Thursday, April 30, 2009

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:)

Wednesday, April 29, 2009

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, April 24, 2009

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.

Thursday, April 23, 2009

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!



Wednesday, April 22, 2009

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!

Tuesday, April 21, 2009

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.
video

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

HAPPY STRETCHING!


Monday, April 20, 2009

A Quick Fun Tip


When you tell yourself you don't feel like exercising, reply, "Thank you for sharing," then put on your workout clothes.

You gotta be the boss!

Movement is great medicine.

(seriously... it is! And you won't regret it!)

Happy exercising!

Saturday, April 18, 2009

Recipe of the Week!

One of the main reasons people have a hard time eating healthy is boredom. They don't feel like they have variety in their food choices, or that the taste is too bland to eat healthy.

This is so not the case! Have you smelled fresh herbs lately? I think I could eat cilantro raw!

I love finding and trying new recipes to add to my "healthy" menu- and it is always a bonus when your family loves it too.

The internet is just one huge resource! What you want to look for in a meal is balance. And if the dinner doesn't have enough of one thing- then add a side salad or an extra vegetable. I do believe in the 40% carbs, 30% protein, and 30% fat rule of thumb. When I'm competing I change it to 40% carbs, 40% protein, and 20% fat... but you NEED carbs... that is your main energy source-- otherwise your body starts to feed off your muscle, and when you lose muscle your metabolism slows down too.

Next week I will put up a list of good energy sustaining carbs, lean protein, and the good fats, that you want to have in your daily diet.

Until then- here is my latest favorite chicken dish that I received in my inbox from Self.com.
(marinated chicken is the best.... it gets very tender and VERY tasty!)


Grilled Chicken with Roasted Tomato and Oregano Salsa



Enjoy generous portions of this low-calorie dish from Red Mountain Spa's executive chef Chad S. Luethje.

Serves 4

INGREDIENTS

  • 2 tablespoon olive oil
  • 2 tablespoon chopped fresh basil
  • 2 cloves garlic, chopped
  • 1/2 teaspoon chopped fresh rosemary
  • 1/2 teaspoon fresh oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon chopped fresh thyme
  • 1/4 teaspoon freshly ground black pepper
  • 4 boneless, skinless chicken breasts (about 6 oz each)

Salsa

  • 1 pound fresh tomatoes, diced
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 medium shallot, diced
  • 1/2 cup diced onion
  • 1/2 small jalapeño, cored, seeded and minced
  • 1 teaspoon minced garlic
  • 1 tablespoon chopped fresh oregano

PREPARATION

  1. Combine first 8 ingredients in a plastic bag. Add chicken; marinate at least 30 minutes.

  2. Remove chicken from marinade; cook 5 minutes. Reduce heat to medium-low, flip chicken and add leftover marinade to pan. Cook 5 minutes. Reduce heat to low. Cover chicken; cook 10 minutes. Divide among 4 plates; top each with 1/4 of the salsa. Serve immediately.

  1. For Salsa

    Heat oven to 400. Cover a baking tray with foil. To make salsa, spread tomatoes on tray; drizzle with oil. Add salt and pepper. Bake until lightly browned, 20 to 25 minutes. Combine tomatoes, shallots, onion, jalapeño, garlic and oregano in a bowl. Coat a large skillet with cooking spray. Heat over medium-high heat.

Friday, April 17, 2009

Friday Fitness Giveaway.. WHO will take it this time?

This weeks giveaway is a Resistance Band Kit from Nike!
Giveaway ends Wed. April 22nd and winner will be announced that day

I LOVE resistance bands. They are easy to do and they are small and you can do tons of different exercises with them ANYWHERE! On a plane, on a train, in the comfort of your own home while you are watching tv. They are very lightweight and easy to just throw in your suitcase to take on a vacation.

This kit comes with 3 different types of bands:
1. Long length resistance band (heavy resistance)
2. Figure 8 resistance band (medium resistance)
3. Circular resistance band (light resistance)

And my personal favorite exercise using the bands is either with the circular or figure eight. You step inside of it with both feet and you simply step side to side... and it is KILLER!! Really burns! (those are my favorite kind of exercises.. where I feel like my muscles can't breathe when I'm done)

If you don't know what to do with these things, or are intimidated by them, no worries, I'll be sending you a personalized workout with them so you know exactly what to do and what you are looking to achieve! (HINT- I'll be creating a PERSONALIZED workout program just for YOU:))

Now to enter. I don't think I was very clear on how many comments to leave for each "action" that you take. So, I'll try again to make it easier.

1. To enter leave me a comment letting me know what your favorite exercise is= 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)

Just to let everyone know, if you didn't add your extra comments-- then I went ahead and did it for you on paper and then drew a name out of a hat. But if all the comments get done correctly, then I can use a random generator, but I would never leave anyone out, if you didn't do it right-- so don't worry if I'm still not clear:)

Until then-- WORK IT GIRL and goodluck!


ps. another post will be coming later today! I just wanted to get the giveaway started.
Also, if you have left me a comment recently, I have now replied to them in the comments section-- I really want to be interactive with everyone and let you know how much I appreciate your feedback and comments! I'm listening!:)

And one more thing-- 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.

Wednesday, April 15, 2009

WHO is Ready??

Well, here you go--- it has been ELEVEN days since my last progress pics, and as I said, I would be posting updates every 1st and 15th-- so here you go!

(click on the picture above to see results better)

I'm happy with my results so far--- I mean it has only been 10 days- AND the most important thing is that I already feel better and see a light at the end of the tunnel. I can feel myself getting tighter- not skinnier, just tighter, where I don't feel like my flab is just bouncing around everywhere. Here are my updated stats compared to last weeks.
(and I highly recommend the consistent picture taking and measurements to all of you- it really helps you "see" your progress when you can't really, really see it! But it is there!! Slowly but SURELY)

(April 4, 2009)......................(April 15, 2009)
weight: 154.............................. 150
neck: 12 1/2 in............................ 12 1/2 in.
wrist: 6 1/2 in. ................................ 6 1/2 in.
hips: 41 in. .......................................40.75 in.
waist: 27 1/2 in. ............................... 27 in.
belly button: 29 1/2 in. ......................29 1/4 in.
bust: 33 in. .......................................... 33 in.
calves: 15 1/2 in. ..................................15 1/4 in.
biceps: 12 in. .........................................11 3/4 in.
thighs: 22 in. ......................................... 21 1/2 in.


Not too bad! I'll be back with a recap of my exercise week and days. But NOW for the BIG announcement...

The WINNER of the 4 DVD set of Winsor Pilates goes too..............
MELYNDA ROBINSON!!

Congrats girl- and I'll be giving them to you really soon.. and maybe you can alternate with Jenn Wheeler and you have two at a time, and she has two at a time-- I saw the fight going on between you two!;)

Thankyou to all of you for entering the contest! You did great- and this Friday's give away will be even better-- so don't give up just yet!

My motivation has hit a new high knowing I have you all rooting me on!

Tuesday, April 14, 2009

Tick...tock... time to work it OUT!


(and wearing these awesome pants)


Without a doubt in EVERY fitness magazine or ANY magazine for that matter that has even a fitness article or Q&A in it, the question that never ceases to exist is when is the best time to work out and how can I stick to my workout.

There have been TONS of great tips in those magazines and different articles, but unfortunately, none of them have worked for me. Like for instance, the one where it tells you to set your workout like it is an important appointment (that's a funny word to me.. anyone else?). They say that it will work, because you wouldn't break an appt. with someone else, so why break an appt. with yourself?!

Because I'm a mom?? A wife?? A lazy person?? Something always seems to come up and therefore I sacrifice my "appt" time for whatever else seems more important at the time. So HOW do I keep my workout schedule consistent?? How can I accomplish that, if so far everything I try ends up not really working.

And when is the best time to workout? I've heard early morning - on an empty stomach, so that you burn fat right away and you jump start your metabolism. I've also heard right before bed because then you will have an elevated metabolism and burn more while you sleep. I've tried them all-- and I would PREFER to get it over and done with in the morning but that NEVER happens. It is my favorite time to workout... but I don't feel like I'm ever really getting a GOOD workout THAT early! (as in before 6 AM) But I always have a ton of energy around 5ish-- and LOVE to workout then- but that is when all the kids activities are going on and I have to get dinner ready, etc... So, it rarely works out that way too- and before you know it, I just want to veg with my hubby and go to sleep.

So, WHAT do I do?? Well, I've decided. I've thought back on my 12 years of working out and when I was consistent and when was I not. What was different and what do I need to do now? I mean- I used to hike up a hill for a 1.5 miles to get to the gym... with ALL 3 kids in tow-- (Erin and Dante in a double stroller and Ethan in the baby Bjorn) Now-- that is dedication-- but WHY don't I have that now??

It boils down to excuses and me just being plain LAZY. I'm not TOO busy to workout! Are you kidding me?? (I just like to think I am sometimes:))

I still can't get up before 6 AM to workout, so this means either going after the kids leave for school at 8:00 AM or after soccer practice and dinner... or after the kids go to bed. And so far, I will gauge with what I have going on that particular day- and decide when I will go-- and I think... "Oh, I have to take progress pics in 2 weeks-- I CAN'T miss the gym tonight" (which 2 weeks happens to be tomorrow and it was actually only 10 days.. but tomorrow morning I will have a WINNER AND PROGRESS PICS POSTED)-- so ALL of you = MY MOTIVATION!

It motivates me to get there and get what I need to done! So here are my answers to those 2 questions, from my own personal experience.

Q: What is the best time to workout?

A: Whenever you feel like you have the energy to workout as hard as you can!! But anytime is better then none-- so whenever you can make it or do it, just get it done. Working out is working out.

Q: How do I stay consistent in working out?

A: Just do it. Don't necessarily set a specific time each day-- unless your days are all the same. But plan the night before and look at your day, and decide what time looks best for you and then just go! It may differ from week to week and you may have to adjust your workouts. Some may need to be longer, some shorter. And if you are at home and you never know if your kids will give you a quiet moment at the same time... then you may need to wait til' they are in bed for the night or early morning before they wake up, but look at what works best for you- and take it one day at a time! It's tough! Whoever said making time for working out was easy?? (maybe no one, I dunno) It also helps to keep a calendar and you can circle the days you worked out for the month, and then just try harder next month, try to add at least one more day. But if you don't have anything to measure against then you won't know if you are doing better or worse or staying the same.

There is my 2 cents for the day- and don't forget to come back tomorrow for the BIG WINNER ANNOUNCEMENT and my updated pics and stats!!

Saturday, April 11, 2009

HUGE lesson in NUTRITION


YUMMM! Look at all that candy! Don't you just want to eat it all... RIGHT NOW!

Well, guess what-- YOU CAN!

My theory on eating desserts or candy or whatever-- is that it is YOUR choice.. and all I want you to do is MAKE that choice.

Feeling guilty is the worst feeling in the world-- and when you choose not to eat a piece of candy or whatever and you end up eating it, then you feel guilty and then what happens... you end up eating more saying, "Well, I've already blown it for today!"

So, if you are going to eat the candy or banana split-- CHOOSE to eat it and ENJOY it! It is not going to make or break you... if you have some dessert here or there. What will break you is if you decide that it's too late and you end up eating all day junk, thinking, tomorrow you will have to be good again and so I better eat everything I can now, or else I'll never be able to.

Am I right or am I right?!

I think guilt is what is keeping people from losing the weight... what do they say now, that cortisol is what causes fat to go right to your stomach?? Or stress makes it HARDER to lose weight! And if you are stressing over eating that apple pie, then it will be THAT much harder to work off.

So, my number one rule is "Make your choice" and WHATEVER that choice is... be happy about it and enjoy whatever you eat! Which means if you choose NOT to have junk food- that is awesome!! But don't complain... "Oh, I'm on a diet and I can't eat that... and I can't wait until I get to my goal so then I can pig out" Instead say-- I don't want to eat that because I'm going to have a KILLER body in a few months!

It really is all about how you look at it:)

Have fun and ENJOY your day!



ps. I'm so excited about my response for the giveaway so far! Ya'll are doing great. I wish I had more time to day to respond to some people - but Saturdays are typically crazy-- and the Sat. before Easter is even more crazy.. AND we have some family coming in tonight.. so I'll try to get back on later with my last 2 days of workouts and responses to ya'll. Until' then I'm off to the soccer fields, then Easter egg hunting, etc...

Friday, April 10, 2009

Heeeyyy, Hoooo--- The FIRST giveaway is HERE!

GIVEAWAY FRIDAY!

Today I'm giving away a brand new 4-set DVD collection of Winsor Pilates. It includes the above:

1. WP Ab Sculpting
2. WP Upper Body Sculpting
3. WP The Back Workout
4. WP Bun and Thigh Sculpting

I have absolutely loved my Winsor Pilates DVD's. I can put one on and it takes about 20 min. to get through and then I feel good for the day! With Pilate's I feel like a gain strength just by doing small movements here and there-- but what I love most, is how it really works on your flexibility... and I feel myself being able to reach further each time.

So, this is what is up for grabs today. I will be doing a giveaway every Friday from here on out... and reviews along the way.

Here are the entry rules:
1. Leave a comment here on what you think about my site so far and you are automatically entered!
2. Either put my fitness blog on your blog roll or sidebar and you will get 2 extra entries.
3. If you blog about this giveaway then you will get 5 extra entries.
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. (bertieranger4 at gmail.com) For each of these you will get 1 extra entry.

For each extra entry, you will just add another comment saying what you did and where so I can go check out your dandy work:) So, you may be walking away with leaving me 15 comments, the possibilities are ENDLESS!

I will randomly draw the winner on Wednesday, 4/15, at 10:00 am CST.

Goodluck-- and remember, the more readers I get each day, the better the giveaways will get!

Thanks!
(woot!Woot!)

ps- tune of the day chosen from Melynda's playlist! Thanks girl!

Thursday, April 9, 2009

You wanted to know about ABS....

I'll tell you about ABS! Here is an easy killer exercise with a few fun variations on it! Enjoy... and just remember to keep those abs tight! And focus on the improving your time each time you do it. I would recommend doing this 3 times a day for as long as you can... doesn't matter if it is 5 seconds or 90 seconds-- we ALL start somewhere!:)
video
AND..... more exercises to come! (my camera got cut off.. I need a better one.. anyone want to donate me a brand new HD video camera??;))


What is another AB exercise you would like to know more about? I'll check it and give you the dets. in my awesome Bia Brazil workout pants!

ps- todays workout tune of the day is courtesy of Katie's playlist-- Thanks Katie!

I want to play your fav. songs too- so let me know what they are!!

Wednesday, April 8, 2009

Video TEST!

I will be adding video clips on here periodically... from tips, to some fun exercises, to funny gym stories, reviews... you NAME it. Let me know what you think... if you like it or if you would just prefer to read articles. Should I do them daily, once a week, a couple times a week, etc....

Also- I will be reviewing some fitness products from supplements, to videos, to fitness clothes lines, etc.... Some I will be able to give away, others will just be reviewed-- however, the more daily readers I have = the more actual giveaways I get from different companies (and all will be fitness related!) And I will review them honestly and let you know if it really will aid you in losing weight, or if it is just a waste of money .... so, get my blog name OUT there, and the better the giveaways will be-- this week it will be a set of Winsor Pilate DVD's. I will start out with Friday as review and giveaway day and see how it goes-- it will be a reward for you and your HARD work!! Who doesn't like to be rewarded??:) Also... let me know if there is a video or product or diet you have been wanting to try, but just don't want to "buy" into it until you know from someone personally if it works, and I'll see what I can do!

Until then, here is my test video:
video

and don't forget to let me know what you think-- and answer my questions above in comments! I'd love to hear from anyone and everyone, whether I know you or not- because without YOU, I'm not as motivated:)

Wed. workout: OFF DAY! weight/cardio circuit again tomorrow!!

Music... music and then MORE Music!

How fun does it look like these people are having?? (And this really is the effect of listening to some really good tunes)

I love jamming to some great music during my workouts-- and it will vary from workout to workout and weather I'm doing cardio, or HIIT, or lifting weights, or stretching.

On my sidebar I have been posting a tune a day, and I would love to have your input on the songs you listen to, and who knows, maybe it will be the tune of the day VERY soon!

As much as I love music, there are other times, that I love just to clear my head and "think" to myself. And enjoy just being with myself and the road (ok... maybe it is really because I'm scared someone might be running up behind me to get me) but I still enjoy that time when I can think clearly and have my mind be open!

Tuesday Cardio: running outside... alternating 75 paces running 75 paces walking for 20 min..... you will all learn pretty quickly I'm the WORST runner in the WORLD... yes- worse then you! I don't care how bad or slow you think you are.... I'm worse! I've had many people ask me to go running with them and I will gladly admit how terrible I am, and how they REALLY don't want to go there-- to which they reply-- I'm not that fast, and I stop like every 2 minutes to walk-- you'll do great!... and needless to say-- I'm NEVER invited back...because I'm REALLY that bad!! (at running)... but I still attempt it, because it kicks my butt!

Have a great day everyone- and give me your favorite tunes to jam to!



ps- video is coming!!!!

Tuesday, April 7, 2009

Slowly but surely

THE WEIGHT WILL COME OFF!
(yes it will!)

If losing weight was a 12 step program, accepting and realizing that patience is a must would be step NUMBER one for me. Who else has complete IMPATIENCE when it comes to....You start back on your diet, and exercising like the hulk and a gal on speed... and when within the first week you don't lose anything more then a pound you give up!? Anyone else like that??

I feel like patience is the main reason people fail at getting to where they want to go. Everyone wants everything to happen right now, right this minute, and well.... that doesn't happen too often! No one wants to really put in the work and effort.

So, while yes- I will be looking forward to seeing changes- I'm NOT going to focus on that... I'm going to focus on how it makes me feel.

When you leave the gym after a really good workout session-- how do you feel?? I know for me- I feel like I can do ANYTHING! I feel strong and empowered and WOW..... look what I just did! And I LOVE that feeling... and I think... why do I ever let my day get too busy for me to workout?? It is so worth it!! I know if I stay focused on the way I feel... rather then--- oh, what did I lose today?? Then time won't seem to go by so slowly on getting my fitness body back and then some!

Yesterday, I went back to the gym for something other then racquetball... I did a circuit routine which I made up as I went along... and I actually thought it was fun! I've never been a big circuit fan... but since I'm just now getting back into the gym with lifting again, I thought I would take it easy for the first little bit, just to get back into the swing of things.

Here was what I did:

5 min. warm-up on the treadmill (4.2 mph, 0 incline)

leg press: 2 sets, 18 reps, 50 pounds
supersetted with boy pushups: 2 sets,10 reps,bodyweight

3 min. treadmill (4.2 mph, 3.0 incline- try REALLY hard not to hold onto the treadmill... use your core strength to help you walk... it is killer!)

lat pull down: 2 sets, 18 reps, 30 pounds
supersetted with tricep bench dips: 2 sets, 15 reps, body weight... legs extended

3 min. treadmill (3.8 mph, 4.0 incline)

hyper x-tensions: 2 sets, 15 reps, bodyweight
supersetted with bicep curls: 2 sets, 18 reps, 7.5 pounds

3 min. treadmill (3.7 mph, 5.0 incline)

planks: 2 sets, 45 seconds, bodyweight
ss walking lunges: 2 sets, 16 lunges per leg, bodyweight

3 min. treadmill (3.8 mph, 4.0 incline)

5 min. cool down on bike

stretch 15 min. (ALWAYS- make time for stretching... VERY important)

My routine is NEVER the same... you always have to keep your body guessing-- whether you up the weight, change the reps, change the sets, change the exercise... WHATEVER-- but change, change, CHANGE! I usually have a rep number in my head... and once I reach that rep number- then I up the weight and then monthly I change the exercises up. Your body gets used to EVERYTHING. It is fascinating!

One last reader request before I sign off for now... NUTRITION. I feel bad that so many of you asked for nutrition help... and I will give it! But I'm rusty in that department and while I brush up and start eating like a champ again... I'm going to direct you to my good friend Lindsey's "Fit Eats" site. She has some awesome recipes and good advice as well. She just had her 3rd baby in September and she is already like 2 pounds away from her pre-preggers body! AMAZING! Anyhow- she has her diet in check.. and I think I'll let her take over that for now-- but I will be posting on nutrition here later-- just felt that if you wanted direction now-- there you go. Fit Eats is the place to be!

I'll be back after my workout today along with new stuff on my sidebar.

ps... I would love to have more people to follow their workouts and eating as well.... so I say you should ALL start a fitness blog-- make it private or NOT.. but I will link you from here, and then we will have a support group. I really did like the message boards-- but they were so confusing, and if you didn't check them for a day or 2- you got LOST in the myriads of messages from other people-- that you have to go back 16 pages to see how that person is doing... so blogging is much easier to keep up with. Who is IN?? Just let me know your link... and I'll be an avid follower and help be your biggest fan!




Workout terminology to be a sidebar note too... so let me know what words you may or may not know, or exercises!

Saturday, April 4, 2009

Please tell me the camera really does ADD ten pounds!



My Story
(It's kind of long)


Growing up I was always very active - took gymnastics for 8 years, and then went on to cheer for 4 years and so fitness seemed just like a natural progression after I graduated from high school. I had been a sucker for weights and being in the gym since I was 16, and started to eat and train my senior year. Then I went off to college and kept training... then I met a boy, who I married shortly after that-- and now I'm still training, but then I get pregnant--- and stop training... and then I have my first son, Dante, and then I start training again... only to become pregnant again ... and then AGAIN! So, after Ethan, I decided- if I was going to do it- it would have to be NOW! So, I signed up for my first fitness competition to give me that extra boost- signed up with one of fitness's top notch choreographers, Cathy Savage, and I finally competed when Ethan was just 15 months old. I took the Ms. Fitness Delta title, and took 3rd in Ms. Fitness Texas. So, the baby weight DID come off---- BUT, I gained it all back plus some... and that is what I'm going to lose again. (training is very demanding and when your body is used to burning so many calories a day and then it comes to a grinding halt... you bet you pack on the pounds.. that is why nutrition is SO important)

The pictures below you can definitely tell which ones are the "competition" and the "nows". I went all the way up to 166 after I competed in just a few short months, and it was HORRIFIC... I have since lost some of that, but still have about 15 more to go. (I was 139.5 when I competed)

I do not rely on the scale. I do weigh myself, but I rely more on my measurements-- because after I had Dante I was 125 at measured in at 18% body fat, but after Erin-- I was 135 and had only 15.5%body fat. If you are losing inches, that is all that matters.

For the last few years I have been in a "non-diet" state. Eating whatever I want- and I mainly tried to eat solely when I was hungry and not just because. I have been able to maintain my weight doing this-- and it has been fun-- but now it is time to buckle down and really hit it hard-- on all fronts!

So, here is to looking to help motivate you guys and get a bunch of motivation in return!

I'm happy to see so much feedback already on what y0u would like to see and hear! It is all coming-- so don't run away just because you saw some really ugly pictures of my behind! My lower half is definitely my problem area!

Here are my stats for future reference too as of today April 4, 2009.

weight: 154
neck: 12 1/2 in.
wrist: 6 1/2 in.
hips: 41 in. (yes, ginormous- but this WILL be changing)
waist: 27 1/2 in.
belly button: 29 1/2 in.
bust: 33 in.
calves: 15 1/2 in.
biceps: 12 in.
thighs: 22 in.

My left and right sides are both equal in measurements, and I will be updating these along with pictures on the 1st and the 15th of every month.

Tomorrow look forward to some nutrition advice, and my plan of attack for the week!

Until then, please give me some- Bertie you can do it!! Because after looking at my pictures... I'm like, what did I get myself into?? LOL! Thank goodness for clothes!

Thursday, April 2, 2009

And here we GO!

WELCOME TO FIT N' FUN AND THEN SOME!

Hi! My name is Bertie Ranger and this blog is going to be all about my comeback to the fitness scene. I invite you guys to give me any feedback you may have for me about what you want to see on my blog, what you want from me, and questions you might have and you would like me to answer. The journey is always so much more exciting when you have people rooting you on!

I will be posting videos, workout routines, nutrition advice, daily fitness tips, you name it and I'm bringing it all here to my blog!

I decided to go ahead and add "then some" because I will also be going off topic with fashion and beauty tips-- entertainment.. but for the most part, fitness.

I need your motivation as much as you "think" you need mine!!

So who is ready to get this PARTY started?? Give me a shout out so I know that I'm loved -- and to be more to the point... leave me a comment so we can both help each other out.

Remember- I want to hear what you want to see from me and this blog- and I'll give it to you! It is all about my FANS! (I'm SO diva right now;)) (kidding, in case you don't know my personality)


Look forward to my story and after and before pics... Am I really going to post the pics?? EEEEEKKK... I guess so!