Limited time offer!

I am offering a cool deal for you!  If you have been thinking about joining Beachbody as a coach or wanting to get your Shakeology at the coach price now is the time!

I'm not sure if you are aware of it or not, but Beachbody coaches get a 25% discount on ALL products.  So, you get to purchase Shakeology at that discounted price.  IF you order it on home direct, you save shipping costs, get 2 free Shakeology workouts and a free shaker cup the second month!  There are no limits to the benefits of Shakeology and coaching!

Let me share a few of the success stories of my clients:

Dan ( my father ) uses Shakeology for breakfast daily (or atleast most days). After 3 months, he was able to get off all his high blood pressure and cholesterol medications.  Dad didn't change anything else about his diet, didn't add in any workouts, just added a shake per day!  AMAZING!

Virginia also had a little high blood pressure, she didn't take any medication for it yet, but her Dr wanted her to keep an eye on it daily.  She started taking Shakeology (she took 1/2 scoop in the morning and 1/2 scoop in the evening) and after 3 WEEKS, her blood pressure was in the normal range.

Jason wanted to lose a little weight and get healthier, he started on Shakeology, added in a workout regimen and excluded his afternoon snack.  He lost 12 lbs in 1 month. 

I have lost a little weight over the time I have been using Shakeology, but the biggest thing for me is my energy levels.  When I don't drink my shake (even for just one day), I don't have as much energy, I don't feel as "peppy"!!  So, I have that benefit on top of all the health benefits that are included with drinking one shake per day!

I could go on and on with weight loss stories as well as people having so many health benefits, but you get the idea. It does many things for many people!


So, if you have been on the fence, let's get you started right away.  You can use the coaching account just for the discount or you can work the business and make some extra money!!  Trust me, you will want to tell all your friends about the way you feel!

You can go to my webpage to get started right away or you can email me  and I'll walk you through the process!

Here are the deets:

1)  Must sign up and place your new HD Shakeology by March 31.  (If you already have a shakeology HD order you will have to cancel it first)

2)  Must be a NEW Coach (can't have been a coach in the last 6 months)

3)  Must remain a coach for 30 days.

After 30 days, I will reimburse you the $39.95 sign-up fee.  I can mail it to you, pay through paypal or if you are local, I will hand it to you!

Don't forget:  This is a limited time offer (only through March 31, 2011) and I am offering it to the first 3 (Three) people to sign up!

Fit Club and Birthday Celebrations!

Fit Club Tuesday is here again!  It's the last one for Feb, so that means the last of the Slim Series workouts tonight  These workouts have been fun and they are truly effective workouts!  7 PM at the CJ Community Center!  Remember, there is no charge for the class, come on in and let's have fun getting fit together!  If you are not local, please sign up for a free account or a club membership and let me coach you to your BEST HEALTH YET!!!  I offer free fitness coaching and would LOVE to help you!

We had a blast at the birthday party last night.  The kids were all there, they were all chatty and laughing.  Madelyn was showing us all her "tricks".  She was laughing so hard....  I love that!   But, by the time I pulled the camera out, she was D.O.N.E. done!  Ready to go home to bed!  She was telling everyone "BYE" in her loud voice before her parents even mentioned leaving!

Uncle Jake and Mads watching Special Agent Oso!

Aunt Lauren and Mads on the comfy couch!

Not so thrilled with having her picture with the birthday boy, Grumpy!

Please, just hurry up with the pictures.....

Meredith, Chase and Nick

there might be something in your teeth Brian!

The birthday boy and the family!

Food was great - spaghetti and meatballs ( I had spaghetti and mushrooms) and the apple cobbler turned out wonderful!!

Discussion:  Do you prefer your family birthday celebrations at home or do you go out for them?

Ask me anything - how do you build endurance?

I was asked recently - "how do you build endurance?"

Well, I am glad you asked.  Here's my thoughts on the subject!!

When you first start working out, you may not be able to keep up or go as long as you think you should.  This is completely normal!  You have to start out slow and work up to the harder moves, longer runs, and gaining strength.

Source

Go as hard as you can each and every time you work out!  Constantly push yourself.  Now, don't go so hard that you are feeling faint, sick or can't go on, but you know your limits and most people don't even come close to pushing it as hard as they can.  Make your brain match your body!

Source

Cross train!  Don't do the same thing everyday.  Your body gets used to what you are doing.  You have to keep mixing it up.  If you are doing a workout DVD, switch it up for a few days, try a different workout for a week.  If you are on the treadmill, change the intensity, add in some "hills", walk/run longer.  If you have reached a plauteau, then change it up.

Source

Get your heart rate up!   This goes along with going as hard as you can, but if you are only lifting weights, your heart rate won't be as high as if you are doing cardio.  Mix it up!  If you are walking, do bursts of light jogging or brisk walking.  Don't get complacent.  Change it up, push yourself.

Get your diet in order!  You can't build up endurance drinking sodas and eating burgers and fries everyday.  That will weigh your body down.  Eat clean, whole foods, water, that is what is good for your body. Give your body the fuel it needs to do the job.

STRETCH!  Your body needs to stretch, seriously.  Your muscles will cooperate when they are happy!  Stretching makes muscles happy.  Yoga and stretching are so important.  A quick, daily stretch will go a long way in increasing your endurance.  Once a week, do a longer stretch or yoga routine, you will thank me for this one!  This will cut down on muscle cramping, soreness and you will become more flexible.

Get a fitness buddy!  You are more apt to push harder when you are working out with a friend.  Most people go harder and longer when someone is with them.  Work out together, encourage each other and push each other!  Don't have a buddy?  Take advantage of my online fitness coaching (it's free!!).  Sign up here!

Source

Dedication and commitment are KEY!  Don't give up, keep working out daily or atleast follow your workout regiment.  If you are sporadic with your workouts, your endurance will be slow in building.  Keep going!

Discussion:  What motivates you to keep going?   To build your endurance?

snowmeggedon!

WOW!  It's crazy out there!

I opened the door to take a photo and there is a snow drift against the door.  Our front door faces the north and that is where the snow is coming from.

It is really pretty, but I could certainly do without.

I'm getting ready to do my workout (Insanity) and then I am going to hit the SHOVEL!  If I stay on top of it, maybe it won't be sooo bad, right?  Although I think we have atleast 8 inches already!

We don't normally get snow like this.  I can't remember the last time we had over a foot of snow.  They are calling for around 20 inches before it is over!

I'm planning on a quiet day.  Working in the office, making chili and shakeology no bake cookies, snuggling and reading (Crazy, Sexy Diet and The Leadership Moment) are also on the agenda, and we got the generator worked on yesterday.  I think we are ready!

NO FIT CLUB TONIGHT! 

I will be hosting a Online Fit Club Snow Party tonight on my Feeling Fit with Dana facebook page.  I'll be posting mini challenges throughout the night (provided we still have power) so we can still get our sweat on!

Be sure to "like" my page so you can follow along!!  It will be fun!

Pinky Promise!

Here's the deal: 

Feb Pinky Promise Challenge!




Who is in?

My challenge goals:

1)  do Insanity and/or running 6 days per week
2)  eat a clean diet, avoid refined sugar
3)  read 10 pages personal developement book
4)  listen to 15 mins of personal development audio
5)  post my execise and diet on blog and boards - daily
6)  do something FUN everyday!

Remember, you get to make your rules this time around.  Focus on what YOU need to work on.

get off soda
floss your teeth daily
exercise 5 times per week
eat whole foods
drink your water


Everyone has their own demons to face - let's beat them, learn new, healthy habits and kick those demons to the curb!

BE BOLD!  BE HAPPY!  BE HEALTHY! -this is my mantra for FEB!

I pinky promise you  that I will stick with my goals for all of Feb!

Change Now, Love Now, Live Now - Kris Carr!

Don't wait for someone else to tell you what to do or to give you permission.  They won't!

Smart nutrition, exercise and a positive lifestyle are the keys to health and happiness! Details on the message boards!

Will you pinky promise me?

Foam rollers

Here is a quick video on using a foam roller to help with muscle soreness.  I started Insanity on Monday and have been so sore ( mostly my calves!).  This is one way to relieve the pain!



Discussion:  Any good tips for relieving muscle soreness?  Do you get sore when you start a new fitness program?

hot date tonight!

I have a hot date tonight!  I can NOT wait!

I'll be joining my 3 bff's today:

I've already taken advantage of the ibuprofen and the Vitamin D!  But tonight I get to soak in the tub with the epsom salts.

Since I started Insanity this week, my calves are shredded!  It hurts to walk, it hurts to go from sitting to standing, it hurts to squat  AND I have Madelyn today.  However, if I keep moving, I am pretty good!

I also have found that I hurt more the second day the most.  Then the pain begins to subside - YAY!

What are the best ways to deal with sore muscles:

1)  Ice - use ice packs to help with the inflammation

2)  anti-inflammatory meds  - like ibuprofen will also help with the soreness

3)  massage - get a foam roller and go to town.  This helps to release the lactic acid that builds up in the muscles.  It may be a bit painful to start, but it will help!

4)  WATER - flush out the lactic acid build up.  Drink up!

5)  epsom salt baths - soak in the tub (don't get the water too hot) and just relax.  Make it enjoyable, music, candles or a good book can help!  Sip on your water while you are in the tub!

6)  Stretching - stretching and yoga will help relieve the pain and soreness too!

7)  keep exercising - don't skip your workouts just because you are sore,  once you get moving, the soreness will get better! You may want to take it a little easier on your body, but keep moving!

8)  therma-care wraps/heat pads - these can be helpful to increase blood flow to the muscles

These are just a few of the things I do to help ease the soreness.  I almost always get sore when starting a new program.  I kinda like it, I know that the workouts are working, but if it is too painful, take it easy for a few days.  You should still be able to function.  So, if it is more than that, please consult your Dr!

I am waiting on a new mircophone for my computer.  I am hoping it will be here today and when I get it, I'll make a video that shows you how to use a foam roller!  I love mine.  It really helps!

I'll be enjoying that soak in the tub tonight for sure!


Discussion:  Do you have a good remedy for muscle soreness?

Feb Pinky Promise Challenge Recap

So, it is now the 6th of Feb and I have only earned 2 points so far.  I haven't really blogged about my workouts and eating, so this is the place I will be doing it!  I need some accountability and if I know someone is going to be reading what exactly I am doing, then I will do better than I have for the first 5 days!

Here is my plan:

Diet Plan


b - shakeology
s - recovery drink (after workout if needed) or fruit
l - carb meal
s - green drink/smoothie
d - protein meal

water - 64 oz per day



Workout plan

m - insanity workout
t - am - treadmill/running  pm - fit club workout (slim series for Feb)
w - insanity
th - treadmill/running
f - brazil butt lift or turbo fire
s - yoga/stretching
s - complete rest day (if wanted) or treadmill time



So, I am putting it out there and going to post here daily.  This post may get long, but I'll be staying on track better.  Hope you will join me in being accountable.  Remember, we have the challenge on the message boards.  Check in there if you want to help each other through the month!

2-7-10

I didn't want to workout this morning, but I pushed myself and I was sooo glad that I did!  Burned 138 calories in just the warm up.  This is NOT an easy workout!!!  I was dripping sweat by the end and completely DONE!  Drank half of my recovery drink after workout and added in some extra ice.  I needed it.  I was shaking all over!  My shower was definitely needed.

Meals have gone well.
b - shakeology
s - recovery drink (1/2)
l - veggie chili w/ beans and brown rice, daiya cheese and 1 tsp veganaise
s - green lemonade (SUPER YUMMY!!)
d - not sure yet, hoping Brian will want to go for sushi!

I'll be back tomorrow for another recap!

2-8-11

I had a GREAT day!  Got up full of energy and ready to get a good workout in.  Today is treadmill time and I was ready to see what I could do.  I ran for 30 mins (short warm up and cool downs) and went 2.2 miles.  I was pleased.  I think I will be able to do the 5K at this rate.  Keep your fingers crossed!  Then had fit club last night and we did Slim Series, Firm it up!  I am feeling this today.  My hips are killings me.  Those darned hip flexors.

Meals:
b - shakeology
s - bowl of berries (strawberries, blueberries and raspberries) with a drizzle of agave nectar
l - potato soup with pumpkin seeds and 1/4 avocado  - 6 whole wheat crackers
s - green smoothie (blue dino!)  YUM!
d - veggie chili over sweet onion pasta with pickles and onions, 6 more whole wheat crackers

water - 68 oz.

workout - treadmill and firm it up

Ok, so I'm really sore today.  I should've done Insanity today, but since I was so stinkin' sore, decided yoga/stretching was in order instead.  I'm okay with that!!