Weight Loss Struggles – I Need More Time!

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I recently asked this question in some of my online weight loss groups, “What do you struggle with the most when trying losing weight?”  I got a variety of answers so I want to try and address these different struggles in a series of different post.

One struggle that came up a lot was TIME.  “I don’t have enough time to workout” or “I run out of time at the end of the day and just order pizza.”  I am sure at some time or another we have all experienced this feeling.  I love to workout, but I really dislike cooking so I am prone to the latter.

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One thing I discovered is that people do what they want to do.  You do what you find to be your priorities.  So if working out or meal planning are not a priority then you will find it hard to make the time.  Don’t get me wrong, I understand there are times you cannot make changes but 90% of the time you can.  Be honest with yourself.

Here are some time excuse I hear often; “My kids have after school activities that I have to drive them to.” “I work 12 hours a day and when I am home I am exhausted.” “I already get up at 5am I don’t want to get up any earlier.”  Do you fall into any of these?

Here are some of my tips for getting past these excuses.

What can you do while your child is at their practice?  My son had football 4 nights a week for 2 hours at a time, and my daughter had soccer the only other open night.  Saturday was then full with the games.  We only allow our children one after school activity at a time but as you can see it still took up a lot of time.  Football practiced at at field with a track so if I did not get a chance to workout earlier I used an hour of the time to run the track.  Another one of my participants walked the outside of the soccer fields while her son was practicing.  So take a look at how you can utilize your time better.

I too have worked 12 hour shift work.  I won’t lie I was one tired girl.  I did find though that when I worked nights I needed to do something to keep myself awake for one extra hour so I could get the kids up and off to school.  Guess what, that became my workout.  Not only did it keep me awake that extra hour, but it helped me release the stress from the previous 12 hours.

I don’t blame anyone who does not want to wake up earlier.  If I don’t get eight hours of sleep I am a grumpy person to be around.  If you already get up at 5 am what do you do?  Do you sit with a cup of coffee and watch the news?  Through BeachBody we offer a whole new set of workouts that are all 30 minutes or less.  If you are already up a quick workout will get you going too then you can enjoy the coffee knowing you have already done something good for yourself.  If you would like to know what some of these quick workouts are click here to register for a free account and contact me. I will then help you pick one that meets your goals.

I am talking to the mommas here…  

I have seen too often Mom’s putting all there energy and focus into their children.  They volunteer at the school, they drive them everywhere after school, they  work, clean etc.  Then 18 years later those kids are gone. The mom is overweight with nothing to do and she has drifted from her husband with all of her attention on the kids.  She is left feeling depressed and bad about herself.  Guys, I have seen it happen.  Please take care of yourself.  The better you take care of yourself the better you can take care of others.

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I would like to encourage you to take one week and journal your daily activities and see what you are really doing with your time.  You might find that you have wasted an hour each day searching FaceBook or Pinterest.  I know I am guilty.  Take the week and journal it all.  See if your priorities are what you think they are.  See what you might be willing to give up or what you can do for a shorter amount of time.

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I hope some of these tips help and that you can find the time to take care of YOU.  If YOU do not take care of YOU no else will.  In my next blog post I will give tips for the nutrition aspect of having little time.  I would love to hear from you on some of the areas you struggle so I can help. Or if you have a suggestion to add to this post for others I want to hear it.

Have a great week.

Make me your free health and fitness coach.

January Fitness Challenge

This January I am putting together several different challenges to help you make 2014 your healthiest year yet.  The challenge groups, aka accountability groups, are  “secret” FaceBook  groups made up of 5-10 people that help each other stay accountable.  In the groups, each day I post challenges, fitness and nutrition tips, keep you motivated and many other things.  Most importantly in the group we encourage each other through the ups and downs that come with getting in better shape.  If there is a group that interest you contact me and I can get you the info you need to get started.  Please do not wait these groups will fill fast and you do not want to miss out.  If there is a group that I am not offering but you think would be helpful to you please make the suggestion and we can see what we can do.

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P90X3

Join me for a 90 day P90X3 Challenge. P90X3 is the newest program released by BeachBody. All workouts are 30 minutes.  For more info click here and watch here.

To be part of this Challenge you will need to P90X3 Challenge Pack.  If you have purchased a challenge pack in the past contact me and I can send you a different link.

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T25

All workouts are only 25 minutes! This group will run for 30 days with the option to go 60 or 90 days.  T25 is a fun energetic workout that is one of my favorites.  For a preview watch here.

To be part of this Challenge you will need the Focus T25 Challenge Pack.  If you have purchased a challenge pack in the past contact me and I can send you a different link.

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The Ultimate Reset

The Ultimate Reset is 21 days of resetting your body.  In 21 days you can lose weight, lower cholesterol, lower your blood pressure and have overall better health.  In 21 days you will feel like a new person.  This is a great way to start your health and fitness journey or to recover from intense training such as marathon training.  For more info watch here.

For this Challenge you will need the Ultimate Reset Challenge Pack.  If you have purchased a challenge pack in the past contact me and I can send you a different link.

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Combo Challenge

This will be a 30 day Challenge made up of various different BeachBody programs.  There are over 20 different programs and I would love to help you find which one would work best for you.  Contact me and I can get you information.  To look at the variety of programs visit my site and click on “shop” and then “programs”.

I look forward to making 2014 a great year with you.

Make me your free coach.

P90X3 – Coming December 10, 2013

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I am so pumped about the release of P90X3.  I love P90X and with P90X3 all workouts are 30 minutes.

The biggest excuse I hear from people is, “I don’t have the time.” Well BeachBody is taking that excuse away with the release of their two newest programs, Focus T25 and P90X3.  I got great results with the P90X so I can’t wait to see what I can do with P90X3.

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Starting in January I will have Challenge Groups (accountability groups) for those of you who want to have an amazing transformation.  If you want to be kept up to date on information make me your free coach. 

Want to know more? Here is what BeachBody has to say.

All good things come in threes, but be warned: P90X3 is far from a trilogy. No, P90X3 is NOT the kid sister workout. It’s the workout that took notes from it’s siblings, then condensed, and accelerated to become the most dynamic and fastest workout yet.

The ultimate excuse buster
Time is the biggest excuse. P90X3 solves that. Every workout is 30 minutes and the clock starts the minute you push play. Before you can say “drop and give me 10,” it’s over and you are one workout closer to the six-pack of your dreams. 

Muscle acceleration explained
Many P90X fans were hooked on the science of muscle confusion – which introduced variety to the workouts and prevented plateauing. P90X3 takes a hint from that success and from studies showing the most dramatic body transformations happen within the first 30 minutes of exercise. Enter muscle acceleration, a Tony Horton-approved highly-structured schedule with an incredibly high level of intensity and an unprecedented variety of moves. The gurus behind P90X3 combined exercises and added some twists to maximize your time and keep every muscle challenged for a full 30 minutes.

Say goodbye to boredom
Which brings us to the fun-factor. Host, world-renown fitness ledgend, Tony Horton does not disappoint. With his witty one-liners and can-do mantras, he’ll simultaneously have you laughing and fired-up to bust out that final rep. Along with the constant entertainment, P90X3 has the most workouts of any Beachbody program. With 16 workouts in the base kit, they switch it up before you have a chance to consider boredom. From cardio to strength to pilates to MMX, there is something for everyone. 

The ideal P90X3-er
It may seem lofty to proclaim, but P90X3 is indeed a workout for everyone.  Everyone searching for tighter abs and leaner muscles, that is. But fitness novices and experts need not be afraid by P90X3’s come-one-come-all invitation. You don’t have to have any previous P90X experience in order to get killer results. For the beginner, the variety of workouts in P90X3 is the perfect place to discover their fitness style. If the move can be modified there is a cast member showing you how. But don’t expect to be an expert on day one. (Yes, fitness veterans will still be challenged.) As Tony says, ”You don’t get off easy, you just get to finish faster!” 

It doesn’t stop there
And of course there are some bells and whistles too good to ignore. First off, the Coach exclusive: If P90X3 is purchased through a Coach any time from December 10th – 31st (including Challenge Packs), the customer receives an exclusive P90X3 baseball cap. What better way to spread the word about this revolutionary program?

And last but not least, we have the app: Yes, now for the first time the P90X app is available on Android and iOS (will be available 12/10 on Android) The app includes P90X guided workouts, tools to track your reps, weights and progress. Launching soon, is the P90X3 addition – which brings you workout specific tracking modules, scheduling options and the motivation you need to power through the 90 days. P90X3 scheduling and tracking will be available on the app for Android on 12/10 and is coming soon for iPhone. Check out the app and get ready to bring it!

Are you ready to commit?

To be in the Challenge Group you will need to order a challenge pack.

http://www.teambeachbody.com/shop/-/shopping/BCPX3205?referringRepId=144924

If you have already purchased a challenge pack before (you can only buy 1) here are links for you.

P90X3 Base Kit

http://www.teambeachbody.com/shop/-/shopping/X3Base?referringRepId=144924

P90X3 Deluxe Kit

http://www.teambeachbody.com/shop/-/shopping/X3Deluxe?referringRepId=144924

P90X3 Ultimate Kit

http://www.teambeachbody.com/shop/-/shopping/X3Ultimate?referringRepId=144924

Other items you may want but do not have to have:

P90X Peak Performance Bars

http://www.teambeachbody.com/shop/-/shopping/ProteinBars?referringRepId=144924

P90X Recovery Formula

http://www.teambeachbody.com/shop/-/shopping/P90XRRFTub?referringRepId=144924

P90X Peak Health Formula

http://www.teambeachbody.com/shop/-/shopping/P90XPeakHealth?referringRepId=144924

Energy and Endurance – I drink this and love it.

http://www.teambeachbody.com/shop/-/shopping/EandETub?referringRepId=144924

 

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Out of the Shadows

This is a post I never intended to make, but with several people connecting with me lately, with the same issues, I thought this might be the nudge I needed to get it out there. Living life as a Pastor’s wife is like living in a fish bowl so I have always been known to be pretty open this is just one part I tend to keep quieter.

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After my first child I had mild issues with postpartum depression. I had heard that some women struggled with it so I really did not think much of it other than, this too will pass. After my third child was born I felt fine until she was 9 months old and I quit breastfeeding. The feelings of postpartum overwhelmed me and I felt very alone.   At the time I was also starting a new job as a 911 dispatcher which involved shift work and added stress.  For stress release I began running for the first time every morning when I got off work.

The other aspect of this was that with each pregnancy I gained more and more weight. With the third pregnancy I hit over 200 pounds. I delivered a 9 ½ pound baby and only lost 5 pounds. How do that work?

There would be a picture here but I did not take any.

So here I was overweight and depressed. I did not even recognize myself. I have a degree in Exercise Science and had worked in the fitness industry for several years.  I was very ashamed that I had not taken my own advice.

The realization of depression really hit when our church took a group to the Women of Faith conference in Houston, Tx. I remember sitting in the Toyota Center with easily 10,000 women and I felt so alone. I wanted to sneak away and hide and cry. So I did.

I left the conference got in my car to leave. At the first light out of the parking lot I was hit by another car and spun through the intersection. Thankfully my husband had on star and they did everything because I was so shaken I could not even think straight. I remember looking up into the rear view mirror and seeing two of my friends (one who had a bulging disc in her back) running down the street to be with me. I clearly heard God speak to me, “See you do have friends that love you.”

From there they took me home and talked with me the whole way about how I had been feeling and encouraged me to see a doctor. I was not so convinced, but my back was sore enough to get me to go. When I got there the Dr knew there was more wrong than my back. We talked and she prescribed. That was the last thing I wanted but knew I really had no choice.

That was me 9 years ago. Since then God has placed so many of the right people and opportunities in my life. When moving to Florida I had the privilege of coaching marathon teams for charity. This kept me active and helped me to lose some of the weight. I lost my Dad three years ago and that again brought it’s own struggles, but I was surrounded by an amazing support system.

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When we were planning to move to Houston, TX. I was presented the opportunity to become a coach for BeachBody and to help others in the same situation, I was in. I jumped on it for that reason, I also wanted to be able to coach and not have to start over every time we moved.

Since starting with BeachBody I have taken the attention off myself and my feelings and have been able to talk to others about theirs and have found God being able to use my struggles to help others. You all probably don’t know this but you help me with my weight because I know you are watching.  Since January 1 of this year I am down 15 pounds.  I am now the lowest I have been since baby number three and she is 9.  So I am pretty happy about that.  I did P90X and did not lose weight but I lost half my body fat and doubled my muscle mass.  I then lost the rest of the weight with T25 and Shakeology.  However, I am still a work in progress.

2011

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2013

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In June BeachBody challenged us to Dream Big.  I set the goal to help people lose a combined 5,000 pounds.  So far we have reached 700 pounds gone.  Through the challenge I have had the privilege of working with people across the U.S. and Canada.  Recently, I had one participant say she feels better than she has in 21 years. Although she has reached a small milestone she feels like she has lost 100 pounds.  I have the joy of getting stories like this often.

I say all this to hopefully let you know that you are not alone. We all have struggles of some kind or another. Some just do a better job of hiding it than others.  Life is not easy.  We will always have our bumps in the road but anything is possible.  Whether it be overcoming depression or weight loss or just getting healthy you can do whatever you put your mind to.

I am always available via email of FB to chat.

Small Changes Get Big Results

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I promise I really am not trying to come across harsh, but I hope it brings some of you to face reality.  I have been in the health and fitness industry a long time and the two excuses I hear over and over are, “I don’t have time” or “It is too expensive to eat healthy.”

I totally understand that most of us live on a budget.  I understand that a salad can cost $8 and a hamburger $1.  But have you priced up how much a heart attack cost these days?  Do you know how many days you will have to take off for a heart attack, cancer or even a stroke?

(From CBSNews.com:  “According to an article from the National Business Group on Health, the average total cost of a severe heart attack–including direct and indirect costs–is about $1 million. Direct costs include charges for hospitals, doctors and prescription drugs, while the indirect costs include lost productivity and time away from work. The average cost of a less severe heart attack is about $760,000. Amortized over 20 years, that’s $50,000 per year for a severe heart attack and $38,000 per year for a less severe heart attack.”)

So what are some small changes you can make today?  When in a rush and you have to get fast-food. I know you are not going to like this but there is nothing faster than grabbing an apple, celery and peanut butter or a banana.  Our family has changed from fast-food restaurants that serve primarily fried food to others that serve sandwiches.  You still have to be careful at these places you can eat enough mayo to counteract that decision.  I now get veggie sandwiches with avocado in place of mayo.  I get veggie patties in place of meat.  These patties are usually half the fat and calories of meat alternatives.  Surprisingly, with some kid specials we are able to eat cheaper at these restaurants than at a drive thru.

You also know I am a huge fan of Shakeology.  Shakeology is nutrition simplified.  You put it in your favorite drink, I like almond milk, shake and go.  In that cup you have over 70 super foods and more than what you would get in your vitamins.  It does not get easier than that.

Begin a workout.  If you follow me on FB you know I am addicted to T25.  No more excuses for time it is only 25 min.

You can exchange one soda a day for water.

Think about your actions and what you do each day.  What is one small thing you can change today that will make tomorrow so much better?

I highly recommend reading John C. Maxwell’s book, “Today Matters”.  It’s about the things you should do better today to make tomorrow better.  There are 12 different things, but to find those out you need to read the book.  I do love where he talks about his health  and someone asks him if he has lost his cravings, he responds, “No, my craving for life is better.”

Do something good for yourself today.

Still Vertical

One of  my favorite post was one of my first, “Finish Vertical.”  I was in a 5K and an 81 year old said his goal was always to finish vertical.  I think about this every time I run, I want to finish vertical.

As you can guess I am very goal oriented.  I wanted to run and I did it.  I wanted to do a 15K, half marathon and marathon, and I did it.  I pretty much do what I put my mind too.

But one thing that drives me more than anything is hearing others achieve their goals.  There is just not much better than watching someone reach their dream.  I love to stand at the finish line and see the faces of those that finish their first race, and that is a race of any distance.

I was listening to the BeachBody team call today and was reminded of reaching goals.  The question brought up was, “What will it feel like when you reach your goal?”  Whether this goal is weight loss, running a race, getting a promotion, whatever it is what will it feel like when you accomplish it?

Most of the time the goal I always hear is weight loss and with over 20 million Americans overweight that is not surprising. So I ask you today what is your goal?  Why do you want to achieve that goal?  And what are you going to do to achieve that goal?

Most of you know I coach for BeachBody.  And I hope you know that for me it is not about the money but about helping you achieve your goals.  Remember my services are free as your coach (all you have to do is register on my website and you are on my team.)  I am here to motivate you and encourage you in whatever way you need.  The only time I make money is when you purchase an item from the website (and I am grateful when you do).

To help you achieve a weight loss goal here are some solutions:

1. Join one of my challenge groups.  This is when you and I get together with a few others on a private facebook group we are there for one another.  Email me and I can give you more info.

2. Check out the nutrition plans on the BeachBody website.  Once you register through my website you can opt for the free membership or the paid membership.  The only difference is the one you pay for includes a nutrition program.  Don’t worry it is not expensive.

3. Try Shakeology.  I love the Tropical Strawberry.  BeachBody has made each of these products to be your healthiest meal of the day.  Just replace one meal a day with it.  I have this each morning for breakfast.

4. Get a workout.  BeachBody has multiple programs to choose from: P90X, Insanity, TurboFire, Asylum, Body Gospel, Brazilian Butt Lift, Body Beast and many more.  All are proven to help you lose weight and firm up.  I would be more than happy to answer any questions you have on any of these products.  You can get more info by go to the website under “shop” or by clicking on the picture below for info on P90X.

Please remember I am here to help you any way that I can.  The mission of BeachBody is to change peoples lives and to end the obesity epidemic in America.  I want to be a part of ending the epidemic so let me know how I can help.

Just so you know, my next goal is to run the Pembroke Coastal Challenge in Wales.  It is a challenge of three marathons in three days.  What is your next goal?