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