Why Do We Do It???

Hey There! I hope you are having a Wonderful day! I am doing an email series this week on sugar with my members. It is an eye opening ordeal once you start digging into all the side effects sugar has on our bodies. Reading the above facts are staggering, yet, we just keep right on looking for that next sugar high, that temporary fix to ease what ales us. It really is only temporary you know. Some people are even addicts of sugar,in all different forms. So why do we continue to ignore what it is doing to us when it is becoming more and more obvious of it's effects? Well, because we live in a society which is filled with instant gratification. It's true. Think about it for a minute. Why do you reach for that cookie, ice-cream, candy bar, soda pop or brownie? Most of the time you don't even think about it, your in a hurry and you have to get the rumbling of your tummy to stop somehow. You grab you sweets and your off, however, mid day, you crash and burn! And it is even worse if you are not into some sort of consistent exercise routine. Day in and day out you continue to consume massive amounts of sugar without a thought until one day your in the doctors office and they hit you with the worse possible scenerio you can think of. I don't mean to be a downer here, but this is just facts my friends. So why wait until that day comes, why continue to be miserable, sick and tired? There are many avenues to take when you want to cut back on sugar. The one thing you must know in order to succeed is you will be unable to do it alone. You need a support group to help you through it, especially if you are addicted to it. I suppose it is no different than being an alcoholic or drug addict, you have to have your fix before you feel you can move forward. So depending on the severity of your sugar situation, have a buddy or group to support you and then start your journey of cutting back on sugar. You will be amazed at how great you feel. Oh the first couple days will be very hard on you, no doubt about that, but I suggest you wean yourself off the sugars that are bad for you and soon you will be free from sugar. IF you think you can go cold turkey, chances are it won't last because you will find in the future that the very word NO, will set you off and you will go running after what you have been running from. It's a crazy thing, but it is becoming a very large nuisance to society and the obesity rate in America keeps skyrocketing. Very few people realize they are their best investment, but when they do realize it, they take it serious and they spend their money wisely and research the best avenues in order to make wise decisions in that investment. As I wrap up the week about sugar with my members we are going to go on a journey together. IT is a great time to be a member of Brenda's BootCamp by the way! I am only doing this challenge with them and if you know someone that has been coming for awhile and you haven't really seen a difference, your about to! I am including every single member into this upcoming challenge. I am so excited and can't wait to reveal the results to everyone! They are about to triple their investment in themselves! :) Stay tuned to find out what the challenge is as we embark on SUGAR!!!!

Won't Read This...

Good Morning! Today I am going to write about training, specifically in running. For many of you I realize that you may be saying… “Won’t read this, Ha! I’m never going to run”… Yep, I said that too and I heard on good authority that one other well-known boot camp member said that same thing at one point in time and now she’s beating her own time with every race she runs! Once I started running I realized that it is hard, but man I feel good when I’m finished. And running the Rat Race, oh my goodness, such a blast not only running but the company. So for when you make the decision that you are going to give running a try and eventually incorporate it into your weekly BootCamp, FitRanX or Tactix routine, here are a few problems that may hinder your success with running. My favorite shoe is ASICS, so naturally I turn to them for advice and without fail, ASICS delivers. Here is what I read… Problem 1: Too Much, Too Often--If you find yourself out of breath, or completely drained, after every run, you could be pushing yourself too hard. For me, it was knee pain, I couldn't walk and of course I couldn't run until it felt better. When I could run, it wasn’t for very long before my knee started acting up again. Yes, it is possible to over train, and it happens when your body gets pushed beyond its capability to recover. If you run too fast, you can push your body too hard, going beyond the body's capacity to deliver oxygen to your muscles. And in my case, I was putting in too many miles. Over-training can cause injury, sleep disturbance, and even depression. ASICS Solution: Take a Step-by-step Approach. The first step is to manage your pace. Identify a comfortable speed and factor it into your training plan. You can calculate your pace with a simple stopwatch, or training apps like MY ASICS. I'm not crediting the competition, but Nike app works too and I know many of you already have it on your phone. There is also another app I was told about, Couch Potato to 5K. The second step is to manage your distance. If you're looking to run long distances, you need to build up gradually over time. Taking too large of a jump in distance will only lead to injury, and set you back in your training goals. Building a training plan is a great way to help you gradually increase your distance over time and reach your training milestones. Problem 2: The Right Fuel--Diet is essential not only in providing the energy you need when you're running, but also in helping you recover and build muscle. Complex carbohydrates help your body produce glycogen which delivers energy to your muscles while proteins are essential to help repair and build muscles, as well as produce hormones. Then there are fats, vitamins and minerals to factor in. ASICS Solution: Balance Your Diet--Think carefully about what you're eating. In addition to plenty of vitamins and minerals, your training diet should be made up of: •60–65% carbohydrates •10–20% protein •10% saturated fats •10–15% unsaturated fats Problem 3: Not Resting Between Runs--If you are going to continue to run at your best, you need to give your body the opportunity to recover between training runs. ASICS Solution: Take It Easy--It might sound counter-intuitive, but rest is one of the most crucial parts of any successful training plan. Getting adequate rest between training runs gives your body time to repair itself and recover in order to build up your strength over time. Problem 4: Not Enough Sleep--Tiredness is another factor that can affect your performance. Sleep enables phases of the recovery process that there are simply no substitutes for. If you are not sleeping, your body cannot recover and your training will begin to suffer. ASICS Solution: Wind Down Before Bed--Make sure you set aside time to relax before you go to bed. Reading, listening to music, or taking a hot bath are all great ways to wind down and calm your mind before bed. There it is, the most common problems, I assume they are common as I've experienced all 4. Don't do what I did and just jump into running 7 miles and not expect your body to protest. Ha-ha! Running is rewarding and, done properly, along with the reward comes fun! Enjoy! Melissa

This is the scene we are surrounded by. The flood came fast and furious and hard to believe we were the 1 in 1000 yrs., that got hit with this kind of devastation. No one could have predicted it. The positive out of all of this is that the human race comes together and helps their own. There is no thought of can or should I, no, everyone just jumps into action. The clean up will be long and vigourous at best, however, roads will be rebuilt, homes restored and the only sadness is the lives lost. That is the hardest part of all of this. Oh I know that losing all your possessions is hard too, but all of that is replaceable, a loved one just isn't. So I pray for all those who have lost a loved one during this time. There are still people missing today, yet the rescue teams are out in full force to reach all those people and hopefully the number will be 0 missing. This is a short blog but wanted to just let all who see this that all of the folks affected in this Flood of 2013 will be stronger than ever as each person will be surrounded by those who continue to pray, to reach out and to be a stronghold for them. Colorado Strong!

Regular Fitness Analysis? Who needs ‘em? You Do!

When was the last time you evaluated the progression of your fitness journey? When was the last time you met with a personal trainer to have a thorough Fitness Analysis (FA) that went beyond a measurement of your body fat and weight? I’m going to guess that for many of you, a good amount of time has passed since the analysis that was performed at baseline of your fitness journey either on your own or with a professional. Never mind the reasons why so much time has passed, instead, let’s focus on why a regular FA is so important. Whether you realize it or even believe it, an FA done on a regular basis reviews your progression which is of the up-most importance to your on-going success. That being said, let’s get to the benefits! Analysing your progression will be motivating! You will be able to see a consistent record of your fitness progression overtime. Analysing your progression allows yourself or a personal trainer to make recommendations about what you should do next, strength and fitness wise and also with nutrition. With fitness journeys comes plateaus and with a regular FA you will be able to put your journey in overdrive and continue to see results. Analysing the progression of the measurements of Body Fat and Weight are crucial in determining that you are losing weight the right way so you will be able to prevent muscle wasting. Sure the number on your scale at home may be decreasing, but what your scale won't tell you is if your body fat is increasing. This ratio of body fat to weight provides insight to addressing your nutrition and strength work needs. Without this insight, you may struggle with your weight throughout your fitness journey. And finally, you will be able to monitor your blood pressure and heart rate recovery time. So, with all those perks of a regular FA, take advantage! If you are monitoring your progression on your own, be sure to do a little research on the different fitness assessments out there, some take into account strength progression as well as flexibility progression. Also, research the tools offered to give you an accurate body fat to weight ratio. Have an awesome day and I’ll talk to you soon. Melissa

Dream come true!

Have you ever wondered why you are where you are? Are you happy where you are? If your not then why aren't you? There are always choices in life that you make and no one can alter those except you. Many people will try and guide you in the direction they think you want to go but ulimately it is up to you to decide if that is what you really want in life. We all have dreams of what we want. It starts when you are young. Do you remember what you wanted to be when you grew up? Now that your there, are you what you thought you would be? If you are that is AWESOME! But in most cases people don't realize their dream until one day your upon it and living in it! I always wanted to be a teacher and coach basketball. I had no idea that when I got out of school I would be joining the U.S. Army, traveling to Germany, meeting great people and learning skills that I still use today! I never dreamed that I would be working in the insurance industry for 9.5 years, again learning skills I use today. I had jobs in between there too, and each one has prepared me for what I am doing now. I am living my dream. I am, in a way, a teacher and a coach as a personal trainer. I have been coaching youth basketball for the past 12 years too. I am blessed to meet and help others in their fight to be fit and healthy!! Now as I am just upon my four year mark with my business I find myself getting the chance to see my dream expand. I have moved to a bigger facility which means I am able to expand and grow in my business. I look forward to dreaming more and for those dreams to become a reality. I walk in faith daily and I trust God to guide me in my endeavors and He has not stirred me wrong! So I ask you, what is your dream and are you living it?

Cardio Craze Busted!

Good Morning! It has been questioned time and time again, what is the best thing to do for fat loss? I’ve heard, “I run every day” or “do the elliptical multiple times a week but I don’t seem to lose weight or change my body into what I’m looking for, what I am doing wrong?” Well, to be honest I had the same issue until I started working with Brenda and quickly became addicted to her workouts. She let me know what I was doing wrong for the goals I had. The solution was even better than I had hoped. The idea is to spend less time in my basement doing cardio and more time doing weights and circuits. Strength training through circuit workouts and high intensity training works by building muscle and allows little to no rest between sets. By training with little to no rest breaks you are getting your body into cardio mode while building muscle, the best of both worlds! Muscle burns more calories than fat at rest, so for you to increase your metabolism and burn more calories while you sit at work all day, the answer is to build your muscles. Strength training is an important component of any exercise routine that emphasizes fat loss. I, like most women don’t want to “bulk up” so don’t worry, you won’t! Women can build muscle which will be long and lean due to the low level of testosterone we have compared to men. Don’t be afraid to lift weights or do your regular cardio routine because you think you will gain weight. Brenda also taught me that switching your workout routine every few weeks is very important to confuse your muscles so they change. If you do the same thing every day, your body adapts to it and won’t change. I was in the mindset that if I wasn’t sweating for an hour on the elliptical everyday while watching Game of Thrones then I wasn’t “Getting Fit.” Okay, so I did lose 30 lbs. Yeah I know, totally impressive right? Ha-ha, Wrong! I lost 30 lbs. of Muscle! So sad really, I made myself “skinny fat.” I looked better fully dressed but like comedian Jeff Foxworthy so eloquently put it, when the clothes came off I looked like a wet blood hound, nothing was in the right place! Of course he was referring to his 90 year old grandmother, but the image works just as well here. Anyway, the point is if your workout no longer leaves you sore or tired, it’s time to change so you are actually benefiting from it instead of wasting your time. Remember, if it doesn’t challenge you, it won’t change you. Get out there and start adding circuit workouts with weights to your routine and you can do it right here with Brenda and Michelle at Brenda’s BootCamp! Enjoy your day! Talk to you soon, Melissa

Run a Perfect Race

Hello! I hope you all are having a lovely day. In light of this Saturday and the fact that I have never ran a 5K let alone a 10K, I did a little digging and found some tips on running the perfect race. See the thing is, in order to race well you have to train well…Duh. Ha-ha! And everyone knows that I haven’t been running like I should… yeah, my bad. Anyway, except for me, even if you nailed all your workouts, you can still blow everything by tearing around on race morning in a hurried panic. So to make sure your hard training doesn't go to waste, Runner’s World compiled all the advice you need to successfully navigate race day. Their tips start before the start, the finish and after the finish, and--if employed properly--will guarantee a glitch-free race. (Maybe even a PR.) Before the Gun Your pre-race goal should be to arrive at the starting line relaxed and ready to run. Lay It Out The night before, lay out everything you'll need race day on an extra bed or the floor. Travel Light Save yourself the post-race hassle of retrieving your supplies by not checking anything. B.Y.O.T.P (Bring Your Own Toilet Paper…Great Advice!) The longer the lines at the Port-a-Johns, the more likely the potty will be out of toilet paper. Show Your Number Pin your bib on the front of your racing outfit with four safety pins to keep it from flapping around. Secure Your Key Find someplace to stash your car key (note: singular), but not where someone might find it, like in the gas cap, on a tire, or in a hide-a-key under the car (sound familiar?). If the key is one of those bulky computer-programmed jobs, use the valet key instead, and slide it into a zippered pocket, lace it into your shoe, or use a Shoe Pocket, which is a waterproof pouch that Velcros to your laces. You could also hand your keys to a spectating friend--as long as he has a nicer car than yours. Stash Some Cash If you have money with you for an emergency, you won't need it. If you don't, you will. So pin a $10 bill inside your singlet. Bag Yourself They aren't stylish, but plastic garbage bags do keep you warm and dry. Cut a hole for just your head and tuck your arms inside. Warm Up Wisely If possible, warm up by running the first mile or so of the racecourse to get the lay of the land. If you can't do that, warm up on a nearby road or sidewalk, not in a grassy field. Early morning dew can soak through your shoes and socks. Line Up on Time Don't get there first, since the extra wait will only make you anxious. Instead, watch the clock and keep an eye on runners as they fill in behind the start. Then join in. Many races have signs showing you where to stand according to your predicted per-mile pace. Go As a Runner (Ha-ha! THIS ONE CRACKS ME UP!) If you must dress up in a costume, make sure it doesn't extend beyond your body so that it won't interfere with other runners. Elvis jumpsuit? Um, sure. Elvis cape? No. And You’re Off Once the race starts, there's more to think about than just putting one foot in front of the other Wait! Don't start your watch at the gun. Hard to resist, but starting your watch immediately will yield a depressing finishing time since it might take several minutes to cross the starting line. Turn your watch face inside your wrist--to avoid an accidental bump that might activate the stopwatch--then hit the start button when you reach the start so you can accurately calculate your pace. Look For Room As you ramp up to race pace, try to achieve "daylight" between you and other runners, which is basically two full stride lengths. Be Patient Don't bob and weave through the starting pack like a punt returner. You'll waste energy without getting very far. Instead, jog or walk with your arms slightly out to help you keep your balance. And be sure not to follow the guy with the headband who has jumped the curb and is sprinting ahead. The race gods will make him trip. (OMG, too funny!) Drink Second The first water stop in larger races often resembles a crowded subway station at rush hour. As long as you're not thirsty, go ahead and skip it. Pass with Caution (Just so you know…I AM the iPod wearer) Runners with MP3 players likely don't know you're approaching. Steal Some Airtime Look for TV cameras. If you spot one, move into an open space and simply point at it. Waving and shouting signals desperation. Slow Down on the Side If you need to slow your pace, do so gradually and move to the right side of the road, again making sure you don't cut anyone off, like the ex-Georgia Tech linebacker behind you. Hold the Hoorays Sure, it's easy to get animated when you're a couple of miles from the finish. You're almost there. Yet yukking it up expends a lot of energy. Happy Endings As you cross the finish line, you're not quite done yet: the finishing chute stretches ahead Keep Moving Once across the finish line, runners are all striving toward a common goal--a cold drink and a shower. If you don't keep moving forward, you'll likely get knocked around. Take the Wrap Worn like a cape, Mylar race blankets keep the heat in. And if you're offered a sticker or piece of tape with the cape, use it to secure the blanket at the neck so that you can keep your hands free. Note: It doesn't matter which side of the blanket is in and which side is out. It traps your body heat either way. Ditch the Chip If you've used one of those secure plastic ties to attach your chip to your shoe, it takes the volunteers about two seconds to get it off. Another efficient way is to lace the chip into the shoe just below the knot so all you have to do is untie your shoe to get it off. If the chip is laced farther down, below the eyelets and along the tongue, you'll have to unlace the shoe to remove the chip. This will stop you cold. Drink Up Even though you are no longer running, you need fluids to rehydrate and recover. Take some and keep moving. Wear Your Hardware Drape your finisher's medal around your neck. You need your hands for other things as you continue to move through the chute. Just make sure to take off the medal sometime in the next month. Eat. A Little Get yourself some food, but "just your share. You need carbs to begin post-race recovery, not to feed your entire extended family. Besides, stopping for extra food will only slow things down. And any leftover food is often given away to a charity, like a local food bank. Find Your Family Have a prearranged spot to meet up with your family and friends after the race. Anything solid and immovable is best, like a tree, the front steps of a building. Don't suggest something like the middle of a field, which could be jam-packed with runners come race day. Next, make sure you spot your group before they see you. Now start limping (cue the sympathy violins). But do so with a huge smile on your face. Good Luck to Everyone! And Future Good Lucks to the Future Runners! Melissa