Chalene Johnson's Blog Spot

Chalene Johnson Mailbag Friday May 7 2010

2010-05-07T21:05:00.000-07:00

Chalene Johnsons How to Communicate to Motivate

2010-03-17T11:47:00.000-07:00

Yummy Monday Right Time for a Salad Bar

2010-03-15T14:23:00.002-07:00

Always the Right Time For a Salad Bar!!

Here is a List of salad greens and vegetables that can be added to any lunch or dinner meal. Just remember portion size does still count and always use low-calorie dressings such as balsamic vinegar, lemon juice, lime juice, or a bottled dressing with less than 25 calories a serving. Have fun and create your very own at home salad bar, your kids will love it!!!

Dark Lettuce leaves

(Spinach, Romaine and Arugula)

Cucumbers

Celery

Bell Peppers

Radishes

Onions

Mushrooms

String Beans

Jicama

Broccoli

Cauliflower

Boy Choy

Cabbage

Ask me Anything! Mailbag Friday

2010-03-15T14:23:00.001-07:00

STEP 1 - 11 Steps to Low Stress & High Rewards

2010-03-10T14:18:00.000-08:00

2010-03-02T16:32:00.000-08:00

I would like to mention that I was not paid for my endorsement or testimonial but BudyBugg along with several other similar competitive devices were sent to me for free for my review. The original review (below), that I wrote about BudyBugg appeared on my blog on June 28 2009.

To purchase please click here: www.24hourfitness.com/training/bodybugg/

Enter discount code bbgcj24 and earn an additional $15.00 off the price of your purchase!
All lower case: bbgcj24

MY REVIEW:
Let me preface this for those of you who might be just meeting me. For as long as I can remember, I’ve always prided myself as being the “hot product” go-to girl. Thinking back to my middle school punk-rock days in Portland, Michigan (not exactly a fashion-mecca) it was ME who found a place where we (myself and my Go-Go wanna-be girlfriends) could mail-order the new wave sunglasses we saw on MTV. Mine were white cat-eyes like the ones worn by Belinda Carlisle! (I digress.)

When I bought I my first George Foreman Grill in 1995, I began all my “step aerobic” classes with what I called a “public service announcement” about the benefits and ease of this little gadget.
I still use a George Foreman Grill everyday, though I’ve gone through 2 or 3 models since that first one.

You’d think I work for Nike the way I promote, love on, and generally obsesses over all Nike footwear, Shox, AirForce Ones, Old Schools, boots.. you name it.

I’ve sold more Sleep Number beds than the store in the mall. Not only that but I love letting people know where they can find the best deal on the best bed in the world… (QVC.com) and when it’s on sale.

Surely if you've come to my house in the last 6 months, you didn’t leave before trying one of my Shakeology recipes.

I have no financial or even sponsorship arrangements with these products. I just love it when people come back to me and say…”You were right! It works and I love it!”

Now, that is not always the case. After having his first Shakeology, my father rushed to the bathroom and exclaimed that his body was “rejecteing” the shake because it was “too healthy”. He also asked me where he could find the nearest donut shop was so that he could “make things right” in his system. (He might be a lost cause…**sigh**…but he makes me laugh.)

I’ve just always been one of those people who likes to “stand on my soap box and tell everybody bout it”.

My latest love affair is with the bodybugg®. Let me start by telling you what it is…

WHAT IT IS:
Bodybugg® is a calorie management system that uses an armband sensor (worm around the upper left tricep) and an optional (additional cost associated), but way cool wireless digital display that can be worn as a watch or clipped to your belt, etc which shows you in real time the current calorie burn, your calorie burn per minute during your current workout, your calories burned since midnight, and even the calories you burned yesterday!

Unlike pedometers or heart rate monitors which don’t really tell you what you’re burning all day long, even when you sleep, the bodybugg® lifts the heavily shrouded veil from the mystery of your metabolism, the mystery of your personal and very individual calorie burn.

The armband is worn as much or as little as you like. In my first week of owning one, I only took it off to shower. I slept with it on because I wanted to know what my metabolism was doing when I was sleeping. Sooooooo interesting! It even shows a spike when you have a heart pounding nightmare! Wow!

The armband can than be synced to your computer to see a graphical display, minute by minute, hour by hour of your activity, steps, calories, etc. Again… fascinating to see! Fascinating to compare one workout to the next, to see what your metabolism is doing post-workout, while sitting at your desk and even just walking around the house! Amazing.

THE DIGITAL DISPLAY:
Now the Digital Display is not required, but for those of us who are “need to know now” kind of people, the digital display allows you to glance down and see exactly what’s happening RIGHT NOW!

HOW IT WORKS:
The bodybugg® armband uses 4 sensors, (an accelerometer, a heat flux sensor, a skin thermometer and a sweat rate sensor), which measure over 1000 body algorithms 32-times a second (don’t ask me what that means!). This is what I do understand…based on exensive questions you answer when you set your armband up including weight, height, activity level, etc., those four sensors talk to each other and very accurately determine what motion you are doing, how hard your working and how many calories you’re burning. This info is recorded in the brain of your bodybugg® sensors. Like an Ipod, you can plug it into your computer at the end of the day, or at the end of the week and see minute by minute what you’ve burned. From what I understand it will store info for up to two weeks, though I have only ever gone a few days without syncing to their website which stores and displays your data. However, if you have the digital display, you have instant gratification of knowing what you’re burning…in realtime!

Body Media, a technology company, developed the revolutionary sensor, and partnered with Apex Fitness, a nutrition company, to develop the bodybugg® system. Originally used in a medical setting, this is by far the most accurate calorie monitoring device available today, other than spending some time in a laboratory. 24-Hour Fitness purchased Apex and many have become familiar with the bodybugg® from seeing the contestants of the "The Biggest Loser" use it to achieve insane weight loss.

In fact, that’s where I first learned about the bodybugg®. Two seasons ago, I was contacted by one of the contestants who had been voted off late in the season. She had just a month left when she contacted me to see if I could help her lose those final pounds before weigh in! I offered to let her come and stay at my house and take several Turbo Kick workouts a day, weight training with the test group I was working with on ChaLEAN Extreme and basically just keep her moving all day long! Those final weeks for contestants are CRAZY…but that’s another blog!

We spent every day together for a month. It was a blast. I was totally sold on the bodybugg® that she wore and raved about and had planned to get one ASAP.

I went on line to do some research. I read a few negative reviews and decided to hold off. I forgot all about the bugg until recently a friend and fitness instructor told me how the bodybugg® had helped her lose the last 5 pounds that had been haunting her for years. I told her what I had read. That’s when we realized that in my haste I had read outdated reviews of the “old” model and all of the items which were “negatives” for me, had been fixed with this newest version (third generation)! I asked around and sure enough, everyone I could find wearing one loved the new generation! The concept was fantastic, and now the design and technology was even better! I was convinced and couldn’t wait to get mine!

I bought mine the next day after my class at 24 Hour Fitness with my employee discount (thank you very much!!)

For years I have preached the undisputable weight loss principle of calories in versus calories out. I have long encouraged…no…scrap that…I have been BEGGING people to keep track of their calories since I started helping people lose weight 18 years ago. It’s a weight loss/weight maintenance ideology that is sometimes unpopular. Why? Because it takes a bit of work. It’s an extra step, a calculation, a formula. Americans are desperate for fast and easy. We don’t want to think. Let’s face it, if there were a pill everyone could pop and go about our hedonistic ways, we would.

Many weight loss experts like to simplify the process and suggest you eat a sensible diet and become more active. The problem with that is the unknown. What is sensible when you have no idea how many calories you’re burning? Just think…if you underestimate what you’re burning by just 100 calories a day, that would equate to a 10 pound weight gain over the course of next 12 months. Do you really think you can ‘guess’ at your calories consumed versus calories out and come within 100 calories? Really??? I’m considered an expert, and even with all the knowledge, formulas and information I have engrained in my brain, not until I started wearing my bodybugg® did I realize how OFF many of my calculations were! Wow!

Some activities I had WAAAAYY over estimated what I was burning and others I had way underestimated. The good news is that my three favorite forms of exercise burn the most… Turbo, Hip Hop Hustle and ChaLEAN Extreme. Interestingly with CE the burn isn’t necessarily super high during the class, but it lasts for hours after my workout! Cool!

Now that myself and 5 of my friends have bodybugg’s and have been comparing our calorie burn and though within just a few inches and pounds of each other (we’re all under 5’5”) and all doing the same workouts on the same days, at the same time, we are all burning drastically different calories, by as much as 800 to 1,000 calories!

It makes me realize that when someone asks me how many calories they should consume to lose weight, which people ask me ALL the time, that I REALLY can’t answer that question with any kind of accuracy. I can certainly make an educated guess, and that’s about as much as I can do!

bodybugg®'s armband calorie/mataboism monitoring device this is actually accurate! That's huge! Since I’ve started preaching about it’s many benefits, I’ve had many “heart rate monitor” owners ask me how it compares. No comparison. Its like the difference between meeting with a personal trainer one hour a day and having one with you 24 hours a day. World of difference!

To lose weight or gain weight it really comes down to calories/energy in and calories/energy out. Create too much of a deficit for prolonged periods and the result is a metabolism that slows. There are sooo many factors that determine the number of calories you burn in one day, genetics, muscle composition, height, weight, age, dieting history, exercise intensity, type of exercise, hormones… you name it! This device takes the guess-work out!

Create a deficit of 500 calories per day, report your calories on the web based food log accurately and when compared to your bodybugg data (which is proven to be 90% accurate or better) the result is a weight loss of 1 pound per week. Period. Done. End of story.

I tested it myself. I strapped my on my arm. Filled out my on-line questionnaire, religiously recorded every calorie and monitored my calories burned with the data collected on my device. I set a goal to lose 3 pounds in three week. (I’m short! Three pounds makes a difference in my line of work ;) I applied the weight loss formula to lose a pound a week, i.e. 500 calorie deficit per day. I created an average daily defceit of between 500 and 600 calories and BAM…a pound a week, 3.5 pounds total in three weeks and it had never been so simple! (I never had so much fun eating!)

Here’s the beautiful part….the food log! It actually breaks down the amount of carbs, proteins and fats you need each day and tells you where you’re off! That was huge for me! That’s a lot to try to calculate in your head. With the web based program it does it for you. Just by making some minor tweaks, I was able to drop my body fat at the same time!

MORE PRODUCT DETAILS:
bodybugg® armband is necessary. The digital display is highly recommended, but not necessary to operate the system. The current bodybugg®' is the third generation device. It is 50% lighter, 40% smaller and 20% thinner. The signal it sends to the digital display is apparently much stronger than original versions. Basically you just need to be with 5 to 10 feet of it to find a signal. Occasionally it loses connection, which you re-sync very simply by pressing a button on your armband.

The digital display measures minutes of activity, steps, calories burned today since 12 am, during your current workout and even shows you your previous day’s calorie burn. It also contains a new rechargeable battery. The battery re-charges like an Ipod, when you plug it into the USB port of your computer! Yay!

SUBSCRIPTION PRICING
In my opinion the invaluable information is when you’re able to see minute by minute, step by step, activity by activity, hour by hour what your body is burning. That can only be done on the bodybugg web based program. The program is MAC and PC compatible. True, the web based data does require a subscription, but the cost is nominal (less than .25 cents per day when you buy a year at once!) AND great news.. you’ll get 6 months free and a 45 minute phone coaching session with your purchase (current promotion).

Website subscription pricing:
Online subscription renewal fees are: $9.95 for month to month, $49.95 for 6 month and $79.95 for 12-month.

This is outstanding when you see what this program can do! You also receive a personal coaching session and access to Apex's customer service. I had a bazillion questions and their customer service team has been 5 Star!

Kim Slover at bodybugg tells me a mobile application of the website is in the works, so you can track your food intake on your phone.

Now, as someone who loves QVC and has been a guest on several occasions, I can tell you that the reason I love shopping with them is because they give you the “anti-sell”. In other words, they tell you what the product won’t do. In much the way I would tell my girlfriends the things I see at “negatives” about the product. I will do the same for you! I would lose my credibility as the self-proclaimed “Hot Product Go To Girl” if I wasn’t honest about the few features I wish I could change…

THE NEGATIVES:

1. The armband strap.

It’s very comfortable and you don’t even feel you’re wearing it. But at first I was like, “Oh hell no! I’m not messing up my cute outfit with this big black strap on my tricep.” Certainly nothing a few rhinestones couldn’t cure as you can see from the photo at the top of my blog. Your package will come with two sizes. Bret and I both got one, so we swapped sizes. I gave him my large and he gave me his smaller band. Yes, it’s very sporty and basic, but it doesn’t have to be! ? In fact, I’m working on having a couple blinged out designs mass produced and sold on our website at http://www.turbokick.com for those of us who want something a bit more fashionable! Standby!

Second, after about a week of wearing my arm band I realized the “ripe” smell was coming from my arm band. Duh! I don’t know what I was thinking, but obviously if you’re sweating, sleeping and wearing this thing as much as I was the first week, it starts to smell a little, shall we say… “funky”. Again, easy fix…hello…soak it, dry it, wear it! Of course I also bout several replacement bands so that I had several to match different outfits and I really had some fun creating different looks on each armband! Crafty fashion fun.

2. Web based food log. I have to say entering the food the first week was a pain in the butt. To do it right, you really need to know the nutritional facts of everything you consume. This takes some time and it seems their data based doesn’t identify items that should just be in their system. Again, I talked to Kim Slover about this. She acknowledged the systems short-comings and happily informed me that they are expanding the data based expedentially in the coming months for greater ease of use! Here’s my tip: During your first week, keep a small journal with you. Record calories, service size in ounces or grams, fat, protein, sodium, calcium, carbohydrates. This way you will have it all at your finger tips each day when you sit down and enter your food consumption. AND LET ME TELL YOU….accurracy is the key! When people don’t record or write down their calories, on average they UNDERESTIMATE their calories by as much as 40%!

Another tip: When entering your food log… You can go through every single meal and actually enter what you at for breakfast, then skip to am snack, then lunch, pm snack, then dinner, etc. Time consuming. Instead, record all your food on a note pad or journal. At the end of the day enter all of your food as if you ate it for breakfast. The system doesn’t care when /where you enter your calories consumed. This makes entering food much, much faster. Then the next day, around dinner, I click on breakfast from the previous day and just one line at a time click on any item I’ve consumed that day. I recommend you do this in the evening before your final meal. That way you can look at what you’ve burned, what you’ve consumed and have some idea of how many more calories you can allow yourself and still reach your health and weight goals.

3. Obsession. Admittedly I do get obsessed with new toys and gadgets. The bodybugg® has a grip on me. I find myself wanting to buy them for everyone I know. But I’ve also learned that when you “give” people valuable items, they lose their value and importance. (That another blog) But I am totally head over heals for this thing. It’s just fascinating! My wheels are turning! I really think every kid in America needs to be wearing one. I think that we could save Billions on healthcare if we made bodybugg®’s mandatory! I’m obsessed. I suspect it will be a healthy addiction once I get used to this, but at the moment (on my fourth week of wearing it) I can’t stop checking my digital display! I find myself trying to avoid, “inactive” time and admittedly there were a few days that I just pushed myself to see how high I could get my calorie burn in one day and really enjoyed all those extra calories I was able to consume (and still hit my weight loss goal)

Also, you don’t really have to wear the armband while sedentary (sleeping, showering, returning e-mails, writing blogs). Yet, every time I took it off, I sorta felt like I was disconnecting myself from a life support machine. I think I was holding my breath to take a shower. I speed-washed my hair, lightening fast body scrub, dried off like the house was on fire, strapped that thing back on and gasped for breath! Geeesh! Calm down already! I’m laughing thinking back on it now. Funny.

Current promotion through June 30th is about a $100 savings!
$249 with armband and digital display!

To purchase please click here: www.24hourfitness.com/training/bodybugg/

Enter my discount code and earn an additional $15.00 off the price of your purchase! All lower case: bbgcj24

Yummy Monday, Sunrise Quesadilla

2010-03-01T11:08:00.000-08:00

By: Chalene Johnson
To all subscribers to my blog: My blog has moved to a new location http://bit.ly/js8GV
Please join me there and subscribe to my new blog. Thank you.

Sunrise Quesadilla

Ingredients

1 6-inch Whole Wheat Low-Carb Tortilla cut in half (about 60 Calories Whole)

2 Oz. Chicken Sausage, Crumbled

½ oz. Fontina Cheese, Sliced Thin

½ Cup of Sliced Mushrooms

¼ cup Salsa (with about 10 to 20 Calories per 2 Tbsp)

Salt and Pepper to Taste

Preparation

Heat a nonstick skillet over medium heat and add the chicken sausage and mushrooms. Cook until sausage is cooked through – about 5 to 8 minutes. Pile the sausage and mushrooms on ½ of the tortilla and top with the cheese; cover with other half of tortilla. Microwave quesadilla for 20 to 30 seconds and serve with salsa.

Calories 236, Protein 15.5g, Carbs 25g, Fiber 2g, Total Fat 11g

Recipe can be found in ChaLEAN Extreme Fat Burning Food Guide

Ask me Anything! Mailbag Friday

2010-02-26T14:13:00.000-08:00

You Are Who Your Friends Are

2010-02-24T13:05:00.000-08:00

By: Chalene Johnson
Follow me on Twitter @chalenejohnson

Yummy Monday

2010-02-22T11:41:00.000-08:00

By: Chalene Johnson

Announcements: Signup for Hustle or PiYo VIP & get a music CD absolutely free, sweet deal http://bit.ly/c1iYhP

Shrimp and Chicken Stir-fry Over Asian Greens

Ingredients

2 oz. Chicken Breast, Cut into Strips

3 to 4 Large Shrimp, Whole, Cleaned, and Tail Removed

¼ Cup Water Chestnuts, Sliced

2 Tbsp. Slivered Almonds

2 Tbsp. Green Onions, Sliced

1 Tbsp. Minced Ginger Root

1 Tbsp. Minced Garlic

2 Tbsp. Lime Juice

2 Tbsp. Orange Juice

1 Tsp. Reduced-Sodium Soy Sauce

2 Cups Watercress, Remove Bottom 2 inches

1 Cup Spinach, Cleaned Leaves

½ Cup Bean Sprouts

2 Tsp. Sesame Oil

Nonstick Cooking Spray

Preparation

Heat a nonstick skillet coated with nonstick cooking spray over medium heat. Add the green onions, garlic, and ginger and sauté for 1 minute. Then add shrimp and chicken and stir-fry for about 3 to 4 minutes, until the chicken and the shrimp are almost done. Then add the lime juice, orange juice, soy sauce, almonds, and water chestnuts and bring to a simmer. Cook for an additional 2 minutes or until chicken and shrimp are fully cooked. Remove mixture from pan, and add sesame oil to pan and heat over medium – high heat; add watercress, spinach, and bean sprouts and sauté for 4 to 5 minutes. Serve the stir-fry over the Asian greens.

Calories 370, Protein 37g, Carbs 17g, Fiber 5g, Total Fat 18g.

Recipe can be found in ChaLEAN Extreme Fat Burning Food Guide

Ask me Anything! Mailbag Friday

2010-02-19T15:25:00.001-08:00

By: Chalene Johnson

EMOTIONAL TRIGGERS AND EMOTIONAL EATING

2010-02-16T15:32:00.000-08:00

By: Chalene Johnson
To all subscribers to my blog: My blog has moved to a new location http://bit.ly/js8GV
Please join me there and subscribe to my new blog. Thank you.

Yummy Monday

2010-02-15T12:34:00.000-08:00

By: Chalene Johnson

Lemon-Herbed Tilapia with Green Beans Provencal

Ingredients

6 oz. Tilapia Filet

Juice of 1 Lemon

½ Tsp. Dried Thyme

½ Tsp. Dried Rosemary

3 Tbsp. Whole Wheat Bread Crumbs

1 Tsp. Olive Oil

1 Cup Green Beans, Steamed

4 Tbsp. Marinara Tomato Sauce

Salt and Pepper to Taste

Preparation

Preheat oven to 400 degrees. Spray an ovenproof dish with nonstick cooking spray and place tilapia filet in dish. Season the fish with salt and pepper. Then drizzle fish with olive oil and lemon, sprinkle with herbs, and dust with bread crumbs. Bake in the oven for 20 minutes or until fish flakes easily with a fork. Meanwhile, microwave the green beans and the tomato sauce for 1 minute, or until heated thoroughly.

Calories 383, Protein 42g, Carbs 29g, Fiber 6g, Total fat 10g.

Recipe can be found in ChaLEAN Extreme Fat Burning Food Guide

Getting Control of your Food

2010-02-10T16:05:00.001-08:00

By: Chalene Johnson
To all subscribers to my blog: My blog has moved to a new location http://bit.ly/js8GV
Please join me there and subscribe to my new blog. Thank you.

Guard Your Words

2010-02-09T14:20:00.001-08:00

Yummy Monday

2010-02-08T10:40:00.000-08:00

Cowboy Steak with Oven-Roasted Mushrooms and Onions

Ingredients

4-oz Filet Mignon or Lean Sirloin

1 TSP Ground Coffee

1 TSP Cayenne Pepper

1 cup of sliced Button Mushrooms

1/ Red Onion, Sliced

1 TSP Olive Oil

Salt and Pepper to Taste

Nonstick Cooking Spray

Preparation

Rub the steak with the coffee, cayenne pepper, and salt and pepper. Grill or broil for about 3 minutes on each side, or until desired doneness. Meanwhile, spray a baking sheet with nonstick cooking spray and arrange the mushrooms and onions in a single layer and season with salt and pepper and drizzle with olive oil. Roast at 375 degrees for about 15 to 20 minutes.

Calories 377, Protein 37g, Carbs 20g, Fiber 4g, Total Fat 17g

Ask me Anything! Mailbag Friday

2010-02-05T13:32:00.000-08:00

Survive or Conquer

2010-02-03T15:44:00.000-08:00

By: Chalene Johnson
To all subscribers to my blog: My blog has moved to a new location http://bit.ly/2VnqQb
Please join me there and subscribe to my new blog. Thank you.

Yummy Monday

2010-02-01T13:32:00.000-08:00

By: Chalene Johnson

Mozzarella, Spinach, and Tomato Scramble

Ingredients

3 Egg Whites whisked with 1 TBSP. Water

1 Cup Fresh Spinach Leaves

1 Cup Diced Plum Tomatoes

¼ Cup Part-Skim Shredded Mozzarella Cheese

½ of A Whole Wheat Light English Muffin, Toasted

Nonstick Cooking Spray

Preparation

Heat a nonstick skillet coated with nonstick spray over medium heat.

Add the whisked eggs and allow to cook for about 2 to 3 minutes.

Add spinach, tomatoes, and cheese, mix together and cook for 2 to 3 additional minutes.

Serves with toasted English muffin half.

Calories 290, Protein 26g, Carbs, Fiber 4g, Fat total 12g

Ask me Anything! Mailbag Friday

2010-01-29T14:02:00.001-08:00

Yummy Monday

2010-01-25T15:31:00.000-08:00

Mozzarella, Spinach, and Tomato Scramble

Ingredients

3 Egg Whites whisked with 1 TBSP. Water

1 Cup Fresh Spinach Leaves

1 Cup Diced Plum Tomatoes

¼ Cup Part-Skim Shredded Mozzarella Cheese

½ of A Whole Wheat Light English Muffin, Toasted

Nonstick Cooking Spray

Preparation

Heat a nonstick skillet coated with nonstick spray over medium heat.

Add the whisked eggs and allow to cook for about 2 to 3 minutes.

Add spinach, tomatoes, and cheese, mix together and cook for 2 to 3 additional minutes.

Serves with toasted English muffin half.

Calories 290, Protein 26g, Carbs, Fiber 4g, Fat total 12g

You are never done learning

2010-01-21T15:53:00.000-08:00

The Power Of Positive Thinking

2010-01-20T11:19:00.001-08:00

By: Chalene Johnson
To all subscribers to my blog: My blog has moved to a new location http://bit.ly/js8GV
Please join me there and subscribe to my new blog. Thank you.

Announcements
Please join powderblue11 on Twitter. There is a weekly contest, this week's is a free training

This video series has something for everyone look for a new post everyday.

What NOT to-do to get your Family & Friends Fit

2010-01-14T13:56:00.000-08:00

Step 11 of Guaranteed Weightloss Tips - PORTABLE FOOD CONTAINERS

2010-01-12T15:02:00.001-08:00

Step 10 of Guaranteed Weightloss Tips - MEAL REPLACEMENT

2010-01-11T16:22:00.001-08:00

Step 9 of Guaranteed Weightloss Tips - GEORGE FOREMAN

2010-01-11T13:58:00.001-08:00

Step 8 of Guaranteed Weightloss Tips - MEASURING CUP

2010-01-11T12:25:00.001-08:00

Step 7 of Guaranteed Weightloss Tips - FOOD SCALE

2010-01-08T16:23:00.000-08:00

Step 6 of Guaranteed Weightloss Tips - FOOD JOURNAL

2010-01-08T15:08:00.001-08:00

Step 5 of Guaranteed Weightloss Tips - CALORIE KING

2010-01-07T14:32:00.001-08:00

Step 3 of Guaranteed Weightloss Tips - New Gear

2010-01-07T13:36:00.001-08:00

Step 2 of 11 Guaranteed Weightloss Tips - Accountability/Buddy

2010-01-07T12:06:00.001-08:00

By: Chalene Johnson
To all subscribers to my blog: My blog has moved to a new location http://bit.ly/js8GV
Please join me there and subscribe to my new blog. Thank you.

Announcement:
Only a few spots left for Camp Turbo 2010 4days of fitness, inspiration and most of all FUN FUN http://bit.ly/7MpNzH

Helpful for all, more coming soon

Step 1 of 11 Guaranteed Weightloss Tips -Find Your SoulMate Workout program!

2010-01-06T14:40:00.000-08:00

By: Chalene Johnson
To all subscribers to my blog: My blog has moved to a new location http://bit.ly/js8GV
Please join me there and subscribe to my new blog. Thank you.

Announcement:
Only a few spots left for Camp Turbo 2010 4days of fitness, inspiration and most of all FUN FUN http://bit.ly/7MpNzH

These tips are helpful for everyone. The next tip will be post shortly.

5 Reminders to Help Build Stronger Relationships

2009-12-29T12:16:00.001-08:00

By: Chalene Johnson
To all subscribers to my blog: My blog has moved to a new location http://bit.ly/js8GV
Please join me there and subscribe to my new blog. Thank you.

Announcement:
Christmas is over you have given gifts to all your loved ones, now it’s time to give yourself a nice gift that will make you happy. Camp Turbo is 4days of fitness, inspiration and most of all FUN FUN and if you register by Dec 31st you save $30.00 http://bit.ly/7MpNzH

Happy Holidays to everyone
You’re distracted and upset. The dull ache in your stomach has robbed you of your appetite. You just can’t focus. Your day is a blur. You nearly ran a red light. The most recent events keep playing through your mind. Something is awry with one or more of your closest relationships. You ask yourself, “Why is this not working?” You may think, “Could I have married the wrong person?” Or maybe you wonder, “Is my best friend totally changing or did I just never see this side of her?” Maybe your impasse is in the workplace, “I used to adore my boss, now I see him for what he really is.”

When things aren’t going the way you want with the most important people in our life, you have to realize that the most important area of your life needs attention. People are the most important. People are more important than your job, your car, your house, your bank account, your clothes, your appearance. Yup. We work at all these other areas, yet we expect relationships with our important “people” to just happen naturally. But they don’t; relationships take work.

Learn to build better relationships with your family, coworkers, friends and your spouse or significant other. I’m not talking small talk, or humor, I’m talking about going to a deeper level. Faltering relationships can sabotage your attitude, your ability to perform, your weight and even your financial success. When your relationships are supportive, you feel like you can do anything. Create success in all areas of your life by understanding that relationships take thought, planning, attention and time. Building better relationships is a skill that with practice you can master.

Here are a few tips to help you build stronger relationships.

1. Read! Remember…you’re not the first. Whatever it is you’re going through, someone else has already gone through it and figured it out. Save time and headaches by relying on the expertise of others. Having difficulty with your teenager? Try “Yes your Teen is Crazy” by Michael Bradley. Wanna be a better spouse? Read “The Proper Care and Feeding of Marriage” by Laura Schlessinger. Do you have a habit of investing time with people and find out later that they don’t share your morals, values or even common interests? Try ‘When Friendship Hurts” by Jan Yager. The easiest way to make sense of relationships and improve on your own is to learn from the experts. Read! No time to read? Then listen! Most books are available on CD too! Books give us wisdom, knowledge and help us learn from the experiences of others. Priceless.

2. Be aware of subtle cues. Your spouse asks, “How was your day?” Your response is automated, “Fine. How was yours?” His question was a subtle invitation to connect; an opportunity for you to share. You’re in a rush, late for an appointment, and bump into a casual acquaintance. You mention your pending meeting and do your best to quickly exit the encounter. You say, “Well, great to see you!” Yet, the other party continues to engage in conversation. You smile, while nodding and walking backwards away from the conversation with the most obvious of “I really need to go” body language. All the while he/she rambles on, oblivious to your body language. Yet, most cues from the important people in our life are more subtle. We recognize the slight inflection in our spouse’s voice that tells us he’s in a great mood, the nervous hands of our Mother when she’s uncomfortable with a particular topic, the facial expression of a friend when we need to decline their offer to get together. These are hints. Disregarding these cues because “you don’t want to deal with it” may lead to trouble. We offer hints when we want to send a message but want to avoid direct confrontation. When our subtle cues are overlooked we feel rejected. Learn how to spot these cues and how to acknowledge the sender!

3. Listen. Consider the words people use. Know the communication style of the people most important to you. You can learn how to interpret a person’s feelings by their word choice. Words can convey mood, emotion, underlying feelings and even messages meant to be subtle. Words can invite more of a connection or tell someone that your guard is up! Words like “hurt”, “lonely”, “always”, “never”, “painful” are used to draw others in, to solicit empathy and a reaction. Ironically, these words can produce the opposite reaction. Emotionally laden words scare people and can further isolate the user. To improve your relationships know the communication style of the people dearest to you. Make note of “red flag” words, or comments, that invite further communication.

4. Appreciate. Our need to feel needed, to feel important and desired in all relationships is a driving force for most of us. One of the best things my Mom did was greet us kids after school with excitement and a hug. I always felt like she was excited to see us and that made us feel special. I try to do the same for my kids. I let them know my world is brighter when they’re around. When I walk in the front door at Powder Blue Productions, even after so many years, Ellie (our customer relations expert) makes me feel like the Queen of England. She doesn’t just greet our customers with this enthusiasm, but each employee too. It sets the tone for the mood in our office. Try this yourself with the important people in your life. Greet your partner like he or she has been away for months. Act excited, happy, and undistracted. Make your partner feel as though the sun rises and sets because of them. Tell your best friend what it is that you most appreciate about them. Do a better job of thanking your partner for the little things he or she does that you appreciate. Take the time to send a thank you note to someone whose relationship you realize you’ve taken for granted. Let people know how much they mean to you.

5. Let go. One of the best ways to strengthen important relationships is to let go of those that are not helpful, healthy, supportive or rewarding. We all have someone in our life who seems dependant on us for all the wrong reasons. While even the best relationships have ups and downs, relationships with “life suckers” are almost always troublesome, draining, difficult and one-sided. The challenge is not in our ability to know which relationships are toxic, but what to do with them and how to end, or at least lessen, the ties. I’m not a psychotherapist, but it has always been my belief that once you realize you need to spend less time with someone, you just spend less time with them. Simple. Oh sure, plenty of experts will disagree with me, but I just don’t think there needs to be some big “confrontation” during which you express your disappointment in the relationship, or highlight the one-sidedness of your relationship. What’s the point? People don’t change. Just go about your business and invest more time with the important people in your life.

All relationships worth having take work. It’s funny how much time people spend working on their businesses, their bodies, their homes, their bank accounts and worrying what other people think of them. Ironically, all those areas fall into place when you put important people, the right people first.

11 Ways to Create and Maintain Balance (part 2)

2009-12-21T14:42:00.001-08:00

By: Chalene Johnson
To all subscribers to my blog: My blog has moved to a new location http://bit.ly/js8GV
Please join me there and subscribe to my new blog. Thank you.

Announcement:
Health and fitness are great gifts to give yourself or someone U love if U add insane amount of fun to it, it’s called Camp TK 2010 & becomes the best gift. Register and spend 4 fun high energy days with fellow Fitness & Turbo enthusiasts. http://bit.ly/7MpNzH

7. Make a "Transitional" To-Do list: Sometimes changes should be gradual. If, for example, your number one priority is to quit your current job and work a full-time fitness career, quitting your "day job" tomorrow might make it tough to fork over the car payment at the end of the month. Consider a gradual transition. Speak to your employer about the possibility of working just 5-10 less hours per week. If that's not an option, propose a flexible work schedule that allows you to do personal training, or pursue fitness opportunities, during prime time hours.

8. Openly communicate your priorities with others. This serves as a constant reminder to yourself and a means of personal accountability. In communicating your priorities, you also establish your boundaries. "I openly express my priorities, so those who I work with always know and respect where I am coming from." Barbara Brodowsky, group exercise instructor for 24 Hour Fitness, Lancaster, CA.

9. Take cues from people closest to you: Sometimes we are too close to a situation to be able to make clear decisions. Listen to the questions and comments of those you most trust and admire. Has your significant other suggested that you look tired, seem distant, stressed or stretched too thin? Has more than one friend suggested you lighten your load or teach fewer classes? Have you seen a change in the behavior or mood of one or more family members? Projects consultant for AFAA, Amy Nestor, agrees, "When every day begins to feel hectic, rushed, and stressful and my mind feels like it's racing, I know it's time to take a look at what I'm doing. I also take cues from my family.”

10. Practice saying, “Can I get back to you on that?” If you know you should say “No” more often, yet find yourself saying, “Yes” just to be accommodating, try using “Thanks for thinking of me! Can I get back to you on that?" Just a few days will give you the time you need to evaluate the opportunity to see how it fits with your priorities, and if need be, politely decline.

11. Identify, and then remove your balance blockers. All of us have self-imposed balance blockers. These are deep rooted feelings that keep us in unhealthy or stressful situations based on fear or insecurities, like the need to please, misplaced guilt, fear of rejection, false appearances, believing that you’re supposed to be able to "do it all", perfectionism and more. These items will inhibit your ability to make sound decisions; decisions based on “your” life’s priorities. These 11 steps will change your life, as you strive to strike a balance; just know you’re not perfect. If you can’t put them all into action immediately, pick one or two and start there. Always keep in mind what your goals are and what’s important to you. By doing so, your entire being will be transformed!

Whether you want to try for the promotion at work, gain confidence, learn how to better connect with others, or maybe, you just want to improve yourself. You can do it, one step at a time.

11 Ways to Create and Maintain Balance (part one)

2009-12-14T10:45:00.000-08:00

To all subscribers to my blog: My blog has moved to a new location http://bit.ly/js8GV
Please join me there and subscribe to my new blog. Thank you.

Announcement:
The number one New Year resolution is “to become healthy and Fit”. Powder Blue is offering a gift card that saves you a bundle and helps people on your list with their New Year Resolution. Pay only $100 and receive gift card worth $150. For more info click here http://bit.ly/5YO3hz

By: Chalene Johnson

1. Prioritize, in writing, the most important areas of your life based on your current situation. Many skip this all-important first step or fail to re-visit this question on a regular basis. Although you may believe you have prioritized your values, goals or agendas in your mind, listing them on paper helps to clarify their importance, so you can re-evaluate your activities. Our top priority is often easy to identify, its numbers 2, 3 and 4 priorities that sometimes over-lap in our minds and fluctuate depending on changing circumstances. Writing down your priorities makes it easier to make tough decisions.

Be ready to “shift and move”. As circumstances change, so will your priorities, therefore, so should your schedule. Any shift in circumstances, work-load, family, finances, health, etc. should require you revisit your written list of priorities.

2. Create a calendar, or list, of your regularly scheduled activities. List everything, including leisure time and sleep. Closely estimate the amount of total time each activity requires. For example, when listing a class or client, be sure to include set-up, cleanup and drive time.

3. Star those activities that support one or all of your top 2 or 3 priorities. These are the items you should fight to keep on your list, but be careful you don’t have too many! Fitness is on my list of priorities, but when too many workouts cut into family time (my first priority) then a few work outs need to be moved.

4. Underline neutral activities. Neutral activities are those which neither take from, nor support, your priorities. Some examples of neutral activities might include Saturday morning coffee with your girlfriends, art class, watching television, surfing the internet, etc. These are activities that you could give up if needed, but should be evaluated for their “peace of mind” value. Never underestimate the refueling power of mindless down time, something few A-type personalities allow for.

5. Next, boldly circle the activities or obligations that contradict your present order of priorities. This is going to take some courage. In some instances, it takes a non-objective 3rd party. Here's a personal example: One of my weekly activities was a late evening class at a health club 35 minutes away, at a rate of pay far less than I normally earned. I had the class for years and felt the students, who had become my friends, would “perish” if I gave up the class. Even though I was a new Mom, I felt I'd be letting them down if I gave it up. I was keeping the class out of guilt, a sense of obligation and, to be honest, ego gratification! It took a friend to point out, that by keeping the class, I was actually hurting my young family in terms of loss of time with them. Giving up that class was far less painful than I imagined.

Now, when I personally struggle with the decision to get a sub or give up a class, I remind myself that at the end of my life, I want my family at my bedside, not my Saturday morning step class.

6. Make an "Immediate Action" To- Do List: Each item which you bravely circled now needs to be removed. These aren’t areas that you’re going to “try to do better.” It’s time to take specific action. There are no ifs, ands, or buts about it. The change doesn't have to be permanent, but it should be immediate. If the act of relinquishing responsibility, inconveniencing others, or change has you frozen in your tracks, look at your top three priorities and find the courage to endure a few uncomfortable moments for lasting peace of mind.

9 ways to avoid holiday weight gain

2009-12-07T12:05:00.000-08:00

I Aspire to be “Rich”!

2009-11-30T13:44:00.000-08:00

To all subscribers to my blog: My blog has moved to a new location http://bit.ly/js8GV
Please join me there and subscribe to my new blog. Thank you.

Announcement:
Gift giving made easy for the fitness enthusiast on your list. For the 1st ever & in limited quantity Powder Blue Productions Gift Card & You only pay $100.00 but receive $150.00 Gift Card. Click here to: http://bit.ly/5YO3hz

By: Chalene Johnson

It feels much better to be “rich” than wealthy. As we were close to wrapping up work on the Turbo Jam® infomercial, I have had a few moments to reflect on the experience. I had experienced richness, wealth and even a few moments of emotional poverty. What I have learned is that those of us who share with others are truly “rich”.Honestly, it was the most challenging thing I’d ever been through. I pride myself on keeping my kids first and everything else second. That was the part that killed me. When you own your own business, you can let things slide if there’s an important baseball game or ballet recital. When you’re working with other entities, that’s not always an option. Despite the challenges, everything went so well thanks to my “family” at Powder Blue and my family-family.

I truly couldn’t be more blessed to have found a spouse who graciously stepped up to the plate, taking over 100% of the family matters and running our business in my brief absence. He mastered the art of pony tail making on a moving target, cooked the meals, chauffeured the kids, chatted with the other Moms at dance class, finished the laundry and the end of the year school reports, and all the while, being my biggest cheerleader. He kept me motivated on the days that I (literally) worked through the night and pumped me back up, when I felt a little deflated. I am richly in love with a great guy.I am also certain that we chose the right company to bring Turbo Jam® to the masses.

I have radar for people with good hearts. When I met John and Carl (the founders of Beachbody®), they immediately set off my “good peeps” alarms! These are my, “my kind”. They’re all about customer service, but they like to take chances and do “real” fitness. They’re hip, they’re cool, they’re nice, they’re funny and get this… they’re fit!!!! I can’t tell you how many unfit fitness executives I met with.

Carl, John and especially Lara Ross, have made sure my program is represented with authenticity and all the kooky-crazy-non-conventional stuff that’s “just me”, flaws and all. Let me just tell you, Beachbody® has more than earned my respect. When I explained that Turbo is all about the music, they agreed. They have put together the biggest budget for music I’ve ever heard of! Turbo Jam® is everything I hoped it would be… and so much more! They took such good care of me. There were always flowers and fresh fruit waiting in my hotel room, thoughtful calls and thank you notes from their staff, when I should have been thanking THEM! I felt so honored. Beachbody.com rocks!

Turbo enthusiasts will be proud!Aside from constantly worrying about missing moments with my kids, the second most challenging part of the project was preparing the workouts and music for the 7 workouts. Those who know me are well aware of my need to be a “control freak” when it comes to music. If I were 15, I’d write to MTV and see if I could be “MADE” into a dance club D.J. I’m a music freak. I like to add perfectly timed sound effects, just the right bass lines, and hard core, motivating re-mixing! As is typical for me, I finished all of this prep work at about 3 a.m. on the 1st day of our 3 day shoot, for the first 7 exercise videos in 3 days. I was still tinkering with the musical sound tracks in my dressing room up until about 5 minutes before they announced “We’re rollin’!” With my heart pounding and my head racing, I would sprint to the set with a CD in hand and yell, “Wait, I have a better version!”I had this great group of incredible Turbo friends behind me, my sister and best friends, like Anna-Rita, Holly and Mindy. Beachbody® created a killer set and hired the best exercise video director in the business. We were filming in an actual movie studio sound stage with real camera men, video editors, a team of make-up artists (which I desperately needed, having lost so much sleep), Kraft services and all the “Hollywood” stuff I had only dreamed of! I finished taping each workout and the director (watching remotely from an editing truck) would announce over the p.a. system, “Okay…let’s move on.” Things went great. Everyone said it was the best “cast” they’ve ever seen. They couldn’t believe we were all friends and how much fun everyone had. The various crews could be seen dancing, kicking and punching while we filmed each section.

Many commented they were blown away with how cool this workout was, how contagious the energy, and motivating the music. I should have been feeling pretty good about things at that moment. I should have been soaking in all of the compliments and kudos. But something felt wrong.As for the wealth vs. rich part, I was about to get a big fat check for something I’d gladly do for free, i.e. sharing Turbo Jam® and motivating people to move! We had just wrapped filming all the videos. Friends and long time business associates were calling to congratulate me. They all opened with, “Aren’t you excited? Don’t you feel great?”

I didn’t know how to answer. The truth was, I felt “weird”. I tried to hide the fact that I just felt “empty”. In fact, I felt shame for not feeling “elated” to have finally realized this huge goal I had been working towards for so many years. I couldn’t put my finger on it. These were perhaps the most important workouts of my life and I felt… well… I felt…. “weird”. I can’t think of a better word. I just didn’t feel like me. It was uncomfortable.

I went back to my normal teaching schedule on Tuesday of the following week. Whew… I began to feel “normal” again. It’s true. I’m not an actress and I guess that’s why it felt so “weird” after filming the videos. Where was my Turbo family? Where were my loyal front row regulars? I was missing the faces, energy and personalities that inspire me to lift them up. I never realized how much my own students, like Leili, Astrid, Claire, Ed, Zane, Scott, Tina, Camilla, etc. etc. have done to inspire me, each time I teach. It brings out the best in me when I see the beautiful face of a woman with 75 pounds to lose or a man who is sure this couldn’t be an intense workout. I do what I do for them. I need the inspiration of these people as much as they need mine. It feels like I’m flying when I’m in a room full of people sweating and smiling all at once. It must be like what a pastor feels when the congregation affirms with an infectious, “Aaaaaaamen!!” on Sunday morning. It’s like heaven on earth for this little fitness preacher. Motivating a group of people makes me feel like a rich woman.

But, they weren’t there. I was missing the tall guy in the front who makes noise all hour, the grimaces, the smiles, and struggles that so fuel me. Instead of feeding off of the amazing energy of the people I know and love, I was trying to get something back from the reflective lens of a camera. I felt like I was teaching to a faceless class.

Strange.

We finished filming and I was emotionally and physically exhausted. It took about 4 days to fully recover. That week I filmed the outdoor Turbo Jam® class at Universal City Walk. There to support me was a close friend and fellow fitness professional. I shared with him my “weirdness”. As if it were so obvious anyone should be able to figure it out, he said, “That’s because you’re not an actress and last week you had to play the part of an instructor. We [fitness professionals] do what we do, NOT because of the paycheck, but because it is fulfilling to see people’s faces light up when they’re having a great time and the joy people feel when they reach a new goal, or just master a move.”

Not even 5 minutes later, I met a woman who had lost 30 pounds doing Power 90®. She explained she was happy to hear that Turbo Jam® would be coming to Beachbody® and excited to invite me into her home. We spoke for only minutes, but for me it was a connection. She told me of the message boards at Beachbody® and the many people she’d met. Her name was Andrea and she probably has no idea, but she cured me. I was out of my funk. The cloud of “weirdness” had lifted.

Andrea, or at least the person who Andrea represented, was exactly what I needed to lose that “weird” feeling. I finally had a face. That’s all I needed. I just needed a face. All I wanted was someone I could “see” when I looked into the camera and assured, “You can get through this!”

I recently finished another set of Turbo Jam® videos. What a different experience. The viewer will probably not detect a difference, but man did I feel it! This time I could look at the camera and see the many faces I see everyday on the message boards, those who work out with me on Wowy and the special people who have visited me in Southern California since finding Turbo Jam® through the infomercial. This time I could see so many faces and the experience was truly fulfilling.

I am richly blessed to do what I do. It’s no wonder that many instructors, by night, are doctors, lawyers and independently wealthy folks, by day. It’s no wonder that despite his amazing success with TaeBo®, Billy Blanks still teaches a healthy dose of “real” classes at his facility in Sherman Oaks, CA. It’s no wonder that when I ask a room full of people to raise their hands if they “love” their job, the ones that do are in professions that help others, teachers, nurses, firemen, mothers, personal trainers. To do what you love will make you rich, maybe not wealthy, but I’d rather be rich.

[Side note: I always read my mini-articles out loud to Bret when I’m done writing them. I do it because I like to see if the words sound as conversational as I intend them. Boy, this one was tough to get through. It will probably read like a normal account of my month, but for me, this one represents so much. It was a turning point. I couldn’t read two words without doing a lip quivering sob. I don’t know if writing this was therapeutic, or just that rush of emotion when you have a (insert Oprah voice here) “light bulb moment” or perhaps I’m just hormonal (sorry…too much information). All I know is that I’m so happy now; cured of my “weirdness” and rich, rich rich...richer than I thought I could feel! ]

YOU'RE NOT MOST PEOPLE'S CUP OF TEA

2009-11-18T16:10:00.000-08:00

The truth of the matter is that most people aren’t going to think you’re “the bomb”. At best, most people will find you likeable, tolerable, nice, efficient, a good worker, decent person, helpful neighbor or maybe a friendly acquaintance. Yet when it comes to choosing their all time favorite, it’s probably not you. It ain’t me either! Don’t take it too hard. In fact, we should be contented. Think about it. We only have enough time in our day, week, month, year and life to devote meaningful time to a small group of amazingly important people. Too many people live their lives desperately controlled by their need to have, not just approval, but the adoration of everyone they meet. Some are certain others will reject them if they are “just” who they are. I suppose we’re all guilty of meeting someone so remarkable that we find ourselves in some small way longing to be more like them.

When we held auditions for the cast of Turbo Jam® I asked people who I know and adore audition for the director. I invited people who I would want to spend time with. I think 40 auditioned. There was room for 8. It was difficult to help those I know so well, understand it was “nothing personal" if they were not selected. I assured friends that we may have needed a certain look, a white 40ish female, a muscular black male, tall, but not too tall, a red head with pierced ears or a petite green-haired alien with high kicks. Yet, I found even the most self-assured of my fitness friends questioned their physique, their experience, the outfit they wore, their hairstyle or energy level that day. Quite simply, they weren’t what she (the director) was looking for and there was nothing anyone could have done differently to be selected.

The point is that most of the people who cross our paths in life have their own agendas. They are looking for someone other than us. For them, we are too short, too tall, too quiet or too loud. We are too young or too old, the wrong sex, or the wrong body type. They are looking for someone easier to dominate or someone less intense. They aren’t looking for us. The solution:

Get very good at being
exactly who you are.

This principal applies personally and professionally. When I set out to make a fitness program most people told me I needed to be more drill like, more like Billy Blanks, if my classes were going to have as much appeal as his. I tried for a while, but that didn’t fit me. I like to groove. I watched a hundred fitness videos trying to figure out which traits I could pick up on. I didn’t much look like any of the tall, lean, graceful beauties I had come to know in fitness videos. I’m short, stubby and a bit of a spaz. Each time I heard a critique of my programs or my style, I jerked to attention and wondered what I could do to appeal to that “one” person. I started to drive myself crazy. Somewhere in those early years I came to terms with the notion that I was not going to be everyone’s cup of tea.

Have you ever taught a packed class, received praise from dozens, felt the joy and energy in the room, yet the one person who walked out early with a snarled look on her face still haunts you days later? Maybe you weren’t her style of instructor or maybe she had to leave?

You don’t need to be everyone’s cup of tea. If everyone was looking for you, then you wouldn’t have enough time to devote to the people important to you. If it were possible to please everyone, there would be no Pepsi, only Coke.

You need to know who you are not, in order to know who you are. Be you times two! Don’t doubt yourself, or hold back. Those who do are tolerable, nice, average, boring, or nondescript are also not memorable. I’d take the comments of a legion of critics; if it meant I could connect with a modest group of people that would find, in me or my programs, “exactly” what they were looking for. Hooray! We found each other. Think of your favorite people - those who really leave their mark on you. Picture the quilt of characters that forms in your mind, each person wildly different than the next, but each uniquely engaging. As amusing as you find them, you’ve probably introduced them to others who do not see the appeal. Don’t change to be more like anyone other than you; just get better at recognizing the best parts of you.

Boldly be you, the real you, even at the risk that many may not care for “your type”. Be the person you are when you’re around the people that find YOU amusing. Those who are looking for exactly what you have, need to be able to recognize you when they find you.

11 Difference between Being Tall and Being Small

2009-11-10T14:24:00.000-08:00

Change your Brain Change your Life

2009-11-05T14:21:00.000-08:00

By: Chalene Johnson
To all subscribers to my blog: My blog has moved to a new location http://bit.ly/js8GV home Please join me there, I’ll be able to share a lot more videos with you and the new blog has more flexibility and features and it is an integrated part of our whole website.

The Key to Long Term Success - Changing the Voice in your Head

What lives in your mind, affects your thinking. Your thinking affects your performance, your mood, your beliefs, and your ability to reach your goals. When we slip, or believe we should have done a better job of something, we beat ourselves up mentally. We say things to ourselves that we would never dream of saying to anyone else in our lives. “What a loser!” “I can’t believe how stupid you are.” “You’ll never be able to do it right.” We become what we think about most. Our own self-deprecating comments become our greatest obstacle.

When you Change your Thinking, you Change your Life.

Have you ever stopped and realized you had made things worse in your mind than they really were? Once the facts came to light, you recognized how you had allowed your imagination to take things off into a deep dark place where monsters live. It’s amazing how effectively we can convince ourselves that one of our co-workers is out to get us, that someone doesn’t like us. It’s easy to fall into a pattern of feeling tired because you tell yourself you’re tired. Certainly we’ve all had moments of self-pity; only to be snapped back to reality with the story of someone struggling with the illness of a child, or a life altering event. When that happens you reevaluate the way in which you were processing your own circumstances; you put yourself back in check and think, “Wow! I guess I really don’t have it that bad. I need to be more thankful.”

As you continue on your life fitness journey, remember that a great deal of your training time should be spent on exercises for your brain. When it comes to fitness, the number one area of the body that is most important and most often overlooked is…the brain!

It takes practice. It takes training. So many people defeat their own best attempts to lose weight or maintain their weight loss by speaking negatively to themselves. I hear from so many people, especially women who tell me they actually repeat negative mantras to themselves like, “I’m fat. I’m ugly. I don’t deserve this. I’m disgusting.”

Regrettably, many women recall hearing their own mothers say these things about themselves. Young girls take their self-esteem cues from their mothers. With a young daughter myself, I worry endlessly that my “line of work” may negatively impact my daughter. Think about it… my job is to help people lose weight and get fit. I can’t help but get excited when people reach their weight loss goals. Bret and I try to be extra careful not to spend too much time talking about people’s weight loss, but we have plenty of slips. I just never want my children to think that they have to be ultra fit or a certain weight to have Mom and Dad’s approval. As a mom, I try never to compare my body, speak negatively of my weight, or others in the presence of my daughter. Intentionally I praise those who look healthy, fit, or who have curves. I compliment women in the celebrity spotlight who have “normal” body types and try to put a negative spin on those who are dangerously thin. “Wow, doesn’t she look sad and weak; poor thing. She might be sick. She needs a healthy diet.” Certainly she’ll be inundated with plenty of negative messages from the media, but I have an obligation to do my part as her most influential role model. I work to improve my own behavior and word choice in her presence, as my opinions will affect the voice she hears in her own head.

Through awareness and practice we can change the way we speak to ourselves. It’s time to change the tone of “that little voice” you hear in your head. How empowering to hear the same positive motivation that you would give a child or someone else for whom you care about. If you care about other people, you need to care about and speak to yourself in a way that is positive, supportive, loving and encouraging. Have a sense of humor!

From this day forward, speak to yourself in a way that you would someone you care about. Change that little voice inside your head.

I want you to know that you’re beautiful. God doesn’t make mistakes. Believe you can do anything you set your mind to. Know that you can do this. Believe that you can be fit. You deserve it. You may learn from your experiences, but you will never fail. You will be, and you are, succeeding.

These are the messages I want you to hear when that little voice speaks to you. Lift yourself up when you’re tired, sad or disappointed in yourself. What would you tell your best friend, your sister, your child? Encourage!

By speaking positively you’ll begin to think better of yourself. You’ll start treating other people better. You’ll begin treating yourself better. Just change the way you feel about yourself by changing that little voice inside your head. Will it happen overnight? Probably not. Like all exercise, it must be repeated and practiced for that part of the body to become strong and fit.

Change your thinking and you’ll change your body. Change your thinking and you’ll change your life.

Please join me at the new location of my blog: http://biy.ly/js8GV

ONE WORD CAN CHANGE YOUR LIFE

2009-10-28T15:59:00.000-07:00

By: Chalene Johnson

To all subscribers to my blog: My blog has moved to a new home bit.ly/js8GV. Please join me there, I’ll be able to share a lot more videos with you and the new blog has more flexibility and features and it is an integrated part of our whole website.

ONE WORD CAN CHANGE YOUR LIFE
The other day, I was thinking about when I went to my first motivational conference. It was a Super Bowl size "Rah, Rah! You Can Do it!" conference held at a sports arena. I dragged my ever-such-a-good-sport husband along with me. It was hosted by motivational speaker extraordinaire Anthony Robbins (the guy with the big white teeth). I admit much of it was coated in thick cheddar cheese, a bit over the top for my tastes, but reflecting on it I realize how that was money well spent. Let me tell you why.

We heard from a "who's who" list of business leaders and motivational speakers. We paid a couple hundred dollars for the day. Afterwards, while reflecting on it, we laughed thinking that of the hours and hours of speakers we heard from, we could really only remember about three things. I recall feeling a tangible click in my brain when I heard these three things. There were only three that hit me hard; but I reinforced those ideas by immediately putting them into practice. Come to think of it, these three things were invaluable. When I sit next to a stranger on a plane, or read a new book, or record Oprah, I'm always hoping to take away one new perspective. Three is actually a lot. Sometimes just a single word can improve your life....more on that in a future blog. Allow me to give you the cliff note version of what I took away from that day.

1. FAILURE IS NOT AN OPTION: Donald Trump was there. He was not the pop culture icon he is today, but certainly well known. He told a story about the power to accomplish anything if you believe you can. It was 1991 and he was at the lowest point of his career and facing certain bankruptcy. He recalled walking down 5th Avenue in NYC with former wife Marla Maples. They were in front of Tiffany's when they both noticed a homeless man holding a cup for donations. Marla remarked something to the effect that the man "had nothing." Trump recalled saying to her, "He has $900 million dollars more than me."

2. DO THE YUCKIEST THING ON YOUR TO DO LIST FIRST. It's called "Eating the frog", a term explained to us by one of my favorite authors, Brian Tracy. For those who make a to-do list everyday, if you had a list of 10 things to do and one of them was to "eat a frog", that item would likely remain undone for months. We all have a frog on our list. It's that one thing on your "to-do" list that reaches the top. For whatever reason, we are either intimidated, uncomfortable, nervous, embarrassed or too lazy to tackle it. There it lives and grows. The longer it stays on your list the bigger it grows in your imagination. Everyday we expend energy avoiding it. If it's the 10th thing on your list, you'll make up a 9A, a 9B, and a 9C just to avoid "eating the frog". We hardly enjoy crossing off the 9 other things, knowing number 10 is still out there. We waste time to avoid it. Number 10 on the list festers in the back of your mind like an energy eating tumor. Just when you've blocked it out... boom...headache, stomach drops, your mood takes a dive south, and your self-esteem plummets. Brian Tracy's advice....Wake up each day and make the "frog" the first thing you do. It never takes as long as you think and it really never tastes as bad as you think. I'm getting better at this. My favorite book of his on this subject is aptly titled, "Eat that Frog". If you don't yet write a list everyday, you will after you read this book. Get it.

3. APPLY THE 80/20 RULE TO YOUR WHOLE LIFE: It's simple...20% of what you do accounts for 80% of your positive results. It's true of everything. Think about it. Of all of your friends only 20% of them really want to see you do well and support you, the other 80% are fun to be around, but not all that concerned with your well being, so give 20% of your friends 80% of your "friend time". 20% of what you do in your home directly improves the well being of your family. 20% of what you do at work that no one else could do as well as you, 80% could probably be done by someone who is paid less, allowing you to focus your time on the 20% that get results. Often 80% of the way you spend your day bring you no closer to living the life you want to live, 20% of your activities do. You never wear 80% of the clothes bursting from your closet. What is it you want for your family, your health, your marriage, your career, your life? Figure out which area you want to tackle first. Next make a list of everything you're doing. Finally select the 20% of that list that truly brings you closer to your goal. Focus. Focus on the 20%. Focus on a way of freeing yourself from the other 80% and feel 100% better. Every couple of months step back and re-focus on your 20%.

That's the beauty of life improvement workshops, books, articles, posts, television. It's kind of like cleaning out your closet. You can't just G.I the place once and hope that your sweaters and shoes stay all nice and neat. Pick up a book, do an on-line search for a topic you're looking to improve. If you're spiritual, attend a motivational service. Call a friend who is blessed with words of wisdom and listen this time. Watch Oprah. Listen to Dr. Phil. Tune in for Dr. Laura. Read a blog. Even if you only remember three sentences, the results of implementing positive change will be life improving.

In order to purchase my lecture DVDs please click here: http://www.turbokick.com/store/home.php?cat=81

It is Halloween and Powder Blue Productions has a monster of a sale, all CD/DVDs are 50% off and you can get additional 20% off by either joining FAN club or becoming a VIP. Please click here http://bit.ly/h5Uj1

Volunteer Work that Matters the Most!

2009-10-20T15:42:00.001-07:00

By: Chalene Johnson

Quite a while ago, at my son’s football practice, I met a Mom with three kids under the age of 5. When I asked how she was able to keep her sanity she replied, “I have TWO nannies and a girl who stay with us on the weekends.” In the presence of two of her children, she proudly added, “I have to work full-time. We have a huge house and I have an awesome job! The pay is just too good to give up!” That’s a quote!
I wanted to demand she hand over her license to mother, on the spot. (I wish the institution was licensed!)
I thought, so your job was too good, but the kids… what were they? Not so hot? Good, but not worth considering moving into a smaller house to be able to spend more time with them? Cute, but not nearly as likely to help her afford that Mercedes E-class?
Don’t get me wrong. I do understand that sometimes both parents have to work. Circumstances and finances are sometimes out of our control. A roof over your family’s heads is priority number one.
That’s not what I’m talking about. I’m talking about people who seem to make everything else more important than being with their own kids. This leads me to my next point.
So I asked, “What would the weekend girl do when you were home on Saturdays and Sundays?”
She gloated, “Oh, I was the committee chair for XYZ charity and most of our events are on the weekends.” What? No really. This is what she said!
That’s when it hit me. I can usually see both sides to ANY story. I try to keep an open mind. Yet, there are a few topics which I hold strong, unwavering beliefs. My friends and close associates know my hot buttons. She had hit a nerve. I stood there quietly on fire. Yet, at that moment, I also had an epiphany. Suddenly, I felt really good about being a loser.
A few years back, I was nominated for an industry award. Part of the process required me to complete many questionnaires about my contributions to the fitness industry and my charitable work.
I didn’t win. I bumped into one of the committee members at a fitness event about a month later. She whispered that she had something to tell me. In a hush tone she explained, “You need to put in more hours of volunteer work to win. Just do a bunch of charity work for a year, and you’ll have it.”
No thanks.
Volunteerism is wonderful. In college I spent almost all my extra hours working for the Grand Rapids Aids Foundation. We delivered meals, did laundry, changed bed pans or sometimes, just sat quietly holding a hand.
Without volunteerism we wouldn’t be able to cure as many cancers, save as many lives, or offer the support to families who need it most. Volunteerism is essential. At some point, everyone should volunteer time to a meaningful cause. Yet, I truly believe the greatest thing a parent of young children can do for their community is to raise outstanding citizens. We could solve most of societies’ problems by being around more often. Donate your extra time to your kids.
You’ll have thirty plus years to devote to your free time when they’re out of the house! For now, learn to say “no” without regret. Learn not to care about what other people think if you politely decline without explanation. Instead, worry about what type of parent your kids will say you were!
When you have extra time, go to the park with your kids. Paint some rocks. Ask your teenager to teach you how to text message. Bake some cupcakes and open a lemonade stand. Build a tree house! Sit down on the couch and tell them stories about when they were babies.
There are many causes worthy of your time. I support the work of America’s volunteers. It’s just not my first priority when dividing my time. Yet, I want to do my part. So, Bret and I donate both personally and as a corporation. That is how I contribute at this stage in my life.
What I won’t donate is my family time. I will pass for now.
So here’s my request to working parents with young children: Devote yourself to your community by spending more time with your children. If your circumstances are such that both
parents have to work full time, then consider staying off volunteerism until they are older. Instead, use those precious extra hours to be at practices, pick her up from school, see
his first steps, act excited when she walks through the door. If you are compelled to volunteer your time, then volunteer to be the carpool Mom, the little league coach, the den leader or the more involved parent. Your kids, and your community, will thank you.

From Jammer to Kicker

2009-10-12T13:34:00.000-07:00

By: Chalene Johnson

I know you LOVE Turbo Jam®. Maybe you’ve found Turbo Kick® in a gym near you and you’re there every time there’s a class. Not only have you finally found something that works for you, but you have fun doing it. You also realize that you can’t stop telling others about the great workout you get and asking them if they want to borrow your DVDs or take a class with you.

Do you ever think about what it would be like to “teach” a class? Just for a moment, imagine that you’re in front of a class encouraging others to give it everything they’ve got. You’re the one reaching out to the people from the front to the back, letting them know that it’s okay to mess up. You’re the one telling them that smiling burns more calories.

I have to be honest, there’s nothing more important to me than teaching a class every day. Why? Because I can share my passion and LOVE for fitness with others. I “get” to encourage them on their fitness journey. I “get” to offer advice and helpful hints. I “get” to watch as people transform before my very eyes. I see people who are shy and lacking confidence become vibrant and outgoing; all because they’ve taken some classes. It’s a privilege to be surrounded by people who want to live healthier, happier lives. I “get” to be a part of that.

I don’t have to make time to workout, because as an Instructor, my workouts are automatically scheduled into my day. Of course, it helps that I teach classes that I LOVE. When I’m teaching, I push myself to reach new heights, whether it’s energy or enthusiasm, I want to be MAXED-out after every class. I want my Bobybugg® screaming when I’m done.

Would you like to “get” to do all that too? You can take your Turbo Jam® experience to the next level. All the calories burned and confidence gained is secondary to what you can do to help others change their lives. You can become an instructor who has an ever widening circle of influence. You can make that “what if” into a reality. All you have to do is go to an Instructor Training. There’s a whole new world out there. Why not start now?http://bit.ly/Z7Cr2

My Fitness Journey

2009-09-29T16:42:00.000-07:00

To all subscribers to my blog:
My blog has moved to a new home bit.ly/js8GV. Please join me there, I’ll be able to share a lot more videos with you and the new blog has more flexibility and features and it is an integrated part of our whole website.

I was a pudgy pre-teen with a love for dance and an obsession with music. Like most girls, I took a little tap, jazz, and ballet. My parents let us experiment. Lacking the grace of my younger sister Jenelle, who excelled at ballet and pointe, I gravitated toward jazz. I really had no clue, wasn’t that good, but man I loved to dance, and I thought the recital costumes were way better.

I guess you could say I grew up on aerobics. As a kid in the late 70’s, my mom was one of the very first Jazzercise instructors in the state of Michigan. My sister Jenelle (3 years my junior) and I would accompany my mom to each of her classes, most of which were in the evening in local church basements or elementary school gymnasiums. The two of us would take turns dancing to the routines in our shiny spandex and changing her records between songs. I remember my mom watching the VHS tapes (although I think they were actually Beta tapes back then) to learn the Jazzercise routine for each song. She loved teaching the classes, and we watched her become strong, lean, and more confident. Growing up, I always remember my mom being on a diet. In fact, I remember every woman in my extended family always being on the latest fad diet. It wasn’t until my mom starting teaching Jazzercise that we saw her become very fit and just enjoy eating healthily. It was a great experience and one that certainly inspired me. Little did I know how profound the impact would be on every aspect of my entire life.

I began teaching aerobics when I was 18 years old. I was still a student, and I had a part-time job at a J.R.’s music store, but it seemed like a great way to stay in shape and hey, I’m not gonna lie...I loved being on stage! There were no courses to teach you how to teach and really the only formats were low or high impact aerobics. There was no spinning, kickboxing, sculpting, Pilates, or funk—at least not that were in popular demand. It was just “impact,” and unless you were a Jazzercise instructor, you made up your own routines, put together your own music, and just kinda went for it.

So that’s what I did. I mixed a tape of my favorite songs and practiced doing little routines to each one. I invited my girlfriends Liz, Katie, Nancy, Meg, Dawn, and Jenni over to the basement to “workout” with me. Those were my practice sessions. They were my guinea pigs. I stood in front, and they just followed along. There was no cueing, and I kind of doubt I was ever on the “beat.” I was, to put it bluntly, terrible, but having a good time.

Nonetheless, I had to wait until my 18th birthday before I could start teaching at a local women’s club. I loved it! I have no doubt I was the least popular instructor on staff, but I had a burning desire to be better. There are certain things you try and from your very first taste you know it’s for you! I just knew that if I had the right coaching and a whole lot of practice, I could be really good someday. That’s how many of you feel today. You know deep inside you have a calling to do something…and maybe it’s something that today you’re not that good at, but with some focus, you know you could master your destiny.

I met my then boyfriend, now husband Bret while were students at Michigan State University. He was from California, so after we graduated, we moved to Southern California. I took the LSAT, worked as a paralegal by day and applied to law school. In the evenings and before work, I spent my time teaching fitness classes. My life’s path was to be an attorney. Yet I never felt passion for law or for anything the way I felt passion for helping others find a way to live a healthier, more balanced life. I needed to follow my passion.

First and foremost, I am a mother. It’s the most important thing I do. My husband Bret and I have two children. But I am also an Entrepreneur, business expert, TV fitness personality, lifestyle coach, motivational speaker, author, clothing designer, artist, and reality TV junkie! I believe my calling is to help others find ways to simplify and improve all areas of their lives, from fitness to relationships. I have been referred to as the “Rachel Ray” of fitness; I am just like the girl next door. I was not born with a fitness model body. I have to really work at it. But when you find workouts you love, exercise doesn’t feel like work. It’s no surprise that fitness has to be fun or people won’t do it! Once you find something you love to do, like Turbo Kick®, you’ll stick with it!

A little bit about my signature program, Turbo! In the early 1990’s, I blended Tae Kwon Do, dance, and aerobics into a group exercise class that combined the sexiness of dance and the hip feel of funk with the power and strength of kickboxing. I’m a total closet DJ; I taught myself to digitally re-master and edit music to match the moves of every pre-choreographed routine. I have a blast adding sound effects and highs and lows to create exciting, electric, and energetic music that will hype up the participants and leave them wanting more! Music is such an important motivator and a huge part of the FUN factor. So that’s how Turbo Kick® was born. Turbo Kick®, PiYo™, Turbo Jam®, Hip Hop Hustle™, and ChaLEAN Extreme® are some of the most popular exercise formats around. Despite the fact that I have sold millions of videos, I still teach 7 days a week. People are often shocked when they hear that. I’m shocked they’re shocked! Why wouldn’t I do what I love? It’s a dream come true to know that millions of people have changed their lives from the ground up using my DVD’s, but nothing fuels my passion like getting in front of a live group and personally involved in someone’s life transformation. So yes, I teach every day, and I plan to continue until I’m 100!

She’s got the look! I’m a girlie-girl! I love fun fashion. I’m easily distracted by anything shiny. I’ve been known to stop my class in the middle of Turbo to find out where someone bought their shoes! Most of us feel like a million bucks when we have a new outfit that fits well, flatters the body, and says something about our personality. That’s why I created Turbo Wear. Part of the fun of working out is feeling great. It’s not easy to “feel great” if you don’t think you “look great.” I created a line of clothing that was flattering, fun, and made women feel great when they worked out! Put on a pair of my lightweight sweat wicking cargos, a cute tee shirt, a hip baseball hat, and some funky knee high socks, and you’re transformed and ready to TurboKick™!

I’m the founder and CEO of Powder Blue Productions, the fitness and lifestyle company that produces Turbo Wear, Turbo Kick®, PiYo™, and Hip Hop Hustle™. My husband Bret and I started the business in 1997, in a spare bedroom of our home, and now it’s a multimillion-dollar company. Both of us share the same priority, our children. We share a partnership in business and in our personal lives. As partners, the commodity we work to build is not wealth, but well-adjusted children with good character. We plan our lives around them. They are first. No job, no email, no amazing opportunity will ever be more important than being there for our children. Period.

When I re-read my own bio, it sounds like I do a lot. I do, but don’t be misled. I don’t do it all, and I have no plans to! I don’t believe you can “do it all” and enjoy a balanced life. I do what is important to me and my family, and everything else comes second. I’m not bothered when some “fan” calls me out for not answering their email or taking on the next project. I do professionally what I can with the time I have left over after my family obligations. Family comes first for me. I believe in balance. I often say, who cares if you’re the perfect weight or the perfect shape if the rest of your life is falling apart. Balance is the key.

I’m most passionate about family, fitness, to-do lists, prioritizing your time, and being good to others. But don’t be surprised to hear me blog about everything from the latest techno-gadget I’ve fallen in love with, this fantabulous bra I found, the life-changing book I’ve just read, the killer recipe I just found, or how to get rid of toxic friends. Let me be your “go-to” girl!

I want to help you live a fuller life by finding a way to do the things that are most important to you and the important people in your life. I want to help you understand how to identify your priorities, get more done, have more time, and stop worrying about what other people might think! I’m your straight-talking girl-friend who will give you a swift kick in the booty when I think you’re off track, and I’ll be the first to give you a high five when you accomplish your goals. I hope that you’ll allow me into your house as a fitness expert, but that you’ll understand my message is about far more than fitness. I look forward to getting to know you!

To join my new blog please click here: bit.ly/js8GV

Lower your Expectations – Kanye West is Consistent

2009-09-14T15:06:00.000-07:00

By: Chalene Johnson

I so look forward to the MTV VMA's every year. Each year the show seems to one up the previous year! I just devour every minute of the fashion gone wrong, the over the top performances, the theatrics, the celebrity couples, the rants, the comedy... every hot, messy minute of it. With the exception of the host, who was NOT funny. I still, after two years, have no idea who he is and why he has been given this honor and who, by the way, really needs a stylist - skinny jeans and vest? Really? Not so much. But aside from the host, I thought this year’s show was captivating from start to finish. Pink. I'm speechless. Wow! Beyonce, when my son was 18 months he went through this stage where he would get really, really excited. He didn't know how to express his feelings, so instead, he would just open wide and bite down hard... on me! I wanted to bite Beyonce. Lady GaGa: I had no interest in her until this years VMA's. I thought she was a just a gimmick. Wrong. She is wildly talented, demented and a freak show that you can't take your eyes off. I'm dying to see her live!

But the big news of the night was, of course, Kanye West storming the stage and ripping the microphone away from sweet innocent, doe-eyed, 19 year old Taylor Swift during her attempt to deliver an acceptance speech. I may be the only person in the bloggesphere to say this, but I wasn't stunned or surprised in the least. Why? Because he's done this before. Kanye has had previous award show rants about Gretchen Wilson, Justice na Simian, Britney Spears and Justin Timberlake. He's a big spoiled bratty baby. His actions were rude, childish, thoughtless and small; but they were completely predictable.

Most people will tell you through their actions what you can and should expect from them in the future. We spend so much time being upset and disappointed when people don't behave or respond as we "wish" they would. I think we can learn a lesson in human predictability from Kanye's outburst.

I have great parents. Still married after 40 years, Marge and Bill didn’t drink or do drugs and raised my sister, brother and me to be good upstanding citizens. They are, however, late to everything. Because of my Dad’s compulsion to fit in one more things; my parents have missed a few things including thanksgiving dinners, flights, and the beginning of almost every movie, to name a few. I love them, but I have learned to expect them to arrive late. One of my dearest friends has never once called to make plans for the two of us. She waits for me to do the planning. I used to take it personally and “keep score”. I adore her, but I needed to accept that she’s simply one of those people most comfortable in the “passenger seat”. My kids are most demanding of my time when I have a cut throat deadline and really need to focus. When my husband has gone beyond 3 hours without food, he’s…well…shall we say…easily agitated.

These things used to frustrate me. You probably have someone in your life that routinely has you in a fit; and once again they have disappointed, frustrated, offended, or inconvenienced you. How often are you disappointed by the same set of circumstances, same friend, same frustrating co-worker or the same relative? Why don’t they just see the light, strand up and fly straight once and for all?

Ironically, the person who disappointed you most recently tried to tell you this was going to happen. Forget what you believe to be right or wrong; if you want to predict how people will behave, just glance at what they’ve done in the past. If your Mom or Dad were selfish or abusive toward you as a child; why would you think he or she would miraculously become a better person now that you’re an adult? If you have a friend who is always late, why would you foolishly believe this time they might be on time? If your sister is a total flake, what would possess you to ask her to help you with something important?

Response: “This time I was really hoping it would be different.”
Reality: People rarely change.

A friend of mine has shared stories with me of her horrific childhood and the pain she endured at the hands of her abusive, alcoholic single mother. Despite the cards dealt to her, my friend is a fantastic mother and a wonderful friend! I’m very attracted to resilient people. This girl defines resilient. She’s conquered her past, ended the cycle of abuse and created the life she deserves. Yet, several times a year, in a moment of weakness she invites this woman (who doesn’t really deserve the title of Mother) back into her life. Seduced by the fantasy of a relationship repaired, undermined by her deep rooted longing for the love and care she was denied; she allows her back in. Though not as trusting as she was when she was a child, there’s still a part of her that believes that this time things will be different and each time…it remains the same.

Your abuser will probably never drop to their knees and deliver the gut wrenching apology you deserve, no matter how many opportunities you create for them. Don’t expect people to change by creating more opportunities. They will only prove that people rarely change. It is what it is. They are who they are. Take it or leave it, but be realistic. The most that you can or should expect from people is exactly what they have done in the past. Should they do more, be more, or rise to the occasion…well then you can be pleasantly surprised. But to be surprised when someone acts or responds exactly as they always have is waste of your precious energy.

Be an optimist, but when it comes to people, a healthy dose of realism is required.

Why be disappointed by things you should expect. Most people will behave tomorrow as they did today. Most people are consistent: consistently reliable, consistently in a heap of drama, consistently negative, consistently taking charge, or just consistently inconsistent. If your best friend remembers your birthday a week late each year, why be disappointed this year? It has nothing to do with her adoration for you. Keeping track of dates is not her strong suit. It’s not personal. Get over it.

Unrealistic expectations are a sure-fire way to stir up stress levels and harbor futile frustration. It is useless. You can expect that your unreliable babysitter will not show up on the one day you need her most. You can expect that the “angry” woman who works the front desk will be just as unhappy today as she was yesterday. Expect that your toddler will use a Sharpie™ to make his mark on your beautiful white couch. Your boss, who hasn’t given you an “atta-boy” in six months, is not planning a parade in your honor. Accepting these things as fact does not mean that you’re rolling over, or condoning them. Rather, accepting them is to acknowledge that you can’t control the actions, thoughts or behaviors of anyone other than YOU! Expect that which is likely, predictable and realistic based on past experience and then relax when it happens.

Don’t invite a house full of kids over and not expect a mess. Don’t throw a party if you’re a clean freak. Don’t rely on someone who has been unreliable. Don’t expect a guy who has cheated on his wife won’t do it with you. Don’t think that the girl, who gossips about everyone, won’t do the same to you. Don’t believe that your dysfunctional parent(s) will suddenly see the errors of their past. Don't let Kanye West get anywhere near a microphone at an award show if you're not ready for his obnoxious rant!

The opening line of the book, 'The Road Less Traveled' by Scott M. Peck begins simply, 'Life is difficult.' Peck’s message isn’t negative. It’s the truth. If we expect that life will be difficult, we will be better equipped to handle its challenges and more likely to tighten our seatbelts and enjoy the excitement of the bumpy ride. Children of healthy marriages expect that relationships take work and that conflict will arise and that loving caring partners compromise, apologize and make-up!

When we accept that difficulties are a part of life, when we consider that most people are predictable, when we expect imperfection and malfunction, when we anticipate having to do the job ourselves and set expectations realistically; we lead a happier more predictable existence. When someone disappoints, frustrates or drives you crazy, just smile and think to yourself, “Well, I expected that.” You have two choices: 1. Accept who they are and set your expectations realistically or 2. Decide that you won’t tolerate the behavior and drive your car in a different direction. Changing the other person is not an option. You only have the power to change you.

So, set your expectations for others where they should be. Don’t take it personally. People do a great job broadcasting their next move; just pay attention to what they’ve done in the past.

For more information and fitness DVDs check http://www.turbokick.com/
to put a face and a voice to the words.. check out my Lecture Series http://tinyurl.com/my-lectures

If you like to own lecture DVDs check this link http://bit.ly/mlbbp

Hang out with me on Twitter at http://www.twitter.com/chalenejohnson

And Facebook http://www.facebook.com/chalenejohnson

To read more from my newly co-authored book “The Code” follow this link: http://bit.ly/7Ozb7

YUMMY MONDAY: THE SWEET POTATO

2009-09-14T09:23:00.000-07:00

I love LOVE sweet potatoes! I eat them at least a few times a week. I mix them with some diced up chicken breast, so YUMMY!! If you have a sweet tooth like I do, add a lil splenda to it to get that Thanksgiving dinner feel.

But did you know just how good for you these tasty potatoes are?

The scoop on the Sweet Potato:

One baked sweet potato (3 1/2 ounce serving) provides over 8,800 IU of vitamin A or about twice the recommended daily allowance, yet it contains only 141 calories making it valuable for the weight watcher. This nutritious vegetable provides 42 percent of the Recommended Daily Allowance (RDA) for vitamin C, 6 percent of the RDA for calcium, 10 percent of the RDA for iron, and 8 percent of the RDA for thiamine for healthy adults. It is low in sodium and is a good source of fiber and other important vitamins and minerals. A complex carbohydrate food source, it provides beta carotene which may be a factor in reducing the risk of certain cancers.

For those who are always on the run like myself, you need to try these amazing pre-washed and pre-wrapped sweet potatoes!! Just throw them in the microwave and in about 6 minutes you will have a perfectly baked delicious sweet potato. Enjoy!!!!

The More Turbo, Less Latte Diet Plan

2009-09-11T12:42:00.000-07:00

By: Chalene Johnson
When people ask me what’s the easiest way to “lose weight,” I like to tell them about the “latte diet.” It’s really just a euphemism for cutting something seemingly minor out of your daily habits, which may be the cause of unnecessary, unaccounted-for calories.
I’m 5’2”. Okay, fine. I’m 5’1 and ¾” to be exact! If I gain two pounds, it looks like ten. There’s just nowhere for it to go. In the past couple of years, I’ve really buckled down and done my best to get a handle on the little things that make a big difference for those of us struggling to lose or maintain weight. A light bulb went off for me when people started sending me their own before and after photos representing the weight loss and body transformations they experienced with Turbo Kick™.
Many of these people started to see a difference when they began doing Turbo Kick™ three, four and even five times a week. There was a period of time when, due to poor scheduling on my part, I was teaching only one Turbo Kick™ class a week and a whole slew of other formats I didn’t enjoy very much.
I decided to give up every workout I wasn’t looking forward to, for whatever reason. I added three more Turbo Kick™ classes to my weekly workout schedule. I returned to teaching Turbo three or four times a week. Wow! What a difference I saw and felt in my own body.
Next, I decided to get critical, rather than defensive, about the calories I was consuming. For many years, I reassured myself that I was eating “clean” and working out six days a week and because of that, I was probably as fit as I was ever going to be. I was eating far healthier than most people I knew. Hey, we can only do so much with the genes we’ve been dealt, right?
I decided to write down everything I ate, and I mean everything! I even recorded the left-over crust from Cierra’s sandwich, the handful of cereal here and half a broken cookie there. I looked at the calorie content on the things I was consuming, including the Starbucks soy latte I enjoyed each day. After a few weeks of food journals compared with the calories I burn each day as recorded by my BodyBugg, I realized things were not as “clean” as I had thought. There were quite a few things I could do without. So I set out to cut out and cut back.
I still eat those last syrup-drenched bites of pancakes that Brock (thank God) leaves on his plate, but just one bite instead of four, and I count those calories! I replaced late-night handfuls of cereal with dried cranberries and almonds. If I want something sweet, instead of fat-free yogurt (which is loaded with sugar), I now do sugar-free Jell-O™. But the thing in my diet that I believe has had the most positive impact was cutting out the daily soy latte habit. In doing so, I save nearly $140 a month and about 7,000 calories. What a simple way to lose two pounds in a month!
Everyone has his or her “soy latte.” It’s a metaphor for something you’re eating every day that you really don’t need, that you really wouldn’t miss if you cut it out, cut back or replaced with something containing fewer calories. Most of us know what to eat; we just don’t keep track of it very carefully. It is reported that Americans underestimate their calorie consumption by an average of 40%! Wow!
To break your current plateau, take a close look at what you are eating (and drinking). Really account for every calorie. Use a food journal. There are many free apps available for your smartphone, but a Post-it note on the fridge will work, too! Make a serious effort to consume fewer calories. Consume the right balance of calories, i.e., protein and carbs, based on your activity level. And last, but not least, burn more calories and work those abs by doing the right kind of workout (hint: starts with a “T” and you hear sirens about 30 minutes into it!)

Need to put a face and a voice to the words.. check out my Lecture Series http://tinyurl.com/my-lectures

If you like to own lecture DVDs check this link http://bit.ly/mlbbp

Hang out with me on Twitter at http://www.twitter.com/chalenejohnson

And Facebook http://www.facebook.com/chalenejohnson

To read more from my newly co-authored book “The Code” follow this link: http://bit.ly/7Ozb7

The Magic of Positive Thinking

2009-09-02T13:34:00.000-07:00

By: Chalene Johnson
The potential of the human mind is striking.. To think that each person has the power to guide their behaviors, successes, failures, outcomes and outlooks with the unbelievable power of the mind is truly exciting. Each of us has personally witnessed both the positive and negative outcome of its might.

The Pitfalls of a Negative Mindset
On occasion, you have probably allowed yourself to slip into a pattern of negative thinking. When this happens, your mind has the power to transform a relatively minor circumstance into a monstrous, life-halting event.

Here’s a common example. Have you ever jumped to conclusions about a friend or a co-worker? Unsure of what really went down, insecure about what someone might really be thinking of you, you allowed your mind to take a detour leading you down the dangerous path of negative thinking. How quickly the mind can morph a former pal into one of the World’s most notorious villains. It is most common for people who are insecure or the victim of past hurt to engage in this pattern of thinking. By thinking the worst, they won’t be disappointed.

Those with the propensity to think negative will assume the worst as a means to safeguard themselves. If an acquaintance or co-worker seems distant or distracted, the mind of the negative thinker kicks into overdrive, “She’s really avoiding me because she’s talking about me behind my back. I really don’t care because she’s the one with the problem. I knew this was going to happen. She’s obviously a very jealous person with many issues. No one should ever trust her.”

(Hold on…I’m no psychologist, but we’re about to go deep!) This processing method allows the negative thinker to maintain a mental upper hand. A lack of confidence leads them to first believe that others don’t like them, that they are about to be “found out” or that others have identified their shortcomings. The negative thinker hides this vulnerability from him/ herself and others by casting negative aspersions into the air to create a distraction. He or she will then repeat these allegations mentally and sometimes verbally until they become their reality. The vilification of the negative thinker’s intended target then masks or replaces his/her initial feelings of insecurity about him/herself. He or she seeks validation from others constantly. “Is Lisa mad at me?”, “Deana is being immature and self centered!”, the negative thinker will state in a way that sound more like a question than a statement. Thus, mentally he/she protects him/herself from personal pain or external attack. By making statements about others in a way that corners the listener into half agreeing, he or she feels validated.

Please watch this clip:

The Law of Belief
Conversely, the positive thinker regards him or herself in a favorable light. The positive thinker worries not about what others might be thinking about them, because they feel good about what they are doing, who they are and what they stand for. Author Brian Tracy calls it the “Law of Belief”. He writes, “Your beliefs act like a set of filters that screen out information that is inconsistent with them. You do not necessarily believe what you see, but rather you see what you already believe. You reject information that contradicts what you have already decided to believe, whether or not your beliefs or your prejudices are based on fact or fantasy.”

The Power Potential of Positive Thinking
Positive thinkers assume the best of people and situations and filter out negative information, creating a positive reality. They miss the negative things that “hurt” people see, magnify and obsess over. People who enjoy success in business have filtered out self-limiting negative thoughts about their inadequacies and truly believe they can do exactly what others before them have done, and perhaps even better. People who enjoy personal peace believe that everything will work out as it should and think the best of others because they hold themselves in the highest regard.

Have you ever been thinking about someone you haven’t seen in months only to answer the phone to hear his or her voice? Ever really needed a size small and found the last one hiding at the back of the rack? Have you ever been late to go do something nice for someone and miraculously every traffic light turns green just as you approach it? If so, you have experienced the power of positive thinking.

Positive thinkers meet the right people at just the right time. They have a better life and happier existence because they have chosen to frame it precisely that way. They chose the right kind of people to invest in friendship. They never say, “I don’t have enough time,” or “We don’t have enough money.” Instead, they find a way to make it happen. They have confident children, fulfilling careers and meaningful friendships. I personally believe some people are born positive thinkers, but anyone can learn. Not positive by nature? Baby steps are what you need to take. Start with something small and focus on one thing such as, “I actually enjoy working out.” Each time you finish a workout recognize how good you feel, believe you love to exercise, focus on the endorphins that are pumping through your body after your workout. Before long, you will truly begin to enjoy something that in the past you might have viewed as a “task” or chore.

Here’s another example of changing your way of thinking. Before your next social event at which you may not know a soul, picture yourself being loved and admired by everyone you meet. Assume that all in attendance have heard great things about you. Assume in advance that people will like you exactly the way you are. Tell yourself that a “cold” or less than interested greeting is simply the other person’s nervousness or “anxiety”. Assume that people already think the world of you, so there’s no need to prove or doubt yourself. Make it your goal to put the emphasis on the other person. Make it a game, a challenge to meet as many people as possible and help to put “them” at ease. Instead of responding to the urge to “tell” others about yourself, your accomplishments, or opinions, make it your goal to listen to the people you meet. Collect the life stories of others and ask open-ended questions. Listen, digest and become a student of those you meet. As with any sport or skill, practice makes perfect. Before long, you’ll relish the opportunity to meet new people and take their walls down one brick at a time. Before long, you’ll feel a sense of happiness and confidence when entering social situations. Practice reframing your thinking and create a new reality of one that is currently negative or unhappy.

If you decide you’re in a good marriage (even if you’ve had major problems of late) and behave as though you love your mate, your positive thinking can create an about-face on your divorce bound relationship, not in one day, not in one week, maybe not even in a month’s time. But, if you change the way you feel about something or someone, you change your reality. If you truly believe people like and care about you, you will be rewarded with the truest of friendships. If you believe there are no limits to your potential, you will be blown away each day by the many things you’ve been able to accomplish about which others can only dream. Next! All of this is true, and ironically it’s accurate in the reverse too!

Your Life Around

Want to turn your life around? Then, it’s time to recognize that you hold all the cards. You don’t have bad luck, a bad marriage or a crummy job because fate dealt you a bad hand. You have most circumstances, both positive and negative because you have attracted them to you or you have decided to do nothing about it. Of course, there are things 100% out of your control, but there are many in which you need to recognize your part in attracting, or perpetuating the problem. You bring to you what you expect. Expect that it’s going to be tough to make ends meet this month and I promise that will be your reality. Decide that you’re going to do something about it and have more money this month than last and you will succeed. Period! Decide that you will make time for exercise. Decide that you love your life.

I expect the best of people. I expect that I will win and I expect that every goal on my list will be fulfilled. I know I will be happy and I know I will do right by others.

Obsess about the negative and I guarantee you’ll lead a life of drama and upheaval. A pit in the bottom of your stomach will become your regular companion. You’ll enter a room of strangers assuming their thinking negatively about you. You’ll dominate conversations or gossip about others in an effort to prove your self worth. You will believe the negative things you are saying to yourself and that is what you will project to the world. Change your mind and you can change your life…overnight.

Filter out the negative and focus exclusively on the positive and I guarantee that amazing things will happen.

To read more from my newly co-authored book “The Code” follow this link: http://bit.ly/7Ozb7
To order DVDs of my lectures please click here http://bit.ly/Ow54A

An Amazing Life Is No Accident

2009-08-27T10:31:00.000-07:00

By: Chalene Johnson
An outstanding life is not an accident. What does it take to live life the way that makes the most sense to you? What does it take to have a fulfilling career and smile inside because you can’t believe how good things are? The formula: Preparation, attitude, planning and thoughtful navigation. Though many good fortunes in my life are the result of dumb luck, I can plainly credit my accomplishments to careful preparation and an “unshakeable” positive attitude.
Too often we keep ourselves busy with all the things we “need” to do. Sometimes we let our own ability to “do it all” kidnap our ability to enjoy an outstanding life. We say yes to too much and “I’m sorry, I just don’t have the room on my plate at the moment” to too little. Most often this happens when we forget to consult “our life plan”.
What’s your life plan? What’s your dream kid? Do you know? Who have you told? Is it clearly defined and written on paper or scribbled in lip liner on a lint covered post-it-note on the bottom of your purse?
Are you living your life as a passenger or a driver? If you haven’t clarified your priorities on paper or if you’ve never written down your goals, you may be an unsuspecting passenger (without a seatbelt I might add!). List, on paper, not in your head, the areas of your life that hold the greatest importance to you. List the top 5 in order. Some examples might be health, family, collect more shoes, career, spirituality, finances, leisure/hobbies, fitness, other people’s perception, animal rights, helping others or some other category that holds great personal importance.
Those who live from day to day devoid of a plan, a pecking order, a map, those who live without clearly defining what is most important to them, do so at catastrophic risk. As a result they marry the wrong person, waste years in unfulfilling jobs, worry about what unimportant people might think of them and spend years feeling as though they were meant to be doing something different, but they don’t know what. Those, whom lack this life blueprint, though seemingly perfect on the outside and abundantly busy, actually feel confused, uncertain, unhappy and overwhelmed.
Is that you? Were you meant to read these words today? Do you know clearly what is important to you and in what order? Most of us think we have a grip on our goals and values. Yet, until you’ve written them down and given them considerable thought they overlap and clutter the space like a studio apartment filled with too much IKEA. Those who have not taken the time to rank their values and simplify their lives struggle for days, weeks, months and sometimes years with decisions that would have been otherwise obvious.
Without a steadfast plan the busyness of our lives creates a smokescreen, an illusion that we are living a full existence. We must be living the life we wanted, right? We are the ones who agreed to do all these things, right?
I have two simple theories that will help you map your course for this wonderful life. I know… I’m not the first to figure this out! I’m just telling you what I’ve learned. Henry David Thoreau once said, “Our life is frittered away by detail... Simplify, simplify, simplify! ... Simplicity of life and elevation of purpose.” A few years back I asked my son Brock, now that football season was over, if he wanted to play basketball and baseball like he did last Spring. His answer was nearly as prophetic as Thoreau, “How about just one. Doing too many things might give me a headache. I’ll just play basketball.” You ain’t kiddin’ kid! (Now I tried not to appear overly ecstatic, but inside I was screaming with joy, doing the hip hop happy dance that only a mom who has endured countless torturously boring t-ball and baseball games and practices could understand).
Step One: Clarify to simplify.
You can’t simplify until you’ve clarified that which is most important to you. Most everyone knows that when I grow up I plan to host my own talk show where I can help people find the right gadgets and gizmos, get the life and fitness on track and speak girlfriend to girlfriend with frank advice. Now that’s the end result and I’m pecking away at my (carefully crafted and diligently maintained) CCDM task list to accomplish that big goal when the timing is right. The timing has to be right according to my family’s needs, not mine. You see, my family ranks above my career… by a landslide. That’s what works for me. What works for you? Be honest with yourself. Prioritize according to your own beliefs, not the imposed beliefs of others. If your kids are higher on your list than “spirituality” then next time you are faced with skipping prayer group or missing a T-ball game, the decision is easy. If your career ranks higher in your list of priorities at this time than your health, then the decision to skip the gym and stay late to impress “The Donald” is a no-brainer. So when several years ago I was offered the opportunity to interview for a television show that would take me away from my family for about 12 weeks, I politely declined. You can make new opportunities for yourself whenever you need to. Nothing I can do, can roll back the time you’d like to have spent with your children.
Of course a nice balance of all your priorities is always key.
Step Two: Plan your outstanding life.
Commit to investing time to plan your life. How much time? How does 5 minutes sound? Spend a minimum of 5 minutes everyday creating the foundation of your daily to-do list, or what I like to call a carefully crafted and diligently maintained to-do list. Write out and prioritize things you need or wish to accomplish for the day, the week…the month. Every 6 months revisit your plans for the year and for the future. Review your written ideas with your spouse, a best friend or the person you most respect. Put them in writing. Transfer your plans to your smart phone. This is an important concept, so, if you haven’t gotten the hint: WRITE IT DOWN OR IT DOESN’T WORK! Go back and check your list a minimum of 5 to 10 times a day. It’s no big deal. It’s on your phone. This isn’t Facebook, this is your life! It’s so funny to me that people check their emails, voicemails, Facebook, and text messages more than they check their to-do list. Huh? Whatever. It’s cool. Just makes world domination easy for the rest of us ;) Can’t say I didn’t at least try to share the secret with you!
People assume my life must be out of control busy. It’s not. It’s exactly the way I have planned it to be. I might pretend I’m super busy so that people don’t ask me to do 10,000 things that I don’t want to have to say no to, but I’m as busy as I like to be. I’m focused, on task. I’m doing the things I wish to do, with the people I wish to do them with. I dictate my schedule. My schedule allows me to be my best and deliver on my promises to those most important. I do things that give me joy.
People are always surprised to learn that I teach nearly everyday of the week. Even if I had Oprah’s money I would find a way to teach fitness classes. It’s my drug. It’s my high. It’s fat free and I won’t do jail time for having this addiction. No matter how tempting it is to say, “Yes” to some obligations, I will first take care of my obligation to my family. I happen to believe that taking care of my family means taking care of my marriage. Honesty, love, respect and shared interests have been our secret sauce. These things take work. Our worlds are not separate. We work to keep them entwined. We can talk about the same people, the same triumphs, the same tribulations, because we make sacrifices to be on the journey together. Sure we want to kill each other from time to time, but it always ends with great make-up sex and we have enough self-control and respect for children not to jeopardize our relationship by saying hurtful things in the heat of the moment. It takes work. It takes balance.
An outstanding life never happens by accident. It is the result of mapping a course for your life and making key decisions on the difficult stuff that keeps you up at night, while using your core values as a compass.

To read more from my newly co-authored book “The Code” follow this link: http://bit.ly/7Ozb7
To purchase my lecture series teaching you step-by-step how to create and maintain a task list that will simplify and change your life forever, click here http://bit.ly/gti89
Hang out with me on Twitter at http://www.twitter.com/chalenejohnsonor
Facebook http://www.facebook.com/chalenejohnson
Need to put a face and a voice to the words.. check out my YouTube lecture clips...Lecture Series http://tinyurl.com/my-lectures
If you like to own lecture DVDs check this link http://bit.ly/mlbbp

YUMMY MONDAYS: PROTEIN COOKIES

2009-08-24T10:54:00.001-07:00

I have gotten a bunch of peeps asking me for the recipe of the protein cookies I have been talking about, I wish I could take credit for these super yummy cookies!! So instead I will pass on all the info on where to get these crazy good protein cookies.

Tri-O-Plex Protein Cookies
http://www.proteinshop.com
They come in six flavors and they give volume discounts on orders.

And here is a little more about the cookies:

Tri-O-Plex super protein cookie. Not another trumped-up cookie made by a confectionary candy company, but a true nutritious cookie made by a real chef. These cookies provide the high-quality protein you need along with healthy dietary fats and slow-digesting carbohydrates to really keep you satisfied for hours. Perfect as an in-between-meals snack or as a small meal replacement.

CHOCOLATE CHIP

Serving Size: 1 Cookie

Supplement Facts: (Per Serving/% Daily Value)

Calories: 145, Protein: 10 grams (18%), Total Fat: 5 grams (8%), Saturated Fat: 3 grams (14%), Trans Fat: 0 grams, Cholesterol: 30 mg (10%), Sodium: 130 mg (6%), Total Carbohydrates: 15 grams (5%), Dietary Fiber: Less than 1 gram (4%), Sugars: 11 grams. Vitamin A (8%), Vitamin C (0%), Calcium (2%), Iron (16%).

Five Simple Steps to lead a Happier Life

2009-08-19T11:28:00.000-07:00

By Chalene Johnson

1. BE THANKFUL. Make a list of 10 things you are most thankful for in your life today. Post this list on your bathroom mirror. Start your day by putting in focus those things that you have to be thankful for. Forget about what you don’t have, once had, or wish you had. Be thankful for the many blessings you do have. Put this list on paper. The act of handwriting this list will dramatically change your perspective.

2. PRACTICE BEING HAPPY. No one likes a grump! Becoming a happy person takes practice for some, but the rewards are endless. The single greatest choice you have is to choose to be a happier, less stressed individual.
Happy people are more likely to be bumped up to first class when they fly. They win the favor of those who “hold the power.” They are more likely to be promoted, receive kind gestures, room upgrades, free stuff, flowers from their spouse, and compliments from strangers. They laugh harder, have fewer wrinkles, and make other people smile in their presence.

3. BE KIND TO PEOPLE. It may sound strange, but I remember feeling happy just a couple of weeks after September 11, 2001. Looking back, I now realize it was because for about a month, strangers were kind to strangers. Life's pace slowed. Whiners stopped complaining. We waited patiently in lines and even offered to let others “cut” ahead of us. We held the elevator door and waited patiently for the person driving ahead of us to notice the light had turned green. We met our neighbors. We were nice to each other. Being kind when things are going your way is easy. Being kind when things aren't going your way is a true test of character.

4. GIVE COMPLIMENTS FREELY. The only thing that feels better than getting a compliment is, perhaps, giving one. A woman in her late 70s stood behind me in the grocery store. I turned and noticed how stunningly put together she looked. She wore a beautiful hat (I so love it when women wear big hats), a yellow patent leather purse, matching patent leather shoes, a strand of pearls, and perfectly styled hair. I smiled at her and said, "You look absolutely beautiful today." She grabbed my wrist tightly and with tears in her eyes replied, "My husband died a year ago today. He was the last person to say those words to me." Giving her that compliment was like giving myself a gift. I have told that story many times and each time I feel a rush of gratitude.

5. SPEND MORE TIME WITH YOUR FAMILY. Learn to say "I'm sorry, I have to decline." There's nothing more important than your close friends and family. Commit to giving up one not-so-important activity that is currently eating up your precious time and replacing it with family or friend time. You'll never regret it. People often ask me why I don't produce more workouts, do more than one Camp Turbo, or make more out-of-state appearances. The reason is I've learned to put limits on my work so I can be with my family. At the end of your life, you won't wish you had volunteered for more “projects” or worked more hours, you'll wish you had more time to spend with the people who matter.

Thanks for reading!
Chalene
Major 72 hr sale at www.turbokick.com including all my fitness DVDs
If you've read a great self improvement book, please leave your post here! If you enjoyed reading my blog, please subscribe to be notified of more and take a peak at previous entries from previous months.
Hang out with me on Twitter at http://www.twitter.com/chalenejohnsonor
Facebook http://www.facebook.com/chalenejohnson
Need to put a face and a voice to the words.. check out my youtube lecture clips...Lecture Serieshttp://tinyurl.com/my-lectures

Creating Balance Between Fitness and Family

2009-08-14T14:06:00.000-07:00

By Chalene Johnson
Look in the sky! It’s a bird! It’s a plane! No, it’s Super Fitness Parent! As the kids return from school, this dynamic super hero straps on the red cape and attacks multitasking. With the strength of Clark Kent and the grace of Wonder Woman, Super Fitness Parent is willing to leap tall homework assignments in a single bound and create choreography and cupcakes with the greatest of ease. Our Super Hero is an administrative assistant by day and fitness fanatic by night. This parent’s energy is spellbinding! A child under each arm, an Ipod in hand, Super Fitness Parent speeds off to the club to escape the grips of inactivity. Our Hero pours heart and soul into a room of 25 fellow fitness devotees; who faithfully frequent this club 5 nights a week. After 2 hours of perfecting her finely chiseled physique, make-up still intact, she calmly returns home; eager to prepare dinner for four, return e-mails, voicemails, facebooks, tweets and overdue library books. Between courses she wields a paper mache solar system, and then bathes, dresses, reads to, and tucks the children in bed. She folds three loads of laundry, scrubs the kitchen floor, whitens her teeth, prepares backpacks, lunches, and music for tomorrow’s fitness adventures and joins her husband in the bedroom, where he has just sprinkled rose petals in the frothy bubbles of her bath. She is Super Fitness Parent and contrary to urban legend, she does NOT exist.

As a mere mortal, does your attempt to maintain a peaceful balance between family and fitness look a little less harmonious? Are you wracked with guilt when your fitness obligations interfere with family time? Do you regularly feel stressed, pulled in countless directions, or overwhelmed trying to maintain balance between obligations of work, fitness and family?

Balance. What does it mean to have balance in your life? Is it possible to do it all and keep everything in balance? Imagine a gymnast on a balance beam. You can picture her with eyes fixed on one spot, they’re focused, yet in constant motion; while shifting weight from side to side, teetering, moving and making tiny adjustments to counteract the pull of gravity. That visual alone reminds us that the act of maintaining balance requires we make constant adjustments, be focused, yet remain flexible.

All of us want and hope for balance. But doing “it all” means something, and sometimes everything, will suffer a little. Balance is to understand and rate what things are important and what things you should let slide. Happily married for 14 plus years, I’m a mother of two young children, a friend, a daughter, a chauffer, choreographer, business woman, author, clothing designer, program director and fitness professional. Regularly someone asks me, “How do you do it all?” I always reply, “I don’t”. I do those things that I deem best support my family and weigh all decisions against that mark first. I used to feel “inadequate” if someone dropped by home unexpectedly and it was not in perfect order. Then my father-in law, in his tell-it-like-it-is wisdom assured me, “You raise a family, not a house.” I love it! For me, that one comment took the pressure off. It gave me the permission to relax and put my priorities into perspective. If it comes to it, I will miss a deadline at work before I miss a football game. I will disappoint a “fan” who really doesn’t know me, before I would dream of disappointing my child. As much as each and every opportunity dangled in front of me might feed my ego, my first obligation is to make sure my family knows they are more important than all the money, fame or approval in the world. For me, what my family thinks of me is more important than the admiration of people who probably won’t remember me 10 years from now. Perfection in all areas of life doesn’t exist. Balance is the most we can hope for. Without truly identifying what is important to you, it is difficult to achieve balance.

I’ve applied this “healthy balance” concept to my own life and work. It’s a vision that as a business owner I work to instill in my employees. I know what works best for me, but I was curious to see what tips other multitasking fitness professionals might have, including those without children. So I went to a few individuals who I most admire for their commitment to balance and asked for their tips. Granted, you may not recognize their names, but at the moment they’re willing to trade international name recognition for harmony. Aside from their tips, I found two really reassuring bits of news I want to pass along to you: 1. Symmetry is within your reach and 2. Anything you want to do, you can and should when the time is right. Here are some practical tips to aid you in evaluating, creating and maintaining balance.

1. Prioritize, in writing, the most important areas of your life based on your current situation. So many skip this all-important first step or fail to re-visit this question on a regular basis. Though you may believe you have prioritized your values, goals or agendas in your mind; to list them on paper helps to clarify their order and re-evaluate your activities. Our top priority is often easy to identify, it’s numbers 2, 3 and 4 priorities that sometimes over-lap in our minds and fluctuate depending on changing circumstances. Writing down your priorities makes it easier to navigate tough decisions. Julie Voris, an Instructor in Carmel, Indiana said, “I feel blessed to work in fitness. I give my all each time I teach, but my family has to come first. My girls will only be young for a short time. Because I recognize that I no longer teach afternoon classes. I prefer to teach mornings while all my girls are in school, and be there when they return. I keep afternoons free to volunteer in their classrooms. It’s tempting to want to teach those primetime classes and consider other opportunities. I remind myself that when my girls are older new opportunities will be there.”
As circumstances change, so too will your priorities and therefore should your schedule. Any shift in circumstances, work-load, family, finances, health, etc. should require you revisit your written list of priorities. For many, the recent loss of a job or a portion of income has necessitated a return to the work force. Be flexible when tough times require it.
2. Create a calendar or list of your regularly scheduled activities. List everything, including leisure time and sleep. Closely estimate the amount of total time each activity requires. For example, when listing a class or client, be sure to include set-up, cleanup and drive time.
3. Star those activities that support one or all of your top 2 or 3 priorities. These are the items we should fight to keep on our list and maybe add more!
4. Underline neutral activities. Neutral activities are those which neither take from nor support your priorities. Some examples of neutral activities might include Saturday morning coffee with your girlfriends, art class, watching television, surfing the internet, training for a marathon or a fitness competition etc. These are activities that you could give up if needed, but should be evaluated for their “peace of mind” value. Never underestimate the refueling power of mindless down time or time pursuing your joy, something few A-type personalities allow for.
5. Next, boldly circle the activities or obligations that contradict your present order of priorities. This is going to take some courage. In some instances, it takes a non-objective 3rd party. Here's a personal example; One of my weekly activities was a late evening class at a club 35 minutes away, at a rate of pay far less than I normally earned. I had the class for years and felt that the students, who had become my friends, would “perish” if I gave up the class. Even though my obligations as Mom were tugging at me, I felt I'd be letting everyone down if I gave up the class. I kept thinking of the few friends who had recently joined the club just for that one class. I was keeping this self imposed obligation out of guilt, a sense of pride

and to be honest, ego gratification! It took a friend to point out that by keeping the class I was actually hurting my young family in terms of loss of time with them, loss of income and the increased stress that it caused by knowingly staying in the circumstance. Giving up that class was far less painful than I imagined. Much to my surprise, not even one student "died". In fact, it’s rumored that life went on and they eventually fell in love with a new instructor.

Now, when I personally struggle with the decision to get a sub or give up a class I remind myself that at the end of my life, it will be my family at my bedside, not my Saturday morning Turbo class.
6. Make an "Immediate Action" To- Do List: Each item which you bravely circled now needs to be removed. These aren’t areas that you’re going to “try to do better”. It’s time to take specific action. There are no ifs, ands, or buts about it. The change doesn't have to be permanent, but it should be immediate. If the act of relinquishing responsibility, inconveniencing others, or change has you frozen in your tracks, look at your top three priorities and find the courage to endure a few uncomfortable moments for lasting piece of mind. Jenelle Summers, Team Beachbody Coach, Fitness instructor and Music Coordinator for Powder Blue Productions from Toledo, Ohio realized immediate action was needed if she was going to continue teaching after her son started school. “Rushing to pick up my son from school, only to go straight to the club for a class made me feel stressed and my son began acting out, which made matters even worse. I’m not a morning person, but I was convinced that it would be in the best interest of my son to teach early morning classes. I called my coordinator the next day and began replacing my evening classes with 6:00 a.m. workouts. Even though I thought I would never see my fitness friends, many of them made the shift with me. I feel so much better about doing what I love and that my family doesn’t have to pay the price.”
7. Make a "Transitional" To-Do list: Sometimes changes should be gradual. If, for example, your number one priority is to quit your current job and work a full-time fitness career; quitting your "day job" tomorrow might make it tough to fork over the car payment at the end of the month. Consider a gradual transition. Speak to your employer about the possibility of working just 5-10 less hours per week. If that's not an option, propose a flexible work schedule that allows you to do personal training or pursue fitness opportunities during prime time hours. When I first moved to California I was working 40 to 50 hours a week at my "day" job. I felt unmotivated, uninterested and overworked. It was causing me major stress and the inability to grow my personal training business. Though I knew it was a stretch, I convinced my employers to allow me to try a flex schedule and work 10 less hours per week. They agreed. The part time hours allowed me to pursue a career in health and fitness, without losing all of my income, while I built my fitness business. Because of that transition, my personal, professional, spiritual and financial life has flourished.
8. Openly communicate your priorities with others. This serves as both a constant reminder to yourself and a means of personal accountability. In communicating your priorities, you also establish your boundaries. "I openly express my priorities so those who I work with always know and respect where I am coming from." Barbara Brodowsky, group exercise instructor for YMCA, Lancaster, CA. Not only does this keep you accountable, put people are clear about your direction and will refrain from pressuring you to do things outside of your priorities.

9. Take cues from the people closest to you: Sometimes we are too close to a situation to be able to make clear decisions. Listen to the questions and comments of those you most trust and admire. Has your significant other suggested that you look tired, seem distant, stressed or stretched too thin? Has more than one friend suggested you lighten your load or spend less time working out? Have you seen a change in the behavior or mood of one or more family members? Projects consultant for AFAA and Powder Blue Productions, Amy Nestor agrees, "When every day begins to feel hectic, rushed, and stressful and my mind feels like it's racing, I know it's time to take a look at what I'm doing. I also take cues from my family. When my normally happy son seems cranky, needy and unruly, I now recognize that he is responding to feelings he's picking up from me."
9.
10. Practice saying, “Can I get back to you on that?” If you know you should say “No” more often, yet find yourself saying, “Yes” just to be accommodating, try using “Thanks for thinking of me! Can I get back to you on that?" Just a few days will give you the time you need to evaluate the opportunity to see how it fits with your priorities and if need be, politely decline.
11. Identify, and then remove your balance blockers. All of us have self-imposed balance blockers. These are deep rooted feelings that keep us in unhealthy or stressful situations based on fear or insecurities, like the need to please, misplaced guilt, fear of rejection, false appearances, believing that you’re supposed to be able to "do it all", perfectionism and more. These items will inhibit your ability to make sound decisions; decisions based on “your” life’s priorities.

Here’s a sample list of priorities:
1. Time with the kids and especially hubby
2. Reduce debt and decrease monthly spending
3. Transition to a full time personal trainer or fitness coach
4. Help my family become more centered around healthy living
5. Spend more time writing
Warning: Out of Balance
Signs that may signify your life is out of balance:
• Insomnia
• Racing thoughts
• Over or under eating
• Stress and Irritability
• Moodiness
• Forgetfulness
• Headaches
• Nighttime teeth grinding
• Compulsive behaviors
• Loneliness

Most commonly sited ways to
Immediately reduce stress:
• Keep a carefully crafted diligently maintained to-do list
• Restructure unnecessary activities
• Give up obligations or activities you dread
• Get additional sleep
• Let your guard down
• Approach others with forgiveness and love
• Refocus priorities
• Shift classes/clients/personal workouts to least impact the family
• Shift to part-time hours
• Let go of the pursuit of perfection

Thanks for reading!

Chalene

If you've read a great self improvement book, please leave your post here! If you enjoyed reading my blog, please subscribe to be notified of more and take a peak at previous entries from previous months.
Hang out with me on Twitter at http://www.twitter.com/chalenejohnson
or facebook http://www.facebook.com/chalenejohnson

Need to put a face and a voice to the words.. check out my youtube lecture clips...
Lecture Series
http://tinyurl.com/my-lectures

2009-07-28T10:04:00.000-07:00

Why Crash Diets, Starvation and Stress are making you fat!

Many people have lost weight using some form of Atkins, or other extreme low-carb, diet. Rapid weight loss that involves high-fat, formerly forbidden foods may sound too good to be true. “You mean I can eat bacon, eggs, steak and hamburgers and lose weight, and all I have to do is leave off the bun?” It sounds too good to be true.

People will forever be looking for a magic potion. And yes, people initially lose weight on this diet and, for that matter, on most diets. But, weight loss has less to do with the food consumed during the diet and more to do with people becoming conscious of what and how much they are eating.

We lose weight when we burn more calories than we consume. Period. I remember when I used to read on-line reviews of Turbo Jam or Turbo Kick. There were always those who offered negative reviews because THEY hadn’t lost as much weight as they had hoped. In some cases, they had gained weight. Of course, anyone with common sense knows that there is no form of exercise that will make you gain weight. There is only one thing that will slow your weight loss or cause you to gain weight: EXCESS CALORIES.

Those who follow a strict diet plan—even one that doesn’t include calorie counting—will find they are limited in the amount of food choices available. This regimen results in a reduction of calories. The reduction of calories and sugar consumption results in weight loss. Deny yourself certain foods or create too great a deficit of calories and over time the weight is often regained.

The most commonly followed and least helpful diets:

THE HALF-DAY STARVATION DIET:
Another popular form of diet is what I call the “half-day starvation” diet. Those who follow this plan skip breakfast. They start their day with coffee or caffeine and make it past lunch with just a handful of grapes or half a bag of M&M’s. By late afternoon, the body senses a famine in the making, slips into a starvation protection mode, thus storing fat and slowing the calorie burn to accommodate the lack of nutrition coming in. Half-day starvation is a popular form of weight control that many women learn, and have some success with during their teens and early 20’s. As they gain weight and continue to resort to this torturous eating practice, they find it loses its effectiveness; and what used to facilitate weight loss now seems fruitless. The half-day starvation method is very common in overweight people, those who have high-stress jobs, and chronic dieters. By 3 pm, they can’t take it anymore. The hunger and fatigue are overwhelming. The only comfort seems to be large quantities of simple carbohydrates!

When questioned, they often explain, “I normally don’t eat all day until I’m home after work, or when the kids get out of school.” They describe feeling in control of their hunger until late afternoon, sometimes even forgetting that it’s lunch. By mid-afternoon, they feel run down, weak and suddenly famished. The hunger is so strong now it seems that only a simple carbohydrate snack will do the trick! Those who deny themselves meals or “planned food” make the following mistakes:

1. They consume high-fat, high-carbohydrate and unsatisfying snacks in greater quantities.
2. They find themselves in an “urgent” food situation by the time they’re ready to eat.
3. They often consume more “quick” unsatisfying snacks than the average person consumes well-balanced nutritional meals.
4. They activate the “starvation” switch, which tells the body to slow the metabolism and store fat.
5. They increase their evening hunger and create an inability to feel “satisfied” by a meal.

Ironically, those who go all day without a meal actually consume more calories than they know. What’s worse is that these are often the least satisfying, most damaging calories of all. Forced to account for every mindless calorie, many people on the half-day starvation plan will find they can consume up to a 1000 calories before ever having a “meal.” Here’s an actual example from a former client of mine who explained to me that she was “starving” all day and only ate one meal at night. Here’s her diary. It’s followed by an estimation of her calories. See if you can picture yourself in her shoes.

6:00 am Coffee with cream and sugar (2 big cups)
7:30 am Skipped breakfast, but I admit I ate 3 or 4 bites of my daughter’s leftover pancakes
8:30 am Ate a handful of peanut M&M’s at the receptionist’s desk while chatting with her
9:00 am Another cup of coffee with cream and sugar
11:00 am Chatted with receptionist again and, out of habit, I ate a few more M&M’s
12:00 pm Skipped lunch, not hungry yet; must be the M&M’s!
2:00 pm Now, I’m starving, but I’m tired and need caffeine! Picked up an iced mocha on the way to get the kids
2:30 pm Driving to soccer from school – ate Rachelle’s leftover goldfish from the lunch I packed her
3:00 pm Spent several hours at the soccer field with no food. I’m famished! All I can think about is dinner!
5:00 pm Back home and starving! Preparing dinner; ate a few handfuls of chips out of the bag to tide me over!
6:00 pm Finally, a meal! Healthy Dinner – Chicken breast, steamed vegetables, and water! Pretty good!
9:00 pm 3 cookies – just something sweet to watch my show with! I told you I’m bad at night!
10:00 pm Cocktail to unwind – (Just one. I needed it today!)
11:30 pm Not really hungry, but wanted something salty. Ate a few potato chips, then off to bed.

THE REAL STORY WITH CALORIES INCLUDED:
6:00 am Coffee w/ cream and sugar (2 big cups) 150 cals
7:30 am Bites of daughter’s pancakes – 100 cals
8:30 am Peanut M&M’s - 150 cals
9:00 am Coffee with cream and sugar – 75 cals
11:00 am More peanut M&M’s – 150 cals
12:00 pm Skipped lunch
2:00 pm Large iced mocha – 350 cals
2:30 pm Goldfish crackers – 100 cals
5:00 pm Chips while preparing dinner – 300 cals

At this point, she feels she’s been depriving herself of a meal all day. She’s unsatisfied and starving, hasn’t had a meal, yet she’s already consumed 1,400 empty calories and put her metabolism in slow motion.

6:00 pm 7 oz chicken breast, steamed veggies, brown rice and water! – 350 cals
9:00 pm 3 cookies – 250 cals
10:00 pm Cocktail – 200 cals
11:30 pm Chips– 150 cals

She goes to bed feeling as though she stuffed herself at the end of the night, starved herself all day, and to make matters worse, she consumed in excess of 2,300 calories and did no exercise! Not a lot of calories, unless she’s only burning 1800 a day, in which case she is on pace to gain a pound a week or more! The worst part about this is that she’s destroying her body’s ability to burn calories efficiently. She feels as though her efforts are for nothing. She’s frustrated, disappointed and living a tortured existence controlled by food and an ever-expanding waistline.

Starvation Protection Mechanism:
There are those who actually consume little to no calories for half of the day. They tough it out in the morning and afternoon and just stop eating. Yet, when we stop eating for more than three hours, science shows us the body literally flips a switch on that slows our basil metabolic rate. When the switch gets flipped on, the body activates the starvation protection mechanism (SPM). SPM is the result of thousands of years of human evolution meant to protect us from famine.

Our bodies are designed to store fat and burn muscle while in SPM mode. In this state, our bodies are ready to store fat, and often use muscle and other healthy fuel stores for energy. It is for this reason that Sumo wrestlers are encouraged to fast during the first portion of the day, train and then consume excessive amounts of calories. Are you training like a Sumo wrestler?

By eating every two-and-a-half to three hours, you lower your cortisol levels. Cortisol is known as the “stress hormone” and has been proven to be associated with stored belly fat, depression, insomnia and a weakened immune system. Those who eat healthily, and avoid going more than 3 hours without meals, can burn an increased number of calories even at rest and prevent muscle loss, which keeps the metabolism active. By eating small, well-balanced meals, you constantly ‘rev’ the metabolism!

But, the bottom line is that weight loss is a matter of calories in versus calories out. Eat or underestimate what you’re eating by more than 500 calories per day (a couple handfuls of chips), and you’ll be on track to gain 1 pound a week. How can we burn more but still enjoy eating effectively and with satisfaction on a more regular basis?

The simple answer:

Exercise more ---- Eat less.

That’s what you’ve been told. But, there’s far more to it.

The more complex answer:

Know what you’re burning so you know what you should/can consume to obtain your weight loss or weight maintenance goals. Do things that increase your body’s ability to burn calories, such as frequent small meals and strength training to build dense lean muscle tissue and cardiovascular activity to burn additional calories and maintain cardiovascular health. Cardiovascular activity should consist of 30 minutes or more of exercise 5 to 6 times a week with programs such as Turbo Kick, Turbo Jam, Hustle or whatever program you will do and enjoy (I mean that!). Strength training should be performed 3 times a week with programs such as ChaLEAN Extreme or P90X.

Move more and you burn more. Build muscle and you create a muscle tissue which burns more calories at rest than fat. Eat frequently so you can keep your metabolism working and avoid SPM.

It’s not magic. It’s science. Here’s what eating every 2.5 to 3 hours will do for your body.

1. It turns off our SPM, or starvation protection mechanism
2. It allows the body to use stored fat—not muscle—for energy! That’s critical.
3. It lowers our cortisol levels. Cortisol is the stress hormone that comes from not eating and putting your body in the stress mode with starvation. When you lower your cortisol, you reduce belly fat first.
4. You teach your body to constantly reset its metabolism. It is almost like a workout for the body every time you eat a balanced meal.

Bombay of the Day: The Flip

2009-07-22T18:25:00.001-07:00

http://www.theflip.com
or http://www.amazon.com

If you're like me and frustrated by the difficulty in doing something so seemingly simple as sending a quick video to youtube, or your daughters first recital to Grandma's email, then the Flip is the answer to your prayers! I love this little gadget so much that I have bought several for friends and family, we use it for fun videos at Powder Blue Productions and I made sure to give one away to the recent winners of our So You Think You Can Turbo contest winners and we recently bough all of our top 5 Star Presenters their own Flip cameras too!

Prices range depending on the version that you buy from $55 - $210

Way cool is the size! It's as small as a cell phone. Super easy to keep in your purse for quick unexpected moments that might otherwise go unrecorded! Easy to review and delete on the 2 inch display screen!

The more expensive price range is for HD quality video, which I must say is really quite fab! However, if you don't need really amazing HD quality then the non HD version takes up far less hard drive space, thus making editing a breeze! I also found that the HD version crashed my computer more often. Again... probably a giga-something issue, but I don't have the patience to figure it out! Back to the non HD version for my personal stuff. We use the HD version for work!

I'm not too techy..(shocker) I just know that it works like a charm. It gets its name from the USB plug that "flips" up upon pressing a button. Great idea! All I have to do is point, shoot, flip then plug it into the USB port and bam! Then I have the choice to edit it or directly upload to youtube.com! Nice! No converting! No cords to lose! It's dummy proof! A must if you have precious childhood memories to capture, need to record yourself teaching, have an idea for a video blog, want to share video tips, or just about any other (hopefully legal) activity you can imagine!

Technical Details from their site!
Holds 60 minutes of HD-quality video (1280 x 720 resolution at 30 frames per second; 16:9 widescreen) on 4 GB of built-in memory
Weighs only 3.3 ounces; Super-slim, super-sleek design, fits into your pocket or purse
Features one-touch recording and digital zoom
Flip-out USB arm plugs directly into your computer to launch built-in FlipShare software
FlipShare software lets you save and organize your videos, edit individual clips, make custom movies, email your videos, and upload them

Thanks for reading!

Chalene

If you've read a great self improvement book, please leave your post here! If you enjoyed reading my blog, please subscribe to be notified of more and take a peak at previous entries from previous months.

Hang out with me on Twitter at http://www.twitter.com/chalenejohnson
or facebook
http://www.facebook.com/chalenejohnson

Need to put a face and a voice to the words.. check out my youtube lecture clips...

Lecture Series
http://www.turbokick.com/index.php?content=Chalenes_Lecture_Series

Become the Smartest person you know

2009-07-16T11:47:00.000-07:00

Become the Valedictorian of your life…. How to become the smartest person you know and avoid life’s potential pitfalls.

Unfortunately, after high school, college, graduate school, many of us put our student status on hiatus. Did you know you have an opportunity to become the Valedictorian of your life?

Parenting:
I remember sitting at one of my son's T-ball games observing a 6 year old boy throw a tantrum at second base because another child had made the out at HIS base. He ripped off his hat, threw his glove at the coach, stomped his feet and started screaming..."It's not fair! It's not fair!" He did this not once, not twice, but three times during the same game.
Where were his parents you might ask? Sitting in the stands yelling, “Ryan, behave! Ryan, get up! Ryan, stop it!” They were embarrassed and frustrated. Yet, Ryan would do this at every game. And every game his parents responded with the same techniques. Obviously, it’s time to try a new approach. How about with swift and deliberate action, grabbing the kid by the arm and dragging him from the field to the car and straight home? Why shout at him from the stands this week when that didn’t work last week? If what you're doing is not effective, try another method until you’ve found the one that is. Once you find what works, be consistent. Unfortunately many parents are only consistent in trying. They try. They try and they try consistently. They try to get a better result using the same ineffective methods. I have two kids. They didn't come with manuals. They both very different. The approach that works with one, rolls off the back of the other. To top it off..kids are like elephants. Give in once (even if it's to get out of the store without an embarrassing world class meltdown) and they’ll remember it...and try it again!

It’s interesting to me that some of the most responsible of parents struggle daily with tantrum throwing, limit-pushing, disrespectful, combative kids. We all know these types of munchkins. Are they bad kids? Or have they just been taught by their parents that the more disruptive the behavior the more likely they are to get what they want? At a minimum they'll get some attention and for some they don't care if it's negative attention or positive attention, they just want to control Mom and Dad's attention by any means possible.

You have to credit the parents for trying! I feel their frustration. They use “time-outs” just like the other parent. They ground them for the appropriate length of time. They do their best to teach their kids right from wrong. They’re tough! They raise their voice when needed and caress and hug to reward them for positive behavior. But something is just not working! "Little Johnny is just very stubborn", they explain.

Why is it that some parents seem to have been blessed with the sweetest of well-behaved children. These kids must be wired differently. They inherently understand “no” really does mean “no”. These parents appear to rarely need to raise their voices. Of course no child is an angel, but these tykes really seem to be even tempered and obedient. The Moms and Dad's of these little cherubs seem somehow blessed with more manageable kids. So are the kids really that different or is it something subtle in the parenting?

What’s the secret?

Relationships
How many of us know someone who jumps from one relationship to another? They seem to pick the wrong one time after time. Addicted to the drama and the rush of starting and ending relationships? They long for a lasting fulfilling relationship, but are never completely satisfied. They’re always looking for their lifelong soul mate, only to find yet another looser, someone who treats them poorly, doesn't treat them with respect or they find a great person and they dump 'em...because.."he's too nice!"

Yet, others seem to find the perfect match on the first try. They share interest, a mutual respect, happiness, partnership and a lasting romance. So were the stars aligned for these lucky souls, or does luck really have anything to do with it?

What’s the secret?

Finances:
I know so many hard working people who put in 10 to 18 hours a day, six or more days a week, but never climb out from under a mountain of debt. They drive nice cars, but they’re not extravagant. They live in modest homes and take occasional vacations. Some enjoy what they have and resolve to save some money as soon as there’s a little something extra. They work tirelessly to get ahead of the cycle and plan to save as soon as things turn around. Yet month after month they find themselves upside down.

Conversely, I know millionaires who drive 10 year old cars, wear the same sweater they did in 1991, live in a modest home, free and clear. Their neighbors may have no idea the guy next door is a millionaire because he doesn’t collect the common possessions of status. This guy enjoys the privileges of wealth, but spends reasonably and invests and saves with the greater fervor than most.

What’s the secret?

Success in black and white:
Luck plays a small part in the success equation of life. In the last 15 years, I’ve made myself a student of successful people. I study other’s success in business, in marriage, in money, in parenting, in decorating, in hiring the right people, in time management, in sales, in fitness, in communication and in friendship.

The wisest of people are life long students. They realize how little they know and find joy in uncovering life’s mysteries through the research, opinions and writings of others. In this day of instant information it’s simply unnecessary to suffer needlessly with any one problem when someone has made a life’s work in solving it. Regardless the quandary, someone has written a book on the matter.

So, what’s the secret? It’s simple. Read.

Hit the books. Become the valedictorian of your life!

When I was having difficulties with my kids I read “How to behave so your children will too!” by Sal Severe. When I realized that I knew little about investments and wanted to make better financial decisions, I read everything I could find by Suze Orman. Curious what makes the difference between Millionaires and the average guy, I read, “The Millionaire Next Door” and “The Millionaire Mind”, "Rich Dad Poor Dad", and then everything I could find by Brian Tracy.

When it comes to personal relationships and making better decisions in life I’ve read seven of Dr. Laura Schlesinger’s books. You don't have to agree with everything she says to find some wonderful pearls of wisdom. I loved “The Proper Care and Feeding of Husbands.” My marriage is more important that my bank account or fitness or just about anything, so I devote a great deal of time to reading books to keep my relationship strong. When Bret and I have an"off" the worlds feels like it's rotating sideways. I can't imagine feeling that way for days, weeks, months and years and not taking action. My friend and family relationships are equally important in helping me feel balanced. "The Five Love Languages For Families" and all of the books in Dr. Gary Chapman's series are fantastic.

Sometimes it's not that I read something ground breaking...just a good reminder, something I needed to hear again..at that exact moment!

I love a good challenge. I love the conquer! I recently committed to address a huge character flaw that I had suffered from all my life.... True confession.. I used to be chronically late (notice past tense). I know that you are either one of those always early or usually late kind of people. I also know that those who are always on time would like to KILL most of us who are chronically late. My husband believes if you're not 10 minutes early, you're late. Yet, for years he's just kind of dealt with my attempts to be exactly on time, which often resulted in being late! I googled he topic and found great reviews about a book entitled, "Never Be Late Again" Diana Delonzor. Wow! Eye opening and so simple to fix, once you understand what type of late person you are!

40 years later and after one great book, I now can call myself an on-time person! I can't say that I'm 100% cured, but since reading "the book" 2 months ago, there have been just a few infractions! Not bad. (Now, special request... I will write in detail about the process of learning not to be late. So save your "I hate late people. They are ruuuuuuude and should burn in hell" comments for that blog.)

The lesson...
Be a student for life. The more you learn, the more you’ll realize the how little you knew.

I seek out the experts on topics of interests or shortcomings and hear what they have to say. It will save you time, money and heartache. Learn to identify the things you could be doing better, professionally and personally. Create the life you want to lead.

Wise words can help you put problems into perspective, fix nagging trouble and help you to avoid repeating destructive or ineffective behaviors. Any answer you need can be found in black and white, if you’ll only take the time to read.

Finding the time:
You’re a pretty busy person. When are you going to find time to read? How about books on tape or CD? Why not become a student in your car? Have you ever spent more than 5 minutes in the bathroom? I love my Kindle from Amazon.com. It holds hundreds of books, allows me to save highlights, write notes, and keeps track of what I've read and when. It's smaller than a standard book so it's always in my purse. You never know when you might show early to a lunch date and have a few minutes to kill while you wait for someone who has yet to read "Never Be Late Again".
If you're an aggressive book reader (like me) then a Kindle will save you a bundle. It has some shortcomings, but the speed and increased frequency of my reading far outweighs the little glitches. I love the Kindle.

Reading doesn't mean setting aside an hour. Read anytime you can steal away 5 minutes! How about on each commercial break during your favorite program? Forgo your favorite magazine at your next nail appointment. You don’t have to read a book cover to cover to gain valuable insight. Sometimes a single sentence can make a life changing difference.

Thanks for reading...you're obviously already a student of life!

Chalene

If you've read a great self improvement book, please leave your post here! If you enjoyed reading my blog, please subscribe to be notified of more and take a peek at previous entries from previous months.

Hang out with me on Twitter at http://www.twitter.com/chalenejohnson
or facebook
http://www.facebook.com/chalenejohnson

Need to put a face and a voice to the words.. check out my youtube lecture clips...

Lecture Series
http://www.turbokick.com/index.php?content=Chalenes_Lecture_Series

YUMMY MONDAY: Low-Fat Oatmeal Protein Pancakes

2009-07-13T12:40:00.000-07:00

Ingredients

1/2 cup egg whites
1/2 cup oats
1/2 cup low-fat cottage cheese
1/8 teaspoon baking powder
1/2 cup frozen, warmed berries with their juices as a topping or sugar free syrup
Splenda to taste

Directions

Blend first four ingredients until smooth
Pour approximately 1/4 cup batter for each pancake onto heated griddle or non-stick pan (check to see if its hot enough with a splash of water-if it sizzles, its hot enough)
When pancake bubbles, flip and cook the other side
Top with frozen, organic strawberries-warmed and sliced and poured over the top with their juices. Or substitute fresh or frozen blueberries, raspberries, blackberries or bananas. You can use Splenda to taste.

Nutrition Facts

Makes 2 Servings (Three ¼ cup pancakes with ¼ cup strawberries)

Amount Per Serving

Calories: 254.5
Total Fat: 3.3 g
Saturated Fat: 0.8 g
Polyunsaturated Fat: 1.0 g
Monounsaturated Fat: 1.0 g
Cholesterol: 2.3 mg
Sodium: 280.0 mg
Potassium: 297.8 mg
Total Carbohydrate: 33.8 g
Dietary Fiber: 5.3 g
Sugars: 2.5 g
Protein: 21.3 g

AVOID LIVING YOUR LIFE AS A DOORMAT AND BREAK THE CYCLE OF PEOPLE PLEASING

2009-07-12T14:15:00.000-07:00

HOW TO AVOID LIVING LIFE AS A DOORMAT AND BREAK THE CYCLE OF PEOPLE PLEASING:

A friend of mine, recently divorced, summarized the demise of her marriage to what she called a lazy partner and uninterested father. From the moment they were married she cooked all the meals, did all the laundry, ran the household, cleaned the yard, paid the bills, fixed the dishwasher, painted the walls, packed his lunch and made his coffee. Before he returned from work each day, she would make sure all the shoes were lined up properly, the floor was swept and dinner on the stove. Did I mention that she worked full-time too? Eventually, they had a child. She felt like a single mom. She handled every feeding, bath, diaper change, every tantrum, and all the nurturing and basic care of their child. At best, she explained, he might reluctantly agree to listen to the baby monitor while she ran out for groceries. Before long another baby was on the way.

I asked if he ever showed an interest in their daughters. She admitted that he loved the girls to death. His face lit up when they walked in the room, but soon, it was only the girls that they shared in common. I asked how the cycle started. She explained in the beginning he would hold the baby, but not support her head the way SHE wanted, or that when he put on her diapers, they were “too loose”. She criticized his efforts (my observation, not hers). He really didn’t do anything the way she’d have done it herself. She said she wait for him to do his part around the house and when he didn’t do it on her schedule, she just did it herself. Before long it seemed everything was her responsibility. He was making more money than her and in her mind that had a mental impact on who she “believed” held the balance of power in the relationship. Before long she found herself building a wall between herself and the “partner” whom she was building resentment for. She did everything, and often just to prove that to him that she “didn’t need him” or that she was super woman. She explained, “I just knew he didn’t care enough to help me, so like everything else, I just did it all myself. Before long I couldn’t even remember what it was I ever loved about him.”

I think it was Dr. Phil who coined the phrase, “Teach people how to treat you.”

My sister and I love joking around about our parents. Marge and Bill are free spirits, great people, great parents and married over 40 years. A few years back Jenelle and I were laughing about how somehow I always ended up handling things for my competent, young and intelligent parents, that they should be able to do themselves. I’ll never forget the time my mom called me to find out who SHE had phone service with. She couldn’t find a bill and wanted to make some changes. She wasn’t sure whose name the account had been opened under (hers, my fathers, or one of their company names). The five phone companies I listed off, all sounded “familiar” to her. She then asked if I could make a few calls and see what I could find out. With two little ones (at the time), a full time business to run, employees to manage, a pending new Round, 100 phone calls and 200 e-mails to return and a gymnastic lessons in twenty minutes, I thought…, “You’re joking, right?” But I did it.

My sister got a real kick out of that. She remarked, “They would never call me to do that stuff.” I asked, “Why do you think that is?” She quipped, “Because they know you’ll do it.”

Light bulb.

And just a few occasions of saying, “I’m so sorry… I just don’t have the time to get to that right now”, and funny how these very capable parents of mine are all grown up now.

I remember at my wedding shower we played this game where we went around the room and each married woman offered their marital advice. I’ll never forget the family friend who said, “Good husbands are made, not found. Train your husband to be your partner.” Now married more than a decade, I’d say Bret and I are the best of partners. Part picking the right guy, but certainly each “training” the other how we expect to be treated.

What you accept as okay today, will be your reality repeated tomorrow. It’s not fair to quit the game because you’re sick of the rules that you helped to create. True, there’s no need to sweat the small stuff. We all let things slide for the sake of peace and sanctity. But accepting behavior and treatment that changes the way you feel about yourself is a dangerous road to ride. At some point you have to let people know you’d like to modify the rules a bit!

We teach people how to treat us. As difficult as it may be to hear, in whatever relationship, (boss, spouse, friends, etc.), we have taught people the rules and boundaries of dealing with us.

Some people, striving to be “the perfect spouse” start their relationships off by handling everything for their partner. Many moms take on this role with the birth of their first child, thwarting their husband’s efforts to care for the baby. Unable to risk the chance that Dad might do things “wrong”, or with the good intentions to simply lessen his burden, these new moms avoid having Dad do anything at all! In doing so, one spouse teaches the other that they will take care of everything. Some husbands in an attempt to be sensitive to the demands of “being a mom”, accept the lack of affection, attention and love their spouse use to give them. “She’s tired. The kids need her. She’s being a good Mom.” Soon they feel less and less needed by their children’s mother.

Little do they recognize that instead of building a partnership, they’re building a fertile breeding ground for deep-rooted resentment, an addictive cycle of martyrdom and a lack of affection for their partner. We teach people how to treat us.

Unknowingly we give people the “rules” of how to treat us everyday. Have you ever been a member of a group assigned a task, like a school project or a baby shower? You have a decision to make; keep quiet and let someone else run the show, or volunteer to do 90% of the work yourself! Do it all yourself and later you’re angry that , “once again” you did everything! Yet, those are the rules you established by your actions. You know it’s true.

I’m a control freak in recovery, so I know the deal. I used to volunteer to do everything. Well, the ugly truth is…I would volunteer to do ONE thing, then slowly but surely, one project at a time, I would take-over what was assigned to everyone else. I had to! The devil made me do it! It’s an illness! If I didn’t I would feel anxiety that things would not be “done right”. I would stress endlessly over the small details that no one else would notice but me. I had to let go of that need to control, or the need to be recognized as the person who got the job done! I had to acknowledge that much of what I was volunteering to do, was not out of the kindness of my heart, but for personal recognition. Funny how once you realize that control and selfish recognition are not that important, it’s pretty easy to let others earn their merit badge.

In every encounter we teach people how to treat us.

When someone shows up late for a meeting, you either brush it off with a warm greeting and small talk the terrible traffic, or you act a bit cold, nod as to be polite, but stop short of accepting their lack of preparedness. If you choose the later reaction, you teach people, without saying a word, it is not okay to be late with you.

I remember the first year I volunteered to teach PE to first graders at my son’s school. The first day, nearly all 50 kids, at one point or another, asked me to tie a shoe. Wanting to win the “Nicest Mom volunteer” award, there I was every 15 seconds, bent over tying another shoe. Now I really think they were lining up behind me and untying their shoes for the attention, but I went along with it!

That night I asked my son (who knew how to tie shoes) why his classmates hadn’t learned to do the same. He innocently replied, “Oh, they know how, but it’s easier if you do it.”

The next week Ms. Johnson responded to tie requests with, “I have an idea…let’s see how fast YOU can do it!” I never tied a stinky, dirty 1st grade shoe again that year.

If you are frustrated by the way someone is treating you, or that you have to pick up the slack for others; if you’re at wits end because you’re the only one who cleans the house, or by a one-sided friendship, or a lopsided marriage, I encourage you to take a closer look at your personal contribution. It is much easier to blame the other party. It takes strength and self-confidence to accept that we are partly, if not wholly responsible for the way people treat us. It takes patience, love and commitment to gradually change the rules to something you can live with.

Sometimes mistreatment comes with it’s own rewards. Say, for example, you’re in a relationship with a destructive or mean spirited partner or friend. This person treats you with cruelty, betrays you and then needs you to forgive them. Why would any sane person maintain this friendship? Perhaps complaining and later forgiving someone has become satisfying for you. By deciding to or not to bestow your forgiveness places you in a position of power. It might make you feel superior, almost saint-like for sticking with such a person. Perchance you are most comfortable with this relationship and roller coaster cycle because it is the type of household in which you were raised and therefore recreating it in your adult life makes you feel “right at home”. Do you think that’s the best of what you deserve? Whatever the case, look closely at the rewards you gain from allowing yourself to be treated in this manner. Consider the benefits of teaching people to treat you better.

Your commitment and patience will be tested. Rudeness and an abrupt 180-degree behavioral changes on your part will not likely produces the results you’re looking for in long-term relationships. You’ve spent many years teaching certain people to treat you this certain way. This is change may be uncomfortable for both of you at first. Go slow.

A friend of mine recently called to share her frustration with me. She complained that she was sick of being the person who always reached out to plan things in her family. She was fed up with being the only one who worked to get everyone together. All the parties, dinners, picnics, and holidays were her planning. She coordinated all the dishes others were to bring, how many were coming, where they would meet and how often. She had enough and decided to just wait and see who stepped up to the plate. She was done!

Six months later I asked her who stepped up. No one had. She hadn’t seen or heard from anyone in the family. Several holidays had passed and no one made the effort to fill her shoes. I asked her if she told anyone that she would no longer be doing the planning. Apparently she had. (I wonder). Yet still no one stepped up. The point is, if it’s importrant to you, if that’s just who you are, ‘a planner’, the person who reaches out and brings people together, a do-er, an organizer, then don’t be resentful that other people are not. You've already told the world that's your job. Just be willing to do what gives you joy and don’t do things because you’re looking for an awards ceremony in your honor. (You’d have to plan that one yourself too!) Everyone has their gift. Celebrate yours.

“Do” because it gives you joy, not because you want to make sure the world loves you. It is self-destructive behavior to think that you must become a doormat in order to make everyone happy. You can’t control the happiness, nor are you responsible for controlling the happiness of the people around you. Many people pleasers excuse their behavior by saying, "but I don't want to let anyone down." What they're really saying is, "But I want everyone to like me." By failing to respect yourself, your own time, your own boundaries and what's important to you, others actually lose respect for you.

Don’t fall prey to misguided guilt. In recent years I offered to teach several classes as a volunteer for a small start-up gym to help get things kicked off. By this stage my fitness career had taken off and I had sold my share of videos to the world. I didn’t need to teach financially and I certainly knew that my “volunteering” at this club was of a tremendous benefit to the owner. At one point I remember having to tell her at the last minute that I wasn’t feeling well and wouldn’t be able to teach a well-publicized class she had scheduled the next day. My girlfriend asked if I was “concerned” that the owner might be angry with me. Of course not! That’s the kind of thinking that turns people into doormats. When you’re doing what’s right. When you’re doing your best, you can’t worry if someone else thinks you should be doing more. Did I feel bad that I wasn’t going to be able to make it? Of course! But I certainly had done more than my share to help the club.

It is very unlikely your friends, family or partners will ever know what it is you want unless you have the courage to specifically ask for it and ask for it in a way that is not accusatory. Remember, you taught this person to do the opposite! Learning to teach people how to treat us takes practice, patience and the confidence to know that you are worthy.

Be both honest and kind and prepared to have to repeat your request consistently over time. Once you have asked for the change, you must be consistent. Don’t go back to your old ways a month later. If nothing changes and you’re still being treated poorly, reevaluate the benefits, or lack thereof in this. When small strides are made, even if it’s not even close to what you’d consider perfect, be sure to praise the other person. Tell him or her how much that meant to you. Before long you'll see things change. Relax. Don't rush this and remember to keep your heart open. A closed heart never sees the small gestures of progress.

Ps…. I actually enjoy doing silly little things for my parents. I figured out today that the reward, which keeps me doing these things; it makes me feel like I’m returning the favor for all they’ve done for us. Oh, and I love to hear my sister laugh when we recount “the latest”.

Losing the Loser Mentality

2009-07-09T09:47:00.000-07:00

It’s time to lose the loser mentality. I’ll start my diet Monday. The loser mentality, simply defined, is the all-or-nothing approach that keeps the diet industry in business. It’s the notion that when you slip, when you experience a moment of weakness and enjoy something strictly forbidden, like a card carrying member of AA, you’ve blown your sobriety and you return to step one. It’s over. You’ve blown it.

Begin again. Start anew. Fineto. When we have been conditioned to adopt the “loser mentality”, we view “dieting” as a temporary prison sentence, a grounding, a period of deprivation, a testing of wills; during which you practice abstinence. Then, one day you can’t take it anymore, you resolve to have just one handful of chips. That’s it. Just a taste. Five handfuls later, your diet is over. Your mentality shifts. You’re free. You think to yourself, “Well, I’ve blown it, so I might as well eat what I want. I’m having a burger, fries and dessert tonight!” By 9 pm of the same day, your stomach is full and your morale is low. Disgusted with yourself for failing once again, you decide your diet is officially over.

You are going to thoroughly enjoy yourself. You’ll start a new diet after your up coming vacation. You spend the next month gaining back the 8 pounds you lost on the last diet, and 3 more for good measure. Now you have more to lose than when you started. You’re over-weight. You feel obligated to live your life on the diet rollercoaster. You never really expect lasting results. You long to find the magic potion and get excited about the promises. However, secretly you expect defeat even before you begin. I’ll try this for a while.
That’s the loser mentality. As of today, you’ll practice it no more.

This time it’s different. This is NOT a diet. This is your diet, meaning simply…the way you eat. Oh sure, I had to package it as a diet book to get you to buy it, but if this is going to work for you, once and for all, you have only one option. You do it. You don’t try. You live it. You adopt and enjoy it. You change your attitude. You change the way you think and your feelings about your new eating habits. You gain control over your body, your weight, your health and your life.

This is your new improved way of life. This is the winner’s mentality.

As you shift your thinking, you will understand that you have total power over your menu, your food, your exercise and the speed of your transformation. You will experience a peace and comfort, which will get you excited about the positive effect this will have on every aspect of your life! Every aspect!

Understand that this is about balance: give and take, good and bad, progression and occasional regression. Success, fitness, health, living a better, fuller life has never been an ‘all or nothing’ proposition. Those who are fit for life have this figured out, and now, so do you. There are going to be days where you planned to exercise, but an emergency arose. Heck, you’re probably going to get the flu this year and you won’t be able to exercise for days! When you followed the loser’s mentality you might have gone months with no exercise. Eventually, you would embark on another diet or exercise kick and begin again! Now, that you realize you have a new way of life, you will jump back in the saddle as soon as you can. You will get back on track as soon as you’re physically able; because you know your life is better for it. You’re a winner. Say it. Know it. Believe it. You’re a winner and you now live following the habits and attitude of every person who has won this battle before you.

Tomorrow, you may decide to eat something that you know doesn’t help you move closer to your weight loss goal. You might decide you really want a piece of cake. The dieter’s mentality says, that if you have one or two or three cookies, you’ve blown it. So, you might as well eat the whole box. And that rolls into, well, I’ve blown it today and I might as well punish myself the rest of the week by eating bad food. I’ll start my diet next week. This is called a slide. It’s the loser’s mentality.

This is a way of life. You’re human. You’re gonna miss the occasional workout. You’re going to enjoy the occasional treat. You can do those things in moderation. You’re going to recognize that when you’ve fallen off track, you immediately get back on. Now think about it. There are times when you mess up in life. You yell at your kids and you didn’t mean to. You don’t spend the rest of your week screaming, yelling and stomping around. Of course not! You check yourself, put yourself back in line, and start behaving the way you know you should. The same is true of your food. The same is true of your healthy lifestyle. Slip up? Get back on track. Don’t let a slip turn into a slide.

For more articles please visit:
http://www.turbokick.com/index.php?content=welcome_message

I love the bodybugg: in depth review and obsession confession

2009-06-28T22:53:00.000-07:00

www.24hourfitness.com/training/bodybugg/

Enter discount code bbgcj24 and earn an additional $15.00 off the price of your purchase!
All lower case: bbgcj24

MY REVIEW:
Let me preface this for those of you who might be just meeting me. For as long as I can remember, I’ve always prided myself as being the “hot product” go-to girl. Thinking back to my middle school punk-rock days in Portland, Michigan (not exactly a fashion-mecca) it was ME who found a place where we (myself and my Go-Go wanna-be girlfriends) could mail-order the new wave sunglasses we saw on MTV. Mine were white cat-eyes like the ones worn by Belinda Carlisle! (I digress.)

When I bought I my first George Foreman Grill in 1995, I began all my “step aerobic” classes with what I called a “public service announcement” about the benefits and ease of this little gadget.
I still use a George Foreman Grill everyday, though I’ve gone through 2 or 3 models since that first one.

You’d think I work for Nike the way I promote, love on, and generally obsesses over all Nike footwear, Shox, AirForce Ones, Old Schools, boots.. you name it.

I’ve sold more Sleep Number beds than the store in the mall. Not only that but I love letting people know where they can find the best deal on the best bed in the world… (QVC.com) and when it’s on sale.

Surely if you've come to my house in the last 6 months, you didn’t leave before trying one of my Shakeology recipes.

I have no financial or even sponsorship arrangements with these products. I just love it when people come back to me and say…”You were right! It works and I love it!”

Now, that is not always the case. After having his first Shakeology, my father rushed to the bathroom and exclaimed that his body was “rejecteing” the shake because it was “too healthy”. He also asked me where he could find the nearest donut shop was so that he could “make things right” in his system. (He might be a lost cause…**sigh**…but he makes me laugh.)

I’ve just always been one of those people who likes to “stand on my soap box and tell everybody bout it”.

My latest love affair is with the bodybugg®. Let me start by telling you what it is…

WHAT IT IS:
Bodybugg® is a calorie management system that uses an armband sensor (worm around the upper left tricep) and an optional (additional cost associated), but way cool wireless digital display that can be worn as a watch or clipped to your belt, etc which shows you in real time the current calorie burn, your calorie burn per minute during your current workout, your calories burned since midnight, and even the calories you burned yesterday!

Unlike pedometers or heart rate monitors which don’t really tell you what you’re burning all day long, even when you sleep, the bodybugg® lifts the heavily shrouded veil from the mystery of your metabolism, the mystery of your personal and very individual calorie burn.

The armband is worn as much or as little as you like. In my first week of owning one, I only took it off to shower. I slept with it on because I wanted to know what my metabolism was doing when I was sleeping. Sooooooo interesting! It even shows a spike when you have a heart pounding nightmare! Wow!

The armband can than be synced to your computer to see a graphical display, minute by minute, hour by hour of your activity, steps, calories, etc. Again… fascinating to see! Fascinating to compare one workout to the next, to see what your metabolism is doing post-workout, while sitting at your desk and even just walking around the house! Amazing.

THE DIGITAL DISPLAY:
Now the Digital Display is not required, but for those of us who are “need to know now” kind of people, the digital display allows you to glance down and see exactly what’s happening RIGHT NOW!

HOW IT WORKS:
The bodybugg® armband uses 4 sensors, (an accelerometer, a heat flux sensor, a skin thermometer and a sweat rate sensor), which measure over 1000 body algorithms 32-times a second (don’t ask me what that means!). This is what I do understand…based on exensive questions you answer when you set your armband up including weight, height, activity level, etc., those four sensors talk to each other and very accurately determine what motion you are doing, how hard your working and how many calories you’re burning. This info is recorded in the brain of your bodybugg® sensors. Like an Ipod, you can plug it into your computer at the end of the day, or at the end of the week and see minute by minute what you’ve burned. From what I understand it will store info for up to two weeks, though I have only ever gone a few days without syncing to their website which stores and displays your data. However, if you have the digital display, you have instant gratification of knowing what you’re burning…in realtime!

Body Media, a technology company, developed the revolutionary sensor, and partnered with Apex Fitness, a nutrition company, to develop the bodybugg® system. Originally used in a medical setting, this is by far the most accurate calorie monitoring device available today, other than spending some time in a laboratory. 24-Hour Fitness purchased Apex and many have become familiar with the bodybugg® from seeing the contestants of the "The Biggest Loser" use it to achieve insane weight loss.

In fact, that’s where I first learned about the bodybugg®. Two seasons ago, I was contacted by one of the contestants who had been voted off late in the season. She had just a month left when she contacted me to see if I could help her lose those final pounds before weigh in! I offered to let her come and stay at my house and take several Turbo Kick workouts a day, weight training with the test group I was working with on ChaLEAN Extreme and basically just keep her moving all day long! Those final weeks for contestants are CRAZY…but that’s another blog!

We spent every day together for a month. It was a blast. I was totally sold on the bodybugg® that she wore and raved about and had planned to get one ASAP.

I went on line to do some research. I read a few negative reviews and decided to hold off. I forgot all about the bugg until recently a friend and fitness instructor told me how the bodybugg® had helped her lose the last 5 pounds that had been haunting her for years. I told her what I had read. That’s when we realized that in my haste I had read outdated reviews of the “old” model and all of the items which were “negatives” for me, had been fixed with this newest version (third generation)! I asked around and sure enough, everyone I could find wearing one loved the new generation! The concept was fantastic, and now the design and technology was even better! I was convinced and couldn’t wait to get mine!

I bought mine the next day after my class at 24 Hour Fitness with my employee discount (thank you very much!!)

For years I have preached the undisputable weight loss principle of calories in versus calories out. I have long encouraged…no…scrap that…I have been BEGGING people to keep track of their calories since I started helping people lose weight 18 years ago. It’s a weight loss/weight maintenance ideology that is sometimes unpopular. Why? Because it takes a bit of work. It’s an extra step, a calculation, a formula. Americans are desperate for fast and easy. We don’t want to think. Let’s face it, if there were a pill everyone could pop and go about our hedonistic ways, we would.

Many weight loss experts like to simplify the process and suggest you eat a sensible diet and become more active. The problem with that is the unknown. What is sensible when you have no idea how many calories you’re burning? Just think…if you underestimate what you’re burning by just 100 calories a day, that would equate to a 10 pound weight gain over the course of next 12 months. Do you really think you can ‘guess’ at your calories consumed versus calories out and come within 100 calories? Really??? I’m considered an expert, and even with all the knowledge, formulas and information I have engrained in my brain, not until I started wearing my bodybugg® did I realize how OFF many of my calculations were! Wow!

Some activities I had WAAAAYY over estimated what I was burning and others I had way underestimated. The good news is that my three favorite forms of exercise burn the most… Turbo, Hip Hop Hustle and ChaLEAN Extreme. Interestingly with CE the burn isn’t necessarily super high during the class, but it lasts for hours after my workout! Cool!

Now that myself and 5 of my friends have bodybugg’s and have been comparing our calorie burn and though within just a few inches and pounds of each other (we’re all under 5’5”) and all doing the same workouts on the same days, at the same time, we are all burning drastically different calories, by as much as 800 to 1,000 calories!

It makes me realize that when someone asks me how many calories they should consume to lose weight, which people ask me ALL the time, that I REALLY can’t answer that question with any kind of accuracy. I can certainly make an educated guess, and that’s about as much as I can do!

bodybugg®'s armband calorie/mataboism monitoring device this is actually accurate! That's huge! Since I’ve started preaching about it’s many benefits, I’ve had many “heart rate monitor” owners ask me how it compares. No comparison. Its like the difference between meeting with a personal trainer one hour a day and having one with you 24 hours a day. World of difference!

To lose weight or gain weight it really comes down to calories/energy in and calories/energy out. Create too much of a deficit for prolonged periods and the result is a metabolism that slows. There are sooo many factors that determine the number of calories you burn in one day, genetics, muscle composition, height, weight, age, dieting history, exercise intensity, type of exercise, hormones… you name it! This device takes the guess-work out!

Create a deficit of 500 calories per day, report your calories on the web based food log accurately and when compared to your bodybugg data (which is proven to be 90% accurate or better) the result is a weight loss of 1 pound per week. Period. Done. End of story.

I tested it myself. I strapped my on my arm. Filled out my on-line questionnaire, religiously recorded every calorie and monitored my calories burned with the data collected on my device. I set a goal to lose 3 pounds in three week. (I’m short! Three pounds makes a difference in my line of work ;) I applied the weight loss formula to lose a pound a week, i.e. 500 calorie deficit per day. I created an average daily defceit of between 500 and 600 calories and BAM…a pound a week, 3.5 pounds total in three weeks and it had never been so simple! (I never had so much fun eating!)

Here’s the beautiful part….the food log! It actually breaks down the amount of carbs, proteins and fats you need each day and tells you where you’re off! That was huge for me! That’s a lot to try to calculate in your head. With the web based program it does it for you. Just by making some minor tweaks, I was able to drop my body fat at the same time!

MORE PRODUCT DETAILS:
bodybugg® armband is necessary. The digital display is highly recommended, but not necessary to operate the system. The current bodybugg®' is the third generation device. It is 50% lighter, 40% smaller and 20% thinner. The signal it sends to the digital display is apparently much stronger than original versions. Basically you just need to be with 5 to 10 feet of it to find a signal. Occasionally it loses connection, which you re-sync very simply by pressing a button on your armband.

The digital display measures minutes of activity, steps, calories burned today since 12 am, during your current workout and even shows you your previous day’s calorie burn. It also contains a new rechargeable battery. The battery re-charges like an Ipod, when you plug it into the USB port of your computer! Yay!

SUBSCRIPTION PRICING
In my opinion the invaluable information is when you’re able to see minute by minute, step by step, activity by activity, hour by hour what your body is burning. That can only be done on the bodybugg web based program. The program is MAC and PC compatible. True, the web based data does require a subscription, but the cost is nominal (less than .25 cents per day when you buy a year at once!) AND great news.. you’ll get 6 months free and a 45 minute phone coaching session with your purchase (current promotion).

Website subscription pricing:
Online subscription renewal fees are: $9.95 for month to month, $49.95 for 6 month and $79.95 for 12-month.

This is outstanding when you see what this program can do! You also receive a personal coaching session and access to Apex's customer service. I had a bazillion questions and their customer service team has been 5 Star!

Kim Slover at bodybugg tells me a mobile application of the website is in the works, so you can track your food intake on your phone.

Now, as someone who loves QVC and has been a guest on several occasions, I can tell you that the reason I love shopping with them is because they give you the “anti-sell”. In other words, they tell you what the product won’t do. In much the way I would tell my girlfriends the things I see at “negatives” about the product. I will do the same for you! I would lose my credibility as the self-proclaimed “Hot Product Go To Girl” if I wasn’t honest about the few features I wish I could change…

THE NEGATIVES:

1. The armband strap.

It’s very comfortable and you don’t even feel you’re wearing it. But at first I was like, “Oh hell no! I’m not messing up my cute outfit with this big black strap on my tricep.” Certainly nothing a few rhinestones couldn’t cure as you can see from the photo at the top of my blog. Your package will come with two sizes. Bret and I both got one, so we swapped sizes. I gave him my large and he gave me his smaller band. Yes, it’s very sporty and basic, but it doesn’t have to be! ☺ In fact, I’m working on having a couple blinged out designs mass produced and sold on our website at http://www.turbokick.com for those of us who want something a bit more fashionable! Standby!

Second, after about a week of wearing my arm band I realized the “ripe” smell was coming from my arm band. Duh! I don’t know what I was thinking, but obviously if you’re sweating, sleeping and wearing this thing as much as I was the first week, it starts to smell a little, shall we say… “funky”. Again, easy fix…hello…soak it, dry it, wear it! Of course I also bout several replacement bands so that I had several to match different outfits and I really had some fun creating different looks on each armband! Crafty fashion fun.

2. Web based food log. I have to say entering the food the first week was a pain in the butt. To do it right, you really need to know the nutritional facts of everything you consume. This takes some time and it seems their data based doesn’t identify items that should just be in their system. Again, I talked to Kim Slover about this. She acknowledged the systems short-comings and happily informed me that they are expanding the data based expedentially in the coming months for greater ease of use! Here’s my tip: During your first week, keep a small journal with you. Record calories, service size in ounces or grams, fat, protein, sodium, calcium, carbohydrates. This way you will have it all at your finger tips each day when you sit down and enter your food consumption. AND LET ME TELL YOU….accurracy is the key! When people don’t record or write down their calories, on average they UNDERESTIMATE their calories by as much as 40%!

Another tip: When entering your food log… You can go through every single meal and actually enter what you at for breakfast, then skip to am snack, then lunch, pm snack, then dinner, etc. Time consuming. Instead, record all your food on a note pad or journal. At the end of the day enter all of your food as if you ate it for breakfast. The system doesn’t care when /where you enter your calories consumed. This makes entering food much, much faster. Then the next day, around dinner, I click on breakfast from the previous day and just one line at a time click on any item I’ve consumed that day. I recommend you do this in the evening before your final meal. That way you can look at what you’ve burned, what you’ve consumed and have some idea of how many more calories you can allow yourself and still reach your health and weight goals.

3. Obsession. Admittedly I do get obsessed with new toys and gadgets. The bodybugg® has a grip on me. I find myself wanting to buy them for everyone I know. But I’ve also learned that when you “give” people valuable items, they lose their value and importance. (That another blog) But I am totally head over heals for this thing. It’s just fascinating! My wheels are turning! I really think every kid in America needs to be wearing one. I think that we could save Billions on healthcare if we made bodybugg®’s mandatory! I’m obsessed. I suspect it will be a healthy addiction once I get used to this, but at the moment (on my fourth week of wearing it) I can’t stop checking my digital display! I find myself trying to avoid, “inactive” time and admittedly there were a few days that I just pushed myself to see how high I could get my calorie burn in one day and really enjoyed all those extra calories I was able to consume (and still hit my weight loss goal)

Also, you don’t really have to wear the armband while sedentary (sleeping, showering, returning e-mails, writing blogs). Yet, every time I took it off, I sorta felt like I was disconnecting myself from a life support machine. I think I was holding my breath to take a shower. I speed-washed my hair, lightening fast body scrub, dried off like the house was on fire, strapped that thing back on and gasped for breath! Geeesh! Calm down already! I’m laughing thinking back on it now. Funny.

Current promotion through June 30th is about a $100 savings!
$249 with armband and digital display!

www.24hourfitness.com/training/bodybugg/

Enter my discount code and earn an additional $15.00 off the price of your purchase! All lower case: bbgcj24

Finally, if you have a third generation bodybugg, please share your thoughts and reviews here !

BOMBAY OF THE DAY: MAGIC BULLET

2009-06-25T10:34:00.000-07:00

Maintaining a healthy weight is like maintaining a clean home. You can't just clean your home once, neglect the things that got it "messy" in the first place and expect your home to stay clean. You can't keep a clean house if you only have a sponge. You need the right tools, the right products and to think of a clean home as something you provide for your family.

The same is true of your health. Health and fitness are something I work at everyday. I really don't think of it as work, but rather a part of my life and a part that I actually really enjoy. But just as I would not be very successful if I only had a sponge to clean my whole house, so too do you need the RIGHT tools to achieve and maintain your health and fitness.

New tools, the right tools, like a new lunch box on the first day of school, can really get you excited about your pursuits! I like to share the tools that I know to work and that make my pursuit of health and fitness easier and more convenient.

If you've read my previous posts, you know how much Shakeology has done for my diet and the nutrition of my whole family. We LOVE our protein shakes! We also love to travel. We snowboard in the winter, water ski and wakeboard in the Summer. We take the kids and our healthy habits with us when we travel. That means that my nutrition does not take a vacation when I take a vacation. I pack one small suitcase with the foods that I might not be able to obtain in the city we are visiting. In that suitcase I also pack my "CalorieKing" food calorie book, and a bag of Shakeology and my "Magic Bullet" blender!

You've probably seen them advertised late night on one of those "cheesey" infomercials (he he!) But guess what... they work! They really work and they travel beautifully.

Basically what you have a large plastic cup that serves as the blender kraft as well. You fill it with all your ingredients, screw the base on to it and blend away!

Now, depending on how much ice and water you put in your shakes, if you're like me, you might have to make two! The only draw back to the magic bullet is it only makes one serving at a time. Yet, the way I make my shakes is with a ton of water and ice (so I feel like I'm getting away with murder even though the calories and nutrition are the same). Other than that, I can't think of a draw back and they are SO necessary if you travel and don't want to give up your daily shake habit. In fact, I know several people who bring there's to work so they can make a quick protein shake in their office. Clean up is a breeze and the price is right!

The right tools make the difference! Do an on-line price comparison, but you should be able to find one for around $55!

http://www.buythebullet.com/ About $99

http://www.target.com/7712-Magic-Bullet-Express/dp/B000AEZVRS About $54

YUMMY MONDAY: Healthiest Fat-Burning Foods

2009-06-22T08:20:00.000-07:00

Berries - including blueberries, strawberries, raspberries, and even the "exotic" Goji berry: Berries are a powerhouse of nutrition... packed with vitamins and minerals, and also some of the best sources of antioxidants of any food in existance. Berries also pack a healthy dose of fiber, which slows your carbohydrate absorption and digestion and controls your blood sugar levels to help prevent insulin spikes (which can stimulate fat gain).

Get creative and mix up your berry intake by using the basics -- blueberries, strawberries, blackberries, and raspberries... but also get adventurous and give a more "exotic" berry a try, such as Goji berries (which are one of the most nutrient-dense berries on the planet).

Add berries to yogurt and cottage cheese mixtures, as well as oatmeal or oat bran, salads, or just take a bag of mixed berries and mixed nuts for the day as a mid-day healthy snack!

Avocodos - Even though these are typically thought of as a "fatty food", it's all healthy fats! Not only is this fruit super-high in mono-unsaturated fat, but also chock full of vitamins, minerals, micro-nutrients, and antioxidants.

Also, guacamole (mashed avocados with garlic, onion, tomato, pepper, etc) is one of the most delicious toppings ever created, and you can be happy to know that it's also one of the healthiest toppings you can use on your foods. Try sliced avocados or guacamole on sandwiches, burgers, scrambled eggs or omelets, in salads, or as a side to just about any meal.

The quality dose of healthy fats and other nutrition you get from avocados helps your body to maintain proper levels of hormones that help with fat loss and muscle building. Also, since avocados are an extremely satiating food, eating them helps to reduce your appetite in the hours after your meal. Say goodbye to junk food cravings and bring on that lean body!

ENJOY!!!!

BOMBAY OF THE DAY: DIOR SHOW WATERPROOF MASCARA

2009-06-11T11:55:00.000-07:00

You'd think I'd get a lot of emails about exercise and weight loss and I do, but it cracks me up on how many emails and letters I get asking about my make-up or where I find the clothes I wear in my videos. (First...the clothes... shameless plug... I find those at my very own fitness boutique which you're welcome to visit the next time you're in Irvine, California. Powder Blue Productions 460 Goddard, Irvine, CA. That's where these photos were taken) However, it's just a click away at http://www.turbokick.com if your in the mood for some new gear!

As for the make-up...YES...shocking... I wear make-up when I work out! Hello! Trust me.. it's in the best interest of all involved. It's my job to workout! Don't you wear make-up to your job? Ladies, I hope so. And God bless you if you were born with flawless skin, long dark lashes and pink lips. Grrr! Some women are BEAUTIFUL without make up! We ain't mad atcha!

Funny... my darling Dad has always said, "Why do you wear all that junk on your face. You don't need make-up! You're a natural beauty." Ha! Very funny Dad! Ironically, when I've met him at the door without any make-up on, he always gets a very concerned look on his face. His eyebrows lower, he places a hand on my shoulder and lowers his voice, "Honey... you need rest. You're doing too much. You look very tired. Are you okay?" To which I explain... "I'M FINE! I JUST NEED MASCARA!"

When you spend some time trying to look your best people notice. You feel better about yourself. You send the message that you care enough to present yourself in the most polished and professional manner! The honest truth is that if the fire alarm were to go off in the middle of the night, I would make sure my children and pets were safe, then I would probably talk my husband into running back in to save my make-up bag. That way I could quickly apply a little lipstick and a few strokes of mascara before the firemen pulled down the street or the neighbors came outside to see what was all the fuss. Seriously... I don't go to the mailbox without lashes and lips! As Dolly Parton once said, "It costs a lot of money to look this cheap!"

I met a wonderful make-up artists, Tiffany Lee Bymaster several years ago (in the pics above). And NO... she doesn't do my make-up everyday! I wish! Just special ocassions, photos shoots, tv appearance, videos, that kinda thing. She has taught me every little trick in the book when it comes to work-out proof make-up! Most make-up she recommends is very affordable. There is only one exception... the mascra. She has taught me to never skimp on mascara! It will save you time in application and the dreaded post workout raccoon eye syndrome!

So..today's Bombay of the Day is Dior Show Waterproof Mascara

Product Features

Intensifies, thickens and curves lashes for ultra-glamorous look

http://www.sephora.com/browse/product.jhtml? id=P99901&shouldPaginate=true&categoryId=1073 $24

http://www.amazon.com/gp/product/B001GMANIU $24

Does Weight loss Cause Marital Problems?

2009-06-07T13:00:00.000-07:00

Three times in one week? Seriously? And again this morning a student pulled me aside to privately share with me that she and her husband were going through a "rocky period" and in the midst of a temporary separation. Sadly, I’m confident this person’s identity is protected despite this blog mention. Why? Because regrettably I have had the same conversation with three students in my fitness classes in this last week.

The truth is I've been delicately denying this sometimes seemingly related side effect of fitness.

It’s not an immediate side effect, but rather one that seems to develop as the newly fit person’s confidence improves and their priorities shift. It's far deeper than fitness, but with regret I must admit that it's not the first time I've felt like I could have done more to help! Now don’t get me wrong. I’m not a martyr who thinks they can save every broken bird. I’m not a therapist nor do I think that I have the training to interfere in a troubled marriage. I am however a resource for people embarking on a journey of a better life. Knowledge is power.

This is a call to action! This is a challenge to all fitness professionals and a warning to those of you who seek to begin your fitness journey and desire, in the process, to grow closer to your dearest friends, family and partner in the process.

Distance, resentment, jealously and fear; these are just a few of the emotions felt by someone whose friend or a partner experiences a rather dramatic change in lifestyle, personality or physical appearance. The side effects are rarely immediate, but seems to appear after a newfound confidence emerges.

As a Lifestyle and Fitness Coach my goal has always been to help people live better, fuller, richer, more propose filled lives. People might come to me to help them lose weight or tighten their tummies, but my first priority has always been to help them change their lifestyle for the better. I teach people to live balanced, healthy, happy lives, not obsessed with “perfect eating” or a certain number on the scale but rather to strike a balance in all areas. To do that I have to earn a level of trust and respect with people. I can’t inspire someone in just one video or in one class, but if they like my workout, they might like me. If they like me then maybe they’ll read my writings, follow my blog, listen to my motivation cd’s, sit in the audience with an open heart in one of my presentations and begin to understand that genuinely want to see people be happier.

I have always sought to help people enjoy better relationships and fuller, richer lives. Through my programs like Turbo Jam, Turbo Kick, or ChaLEAN Extreme, I have been invited into many people’s homes. Day after day they watch my videos and begin to feel they know me. Subconsciously they invite me to be a part of their lives. It’s an honor I take seriously. I work to include as many life improving tips in everything that I do, and not just fitness or nutrition, but things that help you become more aware of others. Because really…what’s the point of being fit, if you’re not happy?

The benefits of living a healthy, happy life are abundant. Yet in today's conversation with another newly separated and recently fit friend has brought me to the realization that as fitness professionals and coaches we must recognize the obligation to help people live happier lives. We must educate those we help as to the potential pitfalls of health and fitness. There are a few negatives…

1. You may have to buy a whole new wardrobe

2. You may have to extend your life insurance policy (as you’re certainly going to live longer)

3. You may find yourself not wanting to hang around people who have sedentary, unhealthy, depressing lifestyles.

4. “Haters” may be jealous of your newly toned booty!

5. Finally, as your waistline, interests, habits and lifestyle shifts, so too do your relationships with others.

The last thing in the world I want for people is to have fitness to drive a wedge between partners. Improving your marriage, strengthening your important relationships is even more important to me than improving your bicep strength. However, when it comes to friends, there are those who want the best for you and those who want a “buddy” who will make them feel comfortable about their own unhealthy decisions. Let go of that loser! Remain friendly, but to invest in yourself, you can no longer make with draws for these types of individuals. They may mean well, but they are not holding you to a higher standard. “Good friends” will make you think twice when you’re headed in the “wrong” direction.

When people lose weight and change their lifestyles, relationships change.

I've been helping people get fit and lose weight for 19 years and counting. Let's state the obvious. Someone who has let themselves go, who has considerable weight to lose, has low energy, low self esteem and has been dealing with the social and personal stigma associated with being over weight has often come to expect that people should treat them as "less than worthy" of respect, care, love and kindness. More often than not, when I meet someone who is beginning their fitness journey, they have allowed themselves to slip into “last place” on the list of importance. They have taught others how to treat them. They have taken care of everyone and everything else and practice a great deal of self-loathing.

Whether it’s over eating or under eating the root feeling about yourself is often the same. When people don’t like themselves they don’t expect much from others. They way you feel about yourself effects the dynamic in every relationship you’re in.

Fitness and weight are far deeper than just finding a great exercise program or eating less. I don't speak as an expert or therapist, but I do speak from 19 years of personal experience as a fitness coach and 14 years of marriage - that's 18 years with the same partner (my darling husband Bret) and a great note taker of all strong relationships around me.

Here's the challenge:

When someone begins to feel and look better, they start to think more highly of themselves. For the first time they look in the mirror and think, "I'm looking good. I'm feeling good and I CAN do this." They begin to recognize their own self-worth. They may be the same person they've always been, but suddenly they begin to believe, perhaps for the first time in a long time, that they deserve better.

Before long they may choose to resent those people in their lives (friends, family members, partners, even co-workers) who they have allowed for so many years to treat them "a certain way". Notice that I said, “they may choose to resent”. How you feel about others is a choice. Your mindset, your attitude in this process is critical. Allow your self to start spiraling negative thoughts about someone in your life and before long they become the villain. You can’t remember what you ever saw in them. Your anger builds. You begin to notice everything that drives you crazy. You take everything personally. You can only see and remember the worst.

In the mind of the person experiencing this physical and emotional transformation, the rules begin to change. The other person, even if they are supportive of the healthy changes doesn’t understand why the rules are changing and for that matter where to find the rulebook! This person begins to feel threatened by this unavoidable change or shift in the relationship. Friends may feel that their now "thinner, more fit" friend suddenly thinks less of them. They may feel judged or bad about themselves for not making the same changes and will find ways to sabotage their results or belittle their success.

A partner may suddenly no longer feels like they are the center of that person’s Universe. The newly fit and happy partner begins to get their happiness from within instead of from food or exclusively catering to the needs of others. The resentment and distance continues to build. No one is willing to talk about what’s going on. Everyone is too proud. Each waits for the other to make a step closer and in doing so they walk further and further apart.

Before long you’re doing everything as married individuals and little as a couple. You have your activities, and he or she has theirs; different friends, different schedules, different interest. The bond weakens. The resentment grows. It’s no ones fault, but someone could have done something. Someone should have done something before it was too late.

You often hear, “it takes two”, but I think a more useful comment is, “it takes one.” In every relationship one partner is more emotionally mature than the other. It takes one partner willing to do more than their share. If that has to be you, get over it! Do it. It doesn’t mean one partner is better, it means they are more in tune with what is going in and willing to swallow their pride, swallow their hurt and make it work. It takes one person taking the bull by the horns and steering the ship. It takes one person being the bigger person, and the next time you might be surprised when your partner steps up to the plate. It takes one person to schedule some time with a highly recommended therapist. If your first therapist doesn’t help you, they’re only human. It wasn’t a good fit. Find another!

Put yourself in the shoes of the partner or friend who feels left behind! Imagine going from being number one to number three without warning! No matter how happy you might be for your newly fit partner, you would certainly feel a bit of frustration.

Long term lasting weight loss means adopting a new way of thinking about yourself, a change in your lifestyle. Inevitably you will form new friends, tastes, habits and patterns. As these develop it's not uncommon for the significant other to feel lonely, left behind, angry, resentful, abandoned and even jealous. Will you be the hero? Will you be so wrapped up in your own healing that you lose sight of your partner’s importance?

Keep in mind that this has little to do with fitness and everything to do with "change", a disruption in the balance of power, a shift in the mind of your partner who might now believe they are have lost their importance to you.

So what can be done to avoid people growing apart when one person experiences a change in fitness and lifestyle?

1. Say “Thank you”! Remember that the most important thing you can do to keep your marriage and relationships strong is to make the other person feel important to you. Thank him or her for any small part they have in helping or supporting your journey. Everyone longs to feel needed. Try, “It means a lot to me that you do things like caring for the kids so that I can fit a workout into my day. I couldn’t do this without you!”

2. Communicate. They key to any relationship is communication. If you’re feeling differently about yourself and ready to ask for better treatment from others, then communicate your needs, calmly, with sweetness and understanding. Remember, it’s you that’s changing the rules. Keep in mind that your partner might feel like the rug is being pulled out from under them. It’s your responsibility to communicate your needs. You can’t expect anyone to read your mind. Lose your resentment. What’s the point of getting fit, if you’re all alone!

3. Practice Empathy. Put yourself in the shoes of your partner. How would you feel if the roles were reversed? Imagine how it feels to have change you didn’t ask for thrust upon you.

4. Get on the same path. Partners walking in separate directions cannot expect to stay together for long. Avoid creating a separate life. Invite your partner to join you in your workouts. Should he or she decline, ask again. Explain how much it would mean to you to be on this journey together. Allow your partner to pick the activity.

5. No alone time with opposite sex friends. I’m going to go out on a limb here and I’m sure many of you will disagree. This is a personal rule for Bret and I and it’s based on the practices of our own parents, each of whom are both still married after 40 plus years!
No friends of the opposite sex, unless it’s a friend we both share and time spent together is spent as a couple with this person, no alone time…no matter how perfectly innocent. I don’t flirt. I don’t cavort, or lunch or workout with my friends of the opposite sex. Why would I do anything that might make my husband have to think twice? Neither of us are jealous types; I just think it’s disrespectful. The rule works well for our marriage. If you’re married, the risks waaaaaaay out weigh the benefits. Why go there? You can find plenty of friends of the same sex.

6. Inventory relationships. Take an honest look at your friendships and relationships. Do you have friends or family who really do not want to see you succeed, who wish not to see you happy? What would be the point of giving these people your time? You know right now the name of at least one person who really only pulls you down, never lifts you up and only brings you drama. Lose the friend, lose the drama! If that person is your spouse…get into therapy before things get worse!

7. Do it for the kids. I recently had a conversation with someone going through a divorce. Together they have three kids. She told me she would do anything for her children, including lay down and die for them. Yet, when I pushed her she explained that she just couldn’t bare to spend another month in counseling with her husband. If you say you would do anything for your children, then do everything you can to repair your marriage, including having an open mind to the thought of falling in love again. Your history is the past. Your mindset is everything.

Let me be clear that I think there are plenty of “bad” even dangerous relationships that people stay in way too long. I’m not one of those people who doesn’t believe in divorce. There are certainly people who if they hadn't found their confidence and began to believe in themselves would today be trapped in a toxic marriage. Sometimes divorce is the only option. Sometimes its the only way to protect your children. In fact, if there are no kids involved… I don’t have much of an opinion if someone needs to get out of their relationship. Certainly you should do that before you have kids. Kids won't fix the problem, that's for sure! I just know that people are happier, kinder, nicer, healthier when their relationships are strong, when they feel safe, protected and loved by their partner. That doesn’t happen by accident. It takes work. I also believe that those of us with young children have a far greater responsibility to the world to keep our marriages strong. As I always say the most loving thing you can do for your children is make your spouse the center of your universe. As a country, if we spent as much time and money working on our marriages as we did working on weight loss, the world would be a much better place. That’s all.

Dramatic shifts in the power and balance between people can contribute to marital strife. Certainly changing one’s lifestyle for the better or worse can bring underlying problems to the forefront. Health is a precious gift, which if approached mindfully can strengthen your important relationships.

Facebook May Disable Your Account too!

2009-05-19T20:09:00.000-07:00

If you're a FACEBOOK user who enjoys chatting, snooping at photos and networking, read this important article and avoid having your "Facebook Account Disabled" just for BEING POLITE!

So as many of you may have noticed, I was booted from FACEBOOK last week. Booted, erased, deleted, suspended, whatever you want to call it, I disappeared. I hope my story will save you the same frustration.

Earlier this year I set up a FACEBOOK account. Delighted in how much easier it was to use than Myspace and all the networking opportunities, I loved using it! One day while trying to add another friend I received a notice that I had "Exceeded my friend limit of 5,000 friends" What?? Facebook tells you how many friends you can have???

I quickly went to the "help" option and found several posts from other Facebook users explaining the reasoning behind this unreasonable Facebook rule. How does Facebook get to decide how many friends anyone should have? Really? Who picked 5,000?

Fine. So I follow the advice from users, from link to link of other users in my same predicament and open a "Fan" page which allows you to have an unlimited number of fans. Fine. Not what I wanted to do. I'd stumbled upon other "Fan" pages and thought it seemed so far removed from your actual friends. I've always thought it seemed kind of "removed" and "braggy" to refer to people who like your stuff as fans. We just have something in common, a quest for a better life!

So...I start operating this new "Fan" page, but there's no way to delete the Profile page, without losing all those friends. AND...there's really no way to tell all your "friends" to come and join you on your "Fan" page, except to post it to your wall and try to get the word out. But no one really knows which page to go to if they're a friend of both. Confusing!

In the mean time, each day when I would log into my old Profile page, I would have a couple hundred new friend requests. The only problem was I had no room to add them (unless someone had unfriended me or deleted their own account or whatever). They had to just sit there and be ignored OR I could send a message to each one of them explaining something like the following..

"Hey! Thanks for the friend request. Unfortunately I'm not able to add more than 5,000 friends to this page. So the party has moved! Please join my on my "Fan" page http://www.facebook.com/pages/Chalene-Johnson/99499711448?ref=ts Thanks for your support! Chalene Johnson

We'd send out a couple dozen of these messages and we'd receive a waring message from facebook that we were "engaging in behavior that other Facebook user's may find annoying" Really? Replying to a request is annoying? Explaining why I can't add them as a friend is "annoying". Funny... because I think being ignored is annoying! But whatever! So rather quickly we learned that if you only send a couple dozen every couple of hours they seemed to be okay and no warnings would come through. Yet, on some days I could send just a few messages and I'd get the 'stop being annoying' warning. Talk about frustrating. We are talking about trying to explain to people why you can't accept them as friends. I wasn't spamming anyone!! I was replying to people who had sent ME A MESSAGE!! UGG!

So, you guessed it... one too many warnings and BAM... I received the dreaded "Your Account has been Disabled. Please contact us if you have any questions." Which is kind of funny, because you can contact all you want. You can cry! You can beg! You can plead! You can call...but they just don't seem that interested in hearing your story.

I had 4 people in my office working around the clock to investigate and resolve this issue with Facebook as quickly as possible. We sent the following letter to every email address we could find on Facebook:

To whom it may concern:

My Facebook account was abruptly disabled yesterday. I have enjoyed my experience at Facebook as it has allowed me to stay in touch with my friends and people in general who seek guidance and hints
in adapting a healthy lifestyle. In mid April, I reached the maximum number allowed for friends (5,000), yet I continued, on a daily basis, to have inbox filed with hundreds of additional requests to join as a friend”.

After reading your "help" section, I learned that I could create a fan page, which would allow me to have an unlimited number of friends. I did so and began re-directing people to my new "fan" page. Becuase there were so many requests I enlisted the assistance of additional staffers to respond to the friend requests of those who I was unable to add to friends to my "profile" page. As opposed to leaving those messages unanswered in my inbox and friend requests, my staff was asked to send a short message redirecting them to join my fan page. Yesterday, my account was suddenly disabled while my staff was in the process of responding to friend requests.

Facebook has been a tremendous communication tool that has allowed me to stay in close contact with each other on their journey to a better life. I am a legitimate business owner and not a spammer. In fact, I regularly speak to businesses on the value of connecting with customers through the use of Facebook.

In the short amount of time that my account has been disabled (less than a day), I’ve received hundreds of inquiries from customers and friends. There is no explaination offered and many have assumed I "unfriended" them. You can imagine the problems this can cause.

I have always tried to follow all the rules and standards set by Facebook and any violation of them I can assure you has been inadvertent. We were merely sending people a link to my new Facebook fan page. We had been warned to "slow down", but again, this was not defined and every day there were hundreds of friend requests that we did not want to simply ignore. That would have been rude! We even tried on several occasions to contact someone at Facebook to help us disable the Profile page so that only one page would exist, thus eleviating the problem of having two pages for people to find me, one of which doesn't allow more friends. We called, emailed and worked to find a resolution, yet were told there was no way around it.

I would like to point out that this page is my personal page and I used my private email address to register. I read and post all the messages on my page. Please reactivate my account and I can assure you that both my staff and I have be re-read the terms and conditions in order to prevent this from taking place, yet are concerned that because they are so vague, and that what we were doing was so harmless, that this might happen again.

I ask that you review the decision to disable my account and please point out the specific violation so that my staff I can be cognizant of the cause of this event.

Thank you!

Chalene Johnson
CEO Powder Blue Productions

We sent that email to as many addresses as we could find. I had several people on Twitter and through my network indicate that they "knew someone at Facebook" and might be able to help. I asked for all the help I could get and 5 days later, the account was enabled. I have no idea if someone pulled some strings, if 5 days was my penalty, if it was my letter or just the random act of the Facebook Gods. No idea. In the time I stumbled upon over a dozen or more blogs and articles recounting nearly the exact same scenario.

Here's the challenge which still persists. I've been re-activated, but I still have a page that people go to that I can't add them as friends. I still have two pages (confusing) and I still have no idea how many people I can respond to in my inbox before Facebook deems my activity "annoying". Grrrr...

Lesson learned... If you ever hope to connect with more than 5,000 people over the course of the next couple of years, you definitely want to make sure you have set your profile up as a "Fan" page and not a profile. Who really needs 5,000 friends you might ask? That might seem high, but it's not for those of us who are in business, enjoy networking, find passion in connecting and sharing information with others and generally enjoy being a part of a larger community. This has been difficult for me to explain to my Mom, who is a new facebook user. "Chalene, why do I want to add these people as my friends?" She asked when she opened her own account Marge Melvin http://www.facebook.com/profile.php?id=1154701063&ref=ts I had to explain to her that as a Team Beachbody Coach she can meet and help a lot more people on line than she'll ever meet in person living in a remote area of Northern Michigan. She gets it now! I hope that one day my Mom has more than 5,000 friends and I hope that this doesn't happen to her. (Basically I am the I.T department for Marge and Bill) God love 'em!

So in closing... please follow me on Twitter http://www.twitter.com/chalenejohnson And my info there is different than my info on Facebook. On facebook..the only place we can be friends is if you go to http://www.facebook.com/pages/Chalene-Johnson/99499711448?ref=tsthe Fan Page link....

In the meantime...if anyone knows how to disable your Profile page, but keep your Fan page, and transfer the people on your profile page over to your Fan page and just have one page...Please reply for all!!! I promise to share the info!

Oh...and on a positive note... Man...I can't not believe how much I got done with all my free time during my 5 days down on Facebook. I read more, watched some tv, even discovered that I was married, have two beautiful kids, 4 birds and 4 dogs!

HOLDING A GRUDGE - HOW TO GIVE YOURSELF AN ULCER

2009-04-23T11:50:00.000-07:00

I had a conversation with someone recently which made me think of the relevance of this piece I wrote a while back. I hope you enjoy it.

Holding a grudge – How to give yourself an ulcer
By: Chalene Johnson

I have two friends who haven’t spoke in years. They used to be close friends. In fact, all three of us once shared a special bond. I’m still friends with both but their “split” and insistence on maintaining their mutual grudge changed my relationship with both. I feel awkward when one's name is mentioned in the company of the other. I purposely avoid any topic that might have those two worlds' collide. I'm a pretty reasonable person. I, honestly, can see both their points. I done trying to help one see the other's side of things. I've given up trying to mend their ship. It’s their cross to bar. (That's a lie. Their mutually shared grudge has become EVERYONE'S cross to bare.

Holding a grudge is about the surest way to develop an ulcer.
You may think your grudge is the private property of your personal opinion. You assume that because you have chosen to “write off”, “villainize” or simply “pity” this person that no one else is effected. They are. In fact, everyone close to you is effected in one way or another. Not by choice, your anger, resentment, hurt and frustration has become the burden of everyone around you. Your friend’s grudge, whether you agree with it or not, forces you to keep a healthy distance from the recipient of his anger. That’s what a grudge is, it’s anger. It’s anger, pain and hurt you’ve chosen to hold on to in the interest of preserving something. We hold onto anger, hurt, and resentment because they serve a purpose. Sometimes it is our need to be “right”, or to keep an unattainable dream alive. Sometimes we hold a grudge so that we can avoid looking at ourselves, or our part. It's a big price to pay.

Holding a grudge is like carrying a small vile of non-lethal, but potent poison that corrupts and sickens you and the people closest to you. The virus is released with the mere mention of the “other person’s name”. Ill prepared to reach a resolve, your family and friends try desperately to avoid encountering this person or situations of similarity. The mere mention of their name forms a pit in your stomach. You shift uncomfortably thinking of it. Your face changes expression. You work to change the subject. "Move on. New topic. I hate this person," are the words in your head. It's uncomfortable. It makes your heart beat faster.

Sit with this feeling. Sit with it for more than a moment. Let's analyze what it is you’re really feeling… it’s not disdain for that person, it's self disdain. Oddly enough it’s that the target of your grudge often makes you feel bad about yourself. Maybe it’s that they have an ill opinion of you, or they have brought to the surface qualities in yourself with which you struggle. You're probably a good person. Most of us are good people. There's something about this person that makes you feel less, unworthy, found out. For whatever reason, this person stirs up old dust, rips open unhealed wounds. My theory is (and I did take Psychology 101 in College and I watch Dr. Phil almost everyday, so that pretty much makes me an expert) that the onset of ALL of this stems from childhood experiences.

Grudges destroy families. They cause children to be raised with the pain of an otherwise avoidable divorce. Grudges sour friendships and destroy positive energy. Grudges suck the life from you and consume nearly every thought. When you relate to someone with a deep rooted, well publicized grudge, you carefully chose your words and never fully let your guard down. Grudge holders in the workplace make the office staff tension filled. Consciously or unconsciously, you ask those around you to share your grudge in order to prove their admiration for you. Yet no matter how many people love and support you, it takes only the presumed "wrong" of one person to send you spinning into attack mode. While you may not ask it, you expect that your husband, your friend, your sister and your coworkers will share you disdain for the individual who has done them no wrong or whom they have chosen to forgive or forget.

In business your grudge could cost another their job. I understand you didn’t ask for it. You didn’t hope for it, but by holding a grudge, you reap vengeance. The irony of a grudge is that the deepest cutting vengeance you deliver is to yourself. It’s an acid brewing in your belly. It's a wall of plexiglas that allows you to believe your close with others, but prevents you from truly, intimately connecting with even the people who love you unconditionally. It’s time to let go.

What does it mean to let go of a grudge? It means peace of mind. Letting go of a grudge means learning to enjoy life, perhaps for the first time. It doesn’t mean you’ve forgiven, reached an agreement or mended your fence. It might mean simply that you’ve come to accept what happen, accept their existence, believe in your own value and move on.

Jim Henson was in the middle of negotiating a life time deal with Disney when he died suddenly of a heart attack at the age of 53. The deal fell apart. His son Brian Henson was strapped with the responsibility of putting the deal back together. He recalled living under the dark cloud of a grudge he held for Disney. What pulled him into a healthier state of mind was recalling a childhood memory of his father, "I remember when I was 8 or 9, someone stole my father's camera and wallet from the trunk of his car [in a New York garage]. He just said, 'I guess they need it more than I do.' He closed the trunk; we drove home. He never mentioned it again. Someone else would have been angry for days. But it didn't cause my dad to stumble for a second."

What is a grudge? I suppose there are as many definitions as there are people. In my mind, holding a grudge means holding anger toward someone even after they have apologized, attempted to apologize or established that they have no intention of apologizing…ever. Holding a grudge is being angry with someone for something that happened years ago, the details of which have become fuzz, or which other would have long forgotten. Holding a grudge means harboring resentment for trivial or non-earth shattering matters that have more to do with your delicate ego than your sensibility.

Letting go of a grudge doesn’t mean you condone bad behavior or are actively seeking to rekindle a deep level of friendship. As Frederich Buechner states in Wishful Thinking, at its core, “forgiveness is an act of radical self-interest.” The expensive price of your many grudges is eroded happiness, potential joy never known.

Let go of your grudge and enjoy life again. To let go of a grudge is to forgive someone even when they have not asked for your forgiveness. It means acting in kindness or simply being polite even when you believe the other person is not worthy of it. Letting go of a grudge does not mean that you have to forget. In fact you should remember, so that you set your expectations more reasonably of this person. Remember, but move on.

I do believe you are either a grudge holder or you're not. To those who do and desperately want to stop, those who can admit the damage it causes, those who feel controlled by what other people think of them, those who feel the gnawing in their stomach but can't seem to change...there is work to be done but it starts with feeling better about yourself. Scrap the therapy phobias. You might feel the weight of the World lift from your shoulders with a just little time spent with a qualified therapist or counselor.

Holding your grudge only hurts you. It hurts daily and becomes a breeding ground for villainizing, paranoid, victim centered thinking. If not for you, let go of your grudge for the people around you. It’s no longer who was right or who “started it” or who has taken responsibility, now it’s who is intelligent enough to end it.

Enjoy your life more fully. Learn to forgive those who trespass against you.

YUMMY MONDAYS: HIGH PROTEIN BREAKFAST WRAP

2009-04-20T10:17:00.000-07:00

INGREDIENTS

2 oz. OF COOKED CHICKEN OR TURKEY BREAST
3 EGG WHITES WHISKED
1 CUP OF SPINACH LEAVES
1 SLICE OF REDUCED FAT OF YOUR CHOICE
1 6 INCH WHOLE WHEAT TORTILLA (ABOUT 60 CALORIES)
NON STICK COOKING SPRAY

PREPARATION

Heat a nonstick skillet coated with nonstick cooking spray over medium heat. Add chicken or turkey, eggs, and spinach. Scramble together and cook until eggs are throughly cooked. ( about 5 minutes) Add the cheese and remove from heat.
Pile mixture onto tortilla and wrap it up. ENJOY!!

Calories: 246, Protein: 32g, Carbs: 21g, Fiber: 2g, Fat total: 5.5g

YUMMY MONDAYS: HIGH PROTIEN BREAKFAST WRAP

2009-04-20T10:09:00.000-07:00

YUMMY MONDAY: ALASKAN SEAFOOD LETTUCE CUPS

2009-04-13T09:56:00.000-07:00

Try this high protein soooo easy to make snack for under 100 calories! You may just feel like you are eating at a relaxing spa!!

INGREDIENTS:

2 oz. Imitation Crab Meat
1 TSP. Light Manonnaise
1/2 TSP. Wasabi
1/2 TSP. Reduced-sodium Soy Sauce
2 Leaves of Butterleaf Lettuce

PREPARATION:

Shred the imitaion crab and add the mayonnaise, wasabi, and soy sauce. Mix together and wrap in lettuce leaves. RELAX & ENJOY!!!

Calories: 75, Protein: 12.5 g, Carbs: 2 g, Fiber: 0.5 g, Fat 2.5 g

The Most Basic Step In Building Relationships / Networking 101

2009-04-07T21:51:00.000-07:00

The Most Basic Step In Building Relationships

The sweetest sound to anyone ears is the sound of their own name. Yet, when your name is mispronounced it screeches like fingernails on a chalkboard. No one feels this more than those of us who have been blessed (or cursed depending on your perspective) with a unique or difficult to pronounce birth name. We pretend we don’t notice when people slaughter our names. We act as thought it doesn’t bother us, gleefully replying… “That’s okay. I’ll answer to anything.” Truthfully, we do get used to it and we never fault others. It’s a tough name.

I happen to have one of those names. Since a kid I’ve learned to answer most commonly to Charlene, but I’ve grown equally accustom to Chaylene, Shalleen, Chanel…basically anything that starts with a “Shh”. I always thought it was odd when people just go for it, as opposed to simply asking, “How do I pronounce your name?” No matter how long I’ve known the person, or how much I like em, you just automatically feel a distance to anyone who doesn’t know how properly pronounce your name.

I have “one of those names”. I know what it feels like to be on the other end. Even if I’ve met the person more than once, if I’m not 100% sure of the pronunciation I will say, “I’m sorry, you have such a beautiful (or unique) name, can you tell me how to pronounce it again?” Then I repeat the name a couple of times in their presence. This is a great technique. On the advice of someone with a difficult name, I appreciate it when someone is really trying to get my name “right”. This person stands out because so many people get it wrong. It shows they care enough to learn the most basic thing about me… my name! By saying a persons name several times in front of them (in essence perfecting your pronunciation in their presence) you give the other person the opportunity to correct or commend you or better yet, to offer a away to remember the pronunciation. This is the first step in making a connection between people.

This is important to remember today. Uncommon names seem to be more and more common today. I often will ask people how they spell their name, who they were named after or if they have any special tricks to help people with the pronunciation. Its not uncommon to find yourself in the awkward position of having to introduce someone whose name you surely should know how to pronounce to another professional. Ugggh! Those dreaded moments before you just “go for it” and blurt out what you think is close enough!

Allow me to put you out of your misery…just ask! We don’t mind at all. We won’t be offended or think that it’s the 10th time you’ve asked. I’d prefer someone whose known me for 5 years to ask me every time versus someone say it wrong who should know me better.

It’s the absolute best, most acceptable, polite approach. Oh and by the way, this applies to first and last names! People have as much pride in their last name as they do their first. You’re not getting one over on the person by only using their first name, because they have a challenging last name.

My Point:
The most basic form of all networking strategies starts with the most beautiful sound in the world, the sound of a person’s own name (pronounced correctly).

Side bar:

Some tips to help you properly pronounce my name…
• It’s Chalene – there is NO “R” in my name. My parents
were young and couldn’t afford the extra letter.
• I was named after “Kid Chalene” a drunk cowboy
played by Lee Marvin in the 1968 comedy “Cat Ballou”
with Jane Fonda
• The first syllables in my name “Cha” are pronounced like
the “shun” in “shut” or “Shove”. The “a” is long, not short
“a” as in “Shay-lene”. Think “Shutlene” then take out the “t”.
• Put an “sh” sound in front of the name Celine, as in
Celine Dionne
• My name rhymes with Celine Dionne

Shakeology Recipes

2009-04-07T00:01:00.000-07:00

Okay, who are these people who don't know how to "customize" their Shakeologies? I talked to a guy today who told me he didn't like the taste of Shakeology. Really?? I asked him how he prepared it. He said, I added water and put it in a shaker. Um, hello... duh! That's like buying broccoli, taking a bit of it raw and saying it's "just okay" or boiling a breast of chicken in tap water and thinking it tasted kinda boring. People... really. Get a dose of creativity will ya??? Allow the queen of concoctions to assist.

Directions: Add ingredients into a blender, secure the lid and blend to your desired consistency. Some people like their shakes really juicey (more liquid) and some like them thick and foamy. I like something in the middle, but I add a ton of ice and water so that the whole thing is far more filling and not quite so strong. Keeps me full for hours and I love, love the taste. Most of these recipes are from the Beachbody message boards, mixed with a few of my own. Add more ice and more water if you like your shake to be more abundant.

Also, check out the benefits of Almond milk. Super low in cal, and you can find it in the powdered milk section of your grocery, in the non dairy section, not the cold milk area.

Orange Julius
1 scoop GreenBerry
1 cup of water
1/2 cup almond milk
1 packet Crystal light Sugar free "Classic Orange" or "Sunrise"
Ice (I put in like 2 cups of ice)

CARL DAIKELER SPECIAL
1.5 scoop Chocolate Shakeology powder
1 banana
1 Tbsp almond or peanut butter (or to taste)
ice to taste
8oz water

SUNRISE - Antioxidant Special
¼ cup fresh orange juice
1 scoop Berry Shakeology powder
3/4 cup water
Ice to taste

Most people have been able to kick their am coffee habit completely with Shakeology. I have to agree that after 2 weeks I could not believe how strong I felt even 50 minutes into my workouts! Wow! Coffee always just makes me crash later. But I do love the taste of it! I really do, so I understand why people would want to mix instant coffee with their Shakeology. Just remember that it needs to be added cold so as not to disrupt the delicate balance of nutrients in this masterful mix.

Mocha Madness
1 cup water
1/2 almond milk
1 cup of water with 1 tbsp instant coffee disovled - pour over ice after it disolves!
then add 1 scoop Chocolate Shakeology powder
Ice to taste
Sweeten if desired :)

STRAWBERRY PEACH SURPRISE
1/2 cup frozen strawberries
½ cup frozen peaches
1 scoop Berry Shakeology powder
3/4 cup water
Ice to taste

Chocolate covered bananas
1/2 banana
1 scoop Chocolate Shakeology powder
1/2 cup water
¼ cup non-fat soy, rice or almond milk
Ice to taste

Yogo Berry Blast
8- oz water
1- scoop of greenberry shakeology
1- cup of frozen mixed berries
1- 4 oz container of Dannon Light & Fit yogurt vanillia

Reeses PB Cup
1 Tbsp natural almond or peanut butter
1 scoop Chocolate Shakeology powder
3/4 cup water
1/2 cup Almond Milk
Ice to taste

CHOCOLATE COVERED STRAWBERRIES
1 scoop Chocolate Shakeology powder
1 cup water
1/2 almond milk
1/2 cup frozen strawberries
Ice to taste

BLUES BUSTER
½ cup combined frozen blueberries and blackberries
1 tsp fresh orange juice
1 Tbsp non-fat blueberry yogurt
1 scoop Berry Shakeology powder
3/4 cup of water
Ice

Cap'n Crunch O' GreenBerry
1 scoop Greenberry
2 cups of Cap' n' Crunch Ceral
1/2 heavy whipping cream
1 cup Vanilla Haagen Dazs Icecream
1/2 cup of granulated sugar
1/2 cup strawberry cornsyrup
ice to taste
Top with Whip Cream
(just kidding!! You've been jammed! Simply trying to keep you on your toes! )

CREAMY BERRY FUSION
¼ cup sliced strawberries
¼ cup GreenBerry Shakeology powder
¼ cup non-fat soy, rice or almond milk
½ cup water
Ice to taste

Tropical Banana Berry
1 Scoop Greenberry
1/2 cup Unsweetened almond milk
1/2 banana
2oz of 100% Pineapple juice
ice

Strawberry, Choco PB Banana
1 Scoop of Chocolate
8 oz water
1/2 banana
1 tbsp of peanut butter
ice
Frozen strawberries

Kids and Shakeology:
I don't know that Beachbody has officially listed their position on serving Shakeology to children and the appropriate dosages, servings and frequency. I can only speak for myself and say that it's far better than the zero GREEN my 12 year old son was eating before Shakeology came along. The only veggie we could get him to consume without gagging and running for the bathroom was corn and come on...is corn really a vegetable? Cierra loves her fruits and veggies. Brock HATES 'em! This kid wont even eat an apple. So this has been a God -send. However, parents, this takes some STRATEGIC PLANNING on your part. If you have a "picky eater",don't think for a second you're going to be able to add ice and water to the mix and your kid is going to beg for more! Be smart! Baby steps! Remember when you weened them off of baby food to "real food". Same thing! Ween them on to it. The first shake I served to Brock was anything but low cal! It was very much so a delicious desert... by design...but he still got his veggies in! I added some the tastiest of ingredients I could find... just to get him to love it AND to agree to have one every day. After that first shake I slowly started cutting back on the "yum yum stuff" but in small doses so he didn't notice. Now he's drinking a pretty healthy version and still loving it! Baby Steps!

I call this technique the "Bait and Switch"

Okay...so what was in that first "bait and switch" shake? Fat free vanilla yogurt, a big 'ol scoop of peanut butter, sugar free chocolate sauce, almond milk, half of a banana and honey for added sweetness! For real! Shut up! Save it! I don't want to hear it, because it worked and the next time I made him one it was much healthier and far less calorie dense, but with picky eaters, that first taste is critical!!! I had to win him at the first sip. You have to win over your picky eaters or your dead in the water! (Right Moms?) So the next one I just cut back on all the yummy ingredients and added more ice. Slowly, over the course of the month I got him to the point that I'm just putting a 1/2 cup of Fat Free Fro Yo, Almond milk and 1/4 banana and tsp of Peanut butter. It's magical! He's totally asking for them by name and talking all of his friends into drinking it! He'll make an awesome coach one day!

Some Fun things to add to your Shakeology:
To switch up your flavor experiences, and boost your smoothie benefits, you can add:
1 scant tsp fresh orange juice will add a bright flavor punch!
1 Squeeze fresh lemon or lime is a very happy addition to the berry smoothies!
1Tbsp of organic nut butter peanut, cashew, almond, hazelnut are great)
Cinnamon is noted to suppress appetite and level out glycemic levels after meals.
1 Tbsp non-fat yogurt adds satisfying body to the smoothie.

Fruits that taste great in your shake:
Apple
Bananas
Blackberries
Blueberries
Boysenberries
Kiwi
Papaya
Peach
Pears, Asian Pears, Korean Pears
Pineapple
Plums
Mango
Nectarine
Melon
Raspberries
Starfruit
Strawberries
Tangerine

MY SHAKEOLOGY APOLOGY

2009-03-27T10:50:00.000-07:00

I'm a pretty humble person. I don't ask for favors, or special treatment. I don't name drop or expect that people should treat me like a VIP. I won't cut in line even when a friend waves me up. I play by the rules and know that everyone is important. I think it's rude when people act like they are entitled or that people should help them out because of their name, or who they are, or what they've done, their money, their status, whatever. One of my biggest pet peeves is my fellow fitness instructors who think they're "all that" and the "club" owes them something because their classes are full. Get over yourself! In my book, the grocery store CEO is just as important as the kid who bags your bread and milk.

Which is why today I an apologizing. Publically.

The truth is in a moment of weak desperation, I pulled a "J.Lo" on Wednesday. Well I didn't request white M&M's and all white flowers in my dressing room. Nope. Just a little help in the Shakeology department. And I know an apology with an explanation is not really an apology, but I believe my Shakeology Apology warrants a teeny tiny explanation. You see...ever since Shakeology arrived at our door step, things in my household have changed.

Now before I go further.. know this. I'm not paid to endorse Shakeology. I have no stock in the company. No one at Beachbody has ever even asked me to "try it" let alone to talk about it. I have no relationhip with Shakeology, other than we since we met, i have fallen madly in love. First I fell head over heels which peaked Bret's curiosity. Skeptical, Bret was a "believer" after two shakes. Next, my 11 year old (who refuses to eat anything green or that comes from nature), then my 9 year old, my father-in-law, my Mom, and all my exercise partners all fell under the spell of Shakeology. I admit when my bag of shakeology was full and heavy, it felt like it was last forever. I shared my bag of shakeology readily back in those early days of this month. I passed around my Shakeology like MC Hammer shared his money in those early days when record deal money was plentiful.

I'm a "pusher". When I find something that's amazing, whether it's a new push-up bra, the worlds greatest George Foreman Grill, self-tanner, whatever it is that works like a charm, I tell the world. I push it. I like things that work! I share my findings.

So, naturally I grabbed my bag of Shakeology to pack for our upcoming family vacation (8 days in Maui, Hawaii.) If felt light. Panic overcame my being. A wave of hot blood rushed into my face. I thought, "Oh my gawd! We leave in 3days. This will NEVER last and I don't have time to order more!!!" I freaked. There was only one thing to do.

I puffed my chest up and decided to see if I could pull any strings at Beachbody. I've sold 'em a couple of million videos. That should be worth a favor or two.. right?? "May I ask whose calling?" the receptionist asked. "Yes, Chalene Johnson of Turbo Jam and ChaLEAN Extreme" I announced proudly. She was unimpressed. Probably President of the Shawn T fan club. Next, I found my go-to-girl, the gal with the beautiful smile who always says, "of course! What else can I do to help", The lovely Leili in the production department. I pleaded my case. I told her how I had been to generous with my monthly supply and now I was nearly out! I begged her to ship me two bags...FedEx..priority am delivery. I didn't expect it for free or anything. I mean, come on. I'm not a mooch. "Lieli, I don't expect it for free. Just charge it to my friend Tony Horton's account (I mean come on... P90X is on tv all day everyday! He can spot me on this one... right???)

She did. It worked. Leili came through! It was mid afternoon the next day when the UPS man drove up. I sprinted to his truck, my eyes bulging, body bloated and weak. Digestion irregular and blood sugars all a skew. I was panting, shaking and foam was frothing from he corners of my mouth (I was 4 hours past my daily scheduled Shakeology). He started to dismount his truck, box in hand. "Give it to me!" I shouted as I grabbed the package from the man dressed in brown.

I apologize for my behavior. With blender whirling and smell of chocolate with a hint of wheat grass, I felt the anxious excitment that a drug addict must feel when they score another hit of heroine.

Beachbody has several protein and meal replacement shakes. I've tried and used them all. You've never seen me blog about them. I've been in the fitness profession for 20 years. I've tried every shake, vitamin and protein suppliment. You can imagine because of the huge network of intstructors and customers of my company http://www.turbokick.com, on a monthlly basis I'm sent samples of every miracle nutrient, drink, vitamin, water, protein source, and shake you can imagine. I've tried them all. You've NEVER heard me encourage people to try them. I've talked about things I find yummy or tasty with decent nutrients. But Shakeology is in a class of it's own. Period.

Unfortunately you can only get it from a coach. Some say it's expensive. I say... DO YOUR RESEARCH! It's cheap! You show me a meal with this many veggies, protein, enzymes, fruit blends, probiotics and vitamins that is this low in calorie and I'll show you something much more expensive or that doesn't have as much ! it can't be done. It's less than a cup of Starbucks. Get a clue! It's cheap. Sure it's more than what you've been paying for your normal meal replacement, but this is a total health drink. It's super cheap if you become a coach. Don't quote me here, but you get it about $30 cheaper if your'e coach with http://www.TeamBeachbody.com Now I am ineligible to be coach (because I'm a trainer with BeachBody) so I've been ordering it from my coach as customer. (Well, except for in this recent tantrum!)

BeachBody has just come out with Shakeology and it is truly amazing. Not only does it have all the great stuff I just mentioned but it tastes really really good (I have some GREAT recipes to really make it taste like a dream! Don't just mix it with water and shake it. Boring! Visit my blog later this week for my fav recipes!

It really does take great! You don't have to just take my word for it, take the word of a "very picky eater!!!", my son 12 year old son Brock. Now let me tell you about my sweet son Brock, he HATES vegetables. I understand. I hated veggies til I was an adult. For years my Mom tried and for years, I found creative ways to dispose of the green stuff on my plate without her knowing. The other day Brock and I had a very touching moment. I made him is afternoon protein shake. He gulped it down, commenting, "That was good, but it tasted different today. Did you put something different in it?" I sat down next to him and broke the news to him. "Son, you just had your daily serving of veggies!" For the first time in his 12 year life, a complete days serving of fruits and vegetables and he liked it! Now granted... I needed his shake to taste a lot like what he's used to, so I added the same stuff I always put in his protein shakes, a lil peanut butter and some fat free frozen yogurt. But it was the most nutritious meal he had probably had in his life. I felt a tear roll down my face. ( oh come on! Not really, but it makes the story). Seriously as a mom it gives such peace of mind knowing I can whip up a yummy shake hand it to my child and know he is getting so many great things his growing body needs.

Learn more... http://www.milliondollarbody.com/shakeology/

More details

WHATS IN IT

More than 70 different ingredients were chosen from around the world for their potency and bioavailability (the ability to deliver the nutrients your body needs). Here are the key nutrient groups that these ingredients deliver:*

Protein and Essential Amino Acids to help build long, lean muscles and reduce food cravings

Prebiotics and Digestive Enzymes, which aid in improving digestion, regularity, and nutrient absorption

Antioxidants and Phytonutrients to help counteract free radical damage that can lead to degenerative diseases

Vitamins and Minerals your body needs to function for optimal health.

YUMMY MONDAY: The Perfect Hard Boiled Egg

2009-03-23T12:02:00.000-07:00

I don't know anyone who enjoys peeling a hard boiled egg only to have half of it peel off with the shell!! And all your left with is an egg that looks all mangled!! Well I am here to tell you how to cook them so the peel is easily removed and your left with a smooth and beautiful egg.

Place eggs carefully in a sauce pan and fill with water so all eggs are completely covered with water and not crowded in pan.

Place pan on stove over High heat.

Just as soon as water begins to boil turn heat down until water is just a simmer.

Let simmer uncovered for 20 mins.

Remove pan from heat and immediately replace the boiling water in pan with cold water, let eggs sit in cold water for 1 to 2 mins.

I always have a bowl in my frig full of HB eggs, and I am able to grab and peel one very easily.

I usually slice egg in half toss yolk and mix the egg whites with chopped fresh tomato and a little salt and pepper. Its makes a great low cal snack

For Deviled egg lovers try replacing the deviled egg yolk mixture with hummus or Trader Joe's Eggplant Hummus. Sooooooo Yummy!!

One Whole Large egg
Nutrition Facts
Serving Size 1 large, Calories 90 Calories, Total Fat 7.0g, Saturated Fat 2.0g, Polyunsaturated Fat 1.2g Cholesterol 210m, Sodium 94mg, Sugars 0.4g, Protein 6.3g

One Whole Large egg white
Nutrition Facts
Serving Size 1 large, 16 calories, 3 g of protein, 2 mg of calcium, 4 mg of phosphorus, 55 mg of sodium, 45 mg of potassium, the weensiest little bit of riboflavin, and no fat, cholesterol, or carbohydrates.

YUMMY MONDAY: 4-LEAF SALAD WITH FETA & APPLES

2009-02-16T10:28:00.000-08:00

Ingredients:

3 cups Fresh Express Lettuce Trio (or any 3-lettuce blend)
1 cup spinach leaves
1 Fuji apple
1/4 cup crumbled reduced-fat feta cheese
1/4 cup thinly sliced red onion 1 tbsp. All Natural Almond Accents in Original Oven RoastedOptional: freshly ground black pepper, light vinaigrette dressing (or any low-cal dressing)

Directions:
Cut apple into quarters and remove the core, seeds, and stem. Thinly slice, and then cut the slices in half widthwise.

Toss together all ingredients except the almonds. Plate (or "bowl") your salad, and then sprinkle almonds evenly on top. You can add some pepper and/or dressing if you like, but this salad's so flavorful you may not even need 'em. Enjoy!!!

MAKES 1 SERVING

PER SERVING (entire salad): 213 calories, 8g fat, 552mg sodium, 29.5g carbs, 6.5g fiber, 16.5g sugars, 10g protein

Alternative!
If you can find some fat-free feta, feel free to use that instead. Then your salad will have 181 calories, 3.75g fat

Found in The Hungry Girl Cookbook by Lisa Lillien

YUMMY MONDAYS: LAVE CHOCOLATE CAKE

2009-02-09T09:12:00.000-08:00

We've whipped up a cake SO chocolatey and decadent, your head may ACTUALLY explode. (Consider yourself warned -- we're not going to be responsible for sweeping up the mess.) You'll need four baking ramekins (about 4 inches in diameter) for this recipe -- pick some up at a store like Target. Enjoy!

Ingredients:

For Cake:

1 cup moist-style chocolate cake mix (1/4 of an 18.25-oz. box)

One 25-calorie packet diet hot cocoa mix

1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)

1 tbsp. mini semi-sweet chocolate chips

1/2 tsp. Splenda No Calorie Sweetener (granulated)

2 dashes salt

For Filling:

One-half Jell-O Sugar Free Chocolate Pudding Snack (about 1/4 cup)

1/2 tbsp. mini semi-sweet chocolate chips

1 tsp. fat-free liquid creamer (like Coffee-mate Fat Free Original)

1/2 tsp. light whipped butter or light buttery spread (like Brummel & Brown)

Directions:

Place the chocolate chips for the filling in a glass and set aside. Pour the creamer in a microwave-safe bowl with the butter, and heat in the microwave for about 15 seconds, until butter has melted and mixture is very hot. Pour the mixture over the chocolate chips and stir until they have dissolved. Allow to cool for several minutes. Add the pudding to the mixture and stir well. Spoon the chocolate mixture into four evenly spaced mounds on a plate. Place in the freezer for 25 minutes. (Don't over-freeze -- the mounds could stick to the plate.)

Preheat oven to 350 degrees.

Place chocolate chips for the cake in a tall glass along with the contents of the cocoa packet. Add 1/4 cup boiling water and stir until chips and cocoa have dissolved. Add 1/2 cup cold water and stir well. Pour the contents of the glass into a mixing bowl. Add all of the remaining ingredients for the cake (cake mix, egg substitute, Splenda, and salt) to the mixing bowl, and whip batter with a whisk or fork for 2 minutes.

Once the chocolate mounds in the freezer are a little firm, spray four baking ramekins (each about 4 inches in diameter) with nonstick spray. Evenly spoon the cake batter (which will be a little thin, but don't worry!) into the ramekins. Remove chocolate mounds from the freezer, and place one in the center of each batter-filled ramekin. Put the ramekins in the oven and bake for 15 minutes. Cakes will look shiny when done.

Carefully remove each ramekin from the oven. You can eat the cake right out of the ramekin (while the center is still gooey!), but make sure to let it cool a little bit, because the ramekin will be hot. Or you can wait until it has cooled completely and plate the cake by running a knife along the edges and flipping it upside down. (Then just pop it in the microwave for about 15 seconds to heat it back up.) Enjoy!

MAKES 4 SERVINGS

Serving Size: 1 individual lava cake, Calories: 182, Fat: 4.5g, Sodium: 433mg, Carbs: 32g, Fiber: 1.5g, Sugars: 18g, Protein: 4g

Found in The Hungry Girl Cookbook by Lisa Lillien