Coach Anita's Wellness Journal

Today I would like to talk about what life is like after you work out consistently for a few month's. I no longer sit on the couch and watch TV for most of the day. I also used to take a nap in the middle of the day. I can't and don't want to take one any more. I just can't seem to sit very long at all. I still can't wait to work out. I don't know about you but I get what they call the natural high. I love that feeling. I now on my days off get so much more done. I always try to get longer work outs on those days to. Like I do a P90X work out and then I go for a jog for 30 min. to a hour. I have so much more energy from the time I get up in the morning to the time I go to bed. I still have a little trouble at times sleeping threw the night, but it is getting better. I don't have any trouble getting to sleep, I just don't always get threw the night. But it does always seems to be getting better. I have not slept well in so many years that it might take a lot longer. Eating right and working out. This is a win win situation to me. So why don't you get up and join MDB and start working out consistently with me. If you do that you will certainly have a better quality of life. I know my life has changed for the better a whole lot....

Today I am writing my blog on a successful new member. His name is Greg. Greg says by his 5th week of doing P90X he has seen a drastic improvement in his strength, flexibility and appearance. He has lost 9lbs. and his abs are starting to show. He's clothes are starting to fall off. He is very happy with his progress. He had not missed a day up until then. Pretty impressive right. Good things happen to our bodies when we workout constitly. Now there will always be set backs for one reason or another. For example, when I asked Greg if I could write about him in my blog, he said yes, but that he had a couple of set backs. He tweaked his back and was unable to work out for almost a week. He is more or less back on track, but now next week he will have Lasik eye surgery. He doesn't know how that will effect his work outs. I am sure he won't be able to jump around for awhile. But he says he really enjoys the workouts and will do his best. I think he will do just fine. He has already won. He knows what these work outs do for him. He has already succeeded and when he can he will get back to it. Things like this happen to all of us from time to time. But we don't just quit. We get throught it and then get back on track. Oh by the way Greg's wife is working out to. She has not missed a work out. This could be a whole other story......

It has been about four months now that I have been doing MDB. I still can't believe all the weight that I have lost and am keeping off. I really thought because of my age that I would lose some, but then just struggle all the time for always. But with P90X and Turbo Jam and now soon I am going to add Hip Hop Abs. I like variety. I love the Whey powder and supplements to. I feel good. I have another job that I do full time right now. They changed my hours for six weeks to 4 am. to 1 pm. I only have been getting 3 to 4 hours a night of sleep. It has been a little hard on the lack of sleep part, but I still have been working out and taking all my supplements. I know if I was not working out I would be sick right now and very tired. I would be calling in sick a lot. I did figure out real quick that I have to work out as soon as I come home or I might not get it done. I have learned so much more about working out since I have been doing MDB. The most important thing is to have a good plan and stick to it. Keep pushing play. Not all DVDs are the same. I had some that were very boring and I would not put my all into it. My MDB DVDs are so motivating. They are fun and there is always room for improvement. And boy have I improved. I am stronger now than I have ever been. My flexibility is the best it has ever been except maybe when I was in Gymnastics in High School. So if you are still looking for a great program and lots of support join up as a member and I will be your Coach. Or be a Coach like me and help others. I am so glad that I am a part of MDB. It makes my life so much easier....

Here is the Body fat formula for the Men. 1.) Body weight 2.) Waist Girth (measured at the umbilicus) Procedure: 1) Multiply your body weight by 1.082. Add the result to 94.42. Once your calculation is complete, save the number. (Body weight x 1.082) +94.42=Result 1 2) Multiply your waist girth by 4.15. Once your get this result, subtract it from the number obtained in step 1 (Step 1 result - Step 2 result.) The result obtained after the subtraction is done is your lean body weight (your weight if you had no fat in your body at all). Result 1 - (Waist Girth x 4.15) = Lean Body Weight. 3) Finally, subtract your lean body weight from your total body weight. (Total weight-Lean Body weight). Once you get the result, Multiply that number by 100. Once your get the result divide it by your total body weight. This final result is your percentage of body fat. (Total Body weight - Lean Body weight) x 100) divided by (Your Body Weight) = Your Percentage of Body Fat. EXAMPLE: I weight 190 and I have a 30.50 inch waist. Therefore, step 1 is (190 x 1.082) + 94.42 = 300. Step 2 says that my lean body weight equals 300 - (30 x 4.15) = 173.425. Finally, Step 3 says that my body fat percentage is (190-173.425) x 100) divided by 190= 8.72%.

I have a formula on how to calculate your body fat percentage. Here goes. For women there are five measurements that are required: 1. Body weight 2. Wrist measured at the widest point. 3. Waist measured at your umbilicus. 4. Hip measured at the widest point. 5.Forearm measured at the widest point. Multiply your bodyweight by 0.732=result 1. Add the result to 8.987=result 2. Divide your wrist by 3.14=result 3. Multiply your waist by 0.157=result 4. Multiply your hip by 0.249=result 5. Multiply your forearm by 0.434=result 6. Add results 2 & 3=result7. Subtract result 4 from 7=result 8. Subtract result 5 from result 8= result 9. Add result 6 and result 9. The result is your lean body mass. Subtract your lean body mass from your bodyweight. Once you get the result, multiply that number by 100. Once you get this result, divide by your bodyweight. EXAMPLE: A woman that weights 125, and has a wrist measurement of 6.0, a waist measurement of 24, a hip measurement of 38, and a forearm measurement of 9.5 would calculate her body fay percentage in the following manner. Step 1: 125 x 0.732 = 91.5. Step 2: 91.5 + 8.987 = 100.487. Step 3: 6 divided by 3.14 = 1.91. Step 4: 24 x 0.157 = 3.768. Step 5: 38 x 0.249 = 9.462. Step 6: 9.5 x 0.434 = 4.123. Step 7: 100.487 + 1.91= 102.397. Step 8: 102.397 - 3.768 = 98.629. Step 9: 98.629 - 9.462 = 89.167. Step 10: 4.123 + 89.167 = 93.29. (Lean body weight) Step 11: 125-93.29 x 100 divided by 125 = (31.37 x 100) divided by 125 = 3171 divided by 125 = 25.368 (Body Fat Percentage). I think this is fun. This is just another form of exercise. You are exercising your mind. The men's is a lot easier. I will put the men's formula in my next Blog.....

I have started to get feedback from my customers/members from MDB. It's great to hear everyone's goals, it's even better to here from someone about their progress. I am going to write about someone's success story once a month. Here is my first success story. Carol has lost over 21 pounds. She is 5'5 and she has a 25 inch waist. She is doing Hip Hop Abs and has upgraded to Hip Hop Abs Level 2. She is following a Low Carb (leafy green, veggies) High Protein (chicken, fish, turkey, and some beef) diet. She did this all in about 2 months. This is a great success story. Good job, Carol. This is what happens when you keep pushing play. And this is what also happens when you follow a good diet. Who will be next????

So you think you are to busy to work out? Think again. It's absolutely imperative to make the time to exercise. Eating right is the other half of the equation. I work full time right now and I still make the time to work out. I just make it a part of my day. It's fun to schedule a work out and enter in MDB WOWY and then check the next day to see if you won. I have LOST another 2 pounds. I constantly work out 4-6 times a week. MDB has DVDs that can help you achieve all your goals. If you really are pressed for time MDB has a DVD called Power Half Hour with Tony Horton. You are on your way to success with this one. Remember, it takes 6 weeks of doing this to become a habit. Make this a habit. Are you not important enough to make this a part of your life style....

Here are a couple more tips on why we should all avoid sugar and some natural sweeteners you can try.
- Sugar can cause gum disease, which can lead to heart disease. If you have chronic infections, such as those that result from periodontal problems, they play a role in the development of coronary artery disease. The most popular theory is that the connection is related to widespread effects from the body's inflammatory response to infection.
- Sugar causes tooth decay. With all the other life-threatening effects of sugar, we sometimes forget the most basic damage it does. When sugar sits on your teeth, it creates decay more efficiently than any other food substance. For a strong visual reminder, try the tooth-in-a-glass-of-Coke experiment, the results will surely convince you that sugar isn't good for your pearly whites.

My favorite natural sweetener is stevia. Stevia is an herb that has been used as a sweetener in South America for hundreds of years. It is calorie free and the powdered concentrate is 30 times sweeter than sugar. Don't over do because it will actually taste bitter if you put too much. I have used stevia for many years. I like the liquid the best. I also use stevia plus fiber packets. It provides many of the following benefits. * Improves regularity *Cleanses the colon *Helps produce vitamins *Assists and strengthens the immune system. *Supports liver health *Prevents overgrowth of Candida Albicans (yeast). *Helps control the formation of free radicals. *Does not adversely affect blood sugar. You can get Stevia at some groceries stores or at health food stores or online. Another one is Luo Han Guo. It's a sugar free, low calorie natural fruit sweetner. It's 300 times as sweet as sugar by weight. I get this one online. Of course fructose is another one, but I would use this one sparingly and don't ever use the high fructose corn syrup.

Here are some more tips on why we should avoid sugar. Sugar accelerates aging. It even makes your skin sag faster. Some of the sugar you consume, after hitting your bloodstream, ends up attaching itself to proteins, in a process called glycation. These new molecular structures contribute to the loss of elasticity found in aging body tissues, from your skin to your organs and arteries. The more sugar circulating in your blood, the faster this damage takes hold. Also sugar suppresses immune response. Bacteria and yeast feed on sugar, and when these organisms get out of balance in the body, infections and illness are more likely. So sugar interferes with immune function. Sugar causes blood glucose to spike and plummet, which leads to mood swings, fatigue, headaches and cravings for more sugar. Cravings set the stage for a cycle of addiction, in which every new hit of sugar makes you feel better temporarily, but a few hours later, results in more cravings and hunger. On the other side, those who avoid sugar often report having little or no cravings for sugary things and feeling emotionally balanced and energized. We all eat sugar, that is why we should all detox. Million Dollar Body has a great product called the 2-day cleansing fast. I have used it and it works great. Do it on your days off. Get rid of some of your toxic build up. You will feel better. More on better sugar alternatives soon to come...

Here are some tips on why we should avoid sugar. Sugar takes the place of important nutrients. People who eat the most sugar have the lowest intake of essential nutrients, especially vitamin A, and C, folate, vitamin B-12, calcium, phosphorous, magnesium and iron. So guess who eats the most sugar, children and teenagers. These are the ones who need these nutrients the most. So parents need to learn this so they can teach their children. I did not learn this myself until I was an adult. Lucky for me my parents just did not buy sweets. I was not happy then, but I am happy now. That is why I only allow myself a piece of chocolate once in awhile. I know we can not stay away from it totally, but if we learn all the bad it could do to you, then maybe you can learn to do what I do and use it once in awhile as a treat. Another thing that sugar does is it increases stress. If we eat a piece of cake this causes the body to release stress hormones such as adrenaline, epinephrine and cortisol. One of the main things these hormones do is raise blood sugar, providing the body with a quick energy boost. The problem is, these helpful hormones can make us feel anxious, irritable and shaky. It could turn into a viscous cycle. More tips to come.

Today I have been with Million Dollar Body for 2 months. I have met and exceeded my first goal of 10 pounds. I now weigh 124 lbs. I feel great. I just submitted a new picture today for my MDB web site. The P90X workouts along with a good diet and sticking to it really paid off. Now I still would have the occasional chocolate anything. I love chocolate and will never give it up. But if you treat your self to some once in awhile I think it helps you stay on the strait and narrow. I had some about once a week and still lost consistently. My next goal is to work on my body fat percentage. I would like to get between 15 and 18%. I will continue to do my P90X workouts and start adding others like the Turbo Jam. Also I just did the 2-Day Fast Formula that MDB has to offer. I have always detoxed so this was pretty easy for me. I suggest everyone does this 2- Day program before they start there workout program. This will help you detox and it will help you decrease your cravings for JUNK food. It will give you more energy and your stomach will contract, so it will take less food to feel full. You will be off to a great start, plus when your start on the supplements you will absorb them much better because you detoxed. You won't be wasting your money. So let me help you reach all of your goals by becoming a member. MDB has great products to help you every step of the way. And with me being your coach, I will help you reach your goals. I will teach you a new life style, and you will learn how to get fit, have more energy, sleep better and be happy.

I just ordered the 15 and 30 pound bands from MDB. They use the bands a lot in my P90X workouts. I have one, but it is too light for me now. Time to step it up once more. I should have ordered them sooner because the 7 pound band I already had is not challening my muscles. I also ordered the Whey powder. Whey is a good source of protein and I like it. It is easy for me to digest.

I have been doing the P90X stretching every other day. I have been getting a little tight after my workouts, so stretching helps a lot. And because of my age I do not want to lose my flexibility. It feels so good after I'm done. Stretching burns calories and helps you keep strong and free of injuries. I am going to order Turbo Jam soon. This workout program will burn a lot of calories and it focuses of abs and thighs. It has Kickboxing and helps with sculpting your body. If you would like to try any of these products then go to my web site and sign up as a member or you can sign up as a free player. You can still buy products and enter WOWY every time you work out.

I just worked out to the P90X Back & Biceps and the AB Ripper X DVD's. I did not think that I could do both of them, but I did. Back & Biceps is a great workout and I used 8 pound weights because I wanted to do lots of reps to keep my back and arms lean. Carl Daikeler, the CEO of Million Dollar Body is suggesting a swimsuit challenge for all of its Million Dollar Body Club members and coaches, but anyone can join for free. It runs from now to September 3 - Labor Day. If you are not a Million Dollar Body Club member you can sign up on my site and I will be your coach. As a Million Dollar Body Club member or guest playing the game for free, every time that you log into WOWY and do a workout, you are eligible to win a daily prize as well as the weekly WOWY Mystery Day prize of $1,000.00! You can email me any time at anita@do-it-with-me.com with whatever questions you might have.

As of today I have lost 8 pounds. Only 2 more to go and I will have met my first goal. P90X has been by far the best program I have ever done. I am very happy to be part of the Million Dollar Body program and also to be a Million Dollar Body Coach. I've been having so much fun learning and talking to people about Million Dollar Body. And the fact that I have lost 8 pounds proves that this program works. Now this weight I have lost is lost forever. You learn what to do when you get a Personal Coach, so it is easy to keep it off. My missing link was that I needed to step it up. MDB did that for me. Just push play and MDB will change your life too.

Recently I started taking the P90X Multi-Vitamin Supplement, and using the P90X Protein Bars. The bars taste very good and the vitamins keep me going all day. My energy level has soared.

I just did the P90X Legs and Back. If you are a Rope climber or like to Ski, this is a good work out for you. It really gets your legs and back stronger. This is the second time doing this work out. I did not get through it the first time, but I got through all of it today. Every time I do a workout, I can tell I am getting stronger and stronger. I have a hamstring that I pulled more than a year ago. Since I've been doing the P90X workouts, it is almost gone. Just very little pain. So working out does make it better. I can still stretch my right leg more, but the left leg is slowly catching up. I have also lost another pound!!!

I am going to be writing about the P90X work outs that I do. There are 13 DVDs to the P90X. They are all between 60 to about 72 minutes long. Most of them are done with weights, but not all. I already talked about the one I did that I got through all the way. That one was the KenpoX. It is like kick boxing but slower moves. It's great. You get a full body work out.
The one that I did today is the AB Ripper X. I got though this one but I can get a whole lot better on my form. I notice when I get tired my form suffers a bit. I was taught that you can do ab workouts every day (which is not true) but with AB Ripper X, they say not to do it every day and I can see why! It's a great workout and an hour later my ABs are still very tight. I do the AB Ripper X after a long walk-jog. Want to get tight flat abs - do AB Ripper X!

I just did a work out from my P90X DVDs. I was tired from working on my feet all day, but when I came home I just had to push myself to workout. It's not too hard because I know I will feel much better afterward. And I did. A lot better! This is the first time since I started the P90X program that I could get through the whole thing. It is a great feeling. You just have to push yourself a little more every time you work out and you will see results.

I have been a Million Dollar Body Coach now for 30 days. I cannot believe what can happen to a person's body in that short a time! I am stronger, I sleep much better and my body is getting toned. I have always worked out, but using the DVD P90X by Tony Horton I have kicked it up a few notches. I will be putting in a new picture of myself on my web site www.milliondollarbody.com/coachanita in a day or two and you will see what 30 day's has done for me. I cannot wait to see what the next 30 day's will make me look like! If I can get a million dollar body, then I know that you can, too...