MOTIVATION

WHAT ARE YOU DOING TO GET A STEP CLOSER TO YOUR GOAL? 

PLEASE LEAVE A COMMENT.

Week 3 of P90X

Here are updates on Week 3...

Wednesday: Chest/Back and AbRipper X
I pushed hard during this workout.  From being able to see my workout sheets, I'm definitely making improvements on the different pushups and reps with the bands.  I was pretty sore before going to bed and extra sore in my upper back/shoulders on Thursday.

Thursday: Plyometrics
I had been out of town today and not had any Shakeology.  My workout was later in the evening.  It was harder to get through it because I did not have that extra energy that I usually have from drinking Shakeology.  Halfway through, I did pause it and take a couple of extra minutes to catch my breath. Immediately after, I fixed Greenberry Shakeology with the Recovery Formula mixed in.  Even though the workout was intense, I feel much stronger and energized now that I'm done. 

If you are wondering what plyometrics is, here is a video of what Tony Horton says at the beginning of the workout about it....

Here is some more info about Plyometrics

Plyometrics loosely translates into “jump training”. There are also plyometric exercises for your upper body, but the really intense, fat shredding plyometric exercises are the kind done in the P90X plyometrics program, and they are primarily lower body movements.


There are numerous benefits to plyometric training, and you get a healthy dose of all of them in the P90X program.

As with all exercise programs, the more you put into it, the more you’ll get out of it:

•Massive calorie burn
•Increased balance
•Increased endurance
•Increased explosive strength
•Increased strength of muscles as well as all connective tissues
•Massive metabolism boost from the sheer intensity of the exercises
•Increased confidence in your ability to really push the limits and to make measurable progress


There is a guy in the P90X Plyo video that has a guy with a prosthetic leg, and not only does he pull off the workout, but he excels at it. So, with no further excuses available to not give it 100%, the exercises begin!

Here is another site on Plyo  The Physiology of Plyo

Friday: Shoulders/Arms and AbRipper X
I was really feeling sore from Wednesday's workout when I started today.  I could barely raise my arms over my head.  Once I got through the warmup and stretching, the soreness was much better.  Getting through this workout today, was tough, but I managed.  It seems that this week is harder to get through, but I will NOT give up on this workout.  I feel so much better and stronger each time I complete a workout.

My Favorite Tricep Exercise

I AM RESTARTING THIS WEEK.  I WENT ON VACATION FOR A WEEK SO I WANT TO START OVER ON THIS WEEK!!! I AM ADDING IN TURBO FIRE WORKOUTS IN THE MORNINGS TO GET BACK ON TRACK.

PLEASE LEAVE A COMMENT!!!!

P90X Journey-Week 1

I have decided to start writing each week about my journey with P90X.  I am on Day 2 of Week 2 now so I'll do a better job for the current week.

Here is  summary of Week 1:

Wednesday: Chest and Back;Ab Ripper X--I made it through the workout.  It wasn't so bad.

Thursday: Plyometrics--I didn't realize I was sore from yesterday's workout until I did this one.  It was pretty intense.

Friday: Shoulders & Arms; Ab Ripper X--Still some soreness.  This was another intense workout.
Saturday:  Yoga X--This workout is 90 minutes.  I didn't realize it and didn't allow enough time.  I only did about 35 minutes.  Some is better than none!! No soreness today.

Sunday: We were out of town so no P90X today

Monday: Legs & Back; Ab Ripper X--When I finished this one, my legs were like limp noodles. 

Tuesday: Kenpo X--I was very sore today, but pushed through Kenpo, which is kickboxing.  I really liked this workout.

I did go ahead and take measurements for the end of Week 1:  I gained 2 lbs but that is normal when starting a new workout program.  However, I did lose 3 1/2 inches!!!

Click HERE to see how Week 2 is coming along.

If you have any questions or comments, please let me know.

Cut Your Risk for Developing Cancer

Even though, cancer can simply be contributed to genetics.  Environmental factors may trigger cancerous cells to form.  It's important that we live the healthiest lifestyle possible in order to prevent illnesses, especially cancer. The American Cancer Society recommends a diet high in fruits, vegetables, whole grains, and lean protein.

Here are small lifestyle changes you can make today that may help lower your risk of developing cancer in the future:

• Limit or avoid fried foods.
• Choose whole grains over refined-flour products.
• Cut down on sweets.
• Avoid fatty meats and poultry with the skin on.
• Eat a diet rich in omega-3 fatty acids from such foods as salmon and other-cold water fish and olive oil.
• Limit consumption of alcoholic beverages to no more than one drink a day if you’re a woman or two if you’re a man.
• Quit smoking.
• Exercise regularly to maintain a healthy weight.

Goodbye TENSION

The body doesn't need tension.  When your tense, it affects your heart.  We all need to learn how to unwind. Here are some tips to help:

1.  LAUGH OFTEN-Laughter reduces stress hormones, which attack your heart.  Laughter increases your load of "feel-good endorphins." 

***Did you know that children laugh more than 300x per day, while adults laugh only about 15x a day?

2.  EXERCISE MORE-Exercise makes your heart more efficient and lowers yoru heart rate in stressful situations.  A sudden spike in heart rate can rupture vulnerable plaque, leading to a heart attack.  Exercise also reduces artery inflammation, raised HDL cholesterol (good cholesterol), and lowers blood pressure. 

**Did you know that you can do 15 minutes worth of some sort of exercising a couple times a day and still get benefits?  Start small then build up to 45 minute increments. 

3.  BREATHE DEEPLY-Under stress, blood pressure increases, muscles clench, and breathing gets short.  To soothe yourself, deepen your breathing, inhale through your nose (the stomach expands) and exhale through your mouth (the stomack slacks).  Make the exhalation twice as long as the inhalation.  Practice doing this in worry-free situations so you can rely on it when you feel frazzled.

**Did you know that you should allow one day a week for stretching and deep-breathing exercises, such as Yoga?  This allows the body to recover from any strenuous activity or stress you have been under during the week.

WHAT ARE SOME WAYS YOU EASE TENSION?  HOW CAN YOU IMPROVE?  SHARE YOUR THOUGHTS BELOW:

Getting Rid of Stress with EXERCISE

I found this article from the Mayo Clinic about the importance of exercise to combat daily stress.  This is a perfect reminder for me right now.  I am dealing with a lot of family stress right now and have fallen off the "healthy living wagon." The stress has been so severe that these last several days, I haven't taken the time to take care of ME and I can totally feel it.  It's like something has completely taken over my body and mind.  Tomorrow is the start of my work week, and I'm going to get REFOCUSED.  I have set some goals and am going to do whatever it takes to achieve them.  The stress isn't going away, but by golly I'm going to be better equipped to handle whatever life throws at me.  Enjoy the article.

One way to take control of the stress in your life is through physical activity. Being active can boost your feel-good endorphins and distract you from daily worries.


By Mayo Clinic staff


You know that exercise does your body good, but you're too busy and stressed to fit it into your routine. Hold on a second — there's good news when it comes to exercise and stress.

Virtually any form of exercise, from aerobics to weightlifting, can act as a stress reliever. If you're not an athlete or even if you're downright out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.

Exercise and stress relief

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

■It pumps up your endorphins. Physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.

■It's meditation in motion. After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's irritations and concentrated only on your body's movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.

■It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.

Put exercise and stress relief to work for you


A successful exercise program begins with a few simple steps.

■Consult with your doctor. Begin any new fitness program by consulting with your health care professional, especially if you have any medical conditions or are obese.

■Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury. Plus, if you begin your program slowly, chances are better you'll stick with it. If you're new to exercise, aim for about 20 to 30 minutes of exercise three to four days a week and increase gradually. For most healthy adults, the Department of Health and Human Services recommends getting at least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week. It also recommends strength training exercises at least twice a week.

■Do what you love, and love what you do. Don't train for a marathon if you dislike running. Virtually any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, bicycling, yoga, tai chi, gardening, weightlifting and swimming.

■Pencil it in. Although your schedule may necessitate a morning workout one day and an evening activity the next, carving out some time to move every day helps you make your exercise program an ongoing priority.

Sticking with it

Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout:

■Set some goals. It's always a good idea to begin or modify a workout program with a goal in mind. If your primary goal is to reduce stress in your life and recharge your batteries, your specific goals might include committing to walking during your lunch hour three times a week or, if needed, finding a baby sitter to watch your children so that you can slip away to attend a cycling class.

■Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts.

■Change up your routine. If you've always been a competitive runner, take a look at other less competitive options that may help with stress reduction, such as Pilates or yoga classes. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress.

Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.

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

What's the Best Time of Day to Workout?

Researchers have been studying, though, the benefits of exercising in the morning vs. later in the day.
A new study found that subjects who were put on a high-fat diet and worked out before breakfast gained no weight after six weeks, while those who worked out after breakfast gained 3 pounds (those who didn't exercise at all gained 6 pounds).  The Benefits to Exercising Before Breakfast


Some people, though, can't exercise on an empty stomach in the morning so that makes doing this more challenging.  If I find I need something in the morning when I exercise, I grab a handful of almonds or a piece of string cheese.  You have to find what works for you.
 
Here is what is said about MORNING EXERCISE:
 

 
Pros: You kick-start your metabolism -- especially if you strength train -- so you burn more calories throughout the day.


Cons: Your muscles are more rigid, and your body needs fuel. Start your workout with 5 to 10 minutes of light walking to get the blood pumping and warm up the muscles (they're like taffy -- as they heat up, they get more pliable). In terms of breakfast, it is recommended eating a small snack or a piece of fruit such as a banana before your workout. Then, within an hour of completing your sweat session, your should chow down on 15 to 20 grams of protein (trail mix, yogurt with almonds or a whole wheat english muffin with peanut butter) to replenish and rebuild your muscles.

*Note:  EVERY workout should begin with a warmup that gets blood pumping into your larger muscle groups.  Your stretching should be done AFTER the workout.
Morning Exercise--Great read!!
*************************************************************************
Here's what is said about AFTERNOON EXERCISE:

Pros: According to experts who study circadian rhythms -- the natural highs and lows we experience throughout the day -- body temperature generally peaks between 2 and 4, which may make your muscles more pliable, so you perform better with a lower risk of injury.


Cons: Working out too close to bedtime may leave you too amped up to get a good night's sleep. And as you go through your day and responsibilities tend to pile up, working out is more likely to fall off the to-do list.

What is MY preference?
I prefer doing weights/strength training in the morning.  I do best doing cardio in the afternoons.  I do tend to have more energy in the afternoon and can put a lot more effort into the workout thus getting maximum benefits.

So...when is the best time to exercise?
The simple answer is simply whenever you will DO it and stick with it.  Find what works for you, SCHEDULE it like you would anything else in your day.  My workouts go on my "to-do" list.  They are non-negotiable. 

If you would like help or guidance in planning your workout times, please contact me on Facebook at www.facebook.com/natalierwelch or email me at nataliewelch@cebridge.net

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.







Tricks to Suppress your Appetite

Here are some simple tricks to help you slash calories by suppressing your appetite.

1.  Have PROTEIN in the AM-Protein keeps you fuller than other nutrients and takes your body more time to digest and absorb. But what you may not realize is that when you eat it also matters. A Purdue University study found that eating lean protein (such as Canadian bacon, egg whites, or low-fat yogurt) at breakfast keeps you satisfied longer than if you were to consume it at other times of the day. "Try to get at least one ounce (or 30 grams) of protein at breakfast," recommends Joan Salge Blake, R.D., a clinical associate professor of nutrition at Boston University.

2.  Chow on POTATOES-these starches actually have appetite-slaying superpowers. They contain a special type of starch that resists digestive enzymes. Because potatoes take a while to break down, they stay in your intestine longer, delaying the onset of hunger pangs, says Katherine Beals, Ph.D., R.D., a clinical associate professor of nutrition at the University of Utah. Have a baked potato with dinner (a medium spud is only about 100 calories) or better yet, try potato salad made with vinegar instead of fattening mayo; chilling cooked potatoes increases their hunger-busting abilities. Of course, potatoes cooked in a vat of oil (think French fries and chips) are still bad for your bottom line.

3.  Embrace a Little FAT-Trimming all the fat from your diet can backfire. Oleic acid, an unsaturated fat found in olive oil, nuts, and avocados, helps quash hunger, according to a study in the journal Cell Metabolism. During digestion, it's converted into a compound that indirectly triggers hunger-curbing signals to your brain. Just watch your portions, warns Sari Greaves, R.D., a spokesperson for the American Dietetic Association. Unsaturated fats should make up about 20 percent of your total calorie intake. Greaves suggests snacking on two tablespoons of natural peanut butter, an ounce of nuts, or a quarter of an avocado.

4.  Get SWEATY--Working out, at home or at a gym, not only burns calories but also helps you consume fewer of them. A study published in the American Journal of Physiology found that 60 minutes of high-intensity cardio can reduce appetite for up to two hours afterward. "Aerobic exercise lowers ghrelin levels and increases the amount of an appetite-suppressing hormone in your body," says study author David Stensel, Ph.D. To maximize the hunger-dampening effect, make your cardio workout more intense by adding intervals (short bursts of speed with periods of rest in between).

  **HIIT workouts, such as the ones in TurboFire and Insanity, are SUPER EFFECTIVE. 

    Ask me for more info on these programs or go to my website at www.beachbodycoach.com/nataliewelch to find out more!  

5.  Gobble Up GRAPEFRUIT--Grapefruit diets went out of style with Jane Fonda aerobic videos, but this citrus is staging a comeback. In a study at the Nutrition and Metabolic Research Center at the Scripps Clinic in San Diego, people who ate half a grapefruit with each meal lost an average of 3.6 pounds in three months. According to Ken Fujioka, M.D., the study's principal researcher, these yellow-orange orbs lower your postmeal levels of insulin, the hormone that regulates blood sugar and fat metabolism.

6.  GUM!!!--A University of Rhode Island study found that people who chewed gum for one hour in the morning consumed 67 fewer calories at lunch and didn't compensate by eating more later in the day. "One theory is that chewing stimulates nerves in the jaw that are connected to the brain region responsible for satiety," explains study author Kathleen Melanson, Ph.D., R.D., an associate professor of nutrition at the University of Rhode Island. So pop a piece of sugarless—chewing it can keep the munchies at bay and burn 11 calories an hour. (Hey, it's better than nothing!)

7.  Take a WHIFF-Sniff, Sniff!!--Smelling food can trick your brain into thinking you've eaten. One study found that people who inhaled a peppermint scent every two hours ate 2,700 fewer calories per week than they normally did—that's nearly a one-pound loss! Banana, green apple, and vanilla had similar effects in other studies. And the more often you sniff these aromas, the more weight you'll lose, says Alan Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago. Stash some vanilla-scented candles in your snack drawer or cupboards. And if you tend to eat when stressed, hold your left nostril closed and sniff through the right one to activate the side of your brain where emotions are processed. It could help reduce your anxiety and your appetite.

Taken from http://www.womenshealthmag.com/

Getting Organized

One of my New Year's Resolutions or goals (that's the better term) is to get organized and make better use of my time.  I've been doing a challenge by Chalene Johsnon that has really helped me prioritize my life.  It's helped to take my priorities and then focus my goals from there.

I have started using the app on my iPhone called AwesomeNote and it's Awesome.  You can assign folders to your different tasks and then your to-dos are then categorized within each folder.  Before I go to bed each night, I spend about 10 minutes putting together my to-do list for the next day.  By doing this, my days are more focused.  If I find myself getting distracted, I just go back to my to-do list and get refocused.  I don't include what I have to do at school/work b/c when I get there each morning, I sit down and make a list on my desk of what needs to be done before I leave for the day. 

I do schedule my workouts in my daily to-do list.  If they are not planned, they will not get done.  Before I go to bed, I get out my workout clothes, shoes, and the DVDs/equipment I will be using.  That is my lifesaver.  There's no excuse in the mornings when I'm dragging myself out of bed.  Everything I need is there. 

As busy as we all are, we have to be organized.  You have to find what works for you.  This is something I am constantly working on.  If you have any tips on organization, please share in the comments box.