The Trouble with Sleeping

We are heading into what can be a busy, stressful season for some people. If you haven't done them already, taxes will be due soon- a task that many consider quite an undertaking. Spring Break is in a few weeks. The kids will be home. Some of us may be taking vacations full of activity and travel. Sleep won't be a priority. In the most recent Beachbody newsletter, Denis Faye has a great article on sleep solutions. He is sure to point out that not all of these worked for him, but they can be modified to fit the individual. As you approach this busy- maybe sleepless- season, implement a few of these and see if you can reclaim the night!

1. Make your bedroom and electronics-free zone.

2. Work out at night.

3. "If you are not asleep in ten minutes, get up."

4. Set a routine bedtime.

5. No coffee after a certain hour.

Weight Loss Conundrums

There is nothing more frustrating than committing to a weight loss program and then finding out that you are still gaining weight. Steve Edwards, over at Team Beachbody, has a new article about common weight loss conundrums. Below are three of the five points that I found most interesting and relevant to my fitness. 1. Cortisol. This performance enhancing stress hormone is present in your body for the "survival instinct". When you begin a new workout program, your body believes it is in survival mode until it adjusts to the demands of the program. So, you retain water to help rebuild muscle tissue. Once your body adjusts to the program, it will release less cortisol.

2. Under-eating. Some of Beachbody's programs have a kick-start eating plan in the beginning which asks that you not eat too much until you work yourself back up to a healthy eating plan. You may see weight gain during this time because of...you guessed it, cortisol. It's important that, while working out, you maintain a healthy eating plan so that your body does not think it's in survival mode.

3. The plateau. If you have been doing the same routine or workout for an extended period of time, you will stop seeing results. It's important to push past a plateau by adding resistance, increasing your intensity, or changing your workout program altogether.

The Ultimate Reset!

Both Robert and I have started The Ultimate Reset in preparation for a big trip this spring. We are only on day 3, but so far so good. Beachbody has a great video up with Ingredient Hunter, Darin Olien. In it he explains what the reset is, why you should take time to do it, and what you can expect from it. I can't wait to see the result we will have!!

Making it Stick!

The new year is well underway, and I'm sure that many of you, myself included, have made resolutions and goals for 2013. It east to make the resolution, but much harder to stick to it. This month's issue of the Beachbody newsletter has some great tips on how to make your commitment stick.

• Plan ahead. Having a well thought out plan or goal is the best way to be successful. Jumping into something without the proper preparation can be more frustrating and difficult than if you write out your goals and know them before hand.
• Shout it from the rooftops. Tell someone, or a group of people about your goals. Facebook has provided us with a great forum for accountability.
• Strategize. Reaching your goal takes strategy. You have to have small steps in place  in order to reach the larger objective.
• Think positive...but not too positive. It's important to admit that failure is possible. Make a Plan B in case you don't reach your original goal.
• Know thy enemy. Don't bank on your self-control. Sometimes you will be more successful by avoiding the temptation entirely.
• Reward yourself. Long term goals take time. It is wise to reward yourself along the way. But make sure that your rewards are in line with what your goal is. If losing weight is the goal, instead of eating a cake after working out all week, buy a new outfit you can't yet fit into. The reward is waiting when you've reached your goal!
• Don't let setbacks derail you. You will mess up at some point. Instead of throwing in the towel for the day, salvage the rest of it and make good choices that get you to your goal from that point on.

I think the most important point of this whole article is accountability. Whether you are trying to lose weight, eat better, get out of debt...whatever your goal- accountability is key. Robert and I would love to help hold you accountable if you need it. Follow these links to our Facebook fitness pages, click LIKE and we can encourage one another in reaching our goals for 2013!

Robert's Page                               Melissa's Page

Goal Setting for 2013

Every year about this time Robert and I go to a nice dinner and write down our goals for the upcoming year. We also look back on the ones we wrote down the year before. We have our own set of goals in categories of Faith, Fitness, Family, Financial, Business, and personal growth(ex..learn Spanish, take a cooking class). This year Robert and I are taking a free online class from my friend and mentor Chalene Johnson. I took this class August 2012, and it was this course that helped take my business from Diamond Rank to 2 Star Diamond while increasing my weekly checks by 45%. That's a nice raise!! This is not for Beachbody Coaches only. It's for anyone who has a goal he/she wants to achieve like new job, lose weight, increase your income, organize your house..whatever it is, join us and do this course. It's free what can you lose right?

Here is the link: 30 Day Challenge

New Year, New You!

I want you to take a moment and think about what New Year Goals YOU want to achieve? Perhaps one of these questions hits home for you:

1. Do you want to get healthy? 2. Do you want to fit in your skinny jeans? 3. Do you want to look in the mirror and feel GOOD about what you see? 4. Do you want to have energy? 5. Do you want to add years onto your life ? 6. Do you want to set a good example for your children? 7. Do you want to have a more positive attitude? 8. Do you want to build relationships with others going through the same things? 9. Do you want to strength your current relationships? 10. Do you want to have more confidence? 11. Do you want to get your life on track and start a new healthy lifestyle?

If you answered yes to any of these questions, I would love to help you get on the path to acheiving your goal! I have a new Challenge group starting SOON. Please check out my Facebook page for more details, or contact me directly!!

Melissa

Getting the Most from COMBAT!

The Beachbody newsletter has some great tips for those of you that have finally received Les Mills COMBAT. This is a program that requires a serious commitment and you will want to prepare your body for the challenge. Make sure you are getting serious sleep. You will need to give your muscles plenty of recovery time, and sleep is the best way to do it!

Eat small meals more frequently. Eating on a regular schedule will help reduce your chances of overindulging and will keep your blood sugar and metabolism at a good level.

I can't wait to hear about your experience with COMBAT. Feel free to click LIKE in the right side bar and leave me a comment about your experience with the program!

The Importance of Accountability

I have just finished my second week of Insanity. This is the second time I've done the program and I'm finding it just as challenging and rewarding as the first time through! Everyday I am facing a new physical challenge, but I am persevering. One thing that is helping tremendously is accountability. I'm am working my way through this round with a couple of friends. Each morning we get together to push and encourage each other. Without them I would really be struggling to get out there each morning and get my workout done. Accountability is such a motivator. Once someone else knows and shares your plan for fitness it is hard to make excuses or back out. I want to encourage each of you to find an accountability partner. Make a commitment to one another to either work out together or check in with one another on a regular basis to see if you are making progress.  A great place to find accountability is in a Challenge group. I have new groups starting each month and would love for you to be a part of one! If you are interested, head over to my fitness page on Facebook and click LIKE! Contact me with any questions you may have!

Have a fit and healthy day,

Melissa

Staying Fit Through the Holidays

It's so important during this tempting season to continue to remind yourself of ways to stay fit and healthy. When the treats call your name from the break room, or you find yourself at yet another holiday party, remember these tips to stay on track. -Write down what you eat. You are less likely to put a third cookie in your mouth if you have to write it down and be held accountable for it.

-Eat before parties. If you know you will be heading out to a party with lots of treats, eat a healthy meal before hand so you will feel satisfied and less likely to over indulge with sweets.

-Offer to bring a healthy option. There are so many great recipes out there for healthy snacking. You don't have to bring a dessert to a party- opt instead for a healthy dip or veggies.

Most importantly this season, don't stop exercising! It's so easy to use the holidays as an excuse to take a break, but you will find that it will be so much harder to start back up if you stop. Keep pushing and don't give up this holiday season!!!

LOSE Weight in December!

The holidays present plenty of opportunities to indulge. But, you can still shed the pounds in December. All you have to do is replace one meal a day with Shakeology! You will be shocked to see that you can actually lose weight this way.

(click on the photo to order NOW!)

Shakeology is a daily nutritional shake that helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. A proprietary blend of digestive enzymes and prebiotics helps your body progressively eliminate the toxins that build up over time from eating today's highly processed foods.

At the same time, whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing your body to shed stored fat while the more than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.

So, don't let the holidays be an excuse! Use the month of December to "shake" away the weight!!