Hump Day Humor

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Year in Review

Today is supposed to be "nutritional education" day, but hey, this is my blog, and I can change my mind. Ha! So, I am.

I want to reflect over this past year...put things into perspective...see where I have been and where I am headed.

Wow...what a year it has been.

• This was the year that I turned 40 and did so in the best shape of my life.

• This is the year that my brother had the first of two brain surgeries, and I had the privilege of watching him show more strength than I've ever seen a person have.

• This is the year that I became closer to my brother than I ever have been.

• This is the year that I saw my mom with a strength that I didn't know she had.

• This is the year that I made enough money via my online home business to help me pay for my brother's medical bills.

• This is the year that Beachbody proved to be such a blessing...I'm still amazed.

• This is the year that ties had to be cut...baggage let go...painful as it was...turned out to be a blessing also.

• This is the year that my son turned 7.

• This is the year of my 17th wedding anniversary.

• This is the year that I made connections for life.

• This is the year that my husband's business took a turn for the worst due to the economy, and my husband went active duty so that I could stay home.

• This is the year that I gained back weight due to the stress of my brother's situation.
  

So, what will 2009 bring? I only know, at this point, that it definitely brings my brother's second surgery and my husband's deployment. I also know that it brings me getting back into shape...won't be as hard as the first time. I will also experience major growth in my coaching business (still have thousands of dollars of my brother's medical bills to pay.)

I am a very strong woman, probably stronger than most folks. I have good coping skills (usually) and terrific insight into situations. I possess an intuition to see the big picture. I have the ability to see things for what they are and make decisions that I can own up to and stand behind. I have no regrets.

I will go into 2009 strong and brave. I will emerge at the end of 2009 an even stronger person!!!!

God Bless!

http://www.GoFitCoach.com

Prayer Request Update

Brian is doing better after taking a Benedryl. He is home now. Thank you for the prayers! I am so thankful for prayer warriors!

http://www.GoFitCoach.com

Prayer Request

My brother, Brian, is on his way to the ER as I type this. It sounds like he may be having an allergic reaction to something...throat is swelling closed. I would greatly appreciate prayer!!!! Thank you!!!!

http://www.GoFitCoach.com

I Need A Silent Night

Please take the time to listen to this song. It spoke VOLUMES to me...when I could hear it through my tears!!!!

http://www.GoFitCoach.com

Merry Christmas to All!!!!!

http://www.GoFitCoach.com

Brian's Brain Update

Quick update to not make you wait...

Dr V's (neurosurgeon) office called Mom today. He is aware of everything that Brian is currently experiencing. His scheduler will call on Monday to schedule a doc appt with Brian with the intent of moving the surgery up sooner. I'm guessing potentially the end of January or beginning of February. I'd like to ask for continued prayers.

http://www.GoFitCoach.com

Fighting Type 2 Diabetes

As a long-time registered nurse and certified nutrition consultant, I am very proud to work with an innovative company that has a relationship with the American Diabetes Association to help fight Type 2 Diabetes. If you, or someone you know, suffers from this disease, there is help! Please contact me to get started.

http://www.GoFitCoach.com

God is Good!

I am sitting here this am, in AMAZEMENT of God.

Our water pump stopped working last night. Because we are dependent on it, this means we do not have ANY water...for showers, toilets, basics. Ugh!

It is only 9am, and we now have 2 men out here, from 2 totally different churches, looking at the issue.

Shortly, Keith is leaving to help another family, from still a different church, with moving some furniture.

I am amazed at how God assembles a body of believers who intersect in their lives and help each other!!!!! I feel so blessed right now!

http://www.GoFitCoach.com

Wallowing like a pig

The past few days have been a bit dark for me, but I woke up today with a different outlook. Yesterday, I had a friend tell me that it is ok to take some time to "wallow in the mud," to go ahead and feel the yuckiness of the situations.

So, I did. I wallowed in the cool, dark mud for a while. Then, out of the blue, I had some closure on a situation that had been weighing on me. On top of that, I spoke with my brother about everything going on.

HE had to console ME! HE had to tell ME not to worry...that everything would work out.

Yea, huge wake up call with that one.

I woke up this am and decided that it was time for me to put on my big girl panties and deal with the situations head on. Wallowing isn't going to change anything, other than make me feel sorry for myself. I'll take it as it comes. Deal with whatever as I have to. Allow myself to feel the feelings. Become STRONG.

Will I have another pity party at some point? I'd be lying if I said no, but isn't mud supposed to be good for your skin? Ha...at least I'll have a great complexion as a result!

http://www.GoFitCoach.com

Birds of a Feather Flock Together

...but that doesn't mean that parents and children should share the mentality of little exercise and high-fat foods.

Our children are increasingly overweight, and it runs in the family according to HealthDay News. Believe it or not, it's not related to genetics. It has a lot to do with how families spend their time together. Overweight parents tend to do less physical activity with their kids. This can lead to overweight children.

Skipping meals are also a culprit because it leads to overeating. The study found that more normal weight parents gave their children three square meals a day AND spent quality, ACTIVE time with their children.

This study is important because, as parents, we shape our children. We influence how they will raise their children. It is our responsibility to teach our children how to be fit and healthy.

Who knows...maybe the teaching will rub back off on us.

http://www.GoFitCoach.com

Brian's Brain Update

Brian is feeling awful. Pressure in the head is driving him crazy. He wants to believe that it's from something other than the tumor, but nothing else is showing up wrong. The neurosurgeon believes it's from the residual tumor.

Mom has put a call into him at Tampa to discuss everything. I'm really hoping that a surgery date is set. I don't see how this can go on until June. My stomach is in knots. I feel like I'm in a dark place right now, waiting to emerge with the necessary strength that I will need to get through this and to support my family at the same time.

http://www.GoFitCoach.com

Pearl in an Oyster

I'm having a rough night.

Many of you know that my brother is facing another brain surgery in June...possibly sooner. It is stressful enough to think about going through that again. It has literally taken me the past 6 months to start to feel semi-normal from the first surgery in June of this year.

I found out this past weekend that my husband, who is in the National Guard, is being deployed next summer to somewhere overseas. We don't know where yet. He came home with the initial schedule today. We thought he was starting the deployment in July. The schedule, however, starts the mobilization in June. Oh my goodness!!!!!! How am I supposed to be with my brother during this surgery AND have my husband deploying at the same time...all while maintaining a sense of normalcy for my child?!?!?!?!?

Needless to say...I lost it this evening. Perhaps I simply needed to. I don't have the answers...and I am used to having them. This is one of those situations where I have no choice but to give it all to God. I can't do this on my own. I feel very much like that an oyster with a huge piece of sand in it. I know that God will take these situations and make pearls from them, but at this very moment, I don't see how.

http://www.GoFitCoach.com

Almost Two-Thirds of Americans Meet Exercise Guidelines

Such is the title of an article published on Dec 4th, 2008.

I have a really hard time believing that this is true because the obesity rates in America continue to increase...now reaching from the adult population to our children.

The 2010 guidelines by the the U.S. Department of Health and Human Services call for adults to do at least 30 minutes of moderate-intensity activity five days per week, or 20 minutes of vigorous activity three days a week. The current 2008 guidelines call for 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity per week. Based on a survey, 2/3 of Americans meet the 2008 guidelines.

How I hope that is true! I don't buy it, however. I think it's an inflated number of what people "think" they do. If it were correct, wouldn't we see the obesity rates decrease? Perhaps people are getting physical activity, but their diet is so unhealthy, it doesn't matter? I don't know the answer. I only know what I see when I go into the mall or any other public place.

I want people to get in shape. I want people to eat healthy. If you want the same thing for yourself, but you don't know where to start, PLEASE contact me!!!! I can help you get started in the right direction.

http://www.GoFitCoach.com

My true nature sucks...sort of

I have always been a helper. Always. You need someone to volunteer? Put me down. It's my nature.

I became a registered nurse because I love to help people. I specifically became a hospice nurse because I was helping people during one of the most vulnerable times in their lives. When my husband's unit was deployed to Afghanistan, I became the Family Readiness Coordinator for the unit. When the unit lost a soldier overseas, I became a liaison between the family and the social services. I became an online fitness coach because I understand the struggles that people have with food and exercise. I suppose if I could be one of Santa's elves, I'd do that too.

I love to help people. Unfortunately, while it is a great character trait, it is also a lousy one. Here is why: I am guilty of losing myself as I put others before me. Until I am smacked in the face (not literally, sorry friend) I tend to continue to give and give. I just give and give until there is nothing left...and people are willing to take and take without reciprocation. Granted, not all people, but some are leaches...looking to take what they can get.

I am blessed to have a friend who recognized this in me recently and told me that I actually don't owe anyone anything. Huh? I don't? For real? I can simply stop giving? Wow, that concept is so foreign to me.

This brought me real clarity. I give because I choose to give. However, if I continue to give of myself...to my detriment...it is my own fault too. I can actually change my mind!!! I'm allowed!!! I can do so without explanation or guilt. How flipping LIBERATING is that!?!?!?!?!?

and so I end with...

My true nature sucks...sort of. Nah, no it doesn't! I rock!

http://www.GoFitCoach.com

ChaLEAN Extreme lowdown:

"Should" be available here on Dec 12th. Of course, the date is subject to change.

Now that I have learned more about this program, I am even MORE EXCITED about it!!!!!! It is going to ROCK!!!!!! I CANNOT wait!!!!!!!!!

Last night, I watched a 30 min video made by Chalene that explained so much. The program is a strength training program split into (3) 4-week phases: Burn, Push, and Lean...5 different workouts for each phase. It's meant to deliver results every 30 days.

This program is for both men and women. This program is for EVERYONE, REGARDLESS of how much weight you have to lose!!!! Very exciting!!!

The cardio piece is "boot camp" type drills, but you can substitute TJ or another cardio program.

Big difference than any other programs in Beachbody: there is an audio Extreme Motivation CD with positive messages from Chalene. Listen to it all the time.

The guidebook has each exercise broken down with photos to help guide you. Explains all the phases. The food guide includes all the recipes used, including pictures. Recipes are simple to make.

This program (made with a physician) will:
-increase lean muscle mass
-help you lose up to 60% of your body fat
-increase your metabolism so that you burn fat even while sleeping.

Different Phases:
Burn-start lifting weights to jump-start your metabolism.
Push-learn how to lift heavy to build the muscle to burn fat.
Lean-once the foundation has been built, bring in new routines to melt the fat off your body

Spread the word...this program is going to be AMAZING!!!!!!!!

Prayer Request

Quick background: Oct 07, my 35 yr old brother was diagnosed with a massive benign brain tumor that he has probably had for 15-20 years. In June, he had brain surgery to remove 50%. During surgery, he suffered a brainstem stroke and had to under go months of rehab to learn to walk again and use his right arm. I'm very very proud of him!

He will need a second surgery to remove another 20-30% of the tumor. The rest will be stunted with radiation. We were thinking April, May for the surgery.

As I write this, Brian is headed to the ER. He has been experiencing an increased pressure in his head for the past week. We thought it was sinus, but it is really bugging him now and more in the temple area. He is going to have a CT or MRI done. He is already scheduled to see the neurosurgeon in Tampa on Tues. We may be looking at the next surgery much sooner than anticipated.

We need prayer for health, comfort, and strength. Thank you!

Excuse me while I climb up

Pardon me, but I am climbing on my soapbox this am. I'm supposed to review a health/fitness article today, but I'll make it up next week or so.

I was thinking this morning about responsibility. It absolutely baffles me that society, as a whole, is moving in the direction of not taking responsibility for its actions. On the mioptic level, people don't take responsibility for their own decisions or actions and wonder why things turn out as they do.

Huh? Am I missing a piece of the puzzle? Did I not get the order from the Executive Office that we no longer have to be responsible for our own choices?

Who I am responsible for and to? I'm responsible to my God. I'm responsible for myself. I'm responsible for my child until he turns 18. Other than that, I'm not responsible for actions taken by others.

I own my decisions. Thankfully, I know who I am and what I stand for. I have worked hard since I was 15 years old. I've earned everything I have. No apologies will be given. No compromise will be done. This bizarre notion that people are owed something...whether from the government or other sources...doesn't compute for me. If I "share" or "give" something, it's of my own volition. If I don't, again...my choice.

People, WAKE UP! Take responsibility for yourselves! If you don't like the outcome, change your response. Look within for change...not for someone to give you something. Hard work will get you ahead, not handouts.

Leave the Baggage Behind You

Baggage. One definition is "superfluous or burdensome practices, regulations, ideas, or traits." This definition includes people and past experiences.

Baggage does "nothin' for nobody." Sometimes baggage leaves on its own via attrition. This is always the best way, but it's not always an option. Sometimes you have to make the conscious decision to get rid of it on your own. In order to do that, you have to be willing to look at the situation with a clear mind and make good decisions. Sometimes these decisions won't be popular with people around you, but you have to be ok with that.

I have recommended many times the book "The Success Principles." It is truly life-changing. It has helped me see some situations for what they are. Whether good or bad, in the long run it's good. I have been able to rid some baggage via hard decisions and others via attrition. I am blessed to be surrounded by some of the most supportive people that I could know. I am blessed to have a wonderful family and some very very good friends.

With the end of the year in sight, I challenge you to do the same thing. What is not working in your life? Is it a situation? Is it a person? Is it negative self-talk? Is it turning to food for comfort? Whatever your baggage may be, take a long, hard look at it. What can you do to rid yourself of it?

Be prepared. It may be a painful process. I can promise, however, in the long run, it will be the most liberating thing you can do for yourself!

Leave your baggage on the street corner! Let someone else take it if they choose! Or just let it be swept away with the trash! Just don't take it back home with you.

The Revolution is Coming!!!!!

The Beachbody Revolution that is.

Will YOU be ready?

On December 19, a very special infomercial will hit the airwaves promoting the COACHING OPPORTUNITY with Beachbody.

Before I explain that, let me tell you why I became a coach.

I became a coach a year ago because I wanted to help people. Helping people is in my nature...after all, I'm a RN. Helping people get fit & healthy motivated me to get fit & healthy. It was a perfect combination. I did not care about the business side of things. Not interested.

Over time, I began to realize that not only could I do what I love, but I could receive a sizable weekly paycheck for it. WHAT!?!!?!? This was too good to be true! I had to pinch myself! You mean, I can actually get in shape, stay at home with my son, help others do the same, AND get paid for it?!?!?!?! It's not a joke or a gimmick!!!!

This same opportunity will now be presented to the public! This company, that is on the Fortune 500, is expected to EXPLODE in 2009! Now is the time to get involved...before the explosion!

Here's the jest of it: there is a $39.95 start up fee. After the first month, there is a $14.95/month fee for your "back office" and website upkeep. Here is the best part...if, for any reason, you decide that coaching is not for you, you simply call Beachbody and cancel! There is NO RISK!

As a coach, you receive a 25% discount on ALL products. This includes the programs that have made Beachbody famous, such as P90X, Turbo Jam, and Hip Hop Abs. ChaLEAN Extreme will be released next month and is one of the most highly anticipated programs in Beachbody history!!!!!!

So, let's say that your interest is peaked, but you have questions...you have concerns...you need to know more before you commit. I understand. My analytical brain works the exact same way. I have addressed coaching more in depth, including common concerns HERE.

Join the REVOLUTION! Let's reverse this trend of obesity in America!!!!

HAPPY THANKSGIVING!!!!

3500 calories = 1 pound

Tomorrow starts the holiday season. The average person gains between 5 & 10 lbs during this time. How many calories will you consume during your Thanksgiving meal tomorrow? Now I'm all about having a good meal, and I don't plan on skimping. I will, however, have to adjust my workout plans to accommodate the calories. Check off what you plan to eat tomorrow and see what it adds up to. Remember 3500 cal = 1 pound if not burned off.

Drinks:	Calories
1 mixed drink	250
1 glass wine	120
1 cup coffee with cream and sugar	50
1 glass cider or sparkling grape juice	120
1 cup eggnog	343
Snacks:	Calories
1 celery stalk with cream cheese	45
1 cracker with cheese	70
½ cup mixed raw vegetables	25
½ cup mixed nuts	440
½ cup fresh fruit	60
1 ounce tortilla or potato chips	150
1 tablespoon dip for chips	75
Salads:	Calories
3 cups salad with diet dressing	100
1 tablespoon ranch dressing	75
½ cup gelatin with fruit	120
½ cup waldorf salad	110
Main Course:	Calories
6 ounces cured ham	300
6 ounces white and dark turkey	340
6 ounces prime rib	330
½ cup stuffing	180
½ cup cranberry sauce	190
½ cup mashed potatoes	150
½ cup gravy	150
1 baked potato with sour cream	150
½ cup green bean casserole	225
½ cup sautéed green beans	50
½ cup candied sweet potatoes	150
1 dinner roll	110
1 pat butter	45
Dessert:	Calories
2 chocolate mints	60
2 small chocolate chip cookies	150
1 piece apple pie (1/8 of 9-in pie)	410
1 piece pecan pie (1/8 of 9-in pie)	480
1 piece pumpkin pie (1/8 of 9-in pie)	180
½ cup whipped cream	75
½ cup ice cream	145
1 small piece fudge	70

Cyber Black

Yea, yea, this is totally NOT on the topic of health and fitness, but who can pass up GREAT SALES!?!?!?! This Friday is Black Friday, followed by Cyber Monday. There are HUGE deals. Check out these "official" sites for the info.

For those of you waiting for ChaLEAN Extreme and are looking into the Bowflex Select Techs, this is the right time to go searching for a lower price.

http://www.blackfriday.info/
http://www.cybermonday.com/

Posting schedule

I work best on a schedule. Ask my friends...either they love it or it drives them crazy (you know who you are!) So, I'm going to see how it works with my lovely blog. This week does not count because it's gonna be nuts anyways.

So, starting Dec 1st:
Monday-Let's start the week with a healthy recipe.
Tuesday-Let's put my knowledge of health and nutrition to work. I'll be educating on different topics.
Wednesday-Humor day...need something on Hump Day to get through the week.
Thursday-How about I tell you my personal thoughts here...who knows what I may say.
Friday-I'll review a relevant health and fitness article.
Saturday & Sunday- PEOPLE, get off the computer and be with your family!

99% is a b!tch, 100% is a breeze

Today is a good day! I am completing my 4-week rotation of Turbo Jam. I've worked out 6 days/week for 4 weeks, taken my vitamins daily, had at least 8 glasses of water, and eaten well. GO ME! This is a major accomplishment after shaking the sand from my hair a month ago.

I'm taking a rest week now and not weighing or measuring until Thanksgiving morning. I can already tell that I have slimmed down. My pants are baggy in the arse. I feel AWESOME!

I'm going to do a 4-week rotation of Slim Series next. Basically I'm trying to bide my time as I wait for ChaLEAN Extreme to be released. Can't happen soon enough!!!!! Bring on the weights!

I am here to tell ALL OF YOU...if I can do this, so can you! I grew up with such an unhealthy view of food, emotional eating, weight, etc. I still battle it because it is ingrained in me. It's ok. I've come to realize that I am a strong woman who can overcome anything. I am capable of doing what I set my mind to.

As Jack Canfield says in one of my favorite books, The Success Principles, 99% is a b!tch, 100% is a breeze!

A Little Thanksgiving Humor

See!!!!! Now we know why we are supposed to stretch before exercise!

Fast Food TV Ads Linked to Child Obesity, Study Finds

Thursday , November 20, 2008

ATLANTA —

A little less "I'm Lovin' It" could put a significant dent in the problem of childhood obesity, suggests a new study that attempts to measure the effect of TV fast-food ads.

A ban on such commercials would reduce the number of obese young children by 18 percent, and the number of obese older kids by 14 percent, researchers found.

They also suggested that ending an advertising expense tax deduction for fast-food restaurants could mean a slight reduction in childhood obesity.

Some experts say it's the first national study to show fast-food TV commercials have such a large effect on childhood obesity. A 2006 Institute of Medicine report suggested a link, but concluded proof was lacking.

"Our study provides evidence of that link," said study co-author Michael Grossman, an economics professor at City University of New York.

The study has important implications for the effectiveness of regulating TV advertising, said Lisa Powell, a researcher at the University of Illinois at Chicago's Institute for Health Research and Policy. She was not involved in the research but was familiar with it.

The percentage of U.S. children who are overweight or obese rose steadily from the 1980s until recently, when it leveled off. About a third of American kids are overweight or obese, according to Centers for Disease Control and Prevention estimates.

The causes of childhood obesity are complicated, but for years researchers have been pondering the effects of TV advertising. Powell, for example, found fast-food commercials account for as much as 23 percent of the food-related ads kids see on TV. Others have estimated children see fast-food commercials tens of thousands of times a year.

The new study is based in part on several years of government survey data from the late 1990s that involved in-person interviews with thousands of U.S. families. The researchers also looked at information about local stations in the 75 largest TV markets, including locally seen fast-food commercials and the size of viewing audiences.

The researchers used a statistical test that presumes TV ads lead to obesity but made calculations to address other influences such as income and the number of nearby fast-food restaurants. They also took steps to account for the possibility that some children may already have been overweight and inactive regardless of their TV-watching habits.

The study is being published this month in the Journal of Law & Economics. The authors, funded by a federal grant, included Grossman and researchers from Lehigh University and Georgia State University.

The authors stopped short of advocating an advertising ban or eliminating the advertising tax deduction.

Grossman said it's possible that some families benefit from advertising by finding out what restaurants are nearby and what they're serving. "A lot of people consume fast food in moderate amounts and it doesn't harm their health," he said.

McDonald's Corp., the giant fast-food chain responsible for the widely seen "I'm Lovin' It" ad campaign, referred questions about the study to the National Council of Chain Restaurants. Officials with that organization could not be reached Wednesday evening.

Kids Say the Darnest Things

Isn't it funny how our kids can see something in us that can change everything?

As I've written many times, I had a very stressful past 5 months and gained some weight back as a result. Now, I KNEW that I had gained some weight back, but I liked being an ostrich. It was easier, and I didn't have to deal with the situation or think about myself.

A month ago, as I sat on the couch watching TV, my 7-year old walked in the door with a pack of almond M&Ms. He offered me some, which I declined because I actually don't like them with nuts. The next words out of his mouth changed everything for me!!!! Without skipping a beat and without any insinuation or ill-intent, he said to me "Oh, I should have got plain M&Ms for you because you ARE turning into blubber mommy again."

WHAT!?!?!??!?!?!?!?!!?! ARE YOU FLIPPIN KIDDING ME?!?!!?!?!?!?!?

That was all I needed to hear to pop my head out of the sand and see EXACTLY what was going on. I credit my son with bringing me back to reality, and I've told him so. He is very proud of being my catalyst.

Out of the mouth of babes!

Unhealthy City

Did you hear the news today? Huntington, W Va is our nation's unhealthiest city. According to the mayor, who is obese, it is because the residents are more focused on the economic challenges in the city than their health. The hospitals routinely admit people in their 30's suffering from heart attacks.

PEOPLE, WAKE UP!

Our nation is in a crisis of obesity! What is happening in Huntington can easily happen anywhere in America. It scares me that we, as a society, are allowing our children to learn these unhealthy behaviors. Our children don't exercise and eat fat-ladened foods...and we wonder why obesity has trickled down to them? I just don't get it.

People are convinced that it's expensive to eat healthy and stay in shape. It's NOT! I can prove it to you. I don't have a gym membership. I exercise at home without fancy equipment. I don't make a boat load of money. I choose healthy foods for my family instead of fast food. I watch the sales in the grocery store. I'm frugal. There are options.

I don't want to have to take care of a 30-year old heart attack victim the next time that I'm working at a hospital.

Perfect timing

Wow...can't believe that we are almost at the end of another year. So much has happened this past year for me. I turned 40 AND did so in the best shape of life. I also endured the most stressful year of my life as my younger brother underwent brain surgery and had subsequent complications. During this time, my needs went on the back burner. I lived on McDonald's cheeseburgers. I gained back 10 lbs as a result.

Then, I read a book that changed my life: The Success Principles. I saw, for the first time, that I chose my response to a stinky situation...thus the weight gain. I could have responded differently. I didn't. I began, at that moment, to take 100% responsibility for my life, to stop blaming others, to stop blaming the situation.

I decided to STOP putting myself last. Period. I found that "fire in the belly" that I had lost. I began to workout for ME...not for the people I help.

Now, I feel strong...the weight is coming back off...I'm not giving up. AND NEITHER SHOULD YOU!!! Regardless of what is happening in your life right now, YOU MATTER! If you gain back weight, SO WHAT? Do something about it! Take charge! Take responsibility!

So, let's bring this full circle: Timing...taking control back of my life is the perfect time to give my website and blog a much needed face lift. So welcome! Glad to have you!

Where have things gone???

As the construction and streamlining continues, some of the things that used to be on this blog have moved to the GoFitCoach website instead. This includes the resources for download, list of coaches, and many of the videos. If you can't find something here, check the website.

New GoFitCoach Website!!!!!!!

Please check out my brand new website. It will be constantly "tweaked" so check back often!!!!

www.gofitcoach.com

Tofu Fettuccini Alfredo

This recipe turned out yummy!!!!! Even better the next day!

Serves: 4

Replacing cream with tofu makes this decadent pasta dish a welcome addition to any Italian meal.

INGREDIENTS
2 cups fettuccini
12 oz. soft (silken) tofu
3 garlic cloves, minced
1/4 cup grated parmesan cheese
1/4 cup grated Romano cheese
1 tablespoon olive oil
1 tablespoon onion powder
Salt and pepper to taste

DIRECTIONS
1. Cook the pasta according to the manufacturer's instructions.
2. While the pasta is boiling, place the tofu, garlic, both cheeses, olive oil, and onion powder into a blender. Blend until smooth.
3. Pour soy mixture into a saucepan. Warm over medium heat, stirring occasionally. 4. Toss drained pasta with Alfredo sauce.

NUTRITION INFO (per serving)
Calories: 268.3
Fat: 12.6 g
Carbohydrates: 23.3 g
Protein: 16.1 g

Plan for New Year's, NOW!

This is from Carl's blog...worth reposting here!

This post is about you taking "just enough" action to become a coach and making sure that you are part of the revolution as a coach who can get fit and earn; not just a spectator watching everyone else.

For some, becoming a Beachbody Coach can look intimidating. They are the people that usually watch opportunity pass them by. They cruise around social networking sites and see a ton of other coaches milling around the same groups and think that it's going to be hard to compete in a crowded marketplace.

First - it just isn't crowded. Second - You won't find out unless you sign up and see that it only takes a little effort to see things start to happen.

Right now we have less than 14,000 coaches - great number in some respects, but merely a drop in the ocean of opportunity. There are hundreds of millions of people in this country. You can connect with many of them every day in so many ways. Hundreds of millions of people, and less than 2% of them have ever bought a Beachbody product.

But ALMOST ALL of them will justify over-indulging from now until New Years thinking they will start working out January second. "I'll start right after New Years"... (That's a familiar voice!)

Every year, this is the dance. And every year, this is the opportunity.

As a coach, your job is to stake your claim to that opportunity now - maybe not to make a million dollars a year, but maybe to simply get your share: If someone you know is going to buy a Beachbody product in 2009, they need to know that you are a distributor so they come to you to pick the right program and get the best results.

Tell people you are going to do P90X. Tell hem you love Turbo Jam. Tell them when ChaLEAN Extreme launches, you are going to kick it off with a group of people for a three month boot camp. Create the enthusiasm so people have something to commit to this January -- YOU!

But they won't know unless you ARE a coach, and unless you tell them that WHEN they are ready, you have the solution. THAT'S HOW YOU ARE A FORCE OF CHANGE - by increasing the decibel level of how easy it can be to get started and succeed! And then simply being there to help them get started!

It's as easy as reposting blogs like this on MySpace or Facebook. Give it your own flavor and add your coach web store address, but the message is worth repeating from one friend to another until it shows up on every profile on the Internet: These products work, and together we are the best source for success through peer support and motivation!

We priced this coaching concept low so as many people as possible would get involved and get the word out - not just about Beachbody, but about how this trend of obesity and all these health issues can be solved by supporting each other!

Get involved. Stake your claim. And let's build the momentum of the Beachbody Revolution together!

Ro's Angels Holiday Challenge is ON!

We are going to have a Holiday Challenge starting Nov 1 on our Beachbody threads. It will run in 2 phases: phase 1 is through Thanksgiving, phase 2 is through New Years Day. All Holiday posts are considered ON-TOPIC during the challenge.

Anyone can join us!!! Spread the word to your friends, family, and co-workers. This can be the perfect, fun way to introduce them to Beachbody! This could be the catalyst to help change their life!

Rules:
1. Shoot Ro an email if you are doing the challenge to be added to the list
2. Post one realistic goal (lbs to lose, inches to lose, body fat to lose, ect) for phase 1 (and phase 2 when it starts)
3. Take vitamins daily
4. Drink 8 glasses of water daily
5. WOWY 6 days/week
6. Post daily meal plans (even on the weekend) and include accountability for vitamins, water, wowy from the day before in either The Cafe, the Si6 Newbie thread, or the BBST Newbie thread.
7. You are allowed one cheat day per week and one cheat snack per week.
8. Post at least one holiday-related tidbit per week (more are fine and very welcome) in either The Cafe, the Si6 Newbie thread, or the BBST Newbie thread ...a recipe, a gift idea, a fun craft, a tradition, etc.

Prize:
If you start the challenge on Nov 1 and meet your phase 1 goal and all the rules by the end of phase 1, you will be entered in a random drawing for a Ro's Angels or GoFitCoach T-shirt.

If you start the challenge on Dec 1 and meet your phase 2 goal and all the rules by the end of phase 2, you will be entered in a random drawing for a Ro's Angels or GoFitCoach T-shirt.

If you participate in both phases and meet ALL the goals, you will entered in a random drawing for either Power90 or Hip Hop Abs (your choice.)

If you fail to meet a requirement, you are out of the competition to be eligible to win the prize, although you may continue in the competition for fun. Angels, except Ro, are allowed to participate in the drawings if they meet the criteria.

***Be sure to visit all 3 threads to see the variety of holiday-related posts. You just may find that recipe, craft, or gift idea that is PERFECT!

Let's make this holiday season fun...and continue to get fit and healthy!!!!

HHS Announces Physical Activity Guidelines for Americans

Tuesday, October 7, 2008

Adults gain substantial health benefits from two and a half hours a week of moderate aerobic physical activity, and children benefit from an hour or more of physical activity a day, according to the new Physical Activity Guidelines for Americans. The comprehensive set of recommendations for people of all ages and physical conditions was released today by the U.S. Department of Health and Human Services.

The guidelines are designed so people can easily fit physical activity into their daily plan and incorporate activities they enjoy.

Physical activity benefits children and adolescents, young and middle-aged adults, older adults, and those in every studied racial and ethnic group, the report said.

“It’s important for all Americans to be active, and the guidelines are a roadmap to include physical activity in their daily routine,” HHS Secretary Mike Leavitt said. “The evidence is clear -- regular physical activity over months and years produces long-term health benefits and reduces the risk of many diseases. The more physically active you are, the more health benefits you gain.”

Regular physical activity reduces the risk in adults of early death; coronary heart disease, stroke, high blood pressure, type 2 diabetes, colon and breast cancer, and depression. It can improve thinking ability in older adults and the ability to engage in activities needed for daily living. The recommended amount of physical activity in children and adolescents improves cardiorespiratory and muscular fitness as well as bone health, and contributes to favorable body composition.

The Physical Activity Guidelines for Americans are the most comprehensive of their kind. They are based on the first thorough review of scientific research about physical activity and health in more than a decade. A 13-member advisory committee appointed in April 2007 by Secretary Leavitt reviewed research and produced an extensive report.

Key guidelines by group are:

Children and Adolescents -- One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week. Examples of moderate intensity aerobic activities include hiking, skateboarding, bicycle riding and brisk walking. Vigorous intensity aerobic activities include bicycle riding, jumping rope, running and sports such as soccer, basketball and ice or field hockey. Children and adolescents should incorporate muscle-strengthening activities, such as rope climbing, sit-ups, and tug-of war, three days a week. Bone-strengthening activities, such as jumping rope, running and skipping, are recommended three days a week.

Adults -- Adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity. Walking briskly, water aerobics, ballroom dancing and general gardening are examples of moderate intensity aerobic activities. Vigorous intensity aerobic activities include racewalking, jogging or running, swimming laps, jumping rope and hiking uphill or with a heavy backpack. Aerobic activity should be performed in episodes of at least 10 minutes. For more extensive health benefits, adults should increase their aerobic physical activity to five hours a week moderate-intensity or two and one half hours a week of vigorous-intensity aerobic physical activity. Adults should incorporate muscle strengthening activities, such as weight training, push-ups, sit-ups and carrying heavy loads or heavy gardening, at least two days a week.

Older adults -- Older adults should follow the guidelines for other adults when it is within their physical capacity. If a chronic condition prohibits their ability to follow those guidelines, they should be as physically active as their abilities and conditions allow. If they are at risk of falling, they should also do exercises that maintain or improve balance.

Women during pregnancy -- Healthy women should get at least two and one half hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week. Pregnant women who habitually engage in vigorous aerobic activity or who are highly active can continue during pregnancy and the time after delivery, provided they remain healthy and discuss with their health care provider how and when activity should be adjusted over time.

Adults with disabilities -- Those who are able should get at least two and one half hours of moderate aerobic activity a week, or one hour and 15 minutes of vigorous aerobic activity a week. They should incorporate muscle-strengthening activities involving all major muscle groups two or more days a week. When they are not able to meet the guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.

People with chronic medical conditions -- Adults with chronic conditions get important health benefits from regular physical activity. They should do so with the guidance of a health care provider.

For more information about the “Physical Activity Guidelines for Americans,” visit www.hhs.gov

iGoogle...Do you?

Be sure to add the GoFitCoach Google Gadget to your homepage for M-F health and fitness tidbits. Sometimes a small nugget is all you need to get you through the day!

The Answer is Productivity

This is from Carl's Blog. I think that it is very relevant!

We are surrounded by the news of financial meltdown. The credit crisis has yet to find its way through the system to the majority of us. And while I'm no economist, I believe that as the effects of the current crisis and the tight debt markets find their way to "Main street", there will be another wave of defaults, but this time in credit card debt, and we'll be looking at another series of "bail out" scenarios.

So you might be thinking, "What the heck do I do to survive this?"

The answer is, get productive. I have read many accounts of people who managed to build fortunes during recessions, even during the depression era. That's the safety of working with creativity, especially in an area that people truly need no matter what the financial picture.

That's what we have at Beachbody. Our product is not frivolous - this is something that will change the quality of life for everyone who participates. The health care crisis, which costs us billions upon billions of dollars, can be traced to choices, not to economics. When we lead healthier lives, we reduce the cost of health care to ourselves and our society. That is not something that will disappear during a rough economy, but something that will become even more important.

And to be in a position of offering that kind of opportunity for just $39.95, an opportunity that can generate hundreds if not thousands of dollars a month if you work it hard, is ideal - especially when times are tough.

Fortune favors persistence, regardless of the environment around us. We will continue to be smart and creative. And we will continue to help people. When anyone wonders why you are feeling so good and your financial situation is so solid when everyone else is struggling, tell them that you never quit, and you never stopped believing that helping people was worth the effort.

Now is the time to be productive!

Calling all PERSONAL TRAINERS!

We are looking for PERSONAL TRAINERS to join our GoFitCoach Team with Beachbody!

If you're ready to be your boss, one thing you'll need is a good business idea. How about three? Everyone wants to look good Everyone wants to feel good Everyone wants to make more money This is what the Beachbody® business is all about. When you become a Beachbody Coach, you'll discover how meaningful— and prosperous—life can be by helping others become fit and healthy. Contact Rochelle at rochelle@gofitcoach.com for more info on how Beachbody can take your own Personal Training business to a whole new level! It will not interfere with your current work...only enhance it!