Walk in the door, check emails, get coffee/tea/water, meetings all morning, squeeze in a salad, launch the new website, prepare next week's presentation, create new software for the customers, service new customers, participate in the weekly videoconference, brainstorm ideas with the team, send out new articles, train new employees, delegate tasks for a new project, return phone calls, talk with contractors, enforce new processes, clock out, start all over again tomorrow!!!
WHEW!
Does this sound like YOU???
It's important that you take some time for yourself by getting some exercise. Work may not seem like a good place to get exercise but I beg to differ. Exercise boosts energy levels, helps you to stay focused on your tasks, helps you to sleep better at nights (no, not at your desk!), and is an amazing stress reliever. Benefits come with even 10 minutes of working out; you do not need a long time.
Here are some great exercises that you can do at your desk:
- Buy some resistance bands to keep in your desk drawer and do bicep curls (place band under feet and curl handles toward shoulders), overhead presses (place band under feet and pull handles up over the head), and side arm extensions (place band under feet and lift handles to the side up to shoulder length). Do at least one set of 10-12 repetitions.
- Hold on to the back of your chair and do standing calf raises. Lift onto your toes, then slowly lower your heels until you are 1/2 inch from the ground, then lift again. Do at least one set of 10-12 repetitions.
- Do some leg lifts while using your desk chair for balance. Do at least one set of 10-12 repetitions.
- Sit down in your chair and do leg circles (a set of small circles, and a set of large circles). Do at least 10 small and 10 large circles per leg.
- Purchase 1 liter water bottles and do a set of overhead presses and bicep curls.
- If you have a sturdy chair at your desk (without the rollers), you can get in some tricep dips by sliding straight out of the chair with your hands on the seat to support you, then dip your body down until your arm is at a 90 degree angle. Lift back up. Do at least one set of 10-12 repetitions.
- Wall squats are fun to do. Stand against a wall with feet wider than shoulder width and toes pointed out. Slide down the wall and slowly come back up. Do at least one set of 10-12 repetitions.
- Bathroom jumping jacks. Hey, don't knock it till you try it! Just remember to wear soft soled shoes so no one will hear you! :-) :-)
- Walking is always the best exercise! Lace up your sneakers and get away from the desk!!
Start today and get healthy - at your job!!
If you are looking for more, click here to find the best products on the planet for getting REAL RESULTS!! I am proof that it works!
Thursday, February 26, 2009
Thursday, February 12, 2009
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!
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!
Wednesday, February 4, 2009
Packing Healthy Lunches
Life is really busy sometimes, isn't it? We tend to rush through our day, and we just do not have the time to stop and eat a healthy lunch. In those cases, we grab something from the fast food restaurants or we get something from the work cafeteria that may not be what we need to help with our weight loss journey. Those foods can be packed with sodium, cholesterol, excess fat, and sugar. And the portion sizes they give could feed you for a few days!!
How in the world do you handle lunchtime with this new lifestyle you are living??
You can start by packing your own lunch! It saves you time and money, you get what you want in the portions that are correct, and you know what is going in your food! Here are some tips to help you with this task:
1) Start planning your lunches for the week early. Make sure that healthy choices are in the refrigerator and pantry. If you need to make extra purchases, then do so! You can add this task to your weekly preparation time. This makes you more relaxed and focused on making the best meals for yourself.
2) Use a colorful lunchbag, a cooler bag with the ice packs, or something to help make preparing your lunch fun! I have a blue cooler bag and a red cooler bag that I alternate to give me some enjoyment in the preparation task.
3) Ensure that you pack a protein, a healthy carbohydrate, a beverage, and fruit for dessert (if you wish). This way, you are getting the correct balance of nutrients that you need to power through your afternoon. Proteins like chicken, fish, turkey, tofu, or beans are great choices for lunches. Healthy carbs include vegetables that have been lightly steamed, or a nice salad with light dressing. Excellent beverage choices include water with a splash of fruit juice or tea, and any type of fresh fruit is a great dessert option. You can review Michi's Ladder in the "Diet and Nutrition" tab of your Beachbody dashboard for more ideas. Oh, and leftovers make EXCELLENT lunches!!
Here are some sample meals that I enjoy taking to lunch with me:
So consider preparing your lunch this week - you may be surprised at what you can create!!
I hope this helps, and remember, I am cheering for YOU!
How in the world do you handle lunchtime with this new lifestyle you are living??
You can start by packing your own lunch! It saves you time and money, you get what you want in the portions that are correct, and you know what is going in your food! Here are some tips to help you with this task:
1) Start planning your lunches for the week early. Make sure that healthy choices are in the refrigerator and pantry. If you need to make extra purchases, then do so! You can add this task to your weekly preparation time. This makes you more relaxed and focused on making the best meals for yourself.
2) Use a colorful lunchbag, a cooler bag with the ice packs, or something to help make preparing your lunch fun! I have a blue cooler bag and a red cooler bag that I alternate to give me some enjoyment in the preparation task.
3) Ensure that you pack a protein, a healthy carbohydrate, a beverage, and fruit for dessert (if you wish). This way, you are getting the correct balance of nutrients that you need to power through your afternoon. Proteins like chicken, fish, turkey, tofu, or beans are great choices for lunches. Healthy carbs include vegetables that have been lightly steamed, or a nice salad with light dressing. Excellent beverage choices include water with a splash of fruit juice or tea, and any type of fresh fruit is a great dessert option. You can review Michi's Ladder in the "Diet and Nutrition" tab of your Beachbody dashboard for more ideas. Oh, and leftovers make EXCELLENT lunches!!
Here are some sample meals that I enjoy taking to lunch with me:
- Turkey wrap on whole wheat tortilla with lettuce, roasted red peppers, sundried tomatoes, and cucumbers with dijon mustard, broccoli slaw, water
- Black bean soup, spinach salad with carrots, celery, mushrooms, and light dressing, hot tea
- Grilled salmon filet, steamed kale, corn on the cob, peach green tea, granny smith apple
- Baked chicken with Mrs. Dash seasoning (southwest chipotle flavor), brown rice, green beans, water with lime juice, strawberries
So consider preparing your lunch this week - you may be surprised at what you can create!!
I hope this helps, and remember, I am cheering for YOU!
Thursday, January 29, 2009
Stop "THE AMAZING RACE" With Your Weight Loss!!
One of my absolute favorite reality shows is "The Amazing Race". The basic premise of the show is that a group of 11 pairs of people (with some type of relationship) race around the world for the ultimate prize of 1 million dollars. They make pit stops where they have to rest and recharge before they start racing again. They have things that they must do in each country they land, and they are just trying to get it all done and make it to the pit stop, so they will not be eliminated.
Did you know a LOT of people think that their weight loss journey is an "amazing race"? It's really interesting to watch - I know because I was one of these people!! They start off January 1 with big goals and begin the "race" to transform their bodies and their health. They will make "pit stops" because they think exercise and eating well are too hard to do. If they don't have someone to "pair" up with, then by the end of this month or sometime next month, they will "eliminate" themselves from their "ultimate prize" of being healthy and fit for life! Some people get into this cycle every single year!! Witness right here!
I am here to encourage you to STOP THE AMAZING RACE with your weight loss journey!!
This is a journey that is taken one step at a time, one meal at a time, one exercise at a time. You did not develop unhealthy habits overnight, and you will not get rid of those habits in one quick weekend. It is going to take time to lose weight. It is going to take discipline to learn the right foods to eat. It is going to take a change in your thinking to make all of this a habit. It is going to take consistency in making the right choices for yourself and your best health. Every day, you will need to take action on the goals you made for yourself. You should connect with an accountability partner to keep yourself on track. (Beachbody gives you a FREE fitness coach to be your partner!) Change is difficult, but it really does get easier the more you keep at it.
Remember, YOU are the key to making things happen - or keeping yourself away from all you desire.
Don't "eliminate" yourself from your very best life in 2009! Your success is right around the corner! Slow down, stay consistent, and WIN YOUR HEALTH BACK!
(Please contact me anytime to help you to YOUR success!)
Did you know a LOT of people think that their weight loss journey is an "amazing race"? It's really interesting to watch - I know because I was one of these people!! They start off January 1 with big goals and begin the "race" to transform their bodies and their health. They will make "pit stops" because they think exercise and eating well are too hard to do. If they don't have someone to "pair" up with, then by the end of this month or sometime next month, they will "eliminate" themselves from their "ultimate prize" of being healthy and fit for life! Some people get into this cycle every single year!! Witness right here!
I am here to encourage you to STOP THE AMAZING RACE with your weight loss journey!!
This is a journey that is taken one step at a time, one meal at a time, one exercise at a time. You did not develop unhealthy habits overnight, and you will not get rid of those habits in one quick weekend. It is going to take time to lose weight. It is going to take discipline to learn the right foods to eat. It is going to take a change in your thinking to make all of this a habit. It is going to take consistency in making the right choices for yourself and your best health. Every day, you will need to take action on the goals you made for yourself. You should connect with an accountability partner to keep yourself on track. (Beachbody gives you a FREE fitness coach to be your partner!) Change is difficult, but it really does get easier the more you keep at it.
Remember, YOU are the key to making things happen - or keeping yourself away from all you desire.
Don't "eliminate" yourself from your very best life in 2009! Your success is right around the corner! Slow down, stay consistent, and WIN YOUR HEALTH BACK!
(Please contact me anytime to help you to YOUR success!)
Wednesday, January 7, 2009
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!
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!
Saturday, January 3, 2009
ChaLEAN Extreme - Day 1
Good morning, and Happy Saturday!
I have been trying out ChaLEAN Extreme for the past couple of weeks, but today is my official Day 1 of the workout! It is going to be an intense workout, everyone! The basic premise is MUSCLE BURNS FAT, and you can lose up to 60% of your body fat with this program!
First, my starting stats:
Chest - 31.5"
Upper Arm - 10.5"
Waist - 28.5"
Hips - 37.5"
Abductors - 22.5"
Thigh - 22.5"
Weight - 135 pounds
Body Fat - 21.5%
My primary goal for this is to tone up and look FABULOUS for my wedding in April!
I wanted to use free weights for this, but my finances are pretty tight at this time and I will not be able to get any free weights. Plus the BowFlex Select Tech weights, where you can dial up the weight that you need, is totally out of my price range at over $400.00! So my first workout was done with resistance bands. I used the maroon bands, which are 20 pounds, and the red bands, which are 30 pounds. You truly have to use your muscles to get the bands above your head and all. But I love it so much!
I'll keep you posted on my progress - so excited about this! If you are interested in doing this with me and changing your body DRAMATICALLY for 2009, come visit me at http://www.blessingoffitness.com! I would LOVE to help you succeed!
I have been trying out ChaLEAN Extreme for the past couple of weeks, but today is my official Day 1 of the workout! It is going to be an intense workout, everyone! The basic premise is MUSCLE BURNS FAT, and you can lose up to 60% of your body fat with this program!
First, my starting stats:
Chest - 31.5"
Upper Arm - 10.5"
Waist - 28.5"
Hips - 37.5"
Abductors - 22.5"
Thigh - 22.5"
Weight - 135 pounds
Body Fat - 21.5%
My primary goal for this is to tone up and look FABULOUS for my wedding in April!
I wanted to use free weights for this, but my finances are pretty tight at this time and I will not be able to get any free weights. Plus the BowFlex Select Tech weights, where you can dial up the weight that you need, is totally out of my price range at over $400.00! So my first workout was done with resistance bands. I used the maroon bands, which are 20 pounds, and the red bands, which are 30 pounds. You truly have to use your muscles to get the bands above your head and all. But I love it so much!
I'll keep you posted on my progress - so excited about this! If you are interested in doing this with me and changing your body DRAMATICALLY for 2009, come visit me at http://www.blessingoffitness.com! I would LOVE to help you succeed!
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