Grand Plan Stan/Stella

By Tony Horton

So you want to be fit and lean and you want all the news on how to get there. Well, I'm your plan man. Your plan must be simple. Exercise and eating right do not have to be convoluted. You just need a philosophy for getting there. Here are a few tips to help you on your journey:

1. Know ahead of time when you're going to work out. Write it on a calendar (I'm old school . . . that's what I do) or in your PDA and get into the Beachbody® virtual gym, WOWY® (Work Out with You), to be with a group of committed people. Schedule out the whole month in advance!

2. If you really want results, you have to stop with the FOOD PORN. Remove the porn from the house and buy fruits, vegetables, whole grains, and lean proteins. If switching over makes you feel deprived, then do what I do—I call it the 90/10 Plan. Ninety percent of the food I eat is in the top two tiers of Michi's Ladder. The other 10 percent of the time I dip into Michi's basement. I stay away from grease, fat, and salt, but I do relish in the sweet side of life. Can you say chocolate chip cookie? Another plan is the 50/50 plan. This is for people who have been eating poorly at every meal for years. Your job is to clean up your act just half the time while sticking with the old ways for the other 50 percent. You have to decide ahead of time which meals are clean and which are PORN. Three meals a day, seven days a week makes for 21 meals. Make 11 of them healthy (you know what that looks like) and keep the rest ugly. This plan will improve things immensely for many of you. The hope is that over time, the 11 good meals become 12 and 10 bad become 9, etc.

3. If you really struggle with your healthy diet, start writing down what you eat. Try this for just three weeks. Buy a small note pad or some 3" x 5" index cards and start keeping track of every morsel. Grade yourself at the end of each day. Healthy foods get no grades while junk/porn gets a negative number. That blue cheese dressing in your healthy salad gets a negative 1. Add bacon bits and you're at a negative 2. On a 1 to 10 scale, 8, 9, and 10 are best. Below 5 means you've been cheating all day long.

Self-improvement doesn't have to be complicated. Your simple plan is to schedule workouts so that you can stay consistent and find a food philosophy that works for you.


*Tony reference Michi's ladder. If you need a copy of this, you can join the Beachbody commnuity for free at my website, www.exercise2day.com or shoot me an email.

New Team Beachbody site

The new and improved Team Beachbody website is coming your way very soon. Check out some of the changes that will take place.

Is Beachbody a Pyramid Scheme?

For those of you that know me personally, you know that I have dabbled in direct sales for a few years now. Until last year, did I find a company that truly was my calling. It's held me accountable with my own weight loss and fitness goals. So many times, I probably would have given in but knowing that I have over 150 clients and many more family members, friends and prospects who are looking for me to help them, has kept me motivated to keep plugging away and keep exercising, taking it one day at a time. I finally found that exercise can be fun if you find the right things to do. Beachbody has given me that! For those of you who have wondered if Beachbody was a Pyramid Scheme or not, this post may address some of your questions. If it doesn't and you still have questions or have decided that you too, would like to sign up as a coach, either email me directly at laura@exercise2day.com or go to my website at http://www.exercise2day.com. I, unfortunately, can not give credit for this post as it was forwarded to me without any information. I do thank who ever wrote it!

September 3, 2008 — Rich

I received a brilliant email yesterday from my top coach in Colorado, Mike Bent, and I absolutely have to share it with every one who thinks that BB is a pyramid scheme:

“My fiance and I were having a discussion the other day over a remark that one of her friends made. That remark went something like this “oh, that is just one of those pyramid schemes”.

One of our problems is dealing with the negativity surrounding the reputation of the phrases “pyramid scheme”, “network marketing”. “multi-level marketing (MLM)” or “direct selling business”.

First of all, the grand daddy of them all, Amway, went under very serious, expensive and prolonged investigation into this sort of activity back in the early 70’s. The results proved that Amway was not a “pyramid scheme” (which is illegal) and paved the way for the whole multi-level marketing industry that has boomed over the past 35 years.

In Quixtar’s (the current name used for the Amway distributor business) Business Rules and Regulations it states:

“A pyramid is a scheme in which an individual pays for the right to recruit additional persons into the scheme who, in turn, receive the same right to receive profits from recruiting others.

Three common elements of a pyramid scheme have been identified as: (1) a large, required initial investment or purchase of inventory: (2) direct payment for recruiting additional persons into the scheme; (3) heavy emphasis on recruiting additional persons, with little or no emphasis on selling products to consumers.”

Beachbody certainly has none of the above components of a pyramid scheme. Anyone who refers to Beachbody as a pyramid scheme is talking out of ignorance combined with obvious negative past experiences with MLMs in general or, perhaps, an illegal pyramid scheme. In fact, I was duped into one such scheme because the Chief Economic Advisor of the Reagan administration, Art Laffer of the infamous “Laffer Curve”, was on the Board of Directors of this company. That company did have several of the components mentioned above.

In fact, Beachbody is squeaky clean on this one as: (1) Beachbody has no required inventory, period; (2) there is no direct payment for recruiting in Beachbody, period; (3) Beachbody is all about products to consumers. In fact, on the last point, Beachbody is currently paying $90 million this year for new customers that it passes on to Emeralds and above. I am not aware of any other MLM that does this.

Another interesting fact is that Beachbody was not created to be an MLM. It was already a very successful company before adding a network marketing component. I am not aware of any other MLM company that has ever had such history before becoming a MLM. Are you?

There is no question that adding a coaching program was in the best interest of Beachbody’s customers. If you were the executive of Beachbody would you have created a coaching program with all the overhead of adding a coaching division within the company (the salaries of the coaches, office space, additional phone lines, computers, etc) where the employees true incentive was to keep his job. Or would you opt for the brilliance of the network of independent coaches where:

1. There is no additional employees with additional salaries
2. The only way a coach can be successful is to be a product of the system
3. Being a product of the system he/she is a few steps ahead of the customers and any new coaches that he/she sponsors
4. There is a non-salaried advocate of the company to create new customer activity and to advise existing customers of different or additional products to improve their fitness goals
5. Because, in essence, coaches get paid to be fit through the system of sharing, existing coaches will help the whole system grow. As the coaching network grows Beachbody will have a tremendous impact for turning around the greatest epidemics in the history of the US - Type 2 Diabetes because of a grossly overweight society.

Our opportunity is unprecedented. There has never been a greater need for a fitness and health system that works. And I have never been exposed to a fitness and health company that works as well as Beachbody. Most people will not get involved because it is a network marketing (MLM) company and/or opportunity. I believe the reasons they will get involved will be one of these:

1. To personally improve their physical appearance
2. To look and feel healthier
3. They were convinced that Beachbody has superior products to achieve their weight and fitness goals
4. Because a medical advisor or doctor told them that they must loose weight (this will be big soon with the coming Type 2 Diabetes product)
5. That they needed a motivation or reason to be fit other than number 4 above (I was in this category)
6. They want to be part of society’s weight solution instead of part of the problem
7. They want an at home business that makes sense
8. They like the idea of getting paid to be fit

It is my opinion that after someone is involved and really understands this company’s vision, that they will stay in this program for most of the above reasons.

The company desperately needs additional active coaches to succeed in its mission. In my opinion, that is why they are having current recruiting contests and, most importantly, that is why they are going to get new coaches the same way they know how to get new customers - infomercials.”


Here's another article I found earlier:

Fact:Beachbody is the 69thfastest growing company in the United States according to an article in Entrepreneur Magazine, March 2008.


Fact:Beachbody was started by Carl Daikeler and Jon Cogdon with $500,000 borrowed from family and private investors and is now a $250 million company that spends $90 million on marketing annually.


Fiction:Becoming an Independent Beachbody Coach is a get rich quick scheme.


Fact:With a modest investment of time, it takes about four months to start making money and then only about $100 a week to start.When you invest more time, you make substantially more money.


Fiction:Beachbody coaches are part of a pyramid scheme - a non-sustainable business model that involves the exchange of money primarily for enrolling other people into the scheme, usually without any product or service being delivered.


Fact:Beachbody coaches market fitness and sell products from their own websites and are rewarded for encouraging people to become members of the Team Beachbody Club,get commissions on the fitness products that they sell and can build a business team where everyone is rewarded for their efforts to promote fitness, weight management and improved quality of life.Network Marketing is a business distribution model that allows a parent multi-level marketing company to market their products directly to consumers by means of relationship referral and direct selling.


Fiction:You have to spend a lot of money to be an Independent Team Beachbody Coach.


Fact:It costs $47.99 to become an Independent Team Beachbody Coach and then $14.95 a month if you decide to continue being a coach.There is no other cost for becoming a coach and the $14.95 monthly fee pays for your own coach website and e-commerce fitness product and supplement store.


Fiction:All that you have to do is sign up to be a coach and you will start making money.

Fact:Like any other business (each coach has their own coach business center) you have to work to make money.The more effort you put in, the more money that you will make. Beachbody helps you make money by providing a wealth of information and resources including live and recorded conference calls explaining the company and providing ideas on how to be successful, business building videos, product training sheets to familiarize you with all of the products, success stories, downloadable materials, access to everyone in the management of the company and most of all, your own personal coach to help you build your business.

Fact:The top coach in the company, a now retired school principal, in his first year (which is also the first year of the Beachbody network marketing business model)earned $305,938.00.

Eating Healthy!

For many of us, finding something to eat that is good and healthy can be a challenge. One of the things that I love most about summer is using my grill and finding different spices or herbs to use on the meats and vegetables that I cook. Check out these steak and chicken kabobs that we had on Memorial Day.



My simple herb garden has all of the things that I use frequently! Chives and cilantro. I love those two more than any others. There is also Morgan's cucumber plant in there on the bottom right. An herb garden can be composed of anything and be kept in or outdoors.


Right before putting on the grill. Bailey helped prepare these. We used steak, chicken, onion, peppers and brussel sprouts. Yes, brussel sprouts and my kids ate them....so proud!


Almost done! Used a little olive oil and some fresh herbs from my herb garden and some spices to season. This was a great meal! Thanks Bob for being the perfect grill master!

Happy Memorial Day!

To all of the men and women who have sacrificed their lives for my freedoms, I salute you and THANK YOU!

Italian Bean Burgers

1 lb. canned black beans, rinsed and drained
2 cups cooked brown rice
1/4 cup minced onion
3 Tbsp. tomato paste
1 tsp. dried oregano
2 tsp. dried basil
1/4 cup Parmesan cheese

Combine all ingredients in a large bowl and mash until beans are completely pulped and everything is well mixed. Form into 8 burgers, each about half an inch thick. Place burgers on lightly oiled nonstick skillet, flipping several times. Cook for 10 minutes or until browned.

Preparation Time: 10 minutes
Cooking Time: 10 minutes

Nutritional Information: (per serving)
Calories: 111
Protein: 5 g
Fiber: 7 g
Carbs: 19 g
Fat Total: 2 g
Saturated Fat: 1 g

Softball is here!

School is coming to a end for my girls and with that, comes girls softball. They have a great time playing it and I enjoy watching them. This activity is fun and helps keep them active and entertained through most of their summer vacation. The downfall of it, is that their games are typically a few times a week and right after I get off from work. This means that I have a limited amount of time to prepare and cook dinner for my family. It's not unheard of to hear of other families who are struggling to find something quick and easy to eat. I am always looking for ideas and suggestions to be able to share or implement within my household. Since I focus on eating healthy, I try to avoid fast food restaurants not only because of the "cheat" potential but because of the cost. I think you can find healthy alternatives but not as good as a home prepared meal. In general, planning is essential, just like with weight loss. Plan tomorrow's dinner tonight and even better the whole week's worth, ensuring that you have the ingredients and the time to not cheat yourself and your family of a delicious meal instead of a greasy burger and stale fries.

See what all the talk is about...

Want to be your own boss? Want to lose weight and get paid to do so? You won't want to miss this business opportunity where you can do all. We will be discussing how you can become an Independent Representative, compensation and ways to earn trips and additional incentives. Join me in the MomChats Business room 8PM EST/ 7PM CST/ 5PM PST here.

3 Ways to Beat the Late-Night Munchies

By Debbie Siebers

How many times do you work hard all day, eat right, and then ruin your entire day by breaking down late at night? Realize that by eating late at night you are truly eating your chance for weight loss. Don't sabotage your hard work for one quick fix at the worst possible time. Before you eat that late-night snack, take a minute to consider the pluses and minuses, and how much happier you'll feel in the morning if you commit to the willpower to not indulge. Here are three things that can replace your late-night cravings:

1. Herb tea. It's warm, satisfying, and will help you sleep, plus it has zero calories!

2. Meditation. Take a couple of minutes to sit, breathe, and quiet your mind. You might be surprised to find your cravings melt away.

3. Stretching. This not only helps your body unwind from the day, but it also puts you in tune with your body and what it really needs. After stretching, your body feels relaxed and connected, and usually the last thing it wants in this state is food.

"I'm Done with Diet Pills!"

Last week, I was reading an article in the latest edition of Good Housekeeping. (If you don't get this magazine, you should as there is some really cool stuff in it.) It was called "I'm Done with Diet Pills!" and it told the story of 5 remarkable women who decided to give up the diet pills that they had been using and how they lost their weight. They lost 412 pounds total in doing so. What was great about the story is that they did it the old fashioned way. Each woman chose the best meal plan for her lifestyle and then started exercising.

I think that for those of us who have tried diet pills (I think I've tried them all) that we wanted weight loss so bad that that we were willing to a chance and spend a small fortune to get those results. Looking back and hearing several horror stories, I am so thankful that I stopped. Not just for my own health but for my family who may have had to deal with a possible unfortunate situation. Since switching to a healthier lifestyle, one that has involved better meal plans and exercise, I feel better, look better and know that I am doing it the right way.

If you or someone you know is taking diet pills to achieve certain weight loss goals, please know that I am here to help. I can provide sample meal plans and exercise routines to do it in a healthier way. I'm just a click away!

Flank Steak Pin Wheels

This dish is amazing! Great for any lunch or dinner. Enjoy it with some fresh grilled veggies.

Makes 4 servings

ACTIVE TIME: 40 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Moderate

2/3 cup sun-dried tomatoes (not packed in oil)
2 cups boiling water
1 pound flank steak, trimmed of fat
1 clove garlic, minced
3 tablespoons light herbed cheese spread, such as Boursin (see Variation)
1 cup baby spinach
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground pepper

1. Preheat grill to high.
2. Place sun-dried tomatoes in a bowl; pour boiling water over them and let steep until softened, about 10 minutes. Drain and chop.
3. Meanwhile, place steak between 2 large pieces of plastic wrap. Pound each side of the steak thoroughly with the pointed side of a meat mallet until the steak is an even 1/4-inch thickness.
4. Rub garlic all over one side of the steak. Spread cheese lengthwise in a 3-inch-wide strip down the middle of the steak. Top with the sun-dried tomatoes and spinach. Starting at one edge of a long side, roll the steak up tightly, tucking in the filling as you go.
5. Carefully rub salt and pepper all over the outside of the steak roll. Turn the roll so the overlapping edge is on top. Push 8 skewers, evenly spaced, through the roll, close to the overlapping edge to hold the roll together. Slice the roll into 8 equal portions, roughly 1 to 1 1/2 inches thick, with a skewer in each. Lay the slices on their sides and push the skewer through so it sticks out about 1 inch.
6. Oil the grill rack (see Tip). Grill the pinwheels 3 to 4 minutes per side for medium-rare. Use a spatula when turning them to prevent too much filling from falling out. (Don't worry if the ends of the skewers burn. They will still hold the pinwheels together.) Remove the skewers; let the pinwheels rest for 5 minutes before serving.

NUTRITION INFORMATION: Per serving: 226 calories; 9 g fat (4 g sat, 3 g mono); 46 mg cholesterol; 7 g carbohydrate; 27 g protein; 2 g fiber; 332 mg sodium; 278 mg potassium.

Source: Eating Well

Laney's Weigh In

Tuesday evening was Laney's first Weigh in and I was glad that we went, especially after consulting with the vet. We got to the office a few minutes early and I let her sniff around as usual. Looking back, it was probably a mistake. When it was time to go in, she refused. I could tell she did not want to be there. She wouldn't budge when I tugged on her leash and called her name. I had to pick her up and take her in.

When we got into the office, they weighed her and I found out that she had gained 5 pounds from her last appointment. Because she takes prescription medicine for her allergies occasionally, some of her weight gain could be attributed to it. Regardless, she is overweight and we need to take precautions so that she is healthier. Just like people, excess weight can affect the body's joints, sleep habits, breathing, etc.

The Doc came in and we talked about her new feeding routine. We were given a sheet containing the recommended calories she should consume each day. I'm going to try adding in some veggies to her dog food too to help fill her up. She doesn't have a lot to lose but enough that places her in the overweight category. I think that in the beginning, this will seem like torture to her and it will break my heart to see her beg but in the long run, her body will adapt. Just like mine has.

Also, at this appointment, the Doc gave her a check up and informed us that Laney's ears were extremely irritated. The is not uncommon for Cocker Spaniel's. We have our work cut out for us. There are ointments to help fight the growth of bad bacteria and then a solution to keep her ears cleaned. If left untreated or not taken care of properly, surgery would be inevitable.

I am so glad that we went! I would hate to put her in a situation that we could very easily take care of. So, I've got a few things that I am working on with her and I think that we are going to make it through all of it. The family is on board with helping me get her back into shape and we're working on getting her ears healthier too. I'll be sure to tell you how her diet works. I'm very excited that my little babe will be back to her old self soon.

Need accountability?

One of the secrets to keeping weight off may be attributed to being held accountable. In a recent study, scientists at the University of Florida in Gainesville found that women who received bi-weekly follow up counseling after their diets ended, either by phone or in person, regained significantly less weight after one year (three pounds verses nine) than those who got newsletters two times a week.

No matter if you just started a diet or have reached your goal, I can help. I coach people for FREE, working to motivate them and hold them accountable. My confidential appointments are for those clients that want one on one interaction and don't want to go it alone. I have the tools to help you succeed and will be with you during your journey. If this sounds like something you would like to take part in, please visit my website here and click the join button. It's FREE and you have nothing to lose.

My First Phase Results with ChaLean Extreme

Drumroll please.......

I took my my completed first measurements and compared them to the beginning of the program. During this phase, I lost almost 4 pounds and 2 inches. For some folks, this may not have been enough but I am ecstatic about these results. For years, I have had huge saddlebags on my thighs. They are slimming down. The muscles that I am building are making me look longer and leaner. Most of my inches lost came from my abdomen which is extremely important as fat around your mid-section is not healthy. I know that there are things that I can do better to see even better results and am working on that as I go. I must admit that this has been a hard program for me. There are times that I love it and times that I hate it. I'm making progress and seeing results so I'm sticking with it. The other thing about this and any other program is that you should at least try it for 90 days or workouts. Don't give up because you didn't loose as much as you had hoped for. Keep pushing play every day!

Can't Get No Satisfaction?

By Kathy Smith

Keeping a daily journal is important to reaching any fitness and health goal, and in my new program—Project: YOU™—participants track their hunger and satiety levels before and after each meal as part of their journaling. This helps them become more and more in tune with their body’s cues. Are you famished? Are you content and comfortable? Or are you overly full and uncomfortable? Recognizing when you’re satisfied is imperative to weight loss. If you’re still hungry after a meal, it could mean several things:

1. Your body hasn’t registered it's full yet.

2. You’ve eaten too quickly.

3. You’re dehydrated.

4. You’re shortchanging one of your food groups.

5. You're PMS-ing.

6. You’ve been skipping meals, or are not eating enough at each meal.

Log the contents of your meals and your hunger ratings before and after you’ve eaten. By reviewing your entries, you can help identify your eating and hunger patterns, improve your habits . . . and enjoy better results!

What is a mother...

To all you Moms out there, Happy Mother's Day!

What is a Mother

A heart that can hear
every unspoken need,
Wisdom to know
when to quietly lead,
Hands that reach out,
always helping and sharing–
A mother is caring!

Eyes that reflect
every joy that you find,
Arms to encircle,
but never to bind,
A talent for making
the most out of living–
A mother is giving!


A voice that can soothe
or inspire or delight,
A smile that keeps shining
when things don't go right,
An angel God sends us
from Heaven above–
A mother is nothing but
caring, giving and love.

Author - Unknown

Go out and enjoy your day!

Make it for Mom!

Mother's Day is Sunday and if you haven't had time to pick out something for your mom, I have some cool Beauty products that you can make at home for her. Using everyday ingredients from your fridge, you can make one or all of these items. Just put into a pretty jar or canister.

Pomegranate Body Scrub

1/2 cup pomegranate seeds
1/2 cup white sugar
2 teaspoons oil (vegetable, avocado or sunflower)
1-2 drops of your favorite essential oil (optional)

In a small bowl, combine sugar and pom seeds, and crush both with a spoon. Add oil and mix. The pomegranate will naturally scent the scrub, but if you want additional scent, add a couple drops of essential oil. Massage gently onto damp skin. There should be enough for a full body scrub. Rinse off.

Avocado Hair Mask

Half an avocado, masked
1/4 cup olive oil
1/4 cup sweet almond oil

Combine all the ingredients and mix well into a paste. Brush on wet hair, paying special attention to the ends, and let it sit a minimum of 30 minutes while you relax. Then shampoo and condition as usual.

Honey Bath

1 cup sweet almond, olive, or sesame oil
1/2 cup honey
1/2 cup liquid soap
1 tablespoon vanilla extract

Place oil into a bowl, then carefully stir in remaining ingredients until fully blended. Store in a clean plastic bottle and shake before reusing. Add to running bathwater.

Health matters for us all!

As you may or may not know, I have a 5 year old American Cocker Spaniel. She is my best friend and very special to me. We have a bond that can't be broken. She truly is my mini me.

Over the course of the last year, I have been focusing on my health but have forgotten about hers. I walk her, but not nearly enough. I give her treats on occasion but she prefers table scraps that my husbands gives to her and the cat's canned cat food over her own. So, with all of this food that she has been consuming and the lack of exercise, she has put on a few pounds. With health being a priority, she too, is going to get a beach ready body, just like her momma!

One site that I will continue to keep visiting of the cat/dog log. There is a lot of helpful information on it and I have applied several things already. And, over the next few months, I will be working with my Vet, to help her loose those few pounds that she must get off. I am going to monitor her food intake by cutting calories and walk with her regularly. I have to do this for her! She deserves it!! I'll be posting her success on here along with mine.

Low-Fat Meatloaf

Recommended by Kathy Smith

1-1/2 lbs. extra-lean ground beef
1 egg
1/2 tsp. chopped garlic
1/2 cup chopped onions
1/2 cup chopped green pepper
3/4 cup finely chopped celery
1/2 cup tomato sauce
1 cup dried breadcrumbs
1 tsp. Dijon mustard
1 Tbsp. dried parsley
Salt and pepper to taste

Preheat oven to 325 degrees. Mix all ingredients, shape into a loaf, and place in a loaf pan. Bake for about one hour. Depending on the shape and thickness of the loaf, you may need to cook it slightly longer. Serves 6.

Preparation Time: 30 minutes
Cooking Time: 1 hour

Nutritional Information: (per serving)
Calories: 225
Protein: 29 g
Fiber: 2 g
Carbs: 18 g
Fat Total: 7 g
Saturated Fat: 3 g

Walk It Off: Tone Your Trouble Spots

For those of you who are just starting to work out or want to try something different, walking may be key. Check out this Walking Program, compliments of Family Circle Magazine and the American Heart Association.

Walk It Off: Tone Your Trouble Spots
By Margit Feury Ragland

It's getting warmer, and we'll soon be wearing less and revealing more. That means it's time to add some strengthening moves to your daily walk. Try this workout every other day and eat right, and in a month you'll whittle your waistline, define those arms, shrink your backside, and shed about 8 pounds.

Our Body-Slimming Plan
A 30-minute workout
0:00-5:00
5-minute warm-up: Walk at a comfortable pace.

5:01-8:00
Speed it up: You can talk but only in short sentences.

8:01-11:00
Tone your arms:

Bench dips: Sit on a park bench, scoot your butt forward, and grab onto the seat. Slowly bend your elbows and drop your body downward until your triceps are parallel to the ground. Return to your starting position. Repeat 20 to 30 times.

Bench push-ups: Stand a few feet behind a park bench. Grab hold of the back of the bench with straight arms. Tuck your bottom in and think of yourself as a plank of wood. Bend your arms and slowly lower your body toward your hands. Repeat 20 to 30 times.

Pick Up the Pace
11:01-15:00
Quick steps: Return to your walk, moving briskly.

15:01-18:00
Tighten your tush:

Walking lunges: Slow down your walking speed and take a big step with your right leg. Lower your body down until your right knee is at a 90-degree angle. Pull shoulders back and tighten abs. Push off with your left leg and keep moving forward as you then lunge into the left leg. Repeat 20 to 30 times.

Calf raises: Find a curb or stable step. Stand so the backs of your feet are hanging off the edge of the step. Slowly drop heels down below the level of the step. Then, just as slowly, push all the way up onto your toes. Hold on to a railing or the back of a chair for balance, if necessary. Do 20 to 30 reps.

If these calf raises start to feel too easy, try doing them while balancing on just one foot.

18:01-23:00
Push it: You can hear your breath as you walk.

23:01-27:00
Cool-down: Slowly bring your breathing back to normal.

27:01-30:00
Flatten that belly -- you can do these on a rug in your home:

Scissor kicks: Lie on your back with your hands under your hips and buttocks. Keep your head on the floor. Raise your legs straight up in the air so your toes are pointed to the ceiling. Contract your abs and scissor your legs one over the other as you lower your legs down toward the floor. Keep your lower back on or at least close to the ground. Scissor down for a count of 8 and then back up for a count of 8. Repeat 10 to 15 times.

Plank: Lie face-down resting on your forearms. Push up onto your toes -- your body should be in a straight line from your head to your ankles. Contract your abdominals to prevent your rear end from sticking up in the air. Hold for 20 to 60 seconds. Lower and repeat 3 to 5 times.

Source: Originally published in the April 1, 2009, issue of Family Circle magazine.

Burning it Up!

On April 1st, I set out to start something that I had begun in January. It was ChaLean Exreme. Due to family illness and an illness of my own, I could not give the program my all and had to quit three weeks in. I supplemented my work out times with Ten Minute Trainer and Turbo Jam and loved every minute of it. Once I had everything under control, I could focus on comitting to a 90 day program. This week, I started the final week of the Burn Phase, the first month of the program. I can't wait to see what my results are when I do my 30 day measurements next week. I'm really anxious for a positive outcome. I can already tell the differences in my body. It's taken me a little longer than 30 days to complete the first phase but I am not going to be hard on myself. I'm going to keep moving and work hard!