THE BERTINATOR

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

2011-11-26T11:31:00.000-06:00

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?

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Guarantee yourself a STELLAR Monday!

2011-05-22T13:48:00.000-05:00

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?

2011-05-20T19:02:00.001-05:00

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

2011-05-14T15:39:00.000-05:00

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!

2011-05-11T21:11:00.000-05:00

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!!

2011-05-10T19:51:00.000-05:00

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

2011-04-29T17:22:00.001-05:00

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

2011-04-28T22:09:00.002-05:00

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

2011-04-27T20:29:00.000-05:00

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!!!

2011-03-26T19:36:00.000-05:00

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!

2011-02-27T17:26:00.000-06:00

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!!!

2011-02-22T15:59:00.000-06:00

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

2011-02-18T19:41:00.001-06:00

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!

2011-02-13T14:16:00.001-06:00

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!

2011-02-11T15:54:00.000-06:00

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

2011-02-10T17:02:00.000-06:00

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

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.
For filling
Heat berry preserves in a small pan over medium heat, stirring constantly, until it reaches a gentle simmer.
For frosting
Melt chocolate in a double boiler. Take bowl off heat; stir in sour cream.
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?

2011-02-09T20:40:00.000-06:00

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

2011-02-07T20:36:00.000-06:00

"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!

2011-02-06T23:40:00.001-06:00

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!

Dark Cocoa Almonds = PARTY in YOUR TUMM!

2010-11-16T20:38:00.003-06:00

Seriously- my kids could not stop eating this little "healthy" treat. I had a hard time not taking more then a handful myself for my snack time:) Here is the recipe from Joy Bauer's latest cookbook Slim & Scrumptious.

1 egg white
1 teaspoon vanilla extract
2 cups unsalted raw almonds, skin on
1/4 granulated sugar
3 tablespoons unsweetened cocoa powder ( I used Ghirardelli..only the best right:))
1/8 teaspoon kosher salt (not table salt)

1. Preheat the over to 275 degrees. Line a large baking sheet with aluminum foil, and coat the foil with oil spray. (totally takes away from the clean up mess)

2. In a large bowl, combine the egg white and vanilla and whip until very frothy. Add the almonds to the bowl and stir until they are completely soaked in egg white, about 2 minutes.

3. In a small bowl, stir together the sugar, cocoa powder, and salt until thoroughly mixed. Add the sugar-cocoa mixture to the almonds, and stir until the dry ingredients are completely incorporated and evenly coat the almonds (no dry powder should remain at the bottom of the bowl.)

4. Pour the almonds onto the prepared baking sheet, and use a spatula, spoon, or your hands to spread them in a single even layer. Bake for 25 minutes on the middle oven rack.

5. Using a spatula, flip the almonds over in small batches and bake for 15 minutes.

6. Cool for at least 15 minutes. Break the almonds apart before serving. Store in an airtight container.

Nutrition breakdown: Calories: 212 Protein: 7 g Carbohydrates: 13 g Total fat: 14 g
Saturated fat: 1 g Cholesterol: 0 mg. Fiber: 4 g Sodium: 35 mg

in other words--- A perfectly healthy snack in EVERY way!

Healthy Snacking:)

Make it a lifestyle change and INCLUDE your kids

2010-11-01T17:18:00.004-05:00

Kids love to do whatever they see mom and dad doing. If they see you sitting on the couch watching tv, they are going to want to do that to. If they see you cooking in the kitchen- they are going to want to help out. If they see you exercising- they will follow suit and mimic your actions.

Most people fail at diets or exercise programs because they aren't making it a lifestyle change. It is easier for someone to make a lifestyle change when they have no one else to worry about.... aka.... family! :)

Once you have a family it's game over! Haha- just kidding- it just takes a little more creativity.

Kids LOVE to be active! It is in their nature- and our nature in case you were wondering.

They need exercise and running around the park or running outside is more then enough! But- sometimes throwing in a few staple exercises is always a good thing too.

Here is one of my kids favorite things to do after school or when I feel like they are being too wild in the house and need to outlet some energy:)

Next up- some healthy recipes from Joy Bauer's latest cookbook "Slim and Scrumptious"

On this weeks menu I will be testing with my kids:

Lemon Sage Chicken Breasts
Sesame Chicken Tenders
Turkey Tetrazzini
AJ's Mac n Cheezy
Cinnaomon-Sugar Almonds
Frozen Hot Chocolate (Serendipity style minus the fat!)

I will be making a video of each adventure and give it to my kids to pass the test!

Get ready for some YUMMY Slim and Scrumptious meals!!:)

ps- who wants me to do a give away of this wonderful cookbook?? :)

No EXCUSE hot ABS!!

2010-10-07T11:52:00.002-05:00

It's The Bertinator here-- and did I hear that ya'll want some good lookin' abs!! :) Who just wants good abs for the summertime?? NOT ME! You need those tight abs all year round! But who has the time to sit around and do abs all day, you ask?? WELL......................

Back by popular demand is my NO EXCUSE segment!

The number one e-mail I get from ladies is them asking how to fit in a workout when you have multiple kids, multiple activities, and all the normal mom duties- some working, some stay at home, etc.... and the number one answer I have to give them is "if you really want it you'll make the time" -- haha! Yes- that is true-- BUT! and that is a big one-- unless you love it, unless you have a passion for fitness the likelihood is that instead of "making" the time- you just have to realize all the waiting around us moms do- and take ADVANTAGE! Do you know how much time you REALLY have on your hands?? How long are you in the car everyday? How often are you just waiting for your kids activities to be done-- or watching them at the park?? Or waiting for your food in a restaurant?? Or on hold for a phone call??

Seriously- seems like I do quite a lot of that- and I'm guessing you do too- whether you have kids or not. That is why I created the NO EXCUSE exercise segment in the first place. And - I'm impressed with all of you who are taking me up on the challenge!

GOOD FOR YOU!

Today's "no excuse" challenge is hot abs in the car! (part 2 coming soon)

So, get your jam on in the car like a star! I'm totally Dr. Seussin' it today!

Enjoy- and rock those abs- and let me know where you feel like you spend most your time "waiting".

Yummy Yummy Almond Milk!

2010-08-28T20:03:00.002-05:00

I just love, LOVE almonds! Especially when they are chocolate covered-- but we aren't thinking about that right now, are we:)

I recently had heard about Almond Milk so I thought, why not give it a try?-- and you know what-- I LOVED IT! It tastes really good-- I got the Vanilla.

I totally recommend you give it a try- and here are just some of the health benefits:

1. It contains no cholesterol or lactose.

2. It is enriched with vitamins!

- Vitamin A- necessary for maintenance of normal development of skin and visual acuity.
Also associated with normal development and growth.

- Vitamin B- necessary for normal digestion of carbohydrates and helps muscular tissues.
as well as other vitamins in the vitamin B complex.

- Vitamin E- helps the blood cells and tissues, decreases the risk for some cancers,
Heart disease and cataracts.

3. Contains proteins for healthy muscles, copper,and magnesium too.

4. It is also used as a dietary fiber.

5. Rich in Arginine and low in Lysine which helps reduce the risk of coronary diseases.

AND the results from drinking Almond Milk on a daily basis is softer skin, helps heal dry itchy skin and helps keep your hair shiny and less oily.

And what part of that do you not like?!

So, next time you are in the store, pick some up and let me know what you think!!

YOU have the POWER!!!

2010-08-27T17:31:00.002-05:00

One of my favorite things to give my girls at the end of a workout is a power move- that they only have to do 2-3 of! I do this to show them that ANYTHING is possible and you can for sure do at least 1 and most likely more:) Once they can do it- I then start adding the different power moves into their workout making it ever more challenging. My girls NEVER do the same workout twice!:) It is all about keeping your body on its toes--- so here is your first power move to try!

Just TRY it! That is all I'm asking!:)

Roll to pop out push-up

NOW- how do you feel?! It was FUN, huh?? Feel like a kid again:)

Just 15 min!

2010-08-26T20:13:00.002-05:00

Seriously-- it is not hard to fit a 15 min. exercise routine into your day-- and if it IS- then you are too busy-- if you can't take 15 min. for yourself! So- just DO IT!:)

In just 15 min. your energy will spike up, you will feel happier, and then we will have world peace... ok- not the last one, but maybe if more people exercised. Haha!

True - the recommended exercise to get per day is between 30-45 min. - but ya gotta start somewhere AND 15 min. is better then nothing-- and before you know it- maybe you will find yourself taking "2" 15 min. exercise breaks for yourself:)

In case you can't figure out what to do- I have created a pretty sweet video just for YOU!
(pause my music down on the right to hear)

15 minutes of FUN blueprint:

60 jumps with speed rope
50 prisoner lunges
60 high knees with speed rope
50 prisoner squats
60 single leg hops on left
25 single leg lunge jumps - left
60 single leg hops on right
25 single leg hops on left
60 jumps with speed rope
20 push - ups
60 side to side jumps with speed rope
50 flutter kicks

AND continue til your 15 min. timer goes off!

Enjoy-- and HAPPY 15 min!

Contest- 50 bucks- CONTEST!!

2010-08-25T09:51:00.002-05:00

CONTEST!

Here it is---- see the pics above?? Well- your job is to help me with a costume idea! You can sketch it yourself, you can find a picture on the web--- but what would you have The Bertinator look like?! Like my facebook page- and add your pictures to my " Costume Ideas" photo album--- if you don't have a facebook-- e-mail me your picture to bertie.fitbody@gmail.com! I'll post it for you-- then I choose all my favorites and then the fan voting will begin!

Are you EXCITED?! I AM!!!

AND GO!!

And have fun training in the mean time:)

I AM The BERTINATOR!!!

2010-08-24T18:31:00.002-05:00

Yes-- you saw that right! I'm creating a whole new persona for myself to make training that much more fun!! Can't YOU wait?!

I know for decades now I've been saying I will post and post regularly, etc ... Well--- without Internet access- or very limited- I was unable to do so-- but NOW!!!! I'm for real?! YES- I AM!

I will post more videos, more fun fitness ideas, amazing recipes-- and eventually my new site will be up and running!

But for now-- follow me on facebook--- the button will be on my sidebar!!!

I will update that quite often--- maybe sometimes even twice a day-- and it will be much more interactive!!

Can't wait to see ya'll over there--- because I need ideas on a costume-- so let's get to it!:)

NO excuse exercising!!

2010-04-08T18:55:00.002-05:00

I'm going to start a weekly segment on my blog - with the theme of NO excuse exercising- everyone thinks they have a legitimate "excuse" as to why they can't find time to exercise. Well- guess WHAT?! I will find you the time- and I want you to try to give me an excuse that I can be like, "oh- yeah! You totally can't exercise!" I guarantee I will be able to bat that excuse out of the ball park- and you WILL get your workouts in. Seriously- TRY ME!:)

Now- I NEVER ask my clients to do anything that I wouldn't do myself... so- here is a video with me making a COMPLETE fool of myself in public.

Now it is your turn! Squat to it:)

Super set for Sexy Shoulders

2010-04-06T10:02:00.002-05:00

Who doesn't want some nice shapely shoulders for those cute tops and swim suits that you will be dawning all summer long?? I love to super set my shoulder exercises because not only do you get your heart rate up, you also really burn those muscles out to create those perfect shoulders. Here is one of my FAVORITE super set of all time.

Super Sexy Shoulders blueprint:

1. surrenders - 10 each leg, arms up the whole time

2. power climbers - 1 min.

sets: 3

Tips: 1. Always use a weight challenging enough to really push yourself and that become difficult by the last 2 reps- almost to where you want to quit.

2. Never lock your arms out, keep a slight bend in the elbows.

Super set= doing 2 exercises back to back without any break in between.

AND remember-- you get out of a workout whatever you put INTO the workout! So, don't short change yourself by only putting in 50%-- give it your ALL- and believe me- it will be over quicker then you think AND you will feel SO much better afterwards then you did before:)

HAPPY TRAINING!

Boot Camps!

2010-04-05T13:54:00.003-05:00

I'm not gonna lie- when I first heard all of this huplah about bootcamps and how they are all the rage- I was like-- WHATEVER! They are expensive- they are only 4 weeks long and after that unless the person keeps exercising they will gain everything back, etc.... However-- I have to eat my own words-- because bootcamp is AWESOME! So many benefits-- you are in a small group setting- most bootcamps will top out at 20 bootcampers so that they can really focus on each person as an individual. You are getting a personal trainer each session for half the cost! You get to meet other people who have the same goals as you-- it motivates you to go because you have not only paid for it- but someone will kick your butt for you AND the time is set everyday.

Did you know Americans waste more than $15billion a year on unused gym memberships. Recent studies estimate that of the roughly 40 million Americans who pay 4 the gym each year, nearly 80% don't go-with an average cost of $480 per year, that's an awful lot of dough 4 absolutely nothin!

So- if you are one of those peeps who EVERY YEAR get a new gym membership and think you will go- but then never find the time because something always comes up- I say invest in a bootcamp! You will love it, have fun, and most of all get in shape fast! Plus- you don't have to just do 1 4 week session- you can do them over and over-- they will have something new for you everytime!

It is also a lot cheaper-- if you get a gym membership and don't go then you are wasting money- if you get a gym membership but have no clue what to do and you just go walk on the treadmill or play around with the weights, then you aren't really getting your moneys worth anyway-- so GO to bootcamp- and you will not only get your moneys worth, but you will also save a ton- instead of hiring a personal trainer who can cost anywhere between 40-80 dollars an hour- you will have one for 4 weeks for less!

So- if you are bored and not working out and are unsure of what to do- try out a bootcamp and you may just find you like it... NO- LOVE IT!!

Burn MAXIMUM calories with this HIIT sprint workout!

2010-03-30T19:57:00.002-05:00

If you are stuck in a rut-- and are tired of the same old training or cardio routine- or have hit a plateau then this video is for YOU!

This is a HIIT or high intensity interval training video with a fun sprint workout. HIIT is when you go back and forth at a 1:2 ratio between going full force and then recovering at a slower pace. For instance- in this video- I sprint for 20 seconds and recover by walking around for 40. Then I do it all over again:)

Now- this was another location test video at the cheer gym I teach boot camp. There were quite a few people in the back ground still talking- so sorry if you can't hear me- and I think next time I'll have to make it a little more "professional".

HIIT Sprint Mania Blueprint:

1. Get some heavy weights ranging from low to high-- at least 3 weights, you can do more to increase the intensity. If you don't have weights- just grab things that are heavy from your house- rocks, book ends, a globe, bricks, tires, use your imagination:)

2. Set markers 25 feet or more apart. The longer you have to sprint the more intense it will be!! (SO DO IT!)

3. Put the weights at one end- and you start at the opposite end of the weights.

4. Run towards the weights as FAST as you can-- pick up the lightest one and run back to start and put it down, continue this pattern til' all objects or weights are on the same side.

5. Recover for 40 sec. to a minute.

6. Repeat 10-15 times and you will be GOLDEN!

ps- I want you to run SO fast on the sprints that you can't even TALK to me by the end of each set:)

And remember- Always warm-up for 5 or so minutes and always cool down for 5 or so minutes and STRETCH afterwards!!

Now- go ENJOY every fun moment of this HIIT workout and just think how many calories you will be burning-- the fat will MELT off of you:)

Can YOU crawl under a barbed wire fence?

2010-03-29T18:22:00.003-05:00

I love getting requests for different exercises you want to see, or want me to work out for you!

This is one requested by Amy Lawson, who wanted some more core and upperbody exercises-- and this is JUST the beginning.

Don't ever be intimidated by something you see here and think you can't do it-- you CAN and you can work up to the number of reps given. If you need modifications for any of these exercises let me know and I can give you some.

You can do the barbed wire on your knees if need be- but I say do as many as you can on your hands and feet first.

Blue print: (3 sets)

1. barbed wire crawls: 15

2. mountain climbers 1 min.

3. squat push-ups: 15

4. squat thrusts: 1 min.

Happy HAPPY training:)

and if you have a request- leave a comment and I will dedicate a video to YOU!

Let's work your ABS!

2010-03-27T21:58:00.002-05:00

This video was too funny not to post-- it also helps remind you, that YES we would all LOVE to have the perfect body- but that- is it REALLY the end of the world if we don't have six pack abs?

So, now that we have worked your abs a little with laughter- don't forget that even while you are on the road to getting the body you want... you can still ENJOY life! And YES- you can also enjoy that little treat here and there!

Quadruple Quad Threat!!

2010-03-26T17:36:00.005-05:00

Are you ready to have your quads literally on FIRE?? Put these 4 exercises together, one right after the other, and your legs will be burning!

(pause my playlist on the right towards the bottom of my page to watch video)

FEEL the burn baby, FEEL THE BURN!

Quadruple Quad Threat blueprint:

1. standing reverse squat (20 reps)
2. jump squats (10-20 reps)
3. down-down-up-up (10 reps ea. leg)
4. star jumps (10-20 reps)

3 SETS!

Happy Leg Day!:)

Personal training-isms.....

2010-03-24T20:49:00.003-05:00

If you read this blog then I'm almost 100% sure you have either done a workout video, been to a class at the gym, or have even had your very own personal trainer. We are a fun bunch of folks, don't you think?! I love how everyone seems to have their own style of teaching or my personal favorite personal trainer-isms! If you notice- most instructors or trainers will say the same thing over and OVER again- whether it is a cheer of enthusiasm- YOU CAN DO IT! Or every time they do a certain move they will make a whoop- whoop sound, or even maybe right before they are about to show you a move- they are like, "Alright- check it out" Sometimes it is a face- and the funny thing is, it is so commonplace for them and habitual- they don't even know they are saying it or doing it over and OVER again-- and I LOVE IT!

I want to know what YOUR favorite personal trainer-ism is! I don't think I have one-- but then again- apparently we are not in the "know". And you will soon be able to tell me if I do or not BECAUSE starting Friday- I will be doing video posts again!! My new HD video camera is due to arrive sometime Friday- and I will test it out with a new plyo sequence just for ya'll!

Let's hear a YIP! You won't want to miss it-- it is a killer leg sequence- I mean KILLER!!:)

Until then- tell me your favorite personal trainer-isms, and maybe I'll slip some in for you - so that you will feel special- and like a secret shout out to you in my videos-- try some of these out! :) Wouldn't that be fun?! TOTALLY FUN!~

Keep rockin' your workouts!!

the DEVIL!!!

2010-03-22T16:12:00.004-05:00

I always tell ALL my clients that the scale is the devil- and the only thing it is good for is weighing your food-- but not YOU!

Here is a perfect example as to WHY I hate the scale-- I mean- HATE it. Lots of people think hate is too strong of a word-- but in this case I think it goes along perfectly! Or you can try any number of these words and they will do about the same:) Abhor, detest, loathe, resent, (you get the picture) The scale is a TERRIBLE measurement against fat loss.

As we all know- I had a baby 12 weeks ago now... and I did take measurements and I did get on the scale-- but I have not retaken my measurements til' NOW!

So- here are my measurements from 2 weeks after baby was born and measurements that I actually took 1 week ago.

(Jan. 12, 2010)....................................(Mar. 15, 2010)
weight: 157............................................159!!!!
neck: 12.5 in............................................12.5 in.
wrist: 6.5 in..............................................6 1/4 in.
hips: 42 in.................................................41 in.
waist (smallest point): 30 in......................28 1/2 in.
belly button: 32 in.......................................30 1/2 in.
bust: 36.5 in. ...............................................35 in.
calves: 15.5 in.................................................15 in.
biceps: 12 in....................................................11 3/4 in.
thighs: 21.5 in..................................................22 in.

So- I would be devastated if I was just going against what the scale said- because if you take notice-- I went up 2 pounds on the scale- but all my measurements went down?! If I wasn't also tracking my measurements- then from my scale reading- I would have automatically said, "forget this!" If I'm gonna gain weight eating and exercising- then I might as well do it the right way-- and pigged out-- and wallowed in self-pity for a day or two. This is why we throw ourselves backwards instead of forwards--- and this is WHY we need to measure our progress and monitor your fat loss- not "weight" loss.

Here is why:

Yes- this picture is totally sick- and literally makes me want to throw up looking at it- because of that big glob of fat..... but it is important to point out, that no- technically muscle doesn't weigh more then fat- because a pound is a pound--- BUT- it takes up WAY less space! This is why going by measurements or how your clothes feel or body fat percentage is WAY more accurate and better for your self esteem then going by the stupid scale! (did I mention I really don't like scales?)

So, if you haven't done so already- TAKE your measurements and then every other week or once a month- CHECK to see how you are losing:) I guarantee you, you will be happy to be free of the "devil" and you will be happy with the end result!

Good luck and HAPPY training!

Getting SERIOUS!

2010-03-13T16:45:00.005-06:00

(before I start- real quick- those of you who are still waiting on your "free" month programs- they ARE coming! Each of your individual programs are close to being done! Thanks for your patience:))

NOW

Whooo! It has been a while- and more importantly it has been a while since I've posted "after baby" pics! So- I think it is about time for me to restart getting back to my pre-pregnancy body!

I took some pics of me 2 weeks after Ms. Molly was born, and I wasn't sure I wanted to sport a swimsuit JUST yet.... but in a swimsuit-- I have NOTHING to hide- and can tell the actual progress I am making vs. having to guess, because too much is covered up. SO- without further ado-- I'm re posting "after baby" pics.... IN a bikini- so I can keep track better.

I'm not going to lie-- as evidence of my "non-progress", for the last 8 weeks- I haven't been on my best behavior. I know I said that I am taking things "slow" because I am nursing and I don't want to jeopardize that by dieting too much. However, I have been eating out too much, eating more then my fair share of desserts-- and I need to at least "control" that better. Working out has been pretty good-- and I hope to keep better track of what I do on a weekly basis. I will add my measurements to this post tomorrow morning... because I like to weigh/measure first thing in the morning for sanity's sake. Haha.

And without keeping ya'll in suspense-- here are my first "real before" pictures. I will begin updating again on the 1st and 15th of every month. Taking these pictures KEEP me on my game-- and knowing ya'll are watching me-- makes it even better:) So, THANK YOU!!

11 weeks postpartum!

(click on image to enlarge)

Now- I'm getting back to business as usual!

Spreading the LOOOOVVVVEEEEEE!

2010-02-04T21:57:00.004-06:00

I wanted to thank all my wonderful clients this month with a fun Valentines Day gift.... but I couldn't get them flowers- because they don't last, I couldn't get them chocolates--- because that defeats the purpose and I want to give back to them, not hurt their progress:)

So, as I was sitting and rocking Molly it hit me! I should give all of them a FREE month. But why stop there? I feel so blessed and have been so grateful for each and everyone of my online personal training clients that I decided not only will I give them love-- but I'm going to spread the LOOOOVVVEEE even further and give EVERYONE a free month of on-line personal training. No catch- this is not a gimmick- it is just a free month so that you can see if maybe on-line personal training is for you!! It isn't for everyone- and I don't want you to pay me for my services if you don't actually get around to using them-- because I want you to progress- I don't just want your money. I want you to see results- that is my real payment:)

If you want to take some of my love-- then e-mail me at bertie.fitbody@gmail.com or leave me a comment with your e-mail address in it- and I will e-mail you a questionnaire so that I can make a plan catered to you!! If you would like to know what you will be getting for the month- go here and it explains what on-line personal training is. (you do not need a gym membership or access to a gym for this!)

You have until Valentines day to take me up on this offer!! So- that is TEN days for you to either snatch up the free month right away or mull it over!!

Plus- as a bonus-- if you spread the looooovvvveeee and repost this in your status or as a link on your facebook, blog, blast e-mail, etc... any which one you choose- then you will get a second month free!! Just let me know which one you did in your e-mail to me......

Don't forget-- bertie.fitbody@gmail.com is an e-mail address you will ALWAYS want to remember:) So e-mail now and get your free month of on-line personal training!

Short TERM goals

2010-01-28T13:31:00.003-06:00

How AWESOME is this quote?? Now instead of the word "job" replace it with the word exercise or goal or just one more rep!! You don't have to do 10 push-ups in a row to FINALLY check off a goal-- if you have never done one before -- and you finally CAN... then that is a HUGE milestone. Health and fitness is taking baby steps and before you know it you will be toughing it out with the best of them, one push-up at a time!

So - today I'm sharing with you my short term goals... because if you don't have short term goals- you will NEVER get to your long term goals. Your short term goals are the stepping stones on your way to your long-term goals.

I'm still getting back to my pre-pregnancy fitness level. It is funny- I think I can pop out a kid and then get back to doing exactly what I was doing before... and it is a rude awakening when I can only do 10 push-ups before getting out of breath or only being able to sprint at half the speed before.... etc.... So, my long term goal is to get back to exactly where I was and keep growing from there.... and to get there:

1. I'm beginning the 100 push-ups challenge again, because there is just something about hitting that 100 that makes you feel like you are on TOP of the world.

2. This same guy has a 200 squat challenge- and since I LOVE squats and lunges, I'm going to go for that too. (he is coming out with a 25 pull-up challenge as well- and I'll be on board that one whenever it comes out)

3. I will also be doing 2 days of HIIT training and 3 days of steady state-- and then alternating it week from week.

I will stick with these 3 goals for now, as when I feel like I have too many goals on my plate- then I end up giving up too quickly and then none of them get accomplished until I decide to start over.

Since I'm still nursing Molly and realistically know that "inches" won't be dropping off-- then I'm going to focus more on my gains in fitness. I will still record my weight, stats and update progress pictures on the 1st and 15th of every month.... but do know the progress will be rather slow until I stop nursing.

Now it is your turn.... take out a piece of paper or even better, START a progress blog and write down your short term goals and share them with me! It is always fun to watch and see what other people are accomplishing and to cheer them on.

Keep workin' it!!

2 weeks AFTER baby and we are OFF!!

2010-01-12T19:10:00.003-06:00

So--- here we go again!! One thing I love about having babies is it brings a new challenge to get back into shape after each one-- and there is nothing like a good challenge to motivate you to conquer your goals:)

To give anyone just now joining the short story...... here is where I started 5 years ago- when my 3rd was just 15 months old. I competed in Ms. Fitness Delta and took the crown and competed in Ms. Fitness Texas and took 3rd... and then had the "post competition blues" and put on close to 30 pounds because I was a little food happy after a pretty strict diet......

I lost close about 15 pounds on my own with intuitive eating..... and then decided to train for another fitness competition, this time remembering that I can't just go hog wild after I'm done competing! That is why I started this blog... to help keep me motivated and anyone else who needed that little extra something to help push them that much further towards what they want our of their fitness goals. This is the progress I made within the first month..................

(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.

Then I got pregnant.... and nine months later I'm ready to get back on track.... with slight modifications. This is me 2 weeks after having Molly Mae. My measurements are under the pictures.... I luckily only gained about 27 pounds this time around... where I usually gain about 50!! So, I was proud of myself for that alone:)
I've got about 10 pounds to lose- but weight doesn't mean much to me if my measurements are all out of whack... so I prefer to go by measurements and bodyfat. And I have quite a few extra inches around my waist that I didn't have before!

(Jan. 12, 2010)
weight: 157
neck: 12.5 in
wrist: 6.5 in
hips: 42 in.
waist (smallest point): 30 in.
belly button: 32 in.
bust: 36.5 in. (whoo-hoo! I love my nursing boobs) lol!
calves: 15.5 in.
biceps: 12 in.
thighs: 21.5 in.

I will be back with another post tomorrow with my goals and time frames. Keep in mind I'm breastfeeding- and with Ethan I started dieting right away- and lost my milk after 3 months. This time I won't let that happen- so my diet will be healthy and well balanced and lots and LOTS of water........... and my exercise for the next little bit will be progressing back up to where I was and what I was doing before the baby came. Since I am breastfeeding- my progress will come slower then if I wasn't, due to my body really wanting to hold onto that extra fat til' I'm done. I'm keeping THAT in mind, so I'm not disappointed if I'm not right back to where I started asap.

Here goes nothing!:)

What are YOUR fitness goals for this year???

ps- if you didn't subscribe to my daily motivational e-mail..... then your inspiration today is Rocky's training program in my sidebar with music! Watch it and see if it doesn't make you want to go HARD next time you are working out!! And if you want to subcribe to my motivational e-mails, send me an e-mail to bertie.fitbody@gmail.com and put the subject subscribe!

What does the New Year bring??

2010-01-08T15:06:00.003-06:00

Lots and LOTS of

MOTIVATION!

But how long does it last?? Did you know that by April 90% of the "resolution" gym goers no longer go to the gym. One of my all time favorite quotes is:

"Some people say motivation doesn't stick. Well either does a shower-that's why we advise you to take one everyday." ---Zig Ziglar

What motivates you? Do you have a daily source of inspiration? When the New Years resolution mania wears off--- what keeps YOU going?? What keeps ME going is having other people hold me accountable. Letting other people know my goals and then surrounding myself with positive people who care and want ME to succeed!

That is why tomorrow I will be posting "after baby" pics- and starting back up where I left off with my road back to fitness. I will post more details tomorrow about my goals and other fun info.

But for now- I want you to think about what keeps you going when the "initial motivation" starts to wear off?

I'm also going to start a daily motivational e-mail. If you would like to receive this e-mail to help give you that daily jump start, please e-mail me at bertie.fitbody@gmail.com 0r you can leave your e-mail address as a comment.

This is going to be a FANTASTIC year-- and I'm excited to restart my journey and to share it with you. And I'd love for YOU to share your journey with me!!

I'd say that this little sweetheart was worth me being sidetracked for the past 9 months:)

Remember- find what MOTIVATES you-- and refresh yourself DAILY.....

DECEMBER SPECIAL!!

2009-11-30T12:01:00.002-06:00

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!!

2009-11-30T11:38:00.002-06:00

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!!

2009-11-20T13:22:00.009-06:00

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- 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 - $40/30 min. or $75/hr. (if you buy bulk sessions, the price will go down)

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!

Also- to help promote my latest service of on-line personal training... I'll be giving away 2 free months of FREE on-line personal training to 3 random people. All you have to do is leave a comment and you are entered! I'll "draw" the 3 lucky winners on Monday (Nov. 23), so that we can get you started asap, and just in time for the holidays!!:) You also do not need a gym membership for my workout routines- I will cater it to YOU and whatever you have available. And if you are pregnant - I am a pre/postnatal fitness specialist- so you have no excuse not to enter either!!

Let's DO IT!

Please don't stop the music

2009-11-11T21:48:00.004-06:00

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??

2009-11-07T14:09:00.002-06:00

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.....

2009-11-05T16:31:00.003-06:00

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??

2009-11-04T17:13:00.004-06:00

(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!

2009-10-01T13:47:00.003-05:00

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?!?!

2009-09-28T18:08:00.003-05:00

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!!

2009-07-14T17:06:00.003-05:00

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!

2009-07-09T20:43:00.003-05:00

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!!

2009-06-14T17:43:00.002-05:00

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!

2009-06-11T16:27:00.002-05:00

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!

2009-05-23T08:34:00.005-05:00

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.....

2009-05-20T19:50:00.004-05:00

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)

2009-05-19T15:41:00.004-05:00

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!

2009-05-18T08:49:00.004-05:00

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!

2009-05-15T08:23:00.007-05:00

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!

2009-05-07T08:45:00.006-05:00

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.........

2009-05-06T11:21:00.003-05:00

(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!

2009-05-04T16:09:00.005-05:00

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!

2009-05-01T15:33:00.005-05:00

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)

2009-05-01T10:06:00.006-05:00

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??

2009-04-30T17:22:00.006-05:00

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!!

2009-04-29T08:10:00.003-05:00

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!!

2009-04-24T07:42:00.004-05:00

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!!

2009-04-23T14:58:00.004-05:00

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??

2009-04-22T17:50:00.005-05:00

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..........................

2009-04-22T10:24:00.003-05:00

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!

2009-04-21T14:15:00.005-05:00

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!

A Quick Fun Tip

2009-04-20T08:08:00.005-05:00

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!

Recipe of the Week!

2009-04-18T12:08:00.005-05:00

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

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

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.

The skinny

312 calories per serving, 12.6 g fat (2 g saturated), 7.8 g carbs, 1.8 g fiber, 40.8 g protein

Bon appetite!

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

2009-04-17T06:50:00.006-05:00

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.

WHO is Ready??

2009-04-15T12:42:00.006-05:00

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!

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

2009-04-14T17:29:00.004-05:00

(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!!

HUGE lesson in NUTRITION

2009-04-11T07:48:00.005-05:00

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...

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

2009-04-10T08:54:00.006-05:00

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!

You wanted to know about ABS....

2009-04-09T12:02:00.008-05:00

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!:)

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!!

Video TEST!

2009-04-08T18:57:00.006-05:00

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:

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!

2009-04-08T06:50:00.006-05:00

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!!!!

Slowly but surely

2009-04-07T06:33:00.006-05:00

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!

Please tell me the camera really does ADD ten pounds!

2009-04-04T15:48:00.008-05:00

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!

And here we GO!

2009-04-02T18:24:00.005-05:00

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!

THE BERTINATOR

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

Guarantee yourself a STELLAR Monday!

Do you love PUSH UPS or is it just me?

Skillet Chicken with Green Chile Sauce

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

Double the odds of your RESULTS!!

Super Freaky Friday 100's Work Out

All of The Lights - Kanye West

Absolutely DEILCIOUS Broccoli Recipe

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

The 90 Day Bertinator Blast!

And You have a NAME!!!

Pre-Finalists!! You help choose the WINNER

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

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

Raspberry-Chocolate Angel Food Cake

INGREDIENTS

Cake

Filling

Frosting

PREPARATION

For cake

For filling

For frosting

Assembly

The skinny

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

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

ReVAMP Time!

Dark Cocoa Almonds = PARTY in YOUR TUMM!

Make it a lifestyle change and INCLUDE your kids

No EXCUSE hot ABS!!

Yummy Yummy Almond Milk!

YOU have the POWER!!!

Just 15 min!

Contest- 50 bucks- CONTEST!!

I AM The BERTINATOR!!!

NO excuse exercising!!

Super set for Sexy Shoulders

Boot Camps!

Did you know Americans waste more than $15billion a year on unused gym memberships. Recent studies estimate that of the roughly 40 million Americans who pay 4 the gym each year, nearly 80% don't go-with an average cost of $480 per year, that's an awful lot of dough 4 absolutely nothin!

Burn MAXIMUM calories with this HIIT sprint workout!

Can YOU crawl under a barbed wire fence?

Let's work your ABS!

Quadruple Quad Threat!!

Personal training-isms.....

the DEVIL!!!

Getting SERIOUS!

Spreading the LOOOOVVVVEEEEEE!

Short TERM goals

2 weeks AFTER baby and we are OFF!!

What does the New Year bring??

DECEMBER SPECIAL!!

Winners!!

Training Packages!!

Please don't stop the music

What are you WAITING for??

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

What IS the most important meal of the day??

She GOT legs!

So what has been up with me?!?!

Announcement!!

Starting back up!

Winner of Pilates DVD!!

Some local fitness information of interest!

Fitness Friday Giveaway!! We are BACK to Pilates!

And according to RANDOM.ORG.....

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

Who is ready for a NEW week!

Double Friday Fitness GIVEAWAY!

Get ready to PLLYYYOO-- with video!

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

Vote to be an intuitive eater!

Progress pics... TAKE TWO!

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

What does your scale say to YOU??

Me! ME! Choose Me!!

Friday Fitness Giveaway in the house!!

Another tip for your ABS!!