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

Extreme Combat Elite Group

Extreme Combat.

Need I say more? Ummm, ok. Yeah, I should probably elaborate.

Ok, well during my time with Beachbody, I have tried several programs, all of which I have enjoyed. I have found two, however, that I am absolutely and totally head over heels in love with.

ChaLEAN Extreme provided me with fast and effective weight loss and overall toning. Seriously, my legs and arms have never looked so badass as when I was doing this program.

Les Mills Combat provided me with fun and powerful confidence, plus some really cool moves that would no doubt come in handy during that street fight that I may find myself engaged in someday. I have never felt so badass as since starting this program.

So, I said to myself, what could be more badass than combining these two programs? Right? Pure genius.

I challenge you to join me in what I'm calling the Extreme Combat Elite Group. Make no mistake. It will be a challenge. This is not for the uncommitted. You will push your body and your mind to new levels of endurance. You will experience muscle soreness and fatigue. You will want to give up. You won't. I won't let you.

You think you got what it takes? I do. Join the Extreme Combat Elite Group on Facebook here: https://www.facebook.com/events/171731276347143/

Closing Doors

There are some doors about to close in my life. I can feel it.

A year ago, that feeling would have sent me into a tailspin of panic, shame, worry, and depression.

Today, I know that when doors close, it is for a reason. Instead of dwelling on the negative emotions that come along with unexpected change, I refocus and look for the other doors that are opening as a result of those closing doors. It's not easy and I am not yet a master of this approach. But we can only master that which we practice.

So, as I sense the doors closing on some major areas of my life, I look around and see that other doors have already begun to open. I am uncertain of the future of one of my employers that currently represents the core of my income. That is scary.

Instead of focusing on that fear, I am viewing this as the push I need to really engage in my Beachbody business. Anyone can be successful in this business with the right dedication and focus. I don't know how long it will take me to be successful doing this work part-time, but I do know one thing: most people fail in building a home-based business because they are too quick to give up.

I welcome the closing doors and happily turn towards the new doors opening up to me.

"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time."
-Thomas A. Edison

You can learn more about my opening door by clicking here: http://www.beachbodycoach.com/SunShineStrong?bctid=1805534547