Free Online Fitness Support Groups Starting Feb 1st

And so ends our first monthly challenge of 2014. 

I'm so proud of these challengers for sticking with it, pushing through when they didn't feel like it, supporting one another, cheering for one another, and even getting a little silly sometimes just to entertain one another.

These folks lost pounds and inches in this 30-day challenge.

They began to see visual changes in their bodies.

They brought friends and family into the challenge.

They began to change their eating habits.

And some even started training for their first 5k!

That's the power of these challenges. Most of us have never met in person, but we have become a fitness family doing these challenges together. 

And it's free. No strings attached. Of course, if you ever decide you want to try a Beachbody program, then I would hope you would order through me. But there is never any pressure to do so. Our focus is on getting healthy together. And having fun. I like to focus more on the having fun part.

I'm starting a second fitness family in my 28 Days of Fitness group that starts Feb 1st. Want to come have fun with us while getting fit? Complete the contact form on the right hand side of this page and I'll get you all set up! You can also click on the Free Support Group Schedule tab to see what other challenges we have starting this month.

Working Out With Cats

Do you have pets?

I do. I have quite a few, actually. Mostly cats. There's a dog or two mixed in here and there, but it's mostly cats. In all fairness, they are not all mine. Animal rescue. Enough said. 

But there they are. A dog or two and 5 or 6 or 10 cats wandering around heckling me while I workout. Does this happen to you?

Yeah. This is my life now. I'm that thirty-something chick with the house full of cats. But at least I'm a thirty-something chick with a house full of cats that can do a crunch with a 12 lb cat on my stomach. That has to count for something.

Why I Don't Do Gyms Anymore

And How I Manage My Fitness Without One

I've had my share of gym memberships. I actually even went...a few times. I've never calculated the exact amount I've spent on gym memberships over the years. I'm pretty sure the figure would make me sad. But I know it is well above several hundred dollars. Wasted. And I don't know about you, but I can't afford to waste a single dollar anymore. Now, I know some of your are social creatures that crave the camaraderie and interaction that gyms offer. Go for it. For you, a gym membership is a good investment (especially if you're lifting a weight every now and then as you socialize). But for those of you like me that get quite enough socialization via less sweat-filled environments, read on.

I remember once going to a small, local gym to work out. I had on brand new workout gear and the cutest running shoes you've ever seen. I was ready to get my exercise on and look good doing it. There were several open machines and only three other people there. So, there was no shortage of machines to choose from. The problem was, I hate to look stupid. I wasn't dead sure how to use any of the equipment and the desk attendant was on the phone. I was far more concerned about looking like an idiot than actually injuring myself, but that was a real possibility, too.

I also didn't want to stand dumbly in the middle of the room looking obviously unsure, so I made the snap decision to hop on one of the open treadmills. I had one of these at home, that I never use, because I hate them, but it seemed like my best bet.

I stepped onto the treadmill, putting my feet on the sides like I've seen people do in movies. I pretended to stretch as I tried to quickly read the limited instructions on the machine. Put red square thingy into slot thingy. Attach strappy thingy at end of square thingy to self. Press some buttons. Yeah, I've got this.

I moved my feet onto the tread. Or is it the mill? Whatever. I stepped onto the moving part and quickly realized that I should have spent more time reading buttons. Wait! No! Too fast! Much too fast! My legs were not being controlled by me, but by the sheer force of an unyielding treadmill. The cartoons are shockingly accurate about this. As my feet struggled to keep up with the tread, I scrambled to find the STOP! JUST FREAKING STOP! button. Where is it??? I began to stumble a bit. What was I thinking? This was, quite possibly, the worst decision I have ever made. I hate this place! This is the worst place ever! When you're in the middle of a straight panic attack while still trying to appear calm and cool, crazy thoughts go through your mind. In that moment, I was quite certain I would die. I pictured one of my feet catching underneath the tread (I have no idea how I imagined that would actually happen) and dragging me down head first, cracking my skull against the mill, and collapsing into a lifeless heap on the floor. "If only she'd taken the time to read the instructions, but wow those are some cute shoes," they'd say.  Wait, was that a bone? Something just cracked. Yep, definitely a bone. I can't afford to start breaking bones. I don't heal as quickly as I used to. How do I stop this???

Then, finally, a moment of clarity amid the panic. I remembered the strappy thingy attached to me and just pulled on it. The machine finally slowed to a halt and I started breathing again.

Just act casual. No one saw that. Quietly I stepped off of the treadmill, nodded casually at the desk attendant, and limped out of the gym.

I haven't gone back since.

This, people, is why I hate the gym.

Luckily, I no longer need one. Over the past year, I have managed to build a collection of my favorite workout programs that can be done entirely in the safety and comfort of my own home. And these programs are effective. REALLY effective. I am in better shape than I've ever been and my running has improved dramatically. I have found my way to fitness success.

If you're tired of the gym, but struggle to keep yourself motivated to workout from home, consider trying a Beachbody Challenge Pack.

Why Challenge Packs? Simply put, they offer the “complete solution.” Fitness + Nutrition + Support + Rewards = Success. When you purchase a Challenge Pack, you receive:
Fitness – Any Beachbody fitness program
Nutrition – Shakeology
Support – Me as your coach and access to online accountability groups to keep you going
Rewards – The Beachbody Challenge contest
Success – Achieving your goals in one of my Challenge Groups

You can’t get all that at the local gym for the cost of one Beachbody Challenge Pack! Plus, you get the added benefits of FREE shipping and Team Beachbody Club membership.

And, there is no pressure to perform in front of an audience. Ready to get started? Contact me today!

Staying Warm On A Snow Day Run

I hate cold. I hate to be cold. I hate to feel cold. I hate to see cold. 

As a runner, this poses a bit of a problem. I refuse to run on a treadmill. I've tried it. It was horrible. I have my indoor fitness programs like Les Mills Combat and ChaLEAN Extreme to keep me from ballooning up, though my winter eating habits are very similar to a bear preparing for winter hibernation.

Nothing can replace a nice, long run, though. Nothing. 

So, with the beauty of a fresh fallen snow outside, I decided to pull on my cold-weather running gear and head out the door. I'm glad I did. It was perfect. Beautiful. Peaceful. Really, you should do it. Just stay safe and run on the trail, if possible. You know people get stupid driving in the snow.

Admittedly, I didn't go long. Regardless of how warm I am, I hate running in long pants. I need the freedom of shorts. So, when I returned after about 30 minutes, my neighbor looked at his watch like, "That's it? That's all you got?" Don't judge me, man. I ran, didn't I?

For the ladies looking for what to wear on a cold run, here's my review:

Weather: Sunny & calm. 16 degrees.

Saucony Women's ProGrid Virrata Running Shoe - Size 8 1/2 (my mom says I have clown feet)

While a trail running shoe may have been more appropriate in the slippery snow, I refuse to run in anything other than Saucony. Each runner has to find the shoe that works for their body. Asics may be perfect for someone else, but I developed severe knee and ankle pain running in a very nice (expensive) pair of Asics. I have tried other running shoes when I couldn't resist a good deal, but the pain and injuries I experience in other high quality running shoes is not worth it. I purchased my first pair of Saucony's 15 years ago for $10 during a shoe sale at a run event. It was magical. They were made for me.

Saucony Women's Siberius Tight - Medium

I ordered these back in November when I was a few pounds lighter and about an inch smaller in my butt and thighs. Currently I'm weighing in at about 142 lbs with 22 3/4 inches on my thighs and 38 inches through my hips. I'm still 5'4", though, so I at least my height is still the same.

The tights fit, though not as well as they did before my winter eating habits kicked in. Even with the drawstring pulled tight, they tended to slip down in the back a little bit. Not enough to be a nuisance during the actual run, but more so when I stopped to take pictures. 

They were perfect for warmth. My legs were very comfortable, with the exception of my ankles. I do not have appropriate winter running socks. Well, I do have one, but I cannot for the life of me find its partner.

Saucony Women's Heiress Softshell Jacket - Medium

As a top layer, I love this jacket. Three zipping pockets (I was so excited when I found that third one) so I can put my phone in one, tissues in one, and my car key in one; a cozy cuff sewn into the sleeve to keep my wrists warm, but not tight enough to annoy me; and a clip on light for those night runs. It sips up the neck, as well, though I prefer to wear my Hoo-Rag to keep my neck warm.

Under Armour Women's Fitted Cold Gear Hooded Sweatshirt - Medium

This sweatshirt is warm, but it rides up during runs. So, while my arms and chest were quite comfortable, I had to keep pulling the sweatshirt down so my stomach and back stayed warm. It is clearly too fitted for running, but great for wearing out on a cold day.

Frank Shorter Thermal Headband purchased from National Running Center

Love this thing. It fits perfectly, so it doesn't slide down during runs but it's also not so tight that it gives me a headache. Ears were nice and toasty during my run.

Hoo-Rag (from my last Mountain Junkies, LLC Trail Run)

Hoo-Rag actually sells these things and they are pretty cool. (Check out hoorag.com and you'll see a video of a dude showing you all the ways you can wear one.) I received mine in place of your standard free t-shirt from my last Mountain Junkies trail run so it actually has the Mountain Junkies logo on it. Great for keeping my neck warm. Also great for keeping my face warm, but I can only wear it for a few minutes and then I have trouble getting enough oxygen so I have to pull it down. I tried, at one point, to work it so it was just covering my nose and leaving my mouth free to receive the oxygen, but it kept slipping down. Still, I won't run in the cold without it.

Adventures in Trail Running

Mountain Junkies, LLC Frozen Toe 10k

Trail running is painful. And beautiful. It's beautifully painful.

5:00 am. Alarm. The first thoughts that roll through your head at that time? "No. Just, no."

5:10 am. Alarm. Again. "I said no."

5:20 am. Alarm. This time there are cats staring at me. Insisting on breakfast. One is nose to nose with me. Licking his lips loudly. Breathing on me. Purring. Loudly. "FINE!"

Morning Shakeology (Chocolate with Soy Milk, Almond Extract, and Mint - sooooo yummy) and I'm feeling better about trudging out in the 15 degree morning to my car. Heat. Must have heat.

Arrive on site and pick up my race packet, including my cool new Mountain Junkies Hoo-Rag. Check the weather again and it's now 13 degrees. The sun is finally up and it's getting colder. Whatever.

Line up at the starting line with the sun shining down on us and think, "This may not be so bad." Then run .05 miles into the shade and think, "I'm not dead sure my legs are actually moving. Are my legs moving? I'm moving, so my legs must be moving."

1 mile in and I still can't feel my feet.  It's called the Frozen Toe 10k, but it is not just my toes that are frozen. My feet are frozen. Pretty sure frostbite is setting in. That's it. I'm gonna lose a whole foot in this one. Maybe two. Sucks cause I really like running.

Mile 2. Tree root. I think. Not sure because I wasn't paying attention and I didn't actually feel my foot hit anything. But I know I'm going down. I try to catch myself, flailing at air. That doesn't help. Air is useless. I'm down. Eating dirt. My first fall ever on a trail run. I'm assured by the man behind me who helps me up that now I won't fall again since I already got it out of the way. I guess it's a Law of the Trails or something. The chick in front of me says she likes to do a little celebration when she falls because it's so exciting. Ummmm, ok.

Mile 3. Up. Just....up. Sucks. Up sucks.  I hate up. Never doing this run again.

Mile 4. Chick in front of me goes down. True to her word, she jumps back up and does a little cheer. Interesting.

Mile 5. Pretty sure my legs have actually left my body. I can't feel them. Not because they are cold, but because they are revolting against more up. They thought mile 3 was enough up. Random words start to float through my head. Words like "proprioception." Do you know what proprioception means? Do a trail run after the age of 30. You'll figure it out.

Mile 6. That's so pretty. What a pretty little pink mile marker. Actually, it's not pretty. It's magnificent. That's the most magnificent number 6 I've ever seen.

Finish line. Happy. Warm room. Chocolate chip pumpkin bread. Fuzzy boots.

Home. Hot shower. Hot coffee. Cozy jammies. Cuddly blanket. And, of course, cats. Lots of cats. When does 2015 registration open?

My first trail run injury. See it? You have to look close. I think the bruising must be on the bone...

Who's Afraid of Yoga?

Anyone else? No? Just me?

I've tried yoga a few times before from the privacy of my own home. I hated it. I couldn't balance. It was uncomfortable. Sometimes it was painful. Actually, mostly it was just painful.

So when my friend texted me, "Yoga tonight?" well, of course I said yes. What? You think I'm just going to walk away from that challenge?

Have you tried it yet? Yoga at an actual yoga studio led by an actual yoga instructor? It's a completely different experience. An enjoyable one.

There were a few questionable moments. At one point, the music got a little funky and I felt compelled to let loose my dance moves. But I successfully stifled the urge. I also made the poor choice of positioning my yoga mat directly across from my friend, also a first-time yoga student. Unwise because at some point you are bound to make eye contact and the simple fact that you are both trying so hard to take things seriously will inevitably lead to the giggles. The more distinguished ladies in the room do not appreciate the giggles.

But mostly it was surprisingly enjoyable. I was stronger than I realized, allowing me to complete most of the moves with ease. Something about proper technique makes it easier to actually do yoga. I didn't fall over once. I didn't make any embarrassing noises (except for the occasional giggle). And I didn't have any unfortunate views of other yoga students.

A great experience and highly recommended. Tonight we go back for Yoga Heat. So, yoga, just with heat.

Are You An Extreme Warrior?

Do you wanna be?

On February 3rd, we have an Extreme Warrior Challenge starting. Perfect for those looking to get ready for an obstacle race, like me. 

A few of us will be doing one of the Spartan Races this year and we're getting started on our training so we can smash it. 

The Extreme Warrior Challenge combines my two favorite programs, ChaLEAN Extreme and Les Mills Combat. ChaLEAN Extreme gets you lean and toned through strength training. Les Mills Combat increases your fat-burning and cardio fitness through mixed martial arts workouts. Ready to take your fitness to a new level and get in the best shape of your life? Now is your chance! We'll provide support and motivation along the way. (You can choose to do one or both programs. Either way, you'll see amazing results!)

Are you ready? Email me for more info!

Who Needs Portion Control?

Well, I do. I need portion control.

The newest Beachbody product launched February 3rd!

This program has great workouts and a PORTION CONTROL food plan! YES!!

I'm forming a group for folks who want to use this program to kick start their fitness and get their eating habits under control. If you're not already working with a Beachbody coach, I would love to have you in my group! Check out this video and email me!

Are You Ready For The Fix?

Portion Control

Look, I've got this exercise thing down. I'm a runner (a fair-weather runner, but a runner nonetheless) and I am always up for a good strength training workout. But food. *sigh* Food is my weakness. 

Am I the only one that doesn't know when to stop? I mean, I make some pasta without really paying attention to serving size, just cooking it up and then going to town when it's done. I'll eat an entire pan of pasta without really thinking much about it. Who knows what a serving size of pasta really is, anyway?

I'm pretty sure this is the very reason I'm going to fall in love with Autumn Calabrese. Her new program, 21 Day Fix, combines 30 minute workouts with containers to guide portion control. Just 21 days. That's the perfect amount of time to get me back to my running weight in time for the spring run season.

Another coach on my team was in on the test group (I'm still a little resentful, but whatever) and he lost 16 lbs, 13 inches, went from 12%-8% body fat and got a 6 pack...in 3 WEEKS. 

Bonus? It's a 21-day program so you can literally do the entire program and if you don't like it, you'll still be within the 30-day return guarantee to get your money back. (That means you have nothing to lose.)

I'm looking for 10 people to join me in working this program. We'll get started next month, so contact me now so I can get you set up with everything you need to be successful.

How This Runner Survives the Cold

Sooo, it's, um, COLD outside. I mean, it's unreasonably COLD outside. It is so unreasonably COLD outside, that it is also COLD inside. My heat pump (the one that is still operational) has not stopped running once in the last 48 hours. I am already looking for a 5th job to help me pay next month's electric bill. There is an actual breeze blowing through certain portions of my home. I am wearing two pairs of everything, sitting under a fleece blanket, drinking a piping hot cup of coffee as I write this and still my fingers can barely maneuver the keyboard. Clearly I didn't move far enough South.

My point?

I will not run outside in the COLD. I refuse. You can't make me. No amount of athlete-envy or peer pressure in the world can make me go out there. In fact, I refuse to even go out to get the mail. Whatever it is, it will wait until April.

This is why my home workout programs are so near and dear to my heart. I won't run in the COLD. I won't drive to the gym in the COLD. But, I WILL push play on my DVD player and raise my body temperature to an acceptable level to get me through the day. I will also supplement that workout with hourly squats, push ups, and burpees to be sure that I can maintain a core body temperature conducive to human life.

How are you surviving in this arctic tundra?

If trying to stay warm in the COLD isn't enough to get you moving on your own, sign up for one of our free online accountability groups. We'll keep you moving and laughing and looking forward to rest day. We might even offer personalized motivation like this

Feel free to use that if your name is Michelle. You're welcome.

Start by signing up here!

And seriously, WHY is my dog just chillin out there in the yard like it's a beautiful spring morning? Whatever. I need another scarf.

Get Better By Getting Stronger

Ladies, does strength training intimidate you?

Too many women believe that strength training will bulk them up. Apparently some men believe this about women, too.

When I first started strength training, my son said, "Ok, mom. Just don't start looking like a dude."

The truth is, our physiology doesn't naturally allow us to bulk up in the same way men do. At least, not without playing around with some serious supplements. 

Want to be a stronger runner? Get stronger. Want to shed extra weight? Get stronger. Want to look fabulous in that new bathing suit? Get stronger. Want to be more confident? Get stronger. 

Strong is the key to so many wonderful things. 

That's why I get so excited about my strength workouts. 

You can, too. Join me for our upcoming Beauty & The Beast Challenge Group. I will help you get stronger.

Focus on Healthy, Not Skinny

It’s Not About Skinny. It’s About Healthy.

Why do you exercise? (Or why DON’T you exercise?) Your “why” is important.

If your focus is to “get skinny,” then you probably won’t be successful. It takes time and commitment to get to a specific weight and many of our ideals are unrealistic and maybe even unhealthy. You may try a new fitness program or go on some fad diet for a few weeks and when you don’t see huge number deficits on the scale, you’ll probably just stop until the inspiration hits you again a few months down the road. And really, is skinny the only definition we have of beautiful?

It may be time to take a closer look at some different numbers. (I’ll only share a few because numbers make my head hurt.)

$147 billion – the estimated annual medical cost of obesity in the U.S.

530 – the number of additional daily calories Americans are consuming today as compared to 1970

6 million – estimated number of new diabetes cases in the next 20 years

5 million – estimated number of heart disease and stroke cases in the next 20 years (Burgess, 2013).

Type 2 diabetes, heart disease, and stroke are just some of the serious health risks associated with obesity. The Centers for Disease Control and Prevention (CDC) (2013) also report concerns over obesity-related cancer, liver disease, and sleep apnea and respiratory problems. And the CDC estimates that more than 1/3 of adults in the U.S. are obese.

Ok, that’s all I can take of the numbers. Here’s the thing. This issue is totally treatable. WE can change it. WE can change the course that we are on. WE can End The Trend of obesity in America.

It’s not about being skinny or meeting some ridiculous air-brushed starving Victoria’s Secret super model expectation (I almost want to punch them in the face when I see them, but I’m pretty sure none of them can take a punch and I’d feel really bad about breaking an expensive model). It’s not about seeing some unrealistic (and also unhealthy) number on a scale. And it’s not about being able to wear skinny jeans (though I am freakishly curious about how they would look on me) or impressing other people (because quite honestly, I’m way too busy obsessing about how I look to worry about how you look).

It is about being healthy. It is about the numbers that show up on your annual medical exam. It is about lowering your risk for the list of obesity-related illnesses (the really serious ones that don’t go away and often lead to death). It is about improving your quality of life, because for real, who wants to get winded just walking to the car? It is about finally learning to love that amazing feeling you get after putting strong, physical effort into running, kick boxing, strength training, SOMETHING! Being able to run around the yard with your kids or your dog. Reducing the time and money you spend at the doctor’s office and on prescription medications.

Find your REAL why. When you find that, come on over and join me in my fitness journey at https://www.facebook.com/SunShineStrongNow. We’re more successful when we have someone to hold us accountable.

So, when you see me posting about my next fitness challenge (*cough* T25 *cough* *cough*), it’s not about pressuring you to try to be skinny. I don’t want you to be skinny. I want you to be healthy. Because, in the end, I don’t want to be the only one left to deal with the Zombie Apocalypse. I’m gonna need some back up and if you can’t even get yourself up off the couch, how are you gonna help me fight off the attack?

References

Centers for Diseases Control and Prevention. (2013). Adult obesity facts. Retrieved from http://www.cdc.gov/obesity/data/adult.html.

Burgess, A. (2013). A supersized problem. Success From Home, 9(8). 12-16.

- See more at: http://sunshinerichards.com/fitness-journey/skinny-healthy/#sthash.b2b4ov0r.dpuf