I'M BACK.

Stating the obvious: I haven't been on this blog in some time. Though I didn't know it at the time, when I stepped away from this blog, I stepped away from the commitment I'd made to getting myself into shape.

So what has changed since my time away? I've gained 10 pounds, started making more excuses, and all around (as far as fitness is concerned) have just been full of shit.

I can't continue on this way, besides I'm way too cute to be overweight. ;) I'm back. Hope you are still with me.

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THE LAZINESS OF AMERICA

Have we gotten so lazy that we can't walk a couple extra yards? Just back from the grocery store, while I'm loading my car another car comes behind me waiting for my spot, where just steps away another spot is open. Let me repeat....JUST STEPS AWAY ANOTHER SPOT IS OPEN.

I g0t so irritated. I start taking my sweet time (mind you, I only have two bags). When I get in the car, I play with my phone a bit. Hey, its one of my pet peeves. Finally, I pull out. I watch as the person gets out of her car and sure enough, she could have used the extra steps. Mean, but true.

I truly can't believe how lazy we have become as a nation. On one hand, I can see why some people are so upset over health care. The ones footing the bill do not want to have to pay for those who will not take a couple extra steps to improve their own health. Interesting isn't it?

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ARE YOU INSANE?

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NATIONAL JUNK FOOD DAY....REALLY?

Today is National Junk Food Day on the heels of National Ice Cream Day last weekend. In spite of all the junk food the world consumes daily, someone had the presence of mind to officially declare days where eating junk is permissible on a national level. Isn't this a bit redundant and unnecessary? And what is the purpose of such a day? To assuage us of our guilt when indulging in foods we know to be harmful to our health and waistlines?

The junk food industry is big business. A bigger business than the exercise and diet industry. Two industries at opposite ends of the spectrum, competing for your time and money when really its not a competition at all, both industries win. We pay for the junk and then we pay to get rid of the effects of the junk. It's one big fat cycle.

Today, if you choose to indulge in the nation's obsession with junk food, remember the 'junk' is on you and the fat too.

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DIG DEEP

INSANITY is here!!!! This week starts my second week of INSANITY. Each Beachbody program comes with a buzz line, a mantra you chant when you are doing well or chant when you want to convince yourself you can do it. P90X - Bring It. Chalean Extreme - Go Heavy or Go Home and INSANITY - Dig Deep; these two simple words encapsulates the mentality necessary to attempt a program like INSANITY.

This program lives up to its name. It's thirty to forty minutes of butt-kicking, heart-pounding, sweat-inducing cardio. It's so INSANE, you will need a warm-up for the warm-up. As you are doing this workout, you begin to understand just how INSANE you are.

INSANITY is the only word to describe pushing through this workout versus performing some other type of cardio a bit more comfortable on your respiratory system and your brain. Doesn't it sound INSANE to keep working out when you are at the point of wanting to throw up or to do just one more squat when your legs failed you long ago?

By the end of the workout, you realize you are not crazy at all as you have become the personification of the mantra DIG DEEP.

DIG DEEP simply means find something within yourself that will move you past what you thought you could do. The beauty of INSANITY is that it is not INSANE unless you refuse to DIG DEEP because when you DIG DEEP you find that is where your sanity really lies.

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DISCIPLINE

What does the word discipline mean to you? When I hear the word discipline, I immediately think of hard work. Work, I’d rather not do; uncomfort I’d rather not feel. Discipline is required to accomplish anything great in our life. Discipline is the ‘it’ factor. It wakes you up to work out when you don’t want to. It makes you eat that chicken breast when you really want that piece of cake. Discipline can even make you go to a buffet and have ONE plate.

Gotta get me some of that (discipline, not the plate of food).

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Signing up for Technorati

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INSANE IN THE MEMBRANE

The loony bin may have a shortage on straight jackets. We will be insane real soon. Coming this month, the toughest workout every put on DVD, Insanity, created my Shaun T.--our former workout fun guy. Yes, he has gone rouge with a kick ass, nothing to laugh about workout.

As a subscriber of Tony’s One on One, last month I was honored with the sneak preview of Insanity’s Plyometric Cardio Circuit Workout (many others received this preview as well, but I can feel special, if I want). In 45 minutes, Shaun T. has brought a room full of fit people to their knees, with suicide drills, quickened jumping jacks, and football--hut one’s and twos. As I was dying in my living room, I took pleasure in watching those fit bodies plastered across my TV screen, those who were picked to show me how to do it—die as well (maybe I shouldn’t have taken so much pleasure in that).

If you are itching to get insane, don’t worry, you don’t have to wait long. Insanity will be released this month, yes….June.

Insanity will include the following workouts:

1. Dig Deeper/Fit Test

2. Plyometric Cardio Circuit

3. Cardio Power & Resistance

4. Cardio Recovery/Max Recovery

5. Pure Cardio/Cardio Abs

6. Cardio Abs

7. Core Cardio & Balance

8. Max Interval Circuit

9. Max Interval Plyo

10. Max Cardio Conditioning/Cardio Abs

http://www.milliondollarbody.com/store/insanity/index.htm

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WARRIOR

Isn't it time you start being a warrior?
Your life matters.

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A SALTY SITUATION

If the numbers on the scale fluctuate from day to day, check your salt intake. Refined salt (table salt) will wreak havoc on your waistline with water retention and bloating. Though a temporary condition, it's one you should try to avoid; this type of salt does not do a body good, causing damage to our bones, kidneys, heart and muscles.

Our daily intake of this salty mineral should be 2500mg. How much is 2500mg? A teaspoon.

The human body in its splendor does not produce salt, one of the essential elements of life. To get the salt our body needs, we have to rely on our food choices. As previous stated, too much processed salt can damage vital organs, yet our body need it and let's face it--some foods taste better with a little salt.


Sea salt is unrefined salt derived directly from where it's name suggests. The effects on this salt on the body are opposite of its processed sibling. The minerals sea salt contains, extracts toxins, reduces blood pressure and has the ability to detoxify the body. And if you are worried about the taste--don't be, salt taste like...salt, refined or not.

Stay on top of your sodium intake by cutting back on refined salt. Processed salts reside in processed foods and its time to say NO to the processes it performs on the bodies. To control refined salt intake, learn to read nutrition labels, eat foods as close to its natural state as possible, and when eating prepared meals--leave it on the table, unless its straight from the sea.

Your body will thank you in more ways than one.

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MUFFIN TOPS ARE NOT SWEET!

Despite what you've heard, muffin tops are not sweet!

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MRS. OBAMA'S RIGHT TO BARE ARMS

Much ado has been made over the right of our first lady, Michelle Obama, to bare arms. I’ve read several comments citing her bare arms as ‘inappropriate,’ because she is a role model and its not proper. I agree Michelle Obama is a role model but how should a role model dress and what is inappropriate and improper about her bare arms?

Our President and First Lady have been vocal about the role eating healthy and working out plays in their lives. Mrs. Obama has committed to keeping herself in great shape. She has the same challenges as any of us, if not more, yet she finds time for morning work outs. Mrs. Obama tight toned arms are the result of her hard work and why shouldn’t she be proud to display her arms? I suspect if her arms were not toned people would feel better about themselves and realize it's not Mrs. Obama's bare arms that are inappropriate but one's self hatred that manifests itself onto others. People hate to see other people doing something they wished they had the courage to do, thus a hater is born.

I’m glad we have a first lady who is in great shape and makes time to work out. It gives us all something to aspire to because she has proven one does not have to look a hot mess--over 40. One does not have to hear the phrase ‘you look good (for your age)’ but instead will simply hear ‘you look good’—and she does (bare arms and all).

Bravo Mrs. O.

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MEET SHAUN T.

**Official Bio**

"Shaun T" is a native of New Jersey currently residing in Los Angeles. Shaun began training at Rowan University where he received his BS in Sports Science and a minor in Theater/Dance. Shaun has danced in theater, TV, commercials, and movies, including The Ten Commandments, Pippin, Applause, Six Feet Under, and The Tonight Show with Jay Leno. He has worked with various artists such as Mariah Carey, Nick and Aaron Carter, Elephant Man, Angie Stone, and Deborah Cox. One of Shaun’s most notable projects is Kathy Smith’s Project: YOU™ where he collaborated with Kathy and choreographed eight instructional videos. From this experience, Shaun created a new fitness program with Beachbody called Hip Hop Abs®—a dance-based cardio program specifically designed to target your abs. Shaun can be found teaching at many fitness and dance centers in Los Angeles.

**Me**

Shaun T's workouts are fun and exciting, producing a high calorie burn, whether you tilt, tuck and tighten with Hip Hop Abs or work the stage with Rockin Body. Don't let his charm fool you. Shaun has filmed the most challenging workout to be put on DVD--INSANITY. It will be released Summer 2009. Playtime is over folks!

Chick here to order Shaun T.'s workouts.

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KFC- NOT FREE!

Unless, you have been living under a rock (even there, you probably weren’t safe), you heard about the KFC coupons given out this week. Oprah Winfrey and KFC were offering a free 2 piece chicken meal, complete with two sides and a biscuit. This news spread faster than the swine flue- causing a true pandemic of oversized portions.

Have people secretly waited for KFC to come out with a grilled option and the news of its release coupled with the word free was too much to handle or is it the Oprah effect—in full effect—or maybe its something more poignant—our economy is so bad people can't afford a two piece meal and are clambering for anything free? Whatever the reason, KFC’s across the country have been jammed packed with people willing to wait in long lines for a free meal.

This type of promotion is rarely FREE. You might actually walk out of the restaurant without paying cash money, but consider this, if you don’t regularly frequent KFC, you have paid in gas and time. Because this promotion does not include a drink, guess what—you will probably order one and throw in a few other things. And although this new grilled option does offer fewer calories than it’s fried counterpart—this meal will contain a third of your day's calories (if you order sensible sides) and over half your day’s sodium intake--to me--this is the biggest price of all.

Are you willing to pay the price?

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JUMPING, RUNNING, HOPPING, OH MY!

High impact aerobics--where both feet leave the ground--has it’s ups and downs. It creates a hostile environment for fat and calories and the rush of endorphins you feel, after such a workout, is unmatched. It's also been linked to increasing bone density (sounds good for an aging girl). In spite the obvious ups, this type of activity can wreak havoc on the joints. Think about it. When you jump, run, or hop, your joints take the force of your body weight, when you come down.

P90X, Chalean Extreme, Turbo Jam and the upcoming Insanity all include high impact aerobics. Each workout (with the exception of Insanity) includes a low impact option. I used to think I had to complete the workout exactly as the instructor taught it. If I followed the modification, I was not getting the full benefit. I was dead wrong—that is not true!! There is no shame in a modification—its pretty smart to modify an exercise if the need arises. Low impact aerobics is not a synonym for low intensity.

Over the past couple months, I’ve noticed increased joint pain in my knees and unexplained nagging pain in my lower back and hips. I feel out of alignment. I can’t attribute these ailments to high impact aerobics per se but I can say because of these aches and pains, I have to modify some of the moves--and sometimes I’m not in the mood to have my wiggly parts wiggling--so I keep my feet on the ground.

At 37, my body reminds me I’m no spring chicken. I respond to those reminders by taking Beachbody’s Joint Formula to help soothe my squeaks, seeing a chiropractor to twist, pull, pop, and crack my body back as it should be, and dare I say…. performing yoga.I’ve got one body and I must take care of it.

Our bodies are marvelous machines--even still it breaks down from time to time--know your strengths and weaknesses and work within your parameters to avoid injury and protect your overall health.

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HAPPY NEW YEAR

The number one new year's resolution is to lose weight. How about making a resolution to not only lose weight but to lose dead weight; anything keeping you from being the you--you really want to be. Changing one's lifestyle is just that--changing one's lifestyle. If you have a lifestyle conducive to you gaining weight, a lifestyle conducive to you not reaching your potential as a person, resolve to change it and change it now.

This year do something different, including making a new year's resolution anytime you wish.

10,9,8,7,6,5,4,3,2,1

Happy New Life,

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MY FITNESS JOURNEY

(Sorry for the dark video)

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GOT POLE?

Looking for a different kind of workout? Release your inner stripper with pole dancing. Before you turn your nose up and think, ‘Well, I’d never’, consider most exotic dancers have great bodies and in many cases their bodies are a by product of their jobs.

I took a pole dance/lap dance class last weekend--in celebration of a good friend’s upcoming nuptials. I showed up for a fun time without realizing a real workout was lurking around every pole spin. You are getting a cardio and strength training workout with squats cleverly disguised as a lap dance bump and grind and bicep and tricep work not so cleverly hidden as you hoist your bodyweight up on a pole. Being sexy hurt so good, I have the aching arms, legs, and abs to prove it. Four days later, my body is still reminding me just how sexy I am. ;)

If you are in the Norfolk/Virginia Beach area, please don’t hesitate to gyrate yourself over to Studio Rio. You will love the workout and the

feeling of being a woman no matter your size. Forget who you are or discovery our real self as you are encouraged to pick out a dance name while in the studio. It will be the most empowering hour you have spent working out. I promise.

Leave your inhibitions at the door and the pounds on the studio floor.

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REWARD YOURSELF

Rewards create a feeling of doing something you want to do, not just what you’re forcing yourself to do. Even the smallest of rewards can work wonders as you travel from milestone to milestone, pound to pound, and mile to mile.

Here’s how to set up a good rewards system:

- Choose some benchmarks and reward levels. You can also reward yourself for levels of consistency.
- Make the reward meaningful to you. As a reward, a new pair of shoes may not hold as much motivation as a simple night alone with a book. Then again, it might.
- Choose two or three options from the Reward Roster below or come up with a few reward options of your own. It doesn’t take much. Sometimes, the best rewards are those you can’t buy.
- A lot of small rewards, used for meeting smaller goals, are more effective than relying solely on the bigger rewards that require more work and more time.
Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
- Plan to celebrate. Figure out now how you’re going to celebrate reaching your health, fitness or nutrition goal. Involve other people, tell them about it. Create a celebration that you can anticipate and then keep it within sight all the time.
- Be honest with yourself. Fudging the numbers mentally, or "borrowing" against the next reward hurts the cause of building a lifetime habit. Remember to keep your focus on building a habit, not just figuring out how to get the reward.

REWARD ROSTER CHOOSE YOUR FAVORITES AND USE THEM LIBERALLY

- Compliment yourself. Write down what you would say to anyone else who accomplished what you did.
- Create an actual plaque or trophy.
- Give yourself badges of honor for different levels of accomplishment.
- Take a vacation or weekend getaway.
- Take a day off from any goal activities.
- Put $1 in a jar every time you meet a goal. When it gets to $50, treat yourself.
- Create a Trophy Scrapbook, where you keep mementos from your accomplishments.
- See a movie.
- Make a grab bag of little prizes. When you reach a significant goal, reach in and get your reward!
- Go for a spa treatment or massage.
- Buy yourself a gift certificate.
- Take a limo ride.
- Subscribe to a magazine you always wanted.
- Go canoeing or do something outdoorsy.
- Watch your favorite TV show.
- Buy something for your hobby.
- Read a funny book.
- Celebrate "100% Days". If you reach 100% of your goals that day, choose two rewards.
- Find some time to be by yourself.
- Pay someone to do the yardwork or house cleaning this week.
- Fly a kite.

This article is used courtesy of Spark People.

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MEET DEBBIE SIEBERS

**Official Bio**- Debbie Siebers- A fitness leader for more than 20 years, Debbie Siebers has developed and perfected a host of challenging exercise routines that target specific problem areas of the body. In 1999, Debbie joined the Beachbody® team and used her fitness know-how to create the Thin Thighs Guaranteed!™ video. The popularity of that workout led to the development of Beachbody's highly successful Slim in 6® and Slim Series™ programs. Debbie is a certified member of the Aerobics and Fitness Association of America.

**Me**- Don't let the sweet smile fool you. This woman will have your legs and buns screaming with squats, lunges, and leg lifts- repeat!

Debbie has a new video available-- Total Body Solution. This is aimed at soothing those nagging aches and pains.

To learn more about Debbie's workouts, click on the logo in the right column or click the shop for products link.

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