DECEMBER SPECIAL!!

Even if you didn't win my on-line personal training package--- I'm still giving a deal for the month of December for on-line personal training..... Here is YOUR deal........ I'm giving everyone who signs up in Dec. on-line personal training for HALF off! So, YES! That means- YOU only pay $15.00 for the whole month of December-- this is a great price to just "try" it out and see if it is something you would like to do!

E-mail bertie.fitbody@gmail.com or leave me a comment with your e-mail and I will be more than happy to answer any questions you might have and get you started! Why wait til' Jan. 1st-- be HOT and HEALTHY for Christmas:) Get a head start this year....

Always have fun and happy training!

Winners!!

First off, I hope everyone had an AMAZING Thanksgiving:) Holidays are a wonderful time to get together with family and friends and celebrate ALL we have to be thankful for! Sorry for the delay in getting the "news" to you- but I have been out of town and am just now back to my computer. But enough about ME- let's here it for the WINNERS!!!

1. Ashley
2. Amy
3. Patty from Facebook!

Congratulations LADIES!! Now, I just need you to e-mail me at bertie.fitbody@gmail.com and I will send you a questionnaire regarding your goals, etc... and then as soon as I have your plan formulated-- I'll send it over to you.

I can't wait-- and this IS happening! I know, it is like a dream come true;) LOL!

Training Packages!!

Due to many requests, I have decided to start on-line personal training as well as, continuing to train clients in person. So, whether you want to learn how to do any of the tricks in the above picture, look good in a uni-tard, run that marathon, or just want to feel healthy, energetic and at your best-- then THIS is for you:)

On-line personal training- This is for you:

1. If you really don't have a problem getting to the gym or working out-- but you don't like having to figure out a new weight/cardio routine when you are bored with your current one, or knowing when to switch it up, or how to work on your body and transform it into the best YOU possible!

2. If you need that extra attention from someone who cares that you are getting your stuff done! Through texts, e-mails, motivational videos, etc.... Someone who needs their own personal cheerleader (and who DOESN'T need one of those)! And someone who will hold you accountable.

3. If you can't come see me, but still love my killer workouts.

4. If you don't have anything to work with- and can only workout at home- but aren't sure exactly what to do.

Then THIS is for you!

One-on-One in person- personal training/small group training- This is for you:

1. If you are anywhere in Orange County. I can come to you or you can come to me!

2. If you need that certain someone cheering you on, or if you prefer yelling at you (army style) making sure you don't let up on the last rep... and pushes you beyond your limits.

3. If you have no clue where to start and just need that extra guidance.... then I'm here for YOU!

-Training Packages-

On-line personal training - $50/month

-A new workout routine including weight training/cardio/ functional/plyo training every month
-24/7 email contact with me
-Printable workout logs to monitor your progress
-Frequent motivational emails/video including tips and recipes
-Weekly online check ins!
-goal assessments
-nutrition counsel

You will be sending me your pictures and stats bi-weekly so I can assess your progress and what route to take. Very personalized routines will be sent to you! I'm YOUR trainer, not just a book, we will find out what works FOR YOU! Everyone is different.

Your progress depends on what I give you and what YOU decide to do with it. You can count on me fighting with you all along the way. You can DO THIS!

One-on-One personal training/small group training - $40/30 min. or $75/hr. (if you buy bulk sessions, the price will go down) Have a friend or 2 join you and the price goes down per person... AND you will have more accountability partners. SCORE all around!

OR for a flat rate of $500/month you can have unlimited one on one sessions!
(which you would get your money's worth in only 6.5 sessions!)

You will get all the above only I will see you in person and we will do a body/fitness assessment the first time we meet, and then bi-weekly from there. I want to see you, SEE yourself change!!

With one-on-one personal training I will travel to anywhere in Orange County or you can come to my training facility in Mission Viejo.


My goal is to see you happy and to see you achieve whatever it is that you want to achieve! I believe in YOU! And I believe in a very personalized training program to help get you there. I'm the road-- and you are the runner that gets to the end of the road! We NEED each other.

If you are interested in any of my services please e-mail me at bertie.fitbody@gmail.com and we will get you started! I will be adding more as time goes on, but I limit how many people I am able to take on each month, because I REALLY do believe in personalization, so don't wait!


 Let's DO IT!

Please don't stop the music

This is true for the most part-- but today I felt that I needed that EXTRA bit of strength to push me through my workout.

This is when I have to whip out one of my 3 (and 4 when I'm pregnant)back-up plans for motivation, when my workout/desire just isn't motivating enough. And sometimes this happens a little more often when I'm 7 months pregnant then when I'm not pregnant....

Here is what I do to get myself out of that "rut" when I'm already in the gym:

1. MUSIC- I have a handful of backup songs to get me through those last intense 5-10 min. in the gym. Sometimes I have to listen to these songs the whole 30 min. of cardio..... but I have them on back-up for when I REALLY need that push to keep going and NOT give up!

2. I imagine I'm running in a race, or lifting for a champion title, and if I quit now- I will not make it- and if I just do that one last rep, or that one last quarter mile- then I will have conquered the WORLD!!

3. When I was competing I would remind myself that there were other girls out there who were competing for the same title and working just as hard as I was, and if I quit and they didn't- then they would be that much further ahead of me and I wasn't about to let that happen!!

4. (when I'm in my 3rd trimester) I walk into that gym feeling empowered! Like, LOOK AT ME! Yeah- I'm preggers and proud and I'm still able to 10 push-ups and lift with the best of them (ok, not really) BUT I do feel proud that I'm still in there doing whatever I can. So, when I feel like ending my workout early when I'm ready to pop this kid out... I just think about how strong I am and that I can do this and I'm not going to let my pregnant body quit because "I just don't feel like it" Now- pain- yes, I would stop- but just because I lack the desire--- ain't NO way!:)

So, while YES- desire (along with work) gets us motivated and gets us there in the long haul.... we need a back up plan for when the desire just isn't there in that moment and to get it re-kick started.

What do you do when you feel like just giving up?? What are your secrets??
(this is where you ALL share your comments so that others can try your secrets;))

What are you WAITING for??

How many times have you put something off just for the motivation to sink away, or for time to pass you by, or use COUNTLESS excuses as to why you can't do it now....

Here is mine- I was folding a pile of laundry when this post hit me. Normally I would wait until I was done folding the whole basket, and put the clothes in their proper places, and then checked around for anything else that I might need to do before posting. But as you can see with my lack of posts- that usually something else will distract me and by the time I get everything "done" and I have time to sit and write.... the idea is gone, it wasn't what it seemed, etc.... and I don't post!!

So, just now- I stopped folding in the middle of the basket, and came to sit here and write my pressing thoughts on why we wait to get what we want-- in this case better health, a better body, able to get out there and do things we didn't think we could do, pushing our limits, etc....

If you are anything like me you will start a "program" for a certain amount of time 6 weeks, 12 weeks, 30 days- and before you know it that time is up and you are like WHAT?! If I had actually started when I said I was and kept up with it, then I would be at the end of the time frame by now and reached a goal. Instead we let things distract us and take away our focus of what we want.

Then come the excuses of - "Oh, well now I'll wait til Monday." or "I'll wait til' the first of the month because it is like a new beginning. " or "Dang it! I screwed up today- looks like I'll just have to get back on track tomorrow. " all the while wasting precious time for that 6 weeks to keep marching on by- and pushing your goal date back further.

So, WHY WAIT?! Start now and expect to make mistakes and to eat something that isn't going to be the best thing for you- just don't eat ALL of it. And you can expect to miss a workout due to something- but don't let that one workout turn into 2,3,4 and so on-- because before you know it another month will have gone by and you will be in the SAME exact spot you were in when you "set your mind to do something."

Don't wait for the first of the week, month, year-- start now and if you mess up in the middle of the day- just recommit at that moment instead of going on a binge. Realize that it is OK to mess up! Consistency is KEY! Have more good days then bad and you will be on a roll!

Keep a calendar and mark the days that you have done good-- and then chart your progress the next month and have your goal be just to do better the next month. Keeping track of your goals and measuring your work- helps to keep you motivated and helps you to SEE that you are making a difference and pushing through is SO worth it.

So, if your only goal this month was to start eating "breakfast" as in my previous post. Then DO IT! Just make a goal and commit yourself to it... TODAY!! If you have always wanted to run that 5K... start training NOW! Start off slow- if you add 25 things to do everyday-- chances are you aren't going to get them done-- and then you will be discouraged and quit before you know it. Make manageable attainable goals-- and most importantly- DON'T WAIT!

Do it now-- and you will be that much closer to where you want to be!
(now I'm closer to having done more blog posts this week then I have done all last month)

....and now I'll be returning to folding my big basket of laundry.......

2 fun new exercises to do WHILE pregnant or while not.....

Here is a new video post as promised! I haven't been able to do one since moving and I'm afraid picking a location in my apartment with good lighting was difficult, so you'll have to forgive the darkness- and I hope you can still see me! Also take into account I'm 7 months pregnant... so I may look awkward:) LOL!

I also messed up with the music- next time I'll probably just forgo the music, but I wanted to try it out and see what it was like. I hope you can at least hear me well enough to get the gist of the exercises. I'm doing the plank with a bear crawl back and forth and then a body weight exercise for your shoulders. You can do all of this in the safety and comfort of your own home!:) (you'll also want to pause the music on the right to make sure you can hear me)

Let me know what you think and as always


HAVE FUN AND HAPPY TRAINING!

Work IT!

What IS the most important meal of the day??

(doesn't this oatmeal with strawberries and banana's look DELICIOUS?)

All the meals are important throughout the day--- but if you had to skip a meal... the one you DON'T want to skip is breakfast.

I was shocked at my husbands confession of how he is surprised at how much hungrier he is throughout the day when he eats breakfast in the morning. I was surprised that he didn't know the facts about breakfast. He knew it was an important meal... because we are told it is the most important meal of the day-- but WHY!? What makes it SO important?

I'm not a nutritionist- but I do know the basics from experience and from my own research.

When you eat breakfast in the morning your metabolism is jump started and is 20% higher throughout the day.

TWENTY PERCENT!

That is SO worth eating breakfast right there.

You have more energy and you WILL notice that you are just naturally more hungry throughout the day as well. Every time your body tells you that you are hungry (hunger pains, etc...) that is your metabolism telling you- I want to keep burning so feed ME!

The last thing you want to do is ignore what your body is telling you, because it will throw off your metabolism stride. Your metabolism wants to work FOR you, but it needs your help to keep it well fed.

But to give your metabolism that kick start- DON'T SKIP BREAKFAST!!

I don't care if all you have is an apple-- EAT SOMETHING-- and preferably something that isn't going to make you want to go right back to bed.

Eat just enough to stop the hunger pains and you are satisfied and I guarantee you- in 2-3 hours, your body will be ready for MORE-- which will keep that metabolism fired up.

So, if you have 1 goal this week in the diet arena- have it be eating a healthy, well balanced breakfast. Then we will take it from that point:)

Good luck and look for a brand new video post tomorrow!

She GOT legs!

Monica Brant is a fitness ICON!

I LOVE HER!

I also LOVE her legs.

If you want great legs you need to work them out.... HARD!

My personal favorite is finding a hill and sprinting up as fast as I can( I mean- full out sprint, using your whole body, sprinting on your toes, literally RUNNING for your LIFE) and then walking down to recover.

After I get 6 or so really good sprints in... I start to do walking lunges UP the hill, and depending on how I feel - power skipping downhill, or jumping, sometimes switching left leg for 10- right leg for 10 hopping down the hill. You can do this up the hill too... but no matter what try to add in some hill work into your leg workouts.

Hills are AWESOME!

Don't be surprised if you feel it right AWAY!

It feels good.

For more fun leg workout tips... I direct you to one of my newest FAVORITE sites...Jodiojo.com: Daily ponderings from a physique transformation guru

Jodi is AWESOME! I worked with her on my nutrition when I was competing in fitness with The Savage Girls- and let me tell you-- not only is she amazing- but she gives you the information bluntly, directly and HILARIOUSLY! I always learned from her, because it was never boring and neither is her blog! You definitely want to sign up for her newsletter and RSS feed.

Happy leg and hill training!
(ps. I don't sprint while pregnant... because literally I can't breathe when I'm done.. just in case you were wondering;))

So what has been up with me?!?!

Pregnancy which usually = NO ENERGY!
(hence the lack of posts... but I'M BACK!)

I'm 25 weeks along and energy is something that I can't afford to NOT have. I'm sure many of you feel like that-- we are just running and running and even when we are empty-- we keep on going without filling the tank, and before you know it we are stranded on the side of the road, without a cell phone SCREAMING and wondering HOW this has happened-- and that it CAN'T be happening now!

Does that sound familiar at all?? Well, I go through highs and lows of energy and I understand you need to eat to keep your body going, that you need to rest to keep your body going, etc... but I never really, REALLY understood the physiology of it, until NOW!

I read an article in Experience Life about energy and about our bodies ultradian cycle.

I encourage you to go read the full article here. It is worth YOUR time!

What I found most helpful in this article was that we can only intensely focus on something for 90-120 min. and then your body needs a 20 min. rest period to "rebuild" ATP.
(do you remember having to do that in Bio? Convert ATP to ADP.. I think that is the only test I actually ever did good on... I didn't understand WHY they changed-- but I knew they did- and now I GET it.)

Then once your stores are filled back up, you are ready to refocus your energy for 90-120 min.

This makes me feel SO good! I was feeling guilty about taking naps, or sitting and reading a book when I have work to do or things that need to be taken care of-- but I just wasn't focused on doing them, therefore not doing MY best at them anyway.

Who wants to work out half drained because they are all out of ATP?

Not me! I like my workouts to kick butt!

So, go read the article here, and then take those little 10-20 min. breaks every 2 hours... and see if you end up needing that Redbull or cup of joe in the morning or mid afternoon.

There is more to it then just taking breaks- like eating to keep your body sustained and making the right choices. I promise it DOES make a difference!

I'm back and it feels good!

Look for more fun workouts along with modifications for any pregnant women out there... because we CAN workout too!

More daily tips and updates on how I'm handling fitness through pregnancy, so that I can compete again within 8 months to a year after the baby is born.

Along with launching my new personal training website to access my clients ANYWHERE and not just here.

We can do this, YOU can do this:)

Announcement!!

I have a new website coming that I have been working on. I will of course- upload everything I have put on this blog- and add it over to my new site. Many people have e-mailed me and asked me if I could help them with personal training-- even though they don't live near me. That all they need really is a set routine and then a cheerleader and someone to hold them accountable--- SOOOO-- to make all your wishes come true- my new website will offer on-line personal training, for a very good price while I'm in the process of getting certified, and then my prices will go up- once I'm "verifiable" Even though- I think 12 years of experience DEFINITELY speaks for itself;)

I'm excited about this new venture I'm taking on- and once the site is up with all the details you will be the first to know!

Hope everyone is training hard!

Starting back up!

I'm so sorry that I have neglected my fitness blog! I do have good reason as to why I have not posted pics and stats of myself- but I sadly do not have a good reason for neglecting my readers and giving you what you want and need! So- here is a video for you that I actually taped a month or so ago- but never got around to posting it--- It is more functional training to add into your workout, and get you out of the doldrums of monotonous training. Training should ALWAYS be fun and keep your body guessing.

How have you guys been keeping up while I've been away??

I hope to be back to my regular blogging self, now that summer is starting to slow down.

I do have a question regarding my videos for ya'll. Do you like the way I do just the tips and random exercises for you- or would you like to also see sometimes me actually doing a full workout, so that you can follow along? I've gotten lots of good feedback recently from random people who read my blog- and THANK YOU so much for your comments! They really mean a lot. Keep that feedback coming.

Until, then happy training and enjoy the video!!

Winner of Pilates DVD!!

Hey ladies!

I hope everyone is having a great summer so far-- and enjoying life:) I have so much going on right now and I'm so sorry for neglecting this blog (but if it makes you feel better, all my blogs have suffered!) But, now that summer is in full swing, I hope to be more consistent again.

I will quickly announce the winner of the latest Pilate's DVD-- according to random.org-- the winner IS:

Comment #4!

So, congrats Noelle!! Your perseverance in entering my Friday Fitness Giveaway has paid off!:) YEAH!!!

E-mail your address to me at bertieranger4 @ gmail.com

Lots more Friday Fitness Giveaways to come-- with even better giveaways. They will make up for the missed Friday's:)

Some of you may have noticed the post below- that was so nicely done by my husband to try to drive traffic to my site and to keep my local fans up to date with the fitness scene out here. He is also building me an "official" site- so I can do more with it! So, we have been working on that- and will hopefully be unveiling that within the next week or 2! Lots of exciting stuff in store.

Thanks so much for your continued support-- and keep coming back-- because you won't want to miss my upcoming NEWS!!

Some local fitness information of interest!

The Sugar Land Lifetime Fitness gym (editor's note - we are members) is currently hiring an assistant in their personal training department. It's for assistant department head. Link takes you to the post:

http://www.lifetimefitness-jobs.com

Found that while searching through the results for personal training in Sugar Land. Funny how many irrelevant links there are if you're just looking for a trainer. Here's a sampling:

http://www.findmyfitnesstrainer.com
(This one's what I reference below)
http://www.mypartyplanner.com
(Trainer is a local, but is posted in a party planning site?)
http://www.expertrating.com
(Pay $50 and voila! You're now a certified personal trainer! Hmmm....)
http://local.yahoo.com/
(A link to one Yahoo biz result in Sugar Land - of 10 or so listings, only 1 review...)

Who would ever go through all the effort of filling in forms for such an impersonal site? Look, if I'm going to shell out $$$ to get trained, I want to know who the trainers are up front, not give them all my details and hope the best professional in Sugar Land gets back to me. Am I right here, folks?

I'll be posting more info about the local fitness scene as it develops.

Fitness Friday Giveaway!! We are BACK to Pilates!

And we are back to one of our more popular giveaways! This time I'm giving away 1 Winsor Pilate's DVD because it IS a workout!:) This one is Maximum Burn 20 min. series-- so it is nice for those who want to get a nice workout out in, stretch at the same time, and feel the burn all in 20 min.-- and YES! You will feel the burn! It is a great supplement to your workout. I always feel long and lean after I do it (I know it is all in my head... because I'm genetically short and stocky) but HEY! It gives me that feeling:)

So, here are the rules to enter!


1. Leave me a comment letting me know what you LOVE about your body- just ONE thing! Whether it is your eyes, your legs, your toes, your eyebrow arch.. WHATEVER-- but it is time we talk positive to your body so that it will want to WORK for you. Does anyone want to work for a boss that tells you- you are stupid, you are not fast enough, you are not doing it right?? NO! And that includes your body:) Positive body talk will help you lose that weight! Serious-- so tell me what YOU LOVE about your body:)
2. Put me on your side bar... and if I'm already there that counts too! = 2 entries, so leave me 2 more comments -- but it just has to be something simple like-- you are in my side bar, and then for the next one-- 2 for sidebar.
3. Blog about this giveaway and how much you enjoy my site. = 5 entries so leave me 5 separate comments like blogged about it and then just put the numbers 2,3,4,5 as your next comments.
4. If you do not have a blog- you are more than welcome to facebook, myspace, twitter, or send out an e-mail to your friends with me copied, about the giveaway or my blog. (bertieranger4 at gmail.com) For each of these you will get 1 extra entry. (so leave me a separate comment for each, letting me know which one you did)

Thanks girls! You are all AWESOME and with determination and consistency and positivity you will get the best body you can get!

And according to RANDOM.ORG.....

The WINNERS are....................

Comment #35 - LINDSEY!!

AND comment #23 - MARCIA! (fitcrazedmamma)

Congrats ladies! Go ahead and e-mail me at bertieranger4 @ gmail dot com and send me your addressed. Lindsey will get the Total Nutrition Book by Muscle and Fitness and Marcia gets the Core Training Ball!

Thanks again SO much for entering the giveaway- and for sharing it with your friends! It really means a lot to me:) And there will always be this Friday's giveaway to enter, that you may just win.


My tip for the day, is to brush your teeth with a minty toothpaste as soon as you start to feel satisfied after EACH meal or snack. If you do this, then you will NOT overeat because-
no one likes to dirty a fresh mouth and besides food never tastes as good after you brush your teeth. This is definitely help you from "picking" at what is leftover on your plate, or your kids plates, etc.... AND you are making your teeth SO happy by doing this. And yes, this means-- keep a toothbrush and toothpaste in your purse at all times! ;) You gotta do what you gotta do.

Jump it out ladies... JUMP IT OUT!! (video)

I feel bad I have not had the chance to upload video's lately. I thought I better cease the opportunity while I had a quick moment-- (hence my outfit) and JUST DO IT! I call this one.... Jumping it OUT!

Now GET jumping:)

Who is ready for a NEW week!

HeLLOOOO Ladies!

How are we doing?? Have you set your goals for this week?? Do you have your plan of attack? Don't forget- that each week it is ok if you don't hit your goals spot on-- just try to do better each time! But measuring your progress is SO important, because if you don't have anything to measure against, then you won't grow.

I have a super good Chili recipe to share with you guys from the giveaway this week: Total Nutrition by Muscle and Fitness! It is really good- and I usually top it off with some low-fat cheese.

Kim & Chad's Chili Bonanza

This protein packed recipe will last for days, so it's worth the extra effort to make.

1 lb. 97% lean ground beef (or buy the leanest available)
1 lb. 98% fat-free ground turkey breast
1/2 tsp. chili powder
1/4 tsp. ground cumin
1 large onion, diced
4 cloves garlic, chopped and minced (or 4 tsp. minced garlic in jar)
1 jalapeno, seeded and diced
2- 15 oz. cans low sodium tomato sauce
15 1/2 oz. can fat-free chili w/ beans
1 1/2 cups water
6 oz. can tomato paste
8 oz. can red kidney beans
8 oz. can Mexican- style chili beans
3 Tbsp. chili powder (or to taste)
no-salt brand seasoning (to taste)
black pepper (to taste)
Tabasco sauce (to taste)
garlic-flavor nonstick cooking spray

Place ground beef and ground turkey in a skillet, along with chili powder and cumin. Cook meat until crumbled and browned. Drain(if needed) and set aside. Spray empty skillet with cooking spray. Saute onion, garlic, and jalapeno until tender. Place cooked meat and vegetables in a preheated crock pot set on high. Add tomato sauce, undrained chili, water, and tomato paste. Simmer 20 min.

Add kidney beans, chili beans, chili powder, no-salt, pepper and Tabasco to crock pot. simmer 20 more minutes. If possible, set the crock pot on low and instead simmer several hours. We find the longer it simmers, the better the flavor. If desired, top with a sprinkling of fat-free shredded cheddar cheese and 1 tablespoon fat free sour cream. Makes six servings.

Per serving: 490 calories, 53 grams protein, 36 grams carbohydrates, 6 grams fat, 14 grams fiber. ( I made 1 sering 1/2 a serving for me - so if you do that- then just 1/2 each of the grams and you will have a serving at 245 calories, etc...)

I also take out some ingredients, as I don't like spicy things-- so I didn't add the jalapeno or the Tabasco sauce-- and I also am not big into "fat-free"things because I don't know what "mysterious" ingredient they are using to help "fat-free" foods keep its texture-- so I stay with low-fat-- and seriously low-fat to me doesn't taste any different then the real thing- so I use low fat- cheese on top and no sour cream. I also do not use a crock pot, I just used a big pot on the stove-- and it tasted fine- but you are more then welcome to use their crock pot too-- (I just didn't have one at the time-- and if you don't have one either- I didn't want you to use that for an excuse to not make this yummy recipe!)

Enjoy!!

Today I'm also trying a new circuit routine, just using my body weight- I'll let you know how it goes and I will be posting it later along with video if I really like it:)

Double Friday Fitness GIVEAWAY!

Hey Ladies! I'm SO sorry to have left you hanging for a week- and even forgetting about last Friday's giveaway--- SO much has happened, and I'm still kind of in a HUGE state of unknown, from moving our family, a new medical condition I have(I'll let you know more about this later too)... which brings me to not being able to post pictures for a while, because I think it would make me cry. Here I started this blog-- wanting to lose and get back to my "fitness" body... and now it looks like all I can do is do my best. But I didn't want to leave you all hanging- so I will keep up with the posts and updates and let you know more as time goes on. But- no need to get down-- because I'm still very excited about all of this- and will now be able to focus on YOU more:) I of course will be working out and eating intuitively and will (start) to post more of what I do, because I haven't been too good at that, have I? I'm excited for the changes you will see with this blog! But until then.... without further ado.... here are the 2 wonderful giveaway prizes this week! (to make up for last Friday)

First we have this wonderful healthy recipe book from Muscle and Fitness. I have tried tons of recipes in this book and they are all tasty and full of nutrition goodness. I'll be featuring my favorite recipe from this book tomorrow-- so that you all can get a sample of what is in the book. It also teaches you how to shop, gives you ALL the nutrition advice you would want to know--- and even has a 7 day meal plan for you! Lots and lots of good, fun info. and recipes to boot!The number 2 giveaway is a core training ball, which is a little ball that you use during your workout to help aid in getting a stronger core! It does MAKE a difference and you WILL be feeling it the minute you use it. Don't know what to do with a core training ball-- have no fear... it comes with a DVD to walk you through all the exercises and more! It also helps to throw in that extra variety into your workout!

Giveaway ends Wed. at 10:00 AM CST and winners will be announced at that time..

and as always here are the rules to enter:

1. Leave me a comment just letting me know which item giveaway you would like- #1 or #2. And then if you are drawn first then you will get the one you chose, and if you are drawn 2nd, then you will get the other one. :)
2. Put me on your side bar... and if I'm already there that counts too! = 2 entries, so leave me 2 more comments -- but it just has to be something simple like-- you are in my side bar, and then for the next one-- 2 for sidebar.
3. Blog about this giveaway and how much you enjoy my site. = 5 entries so leave me 5 separate comments like blogged about it and then just put the numbers 2,3,4,5 as your next comments.
4. If you do not have a blog- you are more than welcome to facebook, myspace, twitter, or send out an e-mail to your friends with me copied, about the giveaway or my blog. (bertieranger4 at gmail.com) For each of these you will get 1 extra entry. (so leave me a separate comment for each, letting me know which one you did)

Thanks and GOOD LUCK!!

Get ready to PLLYYYOO-- with video!

Hey ladies!!! Well here it is-- an almost 10 minute video for you! Usually I have to cram everything I know into 1 min. and a half, but I now have a new memory card that allows me to video tape for 3 hours! YEAH-- aren't you EXCITED!! A possibility of seeing me on video for 3 hours?? Just kidding- well, not about the for real 3 hours part.

Anyways-- I'm excited for this video- again, it isn't perfect, but instead of doing a 2nd "take" I was like- that was freakin' 8 min. long- I can't do that again! I'm just posting it-- even if Ethan does walk in the room in the end and shuts off my camera! LOL! So, I hope you are able to at least get some exercise ideas out of it and below the video I have typed the exercises I do and what you can do with this functional/plyo training workout.

Plyo/Functional Training Workout

1. football hustle/drop and do push-ups
2. shuttle run/mountain climbers
3. in-n-out squats/jump in place
4. alternating front and back kicks
5. crunches/supermans
6. skiing/run high knees
7. switch lunge/jumping jacks

Now you can either do each exercise for 30 seconds and make each "number" a minute long, and then move onto the next number- or you can repeat the same number making it a total of 2 minutes long. Then either repeat the WHOLE thing one more time- or you can do it later that night- but this is perfect to do while your kids are taking their naps. Or before they wake up and right after they go to bed for the night.

Functional and plyometric training are good for switching things up, and giving your muscles that extra push- they also work your core muscles-- and you don't need any equipment (for these exercises at least) And you can count it as cardio! Who doesn't like that?! And yes- you will be sore the next day. But don't forget you get out of it what you put into it.

So do your BEST! And next time, turn your best into a little better!

And the WINNER is.........

(according to random.org)

Comment # 13--- Kristie Crandall from the Crandall Clan!!

(insert fireworks here)

Congratulations Kristie! Go ahead and e-mail me at bertieranger4 @ gmail.com and I will hand these great Pilates DVD's over!

Thanks again to everyone who participated-- keep coming back, because there will be more Fitness Friday Giveaways-- (and I even have more Pilate DVD's to giveaway too!)

I really do appreciate ALL my readers! I'm going to start giving out random giveaway's just for being a regular commenter on my blog-- which means, the more you comment, the better chance you have at getting these "random" giveaways. Because without you reading this- I really would not be as motivated as I am. So, THANKYOU!

And look for a functional/plyometric training workout coming at you later today- with video on how to do the exercises! It is something you can do at home and count as CARDIO-- NO equipment needed! (except yourself and maybe some tennis shoes)

Vote to be an intuitive eater!

I don't know about you, but dieting to me is TORTURE! As soon as you tell me I can't eat something- I eat it. Then I feel guilty when I eat something that is "bad" for you and that will eventually kill me if I eat too much of it, and I vow to do better the next day... but just CAN'T seem to do it. After trying to eat only "healthy" I realized if "dieting" is torture to you, like it is to me... then it isn't healthy PERIOD, because you are losing your sanity! Food shouldn't make you feel guilty-- and I know some people say it shouldn't make you feel happy either- you should only think of it as fuel. And I say-- whatever floats their boat-- fine-- but it doesn't float mine! Each person has to find what works for them. One diet may work for your friend- that may send you into an eating frenzy, or a state of bulimia.

Diet is 70% of the results you see in your body. NOW- I do know some VERY hardcore "clean" eaters... but they don't workout.. EVER- and it shows too. So, yes- while they are not "fat" they are not "fit" and they don't look fit either. So-- I would say from experience that diet and exercise are more 50/50. You really do need BOTH-- but if you want to see the last bits of muscle, like an actual six-pack, then-- your diet does have more to play towards the end of getting the body you want.

Ok, back to the point... I used to be one of those strict dieters, eating everything perfectly during the week- but then on weekends I would pig out so bad, as those were my "off" days, that it would make all my hard work during the week practically counter productive. So, while I wasn't gaining weight- I wasn't losing either-- and so I wasn't happy, because I didn't understand why-- so I would stress over it, get mad at myself, get mad at my stupid genetics, and cry. Then come Monday I would start all over again with a renewed spirit to work even harder!! Looking at it now- it doesn't seem like a balanced and healthy lifestyle at all. But in that moment- I thought it was the perfect plan.

Well, my diet mentality all changed when one of my friends who is a registered dietitian recommended that I read Intuitive Eating!

And boy- did this book make SO much sense to me! I kept saying to myself, "YES! That is ME!" "Oh my gosh- that is right!" I don't want to sound cliche and say it was life altering-- but it was "diet altering" for me! And for the last 3 years- I have not restricted myself ONCE from ANYTHING--- unless I wasn't hungry. And I have never felt better mentally, physically, emotionally, etc... I don't have internal fights with myself anymore about"I really want this" "oh, but I can't because I need to lose weight" "but it would just be one- and that won't hurt" "but I never really stop at one" and before you know you have eaten the whole 1/2 gallon of ice-cream and are wondering where it went. (or is that just me) and you can bet- in the last four weeks I have had some ice-cream and some brownies, and some other treats. In fact, I had a banana split from Maggie Moo's the night before posting my latest pictures-- HEY- I was hungry!:)

It is a FANTASTIC book- and totally worth every penny, or rent it from your library, or borrow it from a friend. I lost 10 pounds, without trying, as soon as I started to eat intuitively. The basic principle is to eat when you are hungry (as in get to know your body again) and stop when you are full (or rather satisfied) .

If you think about it, this is what we do when we are babies-- we start out eating every 2-3 hours and we KNOW when we are hungry! We feel it and we cry until we get our stomach's full again. We lose this somewhere along the way- when we are given a bottle or food to keep us quiet, to keep us busy, to keep us from crying-- and we start to build the habit of mindless eating, emotional eating, social eating, eating out of boredom, etc....

It is time to get back to the basics-- you may go a day without feeling "hungry" but if you wait, and listen to your body, eventually it will naturally want to eat 4-6 small meals a day vs. 3 big ones.

There are times when I go off the wagon even from intuitive eating and I stuff myself and I remember the uncomfortable feeling of feeling like a blob and wanting to just sit around because you feel like you are going to explode--but I have been the happiest with Intuitive Eating by FAR!

So- choose to be an intuitive eater-- go get the book- and read it! It really does drive a lot of good points home. It is by Evelyn Tribole and Elyse Resch. And you may THINK that if you did this- you would eat junk all the time... and I thought the same thing, even when they said- that wouldn't happen, I thought-- WELL, you don't KNOW me!! -- Well - it is true-- your body craves healthy stuff. If you feed it bad food long enough, it will eventually say- ok- give me an apple-- and you will eventually balance out what your body needs to eat.

Intuitive eating will help you balance out your life-- and not make you just focus on "what you can eat, and what you can't eat"-- BALANCE -- it truly is what we need- we don't need to feed ourselves anymore negativity just because we ate an ice-cream cone!

Goodluck!

Progress pics... TAKE TWO!

And here we go! I started the blog in early April and took my first "before" pictures on April 4th. I contemplated maybe waiting til' May 4th, and then put up "1 month" pictures- but today is close enough, and I might as well get it over with.

I couldn't really see a huge difference this time around- like I could the 1st time around... but then my hubby came in while I was rearranging my collage and he was like, I like the bottom row better.... (which happens to be TODAY'S pictures!) Man- I wonder what I would have done if he had said he liked the top row better?? Either way- it was enough for me to know- that even though it is slight, there is a little bit of a difference- and my measurements showed that too! What do you think??


Here are my measurements as well( I'll compare them with first row April 4, 2nd row April 15, and last row today!)


(April 4, 2009).....(April 15, 2009).......(May 1, 2009)
weight: 154............... 150.........................147.5
neck: 12 1/2 in........ 12 1/2 in....................12.5 in.
wrist: 6 1/2 in. ......... 6 1/2 in....................6 1/2 in.
hips: 41 in. ................40.75 in..................40.5 in.
waist: 27 1/2 in. ....... 27 in.........................26.5 in.
belly button: 29 1/2 in. .......29 1/4 in............28 3/4 in.
bust: 33 in. ......... 33 in...........................33 in. (I'm not losing in my boobs because there is already nothing there:)
calves: 15 1/2 in. ...........15 1/4 in...............15 1/4 in.
biceps: 12 in. ..............11 3/4 in...................11.5 in.
thighs: 22 in. ........... 21 1/2 in......................21 in.

So in just under 4 weeks- I have lost a total of 4 inches and 6.5 pounds.

I'm pretty happy with the results because- I'm not going to lie- my eating has been what most people would say is CRAZY! But- I have only eaten while hungry, and stopped when I was full-- so I didn't over eat once- I just didn't eat clean. Intuitive eating will be in a post coming up later this week-- along with a post on how to lose the belly fat-- that seems to be the biggest request from my readers-- and I will attack it for you:) I will also be back with my May attack plan and goals and an evaluation of how well I did in April, so that I can see what needs work and where I'm golden. (as I didn't make it to the gym as much as I had planned either)

Now it is time for you to make YOUR May goals too! Summer will be here before you EVEN know it! Let me know what your goal is so that I can help you stay accountable!

Friday Fitness Giveaway #4! (2 Winsor Pilate DVD's)

Holy COW! I can't believe my blog has already been up and running for a whole month- a MONTH! AND I still have a bunch of readers-- it is GREAT! So- a BIG THANKYOU to all of you-- this Friday Fitness Giveaway I'm giving away 2 Winsor Pilate's DVD's since it was such a HUGE hit the first time around.

I've decided to give you a beginner pilates dvd and then once you master that- you will already have the Advanced DVD to get started, no wait time until you have time to pick the next one up- because you'll already have it!

The same rules apply as always... but this time... your one required entry will be:

1. Go to lazymoms.com (click on link), and you will see 5 beauty tips to vote on... one of mine is up there-- and I'm not going to ask you to vote for mine -- I'm telling you, that you HAVE to vote for mine:) Which just happens to be:

Temporary beauty trick: To tighten legs and butt for an important event or day at the beach, rub generously with an unscented hemorrhoid cream.

Now, nothing beats or can replace diet and exercise for getting the tightest body you can get-- but why not use some help while you are working towards your best body ever! Yes it is temporary- but it works- and that way you can be more confident in your swimsuit this summer!

So- if you would like to enter- that is your first step-- then leave me a comment saying you voted for MY tip:) (and if you don't want to enter my contest- but you still want to be super nice and vote for me- then I would call you my best friend)

Then the other steps and rules for extra entries stay the same which are:
2. Put me on your side bar... and if I'm already there that counts too! = 2 entries, so leave me 2 more comments -- but it just has to be something simple like-- you are in my side bar, and then for the next one-- 2 for sidebar.
3. Blog about this giveaway and how much you enjoy my site. = 5 entries so leave me 5 separate comments like blogged about it and then just put the numbers 2,3,4,5 as your next comments.
4. If you do not have a blog- you are more than welcome to facebook, myspace, twitter, or send out an e-mail to your friends with me copied, about the giveaway or my blog. (bertieranger4 at gmail.com) For each of these you will get 1 extra entry. (so leave me a separate comment for each, letting me know which one you did)

Thanks and GOODLUCK!!


ps- I have taken my progress pics and stats and those will be put up this afternoon! Stay tuned:)

What does your scale say to YOU??

I don't know about you- but my scale ALWAYS says the same thing no matter what! That is why I abhor the scale-- I literally HATE it... and I know that is a strong word-- but I HATE it! This is what MY scale says to me-- if I go up a few pounds it tells me "EAT!" Why bother trying to get smaller- because you never will- so EAT! You are wasting your time-- EAT!!!

Then if I go down a few pounds it tells me "EAT!!" Reward yourself for your hard work and go eat! You can afford a few extra THOUSAND calories- you lost some weight! EAT!!!

Does your scale do this to you too? It seems as though I self sabotage myself when I jump on the scale- no matter what the reading. So- I try really hard not to get on the scale- accept on my "appointed days" and just remember it takes time to get to where you want to be. Measurements are a much safer bet then the scale any day! And I wouldn't try taking my measurements daily-- so why weigh daily?

So- my tip to you- is if the scale seems to "talk" to you too and tell you to EAT!!, then hide it and only get on it once every 2 weeks. Go by the way you feel, the way your clothes feel, the way you look in the mirror naked, and measurements... don't let your scale tell you what to do!

And so that my hubby doesn't think I'm going crazy and that the scale only talks to me--- please let me know what your scale says to you, so that he understands it is a woman thing and not just another quirk of mine:)

Me! ME! Choose Me!!

The WINNER of the Fitness Friday Giveaway IS:

comment #8 - CHERYL!

YEAH!!! I'm so excited for you! I'll be getting the book out to you asap. Send me your address to bertieranger4 @ gmail.com and also don't forget to let me know what you would like to achieve over the next 4 weeks- so I can create your workout program! It is going to be FUN!

Now onto a few other things! I am going to need your comments for this-- your feedback is motivation for me, and when I don't get comments I feel like maybe nobody is really "reading" this. (even though I know you are-- but the more interactive my blog is, the more fun it will be for everybody:))

Ok:

1. Ever since my "80's" picture post, I thought about possibly doing a video every Saturday with me all decked out in 80's workout wear - and pumping to 80's music, and having a mini-workout for you-- where it will be longer then just a minute and a half snippet- it may be 5-10 min. long. But, you could workout right along with me, or just laugh at how ridiculous I look (because that is an ab workout) So- either way... you WILL be working out. I need yeah or nay's on this! I won't be hurt if you say no:)

2. If you have won a fitness giveaway- you are more then welcome to still participate in more giveaways. What kind of giveaways are you looking for? It seems as though I have gotten the most comments for the Pilate videos. Let me know what you want- and I'll give it to you (as long as it is fitness related:))

3. I can't believe in just 2 days- I'm taking pictures again... why do I get so scared I'm not going to see any results-- even though I feel great?? Has anyone else out there started their own "fitness" blog-- of your journey?? I WANT TO KNOW:)(and I'll link you)

And last but not least-- thanks for the motivation! Knowing that I have to post pictures every 2 weeks-- because there will be people "waiting" to see them and seeing that I'm that much closer to competing-- really keeps me focused and strong! So - THANKYOU!

I'm sorry for the lack of posts over the last few days- time seems to have gotten away from me-- but that excuse is about as bad as your excuse not to work out-- so no more days without posts! :) YEAH to resolutions!!

More to come..... until then- please leave me a comment regarding the above questions.

Ya'll are the BEST!!

Friday Fitness Giveaway in the house!!

I have decided to give away my "Weight Training for Dummies" book. Many women are intimidated by lifting weights because for years they have been told you will get big and bulky like a guy if you lift weights. And I say to that:

Uh-UH!! (snap 2 times and around and back)

Weight training is essential to helping you "shape" your body. You will see women lose tons of weight, but they end up looking like a "smaller" version of what they looked like before- but still no shape or tone or tightness. You want to CREATE your body, not just be "skinny fat".

That is where weight training comes in. You don't have to go to a gym and use fancy equipment to "weight train" You can do lots of resistance training with your own body weight at home, or using things in your house. You don't even have to BUY weights to get started... the important thing is to just start.

I started weight training when I was 16, and everything I learned at that point was from magazines (oxygen in particular). So, you don't need a personal trainer to get started.

This book is an easy and VERY helpful read to understanding weight training better.

This is the beginner book, and as you get more comfortable you can buy the more advanced books for dummies... or grab a magazine, or check out weight workouts online!

The only thing you REALLY need to make sure- is that your form is good. If you have bad form, then you won't be using the muscles you are intending to use, and you can hurt yourself. So, to get good form- I recommend "mocking" the exercise before you add weight, and make sure it feels right.

Along with this book, I will give you a 4 week beginner weight training program and I can tailor it to your needs- whether you work out at home or workout at a gym. I can also do more advanced weight training programs, if you are already passed the beginner level.

So, get out of your comfort zone and add some weights to your weekly workout routine!


As always the rules are below and the contest will close Wed. 4/29 at 10:00 AM CST.

1. To enter leave me a comment with a fitness tip in it... I want to learn from YOU too!= 1 entry, so leave me 1 comment. (this is the only required one)
2. Put me on your side bar... and if I'm already there that counts too! = 2 entries, so leave me 2 more comments -- but it just has to be something simple like-- you are in my side bar, and then for the next one-- 2 for sidebar.
3. Blog about this giveaway and how much you enjoy my site. = 5 entries so leave me 5 separate comments like blogged about it and then just put the numbers 2,3,4,5 as your next comments.
4. If you do not have a blog- you are more then welcome to facebook, myspace, twitter, or send out an e-mail to your friends with me copied, about the giveaway or my blog. (bertieranger4 at gmail.com) For each of these you will get 1 extra entry. (so leave me a separate comment for each, letting me know which one you did)

Goodluck to ALL!!



And again-- if you blog about it or have me on your sidebar-- but your blog is private-- I would love an invite, because I'd love to get to know you better too! - Just send the invite to bertieranger4 at gmail dot com.

Another tip for your ABS!!

Hey ya'll! Here is another one of my AWESOME videos- with my latest tip on how to get GREAT abs! Don't forget-- your muscle will not show unless your diet is in check too-- so do the exercises, but keep in mind your diet too.

You are on your way to amazing flat abs!

Where do I start??

The first thing you need to do is get a sch-aweet outfit like this! Seriously- instant motivation.. because you will be IN STYLE! I mean, who could put an outfit on like this and then NOT feel like working out?? Not ME! I'd be doing old school jumping jacks and side to sides! Oh- YEAH!

Now that you have the really cool getup... you need to set some goals and then get to business.

Here is a piece of my advice when setting your goals:

Start from the bottom, not the top.

When you start working out, start with 10 min. a day 3 times a week. Then build from there. You don't want to out do your body the first week of working out, because then you are more likely to give up- by saying, "I'm too sore" or "I can't run for as long as I used to, so why try?"

This way, it is easier to hit your goals as well, and you can have the pride of achieving your goal and being more motivated to hit your goals for the next month.

Another reason for this... is because if you start working out an hour a day for 6 days a week, then when you hit a plateau... you will have to start making that hour an hour and 5 min. to break through the plateau. It is much easier to go from 10 min. 3 times a week to 20 min. 4 times a week to break your plateau then the former.

This is also why the last 5-10 pounds is so dang hard to lose!

It is better to start somewhere-- ANYWHERE.. and 10 min. a day for 3 days a week, does not seem quite as daunting as 45 min. a day. You won't be thinking.. how am I going to fit that into my schedule, how am I going to get my kids to be good for THAT long. Right now you just need to work on consistency.

Also, diet wise, don't cut everything that is considered "bad" out of your diet cold turkey. Take it a day and step at a time. Stop adding things to your meal- like extra butter, salt, extra cheese, etc... Take it slow. Cutting these simple calories will make a HUGE difference. Then when you hit a plateau or when you think you are ready to cut something else out-- go for it. You are more likely to get discouraged and eat everything in site if you cut everything out and then are less than perfect.

You pretty much want to set goals-- that YOU will get to say, "YES! I did THIS!" Because achieving a goal gets your confidence up and you can start making harder goals KNOWING that you CAN do this!

And as always just HAVE FUN WITH IT!!

Drum Roll Please..........................

And the winner of the Nike Resistance Band Kit and personalized band program by me is:

Comment #21!! Which is APRIL!!
(the comment was generated over at random.org)

Congratulations girl! I'm excited for you:)

Please e-mail me at bertieranger4 @ gmail.com with your address and what you would like to achieve with the bands over the next 4 weeks, so I can start working on your program.

I would like to thank EVERYONE who entered my contest- I really appreciate it and there is always this Friday giveaway that might make YOU a winner too!

Let's do a little ssstttrrrreeetttttcccchhhiiinnngggg!

Yesterday I made this video and I tried to have my husband edit it and cut the beginning and ending, so that you don't see me walking to and from the camera... but when he did, it then some how set my words to go early, and so it looks like my mouth is just running behind. So you get the whole deal!

I decided to add a little stretch in their that you don't have to sit down for and that I do quite frequently (when I remember). It helps to loosen up my hamstrings. It also gives me a little energy after I'm done because it gets my blood flowing through my body again.

Now I'm still new to the whole making a video thing.. and I messed up in a few places, but I'm impatient and after 4 takes, I was like-- I'm JUST going to put it on there! And I want ya'll to get to know ME(shortcomings and all:))- and relate to me, and know that I'm someone who is working just as hard as you, and that it takes work to get from one place to another. And that as long as you do your best and stay consistent then you will get the body you want!

It is best to stretch after warming up for 5 min. or so. But you can also take a warm shower and your muscles will be more stretchable then too.

So- enjoy my stretch for the day! It is a beginning sequence I learned from yoga.
Try to do it 3 times a day holding for 20-30 seconds each.

Where are you the least flexible and would like me to show you an easy stretch for?

HAPPY STRETCHING!