Back to School Routine...but It's Not about the Books

Kids all across the country have started the school year, and as you know, mine did as well.  But school isn't what this blog post is really about.  It's about the routine -  ya know,  getting up, going to school, doing homework, and repeating to bring about an expected end result of passing the grade and graduating?  In the same way that going back to school means a new year and new beginning for the kids, this is the perfect time of year for the whole family to make it a new beginning and get into a healthy routine and work toward an expected result as well.



But let's remember, kids don't walk into school and take their final exams and hand in their final projects.  It's a process.  It takes small steps, constant work, much preparation,  and repetitive actions.  We need to implement this same sort of philosophy in our daily lives to be healthier.

So, how do we get started?

Lay the groundwork. Make sure the cupboards and fridge help support your healthy habits. Get rid of junk food and soda. Keep fresh fruit in  bowls on the counter, and wash and cut fresh veggies ahead of time and  keep at eye-level in the fridge for easy snacking. 

Plan ahead - in writing. Create your daily plan, from what time you will all get up, eat breakfast, workout, and so-on.  Post it on the fridge or somewhere that everyone will see it on a regular basis.  Check things off as you complete them for a sense of accomplishment in sticking to your plan.

Don’t get impatient. It is going to take time, to develop the habits of your new routine and to see results.  Whether some of your family needs to lose weight, or wants more energy, or more stamina and endurance - these will all take time.  Just know that each time, each day you follow through on your new healthy routine, you are stepping closer to your goals.  Stay positive.

Celebrate victories. Pat one another, or yourself on the back for  making some new, positive changes—no matter how small. Sure there will be days that don't go as planned or you have a set-back.  So what.  Start fresh the next day.  As you  succeed, you gain self-confidence, which leads to greater success, and it will just continue.  You are on your way.  You and your family are getting healthier and stronger each and every day and adding years to your life!  Don't you dare slow down now!

I hope you had an awesome summer and Happy Labor Day!  Are you ready to make a fresh start this time of year?  Have you started? Let's go!

It's official! My first born is in kindergarten!

I officially don't have a baby boy anymore!



He was soooo excited!


We were up early, had a great breakfast and he was ready to go!


And then the bus came.

Now during his orientation, we rode the bus with him and stayed with him the entire time.

So as much as we tried to prepare him, he was not quite sure when it was time for him to get on the bus alone!



But, thankfully we were able to follow the bus to school and walk with him to his classroom and get him settled. He was so lovey too!




A kiss for dad



And even a smooch for lil sister Peyton!


And luckily for John and me, we've had a lot of errands and things to do today to pass the time. Only and hour and a half until he comes home from his first big day!!

SHORT BURSTS & DRILLS get you FASTER Results! Training HIIT!

The #1 excuse as to why people do not exercise, is they do not have time. But to me, that's an excuse that makes me roll my eyes. HO HUM! Excuses never get you anywhere but just an eye roll.

You know you should exercise and you may want to exercise more, but some days, it is tough to fit in a full hour long work out.

But the good news is that even fitting in a small quick high intensity work out or drills, will keep you motivated, keep the metabolism firing, and keep you focused on a lifestyle for fitness.

Some of the BEST moves you can do, are short bursts that take you into an anaerobic state. Training anaerobically is when your muscles switch over to using the fast twitch portion of the muscle fiber, which draws on the glycogen stores to power through the exercise. This is a short term exercise, one your body can not handle doing at this rate of intensity for a long time. Think back when you had to run the track in either PE class or even for the athletic season. When you were told to run 2 times around the track, you jogged it out and burst your run at the end. Primarily, that run was aerobic, using the endurance portion of your muscle fiber, the slow twitch fiber. But when you were being clocked to run the 100 meter dash, you went all out as fast as you can! Because the finish line was just RIGHT THERE! You knew it would be over ASAP! That's anaerobic when you push as fast and as hard as you can, drawing on your fast twitch muscle fibers.

Slow twitch muscle fiber training is when you primarily train for endurance. Lifting light weight for many many reps. Or staying in the aerobic zone. When you primarily train this muscle group, you create a flat thin strong muscle. Think of a marathon runners body type.

Fast twitch muscle fiber training is when you primarily train for power and strength. Lifting heavy weight, slow and for a few reps. Or burst training in the anaerobic phase. When you primarily train this muscle group, you build a thicker, stronger, more powerful muscle belly. Think of a sprinters body from the olympics.

Muscle burns fat. So if you work hard in training both fibers, you will balance out your body best. Building more muscle will allow you to burn more calories at rest.

So back to having no time for exercise. Fit in short quick anaerobic bursts! You can scatter this throughout your day- or just pick 15 straight mins and PUSH!

Here are some examples of some drills:

Jumping jacks- vary the tempo, go for time, go for speed, go for depth.
Squat Jumps- scoop the abs, power through the legs and go for time!
Quick high knee runs- Go for time! Run the arms as fast as you can by your side. Alternate with fast football feet, wide knee runs, mud runs
Suicides- shuffle touch the floor as fast as you can side to side
Skater Leaps – vary the speed, vary the quantity side to side (singles, doubles, 4 steps..etc) jumping over an object.

You don't need equipment, a gym, or even a trainer to get your work out in. You can just drop and do some push ups! Fit in something so your body stays revved up!

What Workout will Work for ME?

This is a question I get a lot.

I mean it's either cardio or strength training or both - right? Well, at a high level, sure. But if you really want your workouts to be the most effective, understanding the type of cardio and strength training you're doing is key.

Wait, the hours on the treadmill or stair climber and doing countless sets of heavy lifting isn't going to get me where I want to be?

Let me explain. Sure, walking, running, stairs and weight lifting are all great exercises.

BUT.

There are some really effective concepts that are utilized in exercise, workout and training programs that can increase your results and performance so I wanted to talk about them here. You'll see that I reference some workout programs that utilize each specific concept but it's only because these are the programs that I am most familiar with and know deliver results, there may certainly be many others as well.

High Intensity Interval Training (HIIT) - Exercising at your max in short (less than 1 minute) intervals improves aerobic and anaerobic energy release and cranks up your body’s metabolism to burn calories faster. So you burn more stored body fat to help you recover from the workout. This occurs because the intense intervals fatigue your muscle groups. In turn, your body works overtime to replenish the tired muscles with oxygen, creating the AfterBurn Effect, which can last for up to 24 hours after you’ve finished class. The AfterBurn Effect means you actually continue to burn calories for hours after your workout is over.

HIIT burns up to 9x more fat and calories than traditional cardio. Hello! Who doesn't want that?

Turbo Fire uses these HIIT moves known as “Fire Drills" where unlike traditional cardio, HIIT means working out at your max in up to 1-minute intervals. Even after you’re done with class, your body continues to burn calories for up to a 24-hour period. This means 4 minutes of HIIT can be more effective than 30 to 45 minutes on a treadmill or stair climber.

MAX Interval Training - long bursts of ultra-high intensity moves at your maximum exertion level followed by brief periods of rest. Due to this fact, each workout keeps your body fully engaged as you rotate between aerobic and anaerobic intervals. Max Interval training increases your RMR (Resting Metabolic rate) which in terms continues to aid in burning fat longer than just while you are working out. Hours after finishing your workout you would be burning calories at a higher rate than normal. It is the High intensity workout’s that aid in raising the RMR similar to what having more lean muscle mass does from lifting weights and you additionally get this from your workouts during Insanity. By creating leaner muscles you aid in the increase in your RMR.

INSANITY uses MAX Interval Training which replaces your moderate intensity exercise with maximum-intensity exercise, and your short intervals of intensity with short periods of rest. Adding high-intensity exercise, during which your heart rate is raised to 80 percent or more of its maximum capacity, forces your body to use fast-twitch muscle fibers not normally engaged in cardio exercise. These fast-twitch fibers continue burning extra fuel even during lower-intensity exercise.

Muscle Confusion - Also known as periodization, muscle confusion is a systematic variation in resistance training program; periodically varying program variables such as type of exercise, training weight (resistance),position, number of sets, rest interval between sets etc. Our bodies will quickly adapt to an exercise routine and resist responding when it knows what's coming. We can prevent this "plateau effect" by continually challenging the body to reach its maximum potential. Since it's impossible to continually improve at the same rate over long-term training, properly varying the training variables can limit training plateaus, maximize performance, and reduce the likelihood of over-training.

P90X utilizes muscle confusion and gives you intense cross-training with 5 hard-core resistance routines, 3 fat-scorching cardio routines, and 2 ab-ripping routines, as well as extreme yoga and advanced flexibility. You work all your muscles, from every possible angle, using many different techniques. Whether you want to lean out, bulk up, or get ripped, there are endless ways to mix and match the routines to keep you motivated.

Post-­Activation Potentiation (PAP)- Doing a weighted resistance exercise prior to an explosive one can increase the amount of power produced.

Prior heavy loading induces a high degree of central nervous system stimulation, resulting in greater motor unit recruitment and force, which can last from five-to-thirty minutes; PAP intervention enhances the H-reflex, thus increasing the efficiency and rate of the nerve impulses to the muscle. HUH?

In laymen terms, this means that doing heavy lifting prior to explosive activity can actually help you fire higher threshold muscle cell motor units which, even even simpler terms, means that you will jump higher, run faster, or life more weight.

P90X2 is the next wave in applied science for body transformation takes P90x Muscle Confusion™ to a new level, focusing on strength, balance, mobility and explosive power. It takes the principles and foundation of the P90X concept and cranks up the intensity with exercises that demand balance, agility, and athleticism.

If you have questions, feel free to comment and I'd be happy to help!

Sales without Selling

If you're involved in a company or position that involves sales - you've got to know how to sell without selling. There are very few people who aren't very annoyed by the over zealous salesman who wants to know 'How can I get you in this car today?'!

So how do you make that happen?

Focus - First, stop thinking about you and focus on what they need.
Get to know them. Ask them what they're looking for and what their goals are. Only when you understand what they need, can you make the proper recommendations.

Empathize - If you've really listened to them, then you've heard any frustrations they may have and you can show empathy. Share a similar situation, and how something helped you, but don't take the spotlight off them.


Be honest - Share what works for you, and how the products may help them as well. But don't over endorse your product or set the expectation way over the limit. Explain what it will help with, compare it to other products, even point out the pros AND cons, just be honest.

When people know that you truly have their best interest at heart, and they can trust you, they won't just buy something this time, they will be a client for life.

How to plan your meals for weightloss

If you're thinking about losing a few pounds, there are a few ingredients you need to ensure your success. Of course you need to have an exercise program scheduled in your week, complete with resistance, stretching, and cardio training. BUT, I'd like to focus mostly on how to organize and plan what you should be eating throughout the day to make those strides towards your goals in weight loss.



If you are like me on the days you haven't planned what you will eat, you may be likely to either skip eating or grab a bunch of empty calorie foods or a boat load of pretzels. Planning and being prepared is key.

One of my tricks is to stay as consistent in what I eat from each day. Now if you are a person that likes creativity and variety, then I suggest you plan out a couple of days and then just rotate around them until you get in the habit of knowing how to pair up the foods you eat and the portion sizes. But for me, creature of habit. I'm pretty much good with the same thing everyday.

General rule of thumb is to choose foods you actually like to eat, and yes, healthy foods. Additionally, my suggestions below may not fit exactly in your dietary guidelines, and always suggest checking with your doctor.

But in general, you need to eat carbs, protein, and fats. Your life is not living a lifestyle if you omit a food group so you can quickly lose weight. I am not a fan of the no carb diets. Your body needs carbs as well as good fats. I'm a mom of 2 toddlers, married, running my own home business, as well as working professionally in the fitness world. I don't have a lot of time to "think" about what I want to eat. These are my general guidelines:

1. Find out how many calories you should be eating for your body type, weight, and goals (maintenance & weight loss) On average- decrease by 500 calories from maintenance to lose 1 lb per week.
2. Once you know what your caloric goal for the entire day should be, divide up those calories into 5-6 meals. Then just choose serving sizes and foods each time you eat to fit that caloric range.
   
   1. If I'm on a 1800 calorie diet and eat 6 meals a day, then each time I eat- I'll eat about 300 calories each meal.
3. Always choose protein, carbs, and sometimes fats.
   
   1. Suggest eating 1-2 times a day of good fat. (Avocado, Olive Oil, Peanut Butter, Almonds.)
4. Eat your starchy whole grain carbs in your first meals and switch to the fibrous carbs in the afternoon for the later meals.
   
   1. Starchy Whole Grain- Oatmeal, Whole Grain breads (be sure it doesn't say enriched wheat)
   2. Fibrous Carbs- Vegetables are best choices (green) limit too many fruits.
5. Be sure to always eat every 2 1/2 – 3 hours. Fuel your metabolism!

The quality of the food you choose will be your focus as well. When selecting your protein sources, be sure to choose lean meats prepared broiled, baked, or grilled. The more processing to the meat, the higher chance it's not a good food choice. Also, you want to stay clear of deli meats. Those have a lot of preservatives and are not the best choice of meats to choose from. Only select that option if you are in need of something quick.

I personally supplement my meals as well so I'm not always "preparing". I personally use meal replacement bars like Kashi but additionally everyday, I at least have 1 or 2 Shakeology shakes.

I know I'm getting the delivery of all my fruits and vegetables, probiotics, prebiotics, daily vitamins, and many rare ingredients I just couldn't possible eat or fit in my day. It's easier sometimes to just have a quick shake as well so your body is processing food. I personally chose to be a rep with this company because of this product, but I would suggest it no matter. If you want to know more about it or try a sample for taste, let me know.

Your main goal is to have your body run like a fire. Keep throwing small pieces of wood on it to keep the fire burning! Rather than 1 big load, which will extinguish your fire (metabolism) If you feed your body small mini meals, the fire of your metabolism starts working for you and increases caloric burn.

Also, don't be so hard on yourself! Allow for moments of sweet tooth fulfillment!. Just jump back on your schedule. The more strict you are in your diet for too long of a time, the higher the chance you will go off on a binge and throw it out the window. So schedule in those days of indulgence. Maybe exercise a bit more that day or cut back the calories in the day leading and following. Be flexible, and know this is a lifestyle. We're human, and as long as you keep working to see what works best for your lifestyle and to see that improvement, you will get there.

School days, School days...Reading, and Writing and...it's a little scary!

OK, so it's probably more scary for the parents sending their kids off for the first time than it is for the kids! My husband and I are preparing to send our 1st born, 5 year old Johnny to kindergarten in just a couple of weeks. We can never know exactly how our children will react when the moment comes, but we can do our best in preparing them.

Here are some tips we're using -

Talk to them - Like about how fun and exciting its going to be with new friends, and learning new things! Always talk with a lot of enthusiasm so they feel how you're feeling when the subject comes up.

Time away - They say its a good idea to prepare kids for being away from home and their parents by setting up times for them to be away from home; staying with a relative or at Grandma's or something. We don't have relatives nearby, but we do have both kids go to the daycare/pre-school twice a week as we work from home. They have adjusted there well, and look forward to it, so hopefully this will help Johnny do the same with school. This has also helped them learn how to interact with other children, to play, to share and participate.

Know the facts - Help them memorize the basics - name, address, phone number, body parts etc so they are confident when the teacher asks questions. Also use different opportunities to continually practice counting, colors and alphabet without them knowing like identifying letters on labels when shopping or putting away groceries, or counting cars when driving, or colors of cars and reading billboards. They may already know most of it, but just going over it really reassures them and gives them confidence.

Let them bring something from home - For my son it's probably a super hero action figure or something he loves, but I think letting them take a little something from home with home gives them a little sense of security.

Here's a picture of my son Johnny and I at his Pre-K graduation. Ok, deep breath - here we go - this is really gonna happen!! I'd love to hear any tips you have in preparing your kids for school, whether its their first year or not. Let me know!

Active Military can be a Beacbody Coach FREE?!

Are you or your spouse an active member of the military? Have you heard about the awesome opportunity Beachbody has created just for you to help you get physically and financially fit? You can get P90X, Insanity and all of the Beachbody workouts, along with Shakeology and all of the amazing nutritionals and supplements all at 25% discount - with no membership fees at all! Check out some of the info below and get in touch with me to get started!

• What is the Beachbody Military program for our Independent Team Beachbody Coaches?

Beachbody is excited to offer this great program for our Coaches who are actively serving in our military. If you are an active member of the military and newly enrolling as a Beachbody Coach, the cost of your business starter kit ($39.95) and your monthly business service fee ($14.95) will be waived for the duration of your active duty orders. If you are already a Beachbody Coach and on active duty, your monthly business service fee will be waived for the duration of your active duty orders. In either case, if your active orders have no stated end date, your business service fee will be waived for a minimum of two years.

• I’m a Beachbody Coach and I’ve got friends in the military who would like to enroll as an Independent Team Beachbody Coach. What’s my next step?

It’s always a great idea to share as much information about this opportunity with your prospective Coach prior to their enrollment. Giving them a chance to review more about being a Coach can help ensure they’re well informed. Once they’ve decided to join our Coach network, you’ll want them to complete the Coach application, and submit the completed Coach application, together with a copy of their active duty orders, to our Coach Relations team for further review and processing. Paperwork may be submitted to our secure fax at (213) 201-7225 or by email to coachrelations@teambeachbody.com. If we need any further information to verify a new Coach’s active duty status, we will reach out to them directly.

• I’m active military and I’d like to become an Independent Team Beachbody Coach. How do I enroll?

Please complete the Coach application, and submit the completed Coach application, together with a copy of your active duty orders or any suitable verification of your status, such as a copy of your military ID or your BIR, to our Coach Relations team for further review and processing. Paperwork may be submitted to our secure fax at (213) 201-7225 or by email to coachrelations@teambeachbody.com. If we need any further information to verify a new Coach’s active duty status, we will reach out to you directly.

• Both I and my spouse are active military. May we both enroll as Independent Team Beachbody Coaches and have our fees waived?

Yes, if you and your spouse are both active military, you may each enroll as an Independent Team Beachbody Coach, and each of you is eligible to have your basic enrollment fee of $39.95 and your monthly business service fee waived. Both of you will need to complete our Coach application and submit the application along with the verification of your active status.

• I’m active duty military however my spouse would like to enroll as an Independent Team Beachbody Coach. Is this possible?

Yes, absolutely. If you are active duty military and are not a Beachbody Coach, your spouse is welcome to take advantage of this benefit. If your spouse is enrolling as a Coach rather than you, your spouse will need to submit a copy of your active duty orders or other suitable paperwork, in order to qualify for this waiver. In this particular case, the name on the Coach account will be the enrolling spouse.

• I’m active duty military. Can anyone other than my spouse enroll as a Coach based on my status?

No. As an active member of the military, either you or your spouse may enroll as an Independent Team Beachbody Coach to take advantage of this waiver of standard fees. If you and your spouse both wish to enroll as Independent Team Beachbody Coaches, and only one of you is an active member of the military, only one of you would qualify to have your standard enrollment fee of $39.95 and your monthly business service fee waived.

• I’m active duty military and I’m already an Independent Team Beachbody Coach. What’s next for me?

Please submit a copy of your active duty orders or other suitable verification of your status, such as a copy of your military ID or your BIR (feel free to use the Coach Application Fax Cover page available HERE) to our Coach Relations team. Upon further verification of your active duty status, we will waive your monthly business service fee for the duration of your active duty orders. Please note that your initial business starter kit charges are not eligible to be refunded.

• What do you mean when you say I have to be active duty military to qualify for this benefit?

At the time you submit your Coach application, we will also need you to include a copy of your active duty orders or other suitable verification of your status, from your branch of service. Your active duty orders will likely include a start and end date. Based upon the end date given, your monthly business service fee will be waived during that time period. If you are reassigned to active duty at a later date please contact our Coach Relations team for further instructions.

If you'd like more information please email me at ChristineDwyer@Turbokick.com.

If you have more extensive questions regarding whether or not you are eligible for this program, please contact our Compliance department at compliance@teambeachbody.com.

Tips on Maintaining the Perception of your Reputation

"It takes 20 years to build a reputation and five minutes to ruin it. If you think about that, you'll do things differently."
- Warren Buffet



How others perceive us directly influences the value they will assign us. People form opinions about us based on many things – their own biases and prejudices, as well as our behavior. How we act influences how others see us. And how others see us affects our opportunities. Our brand/reputation is what precedes us in meetings, conversations and relationships we have with those who can make or break our career. Think about the opportunities you will be missing because you may have been labeled, “Difficult to Deal with."

Your online and offline reputation should be a major priority and how you effectively manage it. We all know that perception isn’t necessarily the truth, but the real truth isn’t always known and doesn’t really matter.

Keep reading to see specific tips for creating a reputable online persona.

• Beware of the Company You Keep!

It never fails, people will make extremely bold assumptions about you based on the people you spend your time around. There is a saying you are the average of the 5 people you spend most of your time with. So what does that say about you, your outlook, your reputation, and where you are going in this world?

• Be Considerate

Everything that we do or say in this life has an impact on other people. Take notice of the type of things you do and say when you’re in public. Do people often call you rude? You talk too much? You speak over people? You're opinionated? You cant be trusted? Remember that offending someone else has very little to do with what you think or feel, its all about how you’ve made someone else feel.

• Be Open For Improvement!

I run by the motto in the OPPOSITE way: "DON'T stick a fork in me, cause I'm not done!" This goes into how I effectively communicate and uphold myself, my brand, and my reputation. Take a step back and re-read your posts, responses, as well as your image you publicly put out there, if the shoe was on someone else's foot, how would it come across? What would YOUR perception be of that person?

• HOLD UP! Wait!

Before being reactionary, stop and let some time pass. Your best responses will come after your head has cooled down, when you have had the opportunity to do some background checks, when you have had the chances to look at the situation with a level head or with someone else's viewpoint/opinion.

• Sometimes, it's best left unsaid.

You are not obligated to respond to everyone's email, text, tweet, post, comment etc! Your response can not be undone! It can just take one moment and response that can take years of your positive reputation turned into a completely negative perception now!

Sometimes your response may come across one way to you, but a completely wrong way to someone else. Sometimes, it's best left unsaid, deleted, or just move away.

 

Protecting the perception of your reputation is in your control. Be a person who pays it forward, is a giver, and does it with an attitude of it's no big deal. Your expression, your body language, and your words can mean so much to someone and they can also say so much to another. You can't always control how others react, but can control your own reaction.

 

"A reputation once broken may possibly be repaired, but the world will always keep their eyes on the spot where the crack was." - Joseph Hall

Stock Markets may crash - but our health doesn't have to crash & burn!

It’s no secret - it's tough out there right now! From the national debt crisis and debt ceiling mess, to the stock market going crazy; these kinds of economic uncertainties will often cause us to pull back on our own spending, watch every dollar more closely and cut corners where we can. But we can't stop investing in our health.

The good news is - we can stay healthy and physically fit even on a tight budget. It may just take a little planning and preparation just like any other good budget - but it's very possible. In fact the top excuses about why someone can't eat healthy and exercise - No time, No money - are the top excuses whether the world is in a financial crisis or not. So, what are some practical ways to eat healthy and exercise on a budget?

Nutrition -

• Bulk! The bigger backs of chicken breast, lean beef etc are always cheaper if you buy the bigger packs. Just separate it when you get home to freeze it or cook a big meal that will give you meals for a few days - saving time and money!
• Frozen! Yes - frozen fruits and vegetables are often just as good, if not better than the 'fresh' produce. That's because they're 'flash frozen' right away and the majority of their nutrients are retained that way. The longer the 'fresh' stuff sits out as it gets shipped to stores etc, it degrades the nutrients. And you can get plenty of servings from the big bags of frozen vegetables and fruit for less than the cost of fresh.
• Liquid Egg Whites! We avoid the yolk anyway, so why buy the whole carton of eggs? The containers of liquid egg whites are pretty reasonably priced, easy and no waste!
• Bottled Water - really? Do you need a new plastic bottle every time you're thirsty? It's expensive! Invest in one nice thermal water bottle and then refill it with filtered water from your fridge, or a pitcher of tap water in the fridge. Save money and the environment from all of the water bottles!

Exercise -

Everyone knows I love live workouts at the gym, heck, that's why I teach and get my membership free! But if you don't teach and can't swing the cost of a gym there are plenty of other options to keep moving.

• Walk! If the weather is great - get outside and do some intervals of walking, brisk walking and running. Add some ankle or wrist weights for a more intense workout. If the weather doesn't cooperate, check local malls and even public schools that allow walkers to use their facilities. Schools also often open their pools and fitness facilities for the public at certain times of the day as well.
• In Home Workouts! Invest in one, or go in halves with a friend and commit to doing it together each day! Pick one that is all inclusive with some cardio and strength training to get maximum results.
• Shake up the 'Regular' stuff! So we've got to sweep, vacuum, rake the leaves and clean the house anyway - just put some extra oomph into it! Crank up some tunes that get you moving and go! Gotta take kids to baseball or soccer practice? Do laps around the field or walking lunges rather than busting out the lawn chair.

There are plenty of ways to make exercise and eating healthy work on any budget or schedule ~ plan ahead and make it happen. No excuses!

HOW TO BUILD A FOLLOWING & TRUST WITH YOUR FUTURE FOLLOWERS!

How are you able to grow in your business ventures if you keep searching, hoping, crossing your fingers that someone will find your information and want to get connected with you and your business?

It's easy to get caught up with the "slam it out there" message with your business, but in reality, it doesn't work. What DOES work with growing your business is the relationship, trust, and down to earth human approach.  Be interested in others, rather than taking the 6 year old approach of "look what I can do", "look what I know", "look how awesome I am."

3 TIPS on how to effectively build a relationship with your followers:

1.            BE CONSISTENT! - Posting every so often doesn't create a reason for people to follow you.  Infrequent posts don't create that feeling of hunger! Hungry for more reason to stay connected with you!  At a minimum, social sites like Facebook have to have at least one post a day. Blog content at a minimum should be once per week.  Frequency creates re-call and discovery.  If you are barely there, you are forgettable and won't be discovered by that random person who was online just at the right time.

2.            BE A GIVER NOT A TAKER! - Posting about what you do, what you sell, and how amazing you are speaks only to one person, your ego and your pocket.  Being consistent in yoru posts but not providing helpful content that creates conversation and interest in others doesn't create a following.   It actually repels people, you become like white noise. Take a step back every so often and see if your posts are something you as a "customer" would gravitate towards.  It's easy to keep falling back into old habit, so do this review often.

3.            BE REAL, BE HUMAN, BE YOU! - if you want to gain your reader's trust and following, acknowledging that you have lessons learned, struggles, and life experiences that you want to share, they will connect with you. Being perfect, a know it all, and just a resource of telling people what they should do creates a different perception of who you are and what you represent. Most of the time, it's a perception that you are self serving.  Focus on being helpful, giving, and ask for feedback, response, and conversation to a topic of interest

Baby it's HOT outside!

If you are like most of us in the US - you may have been faced with some pretty high temperatures and humidity over the past few weeks. So other than sitting in an air condition from morning to night - what should we do to operate the best under this pressure of oppressing heat?

DRINK MORE WATER!! OK so it may be sort of a no brainer, but still, really be conscious of how much water you're getting in. Obviously the heat can dehydrate us quick, and then being dehydrated has many ripple effects. Your blood is mostly water, so when your body is low on water, blood volume is lower which in turn lowers the amount of oxygen and nutrients that reach your organs and tissues. Dehydration also SLOWS your metabolism. Lack of water puts pressure on the kidneys and the liver, which slows fat metabolism. Avoid caffeine and alcohol as these will promote dehydration.



EAT! But wait, don't load up on a couple of big meals or processed and fatty foods that require a lot of work for our body to digest 'cause you'll be ready to zonk out in no time. We should eat many small meals, every few hours on a regular day - but it is even more important when you are constantly exposed to high heat and humidity. Eat small, light meals every few hours, consisting of a lot of fruit and vegetables that will aid in getting more water in, and lean protein. It's also good to get some salt in to help absorb water as well. Drink healthy fruit smoothies or make healthy smoothie popsicles that even the kids will love and help keep everyone cool.



WORKOUT Early! Hey, I'm not exactly a morning person either - but in the heat it's best to get up before the sun does and get your workout in before it heats up outside. Otherwise, if working out later in the evening doesn't cause you to have a hard time falling asleep, that's another option.







And of course, if it's super hot and you don't have air conditioning or access to a pool and the hose or sprinkler just ain't cutting it, visit a local community pool or head to the library, local museum mall or movie where it is air conditioned to get a break.

Take care of yourselves in this heat - and everyday!

OWN A SMALL BUSINESS? THEN DON'T FALL BEHIND! THIS CAN BE CRITICAL TO YOUR GROWTH & SUCCESS!

Everyone gets their news from the quickness of their fingertips! It's all online! Wanna know if you have an ailment? You search online! Searching for a house? Online! Want to know reviews of a certain product? Online! Want to know how to fix a broken floor tile, search online!

It's all online and word of mouth and finding you online can either CRUSH or GROW your business!

So get ahead of the game! This is a training I'm not going to miss, and with the success I have had in my personal home business, I still want to keeping blowing it up!

It's money back guaranteed, so what is the risk except for HUGE growth! I have trained with Chalene Johnson personally and professionally for the past 11 years, she is my mentor, and she always knows what's hot before it's hot.

If there is any one business developer you can trust, it is her. So trust me, trust her, and register!

WATCH THIS VIDEO to find out more & to register!

http://www.chalenejohnson.com/guest.html?w=VIAREG&p=PP

Lead by Example

“A leader leads by example, whether he intends to or not.” Unknown

I know what you're thinking, and I'm not talking work here. I'm talking about some of the most precious people in our lives ~ our children! Sometimes we need to take a step back and make sure that what we are teaching them day after day by the way we live is what we want them to learn and replicate. Walk the walk, don't just talk the talk. We've got a huge responsibility raising children, so we want to show them the way by the the way that we live ourselves, not just telling them.

Attitude is Everything! Do you put your smile on out in public but at home - you're short, easily agitated, talk down or negative? Stop. Now granted we will all encounter circumstances that are difficult to deal with - but how we deal with them in the privacy of our home where the little ears hear and little eyes are watching is huge. Be positive. Use your manners - use please and thank yous at home too! Make the best of difficult situations. Be nice to one another - especially your family! Don't talk bad about people behind their backs. Don't use foul language. Display a positive, strong attitude at home just as you do in public. Say you're sorry. Your little ones will learn that it is possible to be strong and positive regardless of the situation.



Work Ethic! Of course, we all want our kids to have everything we didn't have and more. But the answer is not to just give it to them. Sometimes we want our kids to 'live the good life' and we don't require them to 'do' much, but in doing that, we're not teaching them how to live the good life permanently. We've got to make them understand that work is important, valuable and necessary. And then have them 'work' as well. Of course, small shores to start, and it can be things done together as a family, but we've got to involve them in jobs around the house. Sit down with your kids to figure out what needs to be done, when and by whom so that the whole family can have time for other activities and some relaxation. Make it routine, so that they learn at an early age how to work consistently, certain jobs in the morning, others in the evening, some things are certain days of the week and so on. And just like the real world, there should be compensation for a job well done, and repercussions if not. Teach them how to balance their time, build in routines, and be contributing members of the family and they will take this work ethic with them as they grow.

 

We use this responsibility chart with my 5 year old and he LOVES doing it. He even thinks of completing tasks without me telling him so he can put a magnet up.

Health! So you know I cannot leave this topic untouched. Seriously though, this area is huge. Of course, we are going to talk to our kids and be a good example about not smoking, drinking and using drugs. But do we teach them how to live as healthy as possible? Most of our schools unfortunately are not helping our cause with the types of school lunches that are served, we need to be proactice in teaching our children how to eat healthy and incorporate exercise into their lives. Surely we're not making them do P90X, but they can get involved while we do our home workouts, we can jump rope, ride bikes, roller blade, go for walks, and a ton of other things to get them off the couch, away from the tv and video games, and moving. We can make healthy breakfast, lunches and dinners, have healthy snacks in our pantry, and not make the fast food drive throughs a regular visit. We set the standard.

 

Our children will copy and imitate what we do - so we must be extremely careful that the behaviors we display are what we want our children replicating. Lead the way - by doing!

"If your actions inspire others to dream more, learn more, do more and become more, you are a leader."
John Quincy Adams

 

Suffer from Fat Phobia?

Ok, I'm not talking about extra pounds we may carry around; I'm talking about EATING fat. I get asked a lot about whether we should eat fat or what kind of fats. Fat free, Low-fat, non-fat, trans fat, saturated fat…what’s good for me and what’s gonna kill me?

So here's the thing - we NEED fat in our diet. Why?

What does healthy fat do for our body?

• Absorb the fat soluble vitamins A, S, E, K, and prevent deficiencies of these vitamins.
• Play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.
• Helps food to stay in the stomach longer, and leaves you feeling more satisfied and less hungry later.
• Provides back-up energy if blood sugar supplies run out (after 4-6 hours without food).
• Provides insulation under the skin from the cold and the heat.
• Protects organs and bones from shock and provides support for organs.
• Surrounds and insulates nerve fibers to help transmit nerve impulses.
• Fat is part of every cell membrane in the body. It helps transport nutrients and metabolites across cell membranes.
• Make a variety of other building blocks needed for everything from hormones to immune function.

What happens when we don't have enough fat in our diet?

• Dry, scaly skin
• Hair loss
• Cold intolerance
• Bruising
• Poor growth
• Lower resistance to infection
• Poor wound healing
• Can cause weight gain as we're likely eating to many carbohydrates and sugars

The key is to know which ones to eat, and which to avoid.

Saturated fats and trans fats are NOT healthy fats as they raise your cholesterol and increase your risk for heart disease.

But monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease.

Also remember that a “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in sugar, refined carbohydrates, and calories.

Ok - so what should we do?

• Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoiding commercially-baked goods goes a long way. Also limit fast food.
• Limit saturated fats by reducing red meat and full-fat dairy foods. Try beans, nuts, poultry, and fish instead of red meat and switching from whole milk and other full-fat dairy foods to lower fat versions.
• Eat omega-3 fats every day. Good sources include fish, walnuts, ground flax seeds, flax seed oil, canola oil, and soybean oil.
• Eat less red meat (beef, pork, or lamb) and more fish and chicken
• Go for lean cuts of meat, and stick to white meat, which has less saturated fat.
• Bake, broil, or grill - don't fry
• Remove the skin from chicken and trim as much fat off of meat as possible before cooking.
• Choose low-fat milk and lower-fat cheeses like mozzarella whenever possible; enjoy full-fat dairy in moderation.
• Use liquid vegetable oils such as olive oil or canola oil instead of shortening or butter.
• Avoid cream and cheese sauces, or have them served on the side.

Enjoy a moderate amount of healthy fat each day with the peace of mind that you are protecting your heart, brain and your body with every bite!

MIND YOUR OWN BUSINESS!

How focusing on everyone else's business de-rails you!

All you need to do is take a step back, and start looking at the direction many people take with reading social media, posting on YouTube, or even shooting out mass emails- that its easy to get too involved in other people's business!
People love to know what the "Jones'" are doing. Funny since I used to be a Jones (maiden name) and I didn't have the life of interest!

We are filled with voyeurism! Reality Show, Gossip Mags, and yes- social media! It's our version of local celebrities as well as knowing how the "Jones'" live.

Have you ever gotten stuck in the viscous cycle of surfing YouTube? Stuck in the mass photo gallery of someone you don't even know?

When it comes to business, we can easily get sucked into this voyeuristic tunnel as well!


Constantly searching to see how someone else does it. Or let me try this techniques cause I know "so and so" does it like this. And when that doesn't work after a couple weeks, you try what "sue and sue" does.


You might think that focusing on the competition is good business, but it can be distracting. Even if they're in your rear view mirror, you ought to spend more time looking ahead than behind.

So take your focus off of everyone else's business, and put it back onto your own dreams and aspirations.

Ask yourself:
1. Is my first action steps of my "work day" actually move MY business further?
2. Do I find that time passes fast and I haven't accomplished 1 step on my to-do list?
3. At the end of each day, have you completed your top 3 HIGH priority items on your task list for the day?


Stick to the basic plan of action that is set for movement in your business everyday.


There’s nothing wrong with an occasional glance over the other side of the fence as it were but don’t let it become an obsession.
Be decisive, be proactive and let your competitors worry about you.

HOW TO WIN AT REMEMBERING PEOPLE'S NAMES

My name is Christine, but when I introduce myself, many of the times the person returns my name back at me as "Kristina" or "Chris". Funny since when I was in 7th grade, a late bloomer, not allowed to wear makeup, with my boy style haircut so my "rattail" could look longer- I actually wanted to go by Chris. Now, I actually do not prefer it. But oddly enough, I don't mind when my closest friends call me that. Hmmm

But learning, remembering and properly pronouncing other peoples’ names is more than just good manners, it's good business and smart sales and service. What's in a name? Everything! A person's name is the sweetest word in their "dictionary."

When you refer to someone by their name, they feel noticed, appreciated, and not just another number. It's a constant challenge to find ways on how to remember people's names, especially when you just meet them for a quick moment!

When I was in high school, I took a Dale Carnegie course, taught by our social economics teacher- oddly enough- his name escapes me! I know it was Italian, and was a Mr D! at least if I saw him, I can at least get by! ha!

One of the techniques I learned in that course was to do a name association with the person themselves. So nothing that could easily change that the next time you see them, if they weren't wearing that same scarf you won't remember their name. But something about them, their mannerisms, what they remind you of, their quirkiness.

So if Tom was introduced to me- and he had a beard, was a big guy, very comfortable and warm demeanor...I might think of "Tom Cat" Tom is a Cat. Meow!- repeat that name over and over.

Anne has red curly hair and some freckles- Raggedy Anne!

Now, I am not perfect, but do pride myself on remembering names. I train groups up near 40 and 50- and my goal is to remember their names within our first 30 mins.

I also use their names frequently back to them in my training. If I mistake their name- I ask them to correct me and I won't forget again.

Here are some additional tips I've used in my years:

1 ) When you hear someone's name repeat it out loud as soon as possible in conversation.

2) Append it to the beginning or ending of your greeting to that person: "It's was so nice to meet you Sue" or "Jack, how nice to meet you."

3) Make written notes to yourself, at the time or later. Don’t tax your memory. Notate on the back of their business card or in your PDA or notebook in the car.

4) Learn the story behind the person's name. When you have a story with the person, they become more "real" and you will connect that with them.

5) Ask for help with complicated names or ones in a foreign tongue. It's not an insult to them, they would actually prefer it!

What’s in a name? Gold. Learning, using, and properly pronouncing friends, family, acquaintances, or customers' names is a great first step to building solid relationships built on trust, respect and admiration. Be a winner at the name game!

What about Liquid Calories?!?!

It’s that time of year that I get asked a lot - what are the best choices to enjoy a cocktail with friends at the summer parties, barbeques and get-togethers? Skip them, right? Right! Ok, well it may be easy for some, but for those who would like to enjoy an occasional drink, it’s important to make the best choice.



Most of us know the rules to help us get healthy, stay healthy and maintain our weight. We fill our plate with mostly vegetables, then lean proteins, drink plenty of water and exercise regularly. So what should one do when they’re doing all that, but then the occasional party or festivity comes up, or you want to relax after a long day with a cocktail to keep our calories in check? Be smart and plan ahead. Know your liquid calorie count – ‘cause yeah, they count whether they’re in liquid form or not! And like everything else, moderation is key!

So what’s the best choice as far as calories are concerned?

Generally, a 5-oz. serving of typical white wine contains about 110 calories, while the red versions are slightly higher at about 120 calories. A 5-oz. glass of champagne also has 120 calories. One way to ‘stretch’ your glass of wine is to add some zero calorie club soda or fresh fruit to your glass.

A regular 12 ounce bottle of beer will cost you about 150 calories or you can opt for the ‘light’ versions, that will save your around 35 calories. Just be careful when its served in a glass bigger than 12 ounces to account for the extra calories there as well.

Ok, but what about these fruity, fun cocktails? Yikes. Most of them are drowning in sugar and have as many calories as a meal. A tiny little margarita is usually 500 calories for 4 ounces! So make your own! Use healthy, lower sugar juices like pomegranate, cranberry or green tea, or there are plenty of places that you can order mixers that are sugar free and lower in calories.

If you choose not to indulge in the occasional cocktail, then you have no worries; just keep your water bottle full! But if you do have one, be smart, plan ahead, and make it through the party or festivity without blowing your hard work with liquid calories. Happy Summer to ya! ;0}

DAY IN THE LIFE OF CHRISTINE DWYER PROVING HOW TO BUILD YOUR BEACHBODY BUSINESS IN YOUR DAY

I get asked all the time to give an example of a day in my life. People always want to be a fly on my wall to see how I do my beachbody business. I taped my entire day one day so you can see how i have my entire day scheduled around, fitness, work, family, and business. Be prepared everywhere you go, as it is possible to do this business AND be busy! You just do this while you are out!

I have studied for years under motivational and life strategy expert Chalene Johnson as well as Network marketing expert Craig Holiday. I have also studied under Diane Hochman on attraction marketing and building your business on social media. I have learned how to grow a business in relationships without selling. I personally do not want to be a salesperson but only do this as a recommendation and suggestion.

I have exceeded the highest ranks you can achieve with this company, exceeding 15 star diamond and currently hold 26 diamonds on that account. My other business centers are nearing those ranks as well!

If you love fitness, are a personal trainer, gym owner, group exercise instructor or even an aerobics instructor- this is a business you can easily do since you already do this everyday! You share what you know works and help people lose fat, lose belly fat, gain muscle, get a 6 pack, change their life through fitness. We need to end the trend of obesity and if we can help just one person, they will help one person and the domino effect will take place.

http://www.turbochristine.com
http://www.christinedwyer.com
http://tinyurl.com/christinedwyer

WE'RE ALL DEALT LEMONS- How you squeeze them will make a difference

At some point in your life you will find yourself involved in awkward moments or difficult situations. These moments can range from feeling embarrassment to rejection or dealing with the death of a loved one. Your difficult situation may be related to your finances, your marriage, your children or your job. However, there are steps and actions you can take to handle any difficult situation that life may bring.

This past weekend I went to Toronto to run a Turbo Kick & PiYo Strength training course. Saturday was Turbo, rainy day outside, perfect day for a training inside! PiYo Strength on Sunday, BEAUTIFUL sunny hot day (was a rare day as of the past season we've had) 1 hour into our 8 hour training day, we were immediately instructed to vacate the gym as there may be a gas leak. Leave everything and go!

Should I freak out??

Should I cancel this event?

Should I show the paying participants who dedicated 1 day for higher learning and goals that when things don't go perfectly, you should just shut down?

OF COURSE NOT! We found the flattest little part of grassy curb with some shade from the building, put our mats down outside- and continued on the training!!

Pulled my Denali up- blasted PiYo Strength Lesson 15- and did a PiYo workout outside!

- YES it was HOT!!

- YES- people kept having ants, potato bugs, and flys crawl and stick to them

- YES the ground was so uneven we were so off balance

- YES we had to keep watching where we stepped so we would miss the goose poop

One girl even had cigarette butts keep sticking to her and then later found a bug crawling in her hair during lunch!

The Shade disappeared during their lunch break, so we hunted down a new location and ended up pushing table umbrellas together- and squeezed the ladies in tight under the shade.

-People got tans/sunburned

-The day had to be re-arranged to keep accommodating our special circumstances

At 3:30pm, they finally allowed us back into the gym. We then caught up running through our form and technique on poses, lecture- tested them- and they were done!

The day was actually very enjoyable because of the change in scenery, the breeze and being outside, but mostly because of the "go with the flow" attitude these ladies had!

Can't thank my team enough for being so supportive and just doing what we had to do so that we can all share fitness to more people!

1) Realize you have a choice in how you handle your difficult situations. You can choose to be positive or you can choose to be negative

2) Realize that your difficult situation is all in how you perceive it

3) Be resourceful. Never give up or give in when faced with a challenge.

4) Have a sense of humor and learn to laugh at your situation or mistakes no matter how bad they are.

5) Don't let the situation change you as person unless the change is positive. We all will find that difficult situations help us to grow as individuals. Don't let the situation make you blame other people and harbor resentment or damage your self esteem.

DO YOU GET BORED WITH WEIGHT TRAINING?

If you are like me, I personally get bored with standing in one place with my feet solid to the ground doing bicep curls. BUT, it's CRITICAL to do weight bearing exercises especially as we age! Below are just a couple reasons why weight training benefits you!

   
1. Weight lifting helps you lose FAT! - One of the biggest mistakes people make when starting      an exercise or diet program is to skip the weight training. When we cut      our cals to start losing weight, we actually increase the risk of losing      more muscle mass instead of fat! And when you lose muscle, your body      becomes less efficient at burning fat. Muscle burns fat! The more muascle      you have, the more calories you burn even at rest!
   
2. You have more energy! You start to see a more confident YOU when you start defining your body,      which energizes you to keep doing more! You are also less fatigued.
   
3. You build stronger bones! - Bone responds to weightlifting the same way muscle      does. Building stronger bones can be the defense mechanism against      osteoporosis. It's never too late to start lifting!

So what if you get bored with weight training easily, and that's why you skip it?  Some tips below will help you find your way with fitting this in and looking forward to it!

   
1. Take      GROUP classes! There are so many to choose from! But in a group      environment, the energy of the instructor and the person near you      motivates you to push harder and more! With any great instructor, it make      actually be FUN and entertaining! Attending a class is an appointment as      well. You can treat it just like going to your dentist appointment, don't      miss it!
   
2. Workout      DVD's! - There are a wide range to choose from from Jillian      Michaels 30 day shred to Tony Horton's P90x and Chalene Johnson's ChaLEAN      Extreme! You have to find the personality "type" that motivates      you to want to put that DVD in!
   
3. Try      Something New! Like CrossFit, Kettlebell training, or TRX-      trying something new will change your mind set of how to "weight      train" your body and get you excited to transform!
   
4. Use your      own Body Weight! I personally gravitate towards doing PiYo (Powder Blue      Productions) as well as Insanity (Beachbody).  You will be amazed at      how challenging your weight training work out can be just by choosing this      type of work out. Even doing push ups, squats, plyometrics, lunges can      transform your body! Put some of your favorite music on and GO!

Don't limit yourself to thinking that lifting weights, expensive machines, or gym membership is the only way to do strength training.  If you have any health issues, ask your doctor what type of strength training is best to meet your needs and abilities. You can also work with a fitness expert to design a strength-training program that will be safe and effective for you.

Who doesn't want to look better, feel better, and live a longer, healthier life? So what are you waiting for? Get started now with a complete workout program that includes strength training.

21 Days til its officially Summer! Wanna know the SECRET to Losing Fat?

Turn up the METABOLISM!


 

Exercise. Eat. Drink. Sleep. Repeat. HUH?

A common question I get is how to really crank up the metabolism or break a plateau to get results. If you’re like me, upcoming events can really help you pour your focus into doing what is needed to be in the shape you want to be. And if being in bathing suits, shorts and tank tops isn’t reason enough, I don’t know what is! Ok, so we’ve got the event and the goal date – now what?

 
Exercise! So you’ve been working out, but you’re not seeing results anymore or you hit a plateau. It’s time to CHANGE IT UP! Of course you know I love Beachbody’s workout programs because they include a ton of different routines and a schedule so you know what to do on each day so that your body doesn’t catch on to a constant routine and stop responding. If you’re doing your own workouts at home or at the gym, change them up. Different cardio, strength training, swimming, roller blading, cycling, running, whatever – Keep mixing it up and it will keep shocking your body and you will continue to burn calories, lose fat and get fit.

 
Eat! Ok, so you’re probably eating already too but how often? Every few hours! Think of your metabolism like a fire – you’ve got to keep good fuel on it every few hours to keep it burning. Don’t go many hours and then eat a huge meal – that’s like throwing a pile of wet wood on a fire that is already just smoldering. Like small pieces of kindling wood, small meals throughout the day is what will keep you satisfied and keep the fire burning. And keep it clean. Really – trade the processed food for a lot of vegetables, lean protein, beans, nuts and fruits and you will see a difference. We’ve got to eat, so make what you’re eating work FOR you, not against you! But word of advice- KNOW YOUR DAILY CALORIC NEEDS! Eating too many calories often defeats the purpose!

 
Drink! Uh hem…we’re talking water here folks! Flush your body, get rid of toxins, feel full, get the oxygen flowing and have more energy by staying hydrated! If you’re not drinking enough water, you are going to have a very hard time losing weight or getting really physically fit.

 
Sleep! Yep, it’s a known fact that not getting adequate, quality rest can make you eat more even when you’re not hungry and can increase fat storage. Not getting enough sleep interferes with the body's ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage, drives down leptin levels, which causes the body to crave carbohydrates, reduces levels of growth hormone--a protein that helps regulate the body's proportions of fat and muscle and more. So make it a priority to get enough sleep!

 
So there you have it. Exercise, Eat, Drink, Sleep, Repeat! It really is a simple solution; just put it into action, keep it effective and don’t give up!!

It’s the Non-Stop-Party-Picnic-Barbeque-Eating-season!

I know for some, it is allergy season. But for me, it’s that season where there is a picnic, party, barbeque or some sort of eating fest every time we turn around! Winston Churchill’s wise words that “Failure to Plan is a Plan for Failure” resonate in my head as I look ahead to the summer months.



It seems as though we go from one eating season to another – from holiday festivities between Thanksgiving and New Years, to Valentine and Easter chocolate and candy, then summer ball games, picnics, barbeques and weddings, to Halloween treats and back to the holidays again.

So much of America’s celebrations revolve around FOOD! That in itself isn’t the toughest part, it’s that most of those foods at the social events are so very unhealthy and I just don’t want to over indulge. Well I may want to, but you know what I mean. ;-)

To win this battle, I’ve got to be armed and ready! For me, that means planning ahead depending on the event or activity.

For events where the food is provided, I don’t go ‘starving’, so I’m not tempted to grab anything and run. I eat well ahead of time, and then, make the best choices I can - salad and vegetables first, chicken if that’s an option for meat, and hopefully there will be some fruit or lighter jello amongst the slew of pies, cakes and desserts.

If it’s a ‘bring-a-dish-to-pass’ kind of event then I’m good to go; we will make a big healthy option dish to share.

The easiest way is if it’s something we can host, and then we can manage what goes into the dishes and keep them as healthy as possible. For the meat, if burgers are on the menu we’ll use extra lean hamburg, or even ground turkey sometimes and pair it up with whole wheat rolls. Grilled chicken with different seasonings or even shish-kabobs are great options as well. Grilled vegetables, fresh fruits, beans, lean meats and salads that aren’t drowning in high calorie full fat mayo and salt can make for a fantastic menu that no one will even realize is good for them.

If you look around, you can find that so many of our American ‘staple’ summer picnic foods that are loaded with calories and unhealthy fats, can be revamped with a little time and effort and taste just as good as the old fashioned versions or even better! Really!

Here are some healthier ingredients to substitute and make your recipes lighter.

• A healthy vinaigrette type dressing or light versions of mayo and miracle whip
• More pepper, less salt. Try garlic, chili pepper and other spices to avoid using salt as much as possible.
• Egg beaters instead of eggs.
• Oat, whole wheat or soy flour instead of white
• Olive or canola oil rather than vegetable oil
• Hummus dip for veggies and crackers or salsa

And of course – portion control! When the picnics and parties last all day long, be careful not to eat all day long! I’d love to hear your tips and tricks to surviving the summer season in shape! Please Comment and Share!

There are A LOT of Bobby Pins in Lane ONE!

Taking it Outside

A beautiful April Sunday morning in the Northeast and 2 toddlers who were going stir crazy inside! I decided to take the kids and their bikes to the high school track so #1- they can burn off some energy and practice their pedaling skills and #2- mommy could get a work out in that I normally don't do. Cross Training is key, and I'm the "president" of the international support group for those addicted to Chalene Johnson's formats like Turbo Kick, Turbo Fire, Hip Hop Hustle, and PiYo. (j/k)


Johnny (5) Peyton (2)

I decided I was going to do some runs, drills, bleachers....take advantage of my surroundings.

Your work outs don't always have to be in a gym, a work out video, or with a trainer. Just setting up a basic plan of action for the work out, find a location, and just GO! Moving is moving! It doesn't have to be perfect!

Hubby was away snowboarding in UT on this weekend. Being a mom of 2 toddlers, running a full time home business, and a boat load of other obligations, p/t jobs....it's easy to have the excuse that I just don't have the time to exercise. Or use the excuse, the kids never leave me alone to work out. So stop the excuses, and just GO!

No clue what you could do? Does it really matter? There are so many websites, YouTube videos, magazines etc in which you can EASILY find a couple exercises, and just GO!

We get to the track, set my 5 yr old up on his big wheel and my 2 yr old up on her little trike (1st time she's formally on a bike---my mom method- sink or swim)

I take off running the track. I'm not a runner. I don't enjoy it. Those so called endorphins, runners high, I think it just what people say to pretend that running is fun. I do enjoy being outside on a nice day, but running to me is not my 1st choice. Where's the music? Where's the dancing? Where's my Turbo? ....I digress :P

Kids are having a BLAST! It's like a race-car event, pedaling on a super flat surface, no risk of cars, and LANES!! I keep running. I decided after each lap, I would drop and do 10 burpees. Growing up, we called them Squat thrusts, but in my adult life, I guess they are now called burpees. (shrugs shoulders)

So as I keep running, I'm left with my own thoughts. I notice- WOW! there are a lot of bobby pins in Lane 1. Not really the other lanes, just lane 1. Who is losing all these bobby pins? The young girls who are training for HS sports? It is in style to use bobby pins to hold back the side swept bangs. Or is it the retired grandma's coming for their daily walk on the track. Cause you know, bobby pins = grandma's. Right?

WOW- another lap done! 10 more burpees.

Running, so why is it an international standard that we all run "left"? Am I overdeveloping my left turning capabilities? Will I have an awesome left buttcheek and left side oblique from all this training? Why don't we run right? Why don't we alternate? Have you ever tried to run right around the track? Did you keep looking around your surroundings for the track police to give you a ticket- wrong way!!

WOW- another lap done! 10 more burpees

Running, so I wonder if I could get over those hurdles again? Maybe if I have it on the lowest setting, but will I still have my awesome hurdler form I had back 20 years ago? Remember that horrible feeling right before the 400 meter hurdles race. I hated that feeling. I never understood why I had to keep doing that race. OH yea, cause no one else wanted to!

WOW- another lap done! 10 more burpees

So I set the goal that I would at least run 8 laps. I can do 8 laps. I get to 8!

Running, so isn't it weird that if I say I have "4 more laps to go" that sound so much worse in my head- like ugh- 4 more! that's a lot!! As opposed to saying---"I've done 8 laps. 12 laps is so close to 8, it's Easy- to get to 12. I can do that!"

WOW- another lap done! 10 more burpees

All in all, This was my work out:

• 12 laps with a total of 120 burpees (10 burpees after each lap)
• Bleacher runs- 12 up/downs
• 3 sets of walking lunges (24x)
• 3 sets of pushups

Results, enjoyed the day, got a work out in that involved my kids, the kids had a blast riding bikes and playing on the bleachers, my 2 yr old increased her pedaling skills,cross trained, and a no excuse day!