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:

• Friendships
• 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.
Nicole

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.

Quote from Home Office Quickie Workout Scott:

It’s amazing what happens when you step outside of your comfort zone and push yourself a little bit harder. You will surprise yourself at what you are capable of achieving. I dare you to raise your expectations and remove the limitations that you have imposed on yourself.

We’re tired of seeing people just going through the motions and hoping for success. It’s time to raise the bar and expect success.

We’re tired of seeing people settle for a mediocre life in a mediocre body. Just because the majority of people around you are 20-40 pounds overweight does not mean that you have to settle for that.

Wow. Thems fightin' words. Go Scott!

As you guys know, I wimped out yesterday, but am ready to jump back in today, so watch out. Nik's back! lol.

If you're not signed up yet, join us by clicking on this graphic. Heck, it's $20 and you'll have access to your quickie workouts, a personal trainer who you can ask questions here, plus my community 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.
Nicole

PS. If you haven’t listened to my interview with Scott Tousignant yet, here it is: Fat Loss Quickie: What is Work at Home Success and How to Acheive It?

Note: You can follow all posts by keeping an eye on the Computer Butt category to the right.

Quote from Home Office Work Out Scott:

If you add up our total workout time during the first 12 weeks, we
spent less than 3 hours. Most people spend that much time watching
T.V. each night.

So don’t tell me that you don’t have time to workout.

If you're not signed up yet, join us by clicking here:

And, to all those who have accepted the challenge and jumped in, you'll notice that I didn't hunt you down on Twitter yesterday. Hope you enjoyed your holiday.

However, rest-time is over. Get your butts back in gear and staaaaaaart swearing sweating! 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.
Nicole

PS. If you haven’t listened to my interview with Scott Tousignant yet, here it is: Fat Loss Quickie: What is Work at Home Success and How to Acheive It?

Note: You can follow all posts by keeping an eye on the Computer Butt category to the right.

I'd like to again say “CONGRATULATIONS” to all of you who took action on this challenge! I could never would never have done this without the support of YOU. Please check in today or I'll hunt you down on Twitter…

If you didn't quite do as well as you'd hoped last week, here's what Scott had to say when he and his wife started to workout again after he’d gained 45 lbs a few years back.

Quote from Home Office Quickie Workout Scott:

No matter what challenge and obstacle we were faced with, we always knew that there were many people who have it much worse than we ever will. We also knew of many examples of people who faced greater challenges than we have ever faced and they were still able to achieve their goals.

How could we possibly let our challenges hold us back?

If you’re not signed up for the Fat Loss Quickie program, you can join us. We’ll support you all the way!

Sign up now and join in on Monday doing the SAME exercises as we are, and join in the challenge without being behind.

We welcome you with open (but sweaty) arms.

Let's find 10 minutes every day to get healthier so we can enjoy the LIFESTYLE that we're working towards.

((hugs)) to all.
Nicole

PS. If you haven’t listened to my interview with Scott Tousignant yet, here it is: Fat Loss Quickie Interview: What is Success and How to Acheive It?

Note: You can follow all posts by keeping an eye on the Computer Butt category to the right.

This is for Mark and the others who didn't manage to get their workouts in last week. It's OK! This next week is a fresh start. No one is perfect. As long as you're human, you're flawed – just like the other nearly 7 billion of us on this planet.

This week will be better than last. Start on Monday with us tomorrow and we'll keep on you to make sure you're able to get your workouts in.

Here's what Scott had to say about when he and his wife started to workout again after he'd gained 45 lbs a few years back.

Quote from Home Office Fat Loss Scott:

The furthest thing from our minds when we faced a setback was, “Here we go again. Every time I start making progress, I always find a way to sabotage myself.” That is a self-limiting belief that will hold you back from ever achieving your goal.

When we were faced with these challenges and setbacks, it was never the end of the world. We used these challenges to become better and grow.

Setbacks and challenges are what you make of them.

You can either view them as this enormous impenetrable wall, or you can view it as an opportunity to improve yourself and explore new territory.

If you’re not signed up for the Fat Loss Quickie program, you can join us. We'll support you all the way!

Sign up now and join in on Monday doing the SAME exercises as we are, and join in the challenge without being behind.

We welcome you with open (but sweaty) arms.

Just click on the graphic below and sign up:

Then, post in the comments including your Twitter ID if you're on Twitter so I can remind you to check in daily.

Let's find 10 minutes every day to get healthier so we can enjoy the LIFESTYLE that we're working towards.

((hugs)) to all.
Nicole

PS. If you haven’t listened to my interview with Scott Tousignant yet, here it is: Fat Loss Quickie: Online Success and How to Acheive It

Note: You can follow all posts by keeping an eye on the Computer Butt category to the right.

You guys, Scott gave me goosebumps and made me get teary-eyed in this video that he created just for all of us participating in this “Computer Butt” challenge.

Please take a few minutes to watch. If you haven't already noticed, Scott actually wants to make a difference in our lives. He's one of the good guys!

As for next week, I, for one, am THRILLED that we'll be repeating the first week again. Why?

1. I can watch my progress over the entire month as my body gets stronger.

2. I can relax about having to learn new moves and just improve the way I do the ones we've done so far.

If you're not signed up yet, that's GREAT news for you, too.

You can start now and join in on Monday doing the SAME exercises as we are, and join in the challenge without being behind.

We welcome you with open (but sweaty) arms.

Join us by clicking on this graphic:

Let's find 10 minutes every day to get healthier so we can enjoy the LIFESTYLE that we're working towards.

((hugs)) to all.
Nicole

PS. If you haven’t listened to my interview with Scott Tousignant yet, here it is: Fat Loss Quickie Interview: What is Success and How to Acheive It?

Note: You can follow all posts by keeping an eye on the Computer Butt category to the right.

If you're not signed up yet for the daily “quickie exercises”, join us by clicking the graphic below:

I thought I'd read somewhere that we should do the two daily workouts separately, rather than back to back, but I couldn't remember why (or if I'd made that up).

So, I asked Fat Loss Quickie Scott for some research, so he sent me this today:

Quote from Home Office Quickie Workout Scott:

According to Dixie Stanforth, metabolism expert from the University of Texas at Austin, two smaller workouts can be just as effective as one. The reason being… apparently our metabolism stays revved up for at least an hour after a high intensity workout.

That's two extra hours that your metabolic furnace will be revved up.

Splitting up your workout boosts your metabolism twice, resulting in extra calorie-burning time over the routine if you hadn't split it up.

So, doing two smaller workouts each day (and even taking an extra 10 minute walk in the middle of the day) will help your body burn the fat faster.

I've gotta tell you, yesterday, I put off my workouts until late afternoon and I had the WORST day. Emotionally I felt puny, physically I felt like a slug, and mentally – I sure didn't get as much done. (Those of you on Twitter who saw my tweet about feeling LOOOOOOW and gave me hugs and a butt-kicking – I appreciate it much! I needed it.)

So, today, I'm going to get off my butt in a few minutes and do the resistance portion this morning, and do the cardio later in the day, to see if it makes a difference in how much I get done – and in my overall mood, as well.

Be sure to check in here today with your progress, concerns, and feedback.

All right guys. Let's find 10 minutes today to get healthier so we can enjoy the LIFESTYLE that we're working towards.

((hugs)) to all.
Nicole

PS. If you haven't listened to my interview with Scott Tousignant yet, here it is: Fat Loss Quickie Interview: What is Success and How to Acheive It?

Note: You can follow all posts by keeping an eye on the Computer Butt category to the right.

If you're not signed up yet for the daily “quickie exercises”, join us by clicking the graphic below:

So, what does all of this have to do with our work and with productivity? I asked Fat Loss Quickie Scott for some research, so he sent me this today:

Here's a quote from a study on 200 desk workers…

Professor McKenna found that those who built exercise into their work day experienced positive effects on their productivity. Exercise helped to re-energise and improve their concentration, as well as making them feel calmer and more able to solve problems.

This work builds on the large volume of research being conducted in the Active Lifestyles research centre at Leeds Met.

I guess when our bodies are slugs — our brains are, too.

According to the comments left on the blog the last few days, I know that several of us here have already started experiencing the effects of this – by reporting better clarity and in GETTING MORE DONE!

So, kick it!

Be sure to check in here today with your progress, concerns, and feedback. Scott's been AMAZING at helping us all through this first week. I know that'll make the difference to help us all stick through this first month so we can get totally hooked on the results and make this a life-long habit.

As my friend, Aileen Bennett, says – It doesn't take 21 days to develop a habit. It takes one moment when you commit to the change.

For instance, how many new smokers do you see coughing up a lung, saying “only 20 more days until I'm committed to smoking”? That's just silly. Why should a good habit be any different than a bad one?

In fact, I'll invite her over here to comment on that one. She's actually one of the reasons why I'm committed to this challenge. I want to buy one of her ‘Be You: You are Amazing' shirts, but they run small so I have to shrink a bit to get one and have it look CUTE on me! Aileen – you hear that? You influenced me, too! (Shout out to Aileen!)

All right guys. Let's find 10 minutes today to get healthier so we can enjoy the LIFESTYLE that we're working towards.

((hugs)) to all.
Nicole

PS. Post your progress, concerns, videos, audios, and cross-blog posts in the comments below.

Note: You can follow all posts by keeping an eye on the Computer Butt category to the right.

And, if you haven't listened to my interview with Scott Tousignant yet, here it is: Fat Loss Quickie Interview: What is Success and How to Acheive It?

It looks to me like we've got at least 20 participants. Most of us are doing Scott's program, and we've got a few others who are doing other forms of exercise and checking in here for the accountability. You are welcome to join us either way!

The only criteria is that you do some form of exercise daily (more than you've been doing) and check in here. We'd love to cheer you on!

If you're not signed up yet, join us by clicking here:

As for me, OUCH. lol. Actually, I'm not as sore as I really should be, since I don't have my weights yet, but my muscles actually feel like I've used them, which is good.

I'm planning on doing the 10 minute resistance in the morning and then the 10 minutes of cardio once my daughter gets off the school bus. If I do the cardio in the afternoon, I can see her doing her homework at the kitchen table while I work out – plus I'm setting a better example that mommy's not a computer potato. <- uh, oh. Did I coin a new phrase? lol.

I think this will work best. Since I work from home anyway, and sit around in a t-shirt and shorts and my running shoes all day, it should help me to avoid too many obstacles. The HARDEST thing for me is pulling myself away from my work when I know how much I want to accomplish in a day.

But — if I can't take 10 minutes to improve my quality of life then my priorities are really out of whack big-time. When I measured myself with the tape measure the other day, it was a huge eye opener. (Pun intended.)  I know what those numbers were 2 years ago, and … not good.

So, another day of no wine, and another day of seeing Scott's smiley face on my computer screen encouraging me to live the livestyle that I dream of in a body that allows me to do so.

PLUS, of course, let's be honest. I want to look better on the cruise in January AND have some nice new clothes that are a size (or two) smaller at NAMS.

Quote from Home Office Quickie Workout Scott:

My weight and appearance were the least of my concerns. It was my quality of life that upset me the most. I was miserable in my body and I felt like crap. But it’s amazing how you simply adapt and become ‘comfortable’ with living in an overweight body and constantly being in a state of discomfort.

For example, bending over to tie my shoes or ice skates and having to hold my breath while I laced’em up. The feeling of my jeans squeezing tightly against my waist. That constant full and bloated feeling after I ate. And avoiding the mirror at all costs.

Let's find 10 minutes every day to get healthier so we can enjoy the LIFESTYLE that we're working towards.

((hugs)) to all.
Nicole

PS. Post your progress, concerns, videos, audios, and cross-blog posts in the comments below.

Note: You can follow all posts by keeping an eye on the Computer Butt category to the right.

Oh, one last thing. You can get some Linkie Love at Arika's blog, too. Click here to add the link to your daily check in if you're following along.

I slept in this morning – until 10:30 – so I think my poor muscles needed a little extra recovery. Either that or I was just cozy and hiding from today's exercise already!

Quote from Home Office Quickie Workout Scott:

I can’t wait to look in the mirror when I get out of the shower.

WOW! That one cracked me up. I try to run past the mirror as fast as I can these days, slip-sliding like crazy, ESPECIALLY if I have a small towel – or NO towel!

Thanks all for being there. I've successfully gone 3 nights with not a drop of wine (or beer or anything) – and it has actually been easy because I said I'd do it here! So, keep dropping in and checking in daily so we see your progress AND your setbacks. (If you have a setback, it's ok. Like Scott says, we're not perfect, so just get back up and keep going.)

If you're not signed up yet, join us by clicking here:

Let's find 10 minutes every day to get healthier so we can enjoy the LIFESTYLE that we're working towards.

((hugs)) to all.
Nicole

PS. Post your progress, concerns, videos, audios, and cross-blog posts in the comments below and I will too, as soon as I do my exercises.

Note: You can follow all posts by keeping an eye on the Computer Butt category to the right.