May 2014 BeachBody Challenge Group

This is a 6 week challenge group geared towards helping you stay motivated on your fitness journey, or to 
help you get started.

Some highlights of the group will be:

**Eating CLEAN


**Portion Control


**30 minute or less workouts


**Motivation and Self-Image


**Accountability

If you are interested in being a participant for this challenge, here's 3 ways that you can contact me:

1- Comment in this post or send me a private message at lisaborden7@beachbodycoach.com


2- If we aren't already Facebook Friends- request me as a "friend" http://www.facebook.com/lisascleaneatingandfitness

3-Check out my Beachbody coach page gttp:www.TeamBeachBody.com/lisaborden7

COST: The cost of the group depends on what tools you have and are wanting to add to your health and fitness toolbox.  

YES, we use Beachbody products in the group. BB Workouts are optional, but Shakeology is required. WHY? Because it is the ONE THING that makes the BIGGEST difference in our challengers overall health. There are affordable options for everyone I'll be happy to discuss them with you.

One of the number one excuse for not exercising is time. This month Focus T25 is on sale through Beachbody's website. It cost $180 this month for the program and a 30 day supply of Shakeology. T25  normally costs $105 and a bag of Shakeology is $139.  

What is FOCUS T25?
•In-home workouts designed to deliver an hour’s results in just 25 minutes a day.
•There’s always a modifier on screen, so literally anyone at any fitness level can GET IT DONE
with FOCUS T25.

Now I sound all SALESY. I don't want to but for those of you thinking about trying them I am here to answer any questions.

Brazil Butt Lift is also on sale for $140 this month with a 30 bag of shakeology. For this group you can do any workout program. You don't have to do one of these videos. 

As a coach, I 100% commit to you to show up every day, motivate you, and give you the fitness tools to succeed. That's my promise. In return, I need that level of commitment from you. The road to success will be challenging, but if you Push Play every day and follow the nutrition plan, you will definitely see results in just 6 weeks.

Now, I know I mentioned the road will be challenging, but it will be fun too. I am excited that we are going to spend 6 weeks together because in that time, many things will change for you...not just your body.
This program and the friends you will make in it will be a very special experience. You will build a support system that will last well beyond the 6 weeks.  The more that you put into that system, the more you will get out. 

Never lose sight that this program and this Challenge Group are all about getting YOU results.

It's all about accountability and FUN. Each day we will have a challenge along with points you have to track. You can read the post each morning and either log back in at night and tell us how you did. Another option is to wait till the next morning, when you read the challenge, then you could post your points.

Points ARE NOT designed to show who is failing but to show who is TRYING! This is going to be FUN!  We will have some great prizes for 3 lucky winners. Tosac Reno books, ITunes gift cards, PB2, and a jacket. 

25 minute workout you can do ANYWHERE

Let's face it, there are days when there doesn't seem to be enough time to get to the gym.  That's why I came up with a workout that you can do anytime and anywhere.  AND it's only 25 minutes long!!!

I based this program on some of the workouts from P90X3 and T25 and  from my favorite instructor at the gym, Monica.  This is a progressive workout.  Progressive workouts start with an easier exercise and build up to a harder exercise.  By using your own body weight, you will be building strength and endurance.

With this exercise you will start off with hard (level 7), then harder (8), and progress to hardest (9).  Think of a level 1 as sitting on your couch and a level 10 as running for your life. You will do each exercise for 30 seconds:  for example jog for 30 second at level 7, butt kicks for 30 seconds at a level 8 and high knees for 30 seconds at a level 9.

So grab your timer and work at your own pace!  If you aren't able to progress to levels 8 or 9 yet, that's ok.  Do as many reps as you can at the higher levels and then drop back down. 

1. Jog, butt kicks, high knees (elapsed time=1:30) 
2. squat, squat jumps, frog jumps (3:00)
3. low plank, up/down, chin/forehead (4:30)
4. push ups, hand tap, one footed (right then left foot) (6:30)
5. burpee, 180, tuck jump (8:00)
6. jumping jack, star jack, air jacks (9:30)
7. mountain climbers one foot (switch feet after 30 seconds), knee to opposite shoulder, Everest (11:30)
8. high plank with hip dips, Hindu push up, triceps push ups (13:00)
9. skaters, touch the floor, plyo (14:30)
10. alternating lunge back, add knee, add kick (16:00)

• Do these on the left side and then repeat on the right side

1. prisoner sumo squat plus knee, add side crunch, add hop (19:00)
2. side lunge, side lunge knee, side lunge knee and jump (22:00) 
3. super girl squat, airplane arms, fly arms (25:00)

There you have it.  An awesome workout in 25 minutes flat!

Running: My Story

I began running in college.  My BFF and roommate, Kim, was, and still is, a runner.  I ran a few times with her, but I really didn't like it.   I was the typical college freshman who ended up gaining 15 pounds that first year and a half.  I didn't really feel very good about myself.  I didn't date very much, I felt fat and alone.

When I returned back for the spring semester of my sophomore year, I was determined to lose the weight.  I no longer lived with Kim, but because of her influence I decided that I would start to run.  I started out by setting a goal to run from one light pole to the next and then take a walk break.  I ran down the same road every day because it was flat and had a good shoulder.  Each time I ran I set a goal to run a little bit farther and walk a little bit less.  I was able to lose the weight that I had gained and I also gained confidence.

It wasn't until after the birth of my daughter that I really started to learn about running.  My friend, Tara, convinced me to run my first half marathon.  The only other race I had ever done was a 5K and I about died.  She had already done several marathons and half marathons and she can be very persuasive, so she talked me into doing it (we have nicknamed her Ju-wanna, because every conversation with her starts with "Do you wanna...).  We ended up having so much fun training and running together.

After the half marathon, she tried to talk me into doing a full marathon and my response was NEVER!!!  Well, Never say Never!  Here I am getting ready to train for my 5th marathon.

I love to run.  I love to be outdoors.  I even love to run alone sometimes.  It is my therapy.  I like listening to music and being alone in my head.   I do tend to be an angry runner though.  I don't know why, but I have flipped off and swore at a few people driving cars.  I'm just crazy like that.

I have had a lot of people tell me that they hate running.  Unless they have a medical issue that prevents them from running, I tell them that it's because they are doing it wrong.  Harsh, right.  Think about it.  Let's say that you wake up one morning and you think- "Hey I'm going to run today.  That lady down the road runs all the time and if she can do it so can I."  So you lace up your old tennis shoes, throw on some shorts and a t-shirt and you head out the door.

About 3 houses down you feel pretty good, so you try to run as fast as you can.  In about 2 minutes you have a side ache, sore muscles, your feet hurt and you can't breathe.  Why???  First of all, you don't have the right shoes  Second, you didn't warm up.  Third, you haven't run in how long?

In this scenario you are only setting yourself up for failure.

Here are some tips for success:

1.  The most important thing to do before you start to run is buy a good pair of shoes.  Plan on these shoes costing you at least $100.  My favorite running shoe right now is the Adidas Boost.  It cost $150, but it is supposed to last for 1500 miles.  Most running shoes only last 500 miles.  It is like running on a little cloud.  Well, compared to my heels.

Go to a RUNNING STORE, this is a must.  They will record you running on a treadmill to see if you have a neutral, over, or under-pronation of your foot while running.  This will help them decide which type of shoe to have you try on.

The goal of a running shoe is not to notice you are wearing a shoe, if possible.  For instance, when I put on any of the Brooks brand shoe, I feel pressure in my arch.  I don't feel that with Adidas, Pearl Izumi, or Asics.

When I go running shoe shopping, I try on about 10 pairs.  I run with them on the treadmill, walk around the store and compare them with a different shoe on each foot.  It is quite the process, but you will not regret getting the right shoe.

2.  I like to walk or jog slowly for about 5-10 minutes before I start to run.  Especially if I just got out of bed and threw on my running gear.  If it's your first time exercising in quite some time, warm up for even longer.  After you warm up, do some stretches.

3.  Take it slow.  Pick a goal like I did with the light poles.  Or you can set a timer so that you run for 30 seconds and walk for a minute.  Do this for the next 2 or 3 runs and then increase the running time and decrease the walking time.  There are some really great beginner running books that explain how to advance from a non-runner to a runner in a few months.  Here's an example of the  "Couch Potato to 5K" program.

Check it out!

Hey everyone!  You can check out the fitness challenge that my favorite girls and I are doing with KPVI More and Gold's Gym at http://www.kpvi.com/content/news/kpvi_more/6_figures/default.aspx  We got together for Book Club last night and it was so much fun to talk about our first week.  Each of our stories will debut this week on KPVI channel 6 at 4 pm.  My story will be on Thursday.  It's going to be awesome! I have always wanted to be on TV, bearing my soul and fat rolls to all of Southeast Idaho.  Maybe after this I will be on my own reality show.  Watch out Snookie!

I met with my trainer, Evelyn, on Monday and she ran me through some running drills on the treadmill, Rip:60, and then we did some jumps.  I thought I was going to die.  Before meeting with her, she had me go to Monica's Pilates class.  I actually loved it since my 15 mile run on the Saturday before had left my muscles tight and fatigued.  After the class, she had me do some upper body work and then we went right to the treadmill.  Yep, it was official- with her prodding, I ran my first 7 minute mile and I didn't even fall off the treadmill.  Then she put the treadmill at an 18% incline at 2.5 miles per hour and had me run backwards for about 5 minutes, turned me around and had me run 1 mile at a 1.5% incline at 6.7 mph.  I tried to turn it down to 6.5 mph and she told me that if I had enough energy to talk, then I could run at that pace.  That might sound mean, but she really isn't.  She just knows that I need to get out of my head and push myself more.  I honestly can't remember if she had me do it 1 or 2 more times, I just know that my thighs were on fire.

Tuesday was a moderate cross training day and I had to be to work early, so I just did the elliptical at home.    Every 10 minutes I did a tabata to work my core (push ups with side planks, high plank to low plank, and stability ball pull-ins).

Wednesday she wanted me to do my 8 mile run at 10K pace and then finish it out with sprints for 20 seconds, and then jog for 40 seconds. I haven't ran a 10K for awhile so I decided that I would run it as hard as possible so that I could find out what my 10K pace would be. I headed out at 5 am since I had to be to work early.  I ended up running it at an average pace of  8:58 min/mile, so I guess that will be my reference point.

Thursday was another cross training day.  I rowed for 20 minutes and then I decided to give my body a break from any type of pounding and swim laps.  I forgot how much I love to swim laps since I haven't done it for some time.  It is one of those exercises that when I'm doing it I think that it isn't really doing much, but afterward I can feel that every muscle has been worked.

Friday I was supposed to do Monica's kettlebell class, but I had to work at the time of her class.  She kindly emailed me a list of ladders for me to do instead.  After work I went to the gym and did it.  I added in the ropes and some of the jumps that Evelyn had told me to do.  When I was done, I was dripping sweat and my upper body was spent.  I texted Monica that I had finished it.  It was at that point that she informed me that she had added in some extra exercises because she thought I could handle it.  Sneaky, right?!?!  I came home and did some pull ups (I'm up to 2 1/2-yea I'm counting the 1/2) and pushups and tricep dips.

Saturday I had to take my turn working.  It was a fast day and I was done by noon.  I went straight from work to do my long run.  Evelyn wanted me to run it 30 seconds slower per mile than my 10K pace.  It was a downhill run for the first 10 miles so I kept the pace below 9 min/mile until I reached the bottom of the hill.  At that point I had a head wind so I ended up averaging 9:05 min/mile.  The last mile she had me run 100m sprints with the same distance in rest.   Since I had already ran 15 miles, I was tired and sore already so that last mile was a killer.

Today is a rest day, of course, but I am also using it to stretch out my sore muscles.  I don't know what it is about downhill running, but it seems to really beat up my legs more than the flats.  I am feeling it in my hips more than anything today.