A little piece of my heart!! <3

I have some exciting news to share with you that makes me super happy! In a VERY short time I will be preparing for my personal trainer certification!! This is something that I’ve wanted to do for a while and I’m soooo excited that it’s finally happening!!

I would’ve never guessed, dreamed or imagined that this is what I would want to do with my life just a few short years ago. Being focused on myself was how I lived…..doing what I thought made ME happy. It was all about ME, ME, ME!!  But I’ve found so much more fulfillment in focusing on helping others!

I know how awful I felt being overweight, not happy with myself, lacking in self-confidence and I know how great I feel now - that’s how I want others to feel!! I know it takes commitment, hard work and there are days that you just aren’t feeling it. But when you have support, motivation, someone standing WITH you pushing you to give it your all, it makes it a little bit easier! And THAT’S what I want to do for others!

Making a difference in the lives of others, giving someone back their health, their self-confidence, their desire to live, that’s what I want to do!

So stay tuned and I’ll keep you posted on how things are going!

If you’re looking for a great workout to do at home, checkout my website. www.teambeachbody.com/mwhitley.

Plant, Cultivate and Harvest

If you wanted to grow something, maybe a garden of flowers or a garden of vegetables, there is a step by step process that you must follow in order to successfully grow them. Right? Right. We all know this! I am not so “green-thumbed” and have actually NEVER been successful at growing anything in a garden! However, I do GROW things in my life ….whether I realize it or not!

With anything in our lives, there is a plant, cultivate and harvest time that must take place before we see results. If we didn’t water (cultivate) the  seeds we planted every day, would our vegetables grow in our garden? No, not likely. And does the vegetable pop up immediately after planting the seed? Again, no. It takes time! But we must be faithful with the caring of our crop in order for it to GROW!

There are certain disciplines in our lives that play a HUGE part in how successful we are as individuals! Simple things that could seem quite insignificant at times but added up over time are crucial! We want things to happen in our lives but we expect them to happen RIGHT NOW and when they don’t we get frustrated! I am a very impatient person and I often struggle with this. But I know that it is the little things that I do daily that add up to the BIG things down the road!

A personal example of this would be losing weight…..haha, big surprise! :) But when I first decided that I was sick and tired of being sick and tired, I really wanted to just lose the weight quickly! I would find myself looking in the mirror and getting frustrated that I wasn’t where I wanted to be yet. But you know what? It was the commitment to do it daily, whether I felt like it or not, that made ALL the difference and over time has made a DRASTIC change to my body. Sure there were days that I’d think….and still do….."Well, if I don’t work out today, those 50 pounds won’t just jump back on me.” And that’s true, it wouldn’t…….TODAY.  But making that choice day after day after day, it probably would!

It’s simple decisions TO DO things in our lives rather than NOT DO things that make the biggest impact in our lives! So what is it that you’re striving for? What is the goal that you’re shooting for? And what are the simple “TO-DO’S” that will make the difference in you reaching your goal??

What is your WHY??

In light of the things I’ve been working toward lately, I have been faced with a question that I think is often overlooked before people dive head first into making their dream a reality!

There is a process that you should follow in achieving your goals. A KEY element in achieving your desire is setting your goal! In the famous words of the great Wayne Gretzky, “ You miss 100% of the shots you never take!” And oh how true that is!!

But once you’ve established your goal, you need to determine your WHY! Why do you want to……insert your dream here…….??? Is it because you want to help people, is it because it’s something that you enjoy doing…..what is YOUR why??

Along the road in my fitness journey, my original goal turned into a PASSION and from that passion a dream was birthed! I have surpassed every fitness goal I set for myself at this point, so where does that leave me NOW?? Empowered! It just motivates me to set higher goals and achieve greater accomplishments in my life. Have there been bumps in the road along the way? Sure. But I’m not going to allow it to KEEP me down. No, I use those bumps as learning experiences and GROW!

My dream is to share my passion with others and improve their lives through health and fitness! I KNOW it’s hard, I KNOW it takes work, I KNOW it takes pain…..but I also KNOW how great is the reward!! And I want to be there for other people to encourage them and help them achieve their goals!

The opportunity that I have with Beachbody is making my dream a reality! I have the opportunity to coach, encourage and motivate people who aren’t even in my zip code! :) It gives me the opportunity to reach MORE people than I could if only reaching out to the people around me! (I do have plans to reach the people in my community as well, in a different way)

So in light of that, what are your dreams, goals and what is your WHY???

Why Moms Need a Little “ME-time” In Their Day

(I borrowed this blog post from one of my good friends, Suzy, over at www.beyondthebusstop.com ….check it out!!)

We all hear this daily-Mom? Mom? Mom? Would you like to add a little Me! Me! Me! in your day? This is not a luxury but a necessity to have a little time for you---Your health is very important to take care of along with a venue for your self expression. We are talking about taking a half hour a day to exercise. You don't need to spend hours at a gym to get healthy. Just be consistent with that half hour daily and your commitment to your health will add up to success long term. Also, it is critical you find a venue for your self expression. If you have an outlet for what interests you----most likely you will come home full of energy and fulfillment. This positive energy will carryover to your kids. Our kids need us to role model self expression and finding passion in life. What do you enjoy doing that expresses who you are as an individual? Do you like to dance, sing, bake, crafts, swim, ski, volunteer, hike, work, entrepreneur, fitness etc? Make a little time each week for you and I promise your kids will take notice and learn self preservation too as they grow up.

Share some things that you enjoy doing and offer some self-expression!

Flipping the Switch: Turn Your Motivation On

I received this in an email this morning and thought it was so good I had to share! Enjoy!!

Have you ever wondered how some people are able to maintain amazing bodies while you struggle with your weight?
They make it seem so easy to achieve and maintain results. What do they know that you don't? When you boil it down, the answer is quite simple.
The missing link between you and your ideal body is good old motivation.
A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you're genuinely motivated?

• Motivation will tell you to get out of bed for an early workout.
• Motivation will nag you to put down the doughnut.
• Motivation makes passing on fries a reflex.
• Motivation makes a sweat drenched workout exciting.
• Motivation constantly reminds you why you do what you do.

If your motivation levels are lacking, read the following four steps to turn on your motivation.
Step #1: Pinpoint Your Motivator.
Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?
Once you uncover your personal motivator you'll find that motivation flows quickly your way.
Take a minute to really uncover the reason that you want to lose the weight. Don't say something vague like you want to 'Be thinner' or 'Look more attractive.' Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.
Here are some possible motivators...

• I want to have more energy to keep up with the kids.
• I want to improve my health through weight loss to extend and improve my life.
• I want to lose 15 pounds before my vacation.
• I want to restore my confidence to wear sleeveless shirts.
• I want to regain my figure to impress and attract my significant other.

Step #2: Make It Official.
When you write something down it suddenly feels official, doesn't it? Write down your motivator for getting into great shape, and post it where you will see it often - next to your alarm clock, on the bathroom mirror, or in your car.
Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.
Step #3: Be Practical.
It's game plan time. You know what you want, and now you need to map out exactly how you'll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won't stick with.
With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.
Plan a routine that will fit into your schedule and you'll be more likely to stick with it. Also choose an exercise program that you enjoy - don't force yourself to jog everyday if you hate jogging.
Step #4: Call For Backup.
Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you'll be surprised how supportive most people will be. By being open about your goals you'll likely be an encouragement to others to make healthy changes in their own lives.
The most effective way to ensure that you meet your goal is to enlist my support, your Beachbody coach. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.

To My Faithful Five……

…..whom I’m oh so thankful for, I apologize for the lack of content this week on my blog!! This week has turned out to be quite a busy week and I’ve had no time to sit down and pen my thoughts! I promise to be back next week with a blog you won’t want to miss!!

Are you doing anything this week to improve your health? Let me leave you with some statistics to marinate on until my next blog:

“Obesity has risen to epidemic levels in the United States. Almost one-third of the adult population in the U.S. (32%) is considered obese.1

Obesity's impact on health can't be underestimated. It is associated with shorter life expectancy: both men and women living with obesity generally have 50% to 100% higher mortality rates than those with a healthy weight.2 It can also lead to serious health conditions, often referred to as comorbidities or comorbid conditions such as type 2 diabetes, heart disease, high blood pressure, high cholesterol, cancer, and depression. And as you probably know, it interferes with your quality of life. Beyond the physical implications, there's often a stigma associated with being obese. And that can take an emotional toll as well.

Many people assume that the cause of obesity is a lack of willpower or laziness, and that dieting and exercise are all you need to overcome it. That's simply not true. Obesity it is a disease—not just a result of overeating. Research has shown that, in many cases, an underlying cause of morbid obesity is genetic. Other causes may include metabolic disorders and hormonal imbalances.3” (healthcentral.com/obesity)

Often times, people who suffer with obesity have deep-seated emotional issues. Once those issues have been brought to the surface, the healing is much easier to attain. So if you find yourself in a place where you are dealing with issues…or NOT dealing with issues… from your past or possibly in the present, reach out to someone to help you deal with these issues and put them to rest.

I am available and willing to listen, offer my support and encourage you to begin your journey to healthy living TODAY!!

This is YOUR opportunity of a lifetime!!!!

Sometimes we all need a little encouragement, a gentle shove or even a  heave-ho to get up and do something we’ve been contemplating doing for a while. One of the hardest parts of losing weight and changing our eating habits is just getting started! So, here’s some motivation for you !

I am having 2 different contests, each are 90 day challenges and here’s how it will work. You choose one of the 2 programs I’m featuring and order your program from here. Take your measurements and body fat before you begin the program and be sure to get a before photo. At the end of each round (every 30 days), we’ll take new measurements, which you’ll submit to me and the person with the highest percentage of weight and body fat lost will receive a prize. As an added bonus, track your workouts in the WOWY Super Gym and be entered in their weekly $1000 giveaway.  Also, at the end of your 90 day challenge submit your success story with before and after pictures to the Million Dollar Body Game for even more chances to win!

Basically it’s a win-win situation. All it takes is for you to do it and the results will be amazing!!

So here are the two different programs/challenges:

ChaLean Extreme:

Get ready to burn fat, boost your metabolism, and get LEAN with ChaLEAN Extreme®, my new workout system that transformed everyone in the test group with 3 simple words:MUSCLE BURNS FAT®. It's a fact. The more lean muscle you have, the more fat you burn. You can burn up to 60% of your body fat in just 3 months and see visible results every 30 days—GUARANTEED!

P90X:

P90X is a revolutionary system of 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 90 days. You'll also receive a comprehensive 3-phase nutrition plan, specially designed supplement options, a detailed fitness guide, a calendar to track your progress, online peer support, and much more. Your personal trainer, Tony Horton, will keep you engaged every step of the way, and you won't believe your results!

Shoot me an email at michellewhitley@gmail.com letting me know which program you choose and I’ll give you more details of when the challenge will begin! Let’s do it together and then relish in the results in 90 days when we are feeling and looking better!!!!

DON’T PUT IT OFF ANOTHER DAY! GET STARTED ON THE ROAD TO A HAPPIER, HEALTHIER YOU…….TODAY!!!

“Get off the couch and start right now……

…because you CAN do this! These were the sage words of advice spoken by one of the season 8 contestants on The Biggest Loser as he addressed America to show how his weight loss has continued to progress at home after being eliminated from the show. While addressing a packed auditorium full of teenagers, he says to them, “Most people think it can’t be done if you’re not on the ranch, but I’ve done most of it at home.” He’s now lost 120 pounds, and the majority of that at home.

I share this with you because there seems to be a lot of talk about what you’re going to do but not enough doing. The obesity rates in America continue to climb higher and higher and we could make a difference in those statistics if we just DID it and quit talking about doing it!

For some, it’s not knowing what to do, how to get started. I can help you with that. I am a fitness coach with a great company-- Beachbody. They have some of the greatest training programs available with amazing results!  But not only do they have training programs, they have an online support community with over a MILLION others who are committed to getting in better shape and improving their health! Join the Beachbody community and you have access to a nutritional planner that will create a weekly menu for you, complete with grocery list based on the information you enter about your likes/dislikes, AND SO SO MUCH MORE!!! This is just the tip of the iceberg!  They have great supplements, one of the biggest growing supplements right now is Shakeology. This daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need.

Helping others improve their health is something I am passionate about, so I speak this in love! It helps to have a partner to encourage you, motivate you, someone you can ask questions or just give you that extra push you need to keep going. I want to be that for you! So check out my site today and let’s get started on the road to a healthier YOU!

Do you have cenophobia??

Do you even know what that means? Cenophobia or centophobia is the fear of new things or ideas

Why is it that so many people are so scared of change in their life? Why do we find what we think to be a comfy, cozy little “corner in life” and want to stay there? Why do we lose the desire to go BEYOND what we’ve already accomplished?

In continuation of my post yesterday discussing the effects of freshness on the brain, I did some research and came across a brief article that I wanted to share.

Stimulate your brain with a change of scenery

I'm always amazed at how much a change of scenery can help my brain engage. Recently, I've been working on a self-directed online course based on my Occupational Adventure Guide ^SM model. My challenge has been how to help people go through the self-exploration process and create their own Passion Core ^SM without me involved personally.

I have had a rough idea of how I wanted to go about it, but found myself stuck in refining it and taking it a step further. I kept revisiting it, and kept staying stuck.

Last Friday, feeling a bit stir crazy, I decided I was going to go remote. I packed up my laptop and some files in a backpack, hopped on the number 15 bus to downtown Seattle, and headed to the ferry terminal. I hopped on the ferry for a 35 minute ferry ride to a small town called Winslow on Bainbridge Island.

I took a seat at a table by a window, and started working. The Port of Seattle sliding by to my right. A seagull flying level with my window, matching its pace to the ferry. Sailboats gliding past. Mount Rainier in the distance. A different environment. I felt like I was on a mini-vacation.
Within fifteen minutes I had the Aha! moment I had been looking for and figured out a way to tie it all together. And in the process I figured out a way to refine how I talk about what makes up the Passion Core. It was almost bizarre - I had been banging my head against it for days, and then *poof!* instant insight.

I've decided that at least once every couple weeks I'm going to do the mini-vacation approach to work. It seems to make a difference.

Curt Rosengren
Passion Catalyst ^SM

^{So is cenophobia holding you back from anything today? Perhaps it’s a childhood dream that you’ve never had the courage to pursue. Perhaps it’s knowing that you need to change your lifestyle to better your health. Perhaps it’s knowing that your current job isn’t fulfilling you and you have an opportunity elsewhere that is awaiting you. WHATEVER the circumstance is for you personally, don’t let FEAR continue to hold you back!}

^{We grow from change! How can you grow if you aren’t doing anything differently than you’ve always done things? We have to take chances, we have to take risks and you know what? Yeah, there’s the possibility that we might not achieve our goals the first time or as quickly as we’d like but what good does it do to GIVE UP? NONE!!! So don’t give up, keep fighting for it.}

^{Share with me some reasons why you don’t like change!}

Freshness is good for the soul!!

This blog is really off subject from my usual blogs….well kinda…okay, yeah it really is but I’m going to share anyway.

Do you ever just get a wild hair and strong desire to change things?! I think we all do. And I don’t know about you but  it’s not exactly easy to rearrange big, heavy furniture so I typically change things with decoration, accents, etc. However, today that was not the case.

While cleaning my bedroom this morning, I became overwhelmed with a STRONG desire to rearrange my bedroom. As I stood there looking at the room and creating my new arrangements in my head, the thought did occur to me that it was going to be REALLY difficult to move my dresser and bed. But then I thought, hey I’ve been working out and have muscles like I’ve never had, I can do this! HAHA….yeah, not what I was saying as I was on the floor trying to move the dresser across the room. It was a mixture of pulling, starting out in a squatted position and using ALL of my core muscles and arms to slide this big humongous dresser--that suddenly felt 100 pounds heavier than it really is. Then, when I’d pulled all I could pull, I’d get on the other side and either use a heavy piece of furniture or the wall to plant my feet and push with all my might. I’m telling ya, no workout was needed for today.

Okay, that’s probably not true, but I’d be curious to see how many calories I burned while moving all this furniture. Hmmmm…that’s another good reason why I need to get a bodybugg. Those things are really cool! Okay, total sidetrack. 

Anyway, so this is all something that we should do often but if you’re anything like me it doesn’t get done enough…..cleaning under and behind furniture. Oh my stars, it was DISGUSTING!! But as I’d move something and unveil carpet that doesn’t ever get vacuumed, I’d vacuum and seriously y’all I had to dust the walls! I swear we have one of the dustiest houses EVER, but this was SUPER gross!!

Whew, it’s definitely a process rearranging a room (I’m seriously becoming fatigued all over again just talking about it) but after working my butt off all morning heaving and ho’ing our furniture from one side of the room to another, the gratification of the results are magnificent!! I am admiring it’s new beauty as I sit here typing this blog and it’s wonderful. LOVE it!!

I’m not sure what freshness does for the brain but it has to have something to do with the super high I’m feeling this afternoon! Hmmm….perhaps I’ll go do some research and share the results!

So tell me, how do you keep things fresh around your house…or just with life in general?

What kind of greeting would you give on this Monday?

Good morning to all my bloggy friends! That’s not exactly the greeting I would’ve said earlier this morning but after a good workout to get the endorphins flowing, I can now greet you with some happiness.

Do you ever have mornings where it just seems like nothing goes how you think it should? Mornings that just make you want to crawl back in the bed and cover your head with the covers and hide? Yeah, that’s the kind of morning I had this morning. With two boys whining and crying about this and that, I could’ve easily gone back to bed and not come back out until tomorrow. But that really wouldn’t have made my day better. I knew just what I needed was a good workout. I came across this article while doing some research and thought I’d share with you the effects exercise has in the brain.

(NaturalNews) Common wisdom holds that exercise boosts your mood, in addition to benefiting your physical health. Terms such as “endorphins” and “runner’s high” are afloat in the popular lexicon. If you are a person who exercises regularly, or if you know someone who does, you will likely be aware of this bonus that comes along with vigorous physical activity. Ample evidence seems to suggest that exercise might hold great promise in the treatment of disorders such as depression. But anecdotal evidence and personal testimony do not a mental health revolution make. A new anti-depressant medication, for example, must be tested through clinical trials that prove its efficacy and safety before it can be put on the market.
In the last couple decades, there has been some interest in looking at the mental health value of exercise. Until recently, however, studies investigating the effectiveness of exercise in the treatment of mental health have not been conducted with the same level of scientific rigor as the clinical trials used to bring anti-depressant medications to the market. Limitations of previous studies have included the absence of a control group, individuals not being randomly assigned to study groups, and testing the effects of exercise on individuals who were not suffering from a mood disorder.
But a recent placebo-controlled study conducted by James Blumenthal, professor of psychology at Duke University and published in the September issue of the journal Psychosomatic Medicine compared exercise to a common antidepressant medication in a group of individuals diagnosed with major depressive disorder, and found that exercise was as effective as the drug at alleviating symptoms of the disorder. In this study, 202 depressed adults were randomly assigned to one of four groups: one that received the antidepressant sertraline, one that worked out in a supervised group setting three times a week, one that worked out at home, or one that received a placebo pill. Sixteen weeks later, 47% of the group that took the antidepressant, 45% of the supervised exercise group, and 40% of those that exercised at home no longer met the criteria for major depression based on a standard measure of depression symptoms. Although the percent of improvement in the group that exercised on their own was less than that of those that exercised in a supervised group, and the percent improvement in the supervised exercise group was slightly less than that of the group that took the antidepressant, the differences between these three groups were not statistically significant. All groups improved a statistically significant amount over the placebo group, 31% of which no longer met the criteria for depression at the end of the study. This study provides powerful evidence that exercise may be a viable alternative to antidepressant medication in the treatment of major depressive disorder.
Other studies have found that the benefits of physical activity can be realized in individuals who are not depressed, but who feel, as is common in our fast-paced culture, that they are mentally worn out and need more energy. In his book, “Calm Energy: How People Regulate Mood with Food and Exercise” Dr. Robert E. Thayer describes how exercise can be used as a personal mood-regulator, and cites one of his studies in which it was found that as little as ten minutes of brisk walking raised the mood and increased the energy levels of the subjects in the experiment for up to 2 hours after the walk.
More research is needed to replicate these types of studies and further define the mental health benefits of exercise. Questions yet to be answered include what types of exercise (e.g., cardiovascular or weight training), what level of intensity and duration, and what frequency of exercising will produce the most benefits. Additionally, gender or age differences may need to be taken into account when structuring an exercise program aimed at boosting mood.
With this much potential for positive mental health benefits, and with the most likely side effect being better physical health and possible weight loss, it is easy to imagine that if exercise were a marketable drug, it would be at the top of the drug companies’ lists of products to promote. If more research emerges that clarifies and confirms the potential of exercise in the treatment of disorders such as depression, we may soon hear doctors say, “Run two miles and call me in the morning” to their patients who complain of feeling down.
Sources:
Psychosomatic Medicine, September 2007;
Calm Energy: How People Regulate Mood with Food and Exercise. Robert E. Thayer, Ph.D., Oxford University Press, 2001.

This is not an attempt on my part to convince anyone not to take an antidepressant. I just found the research results pretty interesting! So, be sure you get in your exercise for the day….we could all benefit from it!! You might find other people around you appreciate it as well!

Who would have ever thought that getting fit could end up being so much fun?!

I certainly didn’t expect when I started working out in January 2008 I’d end up having the passion and love for exercise that I do now! Sick and tired of the muffin top that had stuck with me after having children, I just wanted to lose about 40 pounds and  maintain. But the feeling of empowerment I’ve gotten during the process has been phenomenal! Not only have I surpassed my goal of getting back to where I started before having children, I have now lost 48 pounds and am in the best shape of my life!

I started out in the gym working out with a friend. We did the typical cardio on the treadmill and elliptical machine and worked with a trainer once a week. I was able to lose about 35 pounds this way but still had a lot of jiggle that I wanted to lose. So after recruiting my husband to this new lifestyle, we changed it up a bit, dropped the trainer and began doing strength training 3 days a week  and cut my cardio to 20 minutes/3 days a week. Needless to say I was skeptical about dropping to only an hour total of cardio a week from the 5 hours a week I had been doing for over a year,  however, the results have been AMAZING! Maybe you’ve heard this before, maybe not, but strength training burns more fat than cardio and I am living proof!

With my two youngest boys now 5 and 3 and my family being more busy than we used to be, finding time to go to the gym has become more challenging! That’s why I was so excited to learn that I can continue to get these amazing results without even having to leave my house! That’s right, it can be done!

Beachbody has produced MANY fitness programs to help keep it fresh, mix it up and never get bored with your fitness routine! I’m sure you’ve heard of P90X, Insanity, Turbo Jam….just to name a few! Some of them are more intense than others but they all are a great workout! Now I know some of you ladies or men out there reading this are thinking, there’s no way I could ever do a dance-aerobic video….I’m not coordinated enough, I don’t have rhythm, etc…but let me tell you, if my husband and I can do Turbo Jam together and afterwards HE’S telling ME how much fun it was…..you can do it too!! Just don’t take yourself so seriously, cut loose and have fun with it! I digress.

Because I have this passion for fitness and am constantly sharing it with others, I have become a beachbody coach so that I can reach more people and help change more lives. I love coaching and encouraging others to live healthier lives and reach their fitness goals! And it’s so fulfilling to know that you’re truly making a difference in the lives of others…in a positive way!

So what’s holding you back? Why not give it a shot? I know if I can do it, you can too!! Comment me and let me know some of the issues you’re having with getting started.

Introduction

Welcome to my blog, a blog full of good tips on staying fit and living a healthy lifestyle!

I am a fitness enthusiast who has had my own struggle with being overweight and has overcome it. I have developed a passion for living a fit and healthy life and want to share it with others in the form of inspiration and motivation!

I will be posting my personal weight loss story as well as other success stories. I’ll also be sharing fitness and nutritional tips. So be sure and bookmark/follow my blog so you don’t miss out!