I say LIVE LIFE NOW. Be the best person you can be right now! Follow your passions, and be kind to yourself.
And exercise because:
You love and respect yourself and want to be fit and healthy.
You want to feel confident, be in control of your life, and be a happier person.
Everyone around you will benefit.
You will work out stress, and you will sleep better.
It is as necessary as breathing!
Be conscious and commit to making this day your very best day!
. . . And all that starts by PUSHING PLAY!
Thursday, April 29, 2010
How I Overcame Compulsive Overeating
How I Overcame Compulsive Overeating
By Debbie Siebers, creator of Slim in 6®
My biggest challenge in life so far has been conquering my compulsive eating habit. I remember so clearly the hopelessness I felt because I had no control over my impulses. I would literally sit down to a pint of Häagen-Dazs® every day and swear that tomorrow I would start my diet. There are also vivid memories of me downing an entire bag of Chips Ahoy!® chocolate chip cookies and an entire big bag of Doritos®! I had those moments of sitting in my car, opening a jar of peanut butter, and polishing off almost half of it, and then driving to a fast food place for a burger and fries. And let's not forget the CHEESE! I am a Cheesehead, after all, and I would eat blocks of it at a time.
When I think of that now, it truly makes me sick to my stomach. How could my poor body handle that? No wonder my digestion was so screwed up and I have cellulite so bad—even now. You can't possibly expect to abuse your body like that and put such demands on your digestive system and not have major issues. I remember jogging around my block at 4:00 AM, desperate to burn off those calories, and then dropping down to the ground into a heap of tears praying for control and the strength to get my life on track. I do know that I was eating out of emotion—not knowing how to cope with certain feelings I was having.
I knew I had to confront my demons head on and figure it out. I'm not sure of the exact moment I decided to change. It was an accumulation of emotion and just being fed up with feeling and looking bad. Enough was enough! So, I joined a support group and through that program I learned how to eat properly. I learned about portion control.
Growing up, I was never taught any of those things. My mother had been severely overweight when I was growing up, and she loved to bake. And I mean BAKE EVERYTHING you can possibly think of. I would wake up every Saturday morning to hot chocolate chip cookies, gooey brownies, pies, homemade bread, you name it. I would stuff myself until I couldn't eat another bite. Having that support group made me accountable and got me on track. The first 12 pounds came off pretty easily. Then, it was a bit slower, but because I stuck with the program, it consistently came off.
When I moved to Los Angeles at 21, I was on my way to better health and felt more in control. I was a secretary at that time, so I sat most of the day. I definitely had bumps and challenges along the way, but I was determined to get the once lean, fit body back that I had when I was in high school as a cheerleader, gymnast, and sprinter! It was when I joined a gym and began working out with weights that I really started to see the changes. Unfortunately, I made a lot of the mistakes that many women do when they don't really understand how to exercise properly. I worked with heavy weights and didn't do enough cardio. So I got really strong, but I was very bulky! Also, I still was in the bad habit of eating three big meals a day instead of small little mini-meals throughout the day. It really wasn't until I was in my late thirties that I figured it out.
The last thing I needed to get control of was my love for sweets, and it wasn't easy . . . I decided to just starve myself of all carbs and sugars for about 2 weeks. It was truly amazing what happened. I sincerely didn't crave them anymore! I would never have believed in a million years that I would actually desire a delicious piece of fish with vegetables over a pizza!
I think having so much energy and feeling my body toned and lean also gave me extra incentive. Then, when I became a personal trainer at the gym I was working out at, I was literally exercising with my clients all day long doing ab and midsection routines with them. Before I knew it, my waist was tiny and my abs were ripped. I had a six-pack for the first time, and I was pumped!
Now if I really want to have a chocolate chip cookie, I'll have one . . . but only one. And sometimes, I don't even eat the whole thing. I am satisfied with a bite or two. For me, it was a major shift in the way I associated and looked at food. Also, the more educated and aware I became, the easier it was to treat my body with respect. I got into "right-thinking" mode and didn't want to sabotage myself anymore. Some of the tools that helped me along the way were thought-provoking, motivational, and inspirational books and tapes that would put me in the present moment. Now, there is such a wealth of extra support at your fingertips. Beachbody® has developed such an amazing community that you're crazy if you don't take advantage of it.
Get involved in the live chats and the Message Boards. Join the WOWY SuperGym®. Keep that journal every day to help you stay accountable. Empower yourself with knowledge and invest in YOU! You deserve it. You deserve to be happy and healthy! I know if I could do it, you can, too . . . we are all here to help cheer you on and support you to live your best life!
Now . . . GO PUSH PLAY!!
XXOO,
Debbie
Join My Beachbody Team at www.TurboNancy.com
By Debbie Siebers, creator of Slim in 6®
My biggest challenge in life so far has been conquering my compulsive eating habit. I remember so clearly the hopelessness I felt because I had no control over my impulses. I would literally sit down to a pint of Häagen-Dazs® every day and swear that tomorrow I would start my diet. There are also vivid memories of me downing an entire bag of Chips Ahoy!® chocolate chip cookies and an entire big bag of Doritos®! I had those moments of sitting in my car, opening a jar of peanut butter, and polishing off almost half of it, and then driving to a fast food place for a burger and fries. And let's not forget the CHEESE! I am a Cheesehead, after all, and I would eat blocks of it at a time.
When I think of that now, it truly makes me sick to my stomach. How could my poor body handle that? No wonder my digestion was so screwed up and I have cellulite so bad—even now. You can't possibly expect to abuse your body like that and put such demands on your digestive system and not have major issues. I remember jogging around my block at 4:00 AM, desperate to burn off those calories, and then dropping down to the ground into a heap of tears praying for control and the strength to get my life on track. I do know that I was eating out of emotion—not knowing how to cope with certain feelings I was having.
I knew I had to confront my demons head on and figure it out. I'm not sure of the exact moment I decided to change. It was an accumulation of emotion and just being fed up with feeling and looking bad. Enough was enough! So, I joined a support group and through that program I learned how to eat properly. I learned about portion control.
Growing up, I was never taught any of those things. My mother had been severely overweight when I was growing up, and she loved to bake. And I mean BAKE EVERYTHING you can possibly think of. I would wake up every Saturday morning to hot chocolate chip cookies, gooey brownies, pies, homemade bread, you name it. I would stuff myself until I couldn't eat another bite. Having that support group made me accountable and got me on track. The first 12 pounds came off pretty easily. Then, it was a bit slower, but because I stuck with the program, it consistently came off.
When I moved to Los Angeles at 21, I was on my way to better health and felt more in control. I was a secretary at that time, so I sat most of the day. I definitely had bumps and challenges along the way, but I was determined to get the once lean, fit body back that I had when I was in high school as a cheerleader, gymnast, and sprinter! It was when I joined a gym and began working out with weights that I really started to see the changes. Unfortunately, I made a lot of the mistakes that many women do when they don't really understand how to exercise properly. I worked with heavy weights and didn't do enough cardio. So I got really strong, but I was very bulky! Also, I still was in the bad habit of eating three big meals a day instead of small little mini-meals throughout the day. It really wasn't until I was in my late thirties that I figured it out.
The last thing I needed to get control of was my love for sweets, and it wasn't easy . . . I decided to just starve myself of all carbs and sugars for about 2 weeks. It was truly amazing what happened. I sincerely didn't crave them anymore! I would never have believed in a million years that I would actually desire a delicious piece of fish with vegetables over a pizza!
I think having so much energy and feeling my body toned and lean also gave me extra incentive. Then, when I became a personal trainer at the gym I was working out at, I was literally exercising with my clients all day long doing ab and midsection routines with them. Before I knew it, my waist was tiny and my abs were ripped. I had a six-pack for the first time, and I was pumped!
Now if I really want to have a chocolate chip cookie, I'll have one . . . but only one. And sometimes, I don't even eat the whole thing. I am satisfied with a bite or two. For me, it was a major shift in the way I associated and looked at food. Also, the more educated and aware I became, the easier it was to treat my body with respect. I got into "right-thinking" mode and didn't want to sabotage myself anymore. Some of the tools that helped me along the way were thought-provoking, motivational, and inspirational books and tapes that would put me in the present moment. Now, there is such a wealth of extra support at your fingertips. Beachbody® has developed such an amazing community that you're crazy if you don't take advantage of it.
Get involved in the live chats and the Message Boards. Join the WOWY SuperGym®. Keep that journal every day to help you stay accountable. Empower yourself with knowledge and invest in YOU! You deserve it. You deserve to be happy and healthy! I know if I could do it, you can, too . . . we are all here to help cheer you on and support you to live your best life!
Now . . . GO PUSH PLAY!!
XXOO,
Debbie
Join My Beachbody Team at www.TurboNancy.com
Friday, April 23, 2010
Double-Duty Boost
Blast thorugh a tough workout with the power pairing of "GREEN TEA" & "WHEY PROTEIN" By: Tosca Reno & Jerry Kindela (Oxygenmag.com April 2010)
GREEN TEA PROTEIN SHAKE
Ready in 5 minutes - makes 1 serving
1 Large Cup Green Tea, steeped from two bags
2/3 Cup Unsweetened Applesauce
1 Tbsp Ground Flaxseed
1 Scoop Whey Protein Powder
Pinch Cinnamon
Ice Cubes
Place all ingredients in a blender and blend thoroughly.
Nutrients per serving:
Calories:240, Total Fats:3g, Saturated Fat:1g, Trans Fat:0g, Cholesterol:40mg, Sodium: 50mg, Total Carbohydrates:33g, Dietary Fiber:6g, Sugars:23g, Protein:23g, Iron:1mg
Whey Protein - for muscle - For optimal results drink half of this shake before your workout and save the other half for afterward.
Green Tea - Catechins in green tea have been shown to dilate your arterial lining just 15 minutes after drinking! Improved vascular function allows your body to better reload your muscle cells with the fuel it needs immediately for muscle-building energy.
Flaxseed - Omega-3 essential fatty acids, found in flaxseed, help minimize potential muscle soreness brought on by postworkout inflammation.
GREEN TEA PROTEIN SHAKE
Ready in 5 minutes - makes 1 serving
1 Large Cup Green Tea, steeped from two bags
2/3 Cup Unsweetened Applesauce
1 Tbsp Ground Flaxseed
1 Scoop Whey Protein Powder
Pinch Cinnamon
Ice Cubes
Place all ingredients in a blender and blend thoroughly.
Nutrients per serving:
Calories:240, Total Fats:3g, Saturated Fat:1g, Trans Fat:0g, Cholesterol:40mg, Sodium: 50mg, Total Carbohydrates:33g, Dietary Fiber:6g, Sugars:23g, Protein:23g, Iron:1mg
Whey Protein - for muscle - For optimal results drink half of this shake before your workout and save the other half for afterward.
Green Tea - Catechins in green tea have been shown to dilate your arterial lining just 15 minutes after drinking! Improved vascular function allows your body to better reload your muscle cells with the fuel it needs immediately for muscle-building energy.
Flaxseed - Omega-3 essential fatty acids, found in flaxseed, help minimize potential muscle soreness brought on by postworkout inflammation.
Wednesday, April 21, 2010
A Great Workout Deserves a Great Snack!
If you're like me, you sometimes need a little energy booster before or after you work out. After all, exercise is hard work!
When you're grabbing a snack before or after your workout, remember to pick something that's healthy! You don't want to replace all the calories you're either going to burn or have just burned! Some options are veggies, fruit, part-skim cheese sticks, low-fat cottage cheese or yogurt, a piece of toast or a small bagel, some whole-grain breakfast cereal, and a piece of pita with hummus or bean dip. These are all smart, low-calorie ways to replenish your energy.
Remember to stay hydrated, too! Water is always the best choice, so drink plenty before and after you work out. If you need something with a little more substance to keep you going, try a glass of skim milk! It has the nutrients you need, but it doesn't have all the sugar you'll find in those fluorescent-colored energy drinks. Now, that's the way to hydrate!
Morning Stretch with Denise Austin
When you're grabbing a snack before or after your workout, remember to pick something that's healthy! You don't want to replace all the calories you're either going to burn or have just burned! Some options are veggies, fruit, part-skim cheese sticks, low-fat cottage cheese or yogurt, a piece of toast or a small bagel, some whole-grain breakfast cereal, and a piece of pita with hummus or bean dip. These are all smart, low-calorie ways to replenish your energy.
Remember to stay hydrated, too! Water is always the best choice, so drink plenty before and after you work out. If you need something with a little more substance to keep you going, try a glass of skim milk! It has the nutrients you need, but it doesn't have all the sugar you'll find in those fluorescent-colored energy drinks. Now, that's the way to hydrate!
Morning Stretch with Denise Austin
Tuesday, April 20, 2010
Why should I schedule my workouts in advance?
Because it helps you get fit. Studies have shown that people who schedule exercise sessions like any other important appointment are far more successful at sticking to a consistent, effective fitness program. When you stop treating your workout as just something you'll try to get around to, you're much less likely to skip it.
What's more, it just makes things easier. When you add the information in advance, you'll know exactly what workout routine you'll be doing and how long it will take, and you'll have a continuing record of your workouts that lets you know where you are and helps keep you motivated.
Last but not least: When you schedule and complete daily workouts in SuperGym, you're automatically entered to win cash and prizes in the Daily Sweepstakes! How's that for motivation?
Visit my site www.TurboNancy.com & join my team today!!
Thursday, April 15, 2010
A great eight hours of slumber, try:
Cutting the Noise: If your bedroom isn't a quiet sanctuary, block out noise with earplugs or a source of "white noise," like a fan or an air conditioner.
Removing the TV: You may feel as if you have to watch TV to fall asleep, but watching it in bed or even on your couch might prevent you from getting a good night's sleep. A disturbing newscast could leave you feeling agitated or anxious rather than relaxed. Laughing at a funny TV show may wake you up, rather than help you doze off. So, shut off the tube and go to sleep in peace!
Putting Away the Laptop: "Just one more e-mail..." Does that sound familiar? Working on your laptop or Blackberry in bed can get in the way of your much-needed rest. Besides, do you really want to dream about work?!
Curbing Your Puppy (or Kitty) Love: If you're an animal lover, and you let your pet sleep with you. He or she might be to blame for poor sleeping patterns. Sharing your bed with a furry friend can be disruptive, and if you're already sharing your space with a partner, you're sleeping in some cramped quarters! Consider purchasing a pillow or pet bed for your four-legged friend.
Bettering Your Bed: Believe it or not, your mattress, pillows, and bedding can affect the quality of your sleep. A lumpy old mattress may not support your back or neck, while a an overly stiff mattress can do more harm than good (despite what most people think), causing back pain instead of alleviating it. If your pillow is synthetic rather than feather, it may hold five times as much dust mite fecal matter, which can aggravate asthma symptoms. As for your bedding, find something soft and comfortable, and make sure you wash your linens at least once a
week.
With these simple improvements, you're sure to enjoy a much more restful night's sleep right away.
Removing the TV: You may feel as if you have to watch TV to fall asleep, but watching it in bed or even on your couch might prevent you from getting a good night's sleep. A disturbing newscast could leave you feeling agitated or anxious rather than relaxed. Laughing at a funny TV show may wake you up, rather than help you doze off. So, shut off the tube and go to sleep in peace!
Putting Away the Laptop: "Just one more e-mail..." Does that sound familiar? Working on your laptop or Blackberry in bed can get in the way of your much-needed rest. Besides, do you really want to dream about work?!
Curbing Your Puppy (or Kitty) Love: If you're an animal lover, and you let your pet sleep with you. He or she might be to blame for poor sleeping patterns. Sharing your bed with a furry friend can be disruptive, and if you're already sharing your space with a partner, you're sleeping in some cramped quarters! Consider purchasing a pillow or pet bed for your four-legged friend.
Bettering Your Bed: Believe it or not, your mattress, pillows, and bedding can affect the quality of your sleep. A lumpy old mattress may not support your back or neck, while a an overly stiff mattress can do more harm than good (despite what most people think), causing back pain instead of alleviating it. If your pillow is synthetic rather than feather, it may hold five times as much dust mite fecal matter, which can aggravate asthma symptoms. As for your bedding, find something soft and comfortable, and make sure you wash your linens at least once a
week.
With these simple improvements, you're sure to enjoy a much more restful night's sleep right away.
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