How Can You Make a Challenge Work for You?

It’s January 10th and already people are talking about how empty the gyms are becoming. It’s been ten days!

This begs the question of WHY? Why do so many give up on goals so easily? I have a few answers to that question:

  1. The goals were not thought out well at all. Saying you want to lose 50 pounds while chugging your 3rd glass of Champaign on New Year’s Eve does not translate into actual pounds lost. Goals must be thought out thoroughly and this question must be answered: “What am I willing to give up to reach my goal?”
  2. The thought that actually planning, and not just showing up, is involved rarely crosses our minds. Simply signing up for the gym or re-igniting your commitment to push play will not happen unless planning is done.
  3. We underestimate the power of habit. That extra weight did not just show up one day. It packed on due to habits that had formed. That could be the popular habit of sitting to watch TV (GUILTY! Darn you, Big Bang Theory!), or the habit of piling a little more on your plate than 1 serving. Eating at fast food places is a HABIT. People don’t really think those greasy burgers taste better…it’s just easier to swing by because of habit. Good news: YOU can create healthy habits too :)
  4. We’re confused on our priorities. Take this example: if my #1 priority is spending time with my kids in the evening because I work all day, but I pony up for a gym membership and vow to go after work for a 1-2 hour workout 5 days per week…well, I end up conflicted and the gym membership, the workouts, and even my own kids become a serious source of stress.
  5. We lack a support system. You have to admit, it works better when somebody can be there to offer a shoulder to cry on, a hand to help you up, or a swift kick in the pants whenever you need it during this journey. We were created for community! People need each other in many aspects of life and reaching goals is a huge one!

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THIS is where group challenges can be extremely beneficial. Taking a nutrition and fitness challenge in a group of like-minded individuals has been shown to:

  • Increase success
  • Help you stick to the program
  • Keep you excited about the results to come
  • Develop new, healthy habits
  • You’ll lose more weight and inches
  • Make new fit friends
  • Help you stay motivated and inspired
  • Creates an opportunity for you to inspire others

There are more benefits to add, but these can be quite impressive when you’re seeking real change.

As the challenge season opens up (I’ll have some info on mine towards the bottom), here are my top tips for seeing GREAT results:

  • Stay engaged. Check with other challengers daily and mark your weekly progress so you can notice the changes even if you don’t see them right away.
  • Choose the right program. Not all programs are created equal. You may like certain trainers, be at a different fitness level, or have different goals, but make sure you think about the time you have to commit and what you really want to accomplish.
  • ASK QUESTIONS! I think far too many people fall off the goal wagon simply because they are unwilling to ask questions. I promise, whatever it is your coach has probably heard it before, so ask away!
  • Trust the process. We all want results yesterday, but your body doesn’t work like a drive through…you have to give it time and effort.
  • Keep track of your progress. Maybe you lost 2 pounds last week and none this week, BUT you did 5 extra push ups. It’s all progress! Strength gains, weight loss, cardiovascular efficiency…they all get better.

chalene

So, how do challenges work?

I’ve run a few and made my fair share of mistakes I admit. Through all of the previous challenges, I have learned some golden lessons that will help make this years challenge a guaranteed success! I believe in these challenges because home-based fitness is what sparked my love for health and transformed my body entirely. I was able to lose over 100 pounds while still being a mommy to my 2 young kids. Now, I’m able to share that with others in a far better way than I ever dreamed. Wait for it…I’ll be releasing a video about my experience with home-based fitness programs and nutrition next week. :)

Interested to see how this works?

  1. You get started for FREE by logging into a free account HERE.
  2. Then, you browse through the programs and blogs, do some research and line up your goals and priorities.
  3. EMAIL ME! Don’t skip this step. Email me and let’s dig through your goals, fitness level, commitments and everything that affects your success to find the PERFECT program for you.

Once all of that is accomplished, I set you up on my challengers page and we get going. So what are the highlights of THIS particular challenge? I’m so glad you asked :)

  • Daily motivation and check ins with your coach (ME) on the page.
  • Weekly emails to give you insider tips you don’t get in your programs. I’ve been doing this for a LONG time and can give you tips that will blow your mind.
  • Help with recovery.
  • Personalized nutrition advice as needed.
  • Monthly phone/Skype chats with the group to check in and stay motivated.
  • Access to videos and information designed specifically for challenges.

You can start getting set up anytime, but I’ll open the flood gates on January 15th. I take 20 people in first and once they’re established (usually 1 month) I take 20 more. Here’s the BIG change: you’ll have access to all of this for 1 full year! Plus, you’ll get to check out some other really cool things I’m working on. So, even if you finish a 90 day challenge, you can do it again and still have the support you need. What I’m looking to create here is an environment for CRAZY SUCCESS!

Now the question is…are you in it?

Michelle

Rockstar Training

 

DVD Review: Les Mills Body Combat

It’s that time again! Home based workouts are a great way to shed the weight OR just a great addition to a gym routine. Now, I must give you a little disclaimer here: I am a certified Les Mills Instructor, but I promise I am not biased!

Today’s review: Les Mills Body Combat

Let’s jump right in to the meat and potatoes of it…..THIS DVD has become one of my absolute favorites for in-home training. Now, I have a boxing gym in my garage, so when I feel like a good strike I head out there; however, COMBAT gives me the cardio and strength conditioning of a true fighter along with hot music and some of the most entertaining instructors around.

One of the major complaints about workout DVDs is the instruction and repetitiveness of the personalities. Les Mills Combat is led by Dan and Rach, along with some other instructors who team up to bring you the variety you feel like you’re missing in other DVDs. Instructor personality is key to the Les Mills formula and believe me, they only take the BEST. With a variety of personalities, styles and let’s face it…sexy accents :) You’re sure to stay motivated throughout your entire 60+ day transformation. They promise you a different body in 60 days, and this is one program I totally believe does the trick.

Combat utilizes interval training in every workout. Intervals happen when your heart rate is jacked up then brought down a notch, only to be taken up again. This is a proven way to burn MORE fat and calories than with traditional training. Want to take a look at what you could be in for? Check it out HERE!

The best thing about COMBAT is that it mixes martial arts. Now, you know I LOVE some MMA, so this is right up my alley! Instead of simply kickboxing or boxing, you get to taste a bit of all the martial arts, including some moving katas to teach you how to control your body. COMBAT also provides detailed training sessions so you can learn how to effectively punch and kick. This enables you to expedite results and avoid injury.

There are several packages you can choose from when looking at the COMBAT DVDs. The most basic is a good place to start and is listed right here:

Unleash your inner warrior with 7 body-shredding workouts that harness the explosive techniques of mixed martial arts with the hard-hitting cardio of high intensity interval training.

Plus, you’ll get these practical tools to maximize your results: Stay With the Fight Fitness Guide, Eat Right for the Fight Nutrition Guide, LES MILLS COMBAT 30:LIVE! BONUS WORKOUT, Measurement Tracker Card, Tape Measure, and Online Support.

This package has everything you need to get started strong. If you feel the need to progress, just look into the additional packages.

Always remember that fuel is important and one of the best ways to fuel before or after your booty kicking COMBAT workout is HERE.

Check out COMBAT for a great total body workout, OR as a superb cardio addition to your muscle-building routine. Want great shoulders? I know the secret!

See you next time, and remember to LIVE OUT LOUD!

Michelle

New DVD Releases and My Personal Home Workout Favorites

Good Monday Morning!

You know I love good, home based workouts and a lot of times it is really nice to just zone out and let somebody else tell us what to do right?

Enter fitness DVD’s. At home DVD’s are a great way to get your workouts in and get your sweat on, provided you have the motivation to push play (hey, we can’t do everything for you!).

Some of the drawbacks of in home DVD’s are the boredom factor (same joke every time!) and queuing and safety issues. It is my belief that the benefits far outweight the drawbacks and as long as you know your body and stay within your capacity then you can bypass injury. Also, mix it up! One fun thing is to put together a Fitness DVD swap with your friends, and you get bonus points if everybody brings a healthy recipe to swap as well. :)

Here are some newer Fitness DVD’s on the market:

Billy Blanks Tae Bo Express

I just love me some Billy! The entire Tae Bo community is really awesome and worth getting to know. This DVD is perfect for those wanting the benefits of Tae Bo without the hour-long workouts. This DVD 8 different and focused workouts lasting 11-12 minutes a piece. So you can feel free to put together your own workout based on the time you have available and what you are wanting to accomplish. There is bootcamp and even toning as well as abs all on one awesome DVD. the energy is truly un-matchable and as always, Billy is dead on with queuing and choreography.

Amy Dixon Gimme 10: Core Cuts

If you do not know Amy Dixon, please go check her out. I may be partial as I have been a fan ever since I saw her first kickboxing stint on excersizetv, plus I love her hair. Still, find her and see what she’s all about. Amy is not only cute as a button, but her queuing is above and beyond which makes working out at home safer and more effective. Core Cuts offers 6 different workouts for your abs, including the stability ball! I love the ball! So, these are workouts that can fit easily into any schedule and provide a total core workout, instead of just the 6 pack. By the way, I must say I enjoy core cuts even better than Bob Harper’s Totally Ripped Core. Simma down! Amy gives clear instruction with an underlying tenderness that enables you to try a little harder, instead of feeling a little beat down.

Jillian Michaels Body Revolution

Take note, this system is not available YET, but you can get on a waiting list. OK, so I have to say, Jillian is still surprising me with new things. I mean, I really think that sometimes she’s done, but this system has proven me wrong. This is an entire body transformation system with 15 workouts, spanning all workout genres, from kickboxing to core to aerobics to toning to yoga, it has it all! These DVD’s have a lot more pretty people to look at :) and in true Jillian form the instructions are clear and modifications are given and encouraged. Spot on!

Bob Harper’s Beginners Weight Loss Transformation

Ready for a slightly softer approach? Just slightly :) Bob Harper has taken into account the fact that some are either new to exercise or are carrying a lot of extra weight (hey, I totally know it is NO fun to do a push up with 100 extra pounds on your frame!) and has adapted to help those who want to get in shape have a solid platform. This DVD is true to Bob’s form and point of view, so don’t expect a ton of sugar-coating. It is a great place to start and one you can come back to again and again. Slightly less harsh and a whole lotta sweat!

 

Those are the newbies, here are a few I keep in rotation:

Tae Bo Amped

Exhale Core Fusion Power Sculpt

Tracy Anderson Method

Sadie Nardini Yoga

Amy Dixon Breathless Body

I like to mix up my workouts as often as possible since I tend to get bored. My own personal routines have yoga every day, with longer sessions 3-4 times per week.

That’s what works for me, find out what works for you and stay fit and healthy!

Michelle