Congratulations Tiffany!

What is the Body For Life Challenge?

It is a twelve week physical tranformation challenge supported by EAS, a major sports nutrition affilliate. Every year hundreds of thousands of people enter the competition from over 36 different countries.

I am very passionate about the Body for Life program because it is part of what sparked my interest in becoming a Personal Fitness Coach. In 1998 I entered the challenge and went from 24% to 8% bodyfat. In 2006, after having two children in two years I decided to do it again. This time I dropped from 32% to 21% bodyfat and finished in the top ten of my age division.

Does everyone need something like the Body For Life Challenge to make changes...no, but you do need commitment, a plan, and consistency of application. For some people, coupled with accountabilty and coaching, this is exactly what the EAS Body For Life Challenge provides.

Tiffany and I worked together three days/week for exactly three months. Within that time she ate 5-6 times each day and worked out for 20-45 minutes six days/week. She indulged and enjoyed her cheat meal on the weekend and stayed committed to focusing on progress, not perfection.

Want to see her before and after photos? They are amazing. Click on this link and see for yourself: Body For Life 2007 Featured Challengers

Getting and Staying Fit During Summer

Small changes can make a big difference when it comes to changing your body composition...getting rid of the soft fatty tissue while you build strong and defined physique.

We are creatures of habit...and many of us are finding ourselves a little out of our normal routine now that beach season is here. I am here to let you know that if you can remember to pack your bathing suit, you can remember to take your clean eating and exercise habits with you as well! Here are 5 tips that should help you stay on track:

1) Make a plan. Don't leave for the beach without stocking up on "no brainer" healthy snacks. Your favorite protein bars, fruits, almonds, pre-cut veggies and maybe some low sugar trail mix. When hunger strikes, proper portions of these snacks will hold you over until your next meal and you will feel confident knowing that you were proactive instead of reactive when it came to your nutrition.

2) Don't lose control once you get there! Instead, surround yourself with clean foods- yummy fruits, lowfat meats like chicken and fish and grilled vegetables. I am getting hungry just thinking about how many healthy grill options we have! If you don't know any, pick up a cookbook or click on the link below. Bottom line- no matter what you eat...remember portion control is the size of your palm for protein and the size of your fist for carbs and vegetables. Make your plate with that in mind and then walk away whan you are done. If you have trouble letting go, take a short walk to change your mindest and ensure that you don't overeat. Healthy Grilling Options

3) Stay hydrated! Bring a supply of bottled water with you and drink before you feel thirsty. If you are confused about how much water you should be consuming on a daily basis, imput your personal information into this handy calculator and see for yourself! Don't forget the part that asks for the temperature and how much you will be exercising...that makes a big difference! Personal Water Intake Calculator

4) Walk whenever possible - With the ever growing dependence on cars the mile has grown more and more daunting to most people. Instead of driving to the corner store or ice cream parlor that is only a mile away, try walking if you have the time.

5) Wear Sunscreen. I don't think I need to explain this one. I know I don't like working out when I am as red as a lobster and I am sure you probably feel the same.