Stretch Yourself

Do you stretch regularly?

Do you know how and why and when to stretch?

According to the Mayo Clinic (2014), stretching helps you improve athletic performance and reduce the risk of injury.

It also feels really good.

A few tips:

• Stretch warm muscles - I stretch after every fitness routine or run and also in the late afternoon or evening when I've been moving throughout the day and my muscles are already warmed up.
• Stretch for tension, not pain - I love stretching. It feels good. It shouldn't hurt. It's not a competition. Don't stretch to the point of pain. Stretch to the point of tension. That's how you gradually increase flexibility.
• Stretch specific to your activity - When I run, I stretch my calves, quads, and hamstrings. Our monthly challenge group is doing an arm challenge this month. So my focus is stretching my arms and rotator cuffs. 
• Stretch regularly - Keep doing it and you will see increased flexibility and less muscle pain.
• Stretch fluidly - Consider trying gentle movement activities like yoga or Tai Cheng as part of your stretching. (I haven't mentioned yoga in a few posts, so you knew it was coming.)

BB Ultimate Reset: Week One Recap

Week One is done. It feels good to say that. Allow me to reflect a moment on my experiences in Week One, the Reclaim Phase.

I haven't cooked for my children in over a week and so far they haven't seemed to notice. I'm not sure what that means except that I may not have to go back to cooking for them after my Ultimate Reset is over. So, yay me.

If I'm going to cheat on this program, it's going to be in the evenings when I'm on the couch watching TV. Couch = Food. Actually, Couch = Mindless Snacking on Processed GMO Food. So, clearly I need to establish a long-term plan to counteract this issue. Since I refuse to stop watching sports (almost all of which air in the evenings) or Rizzoli and Isles, I have to hope that I can develop the habit of opting for healthy snacks during this reset. (OK, yes Big Brother should also be added to the list of evening television viewing. I'm not proud of it. It's a recent addiction and I'm very resentful that I've finally been sucked into the mindless drama.)

When I have cheated, it has made my stomach hurt. My stomach no longer wants Doritos. My stomach definitely doesn't want cookies and milk. I haven't checked to see how my stomach feels about beer, but I'm guessing it won't be as excited about it as my taste buds are.

Tai Cheng, while exceptionally easy compared to the rather intense ChaLEAN Extreme, has been both relaxing and beneficial. It is moving rather slowly for my taste and I look forward to combining some of the Tai Chi movements in Week Two.

All in all, Week One was fairly easy. No headaches despite the near elimination of caffeine. (I have snuck a small coffee here and there. I don't want to quit coffee and you can't make me.) I slept better and had more energy throughout the day despite stopping my iron supplements. I feel fully prepared for Week Two.

Week Two is the Release Phase. I think I know what that means. Luckily, I work from home and the bathroom is right beside my office. And while some reviewers will share with you every detail of how the Reset impacted their bathroom habits, I'll spare you that information. I'm willing to share if you really want to know, although that would make for an odd email subject line.

Want to get started on your own journey? Start by setting up your own FREE Team Beachbody membership to help you establish and track your fitness goals. You'll love your new Beachbody Coach. She's pretty awesome.

BB Ultimate Reset: Day Five

"Come on, Craig. It's Friday. You ain't got no job, man." That's the voice I heard in my head as my son held the freshly baked cinnamon rolls under my nose.

"Go ahead, mom. Just have one." What happened to the mean kid that wouldn't let me have any chocolate chip cookies? Apparently he's been replaced by a different mean kid that wants to bully me into failure. His friend suggested he was just trying to test my resolve. Ok, so the teenager didn't use the word "resolve," but that's what he meant.

Whatever. I said no and I didn't even punch the child in his face. (There was part of me that wanted to, though.)

Outside of that little moment, the day was beautiful. Went for a nice long walk with my momma before coming home to do my Tai Cheng. It was a peaceful start to a rather stressful work day. But even with all the stress of demanding students and ridiculously complicated new classroom setups, I feel calm and relaxed.

While I'm anxious to finish this journey to see where it takes me, I am enjoying the process as I go.

Watching the numbers inch closer to my goals is one of my motivators. You can do the same by signing up here for a Team Beachbody profile account and start tracking your own progress.

Now, I get to enjoy a small cup of coffee while I plan the child's punishment for his cruel behavior. I'm thinking about selling all of his stuff and using the proceeds to buy the new wardrobe I'm going to need at the end of this journey.

BB Ultimate Reset: Day Three

I woke up feeling good. Not hungry, which is odd for me. I only ate breakfast because it is part of the plan and because I love my Shakeology. New vanilla flavor, what? Mmmmmm.

I felt happy and pleasant as I went to the grocery store, where half of America was stocking up on chips and beer for tomorrow's holiday. I, by the way, was stocking up on veggies and nacho-flavored kale chips (not a suitable Doritos substitute, by the way). No beer for me. No real chips. Nope. I get veggies and nacho-flavored kale chips. *sigh*

All of the warnings in the booklet about days three through five being the hardest days must be for the other people, cause I am so fine.

I will say that later in the day I finally started to feel the achy feeling they talk about in the booklet. It is an odd mix between a very mild flu and vague PMS-type cramping. It's the kind that only makes you mildly annoyed with the world, not the kind that makes you plot how you might be able to start ripping people's hearts out without a life sentence. And this is where I am probably the odd one, but I kind of enjoy it. It makes me feel like I should be taking care of myself and relaxing more. The flu gives you permission to be lazy. So mild flu-like achiness is ok with me.

Also enjoying my Tai Cheng. Dr. Mark Cheng is nice to look at during these relaxing movements, plus he shows you how each Tai Chi move can be used as self-defense, so I get to feel a badass doing them. Still, I miss my more intense workouts and I'm itching to do some Turbo Fire. I shouldn't, but I REALLY want to.

Though I delayed the start of my Ultimate Reset and Tai Cheng challenge groups so I could give folks an idea of what to expect, I have rescheduled the start date for those groups for Monday, July 8th. Check out event details at https://www.facebook.com/SunShineStrongNow if you'd like to join me!

BB Ultimate Reset: Day Two

Slept like a baby last night. It was quite phenomenal, really. I've never had trouble sleeping, but I do generally wake up several times throughout the night. Not last night. I was completely at peace with the world.

I felt much more comfortable with the process today. I didn't crave coffee and have yet to experience any caffeine withdrawal headaches.

Completed Day Two of my Tai Cheng, as well. It's an oddly relaxing workout and I'm noticing that I really have lost some range of motion in my shoulders/arms. Hopefully this program will help restore that before I get into my next intense challenge.

Clearly one of the pieces of this reset is reducing the number of calories I'm consuming daily. What I'm realizing is that I eat to fill time. I eat all of the time. I eat nonstop throughout the day. I eat when I'm grading. I eat right before teaching and again right after. I eat when I'm lesson planning. I eat when I'm researching. About the only time I don't eat is when I'm feeding the animals or working out. And while I was able to do that and still lose weight during my ChaLEAN Extreme program (seriously, the miracle of strength training), it was clearly holding me back from seeing full results.

So I am getting more comfortable with being slightly hungry throughout the day. It is not the horrifying feeling of deprivation that I always imagined it to be. We're not supposed to be full all day long. According to the USDA, "Americans consume 530 more calories per day than they did in 1970" (as cited in an article in the Success magazine my super-awesome coach sent me today). Worse yet, most of those foods are highly processed and filled with chemicals. I am focused on flushing those chemicals out of my body and continuing this habit of healthier eating even after I finish this challenge.

On the down side, it is only day two and I don't want to see another piece of tofu. This means I'm going to have to go shopping and put a little more thought and effort into menu planning. Evenings have always been my downfall where food is concerned. I usually fill my evenings with Doritos and beer. Lots of flavor and no cooking required. So, tofu and steamed broccoli aren't cutting it. I need more flavor than that for my evening meals. I'm eyeing up that sweet potato and red pepper bisque.

http://www.MyUltimateReset.com/SunShineStrong

We All Need More Shaun T in Our Lives

I'm not speaking to Beachbody.

Yeah, it was all cool and exciting when I got my first commission check and signed my first coach. And yeah, it was fully excellent when I lost 13 pounds and found my inner strength again. And sure, the idea of one day being able to stop working for 5 different companies and be my own boss is empowering. (And restful. Five different companies. Just thinking about it makes me tired.)

But seriously, Beachbody, you wait until I'm about to embark on a 21-Day Ultimate Reset to release my Shaun T's newest workout??? You KNOW I can't do this kind of intense workout while resetting my body! I have to do my Tai Cheng while resetting my body. You could have waited to release this new program, but nooooo.

FocusT25. Just 25 minutes a day, 5 days a week. Shaun T. It's perfection.

And yet, I don't get to jump on the T25 bandwagon until at least July 22nd and honestly, I have Turbo Fire, Insanity, and Body Gospel all on my list of programs to try next. And I've heard great things about Les Mills Combat, too.

So, I'm going to need you to just stop it. Stop releasing anymore cool new programs until I've had a chance to catch up. Unless...

Who's up for a Turbo Fire/Insanity/Body Gospel/T25/Les Mills Combat hybrid? I'd even be willing to throw some Hip Hop Abs in there. Because really, we all need a little more Shaun T in our lives.

https://www.facebook.com/SunShineStrongNow

Contact me today if you'd like to try T25. Just don't tell me how much you love it until I get to try it, too.

Summer Schedule of Free Online Challenge Groups

I've had phenomenal success on my ChaLEAN Extreme program (are y'all sick of hearing me schmooze about Chalene Johnson, yet?) and I'm already looking forward to my next ventures. The free online Challenge Group has been the key to my success on this program. We hold each other accountable and provide that added encouragement that we all need to be successful. We support one another and these people have become like my second family. I'd love to share that experience with all of you. I'll be holding the following free challenge groups this summer and invite you to join me in one (or all) of them!

Starting June 1st:
Looking for a fun way to flatten your abs without having to do crunches?

Hip Hop Abs Challenge Group


Starting July 1st:
Looking for a gentle way to get started with a new fitness program?

Ultimate Reset Challenge Group


Tai Cheng Challenge Group

Starting July 21st:
Want to step up your results with a more powerful program?

Turbo Fire Challenge Group

Insanity Challenge Group

Starting August 1st:
Would you like to combine the power of your faith with your desire to lose weight and get fit?

Body Gospel Challenge Group

Ready to make a change in your life? Email me at SunShineStrong@beachbodycoach.com and I will tell you how to get started!