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Gym Equipment Needed: 8-15 pound medicine ball

Medicine Ball = Your best friend, it is with you at all times                              

Warm Up

Main Set: Circuit Style, 3 to 5 rounds (2 min rest interval between rounds)

20 Medicine Ball Push Ups
20 Medicine Ball Slams
12 Medicine Ball Burpees
26 Medicine Ball Lunge Hops
20 Medicine Ball Hamstring Curls
30 Medicine Ball Figure Eights
40 Medicine Ball Mountain Climbers
12 Medicine Ball Wood Choppers (each side)
60 second Medicine Ball Plank

Cool Down/Stretch

Check out this great YouTube video.  My husband Rob is actually training for the Spartan Death Race that takes place in June in Vermont.  Check the site out at youmaydie.com!

MORE THAN $1000 was collected thanks to all who reached out and gave a monetary or gas gift card donation.  Amazing!  Thank you!  I know that the two families will surely appreicate all the love and support.  Keep them in your thoughts and prayers!

Where to begin? How to start? How to train? Stop worrying about that (follow guidelines below), lace up your shoes* and walk out the door. The hardest part is getting out there. Once you are moving...you will feel better immediately. Be consistent with training for 3 weeks and it will become a habit that you can not imagine your life without.

Week One

15 minutes Total
5 minute brisk walk
30 second Run with 60 second Walk for 5 minutes
5 minute brisk walk
Stretch
30 Sit Ups
30 Push Ups (modify if needed, knees down)
30 Back Extensions/Supermans

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This workout gets your heart rate going and your muscles burning! It is a NEW favorite for me....and of course for the training beasts too! Fire it Up!

Warm Up

Round One-Repeat 3-4 times

15 each leg Reverse Crossover Lunge
20 each Arm Alternating Kettle Squat Pulls
10 Frog Jumps

Round Two-Repeat 3-4 Times

30 Medicine Ball Chest Pass/Squat with Partner
20 Hammer/Reverse Curls
20 Kettle or Medicine Ball Push Ups

Round Three-Repeat 3-4 Times

20 each arm Alternating Kettle Rows
25 Medicine Ball Sit Ups
12 Star Jumps

Cool Down

A little over 2 years ago, I was extremely tired and was lacking the energy needed to keep up with 4 kids (before Hadley...our number 5 arrived), waking up at 4:30 am to train others, training myself 15-20 hours a week for my upcoming Ironman event, and living off of trail mix. Enters AdvoCare. A good trainer knows what to do when it comes to nutrition but a GREAT trainer also lives it. I wanted to live it. I started with the 24 Day challenge and on day 4, my energy went through the roof. I immediately wanted to share with others about how great I felt and how their lives could also be better with AdvoCare. I truly believe that your physique is 80% diet and 20% exercise.  You can work out 20 hours a week and still not get the look and health you want especially when you go home and sabotage it with poor food choices. AdvoCare WILL provide the essential core nutrition and give you the jump start that is needed for you to reach your goals. I believe that optimal health, weight management and athletic performance can be achieved with diet...add AdvoCare into the equation and you will experience changes that you have never even imagined.  Since becoming an avid product user, I cut over 3% body fat and an hour off of my Ironman time. Just 6 months after delivering Hadley, I qualified for the Long Course Triathlon World Champs for the USA team (age group). No one can tell me that AdvoCare did not play a role in that. I was able to train harder and recover faster which allowed me to set personal records for the events I competed in. As for my clients and friends, hundreds and hundreds of pounds have been shed with the help of AdvoCare. They work and they change lives...guaranteed!

Not only am I a believer of the products, I am a believer in the Plan B income opportunity AdvoCare has to offer. I was not looking for another "job".  We were busy enough with life but sharing with others was easy and when the products work and speak for themselves, it became clear that there was an opportunity for a Plan B. I believe that people are looking for extra sources of income just as much as they are looking for better health. For some reason, people are afraid to talk about money or the lack of. Why is it ok for people to live pay check to pay check, or to have thousands of dollars of consumer debt, or to have a car payment, or to just trade dollars for hours worked, or to work in a "job" or "jobs" they hate while building someone else’s empire instead of their own? We want to be in control of our future and we believe that AdvoCare is the vehicle that is going to take us there. We want to share that opportunity with everyone we know. We want to lock arms with people who want more in life. We believe in AdvoCare because we see it changing our life and our friends' lives every day. We are helping our friends earn over $1000 a month. We are helping our friends come home from their jobs so they can spend more time with their kids. We are helping people pay for the products they love. We can help you too. Just last month alone we earned over twice as much as my highest month when I was coaching and teaching full time. I work from home friends! Who couldn't believe in something like that? So why do I believe in AdvoCare? That is why. We have the BEST products out there, we have the top doctors in the world formulating them, and we are helping people we love with their health and with their finances. We believe that AdvoCare can help everyone be able to dream again and have hope for their future. Belief is a powerful thing!

One more thing: I receive calls, emails and texts quite often from friends that say “thank you for changing my life.” That sums it up for my belief....guess I could have started and ended this blog with that.

Everyone is committed. Do you agree? Are you committed to being healthy or committed to being sick? Are you committed to being fit and physically active or committed to being lazy? Are you committed to being happy or committed to being miserable? Are you committed to making good choices or the not so good choices? Are you committed to finding a way no matter what or committed to finding excuses? Now do you agree? What are you committed to? Are you committed to the

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Rob and I went to our third AdvoCare success school in Fort Worth this past weekend. Can you say AMAZING? I will not go into every detail of the event, but what we walked away with is what everyone in America needs to hear. Andy Andrews (I love him and his books!) said, "Where you are now in life is based on your previous thoughts and decisions. Where you ended up...it's YOUR FAULT! If you can make decisions to get you to a place you do not like, that is actually GREAT! It is great because what that means is that you can make decisions to get you to a better place! It is all about choices." I love that type of thinking and belief!

So let's look at this when it comes to our health. If we are unhealthy, overweight, physically inactive and out of shape...that is OK. What is not OK is if we make the choice to not do anything about it. Yes, I am a trainer and yes, I truly believe in AdvoCare as a solution for everyone to have better health. However, I am NOT “selling” you AdvoCare and the amazing products such as Spark and the 24 Day challenge. I am actually “selling” you an opportunity…an opportunity to change, an opportunity to make a good choice when it comes to your health. We all have that opportunity, it is just sometimes we need a swift kick to get us thinking and believing that we have the control and the ability to take action!

Now, let's look at this same kind of thinking when it comes to our finances and careers. A study shows that 67% of Americans are unhappy with their J-O-B. Are you one of them? If not, are you living pay check to pay check, stressing about your consumer debt or even time debt? Do you want more time with your family or to even go on a paid vacation? If you said "yes," that is OK. What is not OK is if we make the choice to not do anything about it. Stop complaining. Take charge. As Andy Andrews believes…IT'S YOUR FAULT! Make a choice to change and do something about it. I believe that AdvoCare is a solution for people who need a plan B. It is working for Rob and I (because we choose to make it work) and therefore, we have the ability to stay home with the kids and design our day, work from home, help people who are looking for help with life (very rewarding btw), and we have the opportunity to design our life and future. Again, I am not "selling" AdvoCare, but what I am "selling" is an opportunity for you to take charge of your finances and your future. I truly BELIEVE that YOU CAN have that if YOU CHOOSE too. I am not going to lie to you. Yes, you have to work at it...but would it be worth it? I can go on and on with this, however I think you get my point.

Let us help you. The first step is to believe that there is more out there for you and your family when it comes to your health and finances. The second step is for you to believe and take action (pick up the phone and call me on that one). We can help! What are you choosing for your health? What are you choosing for your future? Was this the swift kick that you needed for the one life you get to live?

The time has come...the time for me to become a blogger. The question I now have is what do I blog about? As I sit here and think about how 2011 is coming to an end and how good life is, I can not help but also think about how great 2012 is going to be! I love helping people make health changes. For my training clients, I gave them a Christmas gift. It was a book...Rhinoceros Success written by Scott Alexander. I highly recomend this read and hope that you strive to become a rhino. I know I am! He states that Success is there for anyone who will get off their butt and charge it down. You know and truly believe that whatever you want,

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Yes, that is correct. You heard it. I said that you need to rest. As much as I believe in pushing through, putting it all out there, and going past what you thought was your limit, I also say you need to back off at times. Your body needs to recover. Take that rest day and enjoy it! Schedule it into your training program so there is no need to stress about not getting a workout in that day. After taking a rest day, your body will be able to bounce back and train hard…maybe even harder. It is actually on the “recovery” day where your muscles are building back up and repairing themselves after being broken down from the week. Rest days will also allow for proper recovery to help reduce the risk of overuse injuries such as plantar fasciitis, shin splints, tendonitis, and stress fractures. My WARNING to NEW Beasts in Training:  I understand that you “feel good” and that you are excited, but slow down (at least when starting a new training program or activity). Train hard on hard days and rest on the rest days. You may feel good now, but I guarantee that you will have an injury within a month if you train too hard, too fast, and too much. I have witnessed it over and over again. Listen to your trainer! You will thank me later.

Now with that being said...try not to schedule 2 days off in a row. Remember you are still a Beast In Training! 

On Tuesday, January 3, join us for a night of fitness and giving at my gym at 6:30pm. Two local FIT members have sons that have both been diagnosed with a cancerous brain tumor within the past few weeks. They all have a fight ahead of them so let's reach out to those boys and to their families. Donate a min. of $10 or a gas gift card to train with me for 60 minutes and 100% of all donations will be given to these two special families. With the many miles they will be driving back and forth to the James and to Children's Hospital, let's help them out. Start your New Year off with a night of fitness and train for a cause. Thank you so very much...looking forward to seeing you Tuesday night! 

5 am and 6 am classes are jammin' and it is now time to offer more sessions to be able to continue to provide personal coaching within the group setting. Starting January 16th, Monday and Wednesday 9 a.m. classes will begin! When are you going to start focusing on YOU?