Do You have the Inner Drive to Make Changes??

This was a good article I read where physicians used motivational interviewing to help their patients slim down. You are more likely to lose weight and become healthier if you know the reasons YOU want to.  You have to do it for yourself, not to please others.  Here are some of the questions to ask yourself:

1.  What's my inspiration?  Your incentive to lose weight must have meaning and value to you.  This could be anything from getting off a certain medication or fitting into clothes you love to wear.  Experts say that's the only way you will take action and see lasting results. 

2.  How committed am I?  If you don't meet your goals, don't beat yourself up about it.  Take another look at what you are doing--or not doing.  Are there factors beyond your control?  Do you need new reasons to stay focused?  Even if you are discouraged because you are not seeing immediate physical results, such as weight loss, think about the other benefits, like the way you feel.  By continually updating your motives to go after your health goals, they become easier to accomplish.

3.  Do I have a plan?  If you are wanting to improve your nutrition, you need to do some research as to what good nutrition is.  Ask an expert, explore online, do some reading.  Beachbody has great meal plans that are available to Club Members.  If you are interested, ask me and I can show you how to become a Club Member.  After you have done your homework, then start small.  For example, if you are trying to avoid pasta, don't eliminate it altogether.  Wean yourself off by using smaller servings. This is the same for exercise.  Come up with a weekly plan.  Write it down as part of your daily schedule.  Stick to it.  Start small, develop the habit, and you will be more likely to stick with it. Succeeding at modest challenges is likely to imspire you to see what else you can do. Remember to reward yourself every now and then for your accomplishments.

If you need help, trying to get started or even continuing to make progress in whatever you have started, please let me know.  At the end of every day, these questions would be good to ask yourself.  I know personally, I'm constantly having to motivate myself.  It's so easy to get busy and sidetracked.  We are more productive in our jobs, with our family and friends, and in life itself when we are taking care of ourselves.

SO WHAT DO YOU THINK? 

POST YOUR COMMENTS BELOW:

Week 1 of Chalean Extreme

This is the official end to the first week of a new round of Chalean Extreme.  When I first started Chalean Extreme in November, 2009, I started with really light weights--3 lb, 5 lb., 8 lb..  I got up to using 10 lb and 12 lb.  I lost a lot of inches and a little bit of weight.  I ended up quitting after starting the 3rd month, because I had something happen to my back/shoulder.  I'm not sure if it was from the weights or something else.  I did another round with Turbo Fire this past summer/fall and was up to using 15 lb. and 20 lb weights.  Again, I lost a good bit of inches and more weight this time.  Now, for the 3rd round, I'm starting off using 8 lb. 10 lb, 15 lb., and 20 lb. weights with better form.  It's amazing how far I've come since the first round.  By the end of this week, I was completely sore which is a good sign.  Today is a much needed rest day.  The soreness has decreased a lot just from not doing any workouts today.  I am doing the cardio workouts that are part of the CLX program just to change things up.  If your body gets used to the same type of workouts over and over, you won't see any changes.

The crazy part about lifting weights is your appetite increases.  It's important during this time to really make HEALTHY food choices.  Also, making sure to eat every 2-3 hrs is critical.  I'm anxious to get through the next few months to see what changes will be made.  I do know that by starting out at a heavier weight, I will most likely need to invest in some 25 lb and 30 lb weights before Month 2 of the program.

This is a very motivational strength training program.  It's one you look forward to doing.  It is something that even a beginner can do and see results.   Read more about the  The Benefits of Pumping Iron

What are YOU Curious About?

I want to start hearing from some of you that are reading these posts. 

WHAT ARE SOME THINGS YOU WOULD LIKE ME TO BLOG ABOUT? WHAT DO YOU WANT TO KNOW MORE ABOUT REGARDING HEALTH AND FITNESS? HOW CAN I HELP YOU?

Please comment below.

Why Eat so Often?

This was a featured part of a previous Beachbody newsletter written by Mark Nelson.

Is it time to eat again?  It probably is, because if you're like many people, you don't eat often enough. According to Turbo Jam® trainer Chalene Johnson, you should eat at least five times a day. That includes three meals and two snacks. So why eat so often?

It helps prevent your body from storing fat.


I kid you not. Our bodies are actually programmed to store fat, and this trait has helped us humans keep going over the eons. At many stages during our existence, it was critical to our survival. If you look back in time with me, I'll show you why.

Picture yourself wearing an animal skin or scratchy woolen toga, a few smears of mud and no hair product. (Don't feel bad—no one else looked good, either.) If you look in your hand, you'll see that you're carrying a spear that you made yourself. The reason for making it is that you're hungry.

If you throw well, you eat. If you miss, you don't. So being able to store energy in the form of fat will hopefully sustain you until your throwing improves.

This same survival tool remains part of our makeup today.

So the best way to avoid slipping into this fat-storing mode is to keep your metabolism going with small meals and snacks. Eating frequently prompts your body to efficiently keep working and burning the calories.

And if that weren't enough by itself, there's another good reason to avoid long waits between meals

Eating regularly tames wild cravings.


By eating smaller meals on a regular schedule, you'll help your body work comfortably on fewer calories, and stay in an energy (fat)-burning mode. This will help you feel more energetic, and keep your blood sugar stable, which will reduce carb cravings before your next meal.

Now let's say you need even more help controlling your cravings for the wrong stuff. What do you do?

Start your day with the right stuff.


Chances are, you don't eat in your sleep. So when you wake up, your cells are ready to absorb essential nutrients and, in particular, protein.

Throughout the night, your body uses excess or circulating proteins to replenish your muscles, hair, skin, and nails. In addition, your body uses proteins to create millions of antibodies for defense against bacteria, which often attacks while you sleep. That's why eating a healthy breakfast packed with protein is good for you.

Starting your day with eggs, nonfat cottage cheese, a P90X® Peak Performance Protein Bar, or Shakeology can help you get a good serving of the protein and nutrients you need.

And a good rule of thumb for the timing of this meal is within an hour of waking up. If that's not possible, have a meal or snack as early as possible to get your metabolism revving. So what about the rest of your day?

Lift weights, then lift plates.



Another smart time to eat is about 30 to 45 minutes after a workout. At this time, the enzymes responsible for energy production are in high gear, and the energy-storing hormones within our blood are suppressed.

This means less energy will be stored as fat. Carbs will be immediately taken up to replenish the low glycogen stores caused through exercising. Protein will be used for the recovery and growth of new calorie-burning muscle tissue. And the best news is, your body will burn most of the nutrients from the meal to fuel these reactions. That's why eating after a workout is a good idea.

Having protein late in the day, for perhaps your last meal or snack, will also provide your body with the protein it will use overnight to revitalize your muscles, hair, nails, and antibodies.

Of course, remember portion size. If you're not sure how much that might be, use the palm of your hand as a guideline. It's a good trick, since you probably have your hands with you.

As with most things in life, timing is everything. So when you're trying to drop pounds, don't just think about what you eat—think about when. This will enable you to get more nutrients from fewer calories. Of course, the fewer calories you eat, the easier it is to lose weight. So eat right. On time. On schedule.

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You can join the Beachbody as a club member to get these valuable tips, meal planners, and much more.  There is a FREE membership and then a paid membership.  Go to My Beachbody Website then click on JOIN.  There you will be able to see which option is for you. 

As always, feel free to email me with questions at nataliewelch@cebridge.net. 
Connect with me on Facebook.
Join my LIKE Page.
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WHAT KIND OF HEALTHY SNACKS DO YOU LIKE TO HAVE IN BETWEEN YOUR MAIN MEALS? DO YOU HAVE ANY TIPS TO SHARE FOR EATING OFTEN DURING THE DAY?   Leave a comment below.

Chalean Extreme

I am recommitting to doing another round of Chalean Extreme beginning tomorrow, Jan. 31.

Chalean Extreme is a strength building program that is based on a 90 day rotation.  There is the Burn Phase, the Push Phase, and the Lean Phase.  Each phase is 30 days. There are cardio workouts included to do on days you won't be using the weights. Here is a copy of the  Workout Calendar.  I've done this workout before and lost lots of inches.  I'm going to do this program again with the hopes of not only toning and strengthening, but to get up to using some heavier weights. If you don't have weights to use, you can use the resistance bands and still get a lot of benefits.  The bands are not easy!  The whole philosophy behind this program is that in order to burn fat, you must build muscle! 

Here is a breakdown of the schedule for each workout. ..


ChaLEAN Extreme Workouts:
(times are rounded up or down by a few seconds...)

Burn Circuit 1 - 36:00 min.
Burn Circuit 2 - 38:00 min.
Burn Circuit 3 - 32:30 min.

Push Circuit 1 - 33:00 min.
Push Circuit 2 - 35:00 min.
Push Circuit 3 - 35:00 min.

Lean Circuit 1 - 44:00 min.
Lean Circuit 2 - 40:00 min.
Lean Circuit 3 - 39:00 min.

Burn it Off - 27:00 min.
Recharge - 21:00 min.
Burn Intervals - 46:00 min.
Ab Burner - 10:30 min.
Extreme Abs - 16:30 min.

YOU CAN SEE THAT THESE WORKOUTS DON'T REQUIRE AN ENORMOUS AMOUNT OF TIME!

Here is a preview of Chalene Extreme...



If you are interested in trying it out, you can order from My Beachbody Website

I will be blogging each week about how it is going, so stay tuned.  I would love for others to join me and let's do this together.

~Natalie

My Favorite Shakeology Recipe

Just thought I would share my all-time favorite Shakeology recipe.  I absolutely love this stuff and find myself craving it!!

So here it goes...

• 1 scoop chocolate Shakeology
• 1-1 1/2 c of water
• 3/4 c almond milk
• 1/2 tsp cinnamon
• 1/4 tsp vanilla extract
• 1 tsp peanut butter (optional)
• 1 banana (optional)
• ice

I mix all this up in the blender then I add ice and mix it again until it's the consistency of a thick milk shake.  It makes a whole blender full and fills you up. 

What are the Benefits?

• increased energy
• reduced cravings
• controlled appetite
• improved digestive system
• lose weight
• improved skin, hair, nails
• lowers cholesterol

What Do the Doctors Say about Shakeology?








Check out My Shakeology Website to see success stories and to find out more about Shakeology.

Feel free to ask me questions or for more information about ordering.

How Can a Workout Give YOU So Much Energy?

        So how can a workout give you so much energy?  If the music is pumping and the workout is so much fun, you will be amazed at how you feel during and after.  I am writing this tonight following a Turbo Fire workout.  The music in Turbo workouts is off the chain. It makes you want to just shake it!!  LOL
The workout was Fire 45, one of my favorites.  It has 3 HIIT workouts which are anaerobic drills to get your heart really pumping.  My all-time favorite part of the workout is the song, BOOM! I GOT YOUR BOYFRIEND!!  Talk about working up a sweat, burning calories, and releasing a ton of endorphins!! 
       I absolutely LOVE it, when Chalene Johnson tells you to JUMP HIGHER, KICK HIGHER...GET DOWN LOW....YOUR NOT TIRED!!  CAN YOU DO MORE???  Talk about motivation!!  It's like she knows that maybe you're not putting your all into it and when she says those trigger phrases, it puts a whole new perspective on your workout.  I find myself talking back to her saying "Yes, I can jump higher.  Watch me kick. I'm getting LOW!  NO, I'm not tired at all.  ABSOLUTELY, I can do more!!  That's where your mind is your motivator to make your workout at a LEVEL 10. 
      Tonight, I decided to add the workout gloves and I'm telling you this makes the workout so much different.  You burn MORE calories. You are working more muscles.  I could really feel it in my core tonight.  If you are looking to make your workout tougher, which you should, or just to switch things up a bit, I highly recommend these gloves.

The gloves weigh .75 lb each and can be ordered from www.beachbodycoach.com/nataliewelch

If you are having trouble find a workout that you can stick with, please let me help you.  You won't be consistent if you don't enjoy your workouts.  Workouts should be challenging, but you also have to find something about them that will motivate you to stick with it.  If you know me, you know Turbo workouts are my thing!  These are a dance-style cardio-kickboxing workouts. The music is FANTASTIC and Chalene Johnson is so motivational.  This style isn't for everyone, but there are so many different ones out there to try.  So if you are lacking energy and are tired of feeling BLAH, it's time to get movin'!!!

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On a side note...I am switching things up with my diet this week just to see the difference.  Instead of having Shakeology at lunch while I'm at work, I'm having it about 4:30 when I get home.  Then I'm drinking LOTS of water.  It seems to be really making a difference.  Not only am I having more energy, I can really tell it's flushing out my system and making me feel better overall.  Shakeology is absolutely AMAZING stuff!  If you are seriously interested in Shakeology, I have a few samples I can send out to people.  Just email me your address at nataliewelch@cebridge.net or go to my Facebook page at www.facebook.com/natalierwelch and send me a private message.