Where Do You Start?

Retrieved from Muffintop less via facebook

Source: muffintop less
"I often get asked by girls who have never eaten healthy or worked out before.. where to start! I totally get how overwhelming it can be! Here are some basic tips I have for those JUST starting out on a health and fitness journey! =)

Get rid of the junk food! This includes (but not limited to): regular and diet soda, cookies, chips, crackers, candy, white breads and pastas, fruit juice, sugary cereal, condiments like ketchup, mayo, ranch and other fattening/sugary dressings and marinades, fast food, frozen dinners and most packaged goods. Start making your own meals from wholesome lean proteins, veggies, fruit and healthy fats. Basically, eat as close to natural as possible!
Cut out the alcohol. It shuts down your metabolism, promotes fat storage and breaks down muscle tissue. It’s basically treated by the body as a toxin… If you’re serious about getting in shape, not drinking won’t be a problem.
Start exercising! The trick is to find something you enjoy so that you will actually DO IT. There are SO MANY options, some of which include: weight lifting, pilates, yoga, cross fit, kickboxing, mixed martial arts, powerlifting, olympic lifting, jogging, cycling, spin, zumba, interval training, jazzercise, jumping rope, dancing, running, hiking, mountain climbing, swimming… the list goes on!!
Develop patience and a positive attitude if you don’t already have them! You WILL have set-backs and losing weight/getting fit WILL take time. You will occasionally cheat on your diet, you will miss a workout, you will stumble, you will make mistakes… you’re human! Nothing worth having ever comes easily… if it WERE that easy, everyone would be in shape! Know that you are only a failure if you QUIT. So don’t quit! You will regret it in the long run!
Surround yourself with people who support you. There is nothing worse than having negative and/or jealous people around when you are trying to make a healthy, positive change to your life. There WILL be people you THOUGHT were your friends try to drag you back to your old, unhealthy ways. They might tease, taunt or grill you for your new habits. Some people can’t handle change. If you find that your healthy habits are being mocked or demeaned by those around you … ask yourself why your ‘friends’ would want you to go back to being unhealthy. Do they not understand the sudden change? If so, explain to them why you’re doing it… Or, are those friends just jealous? If so, CUT THEM OUT OF YOUR LIFE!
Plan ahead! If you fail to plan, you plan to fail. Prepare your meals and workouts in advance. Always keep workout clothes, a water bottle and protein powder with a shaker cup in your car so you never have an excuse not to hit the gym. Always carry an apple, a serving of almonds in a ziploc baggy and a packet of tuna with you.. that way you never have an excuse to hit the vending machines or burger joint!
Set realistic goals and track your progress! Keep a journal log of your workouts, your food intake and your stats each week so you can track your progress easily! 1-2 pounds of weight loss per week is a reasonable and healthy goal (depending on your current weight). The scale is not always a good indication of your progress though! Numerous factors can affect the number that are unrelated to fat gain/loss. The mirror, pictures, the way your clothes fit and your measurements are better ways of tracking progress!
You can do anything you set your mind to. Believe in yourself, don’t give up and you will get there ♥
Want to lose weight the healthy way? Follow this fitblr then!"

So, that's kind of a long read, but well worth it.  It's true.   That's why I had to share it with you.  Why reinvent the wheel.   The more processed your food is, the worse it is for you.  Make your own food, develop a relationship with what you eat, it is your fuel.  Learn how to eat.   From there the steps are simple, really:

• Decide
• Commit
• Succeed

Simple but true.

Decide.  You have to do this, no one can do this for you.  You have to decide.  You have to get up off the couch and pick a home fitness program that will challenge you, but that fits your fitness level.  If you need help with this, I can help.  I welcome you to come find me and LIKE my page the fitter Fitter on facebook.  Lurk a while if you need to, engage, comment, share and get to know me.  Talk to me about what home fitness programs I am doing and what I like about them.  


Commit.  I recommend jumping in both feet like I did.  Get a Challenge Pack and join a Clean Slate Challenge for accountability, because the motivation and support found in the Clean Slate Challenge, or one of the 30 Day Challenges, is designed to keep you going when it gets tough and you want to go back to your old habits.  Accountability and support are instrumental in getting you past those critical first 21 days that you need to log to create new habits.  Read my post I'm A Winner for more information on what the Clean Slate Challenge is, and what it can do for you.  Because you made an investment in you, you are much more likely to do your part, and again, I can't do this for you, nobody can.  This is an investment in yourself.

Succeed.  We want you to succeed.  We want you to get fit and healthy.  That's what the layers of accountability are manufactured for.  Take advantage of the workout buddies at Team Beachbody (you can join free, or become a club member and get 10% off your purchases!).  Use the WOWY (Work Out With You) Super Gym to log your workouts so you can see your progress on the calendar.  Enter your measurements in the goals to chart your progress.  Post daily in the secret fitness community (so no one else can see your posts about your ups and downs and you can talk freely among people on their fitness journey, just like you).  Post in your challenge groups.  The accountability works.  The motivation from others will lift you up on those rough days and you can pay it forward when you're up and someone else is down.  Connect.  That's how you succeed. 

It won't be easy, but I promise you it will be worth it.

"We are what we repeatedly do.  Excellence, then, is not an act, but a habit". ~ Aristotle

"Accept the challenges so that you may feel the exhilaration of victory". ~ General George S. Patton

"Victory is reserved for those who are willing to pay its price.". ~ Aristotle

Resources:

Find a home fitness program that excites you, fits you and that you'll enjoy (Invest in a challenge pack for the best investment in your start!)

Connect with me on facebook  at the fitter Fitter for motivation, support, accountability and for help finding a program that fits you

Learn how many calories you are burning & how many you are eating with a free account at MyFitnessPal.com

Finally Friday - Cleaning IT Up...and making it pay!

It's Finally Friday and every Friday I offer a Weekend Challenge.  Challenging ourselves is how we acheive personal growth.  Try a new habit on for a few days, walk around in it, see if it's something you could get used to or maybe if it's difficult but just what you need. 

If you could change one thing, what would it be?
This weekend challenge will be a little different than others.  This weekend, you pick.  This weekend, the sky's the limit,  This weekend, you choose what you need to work on.  For some it's kicking sugar, for others it might be emotional eating.  Maybe you leave the seat up and your sweetie is about to snap over it.  Is it swearing?  Do you swear so often that you don't even notice it?  Spend a little time contemplating this.  What is one thing you need to work on in your behavior that would make you happier if you could change?  Don't make this too easy, it should be a challenge.

Pick a "Cause"
So, you have chosen one annoying behavior that you would like to curb kick.  Now it's time to pick your cause.  You've heard me talk about Shakeology, if you haven't, take a moment to ready my post about it, then continue on.  (Don't worry, the link will open in a new window so you can come right back here.)  Maybe you REALLY, REALLY want to start Shakeology, but are a little scared about that $4.00 meal cost.  Maybe you've seem the Les Mills COMBAT video and want to pre-order.  Pick something you want to SAVE for, make it something you really want to invest in.  This is the goal, this is your "cause". 

Fitness Jars can be used to break a habit or to reward yourself. Use it to get that Challenge Pack you've been dreaming of, then when you achieve that, use it to reward yourself everytime you complete a workout!  Retrieved from http://brookenotonadiet.wordpress.com/2012/01/24/6-tips-on-making-working-out-a-habit/.

Get a Jar
Now you get to go a little Martha Stewart.  Find yourself a nice jar.  For me I used the little cookie jar, it really wasn't good for anything else, so I repurposed it.  Perhaps you have a big ol' Vlasic pickle jar, the jar from those pickled eggs or pickled pig knuckles (gak...I think I just threw up a little in my mouth)  or maybe the nice big jar left over from that homemade hot cocoa mix your auntie made you for last Christmas.  Find a nice one, a big one.  Now get your craft on and lable it.  Have fun.  Make it a thing of beauty and a wonder to behold.  My guess is you'll be so happy with this process and your progress that you'll keep this going for all your Weekend Challenges or even extend this through the weeks, working on different habits until your goal is met.  Then you can use it for the next goal.  When you have your jar labled, set it in a prominent place.

Set your toll, announce your goal
Think about those you love, those you admire and respect in your life.  Make a list of these names.  Add the names of all those who you would disappoint if you broke a promise to them.  It's been proven that when we make a promise to someone we care about we will go to great lengths to not disappoint them, hell or high water. 

Set your toll.  Make this a manageable amount, but substantial enough that it will make you think every time you have to pony up and pay the piper.  A good amount that is both manageable and stings enough for a penalty is One Buck.  Yep, That's right, $1.00.  If things are tight, you could go $0.50, but make it enough to count, enough to sting, enough to make a difference.  You want this amount to be enough to be both an encouragement and a penalty, not too much or too little....just right.

Do this part now, not in 10 minutes or tonight or tomorrow but now.  Use email, the phone or a text.  What ever is the easiest way to contact them.  Tell them what your goal is.  Announce it loud and proud.  This is your accountability. 

Make your statement: "I'm challenging myself to clean up my language.  For every time I swear this weekend I promise you that I will put a $1.00 toll in my Saving for Shakeology jar." 

Short, sweet and powerful.  You now have accountability.  If you have kids, tell them, they WILL hold you accountable...gleefully.

Follow through
Now, follow through and be honest with yourself.  Remember, this is for you.  The point is to break a bad habit, but when you slip up the toll will go to pay for something good.  Check in with those who are holding you accountable, let them know how you did.  On Monday, let them know how much you have saved, or how many times you have caught yourself.

Versatility in a jar
As I said earlier, this is a great idea to help yourself save for just about anything.  My son is using a "cuss jar" to save up for an elk hunting trip he wants to take with a budy in two years.  He set his goal, he set his toll and he set a dead line.  Once you save up and get that challenge pack (Shakeology Home DIrect and your home fitness program bundled  together at an average of a $54.00 savings over buying them separate), repurpose your jar, or start another.  This time use it as a reward.  Everytime you complete a workout you put in $1.00.  Maybe you're saving this time for that trip to Disney with the kids, or that second honeymoon with your sweetie, or your next home fitness program.  Whatever you decide, this is a great way to save a little, encourage yourself to drop bad habits or to reward yourself for your efforts.



glossary:
Shakeology - Shakeology is a meal replacement shake, nutrition in a bag.  The most intelligent calories of your day, like 5 trips to the salad bar in one shake.  It averages about $4.00 per shake.  This sounds expensive until you weight the health benefits, the strides it takes to getting you to your goals, against what you pay for a meal.  My son, an emergency room tech, or my sister-in-law, an RN, could both benefit from a meal replacement shake they can grab on the go in a job that doesn't offer regular, reliable sit down breaks for their lunch.  If you go to Subway every day for the special, the $5.00 foot long, you'll save a dollar a day by switching to Shakeology.  It's less than that designer coffee from Starbucks.  It's less than the breakfast special at our local greasy spoon.

Shakeology Home Direct - this program brings you your Shakeology on a keep filled basis, one bag per month so you don't need to remember to re-order.  It also saves you shipping.  Every month.

Challenge Pack - A Beach Body Challenge Pack bundles a home fitness program with Shakeology Home Direct.  The savings for bundling averages about $54 per offer.  The nutrition in Shakeology greatly increases the effectiveness of your home fitness program because, face it, you want FAST results, not just results.

Accountability - when we hold ourselves accountable for our actions we are much more likely to follow through.  This is a great thing about ordering your home fitness program through an independent beach body coach rather than Beachbody.com.  You get that coach for support, motivation and accountability.  The coaching is FREE.  That's right, it costs you nothing.  If you have already ordered through Beachbody and have a coach that does not work with you daily to help you reach your goals, you can change.  As me how.  The support and accountability will get you there.

Remember that you can always find me (Traci Glisczinski-Parrott) on facebook to ask me more questions or for more on my story and my continuing journey to health and fitness.  Find me there to interact daily on the fitter Fitter page by clicking LIKE on the page.   

Mixed Martial Arts goes Combat!

Are you inspired by mixed martial arts?  
Want to burn fat or loose weight?  
Looking for an energetic, fun workout?
Want results in just 60 Days?
Want to workout at home?


Whether you are a beginner, at the intermediate level or at an advanced fitness level, this is the ultimate mixed martial arts–inspired workout program! Get ready to punch, kick, block, and strike your way to an outrageously shredded body with 7 calorie-blasting and muscle-defining workouts.

PLUS, get a FREE bonus workout—LES MILLS COMBAT 30: LIVE—when you buy LES MILLS COMBAT through TeamBeachbody.com or your Coach.

Pre-Order at http://beachbodycoach.com/kashubian

Receive FREE SHIPPING when you preorder by 12/3/2012

Exclusive FREE gift! Get the LES MILLS COMBAT 30: LIVE workout FREE when you purchase through your Team Beachbody® Coach  A $19.95 value.

 LES MILLS COMBAT reveals martial arts "warrior" secrets that help get you lean and chiseled, ripped and shredded in just 60 days!

No only will you get this killer workout, but you get coaching for motivation, support and accountability to get you there, a whole community so you are never alone.  The hardest part is starting and if you've been looking for the time to get started and a killer home fitness program to get started with, this is it!

Combat not quite your thing?  In it for weight training?   Worldwide phenomenon LES MILLS PUMP is here! It's the first-ever at-home version of BODYPUMP®—the incredibly popular series of gym classes created by Les Mills International and taught in 80 countries across the globe.  Done three times a week, this barbell-based rapid weight loss and accelerated strength-training program reshapes a person's entire body extremely fast!

How bad do you want it?

For me the answer was pretty bad.  A series of injuries over the years and long recovery periods after surgery had buried my inner athlete in a layer of fat.  My self esteem was massively low.  The bad economy meant a slow down in heavy industrial construction, my bread and butter, and it seemed like the perfect time to return to school to pursue my lifelong dream of a B.S. in Engineering or Construction Management.  However, those hours of studying behind the computer or at the tech. school meant a return to sedentary life and more pounds.  I hit intermittent jobs while I studied and my carpal tunnel flared up to a point that surgery was no longer an option, it was do it now or deal with long term irreversible nerve damage.  More down time, more weight gain and I felt sloppy fat.   I was also diagnosed with PCOS (Poly Cystic Ovary Syndrome) and this meant my weight gain would be harder to get rid off, this meant staying healthy meant I had to get that weight off.   My confidence was just a cloak I wore to fool everyone, my wardrobe was chosen to hide me.  I hated where I was, I wanted to feel like I did when I was an all conference fast pitch softball catcher and dominated with stolen bases because I was way faster than I looked, way stronger.  Enter INSANITY.  60 days to results?  I can do anything for 60 days.  The toughest home fitness program on DVD?  Yeah, bring it.  Try to make me quit.  This polock does not cry uncle, ever.


Does it work?  You better believe it.  Here are my 60 day results.
Fit Test:                                  Day 1                Day 60
      Switch Kicks                      20                      44
      Power Jacks                       29                      52
      Power Knees                      43                      89
      Globe Jumps                         6                      11
      Suicide Jumps                       6                      16
      Push-up Jacks                     10                      36
      Low Plank Oblique              30                      43
Measurements:
      Waist                                  40"                     34.5"
       Hips                                   43.5"                  41"
       Chest                                  39"                    35.75"
       Thighs (R/L)                     24"/24.5"           20"/20.5"
       Arms (R/L)                   15.5"/14.75"         14.5"/14"
       Weight                               190#                  184#
These are real results.  Yes, with my old injuries I have a lingering percentage of disability, my disability has limitations but I refuse to let that limit me physically.  I minded the safety, I knew my limits and I pushed them while listening to the safety.  If I could not do a move and land safely I did an exercise that I COULD do safely.  I stuck it out and I saw results, encouraging enough results that I became a Team Beachbody Coach.    The day I finished I felt like I was made of awesome and could achieve anything.  I want everyone to feel that way.   Here is my before and after photo.  While I am embarrassed of how I looked before and I still have a long way to go to get to my goal I am proud of my results.

This is real, this works.  I'm going to do another round of INSANITY starting Monday 27 August and I invite you to join me.  Surf here to order your INSANITY or to find my contact information.  I saw results, I saw weight loss, I got stronger, I committed to this home fitness program and I am committed to helping you achieve your goals, too.  Join me, you won't regret it.   Get Fit or Get Out.  Me?  I'm getting fit. 

Find and LIKE me at the fitter Fitter

Have questions for me that you are too shy to ask here?  Want to follow my journey?  Find and LIKE me at the fitter Fitter on facebook.  You can friend me and private message me.  I'm here to help you and the coaching is always FREE.  You can request a FREE sample of Shakeology, talk about finding the best fit in a home fitness program for you or even talk about the coaching opportunity (getting fit and being paid to do it!).