Wow, just wow

The response to the 2 a day challenge has been so inspiring. Thanks to everyone who joined. We had 29 people sign up!!! I really hope you all stay focused and reached your goals. Sorry to everyone who missed the cut off. I promise to have more challenges in the future.

So I have been thinking about how to decide on the winners. I want to make it fair. First I will narrow it down by who followed the rules of the challenge. Anyone who hasn't posted or been consistent won't qualify. From there I will have my family and friends read the summary each participant submits and have them choose the top 5. I will put all of those top 5 challengers in a bag and draw the winners from there. That is the best way to keep it fair since I am close to some of the challengers. Good luck ladies. Q

The Official 2 a day 4 week giveaway!!!

Hello everyone. I decided to do a challenge to end the Year and to kick off my next giveaway!!! It is a 4 week long 2 a day challenge. Each day that you workout, you are to do 2 workouts, one in the am and one in the pm. This helps you to burn fat throughout the day and see results quickly. Here are the rules:

1. You must be signed up to win. Deadline to sign up is Monday October 27th at 11:59 pm mountain time.
2. You must state how many days you plan on working out for each week.
3. You must state your goals and take starting stats. We are on an honor system. You can take starting pics if you'd like.
4. You must check in at least 3 times a week in the official challenge post for each week.
5. At the end of the challenge you must email or pm me your final info which includes a short summary of what changes you experienced, goals that were met etc.

There will be one grand prize winner along with a 2nd and 3rd place winner. But I am trying to work it out so everyone will get something.

The prizes are:
1st place- a footlocker gift card, a workout ball, a fitness dvd and a jumprope
2nd place- a fitness dvd and a jumprope
3rd place- a jumprope

Good luck everyone. Q

It's mind over matter

So I will use my mind to move this matter!!! That's it folks seriously. You have to want this in your mind. You have to make up your mind to have your best body. You have to use it to will your body to do what you want it to do.

Most mornings when my alarm goes off, I want to hit the snooze button. But then I start thinking. I think about why I am doing this. I think about all the nice clothes I want to wear. I think about being healthy so I can live longer to drive my husband and kids even more crazy. I think and then I make up in my mind to get up and get going.

Our mind is one of the most powerful tools we have at our disposal. You have to use it in order to be successful. Whatever it is that is motivating you, think about it and then get going. Don't think about how tired you are, instead think about how great you will feel after exercising. Don't think about how sore you are going to be, instead focus on the fact that your muscles are working and helping to burn fat. Change the way you think and the way you approach your goals and doing so will help you focus on the positive. I know it is not easy, but know that anything worth having isn't. I hope this encourages you to have your best body ever!!! Q

Is it time for a change?

So you have been working out and eating right. You've seen some results but you are still not where you want to be. Maybe it is time for a change. Just like we adapt to our environments, our bodies adapt to our routines as well. Eventually what we are doing is no longer challenging. We don't see results, we get frustrated and give up. Well now is not the time to do so. Now is the time to make some changes.

Here are some things you can do to mix it up and stay focused on having Your Best Body ever:
1. Change the order of your workouts- If you are following a plan like Body For Life, try changing the order you work each exercise group. If you start with your triceps and end with your biceps, try starting with your biceps and ending with your triceps.

2. Get out and enjoy nature- a lot of people like to run or walk on a treadmill, maybe you should try going outside and taking a stroll around your neighborhood.

3. Change the time you work out- If you are working out in the evening, try throwing in a couple of morning workouts and vice versa.

4. Push yourself- try going up a little with your weights or maybe walking and running a longer distance. Push yourself a little in order to get stronger.

5. Try something new- Instead of going to your regular aerobics class, try looking at the schedule and see what other classes they have to offer. Try spinning, or kickboxing, or yoga to mix things up.

6. Dazzle your tastebuds- eating healthy doesn't have to be bland and boring. Go to the library or search online for some healthy recipes and try them out. Look into cuisines from different cultures.

Take care everyone. Q

If you fail to plan then you plan to fail

This morning was the start of a 6 week countdown for me. I have 6 weeks left before I finish the Body For Life challenge. I decided to step it up by doing 2-a-day workouts. My plan is to do my weight workouts in the morning with some light cardio, and then kickboxing or boxing class in the evening. It was hard getting up but having an accountability partner made it a little easier. The first giveaway winner, Mrs.Pretty08 and I will communicating daily to keep on track. It wasn't as successful as I wanted but it was all my fault. In order to be successful, you have to plan. Planning is key because it allows you to just flow with very little interruptions. Here are some of my planning tips:

Make a workout plan and write it down. Some people plan for weeks at a time or just a week at a time. Whatever you plan on doing, put it on paper. That way you can schedule around your life, see what works and make adjustments as needed.

Prep for your workouts ahead of time. Each night I put my workout clothes out along with my workout log. I usually have the reps, sets, and weight amount filled out in pencil. I also put a bottle of water in the fridge the night before as well. Every weekened I check my ball and inflate as needed. If I am using a video the next morning, I go ahead and put it in the vcr or dvd player so it is ready for me to hit play. Doing these little things makes it easier when I get up in the morning. All I have to do is get up, brush my teeth, throw on my gear and grap by water and go.

Plan your meals out in advance. On Fridays I plan my meals for the next week. On Saturday I go around the house and see what items I will need and make a shopping list. On Sunday I go shopping and I spend time cooking, and packaging the food. Each night I package all of my meals and the ones I take to work, I put in my bag so I can grab and go in the morning.

Keep healthy snacks everywhere you go. There are those days when I have so much on my mind that I leave without taking my food. I always keep healthy snacks at work to avoid screwing up my metabolism. In the fridge I keep prepackaged protein shakes and lean cuisine meals in the freezer. In my desk I have fiber bars and packages of nuts so I can have something healthy to snack on.

Set a goal and a date to reach it. I have several goals with different dates to reach them. Instead of having a long time out before I can celebrate, I am able to give myself a pat on the back more often which keeps me motivated. For instance one goal I had was to wear a pair of jeans by the end of September. Well this past weekend, I was able to wear them to a birthday party. So now I have another pair that's a size smaller that I am trying to get into before the month is out. I am motivated and encouraged because I know I need to push myself to meet my goal but I also know the time to hit it is not that far out either. Q

An inexpensive at home gym

Dh and I have always been serious about health and fitness so we have a full set up gym in our house. We have the gym style weight set, a treadmill, and some other equipment. But I know everyone may not have the means, the time or space to have a big set up like us. So here are some things I feel you should have in order to workout but won't break the budget or take up a lot of space.

1. Fitness ball- I love my ball especially for ab work. You can do crunches with a deeper range of motion. I also do squats on it and push ups. It is really inexpensive.

2. Dumbbells- You can get these just about anywhere. I like dumbbells because you can work both sides of the body equally.

3. Jumprope- Yup a good ole jumprope. This is the best and easiest way to get your cardio in. Try it for a few minutes and you will be out of breath. As you can see from mine, it came in a little tube so you can put it up and away when you are done.

4. Medicine ball- This is a great compliment to the fitness ball. You can challenge your core by doing planks on it and you can also hold it and run in place. The possibilities are endless. You don't need it if you have dummbbells but I think it is a great addition.

5. Fitness mat- you need this to do floor workouts. They are also portable and are easy to clean as well.

Take care and continue to work on having Your Best Body ever. Q

The Biggest Loser

During the first season of the biggest loser, they had the training and diet info listed on the site for free. I was smart enough to print it off. A lot of people watch the show and get discouraged because they don't see the results the contestants are seeing. Well first let me say what they do is super strenuous and strict. They also have trainers available to push them and they have the time to do it as well. They are away at the ranch secluded so they don't deal with work and life like everyday people like you and I. So I am going to post the plan just to show you how strict it is. I am not suggesting you try it. I would highly suggest you get your doctor's approval before starting any type of program. I know a few people who have modified the workout or used it for a week as a mini bootcamp and got results. HTH Q
Monday: Morning: 1 hour of cardio first thing in the am on empty stomach
Afternoon: 1 hour of functional resistance circuit training followed
immediately by 45 mins of cardio in target heart rate
Night: 1 hour of kick boxing

Tuesday: Morning: same as Monday
Afternoon: same as Monday
Night: 1 hour of Yoga

Wednesday: 3 hour mountain hike

Thursday: Morning: same as Monday
Afternoon: same as Monday
Night: 1 hour of track drills

Friday: Morning: same as Monday
Afternoon: same as Monday
Night: 1 hour of Spinning

Saturday: Morning: Same as Monday
Afternoon: 5 miles on treadmill, 500 sit ups, 500 lunges, 500 push
ups, 500 squats, 500 assisted pull ups


Here is info on the diet. Jillian and the Eat Less Diet

Eat 3 meals a day with 1 snack.
Eat every 4 hours.
High protein, low to moderate fat intake, no simple carbs, low complex carbs.
Sodium isn't a big deat, but it will make you hold water temporarily so don't freak if you are up a pound after sushi with soy sauce.
Always try to have protein with your carbs-never eat carbs alone.
DRINK WATER- 100oz minimum!
2 cups of coffee per day, but for every cup drink another 8oz of water.
Tea (especially green tea) is okay but not a water substitute.
Multi Vitamin; Fish Oil; Minerals; Fiber and Chitosan.
Take vitamins in morning after workout
Take 1/2 hour before dinner with 10 oz of water minimum.

NO Foods: YES Foods:
Alcohol Chicken
Sugar Fish
Rice Beef
Flour-very limited quantities All Seafood
Bread- very limited quantities Fats are okay
Juice Great Fats are avocado, nuts,
Potato salmon (in limited portions)
Pasta Dairy is fine- low fat or non fat
Soda's-unless they are diet Green Veggies- unlimited
Tropical Fruit Fruit if only before 5:00pm- Apples, Bananas,
grapefruits and berries
Melon Soy-for vegetarians

Red Team Eat Less Sample Menu
MONDAY: Breakfast (200 cal) 1 and 1/3 cups hi lo cereal add splenda & cinnamon
Lunch (300 cal) Protein Salad- Greek Salad with chicken breast on top and 1 T low-fat feta cheese, dressing on the side (always) or 1 T of any low cal dressing
Snack (100 cal) Any light cheese with green veggies-laughing Cow light cheese; garlic cheese spread etc...Limit quantity to 100 calories worth of cheese-veggies are free calories.
Dinner (500 cal) 5 oz lean steak with grilled garlic veggies and 1/4 spaghetti squash with non-fat butter spray or non-fat sour cream- no starch on side.
Dessert (100 cal) 1 small Carbo-lite yogurt

TUESDAY: B (200 cal) 1 cup berries and 1 cup low fat cottage cheese
L (300 cal) Ceasar Salad with 1 grilled chicken breast. Up to 2 T of low cal dressing-no croutons. 2 T of low-fat Parmesan cheese
S (100 cal) 10 dry roasted almonds
D (500 cal) 2 Chicken skewers with grilled veggies 1/2 cup tabouli grilled asparagus
D (100 cal) 1/2 cup (measure un-popped) popcorn with 25 sprays of I Can't Believe It's Not Butter and Splenda on top

WEDNESDAY: B (200 cal) 5 egg whites with low-fat feta cheese and tons of green veggies (spinach, bell pepper, mushrooms, etc.)
L (300 cal) 2 cups of cottage cheese over mixed greens with low cal dressing of your choice. Put 1/4 cup of beans in salad (can be red, kidney or garbanzo)
S (100 cal) 10 dry roasted unsalted cashews
D (500 cal) 6 oz of lamb chops in Dijon sauce with grilled artichoke and grilled asparagus
D (80 cal) 2 cafe' twists

THURSDAY: B (150 cal) 1/2 grapefruit, 1 cup cottage cheese
L (500 cal) Chinese Chicken Salad- No Crispy Noodles, Low-cal dressing on side
S (120 cal) 2 low-carb Dannon Light & fit yogurts
D (400 cal) 6 oz of salmon steak in Dijon sauce, steamed broccoli and zucchini
D (50 cal) 3 sugar-free Jell-o single servings. Cup of diet Swiss Miss hot chocolate

FRIDAY: Breakfast(100 cal) 2/3 cup hi-lo cereal no milk
Lunch (500 cal) 1 shredded white meat chicken breast. 2 T whipped eggplant dip (Babaganoush) Small Greet salad ith 2 T of low fat feta and low-cal dressing on side
Snack (100 cal) Non-fat sugar-free ice blended mocha
Dinner (500 cal) 4 chicken saute' skewers Large cucumber salad, dressing on side-no cheese or croutons. As many green grilled veggies as you can eat.
Dessert (100 cal) 1/4 cup of low-fat ricotta cheese with vanilla extract and Splenda

SATURDAY: Breakfast (200 cal) 4 slices of turkey bacon, 1 grapefruit
Lunch (300 cal) Chicken Fajita Salad with Pico di Gallo and light sour cream
Snack (100 cal) 1 piece of light Laughing Cow cheese on 1/2 apple
Dinner (500 cal) 1.5 turkey burger patties wrapped in lettuce with 1.5 slices of low-fat American cheese on top and low-carb barbecue sauce. Steamed broccoli and side salad, grilled mushrooms and 1/4 onion, grilled.
Dessert (80 cal) 1 small sized Carbo-lite frozen yogurt.

SUNDAY: B (300 cal) Egg whites scrambled with low-fat feta, spinach and mushrooms
L (500 cal) Nicoise Tuna Salad
D (400 cal) 3 slices of pizza without eating the bread- scrape the top off!
D (300 cal) Cheat treat of your choice only 300 cals worth

Congrats to our Winner!!!!

Mrs.Pretty08 won the Winsor Pilates workout tapes. They will be in the mail today. I will have another giveaway in a few days!!! Q

Avoiding the holiday eating pitfalls

Oh yes it is almost that time again. Thanksgiving is about 6 weeks away and I know how hard it is to stay on track. So I've come up with some tricks and tips that have worked for me in the past. I do believe in enjoying this time but it is also important to not throw all of your hard work out of the window.

1) Start your menu prepping now- For those of you who will be doing the majority of the cooking, now is the time to start planning your menu. I know there are some traditional items you will probably cook but for those side dishes, try looking into adding more light veggie recipes.

2) Make smart substitutions- This kind of goes in line with #1 but you have to be wise about your choices. For instance if you can use lower fat milk and cheese, a better type of spread like Smart Balance, play with herbs and spices for more taste, and use natural sea salt which you can use less of reducing your sodium. I have managed to change my macaroni and cheese into a flavorful but more healthy version by making some changes.

3) Step up your working out- I know I am going to eat and enjoy my food. So the days leading up to Christmas and Thanksgiving, I make sure I go the extra mile in my workouts. I usually switch to 2 a days doing a workout in the morning and one in the evening. While cooking I usually have some music on and as I am cooking, I am dancing and getting an aerobic workout.

4) Cut back on calories- The day I plan on having my big meal, I kind of prep myself to eat and not go overboard. I usually have a light breakfast, a salad for lunch, drink plenty of water so my overall calorie intake is low. Some people do a light juice fast the day before as well.

5) Fiber, fiber, fiber- We will be eating a lot of fat and stuff we don't eat on the regular putting our bodies in overdrive trying to process it all. Eating fruit and veggies help but I also take a fiber supplement during this time to help things along. There are a variety of drinks or capsules you can find at a health food store to help you along.

6) Relax and enjoy yourself- Don't spend the entire time stressing about your goals. This is the time for all of us to sit back and kick it with family and friends. Even if you don't do as well as you would like, you can always get back on track. Laugh, smile, relax and enjoy yourself. You will feel renewed, refreshed and ready to meet your goals when it is all over. Q

6 keys to having Your Best Body

1. Water, water, water. It is best if you can drink 1/2 to 1 ounce per pound of body weight daily.

2. Fruits and veggies. It is best to eat raw organic but you can also use steam as well. Eat at least 5 per day. It will fill you up and the fiber will keep you regular.

3. Sleep. Make sure you are getting good quality sleep. Develop a routine and make sure you surroundings are ideal so you can get the best sleep possible.

4. Vitamins and minerals. I take the ones listed above by Melaleuca. They have a high absorption rate and doesn't have a lot of fillers. You actually feel better while taking them.

5. Get moving. I would suggest doing cardio at least 3 times and week and weight training at least 2 times a week to start. It is important not only for body toning but it is also good for your heart.

6. Eat, eat, but eat right. I would suggest at least 3 meals a day and 2 snacks. Eat healthy foods without a lot of salt, fat, and sugar. Take your time and enjoy your food and don't scarf it down. Make sure you are getting quality carbohydrates like oatmeal and brown rice, and protein. Look into getting magazine subscriptions to Cooking Light, Vegetarian Times etc to get healthier recipes.

I hope these tips help you on your way to having your best body. Q

90 days left

Gosh this year sure flew by. There are only 90 days left. 90 days to go into the new year looking and feeling better. So what are you waiting for? Forget having a new year's resolution. Start right now and you can go into the new year happy. Why put off what you could be doing today? Do you know all it takes is 21 days to make something a habit and to see and feel physical changes. So 90 days is more than enough time for you. Especially with the holidays coming up. Get a headstart so you can enjoy some turkey, pies, and cakes without feeling guilty. 90 days!!! READY SET GO. Q

Measuring your body fat

It amazes me how two people can weigh the same and yet look so different. One of the reasons I don't weigh myself is because I have always been a muscular person. Because of that I always weighed more than most people would expect. I know that having nice toned muscles allows me to look great versus being slim but flabby. Here are some sites you can use in order to figure out your body fat:

Let's focused on being fit and toned and I guarantee you will feel great, be the size you want to be and, look great. Q

Formula to help lose weight

For those of you who do like to weigh yourself and need to see the scale go down in order to be motivated, here is a formula I found in an article I clipped:

1.Subtract 10 pounds from your current weight, then multiply this figure by 4.4.
Ex: If you weigh 145 now, subtract 10 pounds to get 135. Multiply by 4.4, you get 594.

2.Calculate your height in inches, then multiply this figure by 4.6.
Ex: If you're 5'4", you're 64 inches tall. Multiply that by 4.6 to get 294.4.

3.Multiply your age in years by 4.7.
Ex: If you're 30, you get 141

4.Add up the answers to numbers one through three and then add 655.
Ex: 597+294.4+141+655= 1,684.4.
Round up or down to the nearest whole number: 1,684

5.Multiply this number by an activity factor-- this is the figure that helps determine the number of extra calories you need to support your daily physical activity level:
*1.2 if you sit at a desk all day, are unable to work out due to an injury or are too tired or too busy to exercise on a daily basis.
*1.3 if you walk your dog twice or more daily, take the stairs whenever you can or exercise moderately for up to 2 days a week.
*1.5 if you exercise for 1 hour at least 3 and up to 5 times a week.
*1.7 if you are a hard-core runner, train 2-plus hours a day or have a physically demanding job.

Your final number equals your daily calorie limit to lose 10 pounds in six weeks


First product giveaway

Hello everyone. Thanks to all who have stopped by this blog. As a way to get everyone excited and to help me get rid of some stuff I am having my first product giveaway. I am giving away a 4 vhs set of the Winsor Pilates workout program. All 4 videos are brand new in their wrappers. You will win the Basic step by step, the 20 minute workout, the advanced body slimming and the accelerated boy sculpting tape. All you need to do to win is send me an email to with Winsor Pilates in the subject along with your name and address. The drawing will be held on Wednesday October 8th. The deadline to enter is 11:59 pm Mountain time. Good luck. Q

About this blog

This is my journey to not just lose weight but to have my best body ever!!!