So I am going to be honest here. I have been stuck on a certain weight for over 8 months. I work out and eat clean, but I am finding out that just because I eat clean doesn't mean I still get to eat how much I want. My portions are still a little too big.
So I started the 21 Day Fix this week. I figure I have 21 Days until my cruise so I am going to put this workout to the test. I am on day TWO! I am sore, but surprisingly I am not hungry at all.
Let me explain about the 21 Day Fix for a minute. Of course it’s 21 days long. 21 days of working out 30 minutes EVERY DAY. There is NO rest day on this program, but there is a Yoga day, which I LOVE!! 21 Days of using color coded Tupperware containers to measure my portions. Each container is color coded to help me know what to eat. For example, I get 3 green containers a day, what goes in the green containers? There is a list of veggies and veggie type foods that go in the green container. My hardest is the YELLOW container. Guess what goes in the yellow container?? CARBS and I only get 2 a day!! But I LOVE the purple container. I get 2 of those a day and they are the fruit container. It may sound confusing but surprisingly it’s super simple and I love it more that counting calories.
Have I wanted to cheat? Yes… but I don’t.
Have I wanted to quit? Not yet, it’s only day 2.
The thing that I love is even when I do want to quit, I remember this…
Seriously Cari… it’s 21 Days YOU CAN DO IT FOR 21 DAYS!!!
I did want to have an extra Banana the first day but I leaked that information to my husband and he told my daughters (tattle tale) and they got control of that real fast… NO CHEATING FOR 21 DAYS MOM!
Which is good right? I need to practice what I preach! So here is to an AMAZING 21 Day journey!!
I don't care who you are or what your dreams are, the only way you can reach those dreams is to stay consistent.
A lot of times we have a goal or a dream and we get all excited in the beginning. It is all we think about, dream about and of course work on. It could be a great business idea, a great workout program... you name it and we are ALL OVER IT! At first.
Then the newness wears off and "battle fatigue" sets in. We get tired, it's not as exciting as it was at first. This is where a lot of people start to fail. They start to make excuses, and we let life take over and we don't LOVE it any more. Here are a few keys to help with "battle fatigue":
1. Start with 3 small steps that you can do every day that will help you reach your goal. Make sure they are not HUGE and overwhelming. You've heard of the saying, "You can't swallow an Elephant in one bite" take small bites that you can do EVERY DAY!!
2. Do those 3 steps every day. No matter what, rain or shine, hard day or easy day. DO THOSE 3 STEPS. This is the most IMPORTANT rule. Keep going every day, not just on Saturdays or Tuesdays, BUT EVERY DAY. If you don't make the 3 steps HUGE and overwhelming then it should be easy. Even on days you don't want to.... DO. IT. ANYWAY.
3. Measure your progress. Even if it is as simple as putting a marble in a jar everyday you do those 3 steps. You need to see and be able to measure your progress. If you don't then you will eventually quit. For example, if you are trying a new fitness program, then take before pictures. You will be amazed at the progress you make when you put the before and after pictures together. If you don't measure your progress you won't be able to look back and see how far you've come and you will want to give up! Don't let that happen.
Small baby steps every day is the key to get where you want to be. It doesn't happen over night, but I do promise that if you do the steps listed, you will look back at the beginning and say
Now go start!!
Cari Mugz is a Life & Wellness Coach. She lives in Idaho with her awesome HUBBY and seven Amazing kids.
We as women constantly compare ourselves to other women. It's true. We usually learn this at a very young age in our life called "grade school" sad but true.
If you are one of the lucky ones who don't then... well please just email me your secret so I can announce to the world that you really do exist.
Here is a LIST of things of our OWN that we compare with other women...
Our Bodies - Yes... you know it's true girls. Boobs, Butts, Legs, Lips, even down to our eyelashes and toenails. There is not one inch of our bodies that we don't compare with someone else's. So let me ask you? Who set this standard of how our bodies are "supposed to look" Answer that question and I think how you look at yourself will drastically change. Ask yourself... How do I want my body to look? Then ask yourself Why?
If the answer is that YOU want your body that way, then I can handle that, in fact I am all for it and I can help you get there. But if your answer is because someone else want's it that way, well then we need to go back to step one on the confidence building.
Always remember this... Just because "she" is pretty, doesn't make you ugly. You're still pretty, beautiful and most important... YOU.
Profession - You know the girl at work who has it all together, is confident, knows just what to say to the boss. She always does everything right. The list is endless when it comes to this. She always get's praised and she does:
EVERYTHING. ABSOLUTELY. PERFECT.
I am guilty of this. I compare myself to other people in my business all the time.
The truth is, this woman who you are comparing yourself to, is just as terrified as you, and I am sure there is someone else out there that she is striving to be like also.
Mothering - HOLY CRAP! This is by far the craziest comparison. The media has even started to get in on the whole deal and they call it... drum roll please...
Puuullllleeeaaaasssseeeee. GIVE. ME. A. BREAK.
You know the mom's who have spotless houses, their kids are perfect, they looked like they walked out of a Friday Night Family Sitcom. Just so you know... these families don't exist behind closed doors. They only exist in front of people and inside church buildings. Don't be fooled - as soon as they walk in their spotless house, shut the door, they are just like everyone else.
I am only going to say this once...
YOU. ARE. THE. BEST. MOTHER. FOR. YOUR. OWN. CHILDREN.
You know your kids inside and out. It's your call when it comes to your own. I used to always want someone's approval when I mothered my kids. My kids are not like other people's kids, they are each their own person, and sent to ME to deal with, not my neighbor. Now when another mother tries to give me "advice" about how to raise my kids, I just smile because in my head I am thinking...
Karma is COMING your way honey.
Instead of being jealous, let's turn it around and try to admire these women. Then we are not cutting ourselves down, but instead learning how to improve ourselves. You have to remember you are comparing YOUR WEAKNESS to HER STRENGTH. Find a way to make it your strength too. There is not a shortage on success. There is enough success to go around for everyone.
Boobs can be bought, confidence can be instilled, and mothering can be an adventure.. But there can only be one YOU.
Just like each star and snowflake, every woman is different. We need to celebrate our differences and only compete with one person... ourselves. We just need to try to be better tomorrow than we were today.
So today I want you to celebrate the woman that you are, because we both know she will be better tomorrow!
If you need Life or Wellness coaching please send me an email at email@example.com.
I have a "friend" on Facebook that posts all of her problems, like this is new right? She is constantly posting dramatic, negative posts and problems daily. I was about ready to BLOCK her on Facebook... then some one posted on her wall.
Stop just surviving life, and start living life.
I thought this was brilliant. BRILLIANT. I. SAY.
I have another friend on Facebook who is going through a MAJOR life change. She has become somewhat disabled, changing her life dramatically and she is always posting positive, hopeful posts about her fight for life and her condition.
She... is THRIVING
How many of us are just getting by just trying to survive the day? I know I have been guilty of this many times in my life. Especially during my divorce. My kids joke constantly that I was on "Auto Pilot" back then. I just tried to survive each second of each hour everyday.
I want to give some tips on how to not just survive your life, but THRIVE IT.
Let's get out of Survival Mode and into Thrival Mode...
1. Be a Thankful - I know sometimes it seems like there is nothing under the sun right now to be thankful for. Find it anyway. I remember some days I was just thankful I had $1.00 to buy a diet coke. There is always something to be thankful for so find it.
2. Be a Funny - Try to find something funny or try to be that funny person to someone else. There is something about laughter that is so healing.
3. Shine - Whatever you do, work or play, throw all your positive energy into it. Give it all you've got, throw your heart into it and the rest will follow. You all know the saying, If you're going to be a street sweeper, be the best darn street sweeper you can be. I know it's hard, sometimes you have no more energy to give, but give it all the positive energy you can muster, it will reward you in the end.
4. Envy - Don't compare yourself to other women or wish you had what they have. This will drag you down faster than you know. You are comparing your WEAKNESS to THEIR strength. It's a no win battle. I remember coming home from a friends when my kids were younger, her house was beautiful, clean, and organized. I walked into my house with four little kids, not cleaned, not organized, NOT beautiful. I sat on the couch and cried. What I failed to remember is that, SURE... she had a beautiful clean house... I had four beautiful, messy kids. I. WIN.
5. See The BIG Picture - As long as I can remember, During struggle I have always said to myself "This is going to work out, it has to" A great mentor of mine, Marie Forleo always says "Everything is always figure-outable." She is absolutely right.
6. Exercise - As much as you may hate it, it really is crucial. It helps you feel better about yourself and you just feel better!
7. Eat Healthy - You are what you eat. Period. What you eat plays a major role in who you feel and how much energy you have. If you don't believe me, just try one of my 10 Day Clean Eating Challenges and see your yourself.
There you go. If you at least try to do one of these things daily I promise you your life will be in Thrival mode and not Survival Mode.
Powerful women THRIVE they don't just SURVIVE.
*If you are feeling like none of these options will help you and you can't get out of your survival mode. I would suggest that maybe you seek help. Depression is nothing to mess with.
Cari Mugleston (Mugz) gives a candid, humorous, yet truthful look at family life, working. fitness and just being helping you to be AWESOME.. Cari helps women physically, spiritually and even financially. If you have questions. Send her a message at Cari@carimugz.com
Cari is married and has seven children. She resides in Idaho.
What is it that makes people sexy? Is it really the way we look on the outside... or is it how we feel on the inside.
Studies show that the sexiest trait about someone is how confident they seem. So really sex appeal is about confidence.
How do we gain confidence? Well it all boils down to how we treat ourselves. Do you make time for exercise each day? Do you eat healthy? Do you spend 30 minutes a day on personal development? I know what your thinking... Who the he&& has time for that?
Well let me ask you another question. If you don't make time for yourself than who will? Your kids? Your spouse? If they do then congratulations you are one of a few lucky women.
You don't have to start all at once. Take one day at a time and take baby steps. Work out your first 2 weeks, then start adding a healthy diet, then gradually add 30 minutes a day just working on your personal development by listening or reading books that you learn from.
Baby steps and one day at a time are key. This helps you not to get overwhelmed. I promise if you do these 3 things, you will see a major improvement in your quality of life....
Stay Strong & Sexy
By Steve Edwards
If you're looking to lose weight, you might be wondering: Should I focus on doing cardio or should I weight train? The answer, for those of you not interested in hanging around for the "why" part of the answer, is both. What matters most is the way you train, the system you train under, and your lifestyle.
The cardio vs. weight lifting question stems from the days when "cardio" usually meant going to a low-level aerobic class and "weight lifting" meant spending a couple of hours in the "free weight room," chatting with your buddies between attempts at "out-benching" each other.
These days, most workout programs incorporate both, often during the same workout. Most "cardio" work has an element of resistance training, either in the form of added weight or plyometric movements, while most "weight lifting" work has a cardio element because it's done in circuits.
There are two myths inherent in this age-old question. The first is that weight training will make you bulky. The second is that cardio doesn't build muscle. Let's dispel these once and for all.
Myth 1: Weight Training Will Make You BulkyGaining bulk is hard. I wish I had a nickel for every time I've seen a hardcore gym rat who's been lifting for months, desperate for a few pounds of lean muscle mass, blow his stack when he hears a woman say, "Weight training will make me bulky."
It takes a ton of energy for your body to add muscle. During the initial stages of any kind of intense training, especially one you're not used to, your body releases excess amounts of the hormone cortisol, which causes your body to retain water. Some people think this means they are bulking up when, in reality, it's just the body adapting to the training. It happens whether you are trying to gain or lose weight and has nothing to do with gaining actual muscle mass. Once your body adapts to the new training, the cortisol release ceases and your body flushes the excess water.
Myth 2: Cardio Doesn't Build MuscleThis second myth is trickier. Low-level, steady-state aerobic training will atrophy muscle, so it can be true. But "cardio" hasn't meant aerobic zone training since Richard Simmons' heyday in the 80s. Cardio is a catchall term for any training that elevates your heart rate for the entire workout. These days, since almost all weight training is done circuit style, your heart rate remains elevated during both cardio and weight training workouts. Modern cardio training is almost always an offshoot of interval training, which means it's a mix of aerobic and anaerobic training. And this
Probably the easiest example to help you understand this is to look at some of the Beachbody®Success Stories
. Take a look at the results from INSANITY® and those from P90X®. INSANITY is a "cardio" program that uses no equipment. P90X, on the other hand, requires you to lift weights every other day. Yet, the results you'll see from the two programs are remarkably similar. People tend to both lose weight and gain muscle. Adding muscle increases your metabolism and that's what helps you lose weight . . . as long as you're not eating too much.
What Is the Best Way to Lose Weight?The best way to lose weight is to follow a solid training system that targets weight loss. A system takes into account your entire lifestyle, workout, diet, sleep, and supplements. Why? Because all of these things affect your body's ability to change.
The key to weight loss is to change your metabolism. While it's easier to alter your metabolism through weight training than cardio, both will do it if the workouts are well designed. The word you're looking for to make this happen is intensity
. By that, I mean you need to force your body to work in the anaerobic realm. Because your body depends on air to live, forcing it beyond its ability to breathe causes it to release performance-enhancing hormones to survive. When done consistently, these hormones change your metabolism.
Of course, you'll die if you stay in the anaerobic zone for too long, which is why you only do anaerobic work in short intervals. In between these intervals, your heart is working out aerobically to recovery. As long as the breaks between your anaerobic sets are strategic, you get a powerful cardio workout during every anaerobic workout. For example: circuit weight training—consisting of many sets to failure, with short breaks—is not only a great anaerobic weight training workout, but also a very effective workout for your cardiovascular system as well.
The next factor when it comes to boosting your metabolism and losing weight is recovering properly between workouts. This is why having a system is so important. Intense anaerobic training is stressful for your body. You need this stress to change your hormone balance, but if you overstress yourself, it will lead to problems in the form of overreaching and, if you do it too long, overtraining (both responsible for maladies from lack of results to injury or illness). A proper exercise program takes this into account by scheduling different styles of workouts next to each other to create a balance between intensity and recovery.
Your nutrition and lifestyle are very important for proper recovery. The better you eat, the faster you recover. Ditto for sleep. (I don't care how many episodes of Game of Thrones
you need to catch up on.) Sleep is when your body produces its natural PEDs (performance-enhancing drugs). So get your shuteye!
All of this is why Beachbody never sells individual workouts that aren't attached to a program—or system—for your training. It's not that doing random exercise isn't good for you. It can be. However, we design workout systems that synergistically combine aerobic and anaerobic training (along with sundry other types of training, not to mention proper nutrition) to give you results. That way, it's much easier for your body to change its metabolism, and for you to lose weight.
To recap, whether your exercise routine is focused on cardio or weight training has very little to do with whether you'll lose weight. The best training programs have elements of both aerobic and anaerobic training and the important factors for weight loss are: pushing yourself beyond your comfort zone (aka intensity), eating enough to recover (but not too much), and resting enough between your workouts. Balance these factors correctly and your metabolism will shift and the pounds will melt away.
By Kara Wahlgren
Okay, I'll admit it. I'm the first person to curse my weak willpower when I find myself polishing off a bag of tortilla chips or skipping a Piloxing class. But I may have to find a new excuse, because apparently I—and maybe you too—have gotten the whole idea of willpower completely wrong.
Most of us believe that willpower is some innate, magical quality that only a lucky few are born with enough of to reach the goals they set for themselves. But according to scientists and psychologists who specialize in this sort of thing, what we call "willpower" is actually just a one-two punch of self-control and smart decision–making strategies.
On one hand, that's bad news for anyone—ahem, me—who likes to use lack of willpower as an excuse for falling off the weight loss wagon. On the other hand, it's good news because it means you can hone your willpower like any other skill. And, just like doing push-ups, it gets easier the more you do it. Here are five easy ways to tap into your willpower (or whatever you want to call it).
1. Change how you define willpower.You have it or you don't, right? Wrong. Instead of thinking of willpower as a genetic gift, think of it as a game plan. "Instead of saying, 'I have no willpower,' ask yourself how to handle the situation," says registered dietitian Jill Weisenberger, M.S., R.D., and author ofDiabetes Weight Loss—Week by Week
. Think you just can't give up your soda habit? Can't stick to a gym routine? Can't make yourself eat veggies? Think again. "When my patients say, 'I can't,' they usually mean, 'I choose not to,' or, 'I haven't yet figured out how to,'" Weisenberger says. "There is a solution to most problems. You have to look for it and then practice that strategy." Another fun fact? Through his research, willpower expert Roy Baumeister discovered that those who believe willpower is finite tend to run out of it. Those who believe that willpower is not a limited resource continue to be able to tap into it when they need it. Believe in your willpower, find a few strategies that work for you to set yourself up for success, and voilá
, you'll have the willpower you need.
2. Set yourself up for success.You've probably heard the adage that luck is where preparation meets opportunity. The same can be said for willpower—a little prep work can help you make healthy choices. "One of the best things you can do is create an environment that will help you be successful," says Mitzi Dulan, R.D., coauthor ofThe All-Pro Diet
. "Avoid buying chips and cookies. If you buy chocolate, buy bite-size." Look at it this way—if you can resist buying chips at the grocery store, you only have to resist temptation once. If you buy the chips, you'll have to resist temptation every single time
you walk past your kitchen.
3. Respect your R&R.In House of Cards
, Kevin Spacey's character Frank Underwood quips, "I never make big decisions so long after sunset and so far before dawn." Sure, Underwood is a manipulative villain, but it's not a bad strategy—lack of sleep can impair your ability to make smart decisions. "Both stress and sleep deprivation affect hormones that may impact our appetite and food choices," Weisenberger says. "Adequate sleep and appropriate stress management aren't optional—they are as critical as eating your fruits and vegetables and being physically active." No matter how busy you are, make sure you get a good night's sleep and carve out a few minutes each day to de-stress. It can make a world of difference to your willpower.
4. Keep your sugar in check.It's harder to stick to your diet when you're hungry—not exactly breaking news, right? But it's not just pure hunger that's getting in your way, or else you'd be just as satisfied with a handful of carrots as a handful of cookies. The real problem is that glucose levels seem to play a big role in self-control, so the hungrier you get, the harder it becomes to choose healthy foods over calorie-laden comfort foods. Last year, Baumeister wrote in the APA Monitor on Psychology
that low glucose levels can reduce self-control—so eat before
you're famished if you want to improve your odds of resisting junk-food faves.
Oddly enough, Baumeister found that it also works the other way around—exercising self-control can actually lower your glucose levels. It's possible that the more decisions you have to make, the more your glucose levels dip, and the harder it is to make a healthy choice the next time. In other words, resisting that donut on your commute to work might make it harder to walk past the candy dish in the office, or turn down greasy takeout at lunch. So rather than relying on sheer self-control, see if you can find ways to avoid tempting situations—for example, find a route to work that doesn't pass your favorite bakery. That way, you'll have plenty of willpower left for the temptations you can't
5. Focus on tomorrow's goal, not today's mistakes.When you're on a weight loss regimen, it's easy to obsess over the occasional slip-up—a high-calorie snack here, a skipped workout there—and lose sight of your long-term goal. But the ability to rally after a setback may be more important than the ability to make virtuous decisions all the time. Angela Duckworth, an assistant professor of psychology at the University of Pennsylvania, coined the term "grit" for people who stay focused on a long-term goal, come hell or high water. "The gritty individual approaches achievement as a marathon," Duckworth said in a 2007 study. "Whereas disappointment or boredom signals to others that it is time to change trajectory and cut losses, the gritty individual stays the course."
So the next time you're tempted to curse your lack of willpower, remember that self-control is a skill—and like any skill, you'll screw up a few times while you're learning it. What's important is that you keep going. "Determine your weak areas or obstacles and make a plan to overcome them. Put your plan into practice, evaluate it and adjust it if necessary. And expect to stray from the plan and know that you can keep moving forward," Weisenberger says. "Eating fast food doesn't make you bad at following your diet any more than having a fender bender makes you a bad driver."Related Articles"Trick Your Stomach, Lose Weight""10 Popular Diet Tips to Ignore""The Five Pillars of Willpower"
Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room
for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards
for questions, answers, and scintillating conversation.If you'd like to ask a question or comment on this newsletter article, just email us at mailbag@TeamBeachbody.com.Back to Top
I have recently discovered that my biggest weakness is quitting. I get to frustrated that I don't see results and I get upset or bored and I just stop. The one thing I have done to eliminate this is, set myself a time limit.
Now when I start a project or something new I tell myself....."I have to do this for six months then I can reevaluate, until then, I have to give it my ALL"
If this happens to you, don't think of it as quitting, but editing your life. There are lots of things in our lives that we "try" and then decide that it just wasn't what we thought it was going to be or maybe our timing was off, maybe it is something we need to revisit at a later time in our lives.
Just don't be like me and get upset because you don't see results in 2 weeks. Give yourself more time. Keep working on it. Be consistent. Consistency is key. The truth is... usually when you hit this "wall" your results are just around the corner and you are really closer than you think.
My first date with my husband we went on a hike. In the beginning it was fine, then it started to get harder and harder. I asked him a few times "Are we almost there?" He kept saying
"We are closer than you think."
We turned the corner and we were at the top. It was beautiful.
My results were just around the corner and if I would have stopped when I wanted to I would have missed a beautiful result and all my hard work would have been for nothing.
So I beg you... Don't give up!
You may be closer than you think....