I'd like to share what I learned this month.

Honestly, I was not looking forward to this challenge, but I had to do it out of necessity. I hurt my back, and then totally stopped exercising – which is not good when you're in your late 30s and sit at a desk. eek! So, I knew the public accountability would help to kick me into gear – and was hoping I could kick a few other butts along the way. (Which I did. My mom will probably pipe in and attest to that. lol!)

I had 4 big forehead-slapping moments this month which were huge benefits to me.

Here are the lessons I learned…

1. The importance of stretching for fat burning.
I am now stretching at night before bed and have already started noticing that I'm more flexible. Plus, it really does feel good. I do, however, still need to get the Fuzzy Slippers in order to really get results.

2. One Workout Isn't Enough if You're On Your Butt All Day.
I really liked how Scott explained The N.E.A.T. principle. Hearing in no uncertain terms that one workout a day is not enough to reverse computer butt — was difficult. But, I loved his list of all the additional little things we could do throughout the day to help.

3.  Cardio vs. Weights for Busy People.
The blog post about 30 Minutes of Cardio vs. 30 Minutes of Resistance: How to Lose More Fat if You're too Busy to Spend an Hour at the Gym. That's the day that Lain started lifting weights – and I did more, too.

4. Sabotage.
Mark Mason's quote on the Sabotage blog post hit home. “I had a personal trainer once that used to say ‘You can out-eat any workout program.'” OUCH.

How about you?

Please post your final update today. Also, let me know if you had any forehead-slapping moments this month, too, and let me know what you plan to do to stay active now that the challenge is over.

((hugs)) to all and thank you for helping to keep my computer butt moving all month long!

Warmly,
Nicole Dean

Here’s where you can check out Scott & Angie’s Workouts one last time:

• Sizzlin’ Circuits for Women
• Fat Loss Quickie 10 Minute Home Office Workouts (Excellent!)
• Rock that Body (For a more advanced workout.)

This Calorie Burner is NEAT!

by Scott Tousignant

I’m proud of everyone who has made their health a top priority in their life. After reading through many of your goals for developing a daily routine that includes working out and physical activity, it’s obvious that we all have unique reasons for improving our health and our body. It’s also obvious that we have all experienced the dreaded “Computer Butt/Gutt” weight gain as a result of eating more and moving less, resulting in a calorie surplus.

By incorporating physical activity into your day and reducing your food intake, the outcome is burning more calories than you consume. But here’s the kicker… physical activity is much more than just following a workout program and going for a walk or bike ride on a regular basis. Yes, these activities burn a great amount of calories, and when you are following a strategic program, such as those under the Fat Loss Quickie brand, you will burn more calories even while you sit at your computer.

Although the caloric burn from these workouts are outstanding, the majority of the calories that you burn throughout the day actually come from Non-Exercise Activity Thermogenesis or N.E.A.T.

The trouble is, that sitting at a desk all day does not burn many calories. Going through the drive-through does not burn many calories. Sitting in front of the television does not burn many calories. If you want to experience great health and develop a sexy physique, you MUST increase your N.E.A.T.

It’s really actually quite simple to accomplish this goal.

• Preparing a healthy homemade meal increases your N.E.A.T. You could actually burn a couple hundred calories cooking a healthy family dinner.

• Standing, while you work at your desk and pacing around your office while you plan out your day or brainstorm a blog post is also a great way to increase your N.E.A.T.

• Strategically placing office supplies around your home office, forcing your to get up out of your chair frequently, is a simple way to increase your N.E.A.T.

• Listening to phone conferences or watching a video presentation, while pacing around your office, will also increase your N.E.A.T.

• Getting up to get a glass of water every hour will increase your N.E.A.T.

• Performing some light stretches every 30-60 minutes will increase your N.E.A.T.

• Playing with your kids or chasing a family pet will certainly increase your N.E.A.T.

Your goal is simple… move more and eat less. Your body was designed to move and it’s time that you re-discover the joy of a body in motion.

Nik has done an incredible service to the homepreneur community. She’s ignited the spark to get you off your Computer Butt and become the energetic, confident, and beautiful person that you really are. The greatest thing that you could do to show your appreciate for what Nik has just done for you, is to lead by example and become a positive role model yourself. Inspire other homepreneurs to get moving and become the best that they can be. That’s one of the greatest gifts that you could ever give.

Life ROCKS! Enjoy every second of it.

Thanks Scott!

Everyone, please post your update for today (and yesterday, too).

((hugs)) to all and thank you!

Warmly,
Nicole Dean

Here’s where you can check out Scott & Angie’s Workouts:

• Sizzlin’ Circuits for Women
• Fat Loss Quickie 10 Minute Home Office Workouts (Excellent!)
• Rock that Body (For a more advanced workout.)

Angie says “Stretching is beneficial to me because it relaxes my body before bed. I try to get out any knots that I may have accumulated throughout the day; which will aid in getting a more sound sleep. Getting a good nights sleep plays an important role in fat loss, which makes this stretching routine even more important to me.”

Here's her nighttime stretching routine. She says the fuzzy slippers are not optional.

If you want to burn fat with Angie – here's her sizzling circuits workout that focuses on the butt.

You can grab this program for only $10 here, if you'd like to join me:

http://www.fatlossquickie.com/Sizzlin-Circuits.php

Please post your update today and let me know if you have any special stretching routines before bed.

((hugs)) to all and thank you!

Warmly,
Nicole Dean

Here’s where you can check out Scott & Angie’s Other Workouts:

• Fat Loss Quickie 10 Minute Home Office Workouts (Excellent!)
• Rock that Body (For a more advanced workout.)

Yesterday Scott gave us a serious talk about prioritizing *some* exercise into our days. Remember, something is better than nothing. More is always better, but doing nothing is really not an option.

That little talk hit home for a few of us. (Me included.) Go back and read it if you haven't: ROI on Exercise.

Today, I've got a silly little video Scott made that cracked me up as well as a 10 minute ab workout.

First the silly video. (Remember laughter is good exercise, too.) The ab video is below this one.

Is Computer Gut your problem?

Here's a 10 minute ab workout that'll knock your socks off.

Please post your update today. If you missed the first few weeks of this challenge, no worries. Jump in at any time!

((hugs)) to all and thank you!

Warmly,
Nicole Dean

Here’s where you can check out Scott & Angie’s Workouts:

• Sizzlin’ Circuits
• Fat Loss Quickie 10 Minute Home Office Workouts (Excellent!)
• Rock that Body (For a more advanced workout.)

Here' s the workout that I'm doing this month (which incorporates a variety of exercises).

You can grab this program for only $10 here, if you'd like to join me:

http://www.fatlossquickie.com/Sizzlin-Circuits.php

The topic today is “Is your Diet Sabotaging your Workouts?”

I've got to admit —  although I don't care for sweets, I do love salty foods. So, I can stay out of the ice cream or cake pretty easily, but I love tortillas and queso dip and jalepeno poppers – and all those greasy, salty foods. ((Sigh))

The good news is that I normally do well, when I have my freezer plugged in – from November to June. It's July-October (while my husband is coaching football in the evenings and my freezer is unplugged for hurricane season) that totally sets me back when I go out to restaurants more than I should.

So, I guess I can either exercise more – or fix my diet during those months. (I know Scott will say “both”. lol.)

I will be working on that this week. Plugging in my freezer and loading it with meals that I make. Then, I can grab a healthy dish out of the freezer and toss into the oven.  I'm a woman with a “mission”.

As for exercise, please post your update today. If you missed the first two weeks of this challenge, no worries. Jump in at any time!

((hugs)) to all and thank you!

Warmly,
Nicole Dean

PS. Here’s where you can check out Scott & Angie’s Workouts:

• Sizzlin’ Circuits
• Fat Loss Quickie 10 Minute Home Office Workouts (Excellent!)
• Rock that Body (For a more advanced workout.)

I've got a treat for you today. Angie's created a video and written a guest post about how she recommends that busy people burn fat faster and more efficiently.

How I Burn More Fat in Less Time (and How You Can, too)

by Angie Tousignant

I am flabbergasted by how many people comment on my bicep muscles when I’m wearing a sleeveless shirt. I get both men and women saying things such as: “Look at them pipes, don’t mess with her.” It’s hilarious because I don’t notice it, unless I’m picking up something heavy or someone takes my picture and I flex the muscle.

I then get asked, “What kind of a routine do I follow? Do I lift really heavy weights?” I love sharing my story because I really don’t do anything ‘bizarre’ to get a shapely body. I guess what I have learned over the years of working towards a healthier me is that muscle rules. I’ve learned how to spend my time wisely. I’ve learned that our body adapts very quickly and that ‘routine’ is great for my children, but not so great when it comes to working out. I will elaborate on that. I’ve learned that HEAVY weights are awesome and WILL NOT make me look like the female version of Arnold Schwarzenegger…unless I really got into doing some extremely funky diet changes, which does not interest me. I’ve learned and now I want to share.

First of all, when I say that muscle rules what I mean is that when you lift weights you are doing a few things.

• You are making your bones a ton stronger.
• You are changing the physiology of your body in amazing ways.
• When you gain muscle in your body, you will naturally burn more fat throughout the day without even trying!
• Your metabolism will speed up and burn more calories all day long!
• Muscle adds a beautiful shape to your body.

I do lift heavy weighs, yet I do not appear bulky. My skin is simply more taut, firm, and shapely.

Secondly, our bodies are very adaptable. Therefore, to keep improving your health, you must change up your routine. If you are always doing the same thing everyday, not only are you more susceptible to injury, your fitness level will simply level out.

Okay, so if you are not doing any kind of weight routine you really need to. You need to spend your time more wisely. If you tend to only do 30 minutes of cardio everytime you workout, a much better investment of your time would be to do 30 minutes of weights. If you are usually strapped for time, as most people are, why not get the most ‘bang for your buck?’ The answer is to choose the weights.

Always choose the weights because you will gain muscle, which in turn will burn you more calories! It’s a WIN WIN situation!

I have just created a ‘Sizzlin’ Circuit’ routine that I LOVE because it incorporates both weight bearing exercises and cardio. I love to do a circuit routine because it’s FUN, there is a TON of VARIETY, it takes little time, and I know that I am gaining muscle. I know how important the role that muscle plays in sculpting a lean, and sexy figure.

I also incorporate ‘compound’ exercises into my program. This is when you do an exercise that uses more that one muscle. Therefore, you are burning even more calories! Of course, I also incorporate cardio into my overall health and fitness. I love to ride my bike for 30-40 minutes a couple times/week. I also love to walk.

In closing, I hope that I get my message across to embrace the weights, embrace variety, and embrace adding a ton of fun to your workouts. A circuit routine will do just that.

Here' s Angie's workout that I'm doing this month (which incorporates a variety of exercises).

You can grab this program for only $10 here, if you'd like to join me:

http://www.fatlossquickie.com/Sizzlin-Circuits.php

Please post your update today.

((hugs)) to all and thank you!

Warmly,
Nicole Dean

PS. If you missed the first few days of this challenge, no worries. Jump in at any time!

Here's a video to watch if you've got bad knees, too.

Here' s the workout that I'm doing this month (which incorporates a variety of exercises).

You can grab this program for only $10 here, if you'd like to join me:

http://www.fatlossquickie.com/Sizzlin-Circuits.php

Please check in.

Be sure to check in with the exercise that you did today – no matter what exercise program you're following.

If you missed the first week of this challenge, no worries. Jump in at any time!

((hugs)) to all and thank you!

Warmly,
Nicole Dean

Here’s where you can check out Scott & Angie’s Workouts:

• Sizzlin’ Circuits
• Fat Loss Quickie 10 Minute Home Office Workouts (Excellent!)
• Rock that Body (For a more advanced workout.)

From your responses, it appears that our top reasons for doing this challenge are:

• Reducing stress
• Looking sexier
• Feeling better
• Setting a good example for our kids

Today, I'd like to share another video. Scott says we should use a different word than “Goals” when stating our plans to increase our chance of success. You'll learn what the word is that you should use instead and why.

Check in please.

Be sure to check in with the exercise that you did today along with any questions you have for Scott and Angie.

If you missed the first week of this challenge, no worries. Jump in at any time!

((hugs)) to all and thank you!

Warmly,
Nicole Dean

Here’s where you can check out Scott & Angie’s Workouts:

• Sizzlin’ Circuits
• Fat Loss Quickie 10 Minute Home Office Workouts (Excellent!)
• Rock that Body (For a more advanced workout.)

Today let's talk about goals or your reason for doing this.

WHY are you doing this?

What will change for you after this month of exercise is done?

How will your life and your business be different?

Here's mine:

For me, I just want to be the best person I can be.

While I'm doing pretty well in most areas of my life (business, finance, parenting, friendship, etc), I've really been slacking at the “health” category – even putting off necessary blood tests for way too long with negative consequences. ((Sigh)) So, as always, I put myself last.

BUT – I know that I feel a lot more positive about all areas of my life when I'm in better shape, so I can't keep putting exercise last on my list of priorities. The consequences of that are not acceptable.

Plus, I don't want to have my children thinking that they can put their health last either. I know that I need to lead by example, and that actions speak louder than words, so here I am.

What are your reasons for participating in this challenge? Please share below.

Also, be sure to post the exercise that you did today along with any questions you have for Scott and Angie.

If you missed the first week of this challenge, no worries. Jump in at any time!

Did you see the video I posted yesterday about how to boost your metabolism?

If not, here it is again:

((hugs)) to all and thank you!

Warmly,
Nicole Dean

Here's where you can check out Scott & Angie's Workouts:

• Sizzlin' Circuits
• Fat Loss Quickie 10 Minute Home Office Workouts (Excellent!)
• Rock that Body (For a more advanced workout.)

Here it is – “How do you Burn Fat by Boosting your Metabolism?”:

Your Assignment for this Weekend…
The last time we had a challenge, I rested on the weekends. Honestly, it seems silly now.

I don't want to rest this time. I'm excited to do “something” even if it's just walking the dogs.

I don't need to turn into a slug for 2 days each week. I didn't workout THAT hard. It's not like I'm an Olympic athlete who needs two days to recover after working out 8 hours a day all week. Yes, it seems really silly when I put it that way. GEEZ.

So, I challenge you to do something this weekend – anything. Check in below to let me know what you've done. I will, too. Otherwise, it's too easy to do nothing. But, I can't let you guys down!

Here's where you can check out Scott & Angie's Workouts:

• Sizzlin' Circuits
• Fat Loss Quickie 10 Minute Home Office Workouts (Excellent!)
• Rock that Body (For a more advanced workout.)

Please post your update today and tomorrow and also let me know what you think of the video.

((hugs)) to all and thank you!

Warmly,
Nicole Dean

PS. If you missed the first few days of this challenge, no worries. Jump in at any time!