Never Throw Away Your Jeans

I learned this lesson the hard way! A few years ago I was up to a size 11/12 on the bottom due to a long period of inactivity after car accident #1, so of course I purchased some new clothing to fit my new size. Once I was able to exercise again I got back into size 8s and some 6s. What did I do with those bigger jeans in sizes 9 and 11? Gave them away to my friends and thrift stores. At the time it felt great to clean out my closet and make room for the new clothes that actually fit.

After car accident #2, I gained back some of that weight and really wished that I had my old jeans back. I couldn't fit into the smaller ones, but kept them piled in my closet for a future day when I would lose the inches and be able to fit back into them again. Didn't want to make the same mistake twice, you know? I couldn't throw away the small ones if I may fit in them again soon.

I've been working my butt off (literally) with at a 4-day boot camp, at least 3 full T-Tapp workouts per week and better eating habits since January of this year. My hard work has paid off! I've lost 9.5 inches in the last month... and counting... My body feels so much stronger, toned and smooth.

This morning I decided to wear a new top that I got with a gift certificate last weekend, but really wanted some skinny black jeans to go along with it. I tried on the dark skinny jeans that I've been wearing the last few months -- they were too small! So I tried on another pair of my old jeans stockpiled in the closet -- they fit! And another pair, and another pair... pretty much all of them fit me again. Amazing! I'm very motivated right now, but wish I had a new pair of black skinny jeans instead of my old faded pair for tonight.

The jean shorts are another story. I'm not ready to bare my blinding white legs to the world just yet... need a little more time for that one, but again I'm keeping them in the closet.

The only bad thing (or good depending on how you look at it) about T-Tapp is that you drop so many inches that your clothes don't fit correctly anymore and you have to go buy new outfits!

I'm so close to my goal that I can almost taste it. Another month or two and I should be there.

Au revoir!

Motivation Boosters from Self.com

Motivation Boosters: The Top 5 Secrets to Success

1. Do it for you. Sixty-nine percent of women who workout regularly—we'll call them exer-fans—do so to please themselves alone. "The more you exercise to please others or assuage guilt, the less likely you'll be to stick with it," says Wendy Rodgers, Ph.D., professor of exercise psychology at the University of Alberta in Edmonton.

2. Set a goal. Exer-fans are more likely to have an aim than exer-phobes (sometime exercisers). "Set a goal that is specific, actionable, short-term and measurable," says James Annesi, Ph.D., director of wellness advancement at the YMCA of Metropolitan Atlanta in Georgia. Big-picture concepts, like "I want to be slender in six months," don't carry as much oomph as "I want to fit into a size 10 in six weeks."

3. Follow a program. "If you have a plan before you exercise, then you're accountable to it, and you'll feel more satisfied once you fulfill it," says Tom Holland, an exercise physiologist in Darien, Connecticut. And the better you feel after your workout, the more likely you'll be to do it again. So take a class, hire a trainer or view videos of moves at Self.com.

4. Toss your scale. Measure your exercise achievements by how your clothes fit, as 68 percent of exer-fans do, not by a number. Research suggests that post-exercise, you'll feel slimmer before the scale backs you up, so waiting and waiting for the perfect number to appear might be discouraging. "When you've challenged your body with exercise, you'll benefit from an improved mood and a sense of mastery, which is associated with better body image," says Annesi. Those good vibes will help you stick with your program long enough to get physical results.

5. Sense your success. More than one in three (35 percent) exer-fans say visualizing their success is key. "Taste the sweat on your lips, hear the sound of your racket hitting the ball—conjure images that are vivid, controllable and emotionally effective," says Colleen Hacker, Ph.D., sports psychology consultant for the U.S. National Women's Soccer team. Research shows that visualizing a few minutes a day, a couple of days a week, can alter your behavior. "If you imagine yourself successfully working out," she says, "you can create and strengthen the belief that you're capable of it." You know how the story goes. Once you think you can, that big hill is a breeze.

Hello September!

HELLO September!
{ photo credit: kitty genius }

Skipped my morning routine today... bleh. I feel better this morning - thank goodness. Although it feels like Monday all over again for some reason.


8:10am: 2 boiled eggs with sea salt


Morning supplements:
Alfalfa: 3
B-12: 3 sprays
Vibrational Superfood: 1


12:40pm: tuna pita (whole wheat pita, albacore tuna pouch, a little mayo, spinach, seriously sharp cheddar, red grapes)

Lunch was pretty tasty, budget and pescetarian friendly!


1:20pm: hot organic green tea with Ribose


Afternoon supplements:
Ribose: 1 scoop


I did 4 sets of Hoe Downs with Jen and Berei at about 4pm. A bit late for after lunch, but we still got them in. Any T-Tapp Retreat-goers out there? Better step it up and do more sets of Hoe Downs!


After work we were trying to find this Greek Salad place called Woody's in South Tampa. I got a $10 gift card in the mail from them (thanks to my mom and sister filling out comment cards) and was in the mood for a salad. Well, we found Woody's, but they're only open for lunch. Will have to try going back this weekend. I love Greek salad.

We passed by a Fresh Market and decided to stop to pick up a few things for dinner. In the shopping basket:

• portobello mushroom caps
• organic romaine lettuce
• garlic
• sweet potato
• broccoli
• NY cheddar cheese
• French Le Grande Pinot Noir
  

Absolutely delish! My kind of wine. ♥

6:40pm: 1/2 banana (blood sugar getting dangerously low)

7:45pm: portobello mushroom salad (romaine, red onion, garlic, grilled mushroom, cheddar cheese, shredded carrots), slice of spelt toast with oregano olive oil, 6 oz glass of pinot noir

Just noticed that I've been eating more like a Pescetarian these past few days, with the exception of the turkey Subway sandwich I split with the boyfriend.

Maybe we should make every Tuesday... Pescetarian Tuesday. Sort of like Meatless Monday. Sounds like it should be a holiday to me! (At least it's centered around food.) No clue what a "pescetarian" is? Keep reading...

Pescetarianism (more on Wikipedia and Pescetarian Life) is similar to Vegetarianism in that the meat of land animals (beef, pork, chicken, etc) are avoided, whereas a Pescetarian will allow for the consumption of seafood, and maybe eggs, dairy and honey as well. Perhaps more similar to Pescetarianism is the Mediterranean Diet. In the article, the American Journal of Clinical Nutrition explains the following typical Mediterranean eating habits:

The diet is characterized by abundant plant foods (fruit, vegetables, breads, other forms of cereals, potatoes, beans, nuts, and seeds), fresh fruit as the typical daily dessert, olive oil as the principal source of fat, dairy products (principally cheese and yogurt), and fish and poultry consumed in low to moderate amounts, zero to four eggs consumed weekly, red meat consumed in low amounts, and wine consumed in low to moderate amounts, normally with meals.

Sounds delicious to me! I would like to eat fresh fish a lot more often. My favorites are salmon, tuna and grouper. Thinking I'll pick up some sushi-grade tuna to grill for dinner tomorrow after my appointments.


I'm felling mighty lazy tonight. It's already 9:30pm, the boyfriend is at band practice, the apartment is quiet, puppy is snoozing, and I need to workout. Do I feel like it? Not really. I have the time to myself tonight and need to be my own motivator. That's the hardest part...

{ take a time out for lolly-gagging on the net }

... okay, enough with this nonsense. I'm going to get my workout gear on and push "play" to finish T-Tapping before it's past my bedtime.

Allright... back from my workout. I chose Step it to the Max. Now I feel great! Gotta love that workout. It's so lymphatic and I can feel my whole body - even though the moves look so simple. Click the banner above to go to the T-Tapp Store and read about the Step Away Series! The beauty of this workout is that you can learn the T-Tapp techniques and then apply them into your daily movement to sneak in exercise, feel and look great.

Off to body brush, shower, take supplements and read Breaking Dawn until I pass out.


Evening supplements:
Alfalfa: 3
Natural Calm: 1 tsp

Good night!

Health Tip of the Day (May 18th)

From my inbox...

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A key to getting in shape is determination and consistency.
Notice how your body responds to exercise and truly enjoy
all the benefits of exercise. The more you focus on the
benefits the easier it will be to motivate yourself to
stick with your fitness plan.

Bikini Bootcamp

This is the real deal. A tropical getaway that helps you shape up and rejuvenate your life. I would LOVE to do this (would be awesome as a T-Tapp Retreat too).

Bikini Bootcamp takes place in Amansala, Mexico. Sounds like a fabulous vacation to me!

Bikini Bootcamp Book

Did the Grinch steal your fitness?

Well, it's time to get back on track! T-Tapp is having a "secret" after Christmas sale. All T-Tapp workouts and supplements are 50% off! This is the first time T-Tapp has ever had a sale like this!

To order go to http://store.t-tapp.com and use coupon code forum50.

Sale is good through December 31st 2008!

My 60-Day Challenge

We started the Self-directed 60-day Challenge at T-Tapp for those who want to do a challenge on their own time, but still like have a prize in mind to focus on (winning a trip to workout with Teresa Tapp at the Retreat in Florida). I've been thinking about doing my own challenge just to get back into working out consistently. (Can't you tell I've been slacking?) Looking over the Self-directed entries, many of whom have already passed their 30 day mark, is inspiring to me. You guys are doing awesome so far!

This morning was my wake up call. I measured for the first time since the Retreat in October. Wow. Basically gained e-v-e-r-y-w-h-e-r-e. See...

It is the holiday season and I have been eating what I want, indulging more in wine and chocolate/desserts and not working out. Hence the 8 inch gain in 2 months. But hey... armed with T-Tapp and some effort I can get back on track (and start feeling better too). The challenge is good motivation and will keep me posting away. So here I go. I took pictures and everything tonight.

My Game Plan:

• Do Basic Plus Tempo daily for first 7 days
• Do a Tempo 2 - 8 reps for next 4 days as Bootcamp
  
• Continue with a full workout 3-4 times per week
  
• On off days workouts are optional
• Walk puppy after dinner for 20-30 minutes
  
• Body brush daily
• Take salt soak 1-2 times per week
• Take supplements daily
• Drink LOTS of water
  
• Blog daily about my progress
  

Here's a picture of Roxy telling me: "You can do it, Mom."

Day 1 Pictures:

• Front
• Right
• Back
• Left
  

Day 1: 12.16.08
Day 30: 01.14.08
Day 60: 02.13.08 (Just in time for Valentine's.)

Self-directed 60-Day Challenge

Every year T-Tapp does at least one 60-Day Challenge (usually in the spring) with prizes for the winners to come to the Annual T-Tapp Retreat in Safety Harbor, Florida to workout with Teresa Tapp herself. Teresa is so generous and she realizes that doing the 60-Day Challenge with set dates in the spring doesn't work for everyone. So she's put together a special offer for all T-Tappers... a Self-directed 60-Day Challenge. All the same rules, requirements and prizes apply, but you do the challenge on your own 60 day schedule.

This is a fabulous way to get motivated and inspired to exercise, get fit and healthier and reach some of your goals while reducing stress and getting beautiful inside and out.

Check out some of the previous winners:
www.t-tapp.com/success

All entries from the Self-directed Challenge and regular 60-Day Challenge will be combined together for consideration by Teresa Tapp. So it's worth a shot to get started when you're ready. No need to wait for the spring challenge!

Want to participate?
Email the T-Tapp office at
info@t-tapp.com to request more information.

I might just join in myself! However, since I'm staff I can't "win" a trip to the Retreat, but I can cheer everyone else on.

Happy Tapping!

Atlanta Fitness Coach NEW Blog

Check out Renee's new fitness blog:
www.atlantafitnesscoachblog.com

I love her newsletters and am really looking forward to her blog content.

Go Renee!

Back in the Blogosphere

If you haven't noticed, I've been MIA in the blogosphere... hope I wasn't missed too much.

Can't say that I've been very active with exercise since my last posts. Just the usual HD and walking the pup using T-Tapp techniques. There always comes a time when I'm explaining some move to a T-Tapper over the phone (and demonstrating it as I go), when it feels sooo good to move my body again. Something clicks and I'm say to myself, "I really need this!" Then I can't recall why I ever stopped working out consistently... life, busy, slacking? There never really is a good reason.

So I'm back... starting to re-evaluate my goals and re-motivate myself. Next month is my family reunion trip to Boston. That's motivation in itself! It's been about 3 years since I've seen any of my family members. Just to feel great and look greater when you reunite with your family is always a good thing.

The Game Plan...

• 4-day Bootcamp with Tempo 2 (either workout) + DD
• Start EOD (M, W, F) with full workout (choose any full workout of choice)
  
• Off Days with the NEW Basic Plus Tempo OR do a few moves (PBS, OIP, AL, DD) OR take completely off
• Body brush daily
  

This plan gives me 13 full workouts before vacation. It's the same plan I normally recommend to customers... short, simple, effective.

Here I go!

You cannot change the wind, but you can adjust the sails.

From Bikini Bootcamp...

You cannot change the wind,
but you can adjust the sails.

We all have things about ourselves we wish we could change — the color of our eyes, the width of our hips, the way we sometimes snort when we laugh. Feeling frustrated about those things you can't change — especially other people — doesn't help. Instead, work on changing your attitude. Embrace who you are, including those things you can't change, and don't let the negativity of others discourage you from moving toward your goal. You are a strong, focused individual who can accomplish anything you set your mind to!

Annual T-Tapp Fitness Retreat

Join Teresa for a weekend full of fun and fitness with fellow T-Tappers!!!

Thursday, October 2, 2008 - Sunday, October 5, 2008

Location:
Safety Harbor Resort and Spa
105 North Bayshore Drive
Safety Harbor, FL 34695

Click here to register

Everyone is starting to get excited about The Retreat! We'll be posting updates here on the Web site soon with information about the daily schedule and other exciting announcements. So mark your calendars and book as soon as you can!

The Annual T-Tapp Fitness Retreat
Safety Harbor, Florida
October 2nd through October 5th

In four days and three nights, you'll get nine workouts (not including the free Monday morning stay over workout), learn great information from our keynote speakers, enjoy delicious food and decadent treats, have a chance to win great prizes in our raffles, meet our 60-Day Challenge winners, enjoy a world-class Spa, indulge in fun samples from our goodie bags, and a whole host of other surprises!

Book Early and Save Big!

Early Bird Special: $999 (expires May 30th)
June Price: $1,125(the same price we charged in 1997!!)
July Price: $1,275
August Price:$1,395
September Price: $1,500

*Prices above are for a single room. If you wish to share a room, the above price is discounted $125.

If you wish to arrive early and stay over Wednesday or Sunday evening for the Monday morning workout, the only extra cost is for your room; $222.50 for a single room or $122.50 for a shared room.

Cancellation Policy:
Thru July 31st - $150
August - $300
September - $500
No cancellations available after September 30th.

Trainer: Teresa Tapp

Check out the T-Tapp online scrapbook from previous fitness events!

Day 5: 60-Day Challenge

EXERCISE

BW + TTN

SUPPLEMENTS

Alfalfa (6 caps): 3

Natural Calm (2 tsp): yes
Water (8 glasses, 8 ounces each): 1.5 liter

FOOD
B-fast: organic nonfat vanilla yogurt with Grape Nuts cereal, Dunkin Donuts medium coffee with cream/sugar
Lunch: Kashi Lemongrass Coconut Chicken
Snack: chocolate chip cookie, Special K strawberry cereal bar
Dinner: Cajun tuna steak, brown rice, spinach, 1.5 dinner roll with butter

JOURNAL
This challenge is not off to the greatest start. Time to get busy!! You'd think I'd be more motivated. Guess I really need weekend downtime. My back is killing me today. I want a new bed... and desperately need to T-Tapp.

Here's a little something to kick up motivation from the Bikini Bootcamp email I got today...

Monday Mantra
You Get What You Give

We'd all like a quick-fix solution to our problems — an express lane to our goals. But if you're looking to accomplish something meaningful, it requires hard work and perseverance. A halfway job will produce halfway results. Remember, you will only reap the benefits of whatever effort you exert in the first place. While it's tempting to be lazy and cut corners, down the road, you're only cheating yourself — and those cop-outs will become regrets. Draw from your inner strength to stay focused on your goals. A little more work today means a much better tomorrow.

Nivea & Natural Glow Challenge

Spring is here and Summer is coming!

What's a girl to do about the dimples? And I'm not talking about smiles.


Well, I *try* to do the T-Tapp CRT Body Brushing Sequence daily. You can't beat the benefits (health and beauty wise) and it feels amazing.

A tan always makes you look thinner and skin look smoother with an even tone. I would LOVE to have some color. Even though I live in Florida my skin is pale. When I visit relatives up north they are tanner than I am! You'd think that I would make it to the beach or pool more often, but it just doesn't happen. Plus, I wear SPF15 or 30 whenever I plan on going outside, so I never come home with much color and RARELY "lay out" to bake. Tanning booths are very harmful to the skin and I had a bad experience in high school (never went back) - not an option for me. So I saw this commercial for "Jergens Natural Glow Moisturizers" and decided to give in to their marketing efforts and purchase. Can't hurt to try, right? The woman on the commercial looks amazing. Maybe this stuff actually works. Here's what I purchased...

• Jergens Natural Glow Face Daily Moisturizer SPF 20, Designed for Fair Skin Tones
• Jergens Natural Glow Daily Moisturizer, Fair Skin Tones

In my Fitness Gear Wish List post, the first item I mentioned was the "Nivea Good-bye Cellulite" product line. I've read great things about this stuff. I know there's no such thing as a quick fix for the dimples, but if it helps to smooth things out before swimsuit time... why NOT?

• Nivea Body Good-bye Cellulite Patches
• Nivea Body Good-bye Cellulite, Smoothing Cellulite Gel-Cream & Dietary Supplement Capsules

So I'm putting these products to the test. Here's my game plan:

• Daily use of Jergens Natural Glow Daily Moisturizer for face and body
• Daily use of Nivea Good-bye Cellulite Gel-Cream and Dietary Supplement
• 3 times per week use Nivea Good-bye Cellulite Patches on upper thighs
  

Can they deliver tan, smooth skin in a few weeks? We'll see!

"Reinvention of Me" Pledge

FitWatch's "Reinvention of Me" Pledge

I promise to be kind to myself, especially through my thoughts and actions. I am a good person, worthy of respect.

I promise to silence my inner critic whose negative energy always seems to drag me down. That critic will no longer have power over me.

I promise to find a source of comfort other than food. When I need to feel better, I will do that activity instead of eating.

I promise to make good food choices the majority of time; my body deserves the good, clean energy of healthy, nutritious food.

I promise to be active every day, even if it's only for a few minutes; the power of movement will energize me to move more and more each day.

I promise to remember that I am much more than a number on a scale and to love my body exactly as it is right now.

I promise to spend time each day reflecting on how I'm feeling; only through knowing where I am now can I get to where I want to be.

I promise to remove "I should" and "I must" and replace them with "I want to" and "I will." Such small words will have a powerful impact on my attitude.

I promise to surround myself with positive and energetic people and to brush off the negative energy of people who bring me down.

And most importantly, I promise to be my own best friend and to work hard towards the reinvention of ME…

20 (Easy) Ways to Get Motivated

By Garrett J. Braunreiter, CSCS, The Energy Coach

How can you find the time and energy to reach your fitness goals? Try these everyday tips for your exercise inspiration.

1. Harness the power of visualization. Wanna see how you'd look 10, 20 or 30 pounds lighter? Take a picture of yourself and have it "morphed" at a photo shop. Then take home copies and hang them everywhere.

2. Keep a stack of your favorite magazines. Promise yourself you can only read them at the gym. If the issues start piling up, you know it's time to schedule a workout.

3. Employ fear. Did you know that not exercising at all is equivalent to smoking a pack of cigarettes a day?

4. Work out with your dog. If you want your pooch to enjoy a longer, healthier life, he or she needs to get moving, too. Don't worry if your pet is more enthusiastic than you -- you'll get a more challenging workout!

5. Work out with your spouse or partner. Not only does it get both of you healthy and strong, but it can also spice up your romantic life.

6. Erase years from your body. Chronologically you may be 40, but with regular, vigorous exercise and healthy nutrition, people will think you're in your mid-30's.

7. Begin an accomplishments journal. At the end of each day, write down what you've accomplished to move yourself closer toward your fitness or life goals. Do not write down what you haven't accomplished. All that matters is what you are doing; we all need a long-overdue, well-deserved pat on the back on a regular basis.

8. Use the TV. Work out when your favorite show is on. Or, record your favorite show and work out while you watch the tape (but don't fast forward through commercials!). This can help the time fly by.

9. Hire a personal trainer or coach. If you're having extreme difficulty motivating, hire a professional to help you reorganize your life to make taking care of yourself a top priority (which it should be).

10. Split your workouts. Some recent studies are showing that a split workout can burn more calories than one full workout. So if time is an issue (gee, there's a thought!), try getting up 30 minutes earlier in the morning for a short 15-minute workout, then steal another 15-20 minutes at lunch or in the evening.

11. Use your daily planner. You have important commitments scheduled into your planner, right? Volunteer work, doctor appointments, children's activities, etc. But where's exercise? It's as important a commitment (if not more so) than your other activities. Quick tip: Mark "EXERCISE" in your planner with a brightly colored marker, so it stands out as a reminder to get your butt in gear.

12. Listen to audio books while you exercise. In particular, self-improvement and motivational books will help you feel twice as productive and highly energized.

13. Reward yourself. It never ceases to amaze me how hard we are on ourselves when we don't accomplish, and yet how hard we are on ourselves when we do accomplish. Whenever you reach a milestone, congratulate yourself with a non-edible treat such as a trip to a day spa, new shoes or clothes.

14. Have kids? Look at their pictures to remind yourself that you want to be around to share in their lives.

15. Try on your favorite jeans. You know, the ones that fit you nicely several years ago? Keep them, then try them on from time to time to hold yourself in check as far as eating right and exercising.

16. Keep a journal. Write down how you feel after exercising -- especially after your great workouts. On the days you just don't feel like exercising, look back on the good workout days for some inspiration.

17. See exercise as a stress-releaser. A simple shift in attitude can do wonders for your stress levels. If you've had a long, hard day at work, exercise is something to look forward to to relieve your stress and revive yourself.

18. Go online. Check out the e-mail, chat or discussion groups on the Internet that deal with fitness, weight loss, diet, exercise, etc.

19. Have young kids? Use the day care at the gym so that there's no excuse about who's going to watch them. Or, arrange for a family member or friend to look after them.

20. Look in the mirror. Sometimes it's all you need to trigger yourself into a leaner, fitter and more energized mode.

This article was provided by Global Health & Fitness (GHF). Go to http://www.global-fitness.com to visit their site for customized exercise and nutrition programs, hundreds of exercise instructions and video demos, a FREE fitness analysis and much more!