Drop the Pounds Safely!

I am so excited! I received an overwhelming response to my latest survey (if you haven't taken it yet, please feel free to do so at http://www.surveymonkey.com/s/RCCN8LG), so I am going to take the time to address each of your concerns. Please don't feel like I've forgotten you if you don't see information about your concern soon - I just haven't made it down to yours yet.

If it matters to you and you are needing help with it, it matters to me!!

A large number of you wanted to know how to remove a certain amount of pounds from your body frame. I will tell you that it's not easy. Dropping weight is going to take persistence and patience with yourself, but you definitely can do it - and with me as your coach, you WILL do it. It took me 10 months, working out with Shaun T. six days a week, and learning how to eat better to reach my goal weight. There were days that I told myself that it wasn't worth all this. There were days I fell victim to my sweet tooth and ate a piece of cake and ice cream or enjoyed a Krispy Kreme doughnut. But on the days that I ate better and worked out, I had a bunch more energy, I slept better, and I felt changes happening in my body before I saw them on the outside.

So, how do you drop the pounds safely?

1) Figure out how much weight you want to remove and write it down. Most of you gave me your specific numbers. If you can lose at least 10% of your body weight, you will reduce your risk of many diseases like heart disease and diabetes, and lessen the chances that you will have a stroke or heart attack. Take your weight and divide it by 10 to find out how much that is for you. Write it down somewhere that you can see it every day. One of my friends and fellow Beachbody coaches wrote his weight loss goal on a white board in his workout area in the garage. Another lady put her number on her refrigerator, bathroom mirror, bedroom mirror, and on the door leading out to her car in the garage.

2) Set a weekly goal of 1 - 2 pounds weight loss. To lose one pound in a week, you will have to remove 3500 calories either by working out or by eating less. That's 500 calories at the least you would have to remove each day between your workouts and your nutrition. You can sweat those calories off by walking during your day, doing your fitness program that you purchased, swimming in the pool, playing kickball or frisbee outside with the family (if it's not too hot - like 96 in Birmingham tomorrow), using weights or resistance bands to define your muscles, setting a timer for 2 - 5 minutes and doing pushups, squats, lunges, or jumping jacks, riding a bike around the block or in the park, dancing around the house to some upbeat music...the possibilities are endless. You can also cut back on calories by decreasing your intake of fried foods, white flour/white sugar/white pasta products, and processed meals, increasing your intake of high density, lower calorie foods like vegetables and fruits, and healthy whole grains like oatmeal, brown rice, quinoa, and whole wheat breads/pastas, and drinking water instead of sugary sodas or sweet tea.

3) Use WOWY tools to keep you on track. There are some excellent resources available to you when you log in to WOWY (the virtual supergym). Free members can take advantage of the fitness and nutrition tips and tools, write their own weight loss blog and keep track of their progress with updated statistics and photos, connect with other fitness-minded and inspirational people on the message boards, watch some of the free videos and read articles from trainers like Chalene Johnson, Kathy Smith, Shaun T, Debbie Siebers, Brett Hoebel, and Tony Horton, and enter the daily WOWY supergym contest (Notice: For the month of July only, the cash prize for working out in WOWY has been increased from $300.00 to $600.00! For me, that's a few new outfits - how about for you?). Club members receive all of this, PLUS access to the meal planner tool, VIP access to the trainers and special videos created just for you. I love all of the tools that Beachbody provides, and I know they were critical in helping me to drop the pounds.

4) Do NOT weigh yourself more than once a week! Weight fluctuates up and down during the week, so if you weigh every day you may become discouraged if you have gained several ounces or you have lost nothing at all. Once a week in the mornings is a great time to weigh in. I usually weigh in on Mondays after my shower and before I have breakfast. If you get this done first thing, then do not have to worry about being too busy. Some of the fitness programs have you weigh in once a month to really motivate you to continue. Take your number that you wrote down in #1 and scratch a line through it, then subtract what you have lost from that number and write down this new number for yourself. Each week, you will reduce your goal number and soon you will be at 0!!

5) Never give up on yourself! Everyone's body is different and we should not be frustrated when we do not see the same results as someone else. It took me ten months to do it. Person X lost all their weight in three months, and person Y took over a year and a half to drop the pounds. It's OKAY! If I (or person Y) had gotten upset that we did not lose the weight as quick as person X, then we would not see results. I would not be where I am now. Honestly thinking about it, I probably would be worse - on multiple medications that I could not afford and tiring out after simple tasks. You have to think about YOUR GOAL, focus on YOUR ACTIONS, celebrate YOUR RESULTS, and then challenge yourself all over again! Also, please don't beat yourself up over mistakes or days when you don't get a chance to work out or eat healthy foods. If God blesses you with another day, then you can start fresh on your goals.

Will you do me a favor? I want you to take 15 minutes and think about where you may end up if you do not lose the weight. Think about how it will affect you, your family members, and that secret "bucket list" in your journal. I really want you to feel the pain that you could possibly experience if you DON'T make it.

Now, does the pain of NOT doing it help you realize how important your goal is to you and to those who love you? If so, what are you waiting for?

Take action on the tips above - starting today - and CHOOSE TO LIVE HEALTHY!

Working On That Six-Pack!!

Summer is approaching pretty quickly! It's time to start preparing for swimsuit weather as soon as you can. A lot of people are looking for that six pack to show off at the pool or at the beach, but are just not certain how to get it. What can you do?

It is said that 80% of a person's transformation comes from the food that they put in their bodies. This is so true, because if you put junk in, you cannot see great things come out! Our bodies crave quality foods and surprisingly, it DOES RESPOND to quality foods. I have noticed in my own transformation that when I eat bad foods like cake, greasy burgers, french fries, and drink sodas, I feel sluggish and have absolutely no energy. However, eating minimally processed foods like fresh salads, multigrain breads and cereals, and drinking plenty of water keeps me energized and ready for the day. Eating the right foods also sheds body fat, so you can actually begin to see some results in your core area. It is important to include protein, carbohydrates, and the correct kind of fats in your meals. A great way to start eating the right foods is to take a look at Michi's Ladder (in the "Diet and Nutrition" tab of your main page). It is a guide to the best - and worst - foods to eat for phenomenal results in your transformation. Most of the workout programs come with an eating plan to show you the right foods to eat to help with the results. Take that back out and see if your refrigerator or pantry needs organizing!!

Oh, and don't forget to work out! Your workout program works your TOTAL body, including your core muscles. It helps your body to balance itself and get excellent results! Both cardio training (that gets your heart rate up and makes you sweat) and strength training (that help you build muscle) are needed to create the six pack abs that you are looking to have. Yes, it is okay to do ab exercises every day, but if you are not incorporating cardio and strength workouts, then how will people see those amazing abs you have built?? Balance is key for building your body. Take the time to get a workout in as often as you can. Even 10 minutes of activity is an excellent beginning. Walking, running, biking, jumping jacks, squats, lunges, or a Beachbody DVD - it all adds up!!

You can start TODAY getting the six pack that you desire for Summer 2009! I hope that these tips will help!

Kick it Up a Notch!!

Happy New Year!!

I hope that you had a restful and blessed holiday season, and you are now ready to get back in the groove!!


I love watching the Food Network. I enjoy watching the different chefs create delectable meals, and a lot of times I take those ideas and make them my own. One of the shows I like to watch is Emeril Live. It's not live anymore since he retired from the Food Network, but his shows are still great. One of the things he loves to say is "Let's kick this up a notch!" Usually after he says that, he adds something spicy, or something extra to the pot or pan.

For the New Year 2009, let US each kick it up a notch - in a HEALTHY way!!

In your exercise routine, add an extra 20 or 30 minute walk. Do an extra set of squats or an extra set of tricep dips. Invite 2 people to come and WOWY with you at least one time a week. Turn on your favorite CD or song on your iPod and dance. Play active games with the kids or grandkids for an extra 30 minutes. As you take the groceries in, do 10 bicep curls with the bags. Put that brand new Wii Fit to good use.

In your nutrition plan, try ONE new fruit or vegetable every day. Use your Beachbody meal planner or fitday.com to track your calorie intake. Try a brand new recipe. Change your white bread to whole wheat or multigrain. Eliminate one soda from your current intake every week (or every two weeks if you need a bit longer). Add herbs and spices to your food instead of salt. Use ground turkey or lean ground beef instead of regular. Add one serving of fish to your weekly meal plan. Substitute fruit or frozen yogurt for dessert.

In your everyday life, take some time to BREATHE DEEP. Sit in silence (no TV, no phone, no internet) for at least 10 minutes a day. Reconnect with a friend or family member. Stretch your body for 5 or 10 minutes before you put in your workout DVD. Find a different way to combat stress in your world. Laugh out loud. Clear out the clutter.


These are just a few suggestions. There are countless ways that you can kick 2009 up a notch for yourself and your journey to excellent health and wellness! I encourage you to make this year your HEALTHIEST ever!!! If you are ready, then I am here to assist - just let me know!!

Keep doing it BIG, everyone!

A Healthier 2009 Starts TODAY!

Hi my friends!!

Sorry if this is a tad early, but I want to help you achieve your New Year's resolution and make 2009 the best year ever! I am not kidding!

I am starting a new fitness program January 3rd with my friends. We're building a team of people who want to get in great shape by April—no excuses, just lean/mean results!

I am an Emerald Coach and distributor of Beachbody programs, so I am going to start 90 days of ChaLEAN Extreme and help some other people get going, too. You've probably seen Beachbody fitness and nutrition products on TV. Maybe you recognize P90X, Ten Minute Trainer, Hip Hop Abs, Turbo Jam, Rockin' Body, Slim in 6, or Yoga Booty Ballet. They really do work!

If you want to join the team, we can support each other to succeed. I just want you to have what you need to start STRONG on January 3rd. I can help you save money off the TV price, too!

This is not about me—I want my whole team to succeed! That's why I got involved with Beachbody. Send me an email to misscmac@blessingoffitness.com or go to my Web site at http://www.blessingoffitness.com, pick your program, and let me know!

January 3rd is right around the corner! We can do it—let me know!

Keep doing it BIG!!!
misscmac

End of the Year - NO COMPROMISES!!

We all made it! It's the first week of the LAST MONTH of 2008!! Time seems to have flown by. You know, only a couple of years ago, I would have used this holiday season as an excuse to do whatever I wanted. Thanksgiving came first, followed by the week of my birthday, then Christmas parties started happening, then Christmas Day lunch was HUGE, then New Years parties. So by the time the new year came, I was working harder to get all the weight back off. It was frustrating to do year after year. How many of you feel the same way??

As we come into the holiday season this year, I encourage YOU to not compromise your healthy goals just because of the season. You are worth the effort that you have put into yourself this year! Keep up the work that you started on your health and weight loss this year! I have kept up with each of your stories, and I am just totally amazed at the progress of my team! I am proud to say that you have lost weight, lowered your blood pressure, lowered your cholesterol level, and a few of you have reduced the amount of medication that you are taking!!! That is EXCELLENT news!

All of this from nothing more than eating healthier and exercising! WOW!!! See, it CAN BE DONE!!!

Here are a few quick tips to help keep this holiday season HEALTHY:

* Carry healthy snacks with you in the car, like granola bars, grapes, bananas, or carrot sticks. It will help curb the cravings for the not-so-healthy foods.

* Take an extra lap around the inside of the mall while shopping - to get that extra walk in for the day.

* If you are shopping online this year, bend over in your chair and stretch your back a few times. Stretching is very good for flexibility.

* Find a healthier alternative for your favorite holiday recipes.

* Have a salad with light dressing instead of a burger and fries for lunch.

* Take your own healthy appetizer to the Christmas party! Pita chips and hummus, a veggie tray with light ranch dipping sauce, or a big fruit bowl are all great options for the party season!!


Do not allow the busyness of the holidays to keep you from your best health EVER! NO COMPROMISES!!!