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I've been catching up on watching episodes of the Biggest Loser the past few days. I had been pretty ill since the beginning of October and I haven't been able to get on the treadmill to watch my recorded shows. Today, I got caught up on the second and third episodes.

Like Jillian, I couldn't help but notice that all the women contestants finish in the lower half of the weight loss spectrum. What is up with that? Granted, the men have a lot more weight to lose. But percentage wise, you would think the numbers would be closer.

Sure, it could have something to do with the fact that in general, women store more fat then men. Women need the excess fat to support their reproductive systems. Lucky us.

But perhaps it has more to do with the fact that women just can't accept that they deserve to change themselves for the better. Many women try to be everything to everyone and that can hurt their wellness. To be a happy, healthy person, you need to care for yourself first. The men, knowing that they have been given a gift to get to where they are on that campus, take it and run with it...thinking of no one else but themselves.

It just killed me to listen to Tina say that she wanted to go home. She was ready to quit. I'm more than certain it had nothing to do with the family vacation that she claimed was already planned...rather she looked around that room, at all the others younger than her who were there and though that she didn't deserve to be there. Everyone else comes first. She comes last.


Or perhaps she, as many women, is fearful of who she might become. These women fear that people may not like them anymore, or may not accept them into their "circle" if they change too drastically. Well I have news for them. If that happens, then let it happen. Those people...that "circle" of people...was obviously holding you back. They were keeping you from realizing your potential and reaching your goals. 

I know, that when you do commit to make the change, there will be new people in a new circle that will support you, and will applaud you, and will love the new you. Plus, I'm sure that there will be some in your old circle who will do the same. And perhaps you, yes YOU, will give them the courage to change themselves. The ones that don't? Well, good riddance.


The whole process begins with YOU. You need to accept that you DESERVE good health and happiness. Once you realize that, the sky is the limit.

When you start a life changing journey, it can be hard to force yourself to rest...especially if you are seeing results on a regular basis. Your body becomes re-adjusted to a new lifestyle and taking a break seems foolhardy. But I have learned a few things on my journey west, both literally and figuratively. Many may disagree, but I'm here to tell you that we are all different, and finding the right balance is crucial, and completely personal.

A few weeks prior to our RV vacation, I had been experiencing uncomfortable pelvic pain. It was kind of hard to explain to my doctor, but as soon as I mentioned my workout routine and how and when I was feeling the pain, she asked "Is it P90X?"

"....yes!" I answered, quite surprised.

"Yep, I've seen this before. How long do you break between rounds?"

I was quite embarrassed to admit that I don't. Even though I know I should. I had just completed three rounds of the workout...PLUS an additional few weeks, because I knew this vacation was up and coming. I wanted to get ahead of myself.

I was grateful to find out it wasn't a hernia, or ovarian cysts, but rather a pulled muscle. The one that attaches my "six-pack muscles" to my pubic bone. It isn't a large muscle, and can easily be injured with alot of strenuous exercise.

"I recommend taking a break." my doctor added.

Quite frankly, I got a bit scared. And a bit down. I managed to get the last few workouts in before the trip, struggling through the pain. I packed some workout stuff just incase...a few DVD's, some 5 pound weights, all my Shakeology packets and P90X bars. I figured if all else failed, I'd at least have my magic shakes.

The first day or two was easy. But suddenly the shit hit the fan. I was eating too much, feeling sluggish, and completely guilty for doing nothing but sitting in the passenger seat of a moving RV. I managed to get some walking in that evening, doing some laps in the swimming pools as my kids enjoyed themselves, and began voicing my insecurities to my husband..my wise husband...who always thought I had a bit of an addiction to exercise. Although I wouldn't call it an addiction. Not completely...but close.

He said, "You are on vacation. Take it...enjoy it. You know that when you return, you will be right back in your routine. Sure, you are getting a little behind. But I know you. You will be back to yourself in a month or less. Don't sweat it."

So, I swallowed hard. And after some serious thought, I haven't. I did, however, watch my eating a bit more closely...and didn't sweat it when my sister-in-law made an awesome meal. Instead, I enjoyed the food and the company and reminded myself that I'll be home soon enough. And since I have vowed never to go back to my old ways, returning to my routine will be easy enough.

As for my belly pain, it is completely gone now.

Sometimes the breaks do pay off. Sometimes it helps you to realize how strong of a person you really are. You need to be strong to make the commitment, but you have to be even stronger to admit that you need a break.

And in the end, vacations out west can be a bit of a blessing, taking the time to enjoy the open sky, the fresh air, and the power to be
...or not to be
...for a little while.

15lb Two-arm Tricep Kickbacks? Really? I'm so amazed at what this little 5'4" body can do these days. As I round out Round 3 of P90X Classic, I'd like to share some of my numbers from my feeble beginnings to the present day. Before I started P90X, I did have 6 months of ChaLEAN Extreme under my belt, so I wasn't totally raw. But the changes thus far have been pretty amazing.

Each P90X muscle workout consists of 24 exercises. Some, like Shoulders and Arms, have 12, but they are repeated to make 24 exercises in total.  I just reported one set of numbers here. Also, I have Blowflex Select-Techs which is why my weights are in half-pound increments. In some cases, my weights doubled. In others they increased by up to a third. But all in all, the gains have been tremendous. No, they aren't 20s and 30s like Tony's...but they are pretty good for a girl!

Alternating Shoulder Presses      Week 1               Week 38
                                                 12@12.5 lbs         11@17.5 lbs

In & Out Bicep Curls                 Week 1               Week 38
                                                 12@10 lbs            16@12.5 lbs

Two-Arm Tricep Kickbacks      Week 1               Week 38
                                                 12@7.5  lbs           12@15 lbs

Deep Swimmer's Presses           Week 1               Week 38
                                                  9@10 lbs             11@15 lbs

Full Supination                           Week 1               Week 38
Concentration Curls                   12@10 lbs           12@15 lbs

Chair Dips                                 Week 1               Week 38
                                             13 (bent knees)      25 (Straight leg)

Upright Rows                             Week 1              Week 38
                                                12@12.5 lbs        12@17.5 lbs

Static Arm Curls                         Week 1              Week 38
                                               16@7.5 lbs           16@12.5 lbs

Flip Grip Twist Tricep                Week 1              Week 38
Kickbacks                               10@7.5 lbs         12@12.5 lbs

Two Angle Shoulder Flys           Week 1               Week 38
                                                16@5 lbs            16@10 lbs

Crouching Cohen Curls              Week 1              Week 38
                                                10@10 lbs          12@15 lbs

Lying Down Tricep Extensions   Week 1               Week 38
                                                 10@7.5 lbs        14@10 lbs

In & Out Straight Arm                Week 1               Week 38
Shoulder Flys                             16@5 lbs            16@8 lbs

Congdon Curls                           Week 1               Week 38
                                                  12@10 lbs         10@15 lbs

Side Tri-Rise                              Week 1               Week 38
                                                     14                         22


You see! You can teach an old dog new tricks. Want to try for yourself? E-mail me at Theresa@theresasfitclub.com.

Here are 10 steps to help you kick off summer on a healthy, fitness-forward note. (Thanks to Jorge Cruise for this great article!)

Step #1: Identify Your Goal
All my successful clients share at least one trait: They plan their goals. It's not enough to just say “I want to lose weight.” You need to outline steps to your goal.

So I want you to take out a notepad and write down these two things: How many pounds do you want to lose? By when do you want to lose this weight? (Divide how much you want to lose by two – losing two pounds a week is healthy and recommended by doctors.)

Committing to a date may sound intimidating, but it will set you on the path to change.

Step #2: Believe
Believing in yourself will give you a big advantage. My clients who have lost weight believed failure was not an option for them. They were able to envision a new life filled with health, energy and vitality.

Step #3: Make It a Lifestyle
If you try a new fitness or eating plan that isn't sustainable, you won't see lasting results. You have to think of eating smarter or exercising as part of your way of life – a better life.

Step #4: It's Never Too Late
As we get older, we may think it's too late for us to change our health habits. But it’s never too late! Many of my clients are in their 50s and older.

You can take charge of your health and energy today. It's not about age, but making smart choices. About 80% of your wellness success will come from what you eat and drink. No matter your age or level of fitness, you can make smarter eating choices starting now.

Step #5: Thinking Negative Thoughts? Oops!
As difficult a lesson this is, you must first accept your body – with all its quirks and inconveniences – before you can change it. Take a moment to reflect upon your feelings about your body. Often, when I ask my clients to do this, a slew of negative thoughts crosses their minds.

Nasty thoughts can unravel your best intentions. They erode your self-confidence and motivation to succeed. You must get past them to experience true, lasting results.

So when you find yourself thinking something bad about yourself, just say “oops” out loud. It may sound silly, but it’s a great reminder to stop negative thoughts in their tracks and return to positive thinking.

Remember, your body is a precious gift!

Step #6: Harness the Power of Frustration
Frustration can create a powerful desire for change. In fact, it’s one of the most valuable motivational tools. Think about how being unfit has cost you, whether in your career, intimate relationship or family life. How many activities have you missed because you physically couldn’t do them? How often have you stayed home because you felt too ashamed or embarrassed about your body?

Be honest with yourself. Explore every aspect of your life in which inactivity and overeating has held you back. Then pick up a pen and let your dissatisfaction tumble onto the pages of your journal. (If you don’t already write in a journal, start one!)

Once you’re done, you’ll have the genesis of your success in front of you. Use it to propel you toward your goals.

Step #7: Start Your Day with Sunshine
Open your curtains when you go to bed at night. That way, your room will become gradually lighter as the sun rises, slowly arousing your body and mind out of sleep. You’ll be alert long before your alarm clock sounds – no more waking up to that annoying buzzer! You’ll awaken happy, refreshed and ready to start the day.

Step #8: Cut Back on TV-Watching
All of us have what I call a Loser Zone, where we spend way too much time. You fall into this zone when you do something that produces no significant improvement in your life.

Can you guess what the #1 Loser Zone activity for Americans is? If you said watching television, you’re right!

The average American spends 30 hours a week staring at the boob tube. You may enjoy zoning out to your favorite shows, but think how much you could accomplish with that time. Even if you just cut your daily TV time by one hour, you’d have seven extra hours a week.

Step #9: Hang with the Right Crowd
Surround yourself with happy, successful people whose goals you share. We tend to emulate the behavior of the people around us, either consciously or subconsciously. If you spend time with fit, health-conscious people, you’ll be inspired to adopt their ways. That doesn’t mean you shouldn’t spend time with friends whose habits you don’t admire; just wisely choose when and where you socialize with them.

Step #10: You're Not Perfect – So Stop Trying to Be!
Perfection is not only unrealistic, but it’s also a huge burden. Perfectionists may start out with the best intentions – wanting to better themselves or their situation – but they end up as control freaks. When something minor goes wrong, they feel like it’s the end of the world. This creates a level of stress that’ll drive anyone batty!

When it comes to your body, you need to learn to accept your imperfections.

Maybe you compare yourself to glossy photos of supermodels. Guess what? They’re airbrushed to look perfect. In real life, they have imperfections, problem areas and bad hair days just like everyone else. So remember: Nobody’s perfect… and that’s the beauty of it.

Visit jorgecruise.com for more smart choices you can make to start living a healthier life.

Are uncomfortable talking about this subject? Maybe the fact that I'm even discussing it is making you uncomfortable. Maybe you are just plain uncomfortable because you aren't regular. Have you ever thought about it? Have you ever been envious of someone, like your spouse, because they go to the bathroom like clockwork every day? Have you gone to bed bloated and gassed up...just feeling awful? Have you woken up with a pooch over that waistline and wonder what you can do to get rid of it? Do you think you are destined to live like this forever?

I used to think this. I thought that my gassiness and bloating was just part of who I was. I never envisioned myself in low cut jeans or a bikini because I honestly thought that pooch was permanent.

I had discussions with my doctor about my irregularity. I discussed it with my gynecologist. I even discussed it with my mother. My doctor suggested more water (I already drink gallons a day). My gynecologist suggested more fiber. But all fiber did (the grain kind) was gas and bloat me up even more! My mother says most women are irregular because we don't take the time to do our business. We are so busy running around for everyone else that even taking the time to go to the bathroom seems selfish. I'm inclined to believe what mom said has some truth to it. But, to get to the place where you should take the time to go, means that you need to have the urge to go!

It's crazy that all this time, I figured it was just how my system worked. I ate what everyone else did. I was active, but not the way I am now. I sat a lot because I work at a computer. I was lucky to have that bowel movement at all. In fact, sometimes it took 2 or 3 days! It was no wonder I was so cranky. After all, what can't be digested by your body is supposed to come out the other end. It is what your body doesn't need or can't use. It is your body's garbage. Imagine garbage sitting in your intestines for 2-3 days at a time. Imagine how toxic your body becomes. Imagine how sick you could get. Imagine how awful you could feel.

But maybe you do. Is this you?

The workout regimen I began last year seemed to help. I kept it up. Sitting at a computer upwards of 8 hours a day was not helping. Moving an hour or more a day made it better. I started a change in my diet. I ate fresh, cut out the packaged meals, indulged in more fresh fruit and vegetables. I spread out the protein throughout the day instead of eating it all at once. It got better still. Then I found Shakeology and read about the benefits that it offers. I had to try it! Besides, it is mainly fruit extracts which contain natural fiber...not the insoluble ones that are found in packaged and processed foods. For me, my life turned around. I became regular. Everyday ended with less bloat...less gassiness. Every morning started with a flat belly. My mood changed. My energy changed. Getting the toxins out of your body on a daily basis has changed everything!

Now I do even more. I cut out the dairy. I limit grains and breads to almost nothing. I get my fiber from natural sources, like fruits and vegetables or nuts, even herbal teas. There are other sources out there. So if you suffer from this ghastly (pun on words) phenomenon, I suggest you try these five things:

1. Move!
2. Eat fresh. Limit dairy and grains
3. Fill yourself full of fluids...water and tea is best.
4. Drink Shakeology.
5. Don't accept irregularity as being regular.

And for more information, check out this article about fibrous foods.

It'll change your life!

When you've been sedentary and have a lot of weight to lose, starting an exercise program can seem like a near-impossible goal.

Large folks face some unique challenges when they're trying to be active, ranging from limitations in their movement to finding clothes and equipment for exercising.

Yet the road to a healthier lifestyle must include some kind of physical activity along with a healthy eating plan. It's possible to lose weight by diet alone, but far from ideal. And research shows that people who've managed to lose large amounts of weight and kept it off tend to be regular exercisers.

The answer is to think of these challenges as hurdles, not roadblocks. And remember, the first step is always the hardest.

It's also important to find activities that work for you. You don't need to run marathons to gain the health benefits of physical activity! All you need to do is start moving, and gradually your fitness level will improve. As you lose weight, you'll be able to do more each day.

So take baby steps, and keep in mind that every little bit helps. Most people never regret getting physical activity, but they do regret it when they don't.
Benefits of Fitness

There is no question that regular physical activity is good for you and makes you feel better. Not only does it help you burn calories to lose weight, it reduces the risk of conditions like heart disease, stroke, blood pressure, and type 2 diabetes.

Physical activity improves your strength, muscles, bones, and coordination. It improves your quality of life, making it easier to do simple things like walking up a flight of stairs, tying your shoes, or sleeping. Exercise also has many psychological benefits: It helps you feel better about yourself, improves your mood, and allows you to better cope with stress.

Still not convinced? Research shows that the least fit individuals gain the greatest benefits when they improve their fitness levels.

Exercise is one of the best things you can do for your health, especially if you are sedentary.
Activities for Any Size

Walking is one of the best, and simplest, weight-bearing activities you can do. Dancing is an alternate form of walking that kicks it up a notch. Some good non-weight-bearing activities include water aerobics, swimming, riding a stationary bike, lifting hand weights, and doing stretching exercises. And don't discount activities such as house cleaning, gardening, and washing the car, all of which qualify as physical activity. Whatever activity you choose, go slowly, and start by warming up your muscles with simple movements such as marching in place and swinging your arms.
Here are 10 simple tips to help get you going:

1. Attitude is everything: "I think I can, I think I can." Believe in yourself, and know that every little bit will add up to big results over time.
2. Set realistic goals. Start by walking 5-10 minutes a few times per week, then build on your success.
3. Don't think all activity has to take the form of an actual workout. Move more whenever you can. One of our members works more steps into her routine by pacing while she waits for the microwave.
4. If you can tolerate weight-bearing activity, strap on a pedometer and leave it on throughout the day. Strive to take more steps each day.
5. Schedule mini-breaks of 10-15 minutes of physical activity throughout the day.
6. Only do as much as you can handle comfortably. If you have physical limitations, check with your doctor before starting any fitness routine.
7. Try different movements and activities to find things you enjoy.
8. Turn on some tunes. Listening to music can get you going.
9. Enlist the support of a buddy. Being active is always more fun with a friend.
10. Track your activity progress in the notes section of your journal.

No matter what fitness level, feel good about yourself and what you are able to do now. Don't beat yourself up if you cannot do a certain activity, just try again next time -- and be proud of yourself for trying!

Now, brush off that exercise bike gathering cobwebs in the basement and make a commitment to increase your activity level, even if it's only a few minutes a day. Make physical fitness part of your daily routine. And don't forget to have some fun!

This article is from the WebMD  Feature Archive