If you've been keeping up with me here at Graceful Coach, you may have picked up that the last three months, I have been doing a ChaLEAN Extreme and TurboFire Hybrid Workout. Because I do get bored easily, and I can tell I am ready to hit the weights even harder, I am back to the super intensity strength training of P90x & the crazy cardio work of Insanity...with a little bit of TurboFire splashed in there for fun!
So how would you go about making an effecting hybrid of these workouts? Well, here is my tentative schedule for the next ten weeks should you want to do something similar:
Weeks 1-3: Sunday OR Monday: P90x Chest & Back
Tuesday: Insanity Max Intervals*
Wednesday: P90x Shoulders & Arms
Thursday: Insanity Max Interval Plyo*
Friday: P90x Legs & Back & Insanity Pure Cardio
*May interchange these with Insanity Max Interval Sports Training for variety.
**Will also throw in the longer TurboFire Workouts (Fire 45, Fire 55 EZ, Fire 45 EZ, & Fire 60) the days I don't do Chest & Back and/or as an evening workout and some other DVDs as needed (Jillian, Tae Bo, Pilates, etc.) Am also hoping to keep my running in at least 2x a week for all ten weeks as I get used to my VFFs.
Beginning of Week 4: Not set in stone, but will likely do about 3-4 days worth of the recovery DVDs such as P90x Core Synergistics & Insanity Core Cardio & Balance & Max Recovery.
End of Week 4 to Sunday of Week Week 7:
Wednesday: P90x Chest, Shoulders, & Triceps & TurboFire HiIT ?
Thursday: Insanity Max Cardio
Friday: P90x Back & Biceps & Insanity Plyometric Circuit
Sunday: P90x Legs & Back & TurboFire HiIT ?
Monday: Insanity Power & Resistance
Tuesday: TurboFire ?
Monday-Wednesday of Week 7: Similar to Recovery time at the beginning of Week 4. May add Tony Horton's One-on-One Plyo Legs as that is actually relatively easy with lots of breaks and no weights needed.
End of Week 7, 9
Wednesday: Insanity Max Intervals
Thursday: TurboFire ?
Friday: P90x Chest & Back & Insanity Pure Cardio
Sunday: P90x Shoulders & Arms
Monday: Insanity Max Interval Plyo
Tuesday: P90x Legs & Back
End of Week 8, 10
Wednesday: Insanity Max Intervals
Thursday: TurboFire ?
Friday: P90x Chest, Shoulders, & Triceps & Insanity Pure Cardio
Sunday: P90x Back & Biceps
Monday: Insanity Max Interval Plyo
Tuesday: P90x Legs & Back
I would have preferred to do this over thirteen weeks (the last week is actually more recovery so really twelve weeks of hard work) but since Christmas comes sooner than that, I wanted to go ahead and get done with the program so I had no breaks. It is rather intense as I shortened the recovery weeks for after the first and second phases but I think it will be okay (I've done it before with no issues, fyi.)
Although I do like a set schedule, I am pretty flexible so this might change up as I get into it to suit how I feel that day but at least I have the "bones" of the workout and have a pretty good plan in place. I would not recommend this if you have never done P90x and/or Insanity *unless* you are in terrific shape since it is rather intense. Also, make sure to eat the calories you need or you will run out of steam really quick--and make sure they are quality calories--no "nasty food" as Tony Horton says.
So wish me luck and hope I can stick as close to this schedule as possible! :)
**If you have any other questions, just find me contact me on my website, Graceful Coach @ Beachbody and click on the "Contact Me' button at the top left hand of the page. If you are interested buying any of these workouts, click on the "Shop" buttons and search for them in the store.
Friday, October 15, 2010
Wednesday, October 13, 2010
Workouts while traveling...
If you follow my blog, you may have noticed about a week and a half long silence here and at my Twitter account. Unfortunately, my wireless service was not great AT ALL and was unable to post anything--not that I had time anyway during my action-packed time away, lol! :)
But despite the rather hectic schedule, you all know that I can be a bit OCD when it comes to my workouts. Luckily, I just finished my 12 weeks Hybrid program of Chalene Johnson's TurboFire & ChaLEAN Extreme so I was actually in a recovery week where I was actually supposed to take it easy with no strenuous lifting or cardio. Sure I could have just let my workouts go since I worked super hard these last three months but exercise is my addiction so I had to do a little something everyday! So to show you that getting your workouts in while traveling is NOT impossible, here is a list of what I did:
Saturday, Oct. 2: REST
Sunday, Oct. 3: 3.5 mile jog on a gravel road & then a 3.5 mile leisurely walk on the same road later that day
Monday, Oct. 4: About an hour's worth of Supersets for Upper/Lower Body using my Pink resistance bands
Tuesday, Oct. 5: Used a Free iPod/iPhone app called THI Personal Trainer Lite and did the Bodyweight Circuit. I recommend getting this app since you don't need the wireless connection and you can even make your own Custom workouts. It also has great videos to demonstrate the exercises as well as graphics of what muscles you are workout out.
Wednesday, Oct. 6: Did a similar round of Supersets that I did on Monday.
Thursday, Oct. 7: Did a Customized Workout using the THI Personal Trainer Lite noted in Tuesday's workout
Friday, Oct. 8: Did a shorter round of Supersets with my resistance bands since we had very limited time that morning and had a later night than usual.
Saturday, Oct. 9: Easy jog of about 2.5 miles
Sunday, Oct. 10: Ran a 5K (3.25 miles) at a nearby track (Fyi, it wasn't an official race although I was going more for improved speed!)
Monday, Oct. 11: Was back home by evening and found the energy to do P90x's Chest & Back
Tuesday, Oct. 12: Still recuperating and catching up with my awG business, housework, unpacking, etc. but threw in Insanity's Max Interval Circuit, my highest calorie burning DVD workout, at some point during the day to help with some of the damage done while out of town, lol!
I admit, you do have to psyche yourself up to get up a little earlier to fit these in, but I simply had to stay determined to do at least *something,* and I can say I always felt tons better after completing a workout, even the easier ones as I knew I did something positive for my health. I did also do a lot of walking at the Conference and during our leisure time so I probably worked my legs and burned a few more calories there. The hardest part is keeping the diet in check, but we'll go there another time...
So my advice to anyone who is hoping to get a workout in while traveling but will likely be short on time and possibly no access to a DVD player or equipment, I would recommend these workouts:
*Jogging/running: Assuming you have a safe area to go to, this is pretty easy to do and it burns tons of calories and is GREAT cardio.
*Stair Climbing: If you are in a hotel with a couple flights of stairs, this makes a great workout that builds both endurance and strength. I did this during one of my trips this past summer and managed to burn as many calories as Insanity's Max Intervals.
*Bodyweight exercises: Do several sets of push-ups, crunches, squats, lunges, mountain climbers, tricep chair dips, & jumping jacks. Start out with 10 repetitions of each/1 set and add more sets as you get stronger. Work up to about 15-30 repetitions once three sets get easy.
*Resistance Band exercises: I love my resistance bands! Very light and compact, you can easily throw these in a suitcase and get a pretty good workout. I have pretty much memorized exercises for these since I do many of these with my patients as an Occupational Therapist but if you need some ideas on how to use them you are welcome to email me at adorned_with_grace@yahoo.com or click here for videos on how to use them: Resistance Band Exercises *You can buy a set from my Beachbody Website; just click on the "Shop" tab and then go to "Equipment & Gear" then the "Bands & Balls" to find them. For the average female, I would recommend the Standard Kit. For the beginner male or advanced female, I'd go with the Super Kit; however, if you are already lifting over 40 pounds, definitely go with the Extreme kit!
The key to doing this effectively is determination and then to workout hard enough that you do break into a decent sweat. I prefer a harder workout that may last only 20 minutes vs. a long, leisurely one for 60 minutes as the afterburn is much better and seems to have a better cardio training effect as well. You have to get in the mindset that exercise isn't something you do just so you can eat more (although it is one of the reasons I do) but a way of life; let it be a habit that you don't even have to think twice about doing on a daily basis--your body will thank you for it!
But despite the rather hectic schedule, you all know that I can be a bit OCD when it comes to my workouts. Luckily, I just finished my 12 weeks Hybrid program of Chalene Johnson's TurboFire & ChaLEAN Extreme so I was actually in a recovery week where I was actually supposed to take it easy with no strenuous lifting or cardio. Sure I could have just let my workouts go since I worked super hard these last three months but exercise is my addiction so I had to do a little something everyday! So to show you that getting your workouts in while traveling is NOT impossible, here is a list of what I did:
Saturday, Oct. 2: REST
Sunday, Oct. 3: 3.5 mile jog on a gravel road & then a 3.5 mile leisurely walk on the same road later that day
Monday, Oct. 4: About an hour's worth of Supersets for Upper/Lower Body using my Pink resistance bands
Tuesday, Oct. 5: Used a Free iPod/iPhone app called THI Personal Trainer Lite and did the Bodyweight Circuit. I recommend getting this app since you don't need the wireless connection and you can even make your own Custom workouts. It also has great videos to demonstrate the exercises as well as graphics of what muscles you are workout out.
Wednesday, Oct. 6: Did a similar round of Supersets that I did on Monday.
Thursday, Oct. 7: Did a Customized Workout using the THI Personal Trainer Lite noted in Tuesday's workout
Friday, Oct. 8: Did a shorter round of Supersets with my resistance bands since we had very limited time that morning and had a later night than usual.
Saturday, Oct. 9: Easy jog of about 2.5 miles
Sunday, Oct. 10: Ran a 5K (3.25 miles) at a nearby track (Fyi, it wasn't an official race although I was going more for improved speed!)
Monday, Oct. 11: Was back home by evening and found the energy to do P90x's Chest & Back
Tuesday, Oct. 12: Still recuperating and catching up with my awG business, housework, unpacking, etc. but threw in Insanity's Max Interval Circuit, my highest calorie burning DVD workout, at some point during the day to help with some of the damage done while out of town, lol!
I admit, you do have to psyche yourself up to get up a little earlier to fit these in, but I simply had to stay determined to do at least *something,* and I can say I always felt tons better after completing a workout, even the easier ones as I knew I did something positive for my health. I did also do a lot of walking at the Conference and during our leisure time so I probably worked my legs and burned a few more calories there. The hardest part is keeping the diet in check, but we'll go there another time...
So my advice to anyone who is hoping to get a workout in while traveling but will likely be short on time and possibly no access to a DVD player or equipment, I would recommend these workouts:
*Jogging/running: Assuming you have a safe area to go to, this is pretty easy to do and it burns tons of calories and is GREAT cardio.
*Stair Climbing: If you are in a hotel with a couple flights of stairs, this makes a great workout that builds both endurance and strength. I did this during one of my trips this past summer and managed to burn as many calories as Insanity's Max Intervals.
*Bodyweight exercises: Do several sets of push-ups, crunches, squats, lunges, mountain climbers, tricep chair dips, & jumping jacks. Start out with 10 repetitions of each/1 set and add more sets as you get stronger. Work up to about 15-30 repetitions once three sets get easy.
*Resistance Band exercises: I love my resistance bands! Very light and compact, you can easily throw these in a suitcase and get a pretty good workout. I have pretty much memorized exercises for these since I do many of these with my patients as an Occupational Therapist but if you need some ideas on how to use them you are welcome to email me at adorned_with_grace@yahoo.com or click here for videos on how to use them: Resistance Band Exercises *You can buy a set from my Beachbody Website; just click on the "Shop" tab and then go to "Equipment & Gear" then the "Bands & Balls" to find them. For the average female, I would recommend the Standard Kit. For the beginner male or advanced female, I'd go with the Super Kit; however, if you are already lifting over 40 pounds, definitely go with the Extreme kit!
The key to doing this effectively is determination and then to workout hard enough that you do break into a decent sweat. I prefer a harder workout that may last only 20 minutes vs. a long, leisurely one for 60 minutes as the afterburn is much better and seems to have a better cardio training effect as well. You have to get in the mindset that exercise isn't something you do just so you can eat more (although it is one of the reasons I do) but a way of life; let it be a habit that you don't even have to think twice about doing on a daily basis--your body will thank you for it!
Tuesday, September 28, 2010
Testing new iPod app
Using new BlogBooster app so maybe I can blog next week when I'm out of town...
Monday, September 20, 2010
My Initial Reaction to my Vibrams Five Fingers
If you follow me on Twitter, you may have noticed me talk about my VFFs. So what exactly are they? See pic below (and I'll forgive you if you laugh, lol!):
Well, they are a pair of shoes I first heard about via my friends on Facebook. I saw pictures of these funny shoes that looked more like novelty toe socks than a running shoe. Then I started reading an awesome book called "Born To Run" by Christopher McDougall where these were mentioned along with other very interesting info about running, foot health, diet, etc. that I hope to talk about in a future post and got really interested in wearing the shoes that make you feel as if you are barefoot.
I went to a local store to see if I could try them on and figure out my size as they don't follow the conventional sizing but due to their overwelming popularity and the fact my feet are a less common, smaller size (51/2 -6 depending on the shoe), they did not have any for me although I did try on a pair that were a size too large, but even then I fell in love with them.
So my next option was to go to the Vibram Five Fingers website; there they show you how to figure out your sizing and I chose the two sizes I thought would fit, ordered them, and sent back the pair that did not fit. (I ended up wearing a 36 in the KSO's, fyi.) Even there, it was hard to find colors in stock that I wanted and especially in the styles as I really wanted the KSO Treks which are more durable for rugged terrain.
I wore them all day yesterday for about 10-11 hours straight while out and about for errands and social engagements. The main issue I had was my little toe; from many years of wearing feminine, narrow shoes, I have developed a hammertoe that kind of prevents the toe from fitting into the snug pocket as straight as it should. Other than that, they are very easy to get used to. I think the strangest part is getting over the feeling that I feel kind of naked, as if I am really going barefoot because it does give me a better kinesthetic feel of the ground. I can feel the stones in my driveway, although it does not hurt like when I go completely barefoot.
You also have to get used to the funny stares and long looks from people who likely have never heard of them before and then giving an explanation of what these crazy shoes are doing on my feet. But as one of my friends said, it is a great way to raise awareness about foot health/benefits of minimalist shoes (especially for running) as it is one of those things I think people that are used to having some kind of leg pain may benefit from.
I did my morning workout of Insanity's Max Interval Plyo (the hardest and longest DVD in the series) and Jillian Michael's Cardio Kickbox and did really well wearing them. No blisters, funny movments--I had very good proprioception. I especially liked the extra grip and stability I got when doing plank moves and quick glides. It is amazing how freeing my toes helps give back a little bit of coordination to my step!
The only thing I would caution about wearing these is you really have to strengthen up your foot, ankles, and calves before attempting workouts like I am doing. I have worn Nike Frees for the last six years and this last 4-6 weeks, I've done most of my workouts with totally bare feet. I won't go into it here as I will have another post about barefoot/minimalist footwear another day, but you can hurt yourself if you do too much too soon. Regular shoes, especially highly padded ones with lots of support, almost work like a cast and atrophy those structures, so break them in gently with walking and light activity. Though I am up to four miles non-stop when I go for my run a couple times a week, I may only try 1-2 miles TOPS initially (maybe even only half if I get to feeling funny) just to make sure I can handle it.
I hope to update more in the upcoming weeks and let you know if I am truly sold on my Vibrams! Just hope I don't go a little too crazy and try to much with them though--but I am hoping they will solve a lot of my knee and hips issues I have had in the past with running. :)
Well, they are a pair of shoes I first heard about via my friends on Facebook. I saw pictures of these funny shoes that looked more like novelty toe socks than a running shoe. Then I started reading an awesome book called "Born To Run" by Christopher McDougall where these were mentioned along with other very interesting info about running, foot health, diet, etc. that I hope to talk about in a future post and got really interested in wearing the shoes that make you feel as if you are barefoot.
I went to a local store to see if I could try them on and figure out my size as they don't follow the conventional sizing but due to their overwelming popularity and the fact my feet are a less common, smaller size (51/2 -6 depending on the shoe), they did not have any for me although I did try on a pair that were a size too large, but even then I fell in love with them.
So my next option was to go to the Vibram Five Fingers website; there they show you how to figure out your sizing and I chose the two sizes I thought would fit, ordered them, and sent back the pair that did not fit. (I ended up wearing a 36 in the KSO's, fyi.) Even there, it was hard to find colors in stock that I wanted and especially in the styles as I really wanted the KSO Treks which are more durable for rugged terrain.
I wore them all day yesterday for about 10-11 hours straight while out and about for errands and social engagements. The main issue I had was my little toe; from many years of wearing feminine, narrow shoes, I have developed a hammertoe that kind of prevents the toe from fitting into the snug pocket as straight as it should. Other than that, they are very easy to get used to. I think the strangest part is getting over the feeling that I feel kind of naked, as if I am really going barefoot because it does give me a better kinesthetic feel of the ground. I can feel the stones in my driveway, although it does not hurt like when I go completely barefoot.
You also have to get used to the funny stares and long looks from people who likely have never heard of them before and then giving an explanation of what these crazy shoes are doing on my feet. But as one of my friends said, it is a great way to raise awareness about foot health/benefits of minimalist shoes (especially for running) as it is one of those things I think people that are used to having some kind of leg pain may benefit from.
I did my morning workout of Insanity's Max Interval Plyo (the hardest and longest DVD in the series) and Jillian Michael's Cardio Kickbox and did really well wearing them. No blisters, funny movments--I had very good proprioception. I especially liked the extra grip and stability I got when doing plank moves and quick glides. It is amazing how freeing my toes helps give back a little bit of coordination to my step!
The only thing I would caution about wearing these is you really have to strengthen up your foot, ankles, and calves before attempting workouts like I am doing. I have worn Nike Frees for the last six years and this last 4-6 weeks, I've done most of my workouts with totally bare feet. I won't go into it here as I will have another post about barefoot/minimalist footwear another day, but you can hurt yourself if you do too much too soon. Regular shoes, especially highly padded ones with lots of support, almost work like a cast and atrophy those structures, so break them in gently with walking and light activity. Though I am up to four miles non-stop when I go for my run a couple times a week, I may only try 1-2 miles TOPS initially (maybe even only half if I get to feeling funny) just to make sure I can handle it.
I hope to update more in the upcoming weeks and let you know if I am truly sold on my Vibrams! Just hope I don't go a little too crazy and try to much with them though--but I am hoping they will solve a lot of my knee and hips issues I have had in the past with running. :)
**To buy the Beachbody DVD "Insanity" listed here go to our site at Graceful Coach/Beachbody and click the Shop sign and find Insanity and other effective workouts! Sign up under "Graceful Coach" for free coaching and advice from me!
Tuesday, September 7, 2010
FAQ: Do I Use Protein Shakes?
Anytime I get to talking fitness with anyone, the subject of protein shakes always comes up. Especially as a vegetarian, you are always told you don't get enough protein anyway (untrue), but in my own study the last few years, I decided to include one protein shake after my workouts and I also started doing a supplemental shake in the evening, Shakeology, for added nutrition.
Most protein powders out there taste pretty nasty to be quite honest. The first one my husband and I bought was one they sold at Walmart and it tasted like medicine. Then we switched the the one they sold at our local Sam's club (EAS 100% Whey Protein Powder) which actually tasted pretty good and used that for a while.
However, I've recently gotten convicted that I really don't like the use of so much artificial sweeteners and most brands that are easily accessible have sucralose (otherwise known as Splenda) as well as countless preservatives and additives that make me just a little wary.
One day, I was Googling "clean whey protein powder" and ended up on the Sparkpeople.com forums where some ladies were talking about the best tasting protein powder they had ever had, specifically mentioning one of the the flavors, Birthday Cake, tasted just like Cold Stone Creamery's Birthday Cake (or is it Cake Batter?) which I had just had a week or so before, lol.
So I went to their website at http://www.tryabouttime.com and found where you can try two samples for $2.99 (Shipping and handling included!) and found out those ladies were NOT lying about the flavor! It a very basic protein powder with less than four ingredients, it is made with Stevia and only a little over 100 calories and 25 grams of protein per serving!
After experimenting with some of the flavors however, I decided my favorite is the Mocha Mint as it reminded me of a Chocolate Mint Chocolate Chip shake...yum!!!! So if I can recommend two flavors to try for your $2.99 sampler, it would be Mocha Mint & Birthday Cake. It's all I'm going order from now on! However, if you are parital to Cinnabon, you might also want to try the Cinnamon Swirl...
As far as the Shakeology, you may think I only drink this because I am a Beachbody Coach. Well, partly true. I would not have tried it had I not gotten curious about it after all the other Beachbody Coaches were talking about how awesome it was for getting nutrients and improving energy levels, etc.
Honestly, at the hefty price tag of about $4 a serving ($3 if you sign up as a Beachbody Coach---see me at adorned_with_grace@yahoo.com if you are interested!), I was EXTREMELY hesitant as I really did not think anything could be all that great. But as I did a little research on Shakeology and its ingredients and even read about the "Three Day Shakeology Cleanse" I thought I would like to try it to see if I felt any different.
I did! It took care of some of my cravings--of basically ANY food--and I suspected my body was just needing nutrients in general. I was very, very impressed with the flavor, a rich dark chocolate (that you can "lighten up" with the About Time Birthday Cake if you prefer a more milk chocolate), and its thickness so that you indeed felt full after one serving. Now I do have to supplement during the day with fresh fruit and super-clean salads as my body seems to need that extra bulk, but it was kind of cool to be on a this kind of a cleanse where I actually felt like I was indulging myself! So this has become a staple, and I'll drink at least one or half a serving everyday...
Other reasons why I decided to stick with Shakeology and do the Monthly Autoship?
1. Energy levels are improved! Usually I have certain times of the month my energy lags, but this seems to make up for those times about 70-80%! I imagine all the nourishing ingredients helps feed my body better and my system, in turn, is working more efficiently!
2. Takes care of my chocolate cravings. Normally, I was getting my fix with a serving of 80% dark chocolate that had tons of fat but this seems to take care of it better *without* the fat, and I am much fuller!
3. Despite its cost ($3 as a coach for one serving, $4 for a regular customer), I think that if you were to try and find another alternative or even making your own version of this by buying your own ingredients to mix, it would cost you at least $10 a day. I looked and there is NO "dupe" I could find that was anywhere close. Seriously, read the ingredients list and it's like the "Who's Who" of Superfoods. I look at this as an investment in my health; we can all agree that healthcare costs now are ridiculous and I'd rather spend the money on preventative measures than future illness that I may or may not recover from.
4. Low calories! This has just a few more calories than my old EAS protein powder but mixes up much thicker and tastes as good as an regular chocolate milkshake--better really, since it is not so sugary sweet and I know its good for me. I can even have one a couple hours before bed and not feel guilty.
5. When I do the 3-Day Cleanse, it is like doing a fast *but* still getting the nutrients my body needs. I am able to drop around a pound but I mostly like the extra energy, detoxing, and healthy feeling I get afterward.
So that's my own personal take on protein/health shakes! Everyone is different and I can't say this would be your "magic bullet" formula but I would just encourage you to try one or both of the products especially if you are searching for a nutritious health shake and test if it's what your body is needing!
Most protein powders out there taste pretty nasty to be quite honest. The first one my husband and I bought was one they sold at Walmart and it tasted like medicine. Then we switched the the one they sold at our local Sam's club (EAS 100% Whey Protein Powder) which actually tasted pretty good and used that for a while.
However, I've recently gotten convicted that I really don't like the use of so much artificial sweeteners and most brands that are easily accessible have sucralose (otherwise known as Splenda) as well as countless preservatives and additives that make me just a little wary.
One day, I was Googling "clean whey protein powder" and ended up on the Sparkpeople.com forums where some ladies were talking about the best tasting protein powder they had ever had, specifically mentioning one of the the flavors, Birthday Cake, tasted just like Cold Stone Creamery's Birthday Cake (or is it Cake Batter?) which I had just had a week or so before, lol.
So I went to their website at http://www.tryabouttime.com and found where you can try two samples for $2.99 (Shipping and handling included!) and found out those ladies were NOT lying about the flavor! It a very basic protein powder with less than four ingredients, it is made with Stevia and only a little over 100 calories and 25 grams of protein per serving!
After experimenting with some of the flavors however, I decided my favorite is the Mocha Mint as it reminded me of a Chocolate Mint Chocolate Chip shake...yum!!!! So if I can recommend two flavors to try for your $2.99 sampler, it would be Mocha Mint & Birthday Cake. It's all I'm going order from now on! However, if you are parital to Cinnabon, you might also want to try the Cinnamon Swirl...
As far as the Shakeology, you may think I only drink this because I am a Beachbody Coach. Well, partly true. I would not have tried it had I not gotten curious about it after all the other Beachbody Coaches were talking about how awesome it was for getting nutrients and improving energy levels, etc.
Honestly, at the hefty price tag of about $4 a serving ($3 if you sign up as a Beachbody Coach---see me at adorned_with_grace@yahoo.com if you are interested!), I was EXTREMELY hesitant as I really did not think anything could be all that great. But as I did a little research on Shakeology and its ingredients and even read about the "Three Day Shakeology Cleanse" I thought I would like to try it to see if I felt any different.
I did! It took care of some of my cravings--of basically ANY food--and I suspected my body was just needing nutrients in general. I was very, very impressed with the flavor, a rich dark chocolate (that you can "lighten up" with the About Time Birthday Cake if you prefer a more milk chocolate), and its thickness so that you indeed felt full after one serving. Now I do have to supplement during the day with fresh fruit and super-clean salads as my body seems to need that extra bulk, but it was kind of cool to be on a this kind of a cleanse where I actually felt like I was indulging myself! So this has become a staple, and I'll drink at least one or half a serving everyday...
Other reasons why I decided to stick with Shakeology and do the Monthly Autoship?
1. Energy levels are improved! Usually I have certain times of the month my energy lags, but this seems to make up for those times about 70-80%! I imagine all the nourishing ingredients helps feed my body better and my system, in turn, is working more efficiently!
2. Takes care of my chocolate cravings. Normally, I was getting my fix with a serving of 80% dark chocolate that had tons of fat but this seems to take care of it better *without* the fat, and I am much fuller!
3. Despite its cost ($3 as a coach for one serving, $4 for a regular customer), I think that if you were to try and find another alternative or even making your own version of this by buying your own ingredients to mix, it would cost you at least $10 a day. I looked and there is NO "dupe" I could find that was anywhere close. Seriously, read the ingredients list and it's like the "Who's Who" of Superfoods. I look at this as an investment in my health; we can all agree that healthcare costs now are ridiculous and I'd rather spend the money on preventative measures than future illness that I may or may not recover from.
4. Low calories! This has just a few more calories than my old EAS protein powder but mixes up much thicker and tastes as good as an regular chocolate milkshake--better really, since it is not so sugary sweet and I know its good for me. I can even have one a couple hours before bed and not feel guilty.
5. When I do the 3-Day Cleanse, it is like doing a fast *but* still getting the nutrients my body needs. I am able to drop around a pound but I mostly like the extra energy, detoxing, and healthy feeling I get afterward.
So that's my own personal take on protein/health shakes! Everyone is different and I can't say this would be your "magic bullet" formula but I would just encourage you to try one or both of the products especially if you are searching for a nutritious health shake and test if it's what your body is needing!
Friday, September 3, 2010
Even When I Don't Feel Like It...
Due to some Internet issues last week and the fact that I've been putting together some items for one of my other hobbies (www.adornedwithgrace.com), I have been away from my Graceful Coach blog. Does that mean in my busy-ness, I've laxed on my workouts?
No way, lol!!! :)
Let me use this post as an open diary to share that when things get really busy like that, I *do* get tired from the late nights and long hours doing "busy work" and having to get up early to get orders ready to ship, and have those days I'd rather just stay in bed and vegetate.
So what do I personally do in those moments?
I think Chalene Johnson, the trainer of TurboJam, ChaLEAN Extreme, & TurboFire, has said it best (and I am paraphrasing): Even those days you don't feel like it, remember how good you feel afterward. Think about how great you feel knowing you burned off those calories and did something positive for yourself.
I'll admit, one of the reasons I am motivated is to be fit and trim, but I think that just the accomplishment of knowing I did something that seemed especially difficult adds a greater sense of self esteem for me that day. Like this morning, in leui of my usual ChaLEAN Extreme & TurboFire workouts, I did P90x's Back & Biceps & Insanity's Cardio Plyo Circuit because I like to do something with just a little more punch since I use Saturday as a complete rest day. I have not done those videos in a while, much less together, and I had to give myself an extra pep talk; I knew I would not do quite as well as I had done last time, at least with the strength part/P90x, but for that reason knew it would be one tough but great workout!
Sure enough, the pull-ups (or should I say modified via negative-style pull-ups) kicked my butt but was glad to find that the Insanity workout actually seemed easier thanks to Chalene's TurboFire Fire 55 & 60 workouts. I even accompanied the hubby and the dog afterward for a mile and a half jog.
I really did not think I would be able to do all that and I know it is so much easier said that done but knowing that I did something healthy for myself and getting that endorphin high afterward made it all so very worth it!
Now you may still be a beginner and are just working up to a half mile walk or a thirty minute workout video and find that is still quite a mountain to climb! But as mentioned before think about those health benefits and definitely find something that motivates you. If you are going for a walk, make a date with an old friend you haven't talked to in a while and catch up--you may find yourself walking more than a mile you are so engaged in your visit! Or do a DVD with some good music.
Not meaning to advertise, but with TurboFire, depsite the fact that I do have trouble with some of the choreography and find that I prefer Shaun T's "boot-camp" style of moves, the music she uses in it is so fun, it truly makes the time go faster and I'm not even a dance music lover (I'm more of an alterna-folksy rocker chick, lol).
My favorite way to exercise sometimes is while watching "The Biggest Loser" on NBC; I'll pull out my mini-trampoline or get on my elliptical or simply do some calisthenics as I watch. I think if they can do it, I know I can! (Does it blow anyone else away when they have the final set of contestants run a full marathon???) When Jillian or Bob is yelling at one of the people, I imagine they are yelling at me and find my steps getting more intense as I watch them haul it on the treadmills or racing during a challenge.
So, yes, there are ways around those lazy days and like with everything else in life, it is just about the choices we make. Hopefully, we will all strive to do the best we can each and every day! :)
No way, lol!!! :)
Let me use this post as an open diary to share that when things get really busy like that, I *do* get tired from the late nights and long hours doing "busy work" and having to get up early to get orders ready to ship, and have those days I'd rather just stay in bed and vegetate.
So what do I personally do in those moments?
I think Chalene Johnson, the trainer of TurboJam, ChaLEAN Extreme, & TurboFire, has said it best (and I am paraphrasing): Even those days you don't feel like it, remember how good you feel afterward. Think about how great you feel knowing you burned off those calories and did something positive for yourself.
I'll admit, one of the reasons I am motivated is to be fit and trim, but I think that just the accomplishment of knowing I did something that seemed especially difficult adds a greater sense of self esteem for me that day. Like this morning, in leui of my usual ChaLEAN Extreme & TurboFire workouts, I did P90x's Back & Biceps & Insanity's Cardio Plyo Circuit because I like to do something with just a little more punch since I use Saturday as a complete rest day. I have not done those videos in a while, much less together, and I had to give myself an extra pep talk; I knew I would not do quite as well as I had done last time, at least with the strength part/P90x, but for that reason knew it would be one tough but great workout!
Sure enough, the pull-ups (or should I say modified via negative-style pull-ups) kicked my butt but was glad to find that the Insanity workout actually seemed easier thanks to Chalene's TurboFire Fire 55 & 60 workouts. I even accompanied the hubby and the dog afterward for a mile and a half jog.
I really did not think I would be able to do all that and I know it is so much easier said that done but knowing that I did something healthy for myself and getting that endorphin high afterward made it all so very worth it!
Now you may still be a beginner and are just working up to a half mile walk or a thirty minute workout video and find that is still quite a mountain to climb! But as mentioned before think about those health benefits and definitely find something that motivates you. If you are going for a walk, make a date with an old friend you haven't talked to in a while and catch up--you may find yourself walking more than a mile you are so engaged in your visit! Or do a DVD with some good music.
Not meaning to advertise, but with TurboFire, depsite the fact that I do have trouble with some of the choreography and find that I prefer Shaun T's "boot-camp" style of moves, the music she uses in it is so fun, it truly makes the time go faster and I'm not even a dance music lover (I'm more of an alterna-folksy rocker chick, lol).
My favorite way to exercise sometimes is while watching "The Biggest Loser" on NBC; I'll pull out my mini-trampoline or get on my elliptical or simply do some calisthenics as I watch. I think if they can do it, I know I can! (Does it blow anyone else away when they have the final set of contestants run a full marathon???) When Jillian or Bob is yelling at one of the people, I imagine they are yelling at me and find my steps getting more intense as I watch them haul it on the treadmills or racing during a challenge.
So, yes, there are ways around those lazy days and like with everything else in life, it is just about the choices we make. Hopefully, we will all strive to do the best we can each and every day! :)
**To buy the Beachbody DVDs listed here (P90x, Insanity, ChaLEAN Extreme, TurboFire) go to our site at Graceful Coach/Beachbody. Sign up under "Graceful Coach" for free coaching and advice from me!
Tuesday, August 10, 2010
Graceful Coach now on Twitter!!!
My new Twitter page: Graceful Coach
I will try to post my daily workouts so you all can hold me accountable if it looks like I am missing more than usual and other less involved comments and quick thought/links.
You all are welcome to follow! :)
I will try to post my daily workouts so you all can hold me accountable if it looks like I am missing more than usual and other less involved comments and quick thought/links.
You all are welcome to follow! :)
Monday, August 9, 2010
Beachbody Workouts for Beginners
As promised, here is a list of workouts designed to work well with those just starting an exercise program. My personal favorite trainer out of all of them is Shaun T, although I've never tried Rockin' Body, just Insanity. He is intense but still fun and very encouraging! Tony Horton, the best comedian out of the bunch, trainer for Power 90 would be great if you hope to work up to doing an intense program like P90x. He says he tries to "buffer" intense exercise with humor so that it doesn't seem so bad; I would have to agree it is a plan that works, lol! Turbo Jam would be a good start if you'd eventually like to do TurboFire, an awesome High Intensity Interval Training workout (I'll post more about this on a different day) and you like kickboxing and choreographed dance moves.
I've had good friends speak highly of Slim in 6 as well as Body Gospel; both are known to be very motivating, yet effective and they all met their goals and saw results.
Even for those that have NEVER exercised before, all these trainers have a modification in case you cannot complete the move as originally demonstrated. As always, feel free to email us at adorned_with_grace@yahoo.com for other questions you'd prefer to share privately. :)
**This chart is an excerpt originally from Beachbody.To buy the Beachbody DVDs listed here (P90x, Insanity, ChaLEAN Extreme, TurboFire, Rev Abs, & Brazil Butt Lift) go to our site at Graceful Coach/Beachbody. Sign up under "Graceful Coach" for free coaching and advice from me!
I've had good friends speak highly of Slim in 6 as well as Body Gospel; both are known to be very motivating, yet effective and they all met their goals and saw results.
Even for those that have NEVER exercised before, all these trainers have a modification in case you cannot complete the move as originally demonstrated. As always, feel free to email us at adorned_with_grace@yahoo.com for other questions you'd prefer to share privately. :)
**This chart is an excerpt originally from Beachbody.To buy the Beachbody DVDs listed here (P90x, Insanity, ChaLEAN Extreme, TurboFire, Rev Abs, & Brazil Butt Lift) go to our site at Graceful Coach/Beachbody. Sign up under "Graceful Coach" for free coaching and advice from me!
| Program  | Trainer  | Minutes of Workout | Benefits | How It Works |
|---|---|---|---|---|
 Turbo Jam® |  Chalene Johnson | 20–45 | Calorie burning and total-body sculpting focused on abs and thighs. | Kickboxing and body sculpting to the hottest tunes to burn more calories than almost any other exercise. |
 Body Gospel® |  Donna Richardson Joyner | 10–50 | Calorie-burning cardio, core exercises, and strength training to tone and tighten your entire body. | Inspirational gospel music powers you through cardio and light resistance workouts to help burn fat and reshape your body. |
| Slim in 6® |  Debbie Siebers | 25–50 | Full-body slimming and toning focused on abs, thighs, buns, and hips. | Combines cardio with light resistance moves to burn fat and reshape your body in 6 weeks. |
 Rockin' Body® |  Shaun T | 15–45 | Calorie-burning cardio and full-body sculpting moves. | Party off the pounds as you dance and sweat to the hottest hits of all time. |
 Power 90® |  Tony Horton | 35–45 | Fat burning and total-body sculpting focused on abs, thighs, and upper body. | 90-day boot camp featuring fast and effective circuit-training workouts to transform your body in as little as 35 minutes a day. |
 Yoga Booty Ballet® Ab & Butt Makeover |  Gillian Marloth and Teigh McDonough | 35 | Calorie burning and full-body sculpting focused on abs and booty. | Combines ab-sculpting yoga, booty-lifting ballet, and fat-melting cardio for total-body results while targeting your core and lower body. |
Getting Started!
First and foremost, before entering any kind of workout program or taking any advice from a blogger such as myself, make sure you check with your physician first to make sure you are not in any sort of risk engaging in physical activity or changing your diet. I can only give you recommendations but as with anything you read on the Internet, take with a grain of salt and do your own research and try out what works best for you.
Second, because I think that seeing results is one of the most motivating reasons to workout, make sure to take some measurements the day you start. Usually, take note of the inches/cm around your chest/bust, waist (smallest part of your trunk), tummy (area around your belly button), hips, thighs (around the widest part), and arms.
Of course, take note of your weight as well BUT do not use this as a gauge for your progress or you will find yourself frustrated. Especially when beginning new workout programs and you are literally tearing down old muscle to make new, stronger muscle, you'll have a some swelling and fluid retention that almost always shows up as extra pounds. It is best to go by a pair of jeans and how they fit over time as you work out than consulting with a mocking scale, lol. When mine reads 3-5 pounds more than I know it should, I grab that pair that was snug when I first started working out and as long as it still feels lose and roomy, I just ignore the numbers and move on...
While getting these numbers, you can also figure out your BMI which is your Body Mass Index that determines your health risk although it may not be completely accurate if you are someone who is very muscular (like a football player). Here is a link where you just input the numbers and the charts on the right will tell you where you are at: BMI Calculator
Next, decide on what will be a realistic goal for the frequency and duration of your workouts. If you have NEVER worked out before, you might start slow at 10-15 minutes, three times a week working doing something low impact. You know your frustration level better than anyone so try to make it something that won't make you want to quit.
Once you have decided on that, write those days down with a PEN in your calendar and consider it "non-negotiable" as Chalene Johnson of TurboFire says. Again, make the time you perform the workouts at a realistic time. For most busy women, it is first thing in the morning before the rest of the family is up. And turn off the phone or any other distractions that might disrupt your time; if it's really important, they will call back!
Finally, decide on a workout! For many beginners, walking is the safest and easiest thing to start off with. The only thing I have to say about it though is make sure you walk fast enough that you are getting your heart rate up to a minimum of 60% of your maximum heart rate but, if your are capable and have permission from your physician, preferably at 70-80% of your maximum heart rate. (Calculate that HERE.) If your knees can handle it, try to add some hills for added intensity and involve a good arm swing (although it may look silly) to increase your heart rate even more.
I've known a lot of people that say they walk but are frustrated they don't lose any weight or notice a difference but those that do are usually going at a more leisurely pace than a "working" pace. For example, someone who is 150 pounds, you would burn about 144 calories walking for thirty minutes (3.5 mph/17 minutes per mile). But if this same person went faster, like going 4.5 mph/13 minutes per mile, they would burn 180 calories. So depending on what your goals are, calorie burning to lose weight or just to simply get active, think about what you want from the workout and adjust accordingly as your health permits.
Other options for beginners workouts:
*Basic strength training exercises; in the future, Graceful Coach will post one of our own, but for now, check out this link to get started: Easy Exercises You Can Do At Home
*Basic calisthenics like jumping jacks, lunges, push ups, crunches, & squats. Proceed with caution if you have joint issues especially with jacks, lunges, & squats. Start off doing each exercise ten times and work up to twenty-five, resting as needed.
*Elliptical machine; great for those who have joint issues but can burn a ton of calories. Find a gym that gives a two week free trial that has one you can try, just to see if you like it and then get one comparable--just make sure it is sturdy and will last you!
*Workout DVDs. As mentioned in a prior post, Jillian Michaels is probably my all time favorite as far as workouts go. Her 30 Day Shred is great for beginners because it is "doable" yet intense enough you get a good calorie burn, yet short enough to fit into a busy schedule (20-25 minutes from beginning to finish).
Also, being a Beachbody DVD addict & Beachbody Coach, I've tried a lot of their products and gotten familiar with the various trainers, so I would highly recommend some of their DVDs if you'd prefer to do a different video with each workout if you know you will get bored. I'll have a chart for you with my next post to help you decide a little better.
As a final word of encouragement, don't feel bad if this feels like a struggle. If you can stick with it long enough to get results and see the positive effects on you and your sphere of influence, it can become a habit that will follow you for the rest of your life. We get addicted to too many unhealthy things it seems, but how great it would be to fall in love with exercise?!? Too many benefits to even write down here--I'll have to save it for a future post! :)
Coming next: Recommended Beachbody DVDs for Beginners
Second, because I think that seeing results is one of the most motivating reasons to workout, make sure to take some measurements the day you start. Usually, take note of the inches/cm around your chest/bust, waist (smallest part of your trunk), tummy (area around your belly button), hips, thighs (around the widest part), and arms.
Of course, take note of your weight as well BUT do not use this as a gauge for your progress or you will find yourself frustrated. Especially when beginning new workout programs and you are literally tearing down old muscle to make new, stronger muscle, you'll have a some swelling and fluid retention that almost always shows up as extra pounds. It is best to go by a pair of jeans and how they fit over time as you work out than consulting with a mocking scale, lol. When mine reads 3-5 pounds more than I know it should, I grab that pair that was snug when I first started working out and as long as it still feels lose and roomy, I just ignore the numbers and move on...
While getting these numbers, you can also figure out your BMI which is your Body Mass Index that determines your health risk although it may not be completely accurate if you are someone who is very muscular (like a football player). Here is a link where you just input the numbers and the charts on the right will tell you where you are at: BMI Calculator
Next, decide on what will be a realistic goal for the frequency and duration of your workouts. If you have NEVER worked out before, you might start slow at 10-15 minutes, three times a week working doing something low impact. You know your frustration level better than anyone so try to make it something that won't make you want to quit.
Once you have decided on that, write those days down with a PEN in your calendar and consider it "non-negotiable" as Chalene Johnson of TurboFire says. Again, make the time you perform the workouts at a realistic time. For most busy women, it is first thing in the morning before the rest of the family is up. And turn off the phone or any other distractions that might disrupt your time; if it's really important, they will call back!
Finally, decide on a workout! For many beginners, walking is the safest and easiest thing to start off with. The only thing I have to say about it though is make sure you walk fast enough that you are getting your heart rate up to a minimum of 60% of your maximum heart rate but, if your are capable and have permission from your physician, preferably at 70-80% of your maximum heart rate. (Calculate that HERE.) If your knees can handle it, try to add some hills for added intensity and involve a good arm swing (although it may look silly) to increase your heart rate even more.
I've known a lot of people that say they walk but are frustrated they don't lose any weight or notice a difference but those that do are usually going at a more leisurely pace than a "working" pace. For example, someone who is 150 pounds, you would burn about 144 calories walking for thirty minutes (3.5 mph/17 minutes per mile). But if this same person went faster, like going 4.5 mph/13 minutes per mile, they would burn 180 calories. So depending on what your goals are, calorie burning to lose weight or just to simply get active, think about what you want from the workout and adjust accordingly as your health permits.
Other options for beginners workouts:
*Basic strength training exercises; in the future, Graceful Coach will post one of our own, but for now, check out this link to get started: Easy Exercises You Can Do At Home
*Basic calisthenics like jumping jacks, lunges, push ups, crunches, & squats. Proceed with caution if you have joint issues especially with jacks, lunges, & squats. Start off doing each exercise ten times and work up to twenty-five, resting as needed.
*Elliptical machine; great for those who have joint issues but can burn a ton of calories. Find a gym that gives a two week free trial that has one you can try, just to see if you like it and then get one comparable--just make sure it is sturdy and will last you!
*Workout DVDs. As mentioned in a prior post, Jillian Michaels is probably my all time favorite as far as workouts go. Her 30 Day Shred is great for beginners because it is "doable" yet intense enough you get a good calorie burn, yet short enough to fit into a busy schedule (20-25 minutes from beginning to finish).
Also, being a Beachbody DVD addict & Beachbody Coach, I've tried a lot of their products and gotten familiar with the various trainers, so I would highly recommend some of their DVDs if you'd prefer to do a different video with each workout if you know you will get bored. I'll have a chart for you with my next post to help you decide a little better.
As a final word of encouragement, don't feel bad if this feels like a struggle. If you can stick with it long enough to get results and see the positive effects on you and your sphere of influence, it can become a habit that will follow you for the rest of your life. We get addicted to too many unhealthy things it seems, but how great it would be to fall in love with exercise?!? Too many benefits to even write down here--I'll have to save it for a future post! :)
Coming next: Recommended Beachbody DVDs for Beginners
Sunday, August 8, 2010
Why getting healthy is so important!
Having worked in a a nursing home for 5-6 years of the almost thirteen I have been an O.T., I have seen the effects of what a poor diet & sedentary lifestyle can do. I remember visiting a favorite patient I had discharged just a few months prior; she was in the middle of her favorite afternoon snack of movie butter microwave popcorn and Coca-Cola. She was polite and offered me some, but I politely declined. Of course, she strongly insisted and I had to laugh and say playfully, "No thank, you. I'm a bit of a health nut and I'm watching my girlish figure!" to which her eyes got really big and responded to me with, "Well, I ate all the food I wanted and nothing bad ever happened to me!"
Did I tell you I had to treat her for O.T. due to a stroke that left the left side of her body completely paralyzed for a few months? This was about twelve years ago and I don't know if they had quite as many talk shows and information about healthy living as they do now so she did not make the connection at all to her lifestyle habits and her stroke.
Anyway, the point of this story is I just wanted to emphasize the importance of doing *something* healthy for yourself. I remember being a kid thinking, "So what, if I die early, at least I lived happily!" But that's not a guarantee either. I've seen people who weren't so lucky as my patient and never recovered from a stroke and had to be independent on others for their self-care for the rest of their life. Another one of my favorite patients (lol, I guess most of them are my favorite!) lived to be 103, I believe, but she spent about 13-15 years of that where all she could do for herself was use her hands well enough to feed herself with a fork and spoon and put a little powder on her face. I recall her frustration over the fact that she had to lay in her own filth for hours at a time because the nursing department was so short-staffed they couldn't get to care for her right away. (Now that last line has a rant from me likely not appropriate for this blog so I won't go into it here...)
And let's not forget the family members that depend on us and hope we live as long and prosperous life as possible so we are around for them. If you don't love yourself enough to do it, surely you love those around you enough to do it for them? I think it was on one of these talk shows that the health speaker asked the audience, "You love your family enough to die for them, but do you love them enough to LIVE for them?"
But let's face it; once you make up your mind and want it for yourself, that is when the GREATEST change can take place. We just have to help you find your motivation and what plan will work best for you.
So what is or topic for the next blog post? It is meant for those of you that want to start doing something. Tune again next time...
Did I tell you I had to treat her for O.T. due to a stroke that left the left side of her body completely paralyzed for a few months? This was about twelve years ago and I don't know if they had quite as many talk shows and information about healthy living as they do now so she did not make the connection at all to her lifestyle habits and her stroke.
Anyway, the point of this story is I just wanted to emphasize the importance of doing *something* healthy for yourself. I remember being a kid thinking, "So what, if I die early, at least I lived happily!" But that's not a guarantee either. I've seen people who weren't so lucky as my patient and never recovered from a stroke and had to be independent on others for their self-care for the rest of their life. Another one of my favorite patients (lol, I guess most of them are my favorite!) lived to be 103, I believe, but she spent about 13-15 years of that where all she could do for herself was use her hands well enough to feed herself with a fork and spoon and put a little powder on her face. I recall her frustration over the fact that she had to lay in her own filth for hours at a time because the nursing department was so short-staffed they couldn't get to care for her right away. (Now that last line has a rant from me likely not appropriate for this blog so I won't go into it here...)
And let's not forget the family members that depend on us and hope we live as long and prosperous life as possible so we are around for them. If you don't love yourself enough to do it, surely you love those around you enough to do it for them? I think it was on one of these talk shows that the health speaker asked the audience, "You love your family enough to die for them, but do you love them enough to LIVE for them?"
But let's face it; once you make up your mind and want it for yourself, that is when the GREATEST change can take place. We just have to help you find your motivation and what plan will work best for you.
So what is or topic for the next blog post? It is meant for those of you that want to start doing something. Tune again next time...
Thursday, August 5, 2010
My Workout History
First off, I was not physically active for the first 20 years of my life.
In high school, I was more academic and into Drama than sports or any kind of exercise. I remember struggling through P.E. classes not just with specific sports but with things like jogging--I could barely go 1/8 of a mile (imagine half of a football field track) without cramping and getting *totally* out of breath and just HATED the thought of sweat and getting my heart racing.
So what changed? Well, I got to college, and like so many other students, started having late nights of eating pizza and other fattening snacks to get through long and boring study sessions. (I kept a suitcase full of junk food under my bed!) I didn't quite gain the Freshmen 15, but maybe the Freshmen 5 and thought I really need to do something about this before it got out of hand so my relationship with working out started! (I could not give up the junk food, lol, but did become a vegetarian in the last two years of college in hopes of being healthier, fyi.)
My mother got me a Step Aerobics workout system by Brenda Dykgraaf which helped me get started and also started walking. I also got a slide board that simulated skating that I *LOVED* and remember rocking out to it with my InXS "Kick" album a few years later after I got bored with the Step Aerobics.
When I went went off to OT school in my very early twenties, they offered free personal training to the students so I got set up on a program to do some weight training and this is where I finally fell in love with lifting and have since made a commitment to doing it.
Of course, I fell off the wagon after I had a bilateral inguinal hernia repair (not from lifting, it was a genetic issue) since I was not allowed to lift for a few months after that so I did get out of the habit then but as soon as I was healed up and ready to go again, I not only went back to working out at a gym but I also got involved doing the then very popular Tae Bo by Billy Blanks.
Anyway, Tae Bo started me on my love for workout videos. (I'd say DVDs but I am so "old" it was VHS tapes at the time!!!) I like the structure of video workouts, and I am really independent and disciplined to stick with it, so it works out great for me.
About two years after I got married, we ended up living in apartments that were very small for about a year or so and I had NO room to workout to my usual Tae Bo so I invested in the Windsor Pilates since I could do those on the bed, and it helped me to maintain the tone I did have. I also had a manual fold-up treadmill I worked out for about twenty minutes but I did not like quite as much as it was hard to get it going being completely manual--NO electricity to help me along and fighting friction all the way!!!
Well, once we moved from that place and into a slightly roomier house, I was back at it with the DVDs. Besides my usual Tae Bo, I also did some lesser known workouts that I don't even remember the names or people anymore, but the ones I loved best were Jillian Michaels' first set that she came out with called The Biggest Winner, a set of five DVDs that are *still* some of my favorites when I want to do a little extra.
Then, I went on to buy a very basic Elliptical Trainer from my local Sam's Club and a mini-trampoline and did that along with some 5 & 8 pound hand weights for my arms. By this time, I was getting closer to my mid-thirties and noticed the metabolism was slowing down even more, and I had to start working out longer to maintain the weight I needed as I realized the pounds beginning to creep up.
That is when I rediscovered Jillian Michael's and her most recent DVDs: 30 Day Shred, Burn Fat Boost Metabolism, & No More Trouble Zones. Wow! Especially with 30 Day Shred, I noticed the level of intensity and appreciated the short 20-25 minutes it took to complete the workouts for my busy schedule. To this day, I tell people to start off with the 30 Day Shred as the price is great and you get three different workouts--a lot of bang for your buck!
But like with any addiction (lol) I had to have something harder--and wanted more. My husband actually told me about the P90x infomercials he had seen and many guys on some of the forums he frequented really recommended it. So I thought, "Why not?" and ordered it this past September 2009. Since then, I've moved on to Insanity, Cathe Friedrich (not found at BeachBody though) ChaLEAN Extreme, & TurboFire--with the latter two being my current programs--and now have decided to become a Beachbody Coach because I know I will be buying even more programs from them in the future (like the P90x & Insanity sequels!) and also eying a few others like the Brazil Butt Lift & Rev Abs.
Now that I am becoming more familiar with the various exercises out there, I've also been doing a lot of research especially checking out tutorial videos on the Internet (man, there is a lot out there!) and doing some workouts I have found on other people's fitness blogs that are just as good as some of the DVDs I've been doing. I admit, I miss someone like Shaun T or Jillian who cue me to "dig deeper" or "finish strong" but I can still get a great sweat and pump from them as long as I work hard--which I like to think I do. ;)
So why am I sharing this with you on my Fitness Blog? Well, I think it is important that you know a little bit about me and where I've been as you note products I review; I am not a beginner but not really quite advanced yet where I feel like an athlete or even semi-athlete. But also, you can see I have a pretty big range of programs I've done and I can help others gauge what program might work best for them at their fitness level whether they are starting from never exercising at all to being a hardcore disciplined exerciser like me.
But you'll also know that I am open to trying sensible workouts and are not loyal to one particular set of workouts. I think it is actually pretty cool that we are all unique and that different things appeal to different people! I just want to facilitate others to help them figure out what will motivate and work for them and get them to do things that will change their life permanently for the better. :)
In high school, I was more academic and into Drama than sports or any kind of exercise. I remember struggling through P.E. classes not just with specific sports but with things like jogging--I could barely go 1/8 of a mile (imagine half of a football field track) without cramping and getting *totally* out of breath and just HATED the thought of sweat and getting my heart racing.
So what changed? Well, I got to college, and like so many other students, started having late nights of eating pizza and other fattening snacks to get through long and boring study sessions. (I kept a suitcase full of junk food under my bed!) I didn't quite gain the Freshmen 15, but maybe the Freshmen 5 and thought I really need to do something about this before it got out of hand so my relationship with working out started! (I could not give up the junk food, lol, but did become a vegetarian in the last two years of college in hopes of being healthier, fyi.)
My mother got me a Step Aerobics workout system by Brenda Dykgraaf which helped me get started and also started walking. I also got a slide board that simulated skating that I *LOVED* and remember rocking out to it with my InXS "Kick" album a few years later after I got bored with the Step Aerobics.
When I went went off to OT school in my very early twenties, they offered free personal training to the students so I got set up on a program to do some weight training and this is where I finally fell in love with lifting and have since made a commitment to doing it.
Of course, I fell off the wagon after I had a bilateral inguinal hernia repair (not from lifting, it was a genetic issue) since I was not allowed to lift for a few months after that so I did get out of the habit then but as soon as I was healed up and ready to go again, I not only went back to working out at a gym but I also got involved doing the then very popular Tae Bo by Billy Blanks.
Anyway, Tae Bo started me on my love for workout videos. (I'd say DVDs but I am so "old" it was VHS tapes at the time!!!) I like the structure of video workouts, and I am really independent and disciplined to stick with it, so it works out great for me.
About two years after I got married, we ended up living in apartments that were very small for about a year or so and I had NO room to workout to my usual Tae Bo so I invested in the Windsor Pilates since I could do those on the bed, and it helped me to maintain the tone I did have. I also had a manual fold-up treadmill I worked out for about twenty minutes but I did not like quite as much as it was hard to get it going being completely manual--NO electricity to help me along and fighting friction all the way!!!
Well, once we moved from that place and into a slightly roomier house, I was back at it with the DVDs. Besides my usual Tae Bo, I also did some lesser known workouts that I don't even remember the names or people anymore, but the ones I loved best were Jillian Michaels' first set that she came out with called The Biggest Winner, a set of five DVDs that are *still* some of my favorites when I want to do a little extra.
Then, I went on to buy a very basic Elliptical Trainer from my local Sam's Club and a mini-trampoline and did that along with some 5 & 8 pound hand weights for my arms. By this time, I was getting closer to my mid-thirties and noticed the metabolism was slowing down even more, and I had to start working out longer to maintain the weight I needed as I realized the pounds beginning to creep up.
That is when I rediscovered Jillian Michael's and her most recent DVDs: 30 Day Shred, Burn Fat Boost Metabolism, & No More Trouble Zones. Wow! Especially with 30 Day Shred, I noticed the level of intensity and appreciated the short 20-25 minutes it took to complete the workouts for my busy schedule. To this day, I tell people to start off with the 30 Day Shred as the price is great and you get three different workouts--a lot of bang for your buck!
But like with any addiction (lol) I had to have something harder--and wanted more. My husband actually told me about the P90x infomercials he had seen and many guys on some of the forums he frequented really recommended it. So I thought, "Why not?" and ordered it this past September 2009. Since then, I've moved on to Insanity, Cathe Friedrich (not found at BeachBody though) ChaLEAN Extreme, & TurboFire--with the latter two being my current programs--and now have decided to become a Beachbody Coach because I know I will be buying even more programs from them in the future (like the P90x & Insanity sequels!) and also eying a few others like the Brazil Butt Lift & Rev Abs.
Now that I am becoming more familiar with the various exercises out there, I've also been doing a lot of research especially checking out tutorial videos on the Internet (man, there is a lot out there!) and doing some workouts I have found on other people's fitness blogs that are just as good as some of the DVDs I've been doing. I admit, I miss someone like Shaun T or Jillian who cue me to "dig deeper" or "finish strong" but I can still get a great sweat and pump from them as long as I work hard--which I like to think I do. ;)
So why am I sharing this with you on my Fitness Blog? Well, I think it is important that you know a little bit about me and where I've been as you note products I review; I am not a beginner but not really quite advanced yet where I feel like an athlete or even semi-athlete. But also, you can see I have a pretty big range of programs I've done and I can help others gauge what program might work best for them at their fitness level whether they are starting from never exercising at all to being a hardcore disciplined exerciser like me.
But you'll also know that I am open to trying sensible workouts and are not loyal to one particular set of workouts. I think it is actually pretty cool that we are all unique and that different things appeal to different people! I just want to facilitate others to help them figure out what will motivate and work for them and get them to do things that will change their life permanently for the better. :)
**To buy the Beachbody DVDs listed here (P90x, Insanity, ChaLEAN Extreme, TurboFire, Rev Abs, & Brazil Butt Lift) go to our site at Graceful Coach/Beachbody. Sign up under "Graceful Coach" for free coaching and advice from me!
Wednesday, August 4, 2010
A new adventure for me!
I shouldn't really be surprised that I have become a Beachbody Coach; I am already an Occupational Therapist and get paid to help others use exercise to become healthier, stronger, and more independent people. I am also in ministry with my husband in hopes that people's minds and hearts are also at their prime to live a fuller, happier life in connection with God. I also run an online makeup business called adorned with Grace Minerals where I not only make vegan & healthier-for-you makeup, but also encourage developing one's inner beauty because that is a characteristic that will not fade with time. It seems my life is just filled with opportunities to coach others to be the best that God has intended them to be!
Quite upfront, I will tell you that I decided to become a Beachbody Coach for two reasons. One, to get the great discount on my favorite supplements and workouts--after I heard they were coming out with sequels to P90x & Insanity, I knew I'd be back for more, lol, but mainly because it seems that whether it was with co-workers, church members, friends, or family, I was always giving advice on various health topics like healthy cooking, exercise, or injury prevention/care and knew this was just a natural fit for me!
Sure, I would be cool to do the Beachbody Coach thing full time, but my main goal is not to make money--but to help you or anyone else you know with any encouragement/advice/suggestions on getting healthier. So when you see various reviews here for Beachbody products, I promise to be fair and honest and not "push" products. If anything, I'll be pretty vocal if I find something just doesn't work for me. I try to remember the Golden Rule as much as possible!
However, I plan on posting on various topics of fitness, health, & food (especially recipes--I love to experiment in the kitchen!) that will be non-Beachbody related and things I have found helpful in my journey that I want to share with others that I believe will be beneficial and informative.
So I hope you stay tuned and Subscribe to our Blog! Thanks for checking it out! :)
Quite upfront, I will tell you that I decided to become a Beachbody Coach for two reasons. One, to get the great discount on my favorite supplements and workouts--after I heard they were coming out with sequels to P90x & Insanity, I knew I'd be back for more, lol, but mainly because it seems that whether it was with co-workers, church members, friends, or family, I was always giving advice on various health topics like healthy cooking, exercise, or injury prevention/care and knew this was just a natural fit for me!
Sure, I would be cool to do the Beachbody Coach thing full time, but my main goal is not to make money--but to help you or anyone else you know with any encouragement/advice/suggestions on getting healthier. So when you see various reviews here for Beachbody products, I promise to be fair and honest and not "push" products. If anything, I'll be pretty vocal if I find something just doesn't work for me. I try to remember the Golden Rule as much as possible!
However, I plan on posting on various topics of fitness, health, & food (especially recipes--I love to experiment in the kitchen!) that will be non-Beachbody related and things I have found helpful in my journey that I want to share with others that I believe will be beneficial and informative.
So I hope you stay tuned and Subscribe to our Blog! Thanks for checking it out! :)
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