HAPPY NEW YEAR!

Wishing you ALL a wonderful and safe New Year!


Coach Laura

Pump up the jam.......

I love music and there is nothing better to get you moving that just that. I wanted to pass along some of my favorite songs that I like too dance to. I love 80's music so you may it may surprise for you to see my fave, Duran Duran on here! Those that know me well, wouldn't expect anything different :) The point of this post is to just get moving! Be prepared though, some lyrics aren't meant for children.

- Miss Murder by AFI
- I like to move it by Bang Gang
- You gotta fight for you're right to party by Beastie Boys
- Save a horse, ride a cowboy by Big & Rich
- Piece of Me by Britney Spears
- C'mon ride the Train by Quad City Dj's
- Tempted by Duran Duran
- Low by Flo-Rida
- Tipsy by J-Kwon
- Sexyback by Justin Timberlake
- I kissed a girl by Katy Perry
- Let it rock by Kevin Rudolf & lil' Wayne
- 3 am Eternal by The KLF
- Get low by Lil Jon & The East Side Boyz
- Hung Up by Madonnna
- 4 minutes by Madonna
- Bodyrock by Moby
- Shake it by Metro Station
- The way that I are by Timbaland
- California Love by 2pac

Want to learn more of what I like to listen to? Comment back and Be sure to sign up for my New Year, New You contest if you haven't already. See details below!

Check these babies out!

I knew that when I ordered ChaLEAN Extreme that I would need some dumb bells that would help me while I used the program. I had 2, 3 and 5 pounds from a treadmill that I have and thought that I could use those at first and then gradually move up. After watching the intro video, I found that the workout is designed to fatigue the muscle with less reps. My small pounders would not work for this. Sears had a sale today and I checked it out. These go from 2-1/2 to 12-1/2 pounds each and are made from Weider. I got them for $59.99 and they should last me a while. What's nice is that my girls, ages 8-1/2 and 12 can use them too as they start to work out. When I'm ready to move up to the next level, there are more to choose from.

New Year, New You Contest

One of my goals for this year is to be in the best shape of my life. I'm looking for folks that want to make '09 their healthiest year too and can win a prize for doing just that. Here are the details of this contest:

- The contest begins January 5, 2009 and ends February 5, 2009.

- Go to my website and register at http://beachbodycoach.com/esuite/home/lkp24/join

- This contest is open to US and Canadian folks only at this time.

- Email me at laura@exercise2day.com to let me know that you are going to win my prize!

- Post a comment on my blog at least once a week.

- Email me at laura@exercise2day.com weekly with the workout you used and how many minutes and days you worked out.

-On February 6th, email me with your total results lost (weight or inches).

The individual that follows all of the the rules of the contest will have their choice of one of the following Beachbody workout DVD's: Hip Hop Abs, Slim in Six or Yoga Booty Ballet. In the event of a tie, I will hold a random drawing and one name will be picked. Each individual who tied will win a prize!

Calling all Firefighters and First Responders!

Cardiac Arrest is the leading cause of death for firefighters. As the sister of one, it concerns me that my brother may not be as healthy as what he could be. I have challenged him to start this year with me. I am also challenging you to do the same. Lets start the year off right with being healthy, not only for those that you may rescue but most importantly for yourself. Lets commit to a healthy 09 !
I will be starting with ChaLEAN Extreme and he is considering P90X. To look at all of the fantastic Beachbody products, please click here!

All the leftovers are used up!

Today I can feel myself coming down with another cold. I just hate when it happens! I've already taken some medicine and here is the soup that we are having for lunch. I used up the rest of the turkey that we had for Christmas in this dish, added a bag of steamed veggies, 1 cup of cooked brown rice and 3 cans on turkey broth. Seasoned it with a little parsley, salt and pepper and then served 1 cup to everyone. I have enough leftover to freeze into individual servings so that I can have a quick and healthy meal when I'm in a pinch for time.

Follow me!

Hey there! I just added the "Follow me" gadget to my blog. Be sure to add yourself to it.

Bring it "X" style!

Looking for something that is intense and extreme? Want proven results? Check out this video and then contact me at laura@exercise2day.com for more information!

Recommended way to measure

When you start a new workout program, it's best to take your measurements so that you can track your progress. Here is the recommended way to measure:

Chest: Measure directly across your nipple line

Upper arms: Measure 7 inches down from the tip of your shoulder and be sure to measure both arms (don't flex your biceps or triceps)

Waist: Measure at your belly button

Hips: Measure at the widest area of your hips

Abductors: Measure just under your butt (feet tight together)

Thighs: Measure 6 inches down from your inseam and be sure to measure both thighs (have your legs apart and weight evenly distributed on both feet; don't stand on one foot while either thigh is being measured)

A message to you.....

I wanted to wish each and every one of you Happy Holiday Season!

Coach Laura

Can I get you a drink?

If you are like me, you like to have a glass or two of wine, beer or cocktail with a holiday meal or party. I'm not going to lie and say that I won't have one but I will be more conscious of the calories that each one holds. Here are some examples....

Wine:
A 3.5 ounce glass of wine contains approximately 80 calories. It doesn’t matter if the wine is white wine or red wine because the calories come from the alcohol that the wine possesses, but due to this important fact, if you choose a wine that is higher in alcohol content - it will have a higher caloric value also. Dessert wines are even higher in calories, stating that a 3.5 ounce glass of dessert wine is around 165 calories.

Beer:
The calorie content of beer is highly dependent upon the beer you chose. We have all seen the highly advertised Michelob Ultra, which almost makes that beer look like a sports drink - it contains 95 calories. But like wine, you’ll find that the beers that have the higher alcohol content also have the higher caloric content.

Liquor and Cocktails:
Absolut Vodka - 98 calories
Bacardi Gold Rum - 98 calories
Jack Daniel’s Whiskey - 98 calories
Seagram’s Gin - 120 calories
Jose Cuervo Gold Tequila - 96 calories
Red Bull and Vodtka - 177 calories
Mint Julep - 165 calories
Cosmopolitan - 213 calories
Vodka Tonic - 169 calories

source: Wellsource By Gary D.

Baby it's cold outside.....

On days like this, I like to warm up to a warm bowl of soup. I have to admit that this one is one of my favorites! Here is the lighter version of Cheeseburger Chowder. You just have to try some....

Cheeseburger Chowder

Ingredients
1/2 pound ground beef
3/4 cup chopped onion
4 tablespoons light butter, divided
2 cloves garlic, minced
1 cup diced carrots
1 teaspoon dried basil
1 teaspoon dried parsley
3 cups light or fat free chicken broth
4 cups diced peeled potatoes
1/4 cup flour
1 1/2 cups evaporated milk
2 cups cubed light or fat free process America Cheese
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup light or fat free sour cream

Directions
In a saute pan brown the ground beef. Drain and set aside. In same saute pan saute onion in 1 tablespoon butter until tender. Add garlic, carrots, basil and parsley. Saute about 3 minutes. Add broth and beef and potatoes. Bring to a boil. Reduce heat and cover, simmer for 15 to 20 minutes or until carrots and potatoes are tender. Meanwhile melt remaining butter in a small skillet. Add flour and cook, stirring, for 3 to 5 minutes. Gradually add evaporated milk, stirring constantly, cooking and stirring for 6 to 8 minutes. Gradually stir the sauce into the soup. Bring to a boil and cook for 2 minutes. Reduce heat to low. Add cheese, salt and pepper. Continue to stir until cheese melts. Remove from heat and blend in sour cream.

Fit Kids

Coach Laura's Tip of the Day....

Have you ever noticed that when you go to the grocery store that all of the healthy food is located around the edge of the store and all of the junk is in the middle? Next time you are there, take a look and try shopping from those areas only. You'll be able to find tasty fruits, veggies, thin and trimmed meats, and dairy that will give you a more well balanced meal. There are so many great dishes that can be made from just these components. Be sure to let me know how you do.

Come work out with me.....

If one of your New Year's Resolutions is to begin a workout program, why not come and work out with me and many other folks who have similar struggles, goals or interests! If you click here, you will be directed to my website which will allow you to join Beachbody's WOWY program for FREE. Just click the Join tab and select one of the three options available. You can either join the community for FREE, become a club member for a minimal quarterly charge or become a Coach. This is a great way for you to monitor your goals and progress and to to be accountable to yourself! Be sure to check it out!!!

Need your help

Hi there! I need your help....This week, I have had some severe problems with my computer and ended up loosing most of what I had on here. So many priceless pics, my resume, email addresses, etc. If you would, please send me your email address so that I can update my address book once again. I would appreciate it!!

Lemonade

Have you ever had one of those days or weeks where it seems like nothings going right? That's how I feel today. I know that life could be worse but I'm still frustrated. There are so many folks that are truly suffering right now and my problems pale in comparison. I know that I can handle all of this too. I haven't lived my life to allow defeat. I'm going to live by that old saying that when life hands you lemons, make lemonade.

Getting organized...

Today I've spent most of the day getting organized for my New Year's Challenge. I want to make sure that I have the things that I need in order to make it happen. I don't want any excuses on why I shouldn't start. Let's check off my list:

Towels: got it
Sneakers: got it
Water bottle: got it
ChaLEANE Extreme: on it's way
Weights: I have some to start with but will need to increase the weight once I move further through the program
Room to work out in: Family Room
When will I work out: During lunch or in the evenings based on the kid's activities

There ya have it....I have no excuses why I can't start in just a few short weeks. How about you? Do you have what you need to start?

Check out ChaLEAN Extreme!

I did it, will you?

Last night I broke down and bought ChaLEAN Extreme. It wasn't the fact that I didn't want it because I really and truly did. For me, I had a hard time justifying that I was spending money on myself, especially at this time of the year. I started thinking though about a post I had made last week about resolutions and getting healthy for me. That if I'm not healthy and happy then I'm not able to give to others as I would like to. When I realized this, I decided to give it a shot! I expect this program to exceed my expectations, regardless of the money back guarantee. I am so excited to start this new chapter of my life! Never in a million years, would I have thought that I would enjoy and appreciate physical activity. I am starting this program on January 3rd and would like to start with others. Why don't you join me? Click here to find out more....

W-A-L-K-I-N-G!

Walking, it's cheap, easy and effective. If you don't exercise, this is a great way to get moving. It can be done indoors or outdoors. During the winter, I know of many folks who use a neighborhood mall to walk inside of the cold outdoors.

How many steps should you walk? Experts recommend a level of 10,000 steps a day in order to promote weight loss. If you aren't able to do that many yet, do as many as you can and gradually add to it. One of the best ways to keep track of your steps is with a pedometer. You wear it all day and it records your steps. You can purchase these at any store that sells sport products. Be sure to record your steps each day along with your meals to track your progress.

Good luck and have fun!

Look and feel better, all while earning money!

Take time...

As a full time, working mom, I sometimes find it hard to find time to exercise or eat right. It seems as though we're always on the go. Not because we're involved in lots of things but because my girls are 3.5 years apart and that means that usually they aren't always on the same team. I've had to learn to make time for me. I schedule my workouts, just like a business meeting or Doctor's appointment. I've learned that I'm just as valuable as everyone else! I need to be healthy and happy to be able to do all of the "Mom" things that I want and need to do. I've also learned that the crock pot can be one of the best investments out there. It seems as though everyone is always starving by the time we make it home. They are great for healthy soups or cuts of meats with lots of veggies. These are just two of the many things that I have learned to do for me and my family. If I can be of any help to you and your personal goals, please let me know; I'd love to help!

It's here!! It's here!!

Get ready to burn fat and get lean with ChaLEAN Extreme™, the new extreme workout system that transformed everyone in the test group with 3 simple words: MUSCLE BURNS FAT™. It’s a fact. The more lean muscle you have, the more fat you burn. You can burn up to 60% of your body fat in just 3 months and see visible results every 30 days—GUARANTEED!

Want to learn more about this product and the others that Beachbody has to offer? Click here.

Do you know a Non-Profit Org?

Do you know of a Non-Profit Organization that would like to combine Family fitness and fun and earn money while doing it for their cause? I've teamed up with Beachbody to offer this special fundraiser to those Organizations that would like to do just that. How does it work?

- You must be a non-profit 501C-3 organization to participate.
- You will work closely with me to set up a fundraiser that fits your needs. It can be a short-term or long-term project that includes a kick-off.
-I will help set up a free fundraising business center with your group. This is basically a free website that will host the fundraising activity. Beachbody waives all fees for non-profit organizations. This only takes a few minutes.
- Next you will pick out the programs that best suit the kids and families. We have over 125 programs to chose from. I will provide you with a simple information page that doubles as an order form. Families will also be able to go to the Fundraising website and place their orders online. Either way you will receive credit for the orders. Funds are paid every Monday.
- You can designate someone to manage your fundraising orders or your fundraising coach can do that for you.

If you would like more information on how you can help fight obesity and earn money for your cause at the same time through fundraising, please contact me. It's a great opportunity for everyone!!!

My New Year's Resolution

This morning, my husband asked me what my New Year's Resolution was and that got me thinking. My resolutions have always centered around weight loss by the time vacation rolled around. Did it ever happen? Nope! I was always the same size or had gotten bigger. It was so frustrating but at the same time, it was my fault and I couldn't blame anyone else. I didn't really put any effort into it. I wouldn't exercise and even though I ate fairly healthy, I drank like a fish. When I would binge eat, I gave 100%. This last part of this year I've had an amazing journey with my weight loss. I actually have been productive; exercising and eating right. Both my heart and my head are into this time and I found that with the right exercise program, exercise can be fun. I don't think of it as work anymore and actually look forward to it. Who would have ever thought that!?! So for 2009, my resolution is to continue my routine and to get better at it. I'm going to stop stressing about my weight and just do it. No more excuses!

Hot Spinach & Artichoke Dip

Want to take something to party but don't have a whole lot of time? This is a great dish that even my hubby and kids will eat! Goes great on anything.....I've even put on top of a baked potato.

Hot Spinach & Artichoke Dip

1/2 cup fat free ranch
1/2 cup fat free plain yogurt
4 medium green onions, chopped
1 cup grated reduced fat Parmesan cheese
1 14 oz can artichoke hearts, drained and coarsely chopped
1 9 oz box frozen spinach, thawed and drained
Crackers, rye bread or tortilla chips

Heat oven to 350 degrees. In a small bowl, stir in ranch, yogurt and cheese. Stir in artichokes, spinach and onions. Spoon into non-greased 1 quart casserole. Cover and bake 20-25 minutes or until warm. Serve with crackers, rye bread or tortilla chips. D-E-L-I-S-H!

Weight loss takes time!

You can do it! Weight loss takes time. Gaining those extra pounds or inches didn't happen overnight. If you are making positive lifestyle changes, it will come. Be patient. If you happen to slip up at a meal or even a whole day, it's okay. Just forget about it and move on because you can get back on track at the next meal. Be sure to reward yourself for your efforts. A simple pat on the back, manicure or CD will remind you of all of your hard work.

Back to basics!

My weight loss journey hasn't been easy. I've had to reteach myself some things that I had forgotten. Some of these tips can be done very easily. Others may take a while. If you incorporate this in the whole household, it will help everyone!!

- I try to limit soda and alcohol.
- I like to use veggies in my meals. I like the frozen steamers. They are great. Five minutes in the microwave and they are done. So many kinds too.
- I switched to Pam and Extra Virgin Light Olive Oil for my cooking.
- Make the grill your friend!
- I am mindful of portion sizes. I've made it a habit to read the labels.
- I use a salad plate instead of a dinner plate.
- I switched from regular to whole wheat pasta and rice.
- I've tried to eat more chicken, turkey and fish instead of a red meat.
- I drink 8-8 oz glasses of water a day.
- I make broth based soups...they are filling and really good this time of year
- If I have a salad, I make sure that I am not loading it up with bad stuff...moderation is key.
- I switched from white bread to whole wheat bread. If I get tired of bread, I'll have a whole wheat English muffin or whole wheat wrap.
- exercise at least 5 times per week. I love my Beachbody tapes!!!! We even have a kids one and one for older folks!!
- I eat 5 meals per day(3 main meals and 2 snack) based on my recommended caloric intake.

Do you have the support that you need?

For anyone who is trying to maintain a healthy lifestyle, especially those who are looking to loose weight, it is important to have a support network in place. Take a look around you. Is there a friend, family member or co-worker that wants to loose also? What about an online buddy? There are many sites out there that offer message boards for free. Being able to get the encouragement and support from another individual may keep you motivated. Not only will you share your experiences with them but they can share with you. If you would like the support of an online buddy, please let me know. I'd be more than happy to help you on your journey!

Want a chance of winning $25,000??????

It's the start of the 2009 Million Dollar Body Game.

This year, EVERYBODY, not just Club members, are eligible to enter to win up to $25,000!

To enter:

Make sure your "before" and "after" photos have been submitted and approved for your profile.

Click the "Enter the Success Story Contest" button on your profile page.

Tell us your story and upload any additional photos you'd like us to see. Remember to thank your Coach for supporting you! Want more information? Check out the Official Game Rules and work out in WOWY® every day so you can win!

Light & Easy Appetizer!

Need a Light & Easy Appetizer to take to a Holiday Party? Here is one that won't last long!

Pepperoni Dip

2 cans 98% fat free cream of celery soup
2 blocks fat cream cream cheese
3 oz diced turkey pepperoni

Place all ingredients into crock pot and blend. Served heated on reduced fat butter crackers or cracker of choice. If you want to splurge, it goes well with slices of french bread.

Setting Goals

Setting positive, realistic goals for yourself will help you stay committed on track. Your goal can be dropping a clothing size, reducing your waistline by an inch or drinking 8-8 oz. glasses of water everyday. Even small changes should be celebrated. Think about your main goal and then break it down. For instance, my goal for this month is to loose 3 total inches. I don't care where but would like to see an overall loss. What are some of your goals for this month?

S-T-R-E-T-C-H

Have you stretched today? Stretching is important both before and after a workout. What are some of the benefits?

Here are a few:

- Fatigued, tight muscles are less capable of performing the skills/movement required, stretching helps loosen you up.
- Stretching can help prevent injury by aiding recovery and decreasing soreness.
- Stretching ensures that your muscles/tendons are in good working order. The more conditioned they are, the better they can handle the stress of your sport and exercise.

Remember to S-T-R-E-T-C-H!

Check out my new website!

Check out my new website here. It is a work in progress so please excuse the "construction."

Phase 2 of the Holiday Challenge Begins today

Need a little challenge? Want to loose instead of gain this Holiday Season? Here's the challenge that will help you do it.

Ro's Angels Holiday Challenge

Phase 2 is today through New Years Day.

All Holiday posts are considered ON-TOPIC during the challenge. Anyone can join us!!! Spread the word to your friends, family, and co-workers. This can be the perfect, fun way to introduce them to Beachbody! This could be the catalyst to help change their life!

Rules:
1. Shoot me an email if you are doing the challenge to be added to the list
2. Post one realistic goal (lbs to lose, inches to lose, body fat to lose, etc)
3. Take vitamins daily
4. Drink 8 glasses of water daily
5. WOWY 6 days/week
6. Post daily meal plans (even on the weekend) and include accountability for vitamins, water, wowy from the day before in either The Cafe, the Si6 Newbie thread, or the BBST Newbie thread.
7. You are allowed one cheat day per week and one cheat snack per week.
8. Post at least one holiday-related tidbit per week (more are fine and very welcome) in either The Cafe, the Si6 Newbie thread, or the BBST Newbie thread ...a recipe, a gift idea, a fun craft, a tradition, etc.

Prize: If you start the challenge on Dec 1 and meet your phase 2 goal and all the rules by the end of phase 2, you will be entered in a random drawing for a Ro's Angels or GoFitCoach T-shirt. Angels, except Ro, are allowed to participate in the drawings if they meet the criteria. ***Be sure to visit all 3 threads to see the variety of holiday-related posts. You just may find that recipe, craft, or gift idea that is PERFECT! Let's make this holiday season fun...and continue to get fit and healthy!!!!

Want to participate? Be sure to email me at laura@exercise2day.com so that you can be entered in this challenge and I work with you to develop your goals and cheer you on.