Day 12: Home Office Workout Challenge
Today is Day 12 of the Home Office Computer Butt Workout Challenge. (<– If you’re just joining us, click to check it out. It’s not too late to join us in the fun. We’ll be repeating the same exercises every week this month, so you aren’t behind.)
Thank you to those who posted their goals yesterday. That was awesome! If you didn't post your goals yesterday or read the others goals, please do so. They're very moving. Team ‘Computer Butt' Goals.
Quote from Scott:
Don’t make the mistake of locking yourself in the basement in order to generate money for your online business. It’s this type of ‘out of balance’ living that often times leads to a downward spiral where you lose out on the things that really matter most to you.
A list of some of those things that you may lose:
- Loved ones. (The divorce rate for homepreneurs who are obsessed with their business seems to be pretty high, just looking at my friends in this industry.)
- Your physical health.
- Your mental health and well-being.
- Years of your life that you can't recover.
- Missed time with your kids that you can never get back.
You'll also lose your creativity & focus & stamina which will ensure that you are less productive and earn less money. So, get off your computer butt, do your quickies, get more done in less time and be less stressed, too.
REMINDER: Try to do your two quickies at different times in the day, as it will serve to boost your metabolism twice in the day, rather than just once.
QUESTION for SCOTT: I was watching a show where very unhealthy very overweight people were brought into a house with a personal trainer who watched their diet and put them on an exercise program. Anyway, she had them do three – 30 minute periods of exercise during the day to boost their metabolism – one before each meal of the day.
My question is “Do you recommend that we schedule our quickies before our meals, too? And, does that help us to decrease our appetites and also burn the food more efficiently?”
After I saw the show, I got to thinking about a morning walk before breakfast, and doing my quickie a bit later, and then my cardio after lunch. So, you tell me, Mr. Personal Trainer to the IM world, ridding us of Computer Butt — what are your thoughts on that?
If you’re reading this but are not signed up yet, join us by clicking on this graphic. It’s only $20 and you’ll have access to your quickie workouts, a personal trainer who you can ask questions here, plus my awesome community of kick-butt marketers sweating with you and cheering you on.
And, to all those who have accepted the challenge and jumped in, post your updates below.
Let’s find 10 minutes every day to get healthier so we can enjoy the LIFESTYLE that we’re working towards.
((hugs)) to all.
PS. If you haven’t listened to my interview with Scott Tousignant yet, here it is: Fat Loss Quickie: How to Achieve Success in your Online Business
Note: You can follow all posts by keeping an eye on the Computer Butt category to the right.
I appreciate shares and I adore comments! Please share your thoughts.
Erica CosminskySeptember 11, 2009 at 8:59 am
Alright, this is kind of long but I thought this would be something great for everyone to file away.
As I was telling Scott, I always made cupcakes for the parties my daughter’s Mothers’ Day Out class last year. One of the little girls was very allergic to eggs and her mother could burn cereal. Her program started back yesterday and the director asked me if I would be willing to make the cupcakes for the entire “school” because they have 2 new children one with wheat allergies and another with egg allergies. (That and the teachers always wanted me to bring extras for them.)
This is my recipe for Gluten Free, Egg Free, Sugar Free Chocolate Cupcakes. They also have no dairy. And before you ask, what’s in them… they really are good. I actually prefer them to normal cupcakes. They use real cocoa so you get your chocolate fix and best of all- they only have 3 grams of fat and 4 carbs per cupcake.
I make these to keep around the house sometimes and put maybe 3/4 of the normal cupcake amount in each cup and I feel better when Riley eats these than store bought cookies, etc.
I know it may seem a little early but these would be great to take to Thanksgiving and Christmas so you know you have a treat that isn’t going to totally blow off your diet.
Here is the recipe and some tips for preparation.
Chocolate Brownie Cake (Egg, sugar, milk, soy and peanut free)
Combine the following ingredients in a bowl and mix well:
1 cup Sugar (I use Splenda- it measures the same.)
1 1/4 cups Rice Flour (I buy mine at Whole Foods or World Market. Publix has it sometimes too.)
1/3 cup Cocoa Powder
1/2 teaspoon Salt
3/4 teaspoon Baking Soda
1/3 cup Canola Oil
1 cup Water
1 teaspoon Vinegar (Use Real Cider Vinegar. Distilled Vinegar doesn’t work as well with the rice flour.
1 teaspoon Vanilla Extract
Use 9×9 glass cake pan or cupcake pans. 325 degrees for about 35 minutes. Watch carefully for firmness. The only thing about not using eggs is overcooking will make the cake rubbery.
These measurements make about 15 cupcakes. The original recipe has 3 grams of fat, and 4 carbs per piece. I’m not sure how using Splenda effects those numbers.
You can “ice” these several ways. You ruin the effect if you use store bought icing. You could drizzle with powdered sugar, melt chocolate chips or make a vanilla Splenda icing and use just enough to hold fruit on top. The kids always love the fruit, especially if I theme the design. I have to make 65 cupcakes for their “Back to School” party next week and I’m trying to think of ways to decorate the cupcakes. Riley always likes if I shave apple peal to top the cupcake and use cookie cutter to make it look like a bite is out of the apple.
I will get the Splenda Icing recipe and post it for you as well. I also have another recipe for “yellow” gluten-sugar and egg free cake that uses yogurt instead of eggs. It’s very moist but falls apart if you try to make cake and not cupcakes.
By the way, great workout today.
Have a great day.
Scott Tousignant - Fat Loss QuickieSeptember 11, 2009 at 10:08 am
mmmmm… cocoa mmmmm…. cupcakes 😉
Thanks a million for the recipe Erica. We will definitely bake some and let you know what we think.
I love how we are working as a team and helping each other out in such a variety of ways.
You are all absolutely amazing people and consider myself grateful for our friendship.
Angela WillsSeptember 11, 2009 at 12:00 pm
Sounds Yum! Thanks for the recipe. Will definitely try it.
Mark MasonSeptember 11, 2009 at 8:45 am
Hey Nicole — doing great here.
Thanks so much for doing this challenge…
I just have to tell you impact of the small investment that I made in Fat Loss Quickie. As and internet marketer with a full time job, fitness has been priority zero for me for two years. That all changed for me two weeks ago. I have accomplished so much as a direct result of this program in the last 12 days it is hard for me to believe.
First and foremost, I got re-energized about my own personal health. You just cannot help it on this program. Being around Scott every day (through the daily emails and videos) is like taking “motivation vitamins”. Some days I work out just because I don’t want to disappoint Scott (weird, huh?).
I had a slow start on Fat Loss Quickie — but something weird happened. Scott stayed after (in a helpful way) me and I got back on. Usually, I just fade out.
After my slow start, I am catching up by adding in some workouts at the gym. Imagine that. I even had a meeting with my old personal trainer. We did a full fitness assessment and set some goals. I plan to meet with her every two weeks now for “accountability”.
In some sense, the real secret value of the Fat Loss Quickie program is as a motivational tool. Sure, the exercise plan is great — but I expect that from a pro like Scott. What I did not expect was the motivation that I have to turn things around now.
Oh — did I mention that I am eating better too? Also thanks to Scott.
So, I have some exciting fitness goals to accomplish before I see Scott at NAMS, and I am totally fired up about them.
I am visualizing Christmas pictures where for the first time in years I am not shocked to see how fat I look in the pictures.
Like I said — thanks for the challenge. You ROCK!
Scott Tousignant - Fat Loss QuickieSeptember 11, 2009 at 10:11 am
Wow Mark. This totally made my day. “motivation vitamins” I love that!
I can’t wait to meet you at NAMS 3. We’ll have many reasons to celebrate.
Keep taking action and keep working on the key focuses that will bring you much success between now and the end of January when we celebrate at NAMS 3.
You Rock Mark. Keep up the great work
Lisa Marie MarySeptember 11, 2009 at 11:46 am
I loved the “motivation vitamins” too!! 🙂
Angela WillsSeptember 11, 2009 at 12:02 pm
Checking in – Got my workout in today. I’m on Thursday so I’ll do one more tomorrow 🙂
Have a great weekend everyone!
Lisa Marie MarySeptember 11, 2009 at 11:59 am
Here’s my super dooper easy and lazy way to make low WW point muffins – http://www.recipezaar.com/Weight-Watchers-2-Point-Pumpkin-Muffins-145312 My sister in law taught me when we were doing WW a few years ago. Only she uses the German Chocolate cake mix and it turns out sooo yummy! Not nearly as healthy as Erica’s – but, when you’re a ‘kitchen cheater’ like me – this is how you roll! 😉
Erica CosminskySeptember 11, 2009 at 5:30 pm
Hey Kitchen Cheater,
There is a cheat to my recipe too if you don’t mind having sugar. Betty Crocker makes a gluten free cake mix and you just substitute a tsp and a half of yogurt for the egg. 😀
Lisa Marie MarySeptember 12, 2009 at 9:25 am
So just the cake mix and yogurt?? mmmmm….that sounds yummy! Thanks! Nothing better than kitchen cheats!! 😀
Kevin "Mr Ebay" JohnsonSeptember 11, 2009 at 6:33 pm
I did get my quickie cardio in today!!! Only had time to download one workout. Will download more workouts today! Workout looks great in Quick time!
Kevin “Mr Ebay” Johnson
Lisa Marie MarySeptember 12, 2009 at 9:26 am
Loony Lisa’s Banish Computer Butt 101 – easy peasy – lunge steps. that’s it. that’s all you gotta do. LOL
oh. my. gawd. my butt is KILLING me this morning!!!
NicoleSeptember 12, 2009 at 11:28 am
Went on an 11-mile very sweaty bike ride with mom yesterday.
So, today (Saturday) I’m going to do Friday’s workout and then take Sunday off. 🙂
Scott Tousignant - Fat Loss QuickieSeptember 12, 2009 at 11:39 am
I missed that question up there… did it just pop in out of the blue?
Three 30 minute workouts… yikes! How long can a person keep that up?
Absolutely… schedule your workouts just prior to a meal. One theory is that you’ll be burning fat as fuel during your workout if your tummy is empty.
It’s just more comfortable too. I can’t stand working out with food in my belly.
It’s also hard on digestion when you workout too soon after eating.
There is no hard proof that exercise decreases appetite.
Your workout boosts your metabolism. If you follow that up with consuming a meal that includes a protein such as eggs, chicken, fish, you will experience an additional boost in metabolism. Nothing out of this world, but any little increase is beneficial.
Personally, I don’t get wrapped up in too many details like this. I like to keep it simple. Just get your butt moving and eat well. Do it at the times that are most convenient for you and that you can stick with.
One other benefit of eating after your workout is that those nutrients will get absorbed faster and help repair your muscles.