Phit-N-Phat...Making Fitness and Weightloss a Lifestyle

The Weightloss Workshop Has BEGUN!

If you signed up for the workshop you should have an email waiting for you. If you don't, you might have a Spam blocker on and need to email me for a reply of the email I sent.

We talk this week about setting up exercise schedules and monitoring progress. You'll notice I have posted pages to the blog (on the right hand side of screen) of these plans. Your email has links and other information included. You can post questions about these workouts in the comments section on those pages for me to answer.

Weighing and Measuring
This is key and everyone should do it. You NEED the initial baseline to get a gauge on what you are doing and if it is working. I have several key measures for you so you aren't locked into the scale as your only sign of success.

I would love for each of you to post HERE what you feel about your beginning measurements, photos, and weight. Are you upset, motivated by the numbers to do better, or shocked?

I also want to discuss the pros and cons of weighing daily or weekly. Some people need that constant accountability. Others can't handle scale fluctuations without going off program. What kind of girl are you?

Personally I don't weigh these days. There are times when I do and times when I don't. Right now my goal is putting on weight to gain muscle. Seeing the number go up makes me feel fat even though I know I am doing the right thing for my competition goals in June. Rather than allowing good ole fat girl to rule what I do for my body, I am monitoring things by the mirror.

Now, there are other times in life when I need daily weighing to keep me focused on losses. I know when I diet down that what I do is right for me so small bounces don't bother my psyche. It is just a way to make sure I am in a calorie range and exercise deficit most effective for my goals.

So, pick your exercise poison and weigh-in. We're ready to roll!

***PNP Clients: you will use our custom schedules for this workshop. These are more detailed and designed for several levels and goals. I want you to stay with those plans. :)

Do the Complete Opposite

Many people have heard this before...

"The definition of insanity is doing the same thing over and over again achieving the same results."

Are you stalled in your weightloss but FEARFUL if you change something you'll gain or it won't work? Paralyzed by that fear you continue to do the same elliptical routine, eat the same frozen dinners for lunch, then have weekends where you can't control your eating.

Are you waking up and skimping or skipping breakfast, making a plan to workout at night? The problem is you are tired, stressed, and ready to gnaw off your arm when you get home so you eat until the kids go to bed where you collapse in the bed to watch TV.

Are you always giving into temptations...lunches with co-workers, cake at the office, Burger King on the way home, and a hot latte when Susie Q. needs a caffeine fix? Each week you think about packing some snacks, having prepared meals at home, and then just don't do it thinking you'll "wing it" this week.

Girls, girls, girls...are you INSANE? No...but I think you are in desperate need of help.

Starting Jan 4, 2010, I will start a 12-week email workshop of one to two messages a week. In those messages you will get motivation, sample workouts, instruction on healthful eating, and lifestyle techniques to be a phitter you in 2010. It is open to all my PNP readers: clients and blog followers.

We'll have some mini-challenges and exercises we will do in the blog but you NEED TO SIGN UP with me in email (corinne@phit-n-phat.com)  if you wish to be a part of the workshop. It's FREE and I'm doing it in hopes of inspiring you to start 2010 unlike any other year. Maybe you will become a PNP Member or buy a book, but I really just want to teach more people how to start living the live they DESERVE. This workshop CAN be all you need to make the first twelve weeks of January unlike any other year.

Check out this video. It's a good laugh but it also shows how changing one little thing can lead to BETTER results for you!

What's Happening At PNP?

July 1,2008 Newsletter

We have so much going on over at PNP and it's exciting. From Youtube instructional videos, body circuit challenges, spot light members, weekly menus...oh my it's a lot. Let me share a few tidbits of knowledge we've learned in our private forums this week and added to the free portion of the website.

• Spotlight Member Announced! Read all about July's hot momma, Monica, by clicking here.
• New Article about Caffine and Post Workout benefits.
• Cardio Log! Track your cardio workouts with this free template.
• Diet is Quality King has been added to the Active Nutrition link.

So, what did we learn?

1. Eat, train, and work like a champ...you will be a CHAMP!
2. Seated lifting makes you focus on the muscle you are working; standing increases your heartrate for fat burning purposes. Remember your goals and do the exercise the way you need to develop.
3. We started a new sticky thread for cardio routines that haven't made the Work Your Butt Off Book yet. This week there were 5-6 new routines to try out with information on WHY you do it.
4. We're discussing how to "drink" and maintain your weightloss or at least not get way off track. The best tip of all? You must plan to do 60 minutes of cardio first thing in the morning after a night of partying. It will give you discipline, work off some damage, and remind you next time to choose your drinking very wisely. We can all party...we just don't want the party to kill our efforts.
5. Off brands are typically name brands. We discussed lots of good stuff on how to eat clean cheap.

Cardio Treat for ALL!

This is a free morning cardio routine you can do in your neighborhood or on your treadmill.

Warm Up for 5 min. with easy paced walking.
Stop and do 10 Pop Squats, 20 Mountain Climbers, 5 Push-Ups Fast, 20 Mountain Climbers
If you finish in under one minute - run until 1 min. is done. If not, move onto the walking phase.
Walk for 2 min. HARD with ARMS PUMPING FAST!
Alternate this pattern until 30 min. has elapsed.
The next 10 min. you will do one minute walking lunges, 1 min. walking and alternate until you hit 40 min.
The last five minutes you will either cooldown or tack the challenge! Spiderwalk to Pushup for 30 seconds, walk for 30 sec. and alternate until five minutes is up.

PNP GIRLS! HERE'S YOUR WEEKLY LINKS AND INFO!

July Monthly Challenge - SHORT CIRCUIT! Each week I am releasing a whole new 45 min. routine for you to add in for your cardio if you choose. This week's version includes some video instruction. Visit this thread to get your entire routine.

Party Like a PNP Rockstar Workshop is this week! Visit the weekly food chat to see our how to on partying right in time for 4th of July weekend.

Tuesday - Phit Exercise with Kathleen: post up your exercise questions and exercise log to see if you are on track.

Wednesday - Phit Eating with Trish: take advantage of menu help and food questions.

Thursday - Food Prep with Jen and the Mods: discuss ways to prep foods. Weekend Planner with Mary and Lorie: tell us what your plans are to keep the weekend from turning into a weakend.

Friday - Corinne's Chat in Corinne's World: I post the weekly menu and answer questions you are dying to ask the Queen.

PhatTrax - It's the first of the month so be sure to update you measurements! Log-in and update your weight for the week or month.

Daily Goals!  Handy To-Do List thread.

Newbies Check In! - A place for new members to check-in and get a question answered.

Gallery Girls: We have a special area dedicated to our successful PNPers. If you qualify for this (check the criteria), please see this thread and email Becca your information along with pics (pica are optional).

Calling All Racers - If you haven't posted your races for this year yet, go here to tell us all about it.

FAQs - For those of you looking for answers to all those burning questions!!!

Thanks for a great week!

~Corinne