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.

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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

Happiest Day of My Life!

 

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I was challenged today to share with you a part of my story that you may not know. Something I don’t talk a lot about. My wedding day! Well, let’s actually let’s start 6 weeks before my wedding day. It was March 9, 2003. It was a beautiful spring Sunday, and I was working in my yard. Cabin fever had got me like it did every winter, and I was looking forward to getting some flower beds cleared to prepare them for planting.  Nearly every Sunday(unless I had been shopping with her the day before), I called my Mom.  That day, I was going to call her when I went inside for the evening.  That is a call I never got to make.  We got a call from my Dad saying that Mom had passed suddenly in her sleep sitting in her favorite chair.

To say the least, I was DEVISTATED!  My Mom was my best friend.  She was the one person that no matter what crap I pulled, she still loved me totally and unconditionally!  And trust me, I pulled some doozies!  But that is a novel for another time.  She was my sounding board for EVERYTHING!  My confidant.  But she was always in poor health.  She had diabetes from a young age, which lead to heart disease, major eye problems, and eventually left her going to dialysis 3 days a week for the last 8 months of her life due to complete renal failure.

How was I supposed to have the “Happiest Day of My Life” without HER?  As I sat next to the gurney that she was on in hospital, holding her hand, I swore to myself that I would lose the weight, take better care of myself, and NEVER put anyone through all of the worry that she put us through with her health problems.  I was lying to myself.  I made it to my wedding day, I married my other best friend, and it was a wonderful happy day.  But there was still something missing, and I slipped into a dark place for awhile.  I was sad.  I was depressed.  And my replacement friends, became food and alcohol.  LOTS of alcohol!  I sat around for the next 5 years getting fatter and more unhealthy and more self-loathing.

But something told me in September 2008, that I was NOT a lost cause!  That no one is so broken that they can’t work on being MORE.  That is the thing about Rock Bottom…You still have a choice.  Settle and stay there until rock bottom becomes disease and death, or MAKE the changes you want in your life and RISE UP!

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No one can do it for you!  YOU choose!  I was a scared, broken, depressed, sick, disabled, obese, chain smoking drunk who had never finished anything in her life, on my Day 1.  It’s OK!  You can have as many FIRST steps as you need.  As long as you never choose to take your LAST step!

So if you need a cheerleader in your corner, someone to stay accountable to, someone to push you a little along the way, or just someone that you can reach out to that understands that being fit does not always mean you look like a fitness model, but you are doing your best to be YOUR personal best…I would love to help!  Contact me about joining one of my Beachbody Challenge Groups, or about joining my team and leading by example as you are on your journey.

MAKE today GREAT!

bodybybrenda@hotmail.com

www.bodybybrendat.net

www.beachbodycoach.com/bodybybrendat

Facebook Body By Brenda

IG and Twitter @bodybybrenda

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