One step at a time........JUST get started!!

Has Thanksgiving already put you over the edge? Do you feel like you can't stop, or are unsure of where to start-- since Christmas will be here in no time anyways. I mean- why not just wait for the New Year to get restarted on your goals.... right?! 

WRONG!

Get started NOW... so that way you are not doing a complete overhaul come New Years. You will feel and look better- and you won't be overwhelmed and seem doomed before you even begin. 

Here are 5 tips and tricks I want you to follow NOW so that come the New Year and Christmas Day-- you will have these habits set in place and ready to rock n' roll. 

1. Stop eating 3 - 4 hours before your bedtime. This is 7:00 for me. I'm usually in bed by 10 -- and up at 4:45. This way I do not go to bed full, and my body isn't working all night digesting my food. It is burning up my fat instead. 

2. Eat breakfast within 30 min. of waking up. Get that metabolism revving it's engine, so that it is ready to burn calories and fat for you ALL day long. Seriously- it needs that jump start. 

3. To keep your metabolism at that fat burning pace... eat 5-6 small meals throughout the day. Each meal should only be between 200-300 calories. Your body can't handle much more then that at one sitting. 

4. Drink, drink, DRINK!! Water that is:) Drink as much water as you possibly can. Ok- not so much that you will die... but at LEAST 10 cups of water to a gallon/day. If you think about it- it really isn't that hard. If you are up for 10 waking hours, that is 1 cup every hour. We can ALL do that! 

5. Exercise. This is my favorite peace of wisdom. Get at least 15 min. of intense exercise in 4-6 days a week. This does not mean walking... unless walking makes you feel like you are going to need CPR. Or unless you are walking... hiking up a steep, steep hill that gets your heart rate up. 

If any of this seems like a lot... start with just one or two. Get them in place for a week and then add another one. The important thing is to just get started NOW!! You can totally do this-- and I promise you and your body will thank you for it.

What tips and tricks do you follow that have worked for you? 

href="http://www.mylivesignature.com" target="_blank"><img src="http://signatures.mylivesignature.com/85955/thebertinator/7ab120d3c929b89e7ed45b2449fa1266.png" border="0" style="border: 0 !important; background: transparent;" />

Guarantee yourself a STELLAR Monday!

Want to head into the week with excitement and pure enthusiasm? Try these tips I use every Sunday.

Sunday is one of my favorite days of the week. It is the one day I give myself time to relax, reflect, and completely rejuvenate so that I can have the best upcoming week possible.

It is important you take time out to reconnect with yourself. To reassess your goals, put your life into perspective, and to appreciate the small joys you have in the PRESENT. 

One of the best gifts we have been given, is to be able to choose our path in life. We get to choose to GROW! To continue to be a better YOU. Always striving to be the best YOU can be. There is NO such thing as standing still..... if you aren't growing, then you are slowly deteriorating.

So, let's use TODAY (Sunday, or whatever day works best for you) to put into practice the Triple R Threat.

1. Relax.

Enjoy the day. Let yourself skip the usual day to day work load, and just enjoy time with family, nature, friends, a good book, meditation, a nice afternoon snooze. You name it- if it is relaxing do it. But let yourself really enjoy it. Don't have things going on in the back of your mind. Be in the NOW and enjoy whatever it is you are doing.

2. Reflect.

On a scale of 1-10, how would you rate last week? What went right, what went wrong? How can you make this upcoming week better? These questions can be asked about how you did as a parent/spouse, how you did working towards your goals (health, fitness, growing a business, planting a garden, learning a new subject), how you did at work, etc.... Then reset your short term goals for the upcoming week, and get them done. If you had to put the same goal from the previous week-- what got in your way from being able to get it done, have you put something in place so it won't happen again, and you will reach that goal? If not- is it really that important? Why waste your precious time on non-important things?

3. Rejuvenate.

Most weeks start off pretty okay for most people. They have had the weekend to not do the everyday work stuff, and they are ready to re-attack come Monday. As the week goes on- everyday gets a little harder and you are just looking for Friday to show up, so that you can shout WEEKEND!! Sound familiar?? Well, that is when the last R "rejuvenation" comes into play. You have relaxed, you have reflected back on your previous week and you have decided what you will do this upcoming week. Now- write it ALL down. If you go into the week with a CRYSTAL CLEAR picture of exactly it is you want to accomplish, you will be completely rejuvenated. Your mind will be clear and refreshed. It is when you head into the week and you are not sure what you want to do, or you feel like you are stuck in a rut- that you start to think negative thoughts and that wheel just keeps on churning, and you feel like your weekend was wasted. Stop wishing for a better life, and GET one.  The last part of rejuvenation is to look around you, and find the small things you are grateful for- the things are you grateful for RIGHT now!

Now that I have given you the Triple "R" Threat-- go guarantee yourself that STELLAR Monday!

Always be moving forward and up!

The Bertinator

Do you love PUSH UPS or is it just me?

Have you ever wondered WHY the marines do SO many push-ups?? I mean- really?! What are they good for?

Well- let me tell you what they are good for, and if you don't believe me- I want you to start adding them into your every other DAILY routine (workout or not)- and then you ask me "What are they good for?"

1. The obvious- to strengthen and condition your chest muscles.

2. They help tone your arms too-- bring your arms in close to your body, and you hit more of the triceps. Who doesn't want to kiss their "saving" arms goodbye?

3. My personal favorite-- they work your COMPLETE core. Say goodbye to those pesky crunches, that you feel like you have to do 50+ to feel a really good burn anyways- and switch them out for push-ups. When you are doing a boy push-up, you are having to keep your body in a straight, plank position. Your whole core- including your back stabilizer muscles are working. People ask me ALL the time, how did I get to have such a flat stomach after 4 kids. I reply with PURE JOY -- Boy Push-Ups!!

 Was I ever skeptical of that? Yes I was. In fact- what really got me over the "Why are boy push-ups so good for you" question was when I decided to join the 100 Push-Ups Challenge.  Within the first week- I started to notice muscles that were sore- that I had NO idea the push-ups worked. Mainly my abs! I wasn't even really noticing the soreness in my chest as much as my core. I also felt it in my inner thighs, as you have to squeeze your legs together. That is when I became a #1 fan of push-ups!

 Can't do a boy push-up? Check out my video here on how to work up to them. Trust me-- it WORKS!!
 
For those of you who can already do boy push-ups. I challenge you to the 100 push-up Challenge. 

Get your abs  poppin with the push-up! Let me know how you do.
What are you waiting for... time is a tickin'.

The Bertinator

Skillet Chicken with Green Chile Sauce

Don't you wish that every healthy recipe you ever tried, tasted good?! Well, look NO further-- I will be adding 1-2 new recipes a week that are new, fresh, tasty, healthy and superb that you can add to your family favorites! I am no "chef". I do not create in the kitchen. I find a recipe- I follow it to a T - and that is how I get it done. So, all the recipes you receive from me will have a source, because they are not "original". Trust me I wish I were a chef and could create culinary masterpieces- but, I digress-- it is just not meant to be. My talents lie elsewhere!

One of my all time favorite ingredients is CILANTRO! I wish I could just eat that all day- but that would be weird.--- SO! I usually will do searches for great recipes with cilantro in it. Here is one of the results of my searches:

Today- I bring to you a DELICIOUS chicken meal from Good House Keeping. (Do you not just adore the picture I found from an old Good House Keeping magazine? Because I adore it! And don't you only wish magazines were still 25 cents?)

Here it is- give it a try! It is Ranger approved... (meaning a thumbs up from everyone in The Bertinator Family)
 
Skillet Chicken with Green Chile Sauce

Ingredients:

4 medium (1 1/4 pounds) skinless, boneless chicken breast halves 
Salt and pepper
1 tablespoon(s) olive oil
1 can(s) (4- to 4 1/2-ounce) diced green chiles
1 cup(s) grape tomatoes, each cut in half
3/4 cup(s) reduced-sodium chicken broth 
1/2 teaspoon(s) ground cumin 
1 clove(s) garlic, crushed with press
2 tablespoon(s) chopped fresh cilantro

Directions:

1. Place chicken-breast halves between 2 sheets of plastic wrap. With meat mallet or rolling pin, pound breasts to an even 1/2-inch thickness; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon ground black pepper.
  
2. In nonstick 12-inch skillet, heat oil over medium-high heat until hot. Add breasts and cook 6 to 7 minutes or until browned on both sides and chicken loses its pink color throughout, turning over once. Transfer breasts to platter; cover with foil to keep warm.

3. To skillet, add green chiles, grape tomatoes, chicken broth, ground cumin, garlic, and any juices from chicken on platter. Cook 3 minutes to reduce sauce slightly, stirring occasionally. Stir in cilantro. 

Nutrient Breakdown: Calories: 205  Total Fat: 5 gr. Sat. Fat: 1 gr. Total Carbs: 4 gr. Total Protein: 33 gr.

Bon Appetit - and let me know what you think!

And if you have found a wonderful recipe you would like to share, please send it to bertie@thebertinator.com and I will try it out. If it passes The Ranger test- I will share it with the world! Thanks!

The Bertinator

 

Treadmill = Dreadmill?! I don't THINK so!

There is a saying, "Change your way of thinking, and it will change your life!" Well that is true for the "dreaded" Treadmill.

Yes, it is true. If you go 5.5 on 0 incline, for 45 minutes, then I agree 100% - NOT the funnest ride of your life. That is for sure.

However- WHY would you do that to yourself when that machine goes up and down-- fast or slow--- and you get to choose when it does what. It listens to YOU!!

Here is my latest kick butt treadmill work out! Give it a try... and you will be calling that "dreadmill" the "shredmill" in NO time.

Warm-up:
jog 5 min. 2% incline (I never have the treadmill on 0.... EVER... you burn more calories going up)

Main workout: 
jog 3% incline 5 min.
(hop off)
dumbell staggered squat kicks (20 reps per leg)
walk as fast as you can 8% incline 4 min (squeeze those GLUTES with every step and no holding onto handles)
(hop off)
squat blast punch with weights - 30 reps (squat then punch arms straight out, shoulder height, alternating then stand = 1)
walk as fast as you can 10% incline 3 min.
20 star jumps
walk as fast as you can 8 % incline 4 min.
squat blast punch with weights - 30 reps
jog 3% incline 5 min.
dumbell staggered squat kick (20 reps per leg)
jog 2% incline 5 min - cool down

Sidenote: You are more then welcome to sprint on the inclines for 30 sec. on 30 sec. off vs. walking as fast as you can. I prefer to walk, because then I can really engage my glutes-- where I want to really feel the burn. But you must NOT hold onto those handles bars...

All I have to say is How do you like me now?!


The Bertinator

Double the odds of your RESULTS!!

Bertinator Advice of the Day:

Start working out with a friend! 

The most recurrent boot campers/clients that I have- are ones that come in with a friend, from the get go. They also see results quicker then the ones trying to be accountable on their own. 

You can definitely see results, and stay consistent in your workout/diet regime all by yourself- but HELLOO?!?! 

DOUBLE the fun-- and bring or drag someone with you on the trails, to the gym.. wherever. This way, you can be held accountable, and you get to hold your friend accountable.

I'm not a mathematician... but I'm pretty sure that equation equals AMAZING RESULTS and guaranteed 

stick-to-itiveness!

It can be a sibling, a spouse, a long time friend, or a friend off craigslist... whatever floats your boat and gets the job DONE!

Words of Wisdom brought to you by THE BERTINATOR!!

(so it is totally true)

Super Freaky Friday 100's Work Out

Today I want you to push yourself BEYOND your normal limits! I want you to believe enough in yourself to push through this Super Freaky Friday 100's Work Out. It is good to step outside the box, to realize what you REALLY can do. 

Take my 100's Challenge and TEAR IT UP!

All you will need for this workout is a deck of cards! So, go grab a deck and throw out the ones that are 6 and under. Which means you are keeping 7 - Ace. 

Now that you have your "personal trainer". Let's get ready to play THE GAME!

Each number represents an exercise and each suit represents the rep amount you will do for that exercise. 

7 - Dive Bombers

8 - Lunge to Knee Lift with a Jump (per leg)

9 -  Push-Ups

10 - Star Burpees

Jack - Good Mornings

Queen - Wacky Jacks

King - Front Squats with Hands on Shoulders

Ace - Clam Sit Ups

Now that you have your exercises set up- here are the rep amounts you will be doing per suit. 

Hearts = 40 reps

Diamonds = 30 reps

Clubs = 20 reps

Spades = 10 reps

Confused yet??

Shuffle your cards REALLY- I mean REALLY well-- because you never know what you are going to get with the cards, and there is NO cheating. Which means- if you pull out the 40 rep push up card, and then right after that the 30 rep one-- you have to do it! You can't move that card to the bottom of the pile. If you want an AMAZING body and workout- then there are no "Get out of Jail Free Cards"

After shuffling, you will pull the top card- if it is the Queen of Spades then that means you are doing 10 Wacky Jacks! 

Easy enough?! Now get started and your challenge is to time yourself and get through the WHOLE deck of cards. The next time you do it.. try to beat your time. 

How fast did you do it? Can you beat MY time??

AND CONGRATULATIONS- you now have completed:

100 Dive Bombers

100  Lunge to Knee Lift with a Jump (per leg)

100 Push-Ups

100  Star Burpees

100 Good Mornings

100 Wacky Jacks

100 Front Squats with Hands on Shoulders

100 Clam Sit Ups

How do YOU Feel??

YOU are AMAZING!

All of The Lights - Kanye West

 I love uploading new songs to my iPod to keep my energy and mind sharp during my workouts. Sometimes, it is your play list that really gets you through those last few intense minutes of your workout. Every week - I will give you my latest "go to" song for motivation. So- head over to iTunes and check out "All of the Lights" by Kanye West!



What is YOUR latest go to song??

Absolutely DEILCIOUS Broccoli Recipe

I'm not creative in the kitchen AT ALL. No sir-ee Bob- that is not my forte. I'm always on the hunt for the best recipes. I don't create recipes- but I'm an excellent follower of them. When I find a good one, I have to share it with the world (aka YOU)! Here is my latest find... comes straight out of The Barefoot Contessa's cook book "Back to The Basics"

I never thought about roasting my veggies- but now I think it will be a staple way to cook them.


Preheat the oven to 425.

Take 2 large bunches of broccoli, cut into florets (but relatively big ones.)

If you wash the broccoli, make sure you dry them THOROUGHLY. I didn't wash mine, and I didn't die;) This ensures perfect crispness to your broccoli.

Put the broccoli on a cookie sheet or shallow baking pan. Toss with olive oil, salt and pepper. (She says 5 Tbs olive oil, 1 1/2 tsps kosher salt, 1/2 tsp fresh ground pepper, but I just figured on this one.)
Add 4 garlic cloves that are peeled and sliced and toss them in as well.

Roast in the oven 20 to 25 minutes, until "crisp-tender and the tips of some of the florets are browned."

When it's done, take it out of the oven- this is the delicious part! Zest a lemon over the broccoli, squeeze the lemon juice over the broccoli, add 1.5 Tbs more olive oil, and 1/3 cup of freshly grated Parmesan cheese. You can also add 3 Tbs toasted pine nuts, if you want.

This is a perfect healthy way to spice up your broccoli. Your kids will even eat it too!

ENJOY!

The Bertinator as The Status Fitness Magazine COVER GIRL- VOTE!!!

 

For the month of March I am a finalist in the Status Fitness Magazine Cover Girl Search. 

It is now down to the voters! Which means I need YOU! 

You can vote 5 times in a row, every 24 hours, until March 31st. I have FIVE days left... and EVERY vote will help me get closer to winning:)

Please go here http://statusfitnessmagazine.com/bertie-ranger to vote for me!

THANK YOU! THANK YOU!! THANK YOU!!!

Help put The Bertinator on the Cover of Status Fitness Magazine!

The 90 Day Bertinator Blast!

You have 24 hours to act on this and get it FREE!

Ends 2/28 at MIDNIGHT

 

The 90 Day Bertinator Blast

The Bertinator Blast is based on 3 different nutrition phases per month combined with
different work outs that will be filmed by me- special for YOU!
 

The nutrition part will be based on teaching your body and tricking it into using foods to help burn the fat and bringing it back to its state of natural eating. You will be eating lots of SUPER FOODS and learning different food combinations that work best for YOUR body and help your body digest at a fast rate- so that your body doesn’t hold onto fat, or distribute your food as fat.
 

The 3 different phases will ease you into this lifestyle. You get to pick your foods based off of a shopping list I give you. I don’t make you cut out any single thing from your diet. However, over time, I believe you will notice less of a craving for the “bad” stuff, anyhow.
 

The work out portion - is based off of my mentality of training smarter, not harder. And
getting the most effective training in the least amount of time as possible. You will BURN it
up! I will be filming 2 different 15 min. workouts a week that you will rotate between. As we get further along- you will have more workouts to choose from. Some will be super intense- others will be more for your relaxation/meditation.
 

The more closely you follow the program, the more effective it will be AND the better your results. You will need to check in with me weekly on a personal level to make sure it is working for you, and if we need to tweak anything for you- to make it even better.
 

This program is my baby- and it is FREE... for now. After I start to see some major results from YOU... then I will start charging others for this service. So, feel AWESOME that you are getting in on this project NOW! Please do not share this program with anyone without my permission. This is all I ask in return for the “free program”. And that you share your awesome results with me!
 

If you think you are interested in The 90 Day Bertinator Blast, please e-mail bertie@thebertinator.com and say, "I’m IN"... and the program will be delivered to your inbox within 24 hours.

The program will start March 1st and will end on June 1st, just in time for the SUMMER!
Are you ready to get SEXY for the SUMMER?
Let’s DO it!

And You have a NAME!!!

We have a winner... winner...chicken DINNER!!!

You will now be called 

The Bertinator's Fitness Fanatics

Word to your mother....

It was a very close race between Bad Lasses and Fitness Fanatics

but the $50 gift card goes to Ms. Kristal Bower.

And for the moment you have ALL truly been waiting for-- the winner of the $25 AMAZON gift card- who everyone that participated got an entry-- goes to....

Libby!:)

Congrats ladies- and if you could- message me your e-mail addresses, because that is how I will send you your Amazon gift codes

And everyone else- you did win an autographed picture of THE BERTINATOR - so feel free to choose one of my cool Bertinator pictures and I will mail you one! 

Thanks for playing and you will have MANY more chances of winning cool stuff.

Pre-Finalists!! You help choose the WINNER

 The contest officially closed on Wed. evening. Since then I've been going crazy trying to decide which names should make the "finals". I had to drag in my super creative husband to help me whittle them down.

We have a grand total of TEN in the running! A little excessive- YES! - but we will get a majority of votes, and then choose the top 3 from VOTES and then re-vote on those 3 for the final WINNER!

If you really want that $50 gift card to amazon then you can "bribe" your friends to vote for your name. But- for the vote to count they must be a fan of The Bertinator. The voting will be going on over at The Bertinator page, and the 3 names with the most comments saying so- will move to the final... FINALS!

Here we go:

1. Booty Busters
2. Bertie's Babes
3. Bertinette's
4. Bad Lasses
5. Bertie's Power Rangers
6. Bertie's Busy Bees
7. Fat Fighters
8. Fitness Fanatics
9. Lean Mean Bertinating Machines
10. Mini (or Little) Bertinator's

I will also post these over at The Bertinator - and I expect to see lots and lost of comments regarding which one YOU want!!

Voting closes tomorrow at 8:00 PM PST.

Can't wait to have a name for all my little followers;)

CONTEST- WIN A 25$ OR $50 GIFT CERTIFICATE TO AMAZON!

  

 YES!

(You did read that right)

I am holding a contest to decide on what "YOU" want to be called.

 I've been calling ya'll my fans- but that just seems too broad- SO.... we need to come up with a good "group" name for all my followers- and MORE importantly for all my clients. 

I've thought about Warriors and some others- but it seems too used. I want something new and FUN! Maybe something like the PURPLE STARS! 

And that is where YOU and the CONTEST come into play.  

I want you to give me some "names" to call my clients and followers- and in return you will either be entered to win a $25 Gift Certificate to Amazon (drawing per person)- and if you are the person who gave me the name that I end up using- by either popular vote, or because I just loved it SOOO much- then YOU will get a $50 Gift Card to Amazon! 

That is  $75 in Amazon Buckaroos up for grabs.

Here are the rules:

1. You must be a "fan" of THE BERTINATOR on Face Book. So go like it NOW!;) 

(you can find the link at the top of my blog on the right hand side)

2. You can give me as many names as you want-- but only one entry for the drawing per actual person. However- the more names you give me - the greater your chances of winning the $50 gift certificate.

3. You need to leave your comment on the blog or on The Bertinator page. 

4. Wish, cross your fingers, wish some more, think positive thoughts about Amazon- and cross your toes. (but not your heart or hope to die) 

5. Hurry... because you have until Wed. 2/16 at 5:00 PST to get 'er done. 

Can't WAIT to read all the names YOU want to be called!

And as a consolation prize- anyone who gives me a name will get an autographed picture of choice! (I know- HUGE!);)

Have fun!

Shed the Fat in Fifteen Friday! - Lean out those LEGS!

 This is how we do things Bertinator style:

1. Go to http://www.beach-fitness.com/tabata/

2. Set it for 12 rounds,60 seconds on, 15 seconds off

3. Watch my video below and GO!

Blue Print:

1. 1 min. lunges with switch kick

2. 1 min. burpees

3. 1 min. cross back lunge with knee hop 

4. 1 min. star jumps

5. 1 min. 5 squats- 5 jump squats- 5 sec. hold

6. 1 min. froggers

Repeat whole routine 1 more time for a total of 15 min!

Don't forget to take a 15 second break in between each exercise- and on the cross back lunge- switch legs at the 30 sec. mark.

Get it done, to get through it- just close your eyes and picture me right in front of you as you listen to my voice telling you "YOU CAN DO IT!"

Enjoy - because you are about to have the BEST 15 min. of your life!! 

(until next time at least)

Raspberry-Chocolate Angel Food Cake

Just in time for Valentine's Day!

(courtesy of Self Magazine)

Makes 6 cakes

INGREDIENTS

Cake

• Vegetable oil cooking spray
• 8 large egg whites
• 1 teaspoon cream of tartar
• 1/4 teaspoon salt
• 1 cup sugar
• 1 1/4 teaspoon vanilla extract
• 3/4 cup all-purpose flour, sifted

Filling

• 1/2 cup seedless raspberry preserves

Frosting

• 6 oz semisweet chocolate chips
• 3/4 cup sour cream
• 1/2 pint fresh raspberries
•  

PREPARATION

1. For cake

   Heat oven to 350°. Coat bottom (not sides) of a 9" x 13" baking pan with cooking spray. Beat egg whites, 1 tbsp water, cream of tartar and salt in a bowl with an electric mixer on medium-low speed until foamy. Continue to beat, adding sugar a little at a time, until batter is fluffy. Add vanilla and beat 1 minute more. Sprinkle a small amount of the flour over top of batter and fold in; repeat 8 to 10 times or until you've incorporated all the flour. Spread batter in pan, coaxing evenly into corners with a rubber spatula, and shake pan once or twice to even out surface. Bake until cake is a light golden color and surface springs back gently to the touch, 25 to 30 minutes. Run a sharp knife around edges of cake to separate it from pan. Cool on a rack 2 hours.

2. For filling

   Heat berry preserves in a small pan over medium heat, stirring constantly, until it reaches a gentle simmer.

3. For frosting

   Melt chocolate in a double boiler. Take bowl off heat; stir in sour cream.

4. Assembly

   Place a cutting board over cake pan; invert cake onto board. With a 2 1/2-inch biscuit cutter or round cookie cutter, cut 12 rounds from cake. Top 6 rounds with 1 heaping tbsp of raspberry filling (you will have some left over), then place 6 remaining cake rounds on top. Spread 1/4 cup frosting over top and sides. (You should have some frosting left over.) Top with raspberries. Serve immediately, or refrigerate and bring to room temperature 1 hour before serving.

The skinny

303 calories per cake, 6.8 g fat (3.9 g saturated), 57.5 g carbs, 3 g fiber, 5.7 g protein

Much better choice for your sweetheart! Long live LOVE!;)

What?! You CAN get sexy abs just sitting ON your couch?

YES YOU CAN!

And here is how:

BLUE PRINT

1. Choose a song (or turn on the radio)

2.  20 tuck-ins

3. hollow hold 10 seconds

4. 20 flutter kicks

5. rest for 10 seconds

 6. repeat the duration of the song

Happy, HAPPY sexy six pack ABS

(NO EXCUSES!!) 

The Bertinator

 

Is Caffeine Really Bad For You??? (5 day challenge)D

"Caffeine, by any measure, is the world's most popular drug, easily surpassing nicotine and alcohol. Caffeine is the only addictive psychoactive substance that has overcome resistance and disapproval around the world to the extent that it is freely available almost everywhere, unregulated, sold without license, offered over the counter in tablet and capsule form, and even added to beverages intended for children."

(The World of Caffeine)

Story Time: (which means time to settle in for a great read, and maybe some tissues, and get ready to be entertained)

    Once upon a time I had never been exposed to caffeine. I was never a big soft drink girl-- in fact I NEVER drank anything carbonated period-- which meant I just never had caffeine, except for what was in chocolate (which some could debate I would eat at a rate of what was probably equal to 100 soda pops a day) At any rate... my body was pure:) 

 Then I had 3 kids and I was working MANY hours a day on our family business, on top of competing in fitness competitions, or prepping and I was introduced to Mr. Caffeine. Let's just say I NEVER looked back. I had sooooooo much energy. I "loved" it for a while, and believed I could stop at anytime-- once my life "settled" -- (Let's all do a collective ha..ha....HAAA... right now) Life NEVER settles down-- it just keeps going and getting busier. And once it settles- something will be thrown your way, and you are back in the "game" of life. So- needless to say- here I am 6 years later!!  And guess what?! I can pop 6 No Doz-- and NOTHING will happen--- absolutely NOTHING!! I was to the point where my body was completely used to the caffeine- and because I was taking such high dosages-- instead of my body going into a "good alertness" I was turning into an anxious, depressed (for me), and turning into a REALLY mean mom! I decided to CUT out the caffeine. I didn't care if I was a tired old fool-- I was just going to do it! And GUESS what happened??

   I DIDN'T die!! Aren't you SO happy:) It has now been about 3 weeks- and I have not had an ounce of caffeine (besides what is in chocolage;)) - Side effects: slight headaches the first couple of days-- tired about the same-- then after the 2 day mark-- I had MORE energy then when I was on caffeine! Meaning-- this mom of 4, waking up at 4:45 AM Mon-Fri, teaching 10 boot camps a week, spending COUNTLESS hours in the car driving any and everywhere from kids lessons, errands, volunteering, etc..... had energy to do it ALL! When I was on caffeine- I would still have to take a nap, and I would literally be DEAD at 9-- I mean- eyes could hardly stay open, I was a walking zombie! Off the caffeine- I have no trouble jumping out of bed, and 15 minute power naps are my friend-- or quick exercise bursts. AND I'm not dead at 9:00 - I can even stay up til' 10:30 on week nights- or at least have energy to put my house back in order after the day is done. This last Sat. I was out til' 1 AM WITH energy!

  Caffeine can also have an effect on your metabolism- breaking it down to "half-life" - who needs that?! It is also a cross between a neurotoxin and a psychoactive drug-- niether of those sound appealing to me!

 Tips for cutting out the caffiene: 

1. I recommend slowly cutting back to avoid the headaches- however I did it cold turkey, and I didn't die- and it was quick and pretty painless. If you get headaches- I do think Excedrin is ok, even though it has caffeine. I will still use it if I get a headache- but rarely. 

2. If you need that "pick me up" in the afternoon or early morning- I suggest a 15 min. power nap-- or 15 push-ups, 25 jumping jacks, or running up and down stairs. You need to get your blood FLOWING!! 

3. Don't have ANY in your house- if you don't have it, you can't break down:) 

4. Always give it a test run- see how your mood changes, if your energy level goes up or down. Anyone can do something for 5 days- so go for it!

5. Get sleep! I don't care if there is a dead man at your door begging for help at 11:00 at night- YOU go to SLEEP! Your sleep is vital to you having energy throughout the day! I never thought I could be an "early" morning person- after 2 AM was my regular bed time, but then since teaching these early morning boot camps- I have had to rearrange my schedule - and I make sure I'm in bed by 10. Seven hours is my "magic number". And I don't have ANY trouble getting out of bed. (another post on this some other time)

This is my FIVE day challenge to you! Who is on board?? Don't take my word for it- try it out yourself and let me know how it goes. Cut out that caffeine and get ready to be a NEW you. We are revamping in style while building rockin' bodies and giving you the life YOU want to live. 

The Bertinator

 

ReVAMP Time!

  Are you ready to revamp YOUR life?? Are you ready to get exactly what YOU want out of life-- starting with your health and fitness?? I'm READY to help you- and take you ALL the way.

  Speaking of "revamping" what do you think of my new design on my blog? I'm going to start blogging more frequently- and will still continue to facebook and twitter as well. I'm going to be ALL over the place, because the closer I am to you , the more likely you are to stick to your goals and get her done. I will be everywhere you turn;)

  So, with all this newness- I'm going to ask another round of what do you want to see more of? What do you want me to post more about? What do you like about my blog and what do you wish I would do without?

 The more feedback I get back, the better my blog will be for YOU! Can't wait to hear from you- and be looking for at least a blog 3 times a week!

Happy TRAINING!