No Time to Workout?

I am a busy girl!  I work a Full Time job in the business office of a family owned retail pharmacy, I teach Zumba classes 3 days a week, I do a lot of my own choreography for those classes, and I am a Beachbody Coach and help many people online throughout the day.  So sometimes, all that is left for me is a quick 30 minute workout.

That is one thing I LOVE about Beachbody!  They have found the right tools to getting in a GREAT workout in just 30 minutes, and continue to run with these theories and are seeing AMAZING results!  I myself have always been partial to Tabatas and Circuit-Style Workouts.  So Max 30 and 21 Day Fix for me are AMAZING!!!

But I also LOVE Tabata Workouts for precisely this reason! I even teach a 25 minute Tabata Class every Saturday morning immediately after a 35 Minute Zumba Class at Legacy Martial Arts in Quincy.  Many people don’t realize that they can do just that class if they really aren’t into dance.  Which is a foreign concept to me, but I know Ya’All are out there, and I forgive you! 😉

But here is just one example of the type of workouts we do –

TABATA

1

Jumping Jacks

&

Squated Fast Punches

2

Push Ups

&

Alternating Lunges

3

Standing Windmill Crunches

&

Sumo Squats

4

High Knee Jog or March

&

Speed Skaters

And here is a link to an awesome FREE Tabata timer –  http://www.tabatatimer.com

With Tabata training you exercise for 20 seconds then rest for 10 seconds, and repeat 8 times. This with a short preparation time before starting is a Tabata.  With this workout there is 4 Tabatas.  Alternate each set of 2 exercises for the whole tabata.  Take one minute rest between Tabatas, reset your timer and go to the next set of 2 exercises! 🙂

This is from PiYo? REALLY?

Time for a small confession.

As a Beachbody Coach, I DO at least TRY all of our programs when they are released, but some I don’t do the full calendar, or even every workout within the program.

In September, we are offering an amazing savings on the PiYo Challenge Pack from Chalene Johnson​. And since my Crew team leader, Coach Jimmy​ is in Drench, me and 2 of the local coaches on my team decided to give it a try in my garage gym. Well, it IS called Drench, and my garage WAS about 90 degrees last night, but we had 3 fans going and we are tough girls, so we gave it a go.

Piyo-Drench-45


That’s The Coach Jimmy on the right! 🙂

But THIS is where things get interesting!

If you know my story, you know that I have a lumbar spinal fusion from L3-S1, that was put in during my 3rd back surgery in 1999 as a result of severe instability of my spine from a 1994 work injury when I was 22 years old working as a CNA at a Veterans’ Nursing Home.  This is what my back looks like during that surgery and now in X-ray.

back fusion

lumbar fusion

Since that fusion, my balance or flexibility have never been even close to what it used to be. Atrophied hamstrings and psoas and a cut erector spinea muscle being the biggest reasons. Fear of moving and hurting myself worse and depression that resulted in a love affair with prescription drugs, booze, and my couch, all while ballooning up to nearly 300# also didn’t help.

But back to my point…

We were all SOAKED!!!  We looked like we had gone swimming in our clothes!  At one point, I changed my head position, and sweat RAN off the top of my head!

post Piyo

Conclusion of the story?  PiYo is an AMAZING all encompassing fitness workout!

Not only does it work on flexibility and stretching and core work like you expect from the name, but also cardio and strength training!  WOW!  And this girl is a bit sore this morning.  I just Thank God that I used my Beachbody Performance Recharge last night, or I may not have been able to get out of bed today!  😀

So, if you are willing to start at the beginning and work up to the more advanced workouts, I am 100% positive that you would get FABULOUS results from this program.  I did have to slow down and/or do the modifications for a few things, but maybe with a little more PiYo in my life, my balance would actually improve! 🙂  I am willing to give it a try and plan to add it to my regime more often.  Just maybe not DRENCH again too soon 😉

If you are interested in trying this amazing program for yourself, contact me at any of the places below, and we can get you started today!

MAKE today GREAT!!!

bodybybrenda@hotmail.com

www.bodybybrendat.net

Facebook Body By BrendaT

IG and Twitter @bodybybrendat

www.beachbodycoach.com/bodybybrendat

My Heart Is Full!

Good Morning!

grateful

 

I know I have been absent from blogging for awhile, but it has been a busy season in my life. Work, home, wrapping things up from my Father’s passing, including working on my own closure for many things in my past, and then packing up me and 2 of my dedicated Beachbody Coaches and taking a trip to Nashville, TN for 2015 Coach Summit! We had an amazing time, but that is for another blog. Watch for it in the next few days. 🙂

Last night, I taught my first Zumba class since getting back. A full week off, and I was a little hesitant when we started, but with a full room, I quickly fell right into my groove and had a blast as usual!

Today, I woke dragging a bit from the whirlwind last week that seems to not be slowing down. But then I smiled. I smiled because my life is filled with wonderful people. Friends. Family. Students. My Beachbody Team. Children who look at me with adoring eyes and warm my soul. And even strangers who have come to me inspired or motivated to change their lives for the better.

Yup! My heart is filled with gratitude! I am humbled by the love I am shown each day.

And for that, I just want to Thank ALL of you who have brought something special to my life! 🙂

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MAKE today GREAT!

bodybybrenda@hotmail.com

www.bodybybrendat.net

Facebook Body By Brenda

IG and Twitter @bodybybrenda

www.beachbodycoach.com/bodybybrendat

Failed Again!?!

failing-forward

It has been brought to my attention by someone other than myself that I am too fat to wear fitted clothes right now!  WOW!  That one hit me right between the eyes.  BUT, I needed to hear it!  I have let the stress of life take me over for far too long.  Then last week, I took a Stay-cation and did very little moving, while eating whatever the heck I wanted.  Well, the results of all of this negative activity is showing up in a broader booty and waistline. 😦

So, as I struggle to get back on the right path, I feel like it is time to once again share my WHY with the world.  My WHY’s for getting healthy and fit are mainly selfish.  First and foremost, I really want to be HOT!  I know, I know….  How shallow, right?  But have you ever been the “ugly duckling”?  If you have, then you know where I am coming from.  I also want to feel AMAZING in any clothes I want to wear.  Now, I know that I am never going to look like Kate Upton in a bikini, but I am NOT Kate Upton!  I am Brenda Turnbaugh!  And being MY very best is good enough for me!  That may be a size 8/10, that may be a size 4/6, but whatever it is, as long as I know in my heart that I am giving MY life, MY VERY VERY BEST EFFORT, I am going to be OK with it!

But recently I have felt like a 100% FAILURE!  As a fitness coach, as a fitness instructor, as a role model, and even as as a person.  I realize now that none of that is true!  We all have trying times in our lives that we have to work through and get past.  But you live it, deal with it, dig deep to find your strength to move on, and never give up

So I am a little “fluffy” right now!  You know what?  FAILURES HAPPEN!  LIFE HAPPENS!

GivingUp

Yes, I have some weight to lose.

Yes, I am back up to a number on the scale that I NEVER wanted to see again.

And, Yes, I feel pretty “blah” about how I look and feel right now.

But I am working on forgiving myself for letting it get out of hand, and putting the stress, guilt, self-destruction, and self-sabatoge behind me!  Honestly, what other choice do I have?

failure

 

So, I know how to lose weight.  I know how to keep 100+ pounds off for 5 years.  Now I just need to figure out how to succeed at doing it longer.  I am not worried.  I’ve met me! 🙂  And I know of my determination and enthusiasm to succeed and help others succeed in this battle against obesity! 🙂

winston churchill

 

Next week, I start the next chapter of my story, by starting Shaun T’s Focus T25 and dedicating more time to my own fitness and nutrition program again.  I am very excited for the next 10 weeks, and would love for any of you to join in for support and accountability!

Go to my Home Page at http://www.bodybybrendat.net and fill out the form.  Then send me an email at bodybybrenda@hotmail.com telling me you are done with it, and I will help you get you started TODAY!!! 🙂

It’s OK to have an “off” day!

I hope as you read this you are happy and well!  However, this post is about getting past the days you are not.

I am having one of those today.  It actually kind of started with a rough yesterday.  A tweaked back muscle and having to cut my workout VERY short along with being a bit down anyway, led to a bit of emotional eating of grazing on almonds and whole grain crackers and hummus off and on all day .  I hate being reminded that I am NOT Super Woman! 😦

super woman fire

 

I think the “off” mood was my brain leading up to today.

You see, today marks the 12th year since my Mom passed away.  I miss her everyday, but on March 9th every year for the past dozen years now, my heart feel like it is breaking in half just like it did on this day 12 years ago.  My Mom was my very best friend in the world.  And I can’t imagine I will ever get used to not being able to pick up the phone to talk to her.

Last week when I hit Diamond Rank in my Beachbody Business, all I wanted to do was talk to my Mom.  I was actually proud of myself!  I may have taken me a much longer time than some people to accomplish, but I had some fears, self-doubt, and serious self-confidence issues to overcome.  And I am doing it!  Diamond to me meant that my light was FINALLY shining through.

But just like everyday for the last 12 years, I knew I could not pick up the phone to call her.  Not even to share good news.  This morning, as I got ready for work, I could not help but go back to that day.  It was an unusually gorgeous and warm Sunday for early March, and I had been working out in my yard, when the call came from my Dad.  Tony got it, and told me I needed to get to town, that my Dad thought my Mom was dead.  Well, if you knew what a fighter my Mom was over the years, and all of the times we could have lost her, him saying that he “thinks” she is dead, I will honestly say, that I thought there was still hope.  By the time I drove in the 30 minutes from my house to theirs, the ambulance was pulling away with the lights and sirens going, but I would soon find out that it was already too late.  I was not going to get to say good-bye.

I still remember exactly how her hand felt and looked as I knelt next to that gurney in the Emergency Room holding it that night.  Knowing that she would no longer have to go through anymore pain was some consolation, but selfishly, I really just WANTED HER BACK!  We had a wedding to plan!  I was getting married in 6 weeks!  How do you do that without your Mom AND Best Friend?  My heart was breaking.  A piece of it was gone.

So today as I relive these moments again and again in my mind, I realize now why, even though I have finally began to let people back in, I still keep them at about an arms reach.  I have been blessed with so many new friends, but it is hard for me to let down all of my walls.  A broken heart bruises easily, and I tend to protect mine with iron fists.

missing mom

 

So as I close this, I just want you to know that you are going to have “off” days.  Have them.  Feel them.  Learn from them.  But then let them go.  Don’t let a dark moment in time take away all of the light ahead.  I did that for a very long time, and I thank God for leading me our from under my Rock Bottom.  Although I may visit that place occasionally nowadays, I will NEVER put up residence there again!

 

I CHOOSE HAPPINESS!

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YOU have the power.

MAKE today GREAT!!!

bodybybrenda@hotmail.com

www.bodybybrendat.net

www.beachbodycoach.com/bodybybrendat

Facebook Body By Brenda

IG and Twitter @bodybybrenda

Strange Observations on My Journey to Success

I always thought “things” were the biggest sign of success.  I have found that to be FAR from the truth!  I have had some people say some amazingly nice things about me over the past year.  And I am actually starting to believe some of them 🙂  But knowing that I am helping people who found something in me that they had been needing in their lives makes me feel so humbled and makes my heart swell with love.success

But sometimes, a sign of success comes in STRANGE packages!

Let me tell you about something I observed today.

I am almost 44 years old! That was my MIND BOGGLING observation a few days ago 😛  But let’s move on!

Today, I think it is odd that I made it to 43 years of age thinking that bed sheets are bed sheets. I honestly don’t think I have ever paid more than probably $35 for a set of sheets, and that was on sale and what I thought were a REALLY GOOD SET! Last weekend, while at Sam’s Club, I saw that they had Egyptian Cotton 600 thread count sheets ON SALE for like $69! I was like WTH?!?!?!?
But we really needed a new set of sheets. The thin little piece of elastic on the corners of the fitted sheet were getting pretty worn out, AND they are the only set I have left and have been using them for well over 2 years!!!

Well, my Beachbody Income is well over $500 this month, so I decided to get them! Between my FT job, Zumba, and Beachbody, I work anywhere from12-18 hours a day, and thought….MAYBE I deserve to have a nice comfy place to sleep for the few hours I actually get! 😉 So I bought them. I had just washed the sheets, so I got around to putting the new ones on today.

JUST WOW! I honestly always just thought that when you bought expensive sheets you were basically paying for a name, or just the extra thread at the very least! They are SO MUCH MORE! I was going to take a picture, but I don’t think it would even do them justice! They are a beautiful chocolate brown with the sateen look going opposite direction about every 3/4 of an inch. They are big enough to fully COVER our dual pillow top mattress and a 2″ memory foam topper with at least 18″ overhang on each side and 24″ at the bottom so I got to tuck in plenty enough to not come out EVERY night!
And the fitted sheet? it wraps UNDER the mattress by a FOOT, AND the elastic goes all the way around and is an inch wide!
Then we get to the 4 Pillow Cases! Yes, all 4 of my pillow cases will actually match for the first time I think ever. And inside of each pillow case is a pocket to keep the pillow from coming out! WHAT IS THAT??? AMAZING! That is what that is! 🙂

Now we get to how they feel against my skin. I have never felt anything like it! I thought the sheets at the MGM were the best ever, and I was hoping these would compare. They are BETTER! Soft. Inviting. Luxurious.

So at the end of the day, when I can’t possibly reconcile one more insurance EOB, help one more person, add one more number, write one more blog, pay one more bill, do one more workout, choreograph one more song, or even clean one more thing in my house, I know I will have that beautiful chocolate cloud to go to sleep in.

So, with all that said, I have to reiterate that I LOVE BEING A BEACHBODY COACH! I am still far from where I know I am going to go in this business. I mean seriously??? I get to help people improve their health and fitness and get PAID for it!!!

If you would like to come along on this adventure with me, I would LOVE to have you on my team. Maybe buying soft, fancy sheets isn’t a goal in your life, but think about it….if you had an extra $500 a month, what would you do with it.

I know my style, my personality, my “way” may not for everyone.  But if you are willing to put forth the effort to make a REAL lifestyle change and do AMAZING workouts and eat a balanced nutritious diet including what is in my opinion to be the very best meal replacement dense nutrition shake ever made, contact me, and I will be here to help you as much as I can.

So, if you want more information, are ready to jump on board and join my team, or if you are looking for help to reach your personal health and fitness goals, please feel free to reach out to me.  Because I would love to help you.

dream big think small

YOU have the power.

MAKE today GREAT!!!

bodybybrenda@hotmail.com

www.bodybybrendat.net

www.beachbodycoach.com/bodybybrendat

Facebook Body By Brenda

IG and Twitter @bodybybrenda

I AM DONE!

Life has been kind of stressful the last couple of months.  I have felt a bit lost.  My fitness has been suffering.  I have had more struggles with depression and feeling down on myself.  I have even started turning to food AND alcohol for comfort.  But the last few weeks, I have been doing some SERIOUS thinking.  I know I have always been kind of wishy washy when it comes to making HARD decisions.  I have always just settled for mediocre in my life.  I have been settling for living the life everyone “expected” me to live.  But then I started answering some HARD questions, and have come to a few conclusions.  And I am DONE!

ImDone

With what you ask?

Well let me explain, because basically I have decided that it is time to S#!T OR GET OFF THE POT as my beloved Momma used to say!

Around December of 2011, I met a very nice young man named Jeremy, whose mother, Sandi Krakowski, I absolutely adored, on Facebook.  Turns out, he had been struggling with some of the same things I had in the past, and we just began talking about changing for the better.  Also turned out that he was a Beachbody Coach.  We talked a few times about it, but I had really kind of always done things on my own.  But I was starting to think about making a career shift towards health and fitness, but really had NO IDEA what I wanted to do or where to start!

In February 2012 I joined The Crew, which is my Beachbody Coaching Team, as a “Discount Coach”.  To be truthful, The Crew has actually become more like family!  A group of like minded people trying to both keep themselves accountable and support each other in health and fitness, AND help others discover their own potential and reach their goals.  With their suggestions, guidance, and support, I have read books, listened to audios, went to seminars, and even got on a plane to VEGAS to learn more.  But the most important thing I learned, is that I AM worthy of holding my head up high and being confident with the success I have had in the past, and be confident that there is much more success to be had in my future!

However….I still only half believed it.  Could I REALLY make my dreams come true?  Could I REALLY be all that I have dreamed of being?  Could I REALLY be so successful that Tony and I can live an amazing life of freedom?  Could I REALLY have it ALL?

Over the last couple of weeks, I have been weighing my options.  Continue to work hard doing everything and getting no further ahead, or focus just a little more on what I REALLY want and sit down and make the plan to make my future EXACTLY what I have pictured it to be.  And that does not include settling for a life being miserable while sitting behind a desk all day and only enjoying my part time jobs and hobbies at night.

Don’t get me wrong, I actually like my job.  I work for an amazing family oriented company and SSSHHHH!!! don’t tell him, but I even have a pretty amazing boss! 😉

But I have begun to feel like I am drowning there.  Like I am fighting to get to the air that I need to breath, and I just can’t reach the surface.  I feel that it is not what God intended for me.  I am supposed to help people find their potential and live it to its fullest!  And my catalyst to do that is through fitness.  Specifically, as a Beachbody Coach and Zumba/Fitness Instructor.

do what is in your heart!

I have been doing better in my business, but I have really still been treating it like a hobby.  But my Zumba Dance/Fitness classes, my following on line, and even my success story list are all growing almost weekly!

SO…I am DONE being only a “Hobby” Beachbody Coach.  I am truly ready to make this MY LIFE!  And I know this, because I did something so scary to me, that had I not already been sick Monday, would have made me nauseous.  I signed up to go on the Team Beachbody Cruise in March of 2016!  And I could have played it safe and signed up for the cheapest cabin, but I elected to GO FOR IT!  I signed up for an outside room with a balcony!  If now IS the time, then I better go ALL IN!  Because I intend to go on that trip for FREE!

SSBeachbody2016Small

What does this mean for you if you are already on my team as a coach or customer or if you are thinking about becoming my one of my coaches or customers?  SUCCESS IS AROUND THE CORNER!!!  I still have to work my 8 hour day at my job, but my business is going to BOOM in 2015!  And to do that, I have to help MORE people!  Will you be one of them?  Do you want to be the next Beachbody Success Story?

I would LOVE to have you join me!  Message me.  Follow me.  Email me.  However you want to reach me.  I would love to help YOU work towards being YOUR Personal Best, while I am striving to be ALL that I KNOW I CAN BE!

ME AT LEGACY

MAKE today GREAT!!!

bodybybrenda@hotmail.com

www.bodybybrendat.net

www.beachbodycoach.com/bodybybrendat

Facebook Body By Brenda

IG and Twitter @bodybybrenda

BE Unapologetically YOU!

procrastinate

And how do we get good at things?

We practice them over and over.

I needed this today! Not only in my life and with my health to continue to develop good habits that will serve the lifestyle that I desire, but in business. I believe that Beachbody and Shakeology can help everyone on their journey, whether it be in fitness, nutrition, or if they are working towards financial freedom, OR all 3 like me!

I also procrastinate out of fear!  I fear that what others have told me, and what I have let the little “Doubting Thomas” living in my head tell me, is really true.  BUT, I now see that I need to start seeing MY truth.  I need to get used to the fact that I AM a leader and that I am the CEO of Body By Brenda! I have lived much of my life small and hiding in the back of the room.

stand out

I have let what other people thought me and said to me to rule what I thought of and said to myself.  I let their opinions of me be MY reality.  You know what?  I am done letting negative people and their negativity rule my life!

what people think of me

Am I Right? 🙂

 

I AM a good Coach!  I HAVE changed my life!  I AM a growing leader!  I AM going to live my passion!  And I AM going to DREAM BIG and chase those dreams down and make them my life!

The doubters and naysayers can either come with me, or I will leave them behind.  It is time to BE Unapologetically ME!  And drown out the versions of me that other people think I should be, and that I have been trying to be, with who I truly AM.

 

And just think what we could do together!

Join me—>  Body By Brenda’s Beachbody Team

I WILL make Excellence a habit!

excellence habit

Your On Switch To Fitness – P90

Will YOU let P90 be Your On Switch To Fitness?
I will admit, I thought that P90 was going to be too easy for me. I am in pretty good shape, right??? As a Beachbody Coach, I have been thinking of it mostly as a beginner program.  But it has the potential to be so, SO MUCH more.

Friday night, I did the Month 1 workouts Sculpt A and Ab Ripper A, and I gotta say, that I really enjoyed it.  Classic Tony Horton wit.  Great exercises with modifications shown for everyone.  I am not going to lie, I was sweating by the end!  But even as it did ‘reconfirm my belief that this truly can be the On Ramp to fitness for so many people, I also realized that it is so much more.
But I still chose to not write this blog that night.  I wanted to also see what the Sweat A was like before I made my full review.
And can I just say….I ABSOLUTELY LOVED IT!!!
This program not only has the potential to help people like I used to be

image

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Yes, I am talking about an alcohol swilling, except pill popping, chain smoking, disabled and in constant pain, morbidly obese 37 year old woman living in the body of a 78 year old(my age on the “Real Age” test the week I started my journey in September 2008), AND the woman I am now.
BUT…could it also help keep a fit and healthy person fit and healthy? I believe that answer is “YES!”
It could even be a way for a fit and healthy person FINALLY get those they love to finally workout with them. You can all do the same workouts TOGETHER! How amazing would that be?
Just image finally having a program that older parents could be a part of. Or get your overweight, game obsessed teen to spend 25 minutes with you learning that it really IS possible to move without feeling awkward and left out.
Or, what about that spouse or sibling who has bad knees, or a bad foot, or a bad back who just does not think ANY workout can ever be “theirs”?
Or the person who says they don’t have time? Longest workout in the C Phase is STILL less than an hour!

So, I ask again?

Could P90 be the On Switch to Fitness fir YOU? Or maybe someone you love?

If so, or if you have more questions, Please contact me. I would love to help Coach you through it.
E-mail me at bodybybrenda@hotmail.com or message me on Facebook.

I am very passionate about this. I know that passion can sometimes be mistaken for being pushy, but I know what “Rock Bottom” feels like. Trust me, THIS
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Strong, FIT, and healthy…

Is better! 🙂

Love to you, All!