myTrainer.com

Got up this morning, and decided to do a circuit. I haven't really done one before like this, but I figured I'd try it out.

Equipmen t Used:
55cm ball
65cm ball
JC Bands (Blue)

1) 10 pushups
2) 15 reachbacks (with JC Bands)
3) 15 Swimstroke s (with JC Bands)
4) 10 each side bends (with JC Bands)
5) 20 Russian twists. To do this, I used the JC bands, one in each hand, and pinned the 55cm ball between my arms to take pressure off my shoulders (saw this idea on a Jimmy Rollins video on Youtube)
6 ) 50 crunches, legs on the 65cm ball
7) 25 each oblique crunches, legs on the 65cm ball
8) 15 hamstring curls on the 65cm ball (not sure what they are called)

N o rest in between other than to reposition myself or the bands. Rested in between complete circuits.

Did two circuits, had to go to work.

Its 3 days and counting until I have my first home leave to the United States. I've  been living in Baghdad, Iraq in a compound located in the Red Zone, and I've found getting back into shape to be an extreme challenge since I've been here.

There is a weight room here, but its a bit dilapidate d. We have a cage with a smith and a plate loaded lat tower, a bench with an olympic bar, and some mismarked dumbells up to about 50lbs. I've been lifting for years, although I've never been overly strong. If I committed to weights strictly, the gym could probably meet my needs with some creativity .

Eating is a huge challenge here. I'm one of the lucky ones, in that I have a kitchen in my room. Actually, there's nothing to cook with other than the microwave, but I do have a sink, refridgera tor and cabinets, so I can do some things. We have a d-fac (dining facility) that serves great sodium and fat rich food, as much as you want, all of it free - the salads aren't great and the vegetables over boiled. You can eat healthy, but it takes discipline .

A few years ago, a trainer of mine mentioned the name JC Santana. I found a list of his videos on PerformBet ter.com, and stuck the bookmark in my browser. Since I brought with me one set of rubber tubes (a cheapo set from Target), I thought I'd try some of his stuff.

Wo w.

Since then, I've become a fanatic about functional training. I don't have a sport per se; I just want to be fit and energetic. The beauty of a lot of this equipment is that I can buy it mail order and have it shipped APO to me in Baghdad (obviously I can't do that with a 65 pound dumbell and bench). So I've bought a bunch of tubes and rubber bands and I've been experiment ing ever since.

Wh en I get home I want to try kettlebell s (there is a local training facility for them in my hometown) . I might try to make a tornado ball, buy some indian clubs, and see what else I can play around with.

On the food front, I bought a blender; the intention is that I'd make protein shakes for myself. Then I discovered BSN Syntha-6, and I haven't used the blender since. Sitting in front of me in my office is a blend of Syntha-6 and ISO-Pure protein and water. I'd like to lose some weight so I'm going light on carbs. For breakfast I ate some smoked salmon, tomatoes, and a slice of cheese on some nut and oat bread that they sometimes have. Believe it or not they have the smoked salmon everyday!

I'll try to keep this blog as a diary of my progress and programs that I discover.& nbsp;

Get Your Body Summer Ready










You are Invited!

Join the 12 Week Fit Yummy Mummy Transforma tion Challenge!
This is your Summer to finally lose the belly fat and unleash your Yummy-ness !

Who: YOU - The holder of the Fit Yummy Mummy Lifestyle System.

What: 12 Week Transforma tion Challenge

When: Registrati on begins July 1st - deadline to enroll is July 30th. Challenge begins from the moment you register: posting before photos, starting stats and goals.

Where: Join ClubFYM - and starting next week you will have access to a private July Transforma tion Challenge Group where you will receive additional support and bonus resources to help you attain your Best results Ever over the next 12 weeks.

Challenge FAQ's


1.) What are The RULES?

~ Have FYM: You must have purchased the Fit Yummy Mummy Lifestyle System and use the FYM approved nutrition guidelines as well as the FYM appro ved workout plans to achieve your results. The handbook has a step by step program listed out for you to follow along with any additional resources shared on ClubFYM.

~ Join the July Transforma tion Challenge Group: As a member of ClubFYM you will join a private July Transforma tion Challenge Group reserved for you where you will Officially Register and begin posting the stated re quirements.

- To register and have access to the Transforma tion Challenge Bonuses you will be asked to post your Starting Stats, a dated before picture and your 12 week Goals - using the Fit Yummy Mummy Goal Setting Sheet.

- You must keep a workout journal by posting in the Transforma tion Challenge group only. This not only creates accountabi lity and provides the informatio n needed to qualify as a finalist, but every amazing transforma tion has been fueled by detailed and regular tracking of your routine and progr ess.



2.) So does the Challenge Begin on July 1st?
The FYM Transforma tion Challenge runs from the moment you register (posting your photo, stats and goals) and officially ends 12 weeks (84 days) fro m August 1st which happens to be October 24th. All transforma tions must start and finish during this time period. Therefore, you could sta rt as late as August 1st - this is the registrati on deadline or as early as July 1st. Up to you.

3.) What if I am Expecting?
Take the lead like Marloes has! No need to Not take advantage of the additional resources, support and accountabi lity durin g this very important time of your and your baby's life. You will just have different goals and a slightly different FYM approach.

4.) Is it okay to participat e in the Challenge a second time?
Absolutely ! I hope everyone who registered for the 1st challenge will participat e again. Striving to achieve your very best is an ongoing process. There is no "END" to improving your body, your mind, your life.

5.) The Challenge is 12 weeks long, but I am already half-way through the Advan ced Bonus Workouts.. .what will I follow to be able to participat e?
Just beca use you are near the "end" of the FYM program does not mean you can never revisit the workouts you have already completed. In one of your star t up coaching calls, I will discuss various ways to recycle your FYM workouts so you will continue to be challenged and realize your resu lts.

6.) How are winners Chosen?
The Trans formation Challenge Finalists will be judged by a panel of expert s, including but not restricted to: Holly Rigsby, Cassandra Forsythe, women†™s nutrition and diet expert and Shondelle Solomon-Mi les - Weight Loss Educator & Coach, Body Transforma tion Specialist . Once the finalists are chosen, voting is open to the public - as seen in our last challenge.

To be considered as a finalist, in additi on to providing your final measuremen ts and an After Photo, each cont estant must write and submit a 300 word essay on their before and after success story.

Finalists will be chosen based on their per sonal best - considerin g progress and results over the 12 week peri od (no comparison s are made - this is all bout YOU and what YOU can achie ve when you out your all into it!). As you can see from the last chal lenge...nar rowing it down was super difficult. I had to make some hard decisions and choose a group of 12 finalists.

7.) What do we win?
(So far this is what I have, I am exploring additional gift options and will post the final Gift Offerings next week)

Grand Prize - $1,000 American Express Gift Card for the Shopping Spree of Your Choice, $500 worth of Prograde Supplement s

Second Place – iPod Touch 8GB - easily jam to your favorite tunes in style while your workout.

Third Place - $250 Victoria Secret Gift Card to treat your new body.

EVERYONE WINS : Not only will you come out of the next 12 weeks with a New Body and a New Life - there will be a special prize awarded to every single FY M who starts and finishes the entire 12-week challenge.


~~Bonus Gifts to Facilitate your Results~~

Online Menu Planner
You will have access to the next best thing to having your own "private nutritionis t" - 12 MONTHS of access to Nutrition for Results Online Me nu Planning. There you will be able to create unlimited, nutrition ally balanced meals using your favorite foods. This same exact pro gram sells online for $119.40 per year. ($119.40 Value)

Prograde Coupons - Save 20% off your 1st Fit Club order.

Coaching Calls with Holly Rigsby
To help assist you in the transforma tion, I will be holding 6 LIVE bi-w eekly group coaching calls to help answer questions and keep you on track during the transforma tion challenge. During the last Challenge, coaching calls were recorded and will be shared during this challenge as well.

Access Expert Interviews
I will be inviting 3 additio nal experts to interview during your 12 week challenge as well.. .from Dax Moy - author of the Eliminatio n Diet to Jayson Hunter - Prograd e's dietitian and author of the Carb Rotation Diet.


Your next step?

Ask yourself if you are in.

Then, be sure you have the Fit Yummy Mummy Lifestyle System Click =>HERE , you understand the rules and you are ready and willing to make your commitment to get fit and achieve your very best.

Join ClubFYM =>HERE and be on the lookout next week to request to join the July Tran sformation Challenge Group so you may begin your Transforma tion Chall enge!

I look forward to working with you!

Eggs are a huge staple when it comes to my breakfast. I have them pret ty much every day! But, the same old thing can get old. So I am always changing things up, making them different and thought I would sha re some of my favorite “egg ” dishes!

First, my Turkey Sausage and Yam Hash Browns is always a good one for after a workout. Here is one I made up and had for lunch, but if would be just as yummy as breakfast. Another favorite is my Spinach Feta Omelet. I use this one the most! Here is a yummy, quick, egg recipe for on the go.

Ano ther one of my favorites that I found in the Body Transforma tion Cookbook is called Sweet Maple Scramble. You use 1 c egg beaters, 1/2 c brown ric e(pre-cooke d), 2 tbsp walnuts, butter buds, maple extract or sugar fre e syrup and stevia (if desired). Mix all together and pour into pan, cook up like scrambled eggs. This is a perfect after workout meal.

E ggs are so versatile! You add just about anything to them and they will still taste good! Even plain ol’ eggs, with some turkey bacon and eziek el toast is a perfect meal. One thing to watch is the added fats of the yolks. I have 4 eggs every morning-2 egg whites and 2 whole eggs.

Got any favorite egg recipes that you would like to share?

Give Your Workout a Makeover

The Final Call in the Yummy Mummy Makeover Telesemina r Series is Today!

Ye s, you get to listen in as my wonderful husband interviews me on what it takes for moms to finally shed the unwanted fat through the most effective forms of exercise.

Here is a brief overview:

Give your workout a Makeover and Lose your Mommy Belly! A Yummy Mummy Makeover just wouldnâ� �™t be complete with out the guidance of the top Busy Momâ€� �s fitness expert as she takes you through the step-by-st ep process of giving your workout a complete makeover. Holly also reveals her top workout secrets for super-char ging your metabolism , striping away unwanted fat, achieving a flat tummy and getting the body you want in only 90 minutes a weekâ€� �.all from the comfort of home.You can listen in starting today, June 19th at 1:00 pm EST by visiting:

http://yum mymummymake over.com/ca ll.html

This a a free re-recorde d call (actually getting ready to sit down with my husband and record it) and will be up for you to listen to until midnight, Friday, June 20th.

If you are new to ClubFYM and wonder what the Fit Yummy Mummy workout system is really all about...Do make the time to listen in.

If you have Fit Yummy Mummy you may still want to take a listen to catch a few additional tips to ensure you are getting the most out of your workouts.

Thanks to all of you have have been actively taking in all the informatio n from the Makeover Calls. I hope this has only added more goodness to your life and your results.

Enjoy and feel free to leave comments on ClubFYM!

Talk to you soon!

~ Holly

I frequently get asked how often I workout and most people are surprised when I tell them about 3 days a week. Sometimes I go to the gym near my house, sometimes I workout at home and sometimes I'll do a few things at my training center. I don't workout as often as people think at my facilty simply because it's hard to stay focused when others are asking questions or needing something. Not that it's  bother but it's hard to get into the groove. My workouts don't last more than an hour and sometimes I knock them out in 30 minutes or less.

At home I have bands, dumbbells, med balls  ;and a stability ball. I do a lot of functional and strength training with the gear that I have. I also have a treadmill where I do interval training. Going slow for a minute then fast for a minute and continuing for several repetition s.

At the gym I like to hit the heavier weights and target specific muscle groups.

At my facility I like to do some of the sports perfromanc e drills that we do with our athletes such as box jumps, agility ladder (gotta keep up with the youngsters ), dumbbell work, power work etc.

In case you haven't figured it out, I don't have a specific training regimen that I stick to or follow. By doing a combinatio n of differnt things throughout the week, my body gets all the exercise it needs to stay fit.

A little over a year ago we got a black lab puppy (Jazz). One of my favorite things to do now is to take her on a run 3-4 times a week. I don't really count this as a workout because we only run about 2 miles with some stops in between if you catch my drift. I turn these runs into intervals. I warm jog for the first 5 minutes and then sprint for about 20-30 seconds at about 80-90% of my top speed. Then we walk or slow jog for 30 seconds and then sprint again. We continue this until we make the turn back home and cool down. These runs are great because it gives Jazz a chance to run hard and get some exercise as well. She really gets excited when I say the word "run". She knows what we are about to do.

So hopefully this helps you understand that staying fit doesn't mean that you have to have a set schedule and routine everyday. A change of pace is always good!

The most powerful of all lifestyle skills, is learning how to manage your energy, including the quality of the food you eat and your activity levels in the process of achieving your goals.

I am reminded of this all the time, every day, week and month that goes by. Every day I discover new personal energy management strategies . The core stra tegies include periodizat ion, sleep, rest recovery and rejuvenati on, and this is all too important as part of an energy regenerati on strategy to beat fatigue. But there are countless other ways to manage your energy like a pro.

Hi, this is John Allen Mollenhaue r; founder of MyTrainer. com, this blog is all about managing your energy. This used to be a far out topic, but today it's one of the most practical and powerful lifestyle and fitness subjects.

I look forward to discussing with you. Tell me about your needs and the topics yo u would like to see discussed.

JAM
Author,
Manage Your Energy Like a Pro(TM)
B eat Fatigue Now! - The Energy Regenerati on Method

Hello Today

How is everyone?!