Category

Core Training

Randomize the Routine with Exercise Bingo

By | Challenge, Core Training, Flexibly, Health, Lifestyle, Mindset, Strength, Uncategorized

We all know that breakfast is the most important meal of the day, but what some people fail to realize is that morning workouts can be just as important. Just as eating a hearty breakfast boosts your metabolism, morning workouts keeps your body staying fit much easier.  You can also think of it as “just getting the much-needed exercise out of the way”, so you’re free to enjoy the rest of your day knowing that you’ve done your body some good.

If you’re not able to make exercise a part of your morning routine, that’s okay, because what really matters is that you find a schedule. Experts offer tips on finding the best time of day for your workout, and if you work out often enough at the same time it will become a habit. Morning workouts are ideal because it’s easier to make a habit out of them, but if you find yourself being able to exercise more in the afternoons, or in the evenings after work, then by all means, stick to it!

Let’s face it though, these workouts can be pretty monotonous especially if you only do the same workouts every day. If you need a little help with varying your workouts, you may want to try building yourself a custom workout card and playing Exercise Bingo. Bingo’s been used to help improve skill variety in different sports ever since it saw renewed popularity thanks to the internet, Free Bingo Hunter shows that the game has been adapted by hundreds of sites to fit different themes from Deal or No Deal, to Greek Gods and Goddesses. Two years ago, a funny game called Flip Over Gymnastics Bingo also made rounds in time for the London Olympics. You can try to use the game to randomize your own workouts to avoid monotony.

The first thing you need to do is make a list of five exercises that target each of the following: Arms, Back, Chest, Core and Legs. Arrange these in a bingo card, number each column from 1-5, and at the start of the week take out your card and roll a die for each column.  Keep track of the exercises that correspond to the numbers you rolled. At the end of each round you should have five exercises, one for each category.  By the end of the game, you should have a set of exercises for each day, which will serve as your workout plan for each day of the work week. Should you roll a six for any of the categories, you’re free to choose from the workouts yourself. You can make a new bingo card every week, or reuse the same set of exercises until you feel you’re ready for more intense workouts.

Here’s a sample Exercise Bingo card:

workout-bingo-card

 Guest Post by Anne Wilson

Your Free Fat-Burning Recipes and Meal Plan!

By | Abdominal Training, Body Assessment, Core Training, Flexibly, Health, Lowerbody toning, Nutrition, Recipes, Strength, Uncategorized

I hope you enjoyed the crazy-effective but surprising way to help flatten your abs, which you can do any time, any place!

If you missed the video, click here to watch it now! Also, click here to download your free copy of our fat-burning menu and recipes. This simple menu is gluten-free and offers dairy-free options. It is based on nutritious, whole foods and does not require you to starve yourself or count calories! I guarantee that you will lose weight and feel better, even if you follow it for just one week.

1_Butt

I also want to share two more of my favorite workouts that target your butt and abs—two “problem” areas that most women want to tone >>> Click here for these unique exercises.

Doing targeted exercises like these is a great way to tone your muscles and burn fat. But they are only part of the solution to a fit, lean body. I believe there are four crucial (but simple!) pillars of success that are absolutely essential to have the body that you want, to be able to do the things you want to do, and to keep it that way for a lifetime.

 

 

 

 

 

5 Exercises You Can Do To Burn Fat This Summer

By | Abdominal Training, Body Assessment, Cardio Workouts, Core Training, In-home workouts, Lowerbody toning, Mindset, Moms, Mothers, Uncategorized

Finding fun and new exercises that will burn fat can be challenging. I want to take the guess work out of that for you by sharing a video that I filmed awhile back on CBS with Mary, one of my clients. Pay attention especially to the first exercise, I think it will make you laugh. These exercises can be done indoors or outside, so you can get out and enjoy the beautiful weather.

Since this aired on CBS, Mary has become a holistic nutritionist and has created insanely delicious, simple, and local menu plans for her clients, as well as mine. Mary has created dozens of recipes that are designed to coincide with the timing of all the great fresh produce coming out at our Madison area Farmer’s Markets. Along with shopping lists for the farmers market, she also provides grocery store lists in case you can’t always make it to the local farmers market.

This collection of recipes form a well-balanced, customized menu plan –just like the healthy, balanced eating plans I recommend in my book.

In Madison we have a huge 28 Day “Fresh Start” Summer Challenge that begins this Saturday, May 31st! Click here if you are local to Madison and want to join the challenge and receive her recipes as well as, unlimited workouts, prizes, daily challenges, accountability groups and so much more.

Is there a virtual option? I wasn’t planning on offering a virtual option, but I have been receiving emails and FB messages pleading for a virtual option, so I have come up with a virtual option to the “Fresh Start” Summer Challenge.

In this virtual option you will receive:

  • the “Fresh Start” Farmer’s Market eating plan
  • access to 8 online bodyweight workout videos from my trainers (same as previous challenges)
  • access to our daily challenge calendar and point system
  • private access to our Facebook group where you can share, ask questions and be encouraged during your challenge.
  •  support from an accountability partner
  • other fun bonuses!

This eating plan that Mary created would probably be over $100 if you had her personally create it for you! In this challenge you can get the eating plan plus all the workouts from my awesome trainers, along with the support of our community. This virtual program will be offered for a one-time payment of only $19.  Join the Virtual Fresh Start Here!

Most of these workouts are less then 10 minutes in length and we even have a yoga routine in there for you. You will receive points for doing things that support your healthy behavior, to increase the fun and competition factor.

Click here to get started right now 

 

You Are Never Too Old To Start Exercising

By | Body Assessment, Core Training, Health, Lowerbody toning, Mindset, Uncategorized

This video really inspired and reminded me that age is mostly just a number and that no matter your age you can improve and transform.  Sonny was in his mid 40’s before he ever picked up a weight and started working out.  Now it has become a core part of who he is and what he stands for.

I want you to think about your life.  What is something you can start doing that you might have thought you were too old to start.  Lets start redefining age and what it means to grow older.

Pinks Workout Routine (Grammys)

By | Abdominal Training, Cardio Workouts, Core Training, Fit Moms For Life DVD, In-home workouts, Lowerbody toning, Mindset, Transformations, Uncategorized

Pink 2Did you watch the Grammy awards last night? I only flipped by it to see Pink have an incredible performance (youtube it). Many of my clients went to see her recently in Milwaukee and confirmed what everyone saw last night. Pink’s body is insanely strong, toned, and athletic.

As someone who has trained thousands of moms, I am always curious to find out what others have done to bounce back after having a baby. So I did some research and here is what I found. I have good news and bad news for you.

Bad news…

Pink workouts 1.5 to 2 hours 6 days a week.

Good news…

Based on my experience she could still look and perform like that in half the time or less. In other words, I believe she is spending an extra 45 to 75 extra minutes per day that she could be doing something else. My guess is that because this is her life and career she doesn’t want to leave anything to chance, hence the extra time spent at the gym. Each day Pink breaks up her body parts for strength training. One day might be chest and triceps, then the next shoulders and back. This allows her to spend more time on each body part and also allows her to lift 5-6 days per week.

Pink also spends about an hour each day doing cardio. I would guess this cardio is reduced on days where she is performing since that is a tremendous amount of exercise in itself. It looks like she mixes her cardio up with steady state cardio and HIITs (speed intervals). Pink also puts a big focus on short core circuits to tighten her stomach muscles after her baby. Very similar to my Got Core DVDs. She supplements all of this with kickboxing and hot yoga.

Two hours per day just isn’t practical for most moms, considering time is their #1 reason why they don’t exercise. This is the reason why none of my workouts last more then 30 minutes. I believe 80-90% of the same results can be achieved in that amount of time than a 90-120 min session.

A couple days ago I announced that I just filmed 12 more workouts and that I am offering a huge discount on the original 12 DVDs I created a couple years ago to make room for the new ones. The new ones are only going to be made available for the alumni of our Fit Moms For Life 6 Week Challenge. The original DVDs sold for $39 each. I am going to discount these DVDs to just $25/DVD. The only “catch” is there is a 4 DVD minimum.

Each DVD contains:

  • 30 minute muscle toning strength training workout
  • 10 minute fat torching burst training workout
  • 12 minute tummy toning core workout
  • 5-7 minute stretching routine
  • 15 minute nutritional session
  • 10 minute interview with the mom who you have just worked out to

This deal will only last one week, so take advantage of this right now if you are looking to add some great workout DVDs to your collection. These DVDs progress from #1 up to #12. If you want to have one of the 100 sets that are available reply to this email and let me know if you want all 12 or which ones you need. If you order 6 or more I will cover the shipping for you.

If you have any questions feel free to email me at dustinmaherfitness@gmail.com.

Here is just one of the many 100’s who have seen life changing results from these DVDs.1 Pink

Whether you are looking to have a body like Pink, or just more energy and a clearer mind, I would love to help, so feel free to reach out.

If you like the idea of very short body part training workouts. I have created 12 workouts that are body part specific that last 8-15 minutes each which allows you to lift everyday. This program is called Bun Guns Back and Shoulders and you can click here to order it.

Next week I will sharing with you what Pink eats and talking much more in depth the following two weeks on nutrition.

Is Gluten Causing You to Gain Weight?

By | Body Assessment, Core Training, Killer Kurves, Mindset, Nutrition, Uncategorized

Join Tracie Fountain‘s Gluten Free Presentation via an online webinar for anyone in the world to tune in. More information below!

I’m also  providing some free workouts you can do at home over the next couple days!

Are your kids going crazy? Here is a workout with them also.

Tracie Fountains’s Gluten FREE Seminar titled, “Is it Causing You Weight Loss Resistance?” is scheduled for tonight Monday, January 6th from 6:30 pm to 7:30 pm CST. Register by clicking here!

I know…I know – You may be wondering what’s up with all the gluten free diet information out there? You may be thinking…is this another fad? Join us on Monday, January 6th at 6:30 PM to learn why this specific food may be causing health issues in your body and even weight loss resistance.

1_PlateYou will learn:

  • What gluten is
  • What foods contain it
  • How it affects the body
  • Why it is becoming a problem for many people

We only have 100 spots available so register and make sure to get on early. Register by clicking here

We still have spaces available for Killer Kurves, if you haven’t gotten a chance to watch this inspiring video this might be a great time to watch it and share it with someone else. Click here to watch it now

5 Eating Tips To a Flatter and More Toned Stomach | Plus Name Your Own Price Sale!!

By | Abdominal Training, Core Training, Nutrition, Uncategorized

Yesterday, I shared with you 20 plus core exercises that will get your stomach and beyond in the best shape it has ever been, guaranteed. I then took it a step further and did something I have never done and allowed you to make me an offer on my #1 selling DVD system called Got Core. It retails for $29.99 but I am accepting any reasonable offer and will get the DVDs shipped out immediately. Many dozens of you have taken me up on my offer over the past 24 hours.

Click here to make me an offer

Yesterday, I mentioned that abs are also made in the kitchen, so here are 5 nutrition tips to lose fat around the midsection.

#1 Reduce added sugars from soda, juice, candy, ice cream, and pretty much anything processed.

#2 Avoid all FAKE sugars, they come in the forms of SUCRALOSE and ASPERTAME primarily. Fake sugars make you crave even more sweets.

#3 Don’t eat anything that has the words “enriched” in the ingredients label. It automatically means it has been stripped of its goodness and supplemented with factory madeOrganicFood vitamins and minerals.

#4 Bump up your protein content. Protein makes you feel fuller, reduces the glycemic index of food, and burns lots of calories in the digestion of it.

#5 Eat more healthy fats. Fats will keep you feeling full, and help maintain your fat burning hormones. Some good fats to be eating are coconut oil, avocados, olive oil, grass-fed butter, raw nuts, fish and fish oils.

If you implement these 5 strategies I can all but guarantee you will feel better, your jeans will be looser, and you will have more energy. Getting back to the Got Core DVDs, what I didn’t tell you is that I am including a fat burning eating plan with the workouts. So not only are you getting 8 complete 15 minute core workouts on two DVDs, but you are receiving a complete menu/eating plan.

Tracie, our nutritionist has provided you with 36 meals and snacks that are simple to prepare and delicious. Besides the meals and recipes, I am giving you a list of 50 healthy snacks that you and your kids will love. Lastly, a couple years ago I came up with 108 different things you can do to make this your healthiest year ever. Think of it as a challenge of the week sort of thing. You will get all of these bonuses, when you “name your own price” for the 2 DVD Got Core set and all the bonuses.

got-core-upright-graphicClick here to name your price and receive bonuses instantly

I mentioned this yesterday, but I am not limiting the number of DVDs you order for Christmas gifts all I ask is that you don’t go and try to resell them online for a profit. Thanks! Click here to get your abs really tight and flat.

 

20 “Core” Exercises To Get You Through The Holidays… Plus Name Your Own Price Sale!

By | Abdominal Training, Core Training, Uncategorized

Dustin I want a flat stomach, how do I get it?

OR…

I keep hurting my back and my doctor/PT says I need to strengthen the core how do I do that?

OR…

I am a runner or play other sports and after 15-20 minutes of activity, I feel like more core isn’t able to keep up, what can I do?

These are just a few of the questions I get related to core training.  I have obsessed about the subject since I was 13 years old. Read pretty much every book on the subject, 1 a dustindone so many core DVDs, and studied it in college and created fitness classes around core training specifically. I was even nominated and received an honorable mention in a national “abs” contest – haha the vanity in that. Luckily, I am mostly over the vanity of a flat stomach (but still want to keep a good six-pack up), and more concerned about making sure the core is functional to protect my back from getting injured.

I created a youtube video for you from one of my “Got Core” classes that I taught awhile back. It will give you at least 20 exercises that yougot-core-upright-graphic can start doing today to strengthening your core.  Click here to watch the video

I don’t believe it to be a coincidence that my #1 selling DVD of all time is my 2 disk DVD set called “Got Core.”  It has sold thousands of copies all over the world, and testimonials have come in from as far away as Europe and South America. On the surface it contains over 50 exercises that target the area, but it is much more then that…It is 8 workouts, each only 15 minutes long (who can’t create 15 extra minutes 3X/week). The workouts start out very basic and simple (to the level my 65 year old mom could do), and they slowly progress to level 8 which will challenge the most fit. [side note] I had my NFL friend try and he couldn’t do the hardest level.

The DVD set retails for $29.99 plus $4.99 S&H. A great value I must say and thousands have agreed with their pocket books. But for the Christmas season I want to try something I have never done before. I want to let you name your own price.  All you need for these workouts is a stability ball (55-65 cm will do) and maybe a weight for an extra challenge, but that is it.

Make a reasonable offer based on what you think they are worth to you, and I will have them shipped out. (If you feel like they are worth more then $29.99 feel free to offer more 🙂 )  Make me an offer!  With Christmas around the corner this could make a great stocking stuffer, so I am allowing you to get as many copies at that price, but I want to ask that if you do that, you won’t go and turn around and sell it on ebay, or other reseller site for a profit.

Flat stomachs are also made in the kitchen, click here for five tips to a flatter stomach.

 

It is OK To Be Scared…

By | Behavior Change, Cardio Workouts, Core Training, Fit Moms For Life Book, Lowerbody toning, MamaTone, Transformations, Uncategorized

DustinI can’t tell you how many times I hear, “Dustin, I really want to get in shape and feel better,  I’d like to join one of your programs but I am scared I will (fill in the blank).”  The most common answer is, I am scared I will fail or I will give up. Doing something different or uncomfortable is scary, stressful, and nerve-racking, but the alternative to that comfortable, boring, stagnant, isn’t pleasant either.

An example from my own life. I am scared…

If you have been reading my newsletters for the past few months you are aware that I have launched a brand new facility called the Fit Moms Transformation Center.  At the same time my team launched the FM4L 6 Week Challenge in 65 communities around North America.  I’ve been coordinating all this while still teaching 20 plus classes each week.  In one week alone I hired 8 new people.

I am scared…

-I am scared I can’t keep up the 16 plus hour work days that I am putting in.

-I am scared that I won’t be able to generate enough new clients to pay the very high rent at the beautiful space (for the past 7 years no fitness place has been able to pay their rent).

-I am scared that I have people joining my team/mission who are leaving cushy 6 figure careers to pursue a dream of longing to help as many moms be as healthy, connected, and happy as possible.

I am scared of failure…

Can you relate to this in any area of your life?  So what can you do, and what am I doing to get through this challenging time in my life? I first ask myself the question, “What is the worst thing that could happen?”  If you are scared to start a new eating and exercise program, the worst that might happen is that you fail again, your friends think you are crazy, your kids complain about the healthy food, or you waste a few dollars.  To me all these things aren’t too serious compared to the potential and highly probability towards the upside.

Second question I ask myself is “WHY” do I want to do this?

You need to have a HUGE why.  People who are close to me were shocked when I decided to open up such a large Transformation Center.  They knew this wasn’t my first desire, but I felt I owed it to all my long-time clients.  I wanted  to give them the space they deserved, and they had been requesting it for some time now.  I also felt I owed it to my community (Madison), which has been so good to me.  I wanted to offer a safe place for the family to come in such a way that I didn’t see being offered other places.Fit MOms

For the FM4L 6 Week Challenge and everything that entails my “why” is even more massive…  I know based off of research, personal conversations, and experience that we are “starving” for meaningful relationships in our lives.  Being unhealthy, overweight, low-energy sucks, but if you have great relationships it doesn’t suck nearly as bad.  Fit Moms For Life is all about creating nutrition and exercise programs that connect women to one another and help facilitate those relationships.

One other big question I ask myself is who can I talk to, work with, hire, or get mentored by who has done what I am looking to do?

This one is so huge…

I would rather take someone’s painful and expensive lessons and learn from them instead of having to go through them myself.  Each year I invest upwards of 50K in seeking mentors, coaches, seminars, books, etc.  I would rather live in my small one bedroom apartment at 30 years old and be able to invest in coaches rather than live in a 6,000 square foot home and not be able to continue to grow as a person through personal development.  My coaches and mentors have been where I have been earlier in their lives. They provide me the tools and confidence though advice and a systematic plan so I too can get to where I want to go.

Same thing goes with fitness.  Investing in a program that you know has a great track record and gives you an “UNFAIR ADVANTAGE” compared to anyone trying to do it on their own. This could mean joining a gym, investing in some DVDS, hiring a personal trainer, a nutritionists, or a wellness coach just to name a few. Seeking the advice of someone who lives it day to day, and has studied it will help you progress in making changes you want to make.

As I wrap this up, I want to remind you that feeling scared is OK.  We all experience it.  Asking yourself the questions above and then surrounding yourself with others who have been successful in the area that you want to improve upon will help you gain the confidence needed to be successful.  For me, I am confident that with a couple more months of super long hours at the Transformation Center membership will pick up.  I’m confident it will become a household name in Madison, and the go to place for moms and families looking to transform their lives to healthier, happier, and more connected.  I will continue to hire a team that believes in the same things and are all there to support that mission.Women

The Fit Moms For Life movement, which I believe is in the stage of being a spark, will be taking off life wild fire over the next 18 months as moms find out how much fun and incredible life can be when healthy, fit, and connected, and how much better of a mom they will be to their kids if they themselves feel successful, full of energy, and empowered.

If you want to start that journey with me (as opposed to other great programs out there) I have a couple programs starting up in Madison and also a national program.  I have a 28 Day Skinny Jeans Challenge starting Monday at my 5 fitness locations.  Three spots remain.  Click here to learn more about this, close to $3/day.

I am also launching FM4L Six Week Challenge groups on Tues/Thurs nights in Madison as well as anywhere around the world.  You can sign up by clicking here.  If you are in the Madison area, let me know if you want to come to the Tuesday or Thursday 7 PM session.  Here is a pic of all those that signed up a couple days ago at our 6 Week Challenge open.

Fit Moms for Life 6 Week Challenge

By | Body Assessment, Cardio Workouts, Core Training, Fit Moms For Life Book, Fit Moms For Life DVD, Lowerbody toning, Uncategorized

A couple days ago blogged about the characteristics of a negative support network.  If you feel like you could relate to any part of that and want to change, I would like to try to come along side of you and encourage you. I have found that creating a health and wellness focused group of friends can go a long way into starting down that path of positive, abundant-minded friends ~ a positive support network.

Over the past nine months my incredible team and I have been working very hard behind the scenes taking a look back on the past decade of training clients and what has worked and what hasn’t.  We kept asking ourselves this question…

“How can we create a program that is so simple, affordable, and transformational, that it will spread like wild fire and build communities of like minded people in the process?”

Over the past year we believe we have found the answer. This summer was spent filming all brand new workouts, taking the best of the best from the past 10 years, and bringing in some of my top clients to film the workouts with us.  With the help of our incredible nutrition experts we combined cutting edge science, with simple and affordable meal plans that wouldn’t take hours to prepare and would SAVE you TIME and MONEY.  Then we took the most powerful techniques on mindset, goal setting, and time management and bundled it into a plan that only requires SMALL changes.

What we have is the Fit Moms For Life 6 Week Challenge!

Screen shot 2013-10-16 at 9.45.29 PM

It’s designed to be done in groups with other people, although you can do it by yourself and still get incredible results.

Click here if you want to see if there is a group near you formed. If not you can click here to start your own group.

In the first month of launching we have 65 groups started with hundreds of participants. We believe that this is the little pebble that is starting a massive movement towards community-based health and wellness programs. It starts in the home and begins by changing the relationships you have and the relationships you have towards food and exercise.

Screen shot 2013-10-16 at 9.16.51 PM

If you are living in the Madison, WI area, I am going to get into the action and lead a Fit Moms For Life 6 Week Challenge group myself. It will take place Tuesday nights at 7 pm at the Fit Moms Transformation Center (202 South Gammon) starting Oct 22nd. The first meeting will be our “House Party”, I will provide some food and everyone who is signed up AND anyone who is still thinking about joining is asked to attend. We will have some fun music, games, and watch a powerful 20 min video that explains a bit more about what you will experience over the next six weeks.  ->->Sign up while spots remain<-<-

Screen shot 2013-10-16 at 9.08.53 PM

Those who are still on the fence will then sign up and the following week will be starting week 1.   If you are local to Madison and would like me to add a second session at 7 pm on THURSDAYS reply to this email and let me know.  If we get 8 responses I will have a second group.

Screen shot 2013-10-16 at 9.08.24 PM

We have many also doing it remotely and joining us in our online community and that is great too. Many of them will become leaders once they see how much their body is transforming.

2***This picture is of one of the groups led by another leader Shelley after finishing up one of the fun group workouts together.

Bottom line is whatever type of exercise and eating plan you choose, I would encourage you to find a couple people to be your accountability partners and support team. Our culture as a whole is rooting for us to stay fat, sick, and unhealthy. We shouldn’t expect will power to be our only defense.

->-> Click here to start the FM4L Six Week Challenge <-<-

Reach out and get support and reach out and support others!

If you are confused about the program or just want to share a struggle or something great that has happened, email me dustinmaherfitness@gmail.com, and I will personally read it and respond if necessary.

 

One Tough Cookie: Core Training

By | Core Training, Uncategorized

Welcome to the 2nd part of my training tips as you prepare for the One Tough Cookie this fall.  If you haven’t signed up yet do so quick.  In this short video I will share with you a quick yet effective full core workout that will not only tighten the tummy, but protect your back from injuries.

Wendy

By | Behavior Change, Blog, bootcamps, Core Training, Fit Moms For Life Book, In-home workouts, Uncategorized
Today I want to share with you a story of Wendy, although she lives in my town, I have yet to meet her.  Her story reminds me that all it takes is some correct information followed by massive action.  Wendy, like many moms just didn’t know the right way to healthily lose weight and be healthier.  I am humbled that some words in my Fit Moms For Life book, and some of my workout videos was the start of a 67 lb weight loss journey, but more importantly, a beautiful mom of 4 kids finding herself and discovering that being overweight her whole life wasn’t something she had to live with.  Wendy I can’t wait to meet you soon and give you a big hug.  Your story has inspired me, and I know thousands of others who will read this.

Wendy before at over 200 lbs

Here is her story…

“I am 31 years old and a mother of 4 beautiful kiddos (ages, 10, 10, 5, and 3).  For as long as I remember I have considered myself “big boned” and seriously believed that I was just built bigger than other women.  I had come to terms with that and found a way to be happy with my body at the time.  Exercise and healthy eating was a foreign language to me too.  I never really understood how it worked and I never gave 100 percent to finding out either.  I have pretty much struggled with my weight since middle school.

My oldest 2 girls started to participate in a program called Girls on The Run last year (2011).  They were learning about positive thinking, healthy food, and finding inner strength to overcome obstacles.  Watching them finish their very first 5K last November was very emotional for me.  I was proud of them but, mad at myself for not being able to (or wanting to) complete that first 5k with them. I stepped on the scale at the beginning of this year (2012) and was 221 pounds.  I was mad that I let this happen.  How did this happen?  I didn’t even notice that I had put on that much weight.  I still feel embarrassed at times even now after losing the weight!  This year (2012) was going to be my year and I was going to take back my body and not let the chaos of my life to be my excuse.  My mom was also diagnosed with breast cancer for the second time which was pretty hard for me to deal with emotionally.  I wanted to make sure that I was doing everything I possibly could to be healthy and to be able to fight off anything that I could possibly have to deal with one day.

Click the book to buy it

I started to do a little research on eating better and basically the first 2 months of weight loss for me was trying to figure it out.  I started to add some cardio but, after a month I was not seeing any results on the scale or in the way my clothing felt.  I got an e-mail from Groupon with an offer on Dustin’s bootcamps and decided to read a little more about Fit Moms For Life.  I ordered the FMFL book and the Got Core video and started to put what I was reading in to action.  I had to schedule myself to be at the gym 3 days per week after work just to make sure I went.  My husband works nights so this was not always easy to do with all of my kids and then with my oldest 3 being active in sports and extracurricular activities after school.  I decided that I was not going to give up my gym time though.  I had spent the last few years worried about getting everyone else where they needed to be and never worried about how I was feeling or if I was taking care of myself.  My 3 gym visits (Tuesday, Thursday, and Saturday) each week consist of weight lifting and burst training.  I spent the other days doing the Got Core video, playing Zumba on our Xbox Kinect with my children, and running.  Sundays are usually my rest/cleaning days.

Wendy Before and After Losing 67 Pounds

I used the My Fitness Pal application on my phone.  Everything I ate, every time I worked out, every pound I lost I entered in to my daily journal there.  I also spent a lot of time journaling in a notebook about how I was feeling or if there was anything particularly hard for me that day.  I wrote personal goals for myself outside of just the obvious weight loss goal.  Sometimes it would be something as small as: read a book with the kids every night this week or to get one room cleaned each night during the week.  Other times there would be goals like: be able to do 50 pushups continuously in the next 90 days.  These types of goals helped me to motivate myself and they also taught me that I can achieve almost anything if I put my mind to it.

I also started to run with my daughters this year (2012) when they started the  Girls on The Run program again.  This was to be their 3rd time running a 5K in this program and there was no way that I was going to let them do it again and just stand by as a spectator.  I wanted to share that moment after crossing the finish line with them.  I also wanted to be able to encourage and motivate them as we all ran together.  I completed my second 5K to support Girls on the Run on November 10th with both of my daughters.

To date I have lost 67 pounds however, I am still hoping to lost another 10 to 15 pounds and am still working hard to tone my stomach.  Now that I have lost most of the weight I do have a harder time staying motivated at times.  I have found that by talking to others about my goals and challenges I face that I have been able to do a pretty good job still making it to the gym and eating healthy.  There are people that tell me “you better not lose any more weight” or “you are too skinny”.  I  just have to remember that this is my journey to be a healthier me and what other people think does not matter.  I can’t tell you how much losing this weight has changed my outlook on life.  I have energy after work now!  I don’t just sit on the couch and watch television any longer.  I am able to control my emotions at home and work a lot better too.  All of the extra energy I have now allows me to keep up with my energetic kids!”

-Wendy

Example Meals:

Day 1

Breakfast: yogurt, granola, berries (strawberries/blackberries/raspberries)

Snack: Banana

Lunch: Turkey Sandwich on whole wheat (onion, spinach, avocado or laughing cow cheese), Apple

Snack: Popcorn (plain)

Dinner: Grilled Chicken, Broccoli, half of a Sweet Potato

 

Day 2

Breakfast: Oatmeal, Banana

Snack: Orange

Lunch: Salad (Spinach, Onion, Turkey, Walnuts, String Cheese, Vinagerette)

Snack: Apples and Peanut Butter

Dinner: Grilled or Baked Fish (Halibut, Cod), Asparagus, half of a baked Potato

 

~Wendy