Its funny but when I coach guys, they never give me a hard time about how many calories they should be eating. They happily take the advice of eating good foods, working out and they lose fat plus gain muscle. Its so easy coaching men. They don't argue that they think it will be too many calories. They don't make faces at me in disgust when told they need to eat 5 or 6 small meals a day. They just do it and it works.
But every single one of the ladies I coach or personal train, or teach a fitness class to always questions this advice. They roll their eyes at me. They make excuses. They will even try to bargain down the calories. I know ladies, that's what makes us different form men. But this good advice really works. You need to eat if you want to get to a healthier weight, lose fat and gain some lean, sexy looking muscle.
If you aren't doing any exercise at all, then you can go a lot lower in calories, but if you're spinning, running, doing P90X, Zumba, Turbo Fire, Insanity, kickboxing, weight training or any other strenuous exercise program at least 3-5 days per week, you need to eat and eat often!
Here's a sample of my day:
Bkfst: 8 oz low fat milk mixed with 1/2 sliced banana, 1 scoop vanilla whey protein and 1/2 cup of frozen berries blended with ice OR 1 cup of Greek low fat yogurt, with 1/2 cup of frozen berries and 1 tsp of honey
Snack: 1 small apple with 1/3 cup of almonds OR 1 P90X Peak Performance Bar
Lunch: 2 cups of salad greens with 3-4 oz chicken and a little dressing OR 1 scoop of chocolate Shakeology blended with 8 oz low fat milk and ice, w/ 1 tbs peanut butter
snack: 2 multi grain plain rice cakes with 2 tsp of PB on each OR 1 scoop of Choc. Shakeology blended with water and ice (if I didn't have it for lunch)
Dinner: 1-1/2 cups of salad greens, 1 cup of veggies and 3-4 oz of chicken, lean pork or lean beef
Now depending on how much exercise you do, what type, how much you weigh, your age, your height and your goals, your calories are going to go up or down, but the simple fact of the matter is you need to fuel your body with good nutrition if you want it to perform at peak performance. Think of your body as a machine. Put the right fuel into it and its going to run smoothly. Put bad stuff or not enough stuff in and its going to sputter and stall.
Did you also know that the act of chewing, swallowing and digesting your food, burns calories? Did you also know that your body works harder to burn certain foods? Did you also know that if you want to keep your blood sugars regulated, you need to eat often? And did you know that fluctuating blood sugar levels can contribute to weight gain or lack of weight loss?
So ladies, take a look at what the healthy guys you know are doing. They're not starving themselves, or only eating carrots for lunch. Look at what they pack in their coolers and take to work. Granted you don't need to eat the same portions they are, but you should take some lessons from the guys, and listen to me, Coach Jessica:)
Let me know if you need more help with this. I know it is hard to change the way you think or were taught to think. You can email me anytime at wattersjes@msn.com.
Thursday, July 29, 2010
Monday, July 26, 2010
Jessica's Healthy Homemade Pancakes
My kids love pancakes. They love to eat them everyday and they do. I used to buy the frozen kind at the store, but that can get pretty expensive and you're limited on how healthy they really are. So after some research, I finally found a recipe that is easy and the kids love. I make these on Saturday or Sunday mornings and freeze the leftovers. Place the pancakes on a cookie sheet let them cool and then freeze. Once frozen place them in a freezer safe container. You can reheat one pancake in the microwave for 30 seconds.
2 cups of flour (whole wheat or 1 cup whole what, the other regular)
1 TBS baking powder
1 tsp salt
2 TBS sugar
1/4 cup of ground flax seed
2 eggs
1/3 cup oil
1-3/4 cup milk
OPTIONAL - 2 Scoops Beachbody Vanilla Whey Protein Powder
Mix all of your dry ingredients first with a wire whisk in a large bowl. Next add eggs, oil and milk. Stir until just blended. Batter should be lumpy.
Heat a non-stick pan and add 1/4 cup of batter to pan. I make 3 small pancakes at a time, but you can make larger ones. Flip when bubbles appear and edges start to look dry. Cook on the other side for 30 seconds and remove with spatula to tray.
Keep going until batter runs out.
I like mine topped with raspberries and 1/2 a sliced banana. I also have mine with a small vanilla protein smoothie on the side.
Again, freeze the leftovers and they make fast breakfasts for the week. Great for back to school or work.
2 cups of flour (whole wheat or 1 cup whole what, the other regular)
1 TBS baking powder
1 tsp salt
2 TBS sugar
1/4 cup of ground flax seed
2 eggs
1/3 cup oil
1-3/4 cup milk
OPTIONAL - 2 Scoops Beachbody Vanilla Whey Protein Powder
Mix all of your dry ingredients first with a wire whisk in a large bowl. Next add eggs, oil and milk. Stir until just blended. Batter should be lumpy.
Heat a non-stick pan and add 1/4 cup of batter to pan. I make 3 small pancakes at a time, but you can make larger ones. Flip when bubbles appear and edges start to look dry. Cook on the other side for 30 seconds and remove with spatula to tray.
Keep going until batter runs out.
I like mine topped with raspberries and 1/2 a sliced banana. I also have mine with a small vanilla protein smoothie on the side.
Again, freeze the leftovers and they make fast breakfasts for the week. Great for back to school or work.
Friday, July 23, 2010
I love, love, love what I do!
It wasn't always like this though. When I had my first two boys, I worked full time and felt very stressed out. It was hard for my husband and me to juggle who was going to pick the kids up and who had to stay at work late. I had a job that expected me to work unpaid overtime, and my husband has a job that expects him to work paid overtime. It was a no-brainer for us on who should turn down the overtime, but it wasn't always easy for my employer to recognize that logic. Also not to mention the fact that I only saw my kids for an hour in the morning and then maybe two hours at night.
So after lots of prayer and thought I decided to go after the career that I always wanted to do, and would allow me some flexibility to have the boys with me. I decided to become a Pilates instructor and was able to land a lot of classes at the local gyms. I was able to bring the boys with me since there was free babysitting.
This worked for a little while, but as the boys got older, and we added two more kids to the mix, it became harder to juggle teaching classes, personal training clients, doing homework with the kids and taking them to various practices and games.
I absolutely love fitness and health and helping people. I really didn't want to give that up. Also making money is always nice and helps to pay the bills. So I needed to find something that would allow me the freedom to be around for my kids, my husband and their needs, but also be something I was passionate about and believed in.
Enter Team Beachbody! It was exactly what I needed in order to a) still be involved with helping people transform their health and their lives, b) it has given me the ability to stay at home with my kids while still making an income, and c) it had to be something that I really enjoyed using and really worked. And I must say things have taken off. My only regret is not doing this sooner.
I know not everyone is meant to be a Team Beachbody Coach. But if you feel passionate about fitness, love helping others, want to make a positive difference in someone else's life and your own, think about it. It might not be for you, but there are other companies out there that do allow for you to work from home too. But if you do want to talk to me about becoming a coach, let me know. No pressure at all:) You can email me at wattersjes@msn.com.
Have an awesome day!
Thursday, July 22, 2010
Eating on a Budget
I saw this article today and wanted to share it with you. I've been on the supermarket checkout lines and noticed that people with a lot more groceries than me have spent less. But then I look at what they purchased and most of it is highly processed, not so good for you food. It can be discouraging when you are trying to watch your waist line and your budget at the same time. Here are some tips by Joe Wilkes of Beachbody.
9 Ways to Eat Healthily (and Cheaply)
By Joe Wilkes
By now, most of us know what we should be eating—fruits, vegetables, whole grains, lean meats, and fish, among other foods. But anyone heading off to the supermarket with a shopping list of the best recommendations for a healthy diet is in for a bit of sticker shock. Over a two-year period, a recent University of Washington study tracked the costs of "nutrient-dense" foods (foods high in vitamins and minerals and low in calories) and "energy-dense" foods (foods high in calories and low in vitamins and minerals—a.k.a. junk).* The nutrient-dense foods rose in cost by almost 20 percent while the cost of junk food declined. The study found that getting your average day's worth of 2,000 calories from the junk side cost $3.52 while getting your 2,000-calories' worth from nutrient-dense cuisine would cost $36.32. Since the average American spends about $7.00 a day on food, you can see where the rise in obesity might come from.
Other studies have shown similar findings. While the income percentage that Americans spend on food has decreased dramatically over the last few years, the obesity rate has risen even more dramatically, as has the incidence of type 2 diabetes, an obesity-related disease. And the obesity rate has grown the most in the most impoverished sectors of society, further emphasizing the connection between the rising costs of nutrient-dense foods, declining junk-food costs, and rising obesity rates. If you've priced out what a nice piece of Chilean sea bass with a side of asparagus costs compared to the latest offering from your local fast food joint's dollar menu, it's easy to be tempted to go to the dark side—especially if your budget is shrinking more than your waistline.
It is possible, however, to eat healthily and still have some money left over. Even on the tightest budget, you can do a little legwork and research to make the most nutritious choices for you and your family. And even if you're fortunate enough to have the cash to eat whatever you want, whenever you want, as my grandfather would say, "There's no point putting your paycheck through your stomach." (And he lived to be almost 100 . . . but that was before the advent of dollar menus.) Here are nine tips for getting the most nutritional bang for your buck.
1.'Tis the season. Eating seasonally is the best way to get the most delicious fresh fruits and vegetables. When harvest time comes around for your favorite fruit or veggie, the market is usually glutted, and following the time-honored supply-and-demand curve, the prices of those fruits and veggies plummet. And not only is it cheap to eat fruits and veggies that are in season, it's the best time to get the most flavor for your money. Most fresh fruits and veggies sold in the off-season are either shipped from faraway lands or produced in greenhouse factories and don't have nearly the richness of flavors produced by Mother Nature. It's a good time to stock up, eat what you can, and freeze or can the rest for a rainy day. If you're fortunate enough to live in a community with a decent farmers' market, it pays to get to know the men and women who are selling the produce. They can let you know when the best time to buy the best stuff is and give you a preview of what's coming up harvest-wise, so you can plan your menu accordingly.
2.The big freeze. Speaking of freezing and canning, these are great ways to save money and still have your nutritional needs met. Not only are frozen and canned foods way cheaper than fresh foods, but in many cases, they're more nutritious. Fruits and vegetables are usually preserved within hours of harvest, when they have their maximum vitamins and minerals. Fresh fruits and vegetables can take days, or even weeks, to make the journey from the field to your table. Add that to any time spent lingering on supermarket shelves and then your fridge's crisper drawer, and suddenly, fresh doesn't seem so fresh anymore. And for many recipes, frozen or canned might even be better than fresh. A pint of fresh off-season blueberries can cost more than $5.00 while a one-pound bag of frozen blueberries can cost less than $3.00. And the frozen berries will be a lot better in your morning smoothie. Any chef will tell you about the virtues of canned tomatoes over fresh ones when making your favorite pasta sauce. The only thing to be wary of is the sodium and sugar content in canned goods or frozen veggies that contain high-calorie sauces or other not-so-healthy ingredients in not-so-healthy amounts.
3.Shop around. Smokey Robinson was right. It does pay to shop around. Check out those supermarket circulars that are stuffed into your mailbox every week. Each week, your supermarket advertises "loss leaders," including fruits, veggies, lean meats, and fish. Their hope is to lure you into the store with these bargains that they don't make so much money on and tempt you to buy extra high-profit stuff while you're there. But if you stick to your list, you can fill your cart with the loss leaders and save a ton of money. They'll usually be items that are in season as well, since they're cheaper for the store to buy anyway. Also, signing up for their club or rewards cards can help save you money, too. It's better to monitor sales and promotions rather than clipping coupons, as coupons are generally for processed, less healthy foods—although you can sometimes find good coupons for canned and frozen produce.
4.Get to know your grocer. And your butcher, your produce manager, etc. Find out what day produce is delivered to the store so you get maximum freshness for your dollar. Find out from the butcher when meat goes into the half-off section as its expiration date approaches. The meat isn't spoiled yet, and if you cook or freeze it that day or the next, it's no different from buying full-priced cuts and leaving them in your refrigerator for a couple of days. Only your pocketbook knows the difference. Also, many butchers will custom-grind for you without charge. If a package of factory-ground turkey breast costs $6.00 a pound and a whole turkey breast costs $2.00 a pound, why not buy the whole breast and ask your butcher to grind it for you? You'll save a lot of money, and you'll actually know what went into the turkey burger you're eating.
5.Think outside the big box. Instead of always going to the big-box supermarket chains, investigate if there are farmers' markets or food co-ops in your area. The food will be fresher, cheaper, and hopefully, not as coated with pesticides, waxes, or other unsavory elements. It's a good way to save money and support your local community at the same time. You can get organic produce for the same price or cheaper than traditionally grown produce this way as well. (It's also worth checking out what your state defines as organic.) Organic food is great, but if you're trying to save money, traditionally grown food isn't essentially less nutritious than organic; it just may require a little more scrubbing.
6.Start your own farm. If you have a yard, start your own vegetable and/or herb garden. With a little online research, you can find out what grows well and easily in your neck of the woods. And if you're an apartment dweller like me, you can get a lot out of a container garden. I have big pots on my balcony that keep me in tomatoes, peppers, and fresh herbs all summer long. And if you don't have a balcony, you can grow small pots of herbs in your kitchen—decorative, tasty, and economical!
7.Plan ahead. Take some time on Sunday to plan out your menu for the week for all your meals and snacks. Find out what's in season and on sale in your area. If you can only make one shopping trip for the week, front-load your menu with fresh ingredients and stock up on canned and frozen items for the latter half of the week. One of the areas where my budget always falls apart is not having the ingredients that I'll need or a plan for dinner; I end up grabbing takeout or having food delivered—both unhealthy and expensive. Just by planning ahead and not wasting money on unplanned restaurant meals, you'll find that you have a lot more money to spend at the grocery store so you won't have to cut as many corners for the meals you prepare.
8.Tap into tap water. Not your wallet. If you're going to spend money on your beverages, invest in a decent water filter to improve the taste of your tap water. As we've discussed in other articles, tap water is subject to a lot more regulations than bottled water, which is good for you, and it's not shipped in from Fiji or Norway, which is good for the environment. And it's practically free! It's a lot better for your waistline and your wallet than multiple trips to the soda machine.
9.Take your vitamins. Here's the easiest, most economical way to ensure that you always get a base level of proper nutrition. Taking a good multivitamin and a fish oil supplement will help you get the benefits of a diet that would otherwise cost a whole lot more to get you the same nutrients you'd get from food sources—and fish oil supplements are especially good for those who don't care for fish.
9 Ways to Eat Healthily (and Cheaply)
By Joe Wilkes
By now, most of us know what we should be eating—fruits, vegetables, whole grains, lean meats, and fish, among other foods. But anyone heading off to the supermarket with a shopping list of the best recommendations for a healthy diet is in for a bit of sticker shock. Over a two-year period, a recent University of Washington study tracked the costs of "nutrient-dense" foods (foods high in vitamins and minerals and low in calories) and "energy-dense" foods (foods high in calories and low in vitamins and minerals—a.k.a. junk).* The nutrient-dense foods rose in cost by almost 20 percent while the cost of junk food declined. The study found that getting your average day's worth of 2,000 calories from the junk side cost $3.52 while getting your 2,000-calories' worth from nutrient-dense cuisine would cost $36.32. Since the average American spends about $7.00 a day on food, you can see where the rise in obesity might come from.
Other studies have shown similar findings. While the income percentage that Americans spend on food has decreased dramatically over the last few years, the obesity rate has risen even more dramatically, as has the incidence of type 2 diabetes, an obesity-related disease. And the obesity rate has grown the most in the most impoverished sectors of society, further emphasizing the connection between the rising costs of nutrient-dense foods, declining junk-food costs, and rising obesity rates. If you've priced out what a nice piece of Chilean sea bass with a side of asparagus costs compared to the latest offering from your local fast food joint's dollar menu, it's easy to be tempted to go to the dark side—especially if your budget is shrinking more than your waistline.
It is possible, however, to eat healthily and still have some money left over. Even on the tightest budget, you can do a little legwork and research to make the most nutritious choices for you and your family. And even if you're fortunate enough to have the cash to eat whatever you want, whenever you want, as my grandfather would say, "There's no point putting your paycheck through your stomach." (And he lived to be almost 100 . . . but that was before the advent of dollar menus.) Here are nine tips for getting the most nutritional bang for your buck.
1.'Tis the season. Eating seasonally is the best way to get the most delicious fresh fruits and vegetables. When harvest time comes around for your favorite fruit or veggie, the market is usually glutted, and following the time-honored supply-and-demand curve, the prices of those fruits and veggies plummet. And not only is it cheap to eat fruits and veggies that are in season, it's the best time to get the most flavor for your money. Most fresh fruits and veggies sold in the off-season are either shipped from faraway lands or produced in greenhouse factories and don't have nearly the richness of flavors produced by Mother Nature. It's a good time to stock up, eat what you can, and freeze or can the rest for a rainy day. If you're fortunate enough to live in a community with a decent farmers' market, it pays to get to know the men and women who are selling the produce. They can let you know when the best time to buy the best stuff is and give you a preview of what's coming up harvest-wise, so you can plan your menu accordingly.
2.The big freeze. Speaking of freezing and canning, these are great ways to save money and still have your nutritional needs met. Not only are frozen and canned foods way cheaper than fresh foods, but in many cases, they're more nutritious. Fruits and vegetables are usually preserved within hours of harvest, when they have their maximum vitamins and minerals. Fresh fruits and vegetables can take days, or even weeks, to make the journey from the field to your table. Add that to any time spent lingering on supermarket shelves and then your fridge's crisper drawer, and suddenly, fresh doesn't seem so fresh anymore. And for many recipes, frozen or canned might even be better than fresh. A pint of fresh off-season blueberries can cost more than $5.00 while a one-pound bag of frozen blueberries can cost less than $3.00. And the frozen berries will be a lot better in your morning smoothie. Any chef will tell you about the virtues of canned tomatoes over fresh ones when making your favorite pasta sauce. The only thing to be wary of is the sodium and sugar content in canned goods or frozen veggies that contain high-calorie sauces or other not-so-healthy ingredients in not-so-healthy amounts.
3.Shop around. Smokey Robinson was right. It does pay to shop around. Check out those supermarket circulars that are stuffed into your mailbox every week. Each week, your supermarket advertises "loss leaders," including fruits, veggies, lean meats, and fish. Their hope is to lure you into the store with these bargains that they don't make so much money on and tempt you to buy extra high-profit stuff while you're there. But if you stick to your list, you can fill your cart with the loss leaders and save a ton of money. They'll usually be items that are in season as well, since they're cheaper for the store to buy anyway. Also, signing up for their club or rewards cards can help save you money, too. It's better to monitor sales and promotions rather than clipping coupons, as coupons are generally for processed, less healthy foods—although you can sometimes find good coupons for canned and frozen produce.
4.Get to know your grocer. And your butcher, your produce manager, etc. Find out what day produce is delivered to the store so you get maximum freshness for your dollar. Find out from the butcher when meat goes into the half-off section as its expiration date approaches. The meat isn't spoiled yet, and if you cook or freeze it that day or the next, it's no different from buying full-priced cuts and leaving them in your refrigerator for a couple of days. Only your pocketbook knows the difference. Also, many butchers will custom-grind for you without charge. If a package of factory-ground turkey breast costs $6.00 a pound and a whole turkey breast costs $2.00 a pound, why not buy the whole breast and ask your butcher to grind it for you? You'll save a lot of money, and you'll actually know what went into the turkey burger you're eating.
5.Think outside the big box. Instead of always going to the big-box supermarket chains, investigate if there are farmers' markets or food co-ops in your area. The food will be fresher, cheaper, and hopefully, not as coated with pesticides, waxes, or other unsavory elements. It's a good way to save money and support your local community at the same time. You can get organic produce for the same price or cheaper than traditionally grown produce this way as well. (It's also worth checking out what your state defines as organic.) Organic food is great, but if you're trying to save money, traditionally grown food isn't essentially less nutritious than organic; it just may require a little more scrubbing.
6.Start your own farm. If you have a yard, start your own vegetable and/or herb garden. With a little online research, you can find out what grows well and easily in your neck of the woods. And if you're an apartment dweller like me, you can get a lot out of a container garden. I have big pots on my balcony that keep me in tomatoes, peppers, and fresh herbs all summer long. And if you don't have a balcony, you can grow small pots of herbs in your kitchen—decorative, tasty, and economical!
7.Plan ahead. Take some time on Sunday to plan out your menu for the week for all your meals and snacks. Find out what's in season and on sale in your area. If you can only make one shopping trip for the week, front-load your menu with fresh ingredients and stock up on canned and frozen items for the latter half of the week. One of the areas where my budget always falls apart is not having the ingredients that I'll need or a plan for dinner; I end up grabbing takeout or having food delivered—both unhealthy and expensive. Just by planning ahead and not wasting money on unplanned restaurant meals, you'll find that you have a lot more money to spend at the grocery store so you won't have to cut as many corners for the meals you prepare.
8.Tap into tap water. Not your wallet. If you're going to spend money on your beverages, invest in a decent water filter to improve the taste of your tap water. As we've discussed in other articles, tap water is subject to a lot more regulations than bottled water, which is good for you, and it's not shipped in from Fiji or Norway, which is good for the environment. And it's practically free! It's a lot better for your waistline and your wallet than multiple trips to the soda machine.
9.Take your vitamins. Here's the easiest, most economical way to ensure that you always get a base level of proper nutrition. Taking a good multivitamin and a fish oil supplement will help you get the benefits of a diet that would otherwise cost a whole lot more to get you the same nutrients you'd get from food sources—and fish oil supplements are especially good for those who don't care for fish.
Saturday, July 17, 2010
The snacks at my kids' pool party (no not a recipe post)
So as I am getting ready for my older two sons birthday pool party, I started thinking about the snack items I was serving. The boys decided on soft pretzels and cookie cake, with Capri Sun juice and water for beverages.
Its funny because before I had kids, I envisioned myself as the mom who would serve wholesome, nutritious healthy snacks to my kids and their friends. And life for my older two did start out that way. Neither of them had chocolate until after they turned one year. I also kept them away from juice, candy, potato chips and other fried snacks. They would only eat apple slices, banana, peaches, grapes and the occasional animal cracker.
But as they started going to grandma's house for babysitting, I did suspect she'd sneak a chocolate chip cookie or two to my protected sons. I must have seemed like a "kill-joy" to my mother-in-law who loved to bake sweets and share them with everyone.
As the boys got older, I lightened up on my "no junk food rule" and would give in and bake them cookies, or treat them now and then to the pleasure of Cheetos. Its extremely hard to keep your kids from all sorts of "goodies" when they're bombarded with images on TV or when they go to a friend's home.
Later when I had my other two children, I really lightened up on my no candy rules. Someones throwing a tantrum in the store? Why a strawberry lolly-pop will cure that and back to shopping we go. I even faltered on my no chocolate before the age of one rule. Sometimes 4 or 5 chocolate baking chips can help you get dinner ready on time.
While I'm not a fan of keeping lots of candy and fruit snacks in the house, we do keep ice cream, cookies, pretzels and chips in the house. And I do have a small stash of emergency lolly-pops on hand. What I think is more important instead of keeping "junk" foods totally away from your kids, you should teach them to eat those in moderation, only in small amounts and only on certain occasions.
They get their healthy snacks in like sliced fruit and carrot sticks, or peanut butter on a graham cracker, but they also get to enjoy small amounts of potato chips or on an even rarer event Cheetos.
While I would love to say that at my kids' party I'm serving nothing but organic fruits and veggies with whole grain crackers, reality is that they are just kids and need to have some fun. And I don't think their friends would be too impressed with fruit kabobs as much as an adult would be.
So today while my boys and their friends are munching away on cookie cakes and downing Capri Sun, I'm certain that my boys (and girl) will have a healthy respect for food. Not a lot of hang-ups or eating disorders, or even worse a certain snobbish attitude about food. There is nothing more annoying that a kid or an adult who is a food snob, and makes you feel bad for having a little fun.
Its funny because before I had kids, I envisioned myself as the mom who would serve wholesome, nutritious healthy snacks to my kids and their friends. And life for my older two did start out that way. Neither of them had chocolate until after they turned one year. I also kept them away from juice, candy, potato chips and other fried snacks. They would only eat apple slices, banana, peaches, grapes and the occasional animal cracker.
But as they started going to grandma's house for babysitting, I did suspect she'd sneak a chocolate chip cookie or two to my protected sons. I must have seemed like a "kill-joy" to my mother-in-law who loved to bake sweets and share them with everyone.
As the boys got older, I lightened up on my "no junk food rule" and would give in and bake them cookies, or treat them now and then to the pleasure of Cheetos. Its extremely hard to keep your kids from all sorts of "goodies" when they're bombarded with images on TV or when they go to a friend's home.
Later when I had my other two children, I really lightened up on my no candy rules. Someones throwing a tantrum in the store? Why a strawberry lolly-pop will cure that and back to shopping we go. I even faltered on my no chocolate before the age of one rule. Sometimes 4 or 5 chocolate baking chips can help you get dinner ready on time.
While I'm not a fan of keeping lots of candy and fruit snacks in the house, we do keep ice cream, cookies, pretzels and chips in the house. And I do have a small stash of emergency lolly-pops on hand. What I think is more important instead of keeping "junk" foods totally away from your kids, you should teach them to eat those in moderation, only in small amounts and only on certain occasions.
They get their healthy snacks in like sliced fruit and carrot sticks, or peanut butter on a graham cracker, but they also get to enjoy small amounts of potato chips or on an even rarer event Cheetos.
While I would love to say that at my kids' party I'm serving nothing but organic fruits and veggies with whole grain crackers, reality is that they are just kids and need to have some fun. And I don't think their friends would be too impressed with fruit kabobs as much as an adult would be.
So today while my boys and their friends are munching away on cookie cakes and downing Capri Sun, I'm certain that my boys (and girl) will have a healthy respect for food. Not a lot of hang-ups or eating disorders, or even worse a certain snobbish attitude about food. There is nothing more annoying that a kid or an adult who is a food snob, and makes you feel bad for having a little fun.
Friday, July 16, 2010
How a structured routine helped me
When I first started teaching fitness classes, I was surprised how quickly my body responded to a structured exercise program. I mainly taught Pilates classes, with a dance class or two thrown in. But for the most part this was a structured program because I did Pilates on certain days, which counted as my strength training and the on other days I taught dance classes which counted as my cardio days.
While in my 9th month of pregnancy with my third child, I decided it was time to stop teaching classes and focus more on the clients I was personal training. It was getting to be too much to teach Pilates and dance with a big belly.
After the baby was born, I really thought it would be easy to get back to the gym and teach again. But life has a funny way of throwing curve balls at you and it wasn't meant to be. I still had clients to personal train and taught one or two private classes per week, but my routine was thrown off. Now instead of having structure in my exercise life, I had chaos. Some days I would be able to go for a walk, but there would be weeks where my only exercise would be teaching those one or two classes per week.
I was able to lose the baby weight with proper nutrition, breastfeeding and some exercise, but I wasn't looking as "toned" as I had looked before. Fast forward to another year and another pregnancy, and then even less exercise. I would do what I could, when I could, but it was hard with an almost two year old and being very tired myself. Once that baby was born, it was even harder to get into a routine because she arrived right before summer recess. So now I had 4 kids at home to take care of, one of which was an infant. I didn't mind though because I knew my top priority was making sure I got enough rest and taking care of the baby and the boys.
Once I felt up to it, I added walks in and even organized a stroller exercise class to help other moms and myself. This helped a little bit and it felt good, but my results were just mediocre and I knew I could do better.
Fitness instructors with kids of their own, will often only get their exercise while teaching a class. And if you're not teaching a lot of classes, you could be looking at only one day per week of exercise. Its easy to put every one's needs ahead of your own.
So it was a big step for me to purchase a program like P90X. I had to decide whether I was going to make the commitment to follow a structured plan of exercise and nutrition. Could I make the time for myself? Could I put myself ahead of the kids, the husband and the chores for 45 minutes each day? Well the answer was and still is yes. It took some getting used to and getting over the guilt, but I'm really glad that I decided to take the leap. I actually feel like I'm a better mom for taking back that 45 minutes of my life. You've heard the expression "if momma ain't happy, nobody happy..." right? Well it does have some truth to it. I'm making a commitment to invest in my mental and physical health. Hopefully my kids are picking up on his and will do the same when they grow up and have kids of their own.
So, if you've decided that you're ready to commit to a structured plan of exercise and nutrition to feel and look better, let me know. Hey, P90X isn't right for everybody, but I can help you choose a program that is right for you and will get you results if you stick with it.
While in my 9th month of pregnancy with my third child, I decided it was time to stop teaching classes and focus more on the clients I was personal training. It was getting to be too much to teach Pilates and dance with a big belly.
After the baby was born, I really thought it would be easy to get back to the gym and teach again. But life has a funny way of throwing curve balls at you and it wasn't meant to be. I still had clients to personal train and taught one or two private classes per week, but my routine was thrown off. Now instead of having structure in my exercise life, I had chaos. Some days I would be able to go for a walk, but there would be weeks where my only exercise would be teaching those one or two classes per week.
I was able to lose the baby weight with proper nutrition, breastfeeding and some exercise, but I wasn't looking as "toned" as I had looked before. Fast forward to another year and another pregnancy, and then even less exercise. I would do what I could, when I could, but it was hard with an almost two year old and being very tired myself. Once that baby was born, it was even harder to get into a routine because she arrived right before summer recess. So now I had 4 kids at home to take care of, one of which was an infant. I didn't mind though because I knew my top priority was making sure I got enough rest and taking care of the baby and the boys.
Once I felt up to it, I added walks in and even organized a stroller exercise class to help other moms and myself. This helped a little bit and it felt good, but my results were just mediocre and I knew I could do better.
Fitness instructors with kids of their own, will often only get their exercise while teaching a class. And if you're not teaching a lot of classes, you could be looking at only one day per week of exercise. Its easy to put every one's needs ahead of your own.
So it was a big step for me to purchase a program like P90X. I had to decide whether I was going to make the commitment to follow a structured plan of exercise and nutrition. Could I make the time for myself? Could I put myself ahead of the kids, the husband and the chores for 45 minutes each day? Well the answer was and still is yes. It took some getting used to and getting over the guilt, but I'm really glad that I decided to take the leap. I actually feel like I'm a better mom for taking back that 45 minutes of my life. You've heard the expression "if momma ain't happy, nobody happy..." right? Well it does have some truth to it. I'm making a commitment to invest in my mental and physical health. Hopefully my kids are picking up on his and will do the same when they grow up and have kids of their own.
So, if you've decided that you're ready to commit to a structured plan of exercise and nutrition to feel and look better, let me know. Hey, P90X isn't right for everybody, but I can help you choose a program that is right for you and will get you results if you stick with it.
Thursday, July 15, 2010
Featured Coach - Molly Mongulla, Passionate P90Xer
Molly Mongulla is very inspiring to have as a Team Beachbody Coach. Not only is she a stay at home mom of 3, but she also has hypoglycemia, and still brings it every time with P90X and her nutrition. Let me tell you, she looks amazing.
High cholesterol and a diagnosis of hypoglycemia forced Molly to take charge of her nutrition and fitness. Now, with discipline and motivation from feeling great, she continues to make her nutrition and fitness a top priority. Molly is passionate about nutrition, fitness, and leading a healthy and happy life.
Molly has her own blog (click here to view), and just wrote a really nice post on sharing her passion.
If you would like Molly as your Coach, click here to view her profile.
Molly has her own blog (click here to view), and just wrote a really nice post on sharing her passion.
If you would like Molly as your Coach, click here to view her profile.
Wednesday, July 14, 2010
A 2 year old's version of Insanity
I just had to share some pictures of my very cute, 2 year old daughter doing Insanity Pure Cardio with me. Here she is doing an exercise named "Suicides." I think her form is pretty good. She can touch the ground quicker than I can.
Here she is doing "Switch Kicks" again, pretty good form, she know s how to modify for her own fitness level (LOL).
Just because you have kids at home, doesn't mean you can't workout. Get them moving and grooving with you. They can provide some much needed humor and you get an excuse to take a break now and then. Enjoy your day!
Here she is doing "Switch Kicks" again, pretty good form, she know s how to modify for her own fitness level (LOL).
Tuesday, July 13, 2010
Just started week 3 of Insanity - wowza!
Okay so results are in with completing 2 weeks of Insanity. I have lost a total of 3 lbs, and can totally see a difference in my legs and my belly. My legs are looking a lot more shapely and my belly is flatter.
I'm eating about 1800-2000 calories of really good food per day. No soda, just water to drink and I will have milk with my smoothies. I have also been having one Shakeology a day which makes life easier when lunchtime rolls around and I have 4 hungry kids, one of which is a cranky 2-year old that is also ready for a nap. So I don't always have the luxury to sit down and have a salad with chicken.
Even though Insanity is really challenging, I get a good feeling when I'm done. I feel like I am able to accomplish something that is normally a little difficult for me. See I love working out, but I always preferred more strength training, Pilates and yoga.
Well, I'll keep you all posted on how things continue to go. In the meantime, make it healthy day.
I'm eating about 1800-2000 calories of really good food per day. No soda, just water to drink and I will have milk with my smoothies. I have also been having one Shakeology a day which makes life easier when lunchtime rolls around and I have 4 hungry kids, one of which is a cranky 2-year old that is also ready for a nap. So I don't always have the luxury to sit down and have a salad with chicken.
Even though Insanity is really challenging, I get a good feeling when I'm done. I feel like I am able to accomplish something that is normally a little difficult for me. See I love working out, but I always preferred more strength training, Pilates and yoga.
Well, I'll keep you all posted on how things continue to go. In the meantime, make it healthy day.
Monday, July 12, 2010
Is skinny healthy? Not always...
While it is well known that some people being obese or overweight are at risk for heart disease or other problems (click here for more info), a lot of people confuse skinny with always being healthy.
I have a few skinny friends and relatives that shall remain nameless that can prove that skinny or being slender is not always healthy. And I have some friends that are holding onto an extra 15 lbs or more that can run circles around me and have fantastic heart health.
Take me for example. When I was in high school, I weighed 85 lbs. At the time I was two inches shorter than I am now (yes, I gained inches in height in my early 20s), but still considered underweight. Tight jeans were in and I remember my mom having to take in size "0" jeans to fit tight on my legs and the waist always gapped. I was desperate to gain weight. I wanted to be curvy like the other girls. So in order to remedy this I ate like i was going to the electric chair. I would feast on mozzarella sticks, cheese steaks, Chinese food, subs, pizza, milkshakes, McDonald's - you get the point. Plus to top it off I drank beer almost every weekend (if you're under 21, please don't do this), and I smoked cigarettes too.
Was that the picture of health? No way! When I was in my early 20s I had my cholesterol checked and it was surprisingly high for a young, thin person. It wasn't until my 20s that I started to get into fitness as a way to get curvy and strong. Then the nutrition fell into place.
To illustrate even further, I have a few friends that are thin, and most people would want to be as slender as they are. But they have no muscle tone at all, and in order to stay thin (because they don't want to exercise) they won't eat! Seriously, how can you not eat?? They will pick at their kid's uneaten food and they will drink lots of coffee, drink no water, and then eat a large dinner. I don't think that is healthy either.
I also know some people who are really overdoing it with the exercise, not eating enough, and again, that's not healthy.
Now, I do have some friends and know of some fitness instructors that yes, could lose a little weight. But they eat pretty good, maybe a little too much, but good. And they exercise daily and have great numbers when it comes to cholesterol and blood pressure. There are a few fitness instructors that could kick some serious bootay when it comes to teaching a class, and not look like they broke a sweat.
So my friends, looks can be deceiving. Don't judge someones overall health by their appearance alone. And don't put off eating 5 healthy meals a day and exercise just because you're thin.
Be honest with yourself, make some positive changes in your life and try to view exercise and good nutrition as a positive part of your life. You only have one body, so treat it like a temple and not the Temple of Doom.
So whether you slender or a little overweight, if you need help with an exercise and nutrition program email me here.
Make it a great day.
I have a few skinny friends and relatives that shall remain nameless that can prove that skinny or being slender is not always healthy. And I have some friends that are holding onto an extra 15 lbs or more that can run circles around me and have fantastic heart health.
Take me for example. When I was in high school, I weighed 85 lbs. At the time I was two inches shorter than I am now (yes, I gained inches in height in my early 20s), but still considered underweight. Tight jeans were in and I remember my mom having to take in size "0" jeans to fit tight on my legs and the waist always gapped. I was desperate to gain weight. I wanted to be curvy like the other girls. So in order to remedy this I ate like i was going to the electric chair. I would feast on mozzarella sticks, cheese steaks, Chinese food, subs, pizza, milkshakes, McDonald's - you get the point. Plus to top it off I drank beer almost every weekend (if you're under 21, please don't do this), and I smoked cigarettes too.
Was that the picture of health? No way! When I was in my early 20s I had my cholesterol checked and it was surprisingly high for a young, thin person. It wasn't until my 20s that I started to get into fitness as a way to get curvy and strong. Then the nutrition fell into place.
To illustrate even further, I have a few friends that are thin, and most people would want to be as slender as they are. But they have no muscle tone at all, and in order to stay thin (because they don't want to exercise) they won't eat! Seriously, how can you not eat?? They will pick at their kid's uneaten food and they will drink lots of coffee, drink no water, and then eat a large dinner. I don't think that is healthy either.
I also know some people who are really overdoing it with the exercise, not eating enough, and again, that's not healthy.
Now, I do have some friends and know of some fitness instructors that yes, could lose a little weight. But they eat pretty good, maybe a little too much, but good. And they exercise daily and have great numbers when it comes to cholesterol and blood pressure. There are a few fitness instructors that could kick some serious bootay when it comes to teaching a class, and not look like they broke a sweat.
So my friends, looks can be deceiving. Don't judge someones overall health by their appearance alone. And don't put off eating 5 healthy meals a day and exercise just because you're thin.
Be honest with yourself, make some positive changes in your life and try to view exercise and good nutrition as a positive part of your life. You only have one body, so treat it like a temple and not the Temple of Doom.
So whether you slender or a little overweight, if you need help with an exercise and nutrition program email me here.
Make it a great day.
Sunday, July 11, 2010
Does it make you feel happy?
So this morning I was thinking about how not too long ago, I viewed exercise as my job and a chore to keep healthy. I had lost the enthusiasm I once had. So since it wasn't making me happy, I would put it on the back burner.
Well its a good thing I found a program (P90X) that I really enjoyed doing. Now I look forward to the challenge. I look forward to how I feel afterwards and I look forward to seeing positive results. Now I exercise because it makes me feel good inside. Its not a chore anymore.
Sounds too simple, but it really can make a difference. So if you are struggling with going for a run or walk, maybe dancing would make you feel good. Or if you're uncoordinated and that hip-hop dance class makes you feel like a big nerd, try weight lifting, Pilates, or yoga. Just figure out what it is that will keep you coming back for more and feeling good.
The same also holds true with work. If you're in a job that you feel like you have to or need to, its going to leave you feeling flat. But if you find that career that gives you a feeling of satisfaction or happiness, you will most likely be successful. And I'm not just talking monetary success, but the success of doing a great job, helping others or completing a task others thought was impossible. My job makes me happy because I really enjoy helping other people reach their fitness goals. Believe me, I had a lot of jobs that I was really good at, and made a lot more money, but none of them compare to what I do now when it comes to satisfaction.
If you're thinking about a change in your workout to make it more enjoyable, or trying to figure out what workout will keep you happy, email me at wattersjes@msn.com. Or if you want to make a career change and get into the fitness industry, let me know.
Saturday, July 10, 2010
Foods to stock up on
I wish I had copied the link when I first saw it, because I can't find it now:(
There was an article on MSN's Delish Channel about what foods you should keep on hand with a long shelf life.
I think they were:
Rice
Canned Beans
Chocolate Chips and Baking Chocolate
and I totally forget the rest
But here are some items I also think you should keep on hand:
Vanilla Whey Protein Powder - You can make fruit protein smoothies, or mix it into oatmeal, or pancake batter. Whey protein is a great way to add extra protein to your nutrition, without being too heavy on you digestive system. Makes for easy breakfast, snacks or light dinners.
Jarred Tomato Sauce - I read somewhere that canned tomato products pick up the harmful stuff in the cans because of their acidity. But jarred tomato products are better for you. Tomato sauce is always better homemade, but who has time for that. Find a brand you like and stock up on it when it goes on sale. You can get creative with it by adding it to pasta, using it in your meatloaf or meat ball mixture, using it for homemade pizza. You get the point.
Frozen Raspberries or Blueberries - Frozen is usually cheaper than fresh in the off season and you don't have to worry about spoiling. I picked these over strawberries because the blend up smoother in the blender. I hate finding chucks of fruit in my smoothie. I also add these to Greek yogurt, or defrost and add on top of pancakes or waffles. You can put them in salads too.
Frozen veggies - Again, frozen can be cheaper than fresh, and since they're flash frozen, the veggies don't lose their nutrients as quickly as fresh can. You can get the steam in the bag variety. Just opt for no sauce variety. You can stir-fry, or add to pasta, use as a side dish, etc.
Ground Flax Seed - I like to use Bob's Red Mill. Its cheaper than buying wheat germ and is high in Omega 3s. I like to add mine to smoothies, pancake, waffle and muffin batter, meatball mixture, on top of yogurt.
Walnuts - You need to keep these int he fridge if you buy a very large package like I did a few weeks ago. Walnuts are very high in Omega 3s and yummy on salad, yogurt or with a piece of fruit.
Chicken Breasts - You can freeze these to stock up. Chicken breast is low in fat and high in protein. I don't think I need to explain what you can do with chicken, but you can grill a few pounds at a time and use for quick meals during the week. Like a pasta toss or on top of salad.
Protein Bars - Let's face it, we're all in a hurry at one time or another. While I don't recommend eating them more than once a day, I do like to keep one in my purse for a quick snack or lunch. Better than getting a donut:)
Peanut Butter - While high in fat, peanut butter in moderation is a good way to get a quick shot of protein. Have it with an apple or a banana. Spread it on a rice cake or a piece of whole wheat bread.
Greek Style Yogurt - My favorite brands are Chobani and Fage. I tried the Yoplait brand and it was just okay. Try buying plain. You can use it in place of sour cream or mayo. I like to mix mine with honey and frozen berries, topped with walnuts. Greek yogurt is a lot higher in protein than regular too. Chobani has 22 grams per serving and Fage has 19 grams.
Honey - This is a great way to sweeten in stead of sugar, and its pretty affordable compared to stevia. A little goes a long way in oatmeal, yogurt, tea, or on top of pancakes.
Whole Milk Mozzarella Cheese - Yes, you heard me, whole milk. Whole milk mozzarella cheese is really not that high in fat when it comes to cheese. Plus its a lot more satisfying that the low-fat varieties. Use it for homemade pizza and pasta dishes, also add to salads, or have a slice with an apple or fresh blueberries.
Eggs - I like Eggland's Best. They are lower in fat, and higher in Omega 3s than regular eggs. I'm not a fan of egg whites, and since these are expensive, use the whole egg. A whole egg isn't bad for you. The yolk is full of more nutrients than just the whites.
Butter - Yes, real butter. In moderation its not going to harm your diet. Plus its more satisfying than low fat spreads. And its all natural.
If you are stocked up on some healthy, satisfying foods, chances are you'll stick to your nutrition plan instead of being tempted to go out and grab some fast food. If you need more ideas on what to stock up on, you can join Team Beachbody's Club Membership program. For less than the price of a daily latte ($2.99 per week), you can get custom meal plans, recipes and shopping lists. Nutrition is 70% - 80% of the equation of getting healthy or losing weight. And sometimes we're lost when it comes to what to eat. So I think its money well spent:)
There was an article on MSN's Delish Channel about what foods you should keep on hand with a long shelf life.
I think they were:
Rice
Canned Beans
Chocolate Chips and Baking Chocolate
and I totally forget the rest
But here are some items I also think you should keep on hand:
Vanilla Whey Protein Powder - You can make fruit protein smoothies, or mix it into oatmeal, or pancake batter. Whey protein is a great way to add extra protein to your nutrition, without being too heavy on you digestive system. Makes for easy breakfast, snacks or light dinners.
Jarred Tomato Sauce - I read somewhere that canned tomato products pick up the harmful stuff in the cans because of their acidity. But jarred tomato products are better for you. Tomato sauce is always better homemade, but who has time for that. Find a brand you like and stock up on it when it goes on sale. You can get creative with it by adding it to pasta, using it in your meatloaf or meat ball mixture, using it for homemade pizza. You get the point.
Frozen Raspberries or Blueberries - Frozen is usually cheaper than fresh in the off season and you don't have to worry about spoiling. I picked these over strawberries because the blend up smoother in the blender. I hate finding chucks of fruit in my smoothie. I also add these to Greek yogurt, or defrost and add on top of pancakes or waffles. You can put them in salads too.
Frozen veggies - Again, frozen can be cheaper than fresh, and since they're flash frozen, the veggies don't lose their nutrients as quickly as fresh can. You can get the steam in the bag variety. Just opt for no sauce variety. You can stir-fry, or add to pasta, use as a side dish, etc.
Ground Flax Seed - I like to use Bob's Red Mill. Its cheaper than buying wheat germ and is high in Omega 3s. I like to add mine to smoothies, pancake, waffle and muffin batter, meatball mixture, on top of yogurt.
Walnuts - You need to keep these int he fridge if you buy a very large package like I did a few weeks ago. Walnuts are very high in Omega 3s and yummy on salad, yogurt or with a piece of fruit.
Chicken Breasts - You can freeze these to stock up. Chicken breast is low in fat and high in protein. I don't think I need to explain what you can do with chicken, but you can grill a few pounds at a time and use for quick meals during the week. Like a pasta toss or on top of salad.
Protein Bars - Let's face it, we're all in a hurry at one time or another. While I don't recommend eating them more than once a day, I do like to keep one in my purse for a quick snack or lunch. Better than getting a donut:)
Peanut Butter - While high in fat, peanut butter in moderation is a good way to get a quick shot of protein. Have it with an apple or a banana. Spread it on a rice cake or a piece of whole wheat bread.
Greek Style Yogurt - My favorite brands are Chobani and Fage. I tried the Yoplait brand and it was just okay. Try buying plain. You can use it in place of sour cream or mayo. I like to mix mine with honey and frozen berries, topped with walnuts. Greek yogurt is a lot higher in protein than regular too. Chobani has 22 grams per serving and Fage has 19 grams.
Honey - This is a great way to sweeten in stead of sugar, and its pretty affordable compared to stevia. A little goes a long way in oatmeal, yogurt, tea, or on top of pancakes.
Whole Milk Mozzarella Cheese - Yes, you heard me, whole milk. Whole milk mozzarella cheese is really not that high in fat when it comes to cheese. Plus its a lot more satisfying that the low-fat varieties. Use it for homemade pizza and pasta dishes, also add to salads, or have a slice with an apple or fresh blueberries.
Eggs - I like Eggland's Best. They are lower in fat, and higher in Omega 3s than regular eggs. I'm not a fan of egg whites, and since these are expensive, use the whole egg. A whole egg isn't bad for you. The yolk is full of more nutrients than just the whites.
Butter - Yes, real butter. In moderation its not going to harm your diet. Plus its more satisfying than low fat spreads. And its all natural.
If you are stocked up on some healthy, satisfying foods, chances are you'll stick to your nutrition plan instead of being tempted to go out and grab some fast food. If you need more ideas on what to stock up on, you can join Team Beachbody's Club Membership program. For less than the price of a daily latte ($2.99 per week), you can get custom meal plans, recipes and shopping lists. Nutrition is 70% - 80% of the equation of getting healthy or losing weight. And sometimes we're lost when it comes to what to eat. So I think its money well spent:)
Friday, July 9, 2010
40% of surveyed men prefer the booty
What jumped out at me was that 40% of all men thought a woman's booty was the sexiest part of her body. This beat out all the other body parts. And although legs didn't come close, most men prefer a woman wearing a mini-skirt.
So that immediately got me thinking about Brazil Butt Lift. This is one of the newer Beachbody workouts that has been really gaining popularity. Now I see why! Not only does Brazil Butt Lift focus on the booty or the "bum bum" as its called during the workout, but you get a workout system that works your whole body, upper, lower and abdominals. Plus you get the nutrition guide with it that will really help speed results and get you looking bootylicious in "Bum Bum Rapido" time.
Well, not only will Brazil Butt Lift help, but other workouts that target your legs and glute area will too. All of the Beachbody workouts can help reshape that area, but Brazil Butt Lift is the one to turn to for fast results.
And doing other things like walking on a steep incline will help. Yoga, walking lunges, squats will also get your booty looking uplifted.
If you need help with your bum bum, or just want to look great all over, email me at wattersjes@msn.com
Oh yeah, and guys, don't forget that as you age, men lose muscle tone in their rear area too. Giving the pancake butt look. So, you may also want to try lunges, squats, and walking up hill too.
Thursday, July 8, 2010
My P90X Transformation Story
I know you've heard me talk about P90X a few times. I'm pretty sure you also know that I don't like to ever recommend something unless it really gets the job done and is worth the money. So I wanted to tell my P90X transformation story, which may inspire you to either take it on or take on another exercise program.
So here I am with Alexa in Florida last November. I know a lot of you don't think I needed to lose weight, but I really wanted to tone up. I'm not sure if you can tell, but I got a little muffin top going on, also a tiny bit of bra bulge and my tummy is just a little puffy. No too bad for having 4 kids, but I knew I could be better.
My eating wasn't too bad, but it was very carbohydrate heavy. I always felt the need for an afternoon nap when Alexa and Michael would take theirs. And I started feeling moodier, this winter was especially a hard time for me.
So in late January, I decided to look into P90X more seriously. I had seen the commercials and I knew it could work from the little bit I saw of it. In the past, I will admit, that if a client asked me about it, I would sort of try and steer them away from it because I was a little afraid they would start using it and not need me. But even people in the fitness industry need a little help. I was reluctant to hire a personal trainer for myself due to the financial impact that would have on our budget. So after some thought I decided to try it.
My first experience with it was with a borrowed copy, so I didn't have the nutrition and exercise guide books. I tried one of the dvd's and it was a reality and ego check for me. Around this time I was also looking into expanding my fitness business, and found out about the Coaching opportunity that Team Beachbody has. So again after lots of thinking, I decided to add Team Beachbody Coaching to my existing fitness business. With my Coach's discount I bought my own copy of P90X, and was thrilled to have it with the nutrition and exercise guide.
No I'll be honest, at first I didn't follow the nutrition guide at all. I was too into my carbs and didn't want to let go. But after thinking about it, I decided to dive in and really take this program seriously. In about 4 weeks I started noticing more definition in my arms. My belly started looking a little flatter and I noticed my waist looking more defined.
The cool thing too is that I started to notice my moodiness improve too. I felt like I had much more energy and didn't need that afternoon nap anymore.
Here's a picture of my bicep by week 11. I was really impressed with the results, and determined to make it to week 13. the right combination of exercise and nutrition was really the kick in the pants I needed. Tony Horton and Beachbody did a great job of putting together a program that is based on confusing your muscles, pushing yourself a little more than you would do by yourself, and having fun with it.
Honestly, I feel like I got a personal trainer in my home for as long as I want and a nutritionist too.
So at week 13, I was really excited because when we opened our swimming pool, all of my bathing suits from last year were too big. My tankini bottoms were super loose and not appropriate if we had guests over. So I treated myself to two bikinis! Nothing expensive. If you know me, you know I'm a bargain shopper. I think I paid $20 for one at Target and $10 for the other at Wal-Mart. Out of respect for my guests' kids, I still do wear a tankini, but one with smaller bottoms that won't fall off.
So here I am in my two cheapo bikinis, acting a little goofy, but that's me. I haven't worn a bikini since I was pregnant with Michael in 2005, and before that I didn't dare wear one since 1999. So do I think P90X was worth every penny? YES! I feel better and look better than I did a few months ago. I'm no longer tired, irritable and feeling puffy. I actually feel a lot younger than I have in a long time too.
So if you are on the fence of whether an exercise program that you see advertised on the television can work, please feel free to email me at wattersjes@msn.com or you can visit my Team Beachbody website by clicking here.
So what am I doing now? Well after finishing P90X, I took a week off and I tried the Shakeology 3-day Performance Cleanse. This wasn't a gross "run to the bathroom every 5 min." cleanse. It was a an elimination of wheat, sugar, eggs, nuts, dairy and caffeine from your body, while getting all of the nutrition you need.
Then I started P90X again until I made a decision on what program I wanted to do next. I decided to take on Insanity, since most of the members I coach are either doing P90X or Insanity. Right now I'm in week two of that. It's a challenge and a lot different, but its growing on me.
My eating wasn't too bad, but it was very carbohydrate heavy. I always felt the need for an afternoon nap when Alexa and Michael would take theirs. And I started feeling moodier, this winter was especially a hard time for me.
So in late January, I decided to look into P90X more seriously. I had seen the commercials and I knew it could work from the little bit I saw of it. In the past, I will admit, that if a client asked me about it, I would sort of try and steer them away from it because I was a little afraid they would start using it and not need me. But even people in the fitness industry need a little help. I was reluctant to hire a personal trainer for myself due to the financial impact that would have on our budget. So after some thought I decided to try it.
My first experience with it was with a borrowed copy, so I didn't have the nutrition and exercise guide books. I tried one of the dvd's and it was a reality and ego check for me. Around this time I was also looking into expanding my fitness business, and found out about the Coaching opportunity that Team Beachbody has. So again after lots of thinking, I decided to add Team Beachbody Coaching to my existing fitness business. With my Coach's discount I bought my own copy of P90X, and was thrilled to have it with the nutrition and exercise guide.
No I'll be honest, at first I didn't follow the nutrition guide at all. I was too into my carbs and didn't want to let go. But after thinking about it, I decided to dive in and really take this program seriously. In about 4 weeks I started noticing more definition in my arms. My belly started looking a little flatter and I noticed my waist looking more defined.
The cool thing too is that I started to notice my moodiness improve too. I felt like I had much more energy and didn't need that afternoon nap anymore.
Honestly, I feel like I got a personal trainer in my home for as long as I want and a nutritionist too.
So at week 13, I was really excited because when we opened our swimming pool, all of my bathing suits from last year were too big. My tankini bottoms were super loose and not appropriate if we had guests over. So I treated myself to two bikinis! Nothing expensive. If you know me, you know I'm a bargain shopper. I think I paid $20 for one at Target and $10 for the other at Wal-Mart. Out of respect for my guests' kids, I still do wear a tankini, but one with smaller bottoms that won't fall off.
So here I am in my two cheapo bikinis, acting a little goofy, but that's me. I haven't worn a bikini since I was pregnant with Michael in 2005, and before that I didn't dare wear one since 1999. So do I think P90X was worth every penny? YES! I feel better and look better than I did a few months ago. I'm no longer tired, irritable and feeling puffy. I actually feel a lot younger than I have in a long time too.
So if you are on the fence of whether an exercise program that you see advertised on the television can work, please feel free to email me at wattersjes@msn.com or you can visit my Team Beachbody website by clicking here.
So what am I doing now? Well after finishing P90X, I took a week off and I tried the Shakeology 3-day Performance Cleanse. This wasn't a gross "run to the bathroom every 5 min." cleanse. It was a an elimination of wheat, sugar, eggs, nuts, dairy and caffeine from your body, while getting all of the nutrition you need.
Then I started P90X again until I made a decision on what program I wanted to do next. I decided to take on Insanity, since most of the members I coach are either doing P90X or Insanity. Right now I'm in week two of that. It's a challenge and a lot different, but its growing on me.
Wednesday, July 7, 2010
Men, Women & Body Image
I just posted an article on my FB page about men's swimsuits and what it says about them. I got to thinking that men are not so different from women when it comes to body image. Ha ha, you say, but before you mock me, let me go on.
I have met a lot of guys who will walk around without a shirt, unashamed of their beer-belly. Strutting around like a proud rooster. But I have also met plenty of women who do basically the same thing. You know the ladies I'm talking about. Maybe they're deemed a little too old to wear a bikini, or what we think is too heavy to sport a pair of shorts. Right there we have men and women who might not be what society considers perfect specimens, but they don't care. They have self confidence and I'm guessing a good, healthy body-image.
Then I've met the guys who refuse to take their t-shirt off at the beach. I see lots of men who hide behind over sized clothes, thinking they're bodies will not be as noticeable in them. To me nothing says "I think I'm fat..." more than a guy who wears an over sized shirt that comes down to his knees. Although I do know this is also an urban fashion statement.
Then there are the women who will wear long pants and long sleeves in 100 degree weather because they're too ashamed of showing their arms and legs for fear of looking fat. I know in some cultures its more out of modesty. But honestly, is it worth risking heat stroke in order to hide your flaws?
Not everyone on this planet was made a size 4 (ladies) or a size 30 waist (guys). We're all different shapes and sizes. So go ahead and take the t-shirt off guys. So what if you have a bell?. And ladies, who really should care if we have stretch marks or cellulite?
Exercise and eating right should not be done just to look hot. But when you choose to exercise it should be for overall health. You should strive for a healthy heart, healthy blood pressure, healthy sugar levels and strong bones. And guess what - Once you start regular exercise, you will feel more comfortable with your body.
Hey we're all not going to look like the cover of Men's Health magazine or Cosmo, but we can have better insides than those pretty models do. And that's far better than looking hot. Health and confidence say "hot" more than being pretty.
I have met a lot of guys who will walk around without a shirt, unashamed of their beer-belly. Strutting around like a proud rooster. But I have also met plenty of women who do basically the same thing. You know the ladies I'm talking about. Maybe they're deemed a little too old to wear a bikini, or what we think is too heavy to sport a pair of shorts. Right there we have men and women who might not be what society considers perfect specimens, but they don't care. They have self confidence and I'm guessing a good, healthy body-image.
Then I've met the guys who refuse to take their t-shirt off at the beach. I see lots of men who hide behind over sized clothes, thinking they're bodies will not be as noticeable in them. To me nothing says "I think I'm fat..." more than a guy who wears an over sized shirt that comes down to his knees. Although I do know this is also an urban fashion statement.
Then there are the women who will wear long pants and long sleeves in 100 degree weather because they're too ashamed of showing their arms and legs for fear of looking fat. I know in some cultures its more out of modesty. But honestly, is it worth risking heat stroke in order to hide your flaws?
Not everyone on this planet was made a size 4 (ladies) or a size 30 waist (guys). We're all different shapes and sizes. So go ahead and take the t-shirt off guys. So what if you have a bell?. And ladies, who really should care if we have stretch marks or cellulite?
Exercise and eating right should not be done just to look hot. But when you choose to exercise it should be for overall health. You should strive for a healthy heart, healthy blood pressure, healthy sugar levels and strong bones. And guess what - Once you start regular exercise, you will feel more comfortable with your body.
Hey we're all not going to look like the cover of Men's Health magazine or Cosmo, but we can have better insides than those pretty models do. And that's far better than looking hot. Health and confidence say "hot" more than being pretty.
Monday, July 5, 2010
Featured Coach - Jenny Bradshaw, Booty Shaping Expert
If you're looking for an expert on how to reshape and lift your booty, Jenny Bradshaw is the Coach you need.
Jenny has her own blog that features tips and videos on butt exercises, http://buttexercisesblog.com/.
Jenny is a mother of 4, and loves fitness. She is doing P90X and Brazil Butt Lift. She became a Coach because she saw results and felt a great deal of motivation from Team Beachbody. Jenny was so grateful for that and wanted to give back by helping others reach their goals
If you would like to have Jenny as your coach, you can click here. Or if you would like to ask Jenny a question you can email her at jbshaw595@hotmail.com.
Sunday, July 4, 2010
Weak bones - what to avoid and do
I just saw this post on MSN on 6 foods that can weaken your bones click here to read. Some of the foods will surprise you while a few may not.
This brings to mind that regular exercise involving running, walking, lifting weights, or jumping can actually build bone density. This is good news for women, who tend to fall victim to osteo problems more than men.
Have a great holiday weekend!
This brings to mind that regular exercise involving running, walking, lifting weights, or jumping can actually build bone density. This is good news for women, who tend to fall victim to osteo problems more than men.
Have a great holiday weekend!
Friday, July 2, 2010
OMG, Insanity Pure Cardio, P90X Back workout and Cardio Abs
Oh boy! That was some workout today. I did my Insanity today, and threw in a little P90X Back (from Back & Legs workout DVD), then to top it off, I felt a little feisty and did some Cardio Abs.
Let me tell you, I really don't like doing Insanity. Dang, its hard! But I keep getting lured in to doing another day of it. When I'm done with it I do feel good and feel like I accomplished something. I know I've told you int he past, I'm really not a cardio queen. I like some, but I don't like too much.
This is some hardcore cardio. I'm not talking low-impact aerobics class here, I'm talking sweaty, ugly, grunting, feeling like you're legs are on fire cardio. And then to make things interesting there are planks, push-ups, crazy exercises thrown in to work your core and your upper body. You get a kick in the butt lower body workout, but Shaun T. doesn't forget about your upper body.
Then the Cardio Abs came and that was not too bad. I liked it because its crunchless ab exercises. Bu don't think its a stroll in the park. This was HARD!!!
I had to throw in a back workout though. I miss my P90X:( Tony Horton was a lot kinder to me than this whipper snapper Shaun T. is.
Honestly though, I don't think I could get through the Insanity workouts if it weren't for P90X, especially all of the push-ups and some of the plyometric moves.
Well, that's enough for today. I hope you have a great Friday evening!
Let me tell you, I really don't like doing Insanity. Dang, its hard! But I keep getting lured in to doing another day of it. When I'm done with it I do feel good and feel like I accomplished something. I know I've told you int he past, I'm really not a cardio queen. I like some, but I don't like too much.
This is some hardcore cardio. I'm not talking low-impact aerobics class here, I'm talking sweaty, ugly, grunting, feeling like you're legs are on fire cardio. And then to make things interesting there are planks, push-ups, crazy exercises thrown in to work your core and your upper body. You get a kick in the butt lower body workout, but Shaun T. doesn't forget about your upper body.
Then the Cardio Abs came and that was not too bad. I liked it because its crunchless ab exercises. Bu don't think its a stroll in the park. This was HARD!!!
I had to throw in a back workout though. I miss my P90X:( Tony Horton was a lot kinder to me than this whipper snapper Shaun T. is.
Honestly though, I don't think I could get through the Insanity workouts if it weren't for P90X, especially all of the push-ups and some of the plyometric moves.
Well, that's enough for today. I hope you have a great Friday evening!
Thursday, July 1, 2010
Cardio Confusion: A History of TurboFire®
An interview with Chalene Johnson by Steve Edwards
TurboFire®, the latest offering from Beachbody®, is "next generation" in more ways than one. It's the hardest workout series to come from Chalene Johnson, but it's set up in a way where anyone can do it. It's like cardio class at the gym, but it also has core and strength workouts. It's High Intensity Interval Training (HIIT), but also traditional cardio. It's a structured program, but it changes dramatically over time. "If P90X® is about Muscle Confusion™," says Johnson, "TurboFire is about cardio confusion." Today, we'll talk with Chalene about TurboFire to help you decide if it's the right program for you.
"I'm 41, and because of that I (like everyone else) can wake up with aches and pains, so it was critical for me that this program be something that everyone could do," she begins, dispelling the rumor that TurboFire was going to be the next INSANITY®. However, it's not the lack of high-end difficulty she's referring to, because the program is ultimately very intense. What makes TurboFire more versatile is that it comes with an optional preparatory schedule for those who lack the fitness base to jump right in. And each workout also offers a low-intensity option. "In every single video, we have modified moves with little to no joint impact that still create intensity," adds Chalene.
The creation of TurboFire was a long process. "It began in my [Turbo Kick®] classes. Health clubs don't care about beginners. The overwhelming majority of any health club's classes are for advanced users. The mentality is sink or swim. Turbo Jam® [Chalene's original Beachbody program] was a step down to what I teach—a starting point for what I was doing in the clubs. It was a ramp; essentially a place to get on the Turbo Kick highway."
"I had begun to study HIIT, or High Intensity Interval Training, which are short workouts that feature ultra-high-intensity intervals. I was using this in my classes when we created the Fat Blaster workout as part of Turbo Jam's continuity program. It was the hardest video we had done and I didn't think people were going to like it. In fact, it almost didn't make it into the rotation. But then it turned out to be everyone's favorite." This meant, essentially, that TurboFire was on.
"The concept was to take the toughest Turbo Kick class ever and turn it into a program. I was trying to answer my own question of 'what would work the best for me?' I'd been incorporating the HIIT philosophy in my classes. But HIIT had come out of sports, where athletes will do anything they're told. I needed to find something more interesting than sprints on a football field. I needed TurboFire to be tougher, more intense, but also more exciting and exhilarating than what I'd done in the past. Like anyone else, I get bored. I plateau. I have the same problems everyone else has. So TurboFire had to address this."
"I didn't want to make P90X for girls. I didn't want INSANITY. I wanted a HIIT program. I wanted short-duration intervals that killed you. You had to be maxed at the end of each interval. That was the starting point, to be consistent with the research for HIIT. But HIIT can only be done for short durations, about 3 weeks at a time, before you start to overtrain and plateau. So the challenge was creating a program that expanded on these HIIT phases with other aspects like cardio training that would keep the results coming. So I started making workouts to address this, and the result is this cool periodizational program that takes you through various forms of cardio training. If P90X is Muscle Confusion, TurboFire is cardio confusion."
"Next, it had to have great music for that class atmosphere so that you're having fun. But I also wanted the choreography to be easier to follow than Turbo Jam, even though the training was going to be more challenging. So we set it to sound effects so you don't need to follow a beat so that INSANE-ers, X-ers, and other non-Turbo Jam people could do it. We wanted it to appeal to guys, too. And it has, especially the HIIT workouts. You don't need to feel as though you can dance. The music is there for motivation."
"I think the music is 100 times better than Turbo Jam's! Music is so important to me because with good music you don't have to find the motivation; it's there. It makes classes so fun that you don't notice how hard you're working out. It's so much easier sprinting to the right song than a random soundtrack."
"We had more of a budget and more time with the producers so we could get the music perfect. I had more of an influence over the process and was there every day. I wrote the lyrics. I controlled where the energy needed to build for the workout. This is why it took so long to get it done. Training this hard to okay music was totally not okay. I needed it to be off-the-charts, un-friggin'-believable, amazing music!"
Of course, it's not all cardio. Anyone who is familiar with Chalene knows that she's a firm believer that you need to strength train regularly. "We wanted everything that you'll need in one box: strength training, core training, stretching. But, to be honest, what is unique is its cardio. The stretching is geared towards the cardio you are doing in TurboFire, but the strength training can be swapped with anything. In fact, I think in a perfect world you might choose ChaLEAN Extreme® for strength training [a ChaLEAN Extreme/TurboFire hybrid schedule comes with the program]."
"But the goal of having everything in one box is important because this stuff is for life. I want to create things that you'll be doing for life. Because, like I said, this program was about what I would do. And I'm not stopping or slowing down. My finish line is in the coffin."
Chalene explains the difference between TurboFire and her other programs below.
TurboFire®, the latest offering from Beachbody®, is "next generation" in more ways than one. It's the hardest workout series to come from Chalene Johnson, but it's set up in a way where anyone can do it. It's like cardio class at the gym, but it also has core and strength workouts. It's High Intensity Interval Training (HIIT), but also traditional cardio. It's a structured program, but it changes dramatically over time. "If P90X® is about Muscle Confusion™," says Johnson, "TurboFire is about cardio confusion." Today, we'll talk with Chalene about TurboFire to help you decide if it's the right program for you.
"I'm 41, and because of that I (like everyone else) can wake up with aches and pains, so it was critical for me that this program be something that everyone could do," she begins, dispelling the rumor that TurboFire was going to be the next INSANITY®. However, it's not the lack of high-end difficulty she's referring to, because the program is ultimately very intense. What makes TurboFire more versatile is that it comes with an optional preparatory schedule for those who lack the fitness base to jump right in. And each workout also offers a low-intensity option. "In every single video, we have modified moves with little to no joint impact that still create intensity," adds Chalene.
The creation of TurboFire was a long process. "It began in my [Turbo Kick®] classes. Health clubs don't care about beginners. The overwhelming majority of any health club's classes are for advanced users. The mentality is sink or swim. Turbo Jam® [Chalene's original Beachbody program] was a step down to what I teach—a starting point for what I was doing in the clubs. It was a ramp; essentially a place to get on the Turbo Kick highway."
"I had begun to study HIIT, or High Intensity Interval Training, which are short workouts that feature ultra-high-intensity intervals. I was using this in my classes when we created the Fat Blaster workout as part of Turbo Jam's continuity program. It was the hardest video we had done and I didn't think people were going to like it. In fact, it almost didn't make it into the rotation. But then it turned out to be everyone's favorite." This meant, essentially, that TurboFire was on.
"The concept was to take the toughest Turbo Kick class ever and turn it into a program. I was trying to answer my own question of 'what would work the best for me?' I'd been incorporating the HIIT philosophy in my classes. But HIIT had come out of sports, where athletes will do anything they're told. I needed to find something more interesting than sprints on a football field. I needed TurboFire to be tougher, more intense, but also more exciting and exhilarating than what I'd done in the past. Like anyone else, I get bored. I plateau. I have the same problems everyone else has. So TurboFire had to address this."
"I didn't want to make P90X for girls. I didn't want INSANITY. I wanted a HIIT program. I wanted short-duration intervals that killed you. You had to be maxed at the end of each interval. That was the starting point, to be consistent with the research for HIIT. But HIIT can only be done for short durations, about 3 weeks at a time, before you start to overtrain and plateau. So the challenge was creating a program that expanded on these HIIT phases with other aspects like cardio training that would keep the results coming. So I started making workouts to address this, and the result is this cool periodizational program that takes you through various forms of cardio training. If P90X is Muscle Confusion, TurboFire is cardio confusion."
"Next, it had to have great music for that class atmosphere so that you're having fun. But I also wanted the choreography to be easier to follow than Turbo Jam, even though the training was going to be more challenging. So we set it to sound effects so you don't need to follow a beat so that INSANE-ers, X-ers, and other non-Turbo Jam people could do it. We wanted it to appeal to guys, too. And it has, especially the HIIT workouts. You don't need to feel as though you can dance. The music is there for motivation."
"I think the music is 100 times better than Turbo Jam's! Music is so important to me because with good music you don't have to find the motivation; it's there. It makes classes so fun that you don't notice how hard you're working out. It's so much easier sprinting to the right song than a random soundtrack."
"We had more of a budget and more time with the producers so we could get the music perfect. I had more of an influence over the process and was there every day. I wrote the lyrics. I controlled where the energy needed to build for the workout. This is why it took so long to get it done. Training this hard to okay music was totally not okay. I needed it to be off-the-charts, un-friggin'-believable, amazing music!"
Of course, it's not all cardio. Anyone who is familiar with Chalene knows that she's a firm believer that you need to strength train regularly. "We wanted everything that you'll need in one box: strength training, core training, stretching. But, to be honest, what is unique is its cardio. The stretching is geared towards the cardio you are doing in TurboFire, but the strength training can be swapped with anything. In fact, I think in a perfect world you might choose ChaLEAN Extreme® for strength training [a ChaLEAN Extreme/TurboFire hybrid schedule comes with the program]."
"But the goal of having everything in one box is important because this stuff is for life. I want to create things that you'll be doing for life. Because, like I said, this program was about what I would do. And I'm not stopping or slowing down. My finish line is in the coffin."
Chalene explains the difference between TurboFire and her other programs below.
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