Exercise Ball As A Chair

Office Chair

Recently, I had a challenger ask about using an exercise ball as a chair. I really did not know anything about it, but I was curious because I have seen it more lately. So, I did some digging and did a little research. Here is what I found out....


1. Forces proper spine alignment - you know the exercise ball is not stable, you have to try to balance itself on it. The spinal posture is coincidentally the easiest to balance with. Your body will automatically try to align itself into the proper posture. This helps improve your spinal health, and decrease back pains.

2. Causes you to frequently change positions - An exercise ball causes to you to change your position often to balance. For example, if you turn 45 degrees to face the phone, your body will assume a new position. This helps reduce damage caused by prolonged sitting in the same position.

 

3. Fitness is at your fingertips - Another great thing about using this alternative to a chair, is that you can do stretches or mini-workouts whenever you want, without getting up. If you’ve ever stuck waiting for a minute or two, you can make productive use of that time with a quick workout or stretch. Because it’s much more convenient, you will probably do it more, thus resulting in better health.

 

4. Improve your balance - This one is very understandable. Sitting on an unstable surface all day will improve your sense of balance, as well as the reactions of your muscles. The result? An overall better balance, that can be observed out of the office. And you won't be slouched over in the middle of the work day (right, anyone else find themselves not sitting straight)

 

5. Get that 6-pack you’ve been wanting - Your body primarily uses your core (abdominal) muscles to help compensate for changes in balance. You are getting a low-key abdominal workout. This may not sound like a lot, but consider the amount of time you spend on your computer at the office, or at home. 

 

6. Improves your circulation - Using an exercise ball will keep the blood flowing to all parts of your body, throughout the day. A desk chair on the other hand, reduces circulation to some parts of the body after prolonged use.

 

7. You’ll feel more energetic - . With an exercise ball as a chair, you will feel much more energized after you finish your work.

 

8. Burn up to 350 calories per day - SAY WHAT!!! More movement during the day = more calories burnt.

 

9. Really cheap - Specialized exercise balls designed for sitting usage can range from $15 to $80. Much cheaper than buying an ergonomic chair, which can range anywhere from $100 to $400 and up. And hopefully if you choose to do this at work they will give you one.

 

10.C’mon, its fun! - Who doesn’t like the idea of bouncing around on an exercise ball all day. Exercise balls are an exciting alternative to chairs, and may just give that spark of fun to your day.

 

 

Stay tuned I'm going to give this a test run, but first I have to get the OKAY from work. If not I will do it at home. I would love to hear your thoughts on using an exercise ball for a chair. Have you used one? Have you noticed benefits if you have??

 

How to Avoid Holiday Eating

With the holidays comes family time, delicious dinners that we don't always get to enjoy, and of course overeating. Indulging a little more than we would like and the after feeling of bloating, sleepiness, etc. So how do you enjoy the holidays without overeating?

- This is a normal day  wake up like you would any other day. Get up, get your workout in, have your meals scheduled out & stick to your plans.

- What's your plan  make sure you write out your game plan. From the time you are waking up, your meal plan, when you are eating, what you are going to indulge in. If you don't have a plan it will be easy for you to slip up and fall off track. 

- Stay hydrated make sure you are getting your water in. (half your body weight in ounces) You very well could be dehydrated instead of hungry. I challenge you to drink a glass of water every hour. For every alcoholic drink, have a glass of water.

- Stick to your portions of course you can enjoy your holiday meals, but make sure you don't over do it. You want to feel good & not bloated after eating.  You can overdo all your hardwork in one meal.

- Get your workouts in get a good 30 minute cardio session before you start your day. This will help you increase your energy, feel great, and you won't feel as guilty eating your favorite cookie.

-Don't feel guilty  remember the holidays are a time to enjoy your company with family. Stick to your plan, enjoy yourself, and remember this a lifestyle change. If you over indulge start fresh the next day. 

 

I hope you all have the best holidays ever! Wishing you a Merry Christmas and a Happy New Year!!!!

PIYO Exclusive Test Group...Get Results

Beachbody is at it again, bringing you only the hottest new programs, which is set to launch at Summit in three days.  Have you ever heard of the creator, Chalene Johnson. She is also known for Turofire, CLX, Turbojam, and much more. Two weeks until this program is released & I think it is something I am just going to need with my recent knee injury. I am inviting YOU to join in on the fun & join the exclusive test group. I will be following the program for the first time, right along side of you. We are in the together!

I love working up a sweat and pushing myself to the limits, but sometimes we just don't take care of our body they way we are supposed to. This program is going to help you improve your range of motion, to step up your future game. Strength & flexibility is something I have always struggled with no matter how hard I try, this is exactly that.

I'm so excited for a program like this!!!

So Who Is Piyo For? EVERYONE!  It is a high intensity low impact workout that can be modified to meet everyone's needs.  It is meant to improve flexibility, burn calories and get you in the best shape of your life!

There is no jumping in this workout so it is great for someone who needs a low impact option.  It will overall give you a toned, sleek, and complete body transformation.  Piyo is inspired by Pilates and Yoga and there are no weights required for this workout.

 

 

 

And the deets are? The workouts are anywhere from 25-45 minutes long.

You can receive your copy of Piyo 2 weeks prior to the launch of the program on Beachbody so make sure that I am your assigned coach and you have contacted me to reserve your copy of the workouts. CLICK HERE TO MAKE ME YOUR FREE COACH!

 

 

**ask me how you can receive 25% off as a preferred customer**

 

What is included?

 

-Align (46 mins): The Fundamentals (46 mins)

-Upper Body (35 mins): this focused workout will strengthen and stretch your entire body, while building on the movement patterns you have learned in Align.

-Define: Lower Body (25 mins) will shape and tone everything from your glutes, hamstrings, quads and calves gently, yet effectively to help you get sleek and lean legs.

-Sweat (35 mins) is a traditional PiYo Workout that is fast paced with body weight strength training and ab work!

-Core (30 mins) an ab-centric workout that targets every angle of the abdominals and back. I’ve read this will be a calorie-torcher too!

-Drench (45 mins) is a total body workout to get you sweaty, burning calories, and going to have your metabolism on fire!

-Strength Intervals (25 mins) designed to tone the whole body and burn tons of calories with no weights required!

-Sculpt (30 mins) no weights are required for this intense, full-body workout either!

--Get the full set when they go on sale by signing up for an email reminder.

You’ll receive 9 workouts total plus get them 2 weeks earlier through a coach – if you want to be on the list send me a message

 

Piyo will be released on June 23rd to Team Beachbody customers.  You can be the first to score your copy of the Piyo Challenge Pack and land yourself a spot in an exclusive Piyo Test Group.  This is a select group of individuals who are committed to starting and finishing the program and getting the best results possible. In order to secure a spot you have to be willing to give it 100% commitment over the course of the program! You must be willing to invest in the fitness, the nutrition and the support.  If you put the work in, I will help & support you ever step of the way, and you will succeed. BUT you have to do the work, I can't do it for you.

How do I join this exclusive test group?
 A Piyo Test Group is a group that is exclusively JUST for PIYO.  It is a closed online accountability group in which everyone can submit their results to Team Beachbody for a chance to win the monthly and quarterly prizes & you will get a free tshirt just for completing the program. Plus you will have the opportunity to be one of the first people to say that this program actually does work, by YOUR RESULTS!!!!

 

 

 

 

 

Fill out my online form.

Online contact and registration forms from Wufoo.

 



Fitness Motivation

Do you know as a beachbody coach for years I struggled with finding my motivation to stick to a diet, weight loss plan, pills, gym membership, & DVDs (which are now collecting dust.) we all struggle and it's something very hard to overcome.

Yes I needed to lose weight.

Yes I needed to get in shape. 

Yes I wanted to eat healthy.

Yes I wanted my stomach pains to stop.

but HOW......

 

If you don't find your "why" behind it all. If you "why" isn't strong enough to make you get teary-eyed or excite you forget it. Start there, really sit down and think about why you want to (insert your goals here). Your why is what is going to push you each and every single day. Make you realize that you can do this, and you are good enough.


So how do you find the motivation?

Do you see this picture, can you even believe that is me? Because honestly, I don't believe it and I hate looking at it still to this day. But I do because it is my daily reminder of how far I have come, how I felt, and it makes me work harder so I don't fall back in that same trap. But before Beachbody... I was a lost cause. I was so unhappy with myself & I was beginning to isolate from everything around me. If I had to get dressed up or get out of sweat pants, I tried to find an excuse for me not to leave the house.. SAD right? It was one weekend when myself & some college friends went up to visit UPJ, because our sorority was celebrating 25 years. We were all sitting around Friday Night waiting to go out talking about how summer was coming up, when someone asked a friend what she has been doing because she looked great. And what she said, she was in a Beachbody Challenge for ASA. It peeked my interest and I began asking her questions & if I could join, because I was at a point I tried everything and just could not stick to anything at all. I didn't even think twice to sign up and join. I'm one of those people if you tell me something, I will try it. I won't do research or anything. Of course I was weary about it , but I didn't let that show. I had to do something, try this for the last time.

So why did I join?

Every program comes with a nutrition guide, it allows you to get ideas for your week if you choose to use them. You get a schedule to follow so no need to look confused when you start. It is laid out right in front of you, all you need to do is pop in the DVD. Can you say money saver!! Think about it, you have had a gym membership or personal trainer (how much are you spending each year). Personal trainer you would defiantly show up everyday, but the gym with no one to push you..you may not show up there could be days, weeks, months you just don't show up & that money is gone. With Beachbody you pay for your challenge pack right when you begin and that is it! It's a lifestyle change; not a fad diet. Beachbody is not all about weight loss, they promote healthy living, and want you to succeed.  The #1 reason why I joined was the support. There is an unbelievable support system through the whole community, from your coach, fellow challengers, the community on the site. It never ends, if you are struggling someone is there to pick you up.

What's this Beachbody Challenge?

My job as your coach is to work with you one on one, helping you to achieve your fitness goals. Every month I ran closed online accountability groups. You decide on a fitness program, I can help you narrow them down if you would like & tell you what I think based on your goals you are looking to achieve but at the end, it is your call. I will plug in daily to give you motivation, support, recipes, tips, and anything you would like to go over. You will take before & after's (yes I know something we all dread) but it is something you will want to do, because you want a comparison from beginning to the end. YOU MUST CHECK IN DAILY! This is something that tends to get pushed off and people think just because they read the post they are participating. It only takes 5 minutes makes to stop in and tell us how your day is going, what went well, what you are struggling with, etc. Did you get your workout in , what your Shakeology recipe was, your meals for the day. 

YOU JUST HAVE TO COMMIT AND YOU WILL GET THE RESULTS!!!

 

 

 

I have found that after joining the Beachbody Challenge, the support and accountability is what was missing for me to succeed on a daily basis. Every day I would wake up excited to workout, make a new shakeology recipe, and check in with my challenge group. WHY? Because I did not want to fail & I know my fellow challengers were pushing play everyday so why shouldn't I? You can have the workouts, you can eat healthy, but if you don't have the support to lift you up when you are struggling will you continue? I know I didn't...if I had a bad day I wouldn't workout. Or if  wasn't seeing results I would get down on myself and give up. This worked for me and why wouldn't I share it with everyone else if it could help?

 

What more could you ask for? You purchase a challenge pack of YOUR choice. You get the nutrition guide, schedule of workouts, and you get to KEEP the program FOREVER. Plus you get total access to me as YOUR COACH and all the accountability/support in the world.

 

 

 

Are YOU ready to take the challenge?

Are YOU ready to take control of your life?

Are YOU ready to get fit and healthy?

If so, please take a moment to fill out my challenge application for my upcoming May 19th challenge group.

I promise this will be the best decision you ever made

 

 

 

 

 

 

Fill out my online form.

The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

Week 3 : 21 Day Fix Update and Progress

 

It takes 21 days to create a habit. Twenty-one days to make it part of your daily routine, your lifestyle, something you don't even have to think about. But if think of all the reasons why you can't do it. You don't have enough time. Your too busy. You are to tired and can't get up early before work or have to get things ready for the next day when you get home from work. Then you are truly making excuses and believing all the negativity.

 

STOP THE NEGATIVE TALK!

 

The only thing you need to listen to is the belief in yourself. If this is something you want to do, if you are ready to make the change. That is the only voice you need to listen to. Take that step believe in yourself and the rest will fall into place.

 

 

No matter what if you want the results you have to put in the work. The program is seven days a week but only thirty minute workouts. You have the time, you must schedule it in. NO EXCUSES. The third week you are given the option to do double up days to get max results. You don't have to it is totally your call. Here is what the schedule looks like for double days:

 

Day 15- Total Body Cardio Fix & Pilates Fix

Day 16- Upper Fix & Cardio Fix

Day 17- Lower Fix & 10-minute Fix for the Abs

Day 18- Pilates Fix & Total Body Cardio Fix

Day 19- Cardio Fix & Upper Fix

Day 20- Dirty 30 & Pilates Fix

Day 21- Yoga Fix

 

I started out with double days because I wanted to challenge myself a little bit. Honestly, I made it to Wednesday. I was spreading the workouts out...one in the morning before work and the other right when I got home. I was so so very hungry come night time doing doubles. I felt like I was working too hard and pushing myself to the extreme, so I stopped. You have to do what is right for you and listen to your body. But if you are going to do the doubles, I would highly suggest adding an extra protein into your meal plan. You will need it or you will just burn yourself out.

 

 

I used to hate lifting weights because I was always under the impression that girls who lift heavy will bulk up and look way out of proportion, but not the case. Ladies, lift weights if you have been putting it off for that one simple reason. You are not going to bulk up. I can promise you, that you will feel stronger, determined, want to push hard, and you will gain muscle BUT lean out. You may not see a difference right away and in the beginning when you start out, but I promise you if you stick with it you will be so unbelievably amazed at the process. I can say that because this picture shows something I have been working on for awhile. My legs have always been something I just never really liked, my thighs were just a little too big and I am starting to get a leg muscle pop. I love the mix of cardio and strength training together, it targets different areas all at once vs. targeting one muscle group.

 

 

 

I will keep saying it....the 21 Day Fix, you do not starve yourself. You are not eating like a rabbit. You are fueling your body and eating actually food. You are not following a diet plan and eating things that you do not like. Read over the book when you receive your package and plan out what you want to eat and when. Each color container has a list of foods to eat from best to not as good for you. Make different recipes, try new things, and if you aren't sure what something would be considered head over to the beachbody message board and type it in. Someone will get back to you and tell you what containers you should be using. It is as simple as that! All the guess work has been completed for you!

 

SIMPLE NUTRITION + SIMPLE EXERCISE = RAPID RESULTS

 

And you are in luck the 21 Day Fix Challenge Pack promotional price has been extended until tonight  at midnight. If you missed getting this program once, you do not want to miss it now, lose those last 10-15 lbs, learn about proper portion control and nutrition, and lean out. The results from my test group are starting to come in and I have never been blown away with results like these for three weeks....IT IS CRAZY!

 

 

Don't miss your chance to make the change. This program is for anyone. For someone who has never worked out a day in their life or for someone who is a fitness guru. This is designed for you! Struggle with what to eat and when to eat. This is designed for you! This is your last chance to sign up and get in my March 10th, Bikini Ready in March Group. Interested? Fill out the challenge application below to be considered!!!

Fill out my online form.

HTML Forms powered by Wufoo

 

 

Week 2 P90X3 Update & Progress

Week 2: Schedule

 

Monday- Total Synergistics

Tuesday- Agility X

Wednesday- X3 Yoga

Thursday- The Challenge

Friday- CVX

Saturday- The Warrior

Sunday- Rest or Dynamix

 

P90X3 Progress Update


So, what's the deal with Week 2?  Anything new, anything different? The schedule is for sure the same and week 3 will be the same exact thing. But how do I feel compared to when I first started just a little over a week ago....

 

A little over a week ago I did not know what to expect. So going into week 2 I was prepared, and ready to kick my workouts in the face. I was a little uncoordinated last week too and that was because it was a new workout program so I wasn't so hard on myself. This week went better than expected. I woke up exactly when my alarm went off (if not earlier), came downstairs and gave my workouts everything I had. HEY, for a thirty minute workout how could you not??

Agility X - I could not get my coordination down with my feet. This week I have to say I can see improvement, just from a week. My feet are slowly starting to pick up quicker than day 1. The challenge- is all about push-ups & pull-ups. Your challenge is to pick two numbers and get to those numbers with every push up & pull up you do. I won't lie, I was officially scared of this one when I read it in the fitness guide as soon as I got the program. Upper body work was never really my strong suit. But like they say, "if it doesn't challenge you, it doesn't change you."  But I put my big girl panties on and got to work and they were not the prettiest but they sure were a challenge. And this week I decided to up my numbers just by one, (I know it may not seem like a lot), but if I could just do one extra push-up & one extra pull-up then I am making improvements. Most people would run away or try to find another workout but I look forward to this one every week because I feel like I can tackle anything. It pushes me to want to give my all and be stronger than yesterday. X3 Yoga- I have to say I do love this one even though it is no where near going to an actual class. But I do, it calms your mind, allows you to slow from your busy every day life, and just relax. I am slightly jealous of everyone who can do those crazy handstands and poses balancing on your triceps. I am not there yet, but I will be soon enough...MARK MY WORD.

 

 

 

Am I seeing results??

And your probably thinking to yourself "you can't see results in one week." "I've been on this workout program for a month and still don't see results." WELP, ladies & gents. I hate to break it to you but I AM starting to see results!!! 

NO, I do not have my flat stomach and six pack abs, but my abs are starting to peep out. (THEY WANNA MAKE AN APPEARANCE) my upper body muscles are starting to grow. 

How is that possible??

When they say, abs are made in the kitchen . They really are, nutrition is KEY! You really have to focus on what you are putting into your body. If you are feeding yourself (excuse my language) CRAP, you aren't really helping yourself out. If you are fueling your body with nutritional foods & sticking to a meal plan you will feel so much better. And drinking Shakeology HD  you can be sure you are getting at least ONE healthy meal a day.

 

So why Shakeology?

Listen to none other than the CEO himself on why you should choose Shakeology HD

 

 

 

Are you thinking maybe....juuuuust MAYBEEEE P90X3 might be exactly what you need? Have questions?? I can help answer anything you may have. Create a Free Account and get in contact with me so we can chat!!!! I can't wait to hear from YOU!!!!

 

Coming back 'atcha next week with another update!!!

 

 

 

 

Make A Fresh Start

 

Can you believe the end of the year is near us? The year 2013 has flown by in a blink of the eye and let me ask you.....did you stick to your New Year's Resolution? Did you workout like you wanted? Start eating healthier? Be the best possible person you can be? If you didn't stick to your resolution, why not?

Why is it that we vow each year to make it better. To come up with a game plan and stick to it. And then the New Year comes and we stick to the plan for two weeks....two weeks?!?! What is it that makes us stop? Are you sick and tired, of feeling sick and tired? Or promising yourself you will be the best you can be and not following through or even failing?

So how can the year 2014 be YOUR year for success? How can you set a resolution and stick to it....?

1. Create goals: set your BIG New Year's Resolution goal and then break it down into smaller monthly ones.

 

2. Write them down: writing them down changes your whole mindset. Writing them down makes them more real than just saying them to yourself.

 

3. Accountability Partner: find someone to share your goals with. Tell each goal you have set for yourself & when you want to reach them. Set a time to check in with them, whether it is everyday or once a week. You will help keep eachother accountable.

 

4. Push Forward: once you have your goals set it's GO TIME! Get focused, get driven, and getting ready to crush them!

 

The #1 reason WHY people fail is because they choose too. They just say they are going to achieve a goal, but they never really do the work that should get them there. They believe that just saying they will drop fifteen pounds, that it is just going to happen. It certainly does not work like that, or don't you think everyone would set goals??

 

So, here is WHY 2014 is going to be the best yet and there is no stopping you. Two words....accountability group. This is a closed online support group. Everyday you will plug in & check in daily with the group, but on top of that you will receive motivation, tips, recipes, and everything you need to succeed and reach your goals...ANNND even better stick to them.

 

I am going to teach you how working out from home is just a little better (in my opinion) than the gym. And how this can be an everyday lifestyle. This is no fad diet or "quick" fix. You will have to put in the work, by working out daily & replacing one meal a day with Shakeology. We will first work together to find your perfect challenge pack (your FULL workout program + a month supply of Shakeology HD). Along with a 30 day club membership, free shipping, me as your coach, and a chance to win $500!!!!

 

Message me here so we can discuss programs & shakeology or fill out the application form to be considered for this exclusive test group.

 

Get rid of the excuses. Start creating your success story. And feel better than ever because you deserve nothing but the best!!

 

Claim your spot for the January 13th group!

First come, first serve.