helps to keep you motivated! Someone in your family, a friend or a Beachbody coach, like me! You can find out more at www.ExtremeHealth4Life.com or leave a comment too! I am here to help you in any way I can!

On a side note, be sure to check back here tomorrow (Wednesday, May 5th!). There is going to be a HUGE "Win it Wednesday" prize that you are definitely going to want to get in on!

Great interview with Mr. P90X, Tony Horton

Tony Horton is no young pup, as he mentions in this interview. But, he hasn't always been in this great of shape either. He used to be one of those scrawny, skinny kids that lived on junk food, but one day woke up and realized there had to be a better way. He started training towards a healthier, fitter body while he was pursuing an acting career, but soon his results got noticed and then began training others to get the same type of results. It was after he began training a variety of celebrities that he was noticed by Beachbody CEO Carl Daikeler, and the rest, they say, is history.....

For more information on P90X, Beachbody coaching opportunity or the amazing nutrition products, go to www.ExtremeHealth4Life.com or comment me below.

Sheryl Crow does P90X!

Most of us know who Sheryl Crow is, either from her wonderful music (All I wanna do is have some fun.... oops, now that will be stuck in my head the rest of the day!) or her relationship with Lance Armstrong or most recently her guest appearances on "Cougar Town" (LOVE that show!). What I bet a lot of you DIDN'T know about her is she is a P90Xer. Just a little more proof about just how amazing Tony Horton and this workout is and that it crosses all boundaries as far as who it appeals to (and I don't know about you girls out there, but I sure wouldn't mind looking a little more like Sheryl Crow!).

For more information about P90X, go to www.ExtremeHealth4Life.com or comment below with any questions or comments.

Workout Muse- You Gotta Try It!

I recently discovered this handy dandy set up called Workout Muse. It's something that anyone who is a personal trainer, boot camp instructor or other type of instructor ABSOLUTELY MUST HAVE! No more watching the clock, instead of your clients, where you eyes really should be. And if you aren't an instructor of any kind but do workout and want something to kick it up a notch, then there is something here for you too.

Just for today, April 15th, 2010, they are offering a special Tax Day Giveaway where you can get 35% off ANYTHING in the Workout Muse store. UNHEARD OF!!!! You absolutely MUST CHECK THIS OUT! All you have to do is go HERE, shop til your hearts content, then when checking out, use coupon code wmtaxday.

This coupon code is only good for today, April 15th,

but there are always great deals to be had at Workout Muse (just not quite as good as this one, so don't miss out!).

There is also lots of free stuff on the website, Workout Muse downloads, workout videos and more. Check out this video to learn more about Workout Muse and what all they have to offer. I'm telling you, this will change how you workout!

You too can have Tony Horton for your personal trainer!

Tony Horton's One on One series is AMAZING! Better yet, not only can you get a new workout each month, but you can also buy the DVD's you missed from previous months. And as always, Club members get to knock off 10% off retail and Coaches get 25% off retail! Email me at InghamConsulting@gmail.com or go to www.ExtremeHealth4Life.com for info.

WIN IT WEDNESDAY! Tony Horton's One on One "100/30/20"

New addition to the Extreme Health 4 Life blog: WIN IT WEDNESDAY! Each Wednesday, I will list something that you are eligible to win, from Wednesday to the following Tuesday. Here is this weeks prize: Tony Horton's One on One "100/30/20" DVD for the month of April. To make this even better, the winner (and anyone that purchases the DVD too) will get a FREE sample of Chocolate Shakeology as well as recipes and more!

Mine is on it's way, so I can't say first hand how awesome it is, but, knowing Tony and his work, pretty confident it will be as amazing as everything else he does! Check out the video and you can also go to Tony Horton's One on One to check out more information about it.

The One on One series is a monthly DVD that you can subscribe to and get a new workout each month. After just a few months, you will have a great library of workouts, and each one is completely different from the last! You will never get bored with Mr. Horton around, that I know for sure!

To qualify to win, I have just a few quick and simple things to do.

1. Be a follower of this blog (if you aren't already, just click the box to the left).
2. Subscribe to my newsletter (the box over to the right).
3. Leave a comment about what your motivation is or would be to be more fit and healthy than you are at this moment. (Comments are moderated, so they won't show up right away. As long as they show being submitted by 10:00PM, it's all good!)

That's it! Pretty darn simple, and you have until 10PM Tuesday, April 13th. Winner will be chosen and posted on Wednesday, April 14th, and there will be a brand new WIN IT WEDNESDAY next week. And just think, next time you will only need to do the comment if you have already done #1 and #2!

To learn more about Beachbody products, click HERE.

To have me as your very own Beachbody coach, click HERE.

To learn more about the Beachbody club, where you get 10% off ALL Beachbody products, click HERE.

To learn how to become a Beachbody coach, helping others live a healthy lifestyle, and get 25% off ALL Beachbody products, click HERE.

Do You Want a Firm Butt & Lean Legs?

Want to know the best exercises to firm up your butt? Want the best
interval training programs to burn fat from your legs?

Good, because I've got them here for you today! All thanks to Women's
Health magazine contributor, Craig Ballantyne (he's also designed
workouts for Shape, Prevention, and Muscle n Fitness Hers).

Back in 2004 Craig created a program called "Booty for Life" for a
personal client. And while that program was awesome, he spent an
entire week last month improving the workouts AND adding a brand
new 4-week fat burning, butt-firming phase to the program...

...and he renamed it, "Booty for Wife (& all the single ladies!)".

Why did he rename and redo the program?

Well, the original name was bit of a joke, and it was a little too
close to "Body for Life", and Craig didn't want anyone (i.e. Bill
Phillips) to get upset when his Booty program got really popular. So
he made a simple little name change...now he just has to hope that
Beyonce doesn't sue him!

But seriously, and more importantly, Craig updated the original
program and added 3 new workouts & some booty-building exercises to
the plan, including:

- Lateral lunges
- 1-leg bodyweight deadlifts
- dumbbell lunges
- kettlebell swings
- dumbbell deep step-ups
- 1-leg bodyweight bench squats

Those go with all of the other booty exercises in the program,
including split squats, 1-leg hip extensions, regular step-ups, and
reverse lunges.

And Craig subbed in more bodyweight exercises so you don't need to
use dumbbells as much for the rest of the workouts. Some of the new
exercises you'll get are:

- Stability Ball Cross-Body Mountain Climber (great for abs/obliques)
- Close-Grip 3/4 Rep Pushups (awesome for sculpting your triceps)
- Stability Ball Pike (for hard-core abs)

Plus, you'll get SIX different fat burning interval training
programs, and interval training has been shown to reduce thigh fat
in research studies.

Whew. There's a lot in there for you, and to celebrate the re-release
of Booty for Wife, I've asked Craig to put together an amazing
special offer just for you.

You'll get all of these for free...

1) The TT Booty for Wife (& all the single ladies) 12-Week Program
2) The TT Female Bodysculpting 4-Week Workout
3) 30-Days in the TT Member's Website & Forum
4) The TT for Hot Chicks 4-Week Workout
5) The TT Hard-Core 4-Week Workout

...when you get your half-price copy of the Turbulence Training for
Fat Loss Program for only $19.95.

(That's $10 less than if you were to buy Booty for Wife on its own!)

So you could get Booty for Wife for $29.95 or you could get Booty
for Wife plus Turbulence Training plus all of those other bonuses
all for only $19.95.

I think that's an easy choice, don't you?

Click here to get this amazing special offer today:

BOOTY FOR WIFE

Plenty of time to sculpt that booty before you hit the beach on your
next holiday!

Awesome Deal To Get In Shape For Summer

Would you rather look like this

 or this?

Then you have to check out the deal Beachbody has for a limited time!

You love a deal and I love a deal and Beachbody has a great one to get us all ready for shorts and swimsuits! It's called the "Slim and Shake Special" and here are the details:

Beachbody's "Slim and Shake Special"

Reshape your body in just 6 weeks with Slim in 6® and Shakeology®. Thousands of people have lost up to 25 pounds in 6 weeks with Debbie Siebers’ breakthrough system—and you can too. And what better way to step up your weight loss efforts than with Shakeology, the Healthiest Meal of the Day®. Each shake helps you increase energy, become more regular, lose weight, and feel great.* And, FOR A LIMITED TIME, when you buy the two together, you’ll get 25% off Slim in 6. When you choose Home Direct, our monthly autoship program, you get FREE basic shipping every month, plus 2 FREE gifts.       Price: $164.84  The fastest way to a slim body Slim in 6 will reshape your body in 6 short weeks. The secret is Debbie Siebers' exclusive Slim Training® technique, which combines fat-burning cardio with light resistance moves to help you slim and sculpt your body without bulking up. You'll shrink your midsection and get slim, sexy thighs, hips, and arms. Order now and get Debbie's 6-Day Express™ Diet Plan to help you lose up to 6 pounds and 6 inches in your first 6 days—guaranteed! 3 workouts for amazing body-slimming results Start It Up! Introduces you to the basic Slim Training moves for burning calories and reshaping your body. (36 min.) Ramp It Up! Helps you burn more calories each day to accelerate your results. (57 min.) Burn It Up! Takes slimming and toning to the next level to complete your body reshaping. (64 min.)

Tools for tracking your progress Simple Steps to Success! This guidebook helps you get the most out of your program for your best results. Step-by-Step Nutrition Guide. Helps you make the right food choices so you lose weight faster. Motivational calendar. Lets you chart your progress. Tape measure. Watch the inches melt away! Free online access. Get diet and fitness tips and amazing peer support. Plus 2 Bonus Workouts Slim & 6-Pack. Advanced abs routine for flat, sexy abs. (16 min.) Slim & Limber. Flexibility routine to revitalize you on your days off. (17 min.) Plus 3 FREE gifts 6-Day Express Diet Plan. Helps you lose up to 6 pounds and 6 inches in your first 6 days. Also includes a handy measurement card. Cardio Core! Express. New moves to burn fat while tightening and strengthening your core. (30 min.) Slim Training Band. Burn fat and tone muscle even faster. Shakeology. The Healthiest Meal of the Day. Why you need Shakeology now* Shakeology can help you: Lose weight Reduce cravings Increase energy and stamina Promote healthy digestion and regularity Lower cholesterol1 Tastes delicious, too. How Shakeology works Ingredients derived from whole-food sources deliver the daily vitamins, minerals, and other nutrients your body needs to curb cravings, allowing it to shed stored fat. More than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke. Fiber, prebiotics, and digestive enzymes help your body gently eliminate toxins more efficiently and promote better absorption of nutrients.* What’s in Shakeology Protein and essential amino acids help build muscles and reduce food cravings. Prebiotics and digestive enzymes aid in improving digestion, regularity, and nutrient absorption. Antioxidants and phytonutrients help counteract free radical damage that can lead to degenerative diseases. A daily dose of vitamins and minerals provides your body what it needs to function for optimal health. FREE gifts when you sign up for Home Direct, the monthly autoship program FREE shipping every month† 2 FREE Workout DVDs in your first shipment† FREE Shakeology Shaker Cup in your second shipment 6-Week Money-Back Guarantee Debbie guarantees you'll reshape your body in 6 weeks—or your money back. You have 6 full weeks to try Slim in 6 and Shakeology for yourself. If you don't get the results you want, or if you're not 100% satisfied for any reason, simply return it within 6 weeks for a full refund of the purchase price (less s&h)—no questions asked. But keep the 6-Day Express Diet Plan, Cardio Core! Express, and Slim Training Band as Debbie's gifts. Don't forget to get your Shakeology on Autodirect to save even more with the free shipping and the free workout DVD's! You won't want to run out of your Shakeology once you've been using it for even a week! Please feel free to ask me any questions about Slim in 6 or Shakeology. I'd love to hear from you!

What is Tabata Training?

I've been hearing for awhile now about interval training, as well as advising my training clients about this way of training in order to get maximum results. The Beachbody programs revolve around this way of training as well, which can definitely be seen in programs like Insanity, for example.

One way of training that I've just learned about is called Tabata. Tabata was developed by a man named Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. They did a study on comparing the effects of moderate intensity endurance(aerobics) and high endurance intermittent training (tabata training intervals) on VO2 max and anerobic capacity and found that results are greater when using intervals as opposed to steady paced workouts.

Tabata training can be done using strength training, cardio or a combination of both. You will do 8 rounds of an exercise, 20 seconds high intensity, 10 seconds rest, for a total of 4 minutes. You will need a timer (my favorite is the Gymboss) to keep track of your time and rounds.

There are many ways to set up your Tabata workout, but you can find one of my favorites here.

Tabata training is for everyone, but true beginners may need to work at a 15/15 time or even 10/20. But don't cheat yourself; work at the 20/10 as soon as you can. That way you will see the results you want as quickly as possible.

Let me know how you are using Tabata, what you like about it and what is challenging for you. I'd love to hear how it is working for everyone!

Try Shakeology for a Fraction of the Cost!

I have a great offer for you. I know lots of you are intrigued and interested in this "Shakeology" thing you've been hearing about. Well, instead of forking out money for a months supply, I am offering you a deal to get a few days worth to try out. $5/1 serving, $19/4 or $ 28/7. Also, for those of you that buy 7 or more, you will get a FREE Shakeology shaker cup. If you would like to purchase one, you may do so for $2.            

You can choose Greenberry, Chocolate or mix and match!                                                   

Check out my website MyShakeology.com then contact me for more info! 

 

People all over are losing weight, increasing their energy, lowering their cholesterol and more! One friend of mine has lost over 20 lbs and gives most the credit to her daily Shakeology shake.

US shipping will be $1 for one, $1.50 for 4 or $2 for 7. International orders are available too. Contact me for s/h charges. Click the "Contact Me" link on the website or email me at RebeccaIngham@BeachbodyCoach.com.

If that isn't all, Team Beachbody is giving away $1000 a week to one person who shares their Shakeology story and a picture of themselves with their Shakeology picture. And, one person a month will win $5000! Here is where you can get all the details on how to enter.

In order to enter the contest, you do need to be a free member of Team Beachbody. All you need to do is go here to sign up and be sure you have "Iowagirl69" will be your Beachbody coach on the form. Otherwise, you will get assigned a random free coach that may or may not be there to help you achieve you goals the way I will be there.

Be sure to get in touch with me so you can try out this incredible shake that is literally changing peoples lives! I look forward to talking to you soon.

 

So, Why Aren't You Losing Weight?

Weight not coming off nearly as fast as you would like, even though you are watching your calories & killing yourself during your workouts? There are surprising reasons why this may be!

1. ARTIFICIAL SWEETENERS: People that use or overdo consuming foods with artificial sweeteners have a higher chance of gaining weight & developing metabolic syndrome, a condition that includes having excess belly fat, high cholesterol, high blood pressure & insulin resistance. One theory why is that your taste buds send signals to your body that calories are on the way, but when those calories don't arrive, you end up craving more food to compensate for the lack of calories in the artificially sweetened food. Instead of having artificial sweeteners, try drinking water instead of diet drinks & limit or eliminate products with artificial sweeteners.
2. EATING EVERYTHING ON OUR PLATE: Most of us were brought up being told to eat everything on our plate, that there are children starving in China & money doesn't grow on trees. So, we feel we are being wasteful if we don't clean our plate. Instead of eating larger amounts of food, try eating off of a "salad" plate or leaving a few bites on your plate. You can also try taking smaller portions & going back for seconds if you are still hungry.
3. THE MORE WEIGHT YOU LOSE, THE FEWER CALORIES YOU NEED: Something that people do when they start a weight loss program is figure about how many calories they can eat in a day. The thing is, the smaller you get, the fewer calories you need to maintain your smaller weight. It take 3500 calories to gain a pound of fat, so if you are eating 2000 calories a day but your BMR (basal metabolic rate) is only 1500, you will end up gaining weight. You can go HERE to sign up for a free program, then go to "Eat Smart">"Nutrition Tools">"Caloric Needs". Fill out the questionnaire to find out what your current BMR is.
   
4. EATING TOO MANY CARBS & NOT ENOUGH FAT: No, I'm not suggesting any sort of low carb diet. However, over the last couple decades, we have gone from one extreme to the other. We need both carbs AND fats, but they need to the right kind. White carbs, such as pastas, breads & rice spike your insulin, which leads to gaining weight. Instead, focus on complex carbs, like whole grains, fruits & vegetables, & monounsaturated fats, like olive oil, fish, nuts & avocados. Avoid as many saturated fats, like those in butter, meat & ice cream, as often as possible. And of course, trans fats are a complete no-no!
5. HAVING SYNDROME W: Syndrome W is basically elevated insulin levels that make it difficult to lose weight. Since blood glucose levels are typically normal, it is often missed in routine physicals. People with Syndrome W have typically been of normal weight all their lives, but as they age, begin to put on weight around the middle. If you suspect this is the case with you, ask your doctor to check your insulin levels. Check www.syndromew.com for more information.
6. EXERCISING FOR TREATS: So you workout hard, blast a few hundred calories, so decide you can reward yourself with a high calorie treat. Sound familiar? Chances are, we've all done this, at least once in awhile. Think of calories as money in the bank & you can't withdraw more than you put in, to maintain your current weight & you need to save them in order to lose weight.
7. DOING THE SAME WORKOUT, OVER & OVER AGAIN: If you continue to do the same workout over & over, you will end up burning fewer calories. This is because your body gets used to the workout & isn't "confused" anymore. Another thing is, if your workout isn't particularly challenging, you are also burning fewer calories. Once the workout begins to get easier, it's time to change it up so it is more difficult again. Check THIS out for different workouts to change up your routine.

These are a few ways to make changes so you can lose weight & feel great. If you need more ideas or help, feel free to ask.

Insanity- Day 11: Hanging In There!

I have so far stuck with the Insanity workouts, & it is really going well. I am still sore, but the good kind of sore. I seem to be able to keep up better with the DVD's, but there have been a couple of times that I skipped over a few minutes due to the time I had available.

I did Cardio Circuit yesterday, kind of twice. I taught a class in the morning & used many of the Insanity moves on them. Then, later on in the day I did it again on my own, but skipped a few minutes to leave to go to the YMCA with the hubby. Then, I ran/walked on the treadmill for 45 minutes. So, overall calorie burn for the day exceeded 2000 calories. I was hoping for 2500, being motivated by "The Biggest Loser", but didn't quite make it. 2000 calories is good though.

I've been hearing from those that are further on the Insanity journey that the second month gets really hard. I have to say I am up for the challenge, especially if it gets me ripped & fit!
I am determined to get those 6 pack abs by the end of the year!

My food intake has been pretty good, but we had a family reunion over the weekend, then went out to eat with the hubby later that night. Didn't really overdo it at the reunion, but the dinner was probably another story, even though I tried to do good. We went to eat at Ruby Tuesday's. I got the Ruby Mini's without cheese or mayo, because I was in the mood for burgers, but wanted the salad bar too (they have an incredible salad bar! Mmm...). Of course it came with fries, so I had some of those, but was rather pleased with myself for my choices. Then Sunday woke up feeling sick to my stomach & ended up eating toast & crackers & Sprite, which didn't help the weight loss much. Hoping for a better result after this weekend.

Today is Cardio Recovery that I am going to do a little later this afternoon. I also taught yoga this morning, so this is basically going to be an easy day. Tomorrow is a spinning class & Cardio Power & Resistance, so saving up some energy for that!

Until next time,
Rebecca

Insanity- Day 5 Pure Cardio

This Insanity workout really was pure cardio, but I really had fun doing it. I still am not able to totally keep up with everyone on the DVD, so I just go as hard as I can. I burned over 400 calories by the time I was done too!

One thing I am really liking able the Insanity workouts is the stretching. I have always been pretty tight in the hamstrings (even though I teach yoga) & Shaun T. focuses a lot on stretching. I could tell today that I am getting deeper into the stretches & I feel a lot less tight all over too.

I know that this is working (how could it not?). My face is thinner, my belly flatter, my arms are getting more defined & my energy level is up. I feel lighter too, but I'm not stepping on the scale until Monday.

Meal plans for the day:

• Meal 1- Double Chocolate Shakeology with 1 T. powdered peanut butter 350 calories
  
• Meal 2- Apple & 20 almonds 188 calories
• Meal 3- Chicken, Spinach & Ricotta Quesadillas 304 calories
• Meal 4- Mushroom & Barley Soup & Banana 280 calories
• Meal 5- Turkey Sandwich & Almond Granola Bar 380 calories Total: 1502 calories

Yesterday, I only burned around 1375 calories, by the time I took off the heart monitor. Not too good, but the workout yesterday wasn't a massive calorie burner overall.

Although a good portion of this posts in this blog are going to be about my fitness routines, I have lots of things gurgling around in my head that I want to write about too. So be on the look out for other types of posts too!

Insanity- Day 4 Cardio Recovery

Recovery is right! Although this Insanity workout wasn't nearly as hard as the others so far, it still had it's challenging moments. Shaun T. has us holding squats which really make the quads burn, doing a variety of plank exercises (my favorite!) & holding lunges too. It was basically a power type yoga class. Nice & refreshing & helped work some of the soreness out of the muscles!

My eating was spot on yesterday. Instead of keeping a food journal of what I have eaten, I am making out the menu the night before. That way, I have everything ready to go, calories counted & mind set on what to eat for the day. If I do slip up or skip eating something, I'm adding that in.

Here is the menu for today:

• Meal 1- Double Greenberry Shakeology 320 calories
• Meal 2- Oatmeal, banana, 20 almonds 388 calories
• Meal 3- Homemade veggie soup & turkey sandwich 400 calories
• Meal 4- Apple & almond granola bar 240 calories
• Meal 5- Chicken, Spinach & Ricotta Cheese Quesdillas 306 calories (I'm planning to have 2)

Total: 1624 calories

I took my blood pressure yesterday. It was 100/60, which I am proud to announce. I also burned 1925 calories, according to my heart rate monitor.

I have to say, I really am enjoying this, in a weird, twisted way. It is hard, no doubt about that. But, even after just 4 days, I can tell I have more energy, mental alertness, less pudgy & bloated. It is fun to be challenged in a way that I wouldn't necessarily do just on my own. Although I realize it is going to continue to be tough & challenging, I am looking forward to seeing the results I get from this.

Insanity- Day 3 Cardio Power & Resistance

Insanity, Day 3. What can I say? I'm more sore than I have been in recent memory. I do have more energy too though, afterwards. I ended up feeling a bit queasy in the tummy shortly after finishing this workout. It has pretty much passed now.

So, my favorite part of this one was the V pushups. This exercise you do by being in a downward dog sort of position & then do a pushup movement. Never done one quite like that before. Definitely felt it, that's for sure!

I did start wearing out towards the end again. Hoping as time goes on I can keep going hard, even at the end. I guess I will see the improvement when I do the fit test again.

Food wise, stuck pretty close to the plan. The oatmeal spilled over in the microwave, so only ate about half of that. I didn't end up eating the granola bar. I did eat 2 chocolate chip cookie bars after dinner & had a glass of severly watered down lemonade with dinner, so hopefully it pretty much balanced out. I did burn 2050 calories by the time I took the heart rate monitor off, so still had a calorie deficit by
my calculations.

The meal plan today is similar to yesterday's. This is the plan:

• Meal 1- double chocolate Shakeology 325 calories
• Meal 2- oatmeal with 20 almonds 288 calories
• Meal 3- homemade veggie soup & turkey sandwich 400 calories
• Meal 4- banana & almond granola bar 280 calories
• Meal 5- taco salad 420 calories
  Total: 1713 calories

I burned 250 calories with this mornings workout & am planning on doing some running this evening, so should be creating a pretty good calorie deficit today!

I did decide to order the Results & Recovery Formula that Shaun T. recommends. I really hope that it will work as it says, to help recover faster & see better results. Will keep you posted!

Insanity- Day 2 Plyo Cardio Circuit

Started Insanity Day 2 off being a bit sore from the fit test yesterday. Not too bad, but enough to confirm that I did in fact do some work yesterday. Good to know.

Hadn't watched the plyo cardio circuit dvd, so wasn't really sure what I was in for, but I did start off pretty strong, I think. Looked at the heart rate monitor a few times, & each time it was in the 160's, so I know I was working at a pretty good pace.

So, once I got towards the end, I did start to peter out a bit. There is a spot where Shaun T. tells you to look into his eyes & dig deeper, & that seemed to help for a few seconds anyway. Then there is the dramatic music towards the end, like in a movie when the hero is determined to finish what he (or she) is doing, to make it to the end. I found it a bit amusing, thinking like that.

Overall, I did push myself, I did burn 300 calories, according to the heart rate monitor, & I am feeling soreish but energetic. And, I didn't feel ill afterwards like yesterday. That may be due to the fact that I didn't eat before hand. Thought I would try that out to see how I felt, & I felt pretty good.

Next is cardio power & resistance. I think I am going to try to watch some of it today so I can have an idea of what I am in for.

Another aspect of Insanity is the eating plan. Didn't do the greatest yesterday, so last night I went through the Elite Nutrition book & wrote out what I was going to eat today. The plan is based on 5 meals & eating 40% protein, 40% carb & 20% fat. Each meal contains approximately 300 calories, & has instructions about how to scale it up to either 400 or 500 calories depending on your individual caloric needs. Therefore, these five meals a day will provide anywhere from 1500 calories to 2500 calories per day.

I used the Harris Bendedict Equation to determine my caloric needs. This formula determines your basal energy requirements, which is the energy required to maintain your current weight without exercise.

For women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years).
This number for me is 1289.1
Then you determine your activity level.

• If you are sedentary, your exercise factor is 1.2
• If you are lightly active, your exercise factor is 1.375
• If you are moderately active, your exercise factor is 1.55
• If you are very active, your exercise factor is 1.7
• If you are extremely active, your exercise factor is 1.9

So you take your total from the equation, & multiply it by your exercise factor. That gives me a number of 2191.47. That is how many calories I can consume a day, if I have exercised & been active, without gaining or losing weight. If I wanted to lose weight, I would knock off 500 to 750 calories from what I eat & if I want to gain weight, add about that much. Females can't go below 1200 calories without suffering & males can't go below 1500.

Here is my food plan for today:

• Meal 1- Double Greenberry Shakeology with unsweetened almond milk & 1/2 OJ= 370 calories
• Meal 2- Oatmeal & 20 almonds= 288 calories
• Meal 3- Homemade veggie soup & turkey sandwich= 390 calories
• Meal 4- Almond granola bar & apple= 280 calories
• Meal 5- Hamburger, corn, baked beans= 454 calories

This puts me at around 1782 calories for the day, 409 below my active metabolic rate.

I also didn't post a few starting measurements. Right now, I'm at 122 lbs & 13% body fat (15.9 lbs); 86.1% lean body mass (106.1 lbs); body water 35.9 L. Not too bad of a starting off point. I will get my "before" pics put up in the next few days too.

That's all I have for now!

My Journey to Insanity Begins Today!

I finally did it. I got "Insanity", the most recent Beachbody workout program. It is made by Shaun T. of Hip Hop Abs fame, and is touted as "the hardest workout program ever put on DVD". From what I've read & the video blogs I've seen, it really is & I am a bit nervous.

I've used plenty of the Beachbody programs, as well as other forms of exercise. The thing is, I seem to suffer from ADD, & end up wanting to try something new after a few weeks of doing pretty much the same program. I am determined to stick with the 60 days of "Insanity", which is one reason why I am going to blog about it. I hope by doing so, I not only keep myself accountable, but also help motivate others.

That being said, I am off to do my fit test. I will come back later to share the results of the intial test. And check out the "Before" pics. I definitely plan on making an improvement there!