Living Life with No Regrets-My Decision to Enter Network Marketing


Last week I turned 39!  Thirty-nine!  It is so true as you get older time goes by faster and faster.  If you have kids, the time flies by warp speed. There are days when you little one may be throwing things in the toilet, throwing a temper tantrum when you need to get out the door for an appointment, or your teenager is rolling his eyes at you as though you are getting dumber by the minute…..it is at these times you feel they will never grow up.  All of a sudden you will look back and wonder where the time has gone!

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My boys were so little when I made the decision to work from home.

 

Almost four years ago I took a leap of faith and joined network marketing!  This opportunity has allowed me to work from home, earn an income for my family , and share my passion for fitness!  Network marketing…A career I never pictured myself pursuing.  Being a “salesman” and pushing my products on someone was never my dream.  I went to college, pursued my love of sports medicine and health sciences and went out into the real world.  Having kids changed everything.  It gave me a reason to look for something that would help me share my love of fitness and spend more time with my kids, while supporting our family.  My career as an athletic trainer, although I loved it, didn’t have a schedule that gave me the freedom to see my boys’ special “firsts” and other events.

At first I was hesitant to join Network marketing! There are plenty of companies and salesmen that come off as pushy and just plain rude.  There are also many people who start network marketing with the misconception that it is easy money.  They figure they can sign up a few people, who know lots of other people, and “make it big.” They do not “work” at their business, so when they aren’t making any money they quit. Therefore network marketing is not a REAL OPPORTUNITY.   These kind of companies and their representatives give all network marketers a negative stigma, so with little experience with network marketing, I was skeptical.

Taking that leap into network marketing and going “all in” was scary.  People looked at me like I was crazy and questioned the “pyramid scheme” I was getting into.  They rolled their eyes at me, and some still do.  There will always be a social stigma associated with this career.  Luckily, I found a network marketing company that cares about people! It has been such a blessing to me and my family that I have been able to match my love of fitness and helping others (something I did as a certified athletic trainer).  This company has given me the opportunity to support my family  financially and a flexible schedule to be there for all those important times in my boys’ lives.

Once I learned more about this company and the fact that coaches are there to make a difference and change lives, I was all in!  By “all in” I mean I was ready to become a network marketing professional and start my business. Like myself, there are many network marketing professionals who truly care about their clients and customers and have found a way to help them by turning their passion into a business.   I do sell products and services in my business and am not ashamed.  People pay for products and services everyday.  It is only right that professionals get paid for their time and service.  Myself and others in the network marketing profession are driven by our WHY and are PASSIONATE about HELPING others.

Design around family

I am so thankful that I am able to have a career from the comfort of my own home and work on my own time.  There is no commuting, no time clock to punch, no daycare bills, no missing out on my kid’s activities due to work commitments. I still work hard and enjoy the pleasures of life like coaching my son’s basketball team, reading in my son’s classroom, and helping at his holiday parties.  Life is good! I am living life to the fullest with no regrets!

Working from home may not be for everyone, but for me it has been a life changing decision my husband and I made 3 1/2 years ago.  It was hard at first, and I was surprised what an adjustment it was. I really thought once I started working from home it would be easy, but it was a challenge. I had to be disciplined and make my work time count as I built my business.  Not everyday is easy, but I wouldn’t have it any other way.  It was the right decision for myself and my family and we don’t regret it.

don't miss a thing

When I look back on my time at home while my kids are young, I will be happy that I didn’t miss a thing.

 

I share my crazy life, recipes, fitness and nutrition tips on Facebook and Instagram.   I would love to share more with you and hear from you. Follow me on Facebook http://bit.ly/Leanmom and Instagram @debgressfitness

 


Christmas Survival Tips


Christmas is such a special, magical time of year.  As kids, we all experience the magic. As we grow into adults with more responsibilities, gifts to buy, cards to send, meals to prepare, baking to do, this time of year can become a time of stress and anxiety.  Let’s not forget the true meaning of the season and follow these tips below to make you feel less stressed.

christmas begins

1. No matter how busy your day gets, don’t skip your daily exercise.  Take at least 30 minutes a day to break away from the hustle and bustle.  Your mind and body will thank you and you will have more energy to get more crossed off your list when you are back at it.  It is also important to stay hydrated.  I like to keep my water bottle close by when running errands, shopping, or cooking in the kitchen.

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2.  Don’t stress too much about the condition of your house during the holidays. People are coming over to visit and ENJOY FAMILY, not inspect your home for dust on that high shelf. I bet they won’t be wearing white gloves.

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3.  Plan your shopping and budget ahead of time.  This will keep you more calm and relaxed knowing you don’t have to finish your shopping on Christmas Eve.

4.  Shop online.  This is a great way to compare prices or find just what you are looking for before you hit the local stores and shops. Many stores have reduced or free shipping right to your door this time of year.

5.  Prepare your dishes or treats ahead of time if possible. This can help keep you organized and save you stress right before your guests arrive.

6.  Be conscious of what you eat, but don’t beat yourself up over eating a cookie (or two).  When eating dinner chew slowly, savor the food, and drink water in between bites. When choosing sweets, choose only those that you truly love and in smaller doses.  Before I go to a big meal I like to drink my Shakeology, which is a great source of protein and helps with my sweet cravings.  Eating something a couple of hours before a big meal is a great way to avoid overeating.

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I would love to hear from you!  What are some of your family’s Christmas Traditions? How do you plan on staying on track with your fitness and nutrition this holiday season?

christmas cartoon

There are so many exciting things happening in 2016!  On January 4 I will be starting the new Master’s Hammer & Chisel workout and invite you to join my online accountability group.  Together we will choose an exercise and nutrition plan that fits your life. The group includes daily motivation, healthy recipes, fitness tips, step by step meal prep tips, and prizes!  Now is the perfect time to start planning for your New Year’s Resolutions.  I am here to help you every step of the way.  Contact me for more details on how you can get on track for a healthy 2016!

From my Family to Yours-Have a very Merry Christmas and a Happy Healthy New Year!


How to Get That 6 Pack


Everyone wants a six pack, right?  Many times I get the questions, “How can I get a six pack?”  “How can I lose weight around my belly or mid section?”  “What exercises can I do to tone my tummy?” Ab workouts are great for defining your tummy but you also have to get your nutrition in check to go with it. If you have the strongest, most defined abs, you won’t be able to see them if your nutrition is lacking and there is a layer of fat covering that 6 pack. Get on track with your nutrition and incorporate these ab exercises into your workout schedule 2-3 times a week. These exercises target all the muscles that will give you that six pack.

When you start out, start out slowly.  If you aren’t already exercising, take it easy at first. You can increase your reps as you get stronger.  I recommend doing these exercises 2-3 times a week with at least one rest day inbetween.  Your abs are muscles and they need rest.  These muscles should not be worked everyday.  Start out with 10 reps, 3 times each if you are a beginner. If you more fit try starting out with 20 reps 3 times each.

Abs worked with exercise

  1.  The crisscross exercise targets the entire rectus abdominus muscle from top to bottom as shown above.  This exercise is tough. If you are just starting out you will want to do this exercise with your feet a little further up in the air. If you are more advanced you will want your heals just barely above the ground.  The movement should be slow and controlled.   Be sure to pull your belly button into your spine and keep the small of your back on the floor. Be sure not to strain your neck.
  2. Crossover crunch targets the obliques (the muscles on each side of your stomach) and the upper portion of your rectus abdominus.  Once again start slow and work your way up. Keep the small of your back pressed into the floor and do not strain your neck.  You will be crunching up and touching opposite elbow to opposite knee.
  3. The traditional crunch also targets the upper portion of the rectus abdominus.  You don’t have to curl up all the way.  A partial curl is more effective.
  4. Flutter kicks. This is also targets the entire rectus adominus. It is more advanced.  Make sure to press your lower back into the floor and put your hands under your butt. Move your legs in a slow and controlled flutter motion. The more advanced the closer your feet should be to the ground.  If you are a beginner start by doing this exercise for 10 seconds, 3 times. As you get stronger I recommend increasing to 30 second, 45 second, and 60 seconds intervals.
  5. The heel touch is also designed to target the upper rectus abdominus and lower obliques. This is a partial curl up.  Once again keep your belly button pulled in towards your spine, the small of your back pushed into the floor, and don’t strain your neck.

workout fairy

Unfortunately, if you want to “lose weight in the belly or midsection” doing 100 sit ups a day is not going to do it.  If you want “slender arms,” 20 bicep curls will not help you lose weight from that area.  Your body will lose weight naturally from one area to another. For example, if you are someone who puts on more weight in the thigh region, that may be where you lose weight first with proper nutrition and exercise.  You can’t exercise one body part and expect to lose fat from that one region.  Many women tend to lose weight in the chest region when they start losing. For some of us this isn’t ideal but we don’t have any control over that.

If you need help working on your six pack sign up here and I will contact you.

 

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Find That Motivation Somewhere


Just do it

I woke up this morning feel, “Blah.”  Not a great description, but I think we have all been there.   It is a crazy time on our farm!  We just finished harvesting beans a couple days ago and have been getting calves weaned the last couple days before we start combining corn.  Last night I was going to slip in a quick 10 Minute Trainer workout, but after discovering a water leak in our hog barn, the night was shot.

So….here I am today, tired, and feeling “Blah.”  The last thing I wanted to do was press play and get my workout done, but after missing yesterday’s workout, I felt I HAD to get it done today.  Sometimes it is much worse to think about something than to just do it, so that’s what I did, I just did it!  Results….after my workout, “I felt ENERGIZED and ready to tackle the day!”

Motivation for Exercise

Getting in shape and staying in shape takes, effort, hard work, and discipline, and sometimes a nudge or two from your Coach!  (Let me know if you are in need of a nudge.)

Here are some tips to help you stay motivated on your journey. Your journey is continuous and never stops, so we all have to find little motivational “tricks” to keep up on that journey.

  1.  Dig deep to find your true WHY.  Why do you want to lose weight, get in shape, or tone up?  Is it so you feel better, look better, can be a good example to your kids, or want to get off some of those meds you take? Whatever it is, it is important and you have a strong why.  Once you realize your why then you need to focus on that when the going gets tough and you don’t want to press play.
  2. Tape your WHY everywhere. If your why is to be a good example for your kids or to buy that size 10 dress for the wedding this summer, tape a picture of that everywhere to keep you motivated.  Put a picture on your mirror in your bathroom. Tape a picture to the refrigerator door so every time you open that door you will be motivated to make better choices.
  3. Find an accountability partner, workout buddy, or join my challenge group.  Research has shown that people who work out together are much more likely to stick with it.  If you have someone to answer to it won’t be as easy to skip that workout or eat that entire pie.
  4. If you miss a day, don’t beat yourself up over it. That is no reason to quit. Tomorrow is a new chance.  Start again!
  5. DO NOT STEP ON THE SCALE EVERYDAY!!!  This is something that people think of as a way to gauge their progress but it hurts so many people.  When people start workout programs it is common for them to gain weight at first due to the swelling of the muscles and water weight.  Once those people, who have started exercising see the weight gain, they get frustrated and quit. Everyone is different and some people may not see the scale move at all at first. I recommend limiting your “scale dates” to once a month and taking measurements and body fat readings to track your progress.  How your clothes are fitting is also a great way to determine progress.
  6. Celebrate the little victories!  If you have 50-100 pounds to lose, it will take some time. You didn’t gain all that weight in one day so you won’t lose it all in one day.  Set mini goals of 10-20 pounds as a time and celebrate when you reach your goals.  Go out and get your nails done or get a well deserved massage.  Maybe you need some new clothes after your weight loss or a new pair of shoes.
  7. When it is time to get that workout in remember how you felt after your last workout.  That will help you press play and feel better both physically and mentally once you are done.

do something today

 

 


Avocado Salad Dressing or Veggie Dip


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Summer Chicken Waldorf Salad with Avocado


chicken waldorf salad


Easy Dijon Chicken


Dijon Chicken Recipe


Taco Tuesday Recipes


Taco Tuesday is a well known saying but almost everyday may as well be Tuesday at my house.   I LOVE tacos.  I have always loved tacos but the fact that I can make them quick, easy, and healthy makes them even better.  Tacos are great for hiding veggies from your kids or husband (in some cases).   If you slice and dice the veggies up really fine they won’t even know they are in there.  Luckily my family loves tacos and will eat them often.  I make a variety of taco recipes. Here they are.

One of my favorite ways to prep my food for the week is to grill chicken breasts ahead of time.  I throw them on the grill on Sunday and have them for the entire week. I can easily use them to make tacos, fajitas, or one of my favorites, taco salad.  I throw spinach, romaine lettuce, chicken with a little taco seasoning,  fresh tomatoes, fresh peppers, onion, and cilantro and toss it.  Smashed avocado and salsa make a delicious healthy dressing.

Chicken Fajita Casserole

A very quick easy way to make a Chicken Fajita Casserole is in a Pampered Chef Stoneware.  Just slice the veggies into the casserole, set the raw, thawed chicken breasts on top, add the seasonings, and microwave for 30 minutes.  Make this casserole or the one above to your family’s liking. I actually left out the fresh onion and peppers in the recipe above.

Crockpot Cilantro Lime Chicken

This recipe for crock pot cilantro lime chicken is delicious.  I leave out the jalapeno peppers when my kids are eating but otherwise it has become a family favorite.

What about tacos when it gets really cold.  If you would like a different twist on tacos, throw together a Taco Soup. This is another one of my favorite crock pot meals in the winter.  I throw together chicken or lean cooked hamburger with tomato juice, taco seasoning, black beans, and my favorite veggies. I love onions, peppers, and tomatoes but you can make it to your family’s liking.

Tacos can be so delicious, quick, easy, and versatile. Tacos are staples in my family’s diet.


How long does it take to get out of shape


We all know it is hard to get in shape. When you start a new workout program, some days you may feel like you are going to die or like you can’t go on. If you are like me you wonder why you ever quit your program because getting back in shape and starting all over again HURTS.   Did you know it only takes 1 week of inactivity before you start to lose your current fitness level? It generally take twice as long, if not longer, to gain fitness then to lose it. Here is a breakdown of the three components of physical fitness and how fast inactivity can affect them.

girl working out

Click here for more information on how you can start an exercise program!

1. Cardiovascular fitness is the ability for your heart and lungs to supply oxygen-rich blood to working muscle tissue and the ability of the muscles to use the oxygen to produce energy. Cardiovascular physical activity is exercising one of the most important muscles in your body, your heart. What kind of exercise builds cardiovascular endurance? Try running, walking, swimming, biking, dancing, anything that gets your heart rate up, increases your breathing, and gets your blood pumping. You should get at least 30 minutes of cardiovascular exercise in at last 5 days a week, for significant health benefits. How fast and how much of your cardiovascular endurance you lose depends on your current fitness level. If you are an elite athlete you will notice a decline right away. Recreational athletes won’t notice as steep of a decline but if they stop doing some type of cardiovascular training they can lose some of their fitness in as little as 5 days. If you are sedentary for a month, you will notice your cardiovascular fitness decline considerably.

2. Flexibility is another component of physical fitness. It is important because it determines how far a muscle can stretch. When you are young and active stretching prevents muscle strains or pulls. Also, athletes that are more flexible have the ability to be faster than those with poor flexibility. As we age we lose flexibility, and stretching becomes important so we can not only avoid injury, but also be mobile. Flexibility can vary from person to person, but it is good to stretch before and after exercise to maintain flexibility and reduce the risk of injury. On your rest days, stretch morning and night. Stretching is something that should be done everyday because you can lose flexibility very quickly, within days if you aren’t on a regular stretching program. Activities like yoga and Beachbody’s new program PiYo are excellent to help maintain flexibility.

Piyo works

PiYo works! Click here for a preview of this weight loss, flexibility increasing program!

3. Muscular fitness is another important component of physical fitness. It helps increase strength, prevent injuries, prevent osteoporosis, and increases your metabolism by burning more calories at rest. Pick up those weights. They don’t have to be heavy, lift whatever you are comfortable with. Make sure you use proper form when lifting so you don’t get injured. Weight lifting should be done 2-3 times per week. If you lift everyday be sure to mix it up, don’t lift the same body part two days in a row. For example, if you lift upper body on Monday, Tuesday should be lower body. To build size you should lift less reps with heavier weight. For toning lift more reps with lighter weight.
It is so important to maintain some exercise routine in your life. As we age our body’s efficiency decreases in relation to fitness. Between the ages of 30 and 70 muscle mass and strength decrease about 30%. That is scary to me. Fortunately, inactivity is has the most influence, so no matter what age you are exercise can benefit you.

To learn how you can incorporate exercise into your life, whether you are a beginner or want to take your fitness to the next level fill out this form http://bit.ly/4EverFit to have me as your FREE Coach to help you make that positive change in your life.

                Get Energized!

Get Energized! Learn more about how Shakeology can give you the energy and nutrition your body needs!


How often should you step on the scale?


Is it helpful to step on the scale everyday?  When you step on the scale in the morning does it dictate what kind of day you are going to have? If your weight is down you are happy, excited, maybe more motivated to workout that day? Are you more likely to eat healthier or allow yourself junk food?   If the scale number is up from the day before, you might feel discouraged, depressed, and defeated!  Will that encourage you to exercise or just give up and eat whatever you want?  Although the scale can provide us with good information on how we are doing with our weight loss from week to week, it can be more harmful than helpful for many people.  Scale obsession may actually be sabotaging your weight loss.Challenge week 3 day 2

 

There are many different factors that can affect the number on the scale.  The obvious factors are how many calories you are eating versus how many calories you have burned with your daily physical activities and exercise.  Some others that you might not think about are how much sleep you are getting, excess salt intake (which can be common when eating out), changes in your hormones, constipation, or water retention.

Lack of sleep can result in weight gain. Think about it, when you do not get enough sleep you are tired, feel slower, and have less energy. That can lead to the consumption of comfort food such as a bag of potato chips or a candy bar (my comfort food).  The unhealthy comfort food or the soda you may be using to keep yourself awake, add up to excess empty calories.  When you aren’t getting adequate sleep,( experts recommend you get at least 7 1/2 hours in a day), your hormone levels in your body are out of whack.  Ghrelin, your “go” hormone, tells you when to eat.  When you are sleep deprived you have more ghrelin and less leptin, the hormone that tells you when to stop.  Getting adequate sleep and watching your salt intake can make a difference in the number on the scale.

How often should you step on the scale? I encourage my clients, especially when they are first starting an exercise program, to wait at least a month after starting. Once they get in the habit of exercise and nutrition, I recommend about every 2 weeks.  You should weight yourself the same time of day under similar circumstances, for example, first thing in the morning after you have used the bathroom.

I prefer using body measurements, body fat percentages, and paying attention to how your clothes are fitting to determine how you my clients are doing on their fitness and weight loss journeys.  These measurements can be easily duplicated and will decrease as you lose weight.  Measurements should be taken at the waist, hips, thighs, bust, and upper arm.  Contact me for more information on specifics on how to take your measurements.

Here is a great example of why measurements are a great way to measure your success.

Here is a great example of why measurements are a great way to measure your success.

 

Exercise and proper nutrition, which lead to weight loss, can have a dramatic effect on your quality of life. You will feel better physically and emotionally.  You will feel more confident and be happy.  If you would like me as your FREE fitness and nutrition coach, sign up for a FREE account at http://bit.ly/4EverFit  and I will contact you.  The account gives you access to FREE information on exercise, nutrition, and a huge community for support on your journey.

Do you want to improve your financial, physical, and emotional health. Join my Beachbody Team!  Check out this webinar for more information on how to “Exercise and get paid for it” and enter the drawing for a chance to win a FREE Focus T 25 or P90X exercise program.  http://bit.ly/freedomdebt

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