My Workout When The Gym is Closed – Kettlebell Circuit VIDEO

For the 2nd day in a row, my trip to the gym ended up as a No Go. Sunday I was an hour early as child care did not open until noon. Today – all ready to go only to arrive to a host of Fire Trucks and members evacuating the building!

Something was telling me to JUST stick to my typical At Home workout routines!

Yes I do venture out to the gym for a workout.
I highlighted 3 reasons why in the video

- I work AT Home, so its a nice change in scenery. Yes I typically workout outside but the winter months make that difficult.

- Baby gets to hang out with other kids (and I get a mini break)

- Working out with others around makes me push myself a bit harder.
Yep – I am VERY guilty of just going through the motions with my workouts. It’s nice to crank up the intensity and keep myself challenged.

Other Reasons for the Y
- I take a Yoga class once a week
- Tyler is involved in many of the Y sports

So yes, while I am a busy mom fat loss coach that teaches moms how to workout AT HOME – I sometimes mix it up for the reasons listed above but today’s experience made me realize how much I enjoy and appreciate my At Home Workouts.

Plus the weather was Beautiful  so this mishap helped me make the most of it (so THANK YOU Y for having a gas leak!)

This experience ALSO highlights the fact that Going to the Gym turns into reasons why a workout did NOT happen WAY too easily.

So regardless of whether you are a GYM-goer or prefer At Home workouts – its good to have a back up plan in place JUST in case : )

I made a Video to show you what I did when I came home from the gym that was closed down. Used my Kettlebell in honor of the RELEASE of the KettlebellsForBusyMoms.com DVDs that takes place tonight after 9 pm EST!

My No Excuses Kettlebell Fat Burn Circuit

I am using a 16 kg Kettlebell

10 reps of each move – 3 rounds

Goblet Squat
1 Leg Deadlift
Push Ups
Supported Row

After my Kettlebell workout I chose to follow up with a short 5 minute 45-15 intervals workout.

Now as you can see…I am a busy mom who has a 15 month old that loves to be in to whatever I am doing. Not only was I able to get my full workout in – but in doing so my baby joined in at various points.

I hear the excuses of “My kids won’t let me workout” FAR too often – when this is simply NOT so. You must set the example, establish boundaries and follow through with consistency…

…Hey, isn’t this approach we are to take with anything we wish to teach our children?

If you notice – Alexander joined in on several occasions as WELL as attempted to get in the middle – all I did was pause and wait it out (for they do give up as long as you do not give in) or distract him.

No More Excuses!

Get your workouts in -clean up your eating habits – get results!

What do you think?

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The Kettlebell Swing is one of the most popular Kettlebell exercises and unfortunately one of the most incorrectly performed.

Apply these 5 fixes to improve your Kettlebell Swing and experience the true fat burning, body shaping benefits for Busy Moms!

Fix #1
It’s All About The Hips
Are you comfortable with the difference between a Squat and a Hip Hinge – as in a deadlift or short stop position?

Are you SURE?

This truly is the BIGGEST reason why so many are doing the Kettlebell Swing incorrectly. There is confusion on what this difference is, therefore many default to the Squat since it is most familiar – and I can say this because I TOO was guilty of performing my Swings as a Squatting movement.

This is also a reason why you may experience discomfort in your knees and back.

The Power of the Swing comes from your HIPS…
NOT your Knees and Back.

If the difference between these two foundational lower body moves is new to you – I highly encourage you to practice using your body weight until you are confident.

Kettlebell swings are a total body exercise but also focus on challenging the posterior chain muscles of the body – hamstrings, glutes and back – which only leads to a Beautiful Backside!

Fix #2
Hike It

It is important to properly START your Kettlebell Swing from the HIKE position.

This automatically sets your body up to use your hips and helps to self correct if you tend to squat – for you cannot initiate the power of this move at the bottom of a Squat. The Kettlebell is snapped back through your inner thighs and bottom of bell will face the back wall.

Fix #3
Neutral Spine

Notice how you hold your head in relation to your back as you come to the bottom of the swing. You should not be looking up, nor rounding your back. Keep your spine stays straight or neutral throughout the entire movement.  Not only does this lend to performing the swing safely, it also helps to strengthen your back.

Fix #4
Check Your Posture

Think of finishing Tall.
Hyper-extending or leaning back at the top of the Kettlebell swing will not only take power away from the swing but may lead to a back ache (and is likely a sign you are trying to lift the weight of the kettlebell using your arms and shoulders).

Fix #5
Arms Are a Guide

Your arms are straight and along for the ride throughout the swing. Check that your shoulders are ‘packed’ in the shoulder joints (meaning they are not loose and pulling forward.).   The height of the kettlebell should be to about chest or shoulder height and bottom of the bell faces straight out. Your Kettlebell will be weightless at the top of the swing.

Make sure you are not Raising the Bell up using your arms. This goes back to proper form for the power of the swing comes from the drive in your hips.

Fun Fix It Tip: VIDEO
If you are unable to work personally with a certified Kettlebell trainer to receive personal feedback on your form, then Video Tape yourself performing the Swing. During the playback use the pause button to hone in on each

This has been a very helpful coaching tool in the forums at ClubFYM. Members tape their swing which I can then capture screen shots to help point out areas of improvement.

It can help you too!

Which Kettlebell Swing Fix It Tip did you find to be most helpful?

Don’t forget…

KettlebellsForBusyMoms.com will be released on January 30th

Kicking off with a Coaching Call

Join Pamela MacElree the world’s leading female Kettlebell expert
and myself on a LIVE Coaching Call Monday Night -January 30th

Answering your Questions
&
Announcing Winners of the KettlebellsForBusyMoms DVD Packs

Watch your inbox for the Invite!

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How A Kettlebell Helped Me Lose The Mommy Belly

1. Consistency

After having Alexander, it was a bit of a challenge to get myself motivated to start working out again. The Kettlebell was motivating to me for it was just ONE piece of equipment. I could just focus on a couple moves, I did not need much space and my workouts kicked my behind in a matter of 10-15 minutes.

A lack of consistency is the very reason moms struggle to lose the post baby fat. My solution was to set myself up TO BE successful by having an option that made me look forward to my workouts.

Convenient, Simple, Efficient.

2. Metabolic Effect
Kettlebell workouts are an excellent combination of Strength and Cardio in One – you not only get your heart pumping, you challenge every muscle in your body. This means MORE CALORIES BURNED during and long after your Kettlebell workout.

Since the key to melting the mommy belly is to burn the fat that lies on top – the better your metabolism boosting workouts is – the more belly fat you burn (and yes this is provided you also clean up what you eat!)

3. Variety of Challenge
The Kettlebell is just one tool but provides a wide variety of moves to challenge your body. Not only does this prevent plateaus and boredom, knowing you have various ways to test your strength and endurance multiplies the fun factor of your workouts!

There are 2 main categories:

Grinds
slow and controlled to improve strength such as squats, presses and rows

Ballistics
quick and explosive to improve power and endurance such as swings, cleans and snatches

I love creating workouts from these two  movement groups so my kettlebell workouts are designed to fit the focus of my body shaping goals – from challenging my strength and endurance  to putting my balance to the test.

4.  Targets The Core
Every single Kettlebell exercise trains your abs to do what they were designed to do STABILIZE!

The key to a flat tummy is a strong core by implementing core stabilization exercises into your routines…NOT hundreds of harmful crunches.

Training with Kettlebells means you are automatically training your abs for you must maintain control as you move the weight of the bell in a variety of planes of motion.

The stronger your core  -  the more effective your workouts and the tighter your tummy becomes as you stick to your metabolic workouts and clean up your eating habits and melt off the fat to reveal a Lean, Toned, Strong Body.

Is the Kettlebell the END all BE all mommy belly melting workout tool?

Of course not.

It is one of many effective fat loss tools I own and happens to be one of my favorites based on the 4 reasons shared above. If you can relate to these reasons – then Kettlebells just may be worth your time to take your body shaping results to the next level.

Don’t forget…
KettlebellsForBusyMoms.com will be released on January 30th

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If you are just getting started with kettlebells or have tried them out in the past and did not feel you were very successful with this fat loss tool – there are 3 big mistakes you want to address in order to train safely, avoid frustration and make amazing body shaping, fat burning progress.

Mistake #1
Wimpy Bells

Kettlebell training is about improving strength and performance.

As in any sound strength training workout plan, if the weight is not challenging enough, your body will not be forced to change causing you to miss out on the fat burning potential.

Likewise with kettlebell training.

Many moms choose a super light weight out of fear and doubt that anything heavier can be used. Without proper training, sure these concerns are absolutely valid – which is why I emphasize that before you ever pick up a bell, you are properly trained.

Choosing a bell that is TOO light will also lead to improper form for you miss out on body awareness – learning how to properly lift, load and move the weight. It then becomes easy to fake the movements.

Kettlebell training is dynamic which will allow you to move the weight in a variety of directions and patterns – much more than “lifting weights”. I personally feel it is a form of exercise that makes you respect the weight you are holding in the palm of your hand.

Without proper feedback from your body lifting an appropriately challenging bell, you will be very likely to use  the wrong muscles to move the bell.

On the other hand when the weight is challenging enough, with proper technique this in turn will help to self correct your form.

For example, the ever popular kettlebell swing. Many moms use a kettlebell that is way too light and in turn lift the kettlebell using their arms and shoulders – when in fact the power of this move comes from your hips. If the bell is heavy enough, you will NOT be ale to lift with your arms, and will be more aware of how to drive the bell up at the top of a swing.

Using the right weight also helps to properly activate your hamstrings, glutes, core and stabalizer muscles.

This is why it is recommended moms begin with a kettlebell that is about 8-12 kg (18-26.5 lbs).

If this weight still makes you cringe – please consider how often you lift and move your baby – so yes, it is possible that you are stronger than what you believe.

(final tip on wimpy weights…if you have not noticed – kettlebells are an investment. Don’t bother spending your money on bells that have little to no benefit for they are too light – if you are making the commitment, then be wise about your investment.)

Mistake #2
Skip the Fundamentals

Knowledgeable trainers establish and guide their clients through a series of progressions for a reason.

Many of the best kettlebell exercises revolve around a few of the same, basic movements to begin or finish the exercise.

Start with the basics and do well with the basics.
Take the time to get in tune and learn about your body.

If you cannot properly perform squats and deadlifts, progressing to more advanced moves such as the kettlebell swing will only work against you.

There are no benefits to skipping the basics to look COOL doing the more advanced and complex kettlebell moves.

More is not better.

This is a recurring theme with moms and fat loss workouts. Even though I teach 15 minute short burst workouts, I still get the…”I just don’t think this is enough”.

When you train with purpose and intensity – yes it is.

Doing more of any move does not make it more effective. If your form begins to suffer, then stop. Continuing to push through with bad form thinking the more it hurts the more it must be working is setting yourself up for injury. Even worse – teaching your body to learn bad form.

When your form breaks down, thatʼs when your movement patterns change for the worse….meaning, you get injured. Injury, aches, pains interrupts your ability to stay on track with your workout plan and delays results.

Kettlebells for Busy Moms DVD Pack launches the week of January 30th!
Watch your inbox.

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Busy Mom’s Quick Start Guide to Kettlebell Training

You are excited to begin using the Kettlebell as your new busy mom fat loss tool – but before you jump in, I want to outline four important tips to help you start off safely as well outline what you can do NOW to get the most out of your kettlebell workouts.

Getting Started With Kettlebells Tip #1:
Get The Okay

While kettlebell training is completely safe when you train smart – you must have your doctor’s okay to begin especially if you have high blood pressure, injuries or if you are pregnant.

Getting Started With Kettlebells Tip #2:
Choosing a Kettlebell

The KettleBELL is a cast iron ball with a handle attached to the top of it …like a cannonball with a handle.

This design makes kettlebells much different from working out with dumbbells. The weight of a kettlebell is not distributed evenly, with a dumbbell, the center of gravity lies in the your hand but with the kettlebell the center of gravity lies outside of your hand. (See the > Difference between KB and DB for more details)

Choose a quality kettlebell that is designed to be smooth and feel good in your hands. Avoid the cute versions that tend to be sold at Walmart or Target. Cheap is not the route to take if you wish to experience the feel of true kettlebell training.

All of my kettlebells come from PerformBetter.com. There are also a handful of reputable kettlebell sites that sell high quality bells.

Wimpy Weights Will NOT Help You!

When it comes to workouts, I have ALWAYS focused on STRENGTH. The stronger you are, the more lean, toned and defined you will look. Afraid of Bulk? Then you need to get your facts straight. If Bulk was the result of Strength…I would not have lost the post baby inches nor be able to get back into my skinny jeans…and this is only MY testimonial – there are hundreds of successful Fit Yummy Mummy’s who will tell you the same.

When choosing a weight – start with 8-12 kg – which works out to be about 18 – 25 pounds. YES this is fine – Yes you are strong enough to handle this weight – since you are seeking out the proper guidance and instruction to do so.

BTW – Ever consider how much your children weigh?

If a weight is not challenging – not only will you miss out on the metabolic benefits, a light weight will encourage IMPROPER Form. Improper form leads to Zero Results or worse…Injury.

Getting Started With Kettlebells Tip #3:
Learn Form From Qualified Instructors

The best way to learn how to properly use a kettlebell for your fat loss workouts is to get personalized instruction and coaching – meaning, face to face time with a certified kettlebell instructor. Not only can you learn the proper moves in person – you also benefit from the fact that your trainer can see YOUR form and give suggestions for corrections as needed.

As you know… I exclusively coach you online.
If you are unable to schedule an appointment to meet with a certified kettlebell trainer, then your next best option is to choose a reliable resource online that has been created by certified kettlebell trainers.

Yes I am a kettlebell certified trainer – my certification is through Kettlebell Athletics overseen by Pamela MacElree and Jason C. Brown – who certify fitness professionals world-wide. Not only have I been through several certification courses, I also had the honor of creating the Kettlbells For Busy Moms DVD System (which will be release the week of January 30th 2012)  with Pamela MacElree.

I will also add that I TOO take Kettlebell Classes – Dave Randolph of Iron Body Fitness here in Louisville, KY has been my go to source when I am not training with Pamela. Continuing education as well as having the personal support of a qualified professional allows me to stay current and being able to offer my best to you.

If you choose to access kettlebell resources from other sources online, please just take the time to look into the details and make sure the quality of what will be delivered is designed to help you safely reach your fat loss goals.

Getting Started With Kettlebells Tip #4:
2 Moves to Master

Before you even pick up a kettlebell, take the time to check that you can properly perform these 2 foundational lower body exercises.

Squat

Here I show a Goblet Squat using the Kettlebell…

Key is to keep your weight in your heels as you lower your butt down to the floor – thighs parallel to the floor, knees do not extend past toes.

Hip Hinge (Romanian Deadlift)

Here I show the Short Stop…


Key is to hinge at the waist as your butt goes back toward the wall not down to the floor as in the squat.

Proper form is KEY.

If proper form is not mastered now, adding weight to your kettlebell exercises can only hinder progress and even lead to injury. Practice. Video tape yourself. Get feedback. Make corrections if needed. Then you will be able to effectively progress into some exciting and challenging kettlebell exercises for moms!

Watch for more kettlebells for busy mom videos….including the Top 3 Mistakes Moms Make with Kettlebells, How Kettlebells Burn Belly Fat and How To Do The Swing.

The launch of the newest Fit Yummy Mummy fat loss resource is the week of January 30th….stay tuned!

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Five of My Favorite Body Shaping Kettlebell Moves for Moms

When I workout with my Kettlebell I choose movements that challenge as many muscle groups at once in order to get a FULL body strength boosting and fat burning workout.

Yes Strength is KEY to not only losing the baby fat, but getting the lean, toned, defined look moms are after.

The Kettlebells I use are 12 and 16 kg.

My workouts are known for taking 15 minutes or less – and using a Kettlebell plays right into my short burst workout routines which are perfect for busy moms.

Plus the challenge Kettlebells create makes your workouts FUN!

All this week I will be sharing Video Tips that reveal the top Kettlebell Training Secrets for Moms to help you get your body back and better than ever.

No other fat loss tool is as convenient and empowering!

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I love my Kettlebell!

As a busy mom – this has been one of my favorite go fat burning tools.
About 4 years ago I stumbled across this sneaky little workout tool that can quickly burn belly fat, boost energy levels – like literally overnight – and completely reshape and tighten your body.

There are dozens of reasons why I love my kettlebell… here are the THREE biggest reasons.

~ Portable
~ Challenging
~ Tighten Your Tummy

The tighter tummy results have been recently highlighted in my pre and post pregnancy weight loss…not only was I able to maintain core strength – but I was surprised at how quickly I was able to melt my mommy belly and get my flat tummy back after Alexander was born!

I incorporated the kettlebell into many of my prenatal workouts which helped me maintain strength throughout my pregnancy. After Alexander was born and as soon as I had my Dr’s okay, I was able to ease right back into my kettlebell workouts.

Check out my before and after photos….

As you can see,  6 days after Alexander was born. Photo 2 is 17 weeks postpartum. Along with my supportive nutrition plan, my kettlebell workouts helped me to not only get my body back, but regain my strength and help tone and tighten my mommy belly faster than I could have imagined!

Even more exciting  – is the fact that consistency with
my workouts helped me Flatten and Tone my Tummy!

Here is a photo of my mommy tummy 8 months post baby – June 2011.

No this was not overnight  – nor was it easy. 
“Anything worth having is worth working for.”

If you do some browsing you will find it was a process of steps to even GET to this point. Results like this take commitment and  hard work – but results are AB-solutely achievable : )

The kettlebell can be used anytime, anywhere which is perfect for Busy Moms who are always On The Go who only have 10-15 minutes to get a workout in.

Based on the request submitted by the busy moms I work with, I have partnered up with the world’s leading Female Kettlebell Expert – Pamela MacElree (who also took me through my Kettlebell Certification 3 years ago).

We spent the long Labor Day weekend filming a series of Kettlebell Workouts specific to Busy Moms.

I am wrapping up the final details and creating a fun video to show you some of my favorite moves – so while you wait – leave a comment below and let me know what Questions you have about Kettlebells!

What Questions do YOU have about Kettlebells

Leave your questions below and be ENTERED for a CHANCE to WIN your own Kettlebells for Busy Moms DVD Pack when it launches Next Week!

~ Holly

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Are you Ready for Change?

Looking to Lose the Muffin Top?

Fit Back into your Skinny Jeans?

Flatten that Mommy Belly?

Wear a Bikini with Confidence?

Weigh a few pounds Less?

Lift, Firm and Tighten those Trouble Spots?

Look in the mirror – stand sideways and SMILE at what you see?

This is just a small fraction of the RESULTS that will be achieved by participating in the 12 Week FYM Transformation Challenge that Starts on Monday, January 16th at NOON EST.

The Doors to Register are OPEN – so you can get started Right NOW!
Log in to ClubFYM to get started:

What is this Transformation Challenge all about?

To help answer some questions that come up at the start of each transformation event (and I have hosted at least 4 each year for the past 4 years!), I made a list of the most frequently asked questions to give you a full overview of what is involved before you decide if this is for you.

Before I do, I have to say…

There are literally HUNDREDS of amazing and helpful well rounded fitness programs available to you and they ALL work to some degree. The changes experience all rely upon your ability to Commit and follow through with Consistency.

This is why it is so important to be thoughtful about jumping into the “next best thing” without taking the time to consider if this truly is a good fit for you.

How To Choose

Consider ….
- how this plan fits into your lifestyle
- do you see yourself doing this long term (for you do want results to last – right?)
- how do you feel about yourself when you implement this plan
- what type of support is offered

I personally invest a great deal of my time and energy into the preparation and implementation of these challenges. So the last thing I want to have happen, is someone join and feel less than satisfied.

Now that we have that out of the way…details!!!

New Year’s Transformation Challenge 2012

Start Date: Monday, January 16th

This is a 12 Week Challenge. We all start on Day ONE – which is January 16th – and end together on Day 84 which is April 8th.

Registered by Posting your Starting Stats, Goals and Before Photos at ClubFYM.com.
Once you log in, you have access to “Get Started” video tutorials and coaching tips to help guide you each step of the way.

Deadline to register is a firm 12:00 NOON EST on Monday, January 16th. This is when the 1st bonus Challenge email will be sent out with an invitation to the 1st Coaching Session.

Pre-Register ALL this week for added Fat Loss Bonuses – including the BRAND NEW Prograde Prize Package!
Worth over $270! Including the new Greens Powder Genesis, Protein Powder, Workout and Metabolism!

A complete list of Bonuses follows.

Question:
“So I have to be a member of ClubFYM to take part in the Transformation Challenge?”

Yes
The forums of ClubFYM are where I interact with Challenge Participants on a daily basis, provide bonus coaching and support.

Please note, those who decide to get one of many Fit Yummy Mummy programs and then join ClubFYM have the opportunity to join and receive a 30 day trial. From that point, basic membership is a mere $19.95 a month recurring. Your ClubFYM membership also includes 2 new follow along workout videos each month.

Question:
“What is this challenge all about?“

I design Challenges to give you the extra special support, motivation and the accountability you need to get results with…

- Start and Stop Date – Deadlines are Super helpful
- Bonuses – Online Menu Planner, Prograde Coupons, mini contests
- Daily/Weekly Transformation email/video Tips
- Coaching Calls
- ACCOUNTABILITY - ClubFYM has a One of a Kind Accountability Buddy System

Question:
“What workout do I follow?”

To participate in the FYM Transformation Challenge you must be following the Fit Yummy Mummy fat loss and lifestyle strategies. This includes any of the FYM products or resources – from the original fat loss ebook – the Transformation Kit – or simply following the workouts that you receive each month as a member of ClubFYM.com

If you are involved in another workout plan at this time – then this challenge is not for you (unless you are looking for a change).

Get a JUMP Start on your Fat Loss and Body Shaping Results with the new  Transformation Challenge Accelerator Packet. Access nearly 70 pages of the best fat loss strategies, a 21 day accelerator diet and dozens of recipes. You can download this exclusive fat loss bonus instantly by logging in to ClubFYM today!

~ 2 New fat burning, Fit Yummy Mummy Workout Videos each month
Complete with online How To videos, full Follow Along Workout videos and a downloadable workout log. Never hit a plateau with your workout plan again – be challenged each and every week of the month – burn more fat – get stronger – see results even faster!

~ Access to the Online Menu Planner
Create unlimited, nutritionally balanced meals using your favorite foods. This same exact program sells online for $119.40 per year….challenge participants get it FREE!

~ Coupons
on Prograde Favorites – Save 15% off entire order!

~ Exclusive Transformation Emails and Challenge Forum
Receive weekly challenge emails with fat loss tips, videos,  motivation and assignments to help you turn up the heat on your results and give you the chance t0 partake in mini contests for extra prizes!

~ Transformation Challenge Video Resources
to help you maximize your results each step of the way!

~ Super Charged Support System
As a member of ClubFYM you not only have access to one of the most caring and supportive groups of women online, you also have access to the Accountability Buddy System. So you not only have me as your coach and have surrounded yourself with some of the most success driven, inspiring women ever…you also get to work closely with a select few women who will be there to help hold you accountable and motivate you to achieve your very best!

~ Coaching Calls with Me -  Holly Rigsby
To help assist you in the fall transformation challenge, I will be holding  LIVE  group coaching calls  as well as Mini Coaching Calls to help answer  any and all  of your fall fat loss questions and keep you on track throughout the challenge.

I will also be offering a BONUS VIDEO Coaching Call next Week to help Jump Start the FYM”s who are rearing and ready to go!

Prizes

I just have to say – that after hosting over a dozen challenges over the past 4+ years – not ONE has been focused on what the “BIG Package Prize” is about. Nope. In fact I have actually started quite a few challenges with NO Mention of the prizes and attendence has been at an all time high.

I point this out because -prizes are nice – however, the women I work with are more excited and motivated by the RESULTS they KNOW they will achieve by challenge’s end (heck just see some of the results photos below!)

But – Prizes are cool – so this is what will be offered to the Grand Prize Winner.

$250 CASH
6 months Fit Club DVD of the month membership
Prograde Gift
Fit Yummy Mummy Gift ~ Custom Bracelets created by our very own FYM Maria Simpson!

2nd Place

3 months Fit Club
Prograde Gift
Fit Yummy Mummy Gift ~ Bracelet

3rd Place

1 month Fit Club
Prograde Gift
Fit Yummy Mummy Gift ~ Bracelet

And more!

In addition to a Brand New YOU!

 

Transformation Challenge Rules

1) ClubFYM Member
You must be a registered member at ClubFYM.com following the Fit Yummy Mummy workouts and use the FYM nutrition guidelines to achieve your results.

2) Starting Stats
You must post your Starting Stats and your Before picture within forums.

3) Logging and Tracking Progress
To remain eligible for prizes as well as guarantee your results…you will keep a progress journal within the forums of ClubFYM.com – updating on a daily or weekly basis.  This not only creates accountability and provides the information needed to qualify for the prizes, but every amazing transformation has been fueled by detailed and regular tracking of your routine and progress.

4) Challenge is 12 Weeks
84 Days to a Brand New Body!

This 12 week event begins on Monday, January 16th and will be filled with weekly challenges to keep you focused and motivated so you can truly Experience the exhilaration of CHANGE!

All you have to do is follow along and get results!

Any additional Transformation Challenge questions?

I have also sent out an invitation to a LIVE Video Chat on Friday the 13th
Check Your Inbox for Details!

If these ladies can make amazing body shaping progress in just 21 days – and over the Holidays….

Imagine what YOU can do in 84!

Get Registered Today!

> ClubFYM.com

Change is about Making and Acting on A Choice.

“Any Change We Make will only be Temporary unless we Make Ourselves Responsible for our Own Change. “

~ Anthony Robbins

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The Perfect Way to Start Your Day
Stretch And Get Energized

Not a Morning Person?

The alternative to dragging yourself out of bed to reluctantly start your busy day is to take a mere 5 minutes to take care of you and your body!

Doing something as simple as a few basic stretches each and every morning can only help to prepare you physically and mentally to take on the challenges of the day.

Benefits of Morning Stretches Include:

Instant shot of Energy
- increased circulation makes your body feel awake

Prepares Body for the Busy Day Ahead
- increased flexibility, focus and alignment

When stretching in the morning, the key here is BE GENTLE – Be sure to LISTEN to your Body and have a Glass of Water near by to rehydrate. Do not bounce. Hold each stretch for a good 3-5 deep breaths.

For my morning stretch routine, I prefer to get up, grab my water, take my vitamins and turn on some gentle, yet uplifting music such as Enya before I go into my Sun Salutations – a sequence of yoga postures that are designed to flow from one to the other.

Do You Workout 1st thing in the Morning?

Then you BETTER be taking the time to move and wake your body up!

Based on a number of comments posted on the 5 Minute Morning Energizer post, it seems many are jumping out and bed and right into a workout.

No Warm UP?

“The purpose of warm-up activities is to prepare the body, especially the cardiovascular and musculoskeletal systems, for the conditioning or stimulus phase of the exercise session.” ~ http://www.acefitness.org

+ Choosing to Not Warm Up Decreases Performance
You  will experience a negative effect on heart rate and oxygen supply.

+ Choosing to Not Warm Up Low Oxygen Supply Hurts Muscle Cells
When oxygen is limited, the intensity of the workout can cause lactic acid to accumulate in high levels which leads to faster muscle fatigue.

And the fact that many are skipping a pre workout meal on top of this… (a post for another day) only equates Little to NO results.

If you tell me “I have NO TIME!”  – I will tell you this is an excuse.

We all make time for the things we WANT to do.
Taking care of YOU and YOUR Body is about making it a Priority.

7 Day Morning Stretch Challenge

If you have convinced yourself you are not a morning person then I will ask that you take on this Morning Stretch Challenge – for the next 7 days, take 5 minutes to move your body in the morning.

Whether it is while you are laying in bed listening to the snooze button or from the fact that you were proactive and set your alarm to go off 10 minutes earlier. DO Something RIGHT when you Wake Up to take Care of YOU.

Keep it Simple – Make it Doable

Try out what it feels like to do something that is good for you with consistency.
Give yourself the opportunity to notice a difference.

Yes once the day begins, it is too easy to put our needs first. This is why it is that much more essential that you start your day with something just for you that actually benefits you both Mind and Body.

Begin each day happy and relaxed, and you greatly increase your chances of a healthy, energetic and productive day.

Give it a try and be sure to leave a comment to tell me all about the positive difference this new habit makes for you!

(Note: I am not a Yoga instructor nor a Doctor. If you have back problems or pre-existing injuries that affect the flexibility of your muscles and/or the mobility of your joints – PLEASE speak to your health care professional before doing any type of new stretch or exercise on your own)

Your Friend and Coach,

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What is the first thing you did this morning?

Did you do something to take care of YOU? Well…when your body feels good, your mind feels good.

Instead of just dragging yourself out of bed, jumping in the shower and filling your body with coffee, take 5 and just take care of your body!

No it does not always require starting out with a full blown, total body workout. All you have to do is MOVE your body!

Doing something as simple as a morning stretch a few minutes each and every morning can only bring you endless benefits!

Yes – just stretching gives you an instant shot of energy!

Why?

Well not only does it FEEL good to stretch and move your body after you’ve been lying in bed all night – which can cause your muscles to stiffen or maybe the stress of the previous day caused some of your muscles to tighten – there are many health benefits to doing so as well.

Stretching helps prepare your body for your busy day!

Early morning stretching, loosens the muscles and gets the blood flowing. which results in better flexibility, joint range of motion and even circulation – so less discomfort or likelihood of injury.

With flexible muscles, you’ll also find yourself more balanced and able to coordinate your body.

Increased blood flow improves awareness and focus!

Stretching every morning can even help improve your posture. Making a conscious effort to sit and stand up straight has a number of perks. Not only will you feel so much better throughout the day, but you will notice an increased endurance!

How To Stretch

You can focus on stretching each muscle group at a time – working up from your toes to your head – or practice one of your favorite dynamic warm ups.

Main areas to focus on are the legs, the hips, the spine, the shoulders, and the neck. A 10-15 second stretch is effective. Start the stretch, feel it in the muscle group that you are stretching and hold it for 10 seconds. Take a deep breath and intensify the stretch and hold it for 5-10 more seconds. Then exhale gently. The stretch should be comfortable and should stop short of pain.

Get started while sitting on the edge of your bed – or stand up for the full body effect.

Do you take the time to move your body to prepare for the Day?

How Do YOU Start YOUR Mornings?

Give me 50 comments and I will Share a
video that takes you through my Morning Routine!

Your Friend and Coach,

Author of FitYummyMummy

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