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.)

Well, today, I have a bite-sized version. It's more of a workbook. Scott and Angie have put together a new motivation report/workbook to help you to get moving. I looked through it and it's solid stuff, so here's the link:

Motivation for Body Transformation

Please post your update today. Whether you've been following along the whole month or you want to jump in now – we can get rid of our Computer Butts/Guts together, get more done, be more creative, and … well, live longer. All good stuff, guys and gals. So, check in please. I'll get lonely and sad here all alone.

((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.)

For those of you who didn't get in the amount of exercise that you wanted to this week, the weekend is here. That doesn't mean sloughing off. It means time for outdoor fun, cleaning, yard-work, biking, games of tag in the yard, etc. Don't be afraid to get dirty. You'll burn plenty of calories that way.

In lieu of me motivating you, I'll re- post the 10 minute ab workout that that'll knock your socks off.

Hopefully I'll check in tomorrow with more progress.

Please check in here with your Friday, Saturday and Sunday progress.

Warmly,
N

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.)

Heck, 10 minutes is nothing, right?

I find that, if I say “It's only 10 minutes”, I can start – and then I normally do more than 10 minutes anyway. Whereas, if I say “It's only 45 minutes”, I never even start.

Can you commit to at least 10 minutes today?

Make it your mission to do at least 10 minutes of exercise today. We've all got to start somewhere.

Interview with Scott.

Oh, while I have your attention – Did you know that I interviewed Scott? It is one of my favorite podcasts.

• Listen to the interview here: Scott Tousignant Interview
• Or you can grab the transcript here: Scott Tousignant Interview (pdf)

I'll keep it short and sweet so you can go listen to or read the interview.

Please check in.

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.)

If you've missed past Expert Briefs, you can click on the undies to see them all –>

Here are a few of my favorite Expert Briefs:

• Do Successful Marketers actually use PLR?
• Are Internet Marketers Evil?
• What is a Typical Day in an Online Business?

This week's topic is “Computer Butt” which I've talked about quite a bit on the blog in the past.

Definition: If you don't know what “Computer Butt” is – it's a phrase I coined describing the widening of one's keister (ie. buns, bottom, hinder, or Badonkadonk if you're a Trace Adkins fan) from sitting in front of a computer too long.

So, on that note, this week I asked our panel of experts …

“How do you fight computer butt?

Do you have a schedule that you can share with us?”

I think you'll find the answers this week interesting and hopefully motivating.

Connie Ragen Green of ConnieGreen.com says:

This summer I realized that I had become twice the person I used to be, and that was not a good thing. On top of that, my mentor, Armand Morin, challenged our mastermind group to a weight loss contest. Being super competitive, I decided that this was the time to take action.

I always joke about writing the perfect book on how to lose weight. It would have only 5 words – “Eat less and exercise more“. Even though this is exactly how it works, if this is an issue for you I'm sure you'll agree that it just isn't that simple, especially if you sit at your computer for hours at a time.

My main dilemma was that I do my best writing in the morning, and that's when I wanted to start walking and riding my exercise bike. My fear was that I would spend an hour exercising and then not be able to get back to my writing. I decided to experiment on Labor Day weekend, when I would have the time to spare.

It took me a few days to adjust, but now I am able to walk for 30 minutes around 7:30 in the morning, ride my exercise bike for about 20 minutes around 8, and be ready to write by 9. My writing has not suffered, and I have more energy than ever. I'm proud to announce that I have lost 20 pounds, and I plan to continue this until I am back to a healthy weight.

One additional benefit has been for my Yorkshire terrier, Sarah. She had not been able to go up the stairs since giving birth two years ago, and I had become accustomed to carrying her. After just a few weeks of walking with me each morning, she is now able to run up the stairs with my other dogs. She's gone from 5 1/2 pounds down to 4 pounds, and she is like a puppy again.

Alice Seba of Contentrix says:

Not that I have the figure of a supermodel, but the best way I've found to avoid Computer Butt is to NOT sit at the computer all day. A break is good for the body and the mind. With few exceptions, I generally only work up to a couple of hours at one time. I just can't do marathon work sessions anymore.

For activity, I try to participate in some type of physical activity at least once per day. Whether it's a brisk walk, a bike ride or a gym workout – the goal is to do SOMETHING. I must admit though, while I used to be very regimented about going to the gym, it has lost its charm for me. Instead, I prefer to make activity part of my day, part of my family time and outdoors if possible.

This summer, everyone in the family got a new bike (mine complete with a seat for our toddler) and we actually use our bikes not only for fun rides, but travel in our local area. It's been great for the figure, has saved a bunch of money on gas and hopefully has made our great Earth a little happier.

Mark Mason of MasonWorld.com says:

For guys it's not computer butt. It's computer gut. Before I started working on internet marketing at night, I used to exercise at night. For a long time, I dropped that habit. Over three years, I put on more than 20 pounds.

To combat that, I have added exercise back into my routine during the day, and I try to take runs with my iPod at night when I can muster up the motivation. To feel better about the lost “work time” I load my iPod with internet marketing podcasts, which keeps me current on lots of business issues.

Note from Nicole: If you're looking for good stuff to listen to on walks, Be sure to Click Here to Grab my Podcasts

Kristen Eckstein of the Ultimate Book Coach says:

I used to go to the gym four mornings every week for strength training and pilates – before it closed. Now I have my Google calendar set to give me a break each day – an hour to two hours depending on which day of the week. Instead of “lunch,” I take my break at the time my calendar dings at me to do so.

For at least 30 minutes of the break, I pop in an episode of I Love Lucy, Monk, The Muppet Show, or something else that's sitcom length. Then I break out the hula hoop and hula for the entire duration of the show. (The show preoccupies my mind so I don't get as tired or bored.) Once the show is over, if I have break time left I relax, have a snack (usually popcorn or grapes), and get my butt back into my office chair for more work.

Rumor has it my business is getting me a Wii Fit for Christmas in 2010. That's another way to work the gluteus maximus without realizing you're working it. I think the secret is to make exercise fun, so it doesn't feel like work.

Denise Wakeman of Blog Squad Tips says:

Sadly, I think I'm losing the battle with computer butt!

However, I do actively work to stay fit. On Mondays I do an hour of Pilates. Then, 3-4 times per week I work out at the gym: treadmill, elliptical and weight circuit. I also go for long runs on Sundays, 5-10 miles, with my running buddies.

I also make a point to stand up and walk away from my desk every couple of hours. Unfortunately, I usually end up in the kitchen for a snack, but I'm working on that too and have started actively counting my calories with calorie-count.com which helps me track every food and activity. As long as I burn more than I eat, I should be OK in the long run.

Scott Tousignant of Fat Loss Quickie says:

Simple… I make health and fitness the number one priority by scheduling my workday around my fitness breaks. It’s easy for me to do this because everyday I experience increased focus and productivity immediately after I exercise. Fitness totally improves my business and I’d be crazy to neglect it.

I like to start my day with a brisk walk. I use this time to clear my head and prepare for the day ahead of me. I reflect on the goals that I WILL be achieving throughout the day and I open my mind allowing ideas to flow freely. This is also a great time to become more in-tune with myself and the reasons why I MUST continue to progress with my business, while ensuring that my actions are in-line with my core values.

Often times I will kill two birds with one stone and listen to a coaching call or teleseminar download while I go for a walk. When I do this, the walk is no so much about ‘losing weight’ as it is about educating myself.

Every hour I take a 5 minute ‘health break’ and move my body. I’ll walk around for a minute and then perform a few stretches to loosen myself up and get the blood flowing to my lower limbs. By the way, if you sit at your desk all day, you are restricting blood flow to your lower leg. This often results in knee pain and other health issues.

Four days out of the week around 10 am I hit the gym. I now prefer to get out of the house and change the scenery. My wife and fellow work-at-home mom, Angie, however, still enjoys to do her quickie fitness break at home.

If I feel extra ambitious or need to clear my head around 2 pm I’ll go out on my bike and get the blood flowing to my brain and body. Mind you, this doesn’t happen everyday.

I’m just as busy as everyone else, I just choose to schedule health and fitness as my top priority. As crazy as it sounds, the more active I am, the more I get done in my business and the better I feel about myself and my actions. It’s about balance and that is a major driving force in my life. My daily goal is to experience balance in my life between family, work, and health.

When it comes to nutrition I make healthy foods convenient and unhealthy foods inconvenient. I have a fruit bowl, bottle of water, and a bowl of almonds and walnuts at my desk. There is no junk food in the house… and if there is, Angie has hidden it from me If I want junk food I have to leave the house, which is an inconvenience for me.

Water is a big key to my success. When I am dehydrated I have a difficult time focusing and my mind becomes very inefficient. I have also become aware that when I am dehydrated I tend to rummage through the cupboards looking to eat anything in sight.

Last but not least, I hold myself accountable to being active everyday. I do this in my support community, on my blog, and with accountability partners. I set short and long-term goals and ask my accountability partners to kick my butt if I don’t achieve them.

Nicole Dean of .. here! .. says:

Well, unlike last week where I asked the question because I had the answers, this week I asked because I needed advice. ((Sigh))

First of all, let me give kudos to my buds.

You're all awesome! Whether you realize it or not, you've inspired me.

Let me share a few things that have helped me over the years..

1. My best friend, the timer.

I use a timer for everything in my house. It is my lifesaver. So, for instance, I'll set the timer for 45 minutes of work, then I take 15 minutes to walk around, do laundry, exercise, head outside for a bit, whatever. It doesn't seem like much, but it really works on helping you stay focused — and off Facebook!

When I really need to lose weight fast, I try to break up my day so that I do focused work for 30-50 minutes, then do physical activity (like one of Scott's 10 minute workouts or squats or something) for 10-20 minutes then repeat. If I can do that 4-6 times in my day, that helps to keep my metabolism up all day long.

2. Wearing running shoes.

I find that it's silly, but if I wear my running shoes, I move more during the day than if I'm barefoot. Plus, I can't climb on the couch or in bed for a nap as easily.

3. Don't work weekends.

I try not to work much on the computer (if at all) on the weekends, unless I'm launching a big project (or if something major happened during the week- fun or otherwise).

4. Outsourcing.

I know, it's not directly related to exercise, but it keeps my butt out of the chair, which helps.

5. Freezer Cooking.

Again, I know it's not directly related, but if I have meals in my freezer that are healthy, I'm much much much less likely to order pizza at night or go out to eat.

6. Exercise 7 Days/Week.

I used to plan exercise days and plan my “recovery” days back when I was a gym rat. Now, I aim to work out every day so that when life gets in the way and I miss one, it's  no big deal.

7. Public Accountability.

It helps to have other people pestering me about how I'm doing. Accountability works.

How am I doing with this?

Honestly, I'm not doing so good right now. I've done MUCH better in the past than I am right now.

You are Invited to Get your Sexy Butt Back!

WHICH is why we'll be doing another Computer Butt challenge, hopefully starting next week. Stay tuned. Scott and his wife, Angie, are going to help us to beat computer butt for good!

(No, there will be no butt “before and after” pictures….)

Here's the program I'll be doing – which was designed by Angie Tousignant (Scott's awesome wife) to kick your computer butt in the … well, itself!

It's only $10 so I'm not even using my affiliate link because I think it's so underpriced and I want Scott and Angie to keep the cash.

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

Make sure you're on my blog notification list to the right so you don't miss the announcement when we go from Computer Butt to Sexy Butt! I hope you'll join me. (Please don't make me do it alone!!!)

I appreciate my friends who contributed their thoughts above and I appreciate you for sharing my day.

Please share your tips for beating computer butt in the comments below.

Warmly,
Nicole Dean

PS. Our list of Experts is growing. If you think of a successful business owner who is making the web and the world a better place (and making really good money in the process) and you'd love to see them answer these questions, please contact me and let us know.

Or if you're a successful business owner (preferably earning at least six figures) who meets those criteria and you'd like to contribute – tell me a bit about yourself and we'll get you added to the list.

All of us know that Fridays is Squat Day! But, today I'd like to invite ALL of the work at home entrepreneurs to join us in our Friday Squat Challenge.

If you've been lurking and want to try one of Scott's workouts, here you go. You don't need weights if you don't have them. Or you can grab a couple jugs of water or juice or a few books if you'd like.

The trick is to keep up with Scott, bend those knees DEEP, and stick your butt back so far that you can wiggle your toes.

If you've never done squats before, you can set a chair behind you and act like you're about to sit on it, but stop within an inch of the chair before you make contact with it.

Here you go. I challenge you to keep up with Scott in this video and then tell me that 10 minutes — or in this case, SIX minutes isn't an effective workout.

SQUATTY CHALLENGE FOR THIS WEEK:

1. Every Squat = 1 point.
2. Every Squat with Weights = 1.5 points.
3. Every Tweet about this challenge =10 points.
4. A blog post that links to this challenge = 50 points.
5. And, for those who sign up for next month (Here's more info.) = 50 more points!

Prizes for Top Three with Most Points:

Again, you get to choose from these three options.

1. I will donate $50 to the non-profit charity of YOUR choice. (As long as it's nothing immoral or unethical, of course, but I would hope not!)
2. One of my favorite training courses “Free Mind” from my friend, Bob “the Teacher” Jenkins.
3. $15 gift card to Amazon.

And, them's the prizes folks. I hope it makes today Squat Worthy for you!

Plus, you get the bragging rights of beating the pants off everyone else!

FOR THOSE WHO JUST FINISHED THE FIRST MONTH!

Congrats to everyone who is seeing results from the Fat Loss Quickie Program! I'll post in just a minute with a link and some questions (and a bonus) so we can continue on together.

Here's the info to continue becoming a healthier, happier you. (Click here for MORE results!)

If you Haven't Tried Fat Loss Quickie yet, I invite you to check out the Program that Is Changing the Lives of our Computer Butt Challenge Participants.

You'll see several familiar names & faces on the sales page now…

When you're ready to join the Fat Loss Quickie program, click on the graphic below.

It’s only $20 for all of your quickie workout videos, a personal trainer who you can ask questions here, plus my awesome community of kick-butt marketers sweating with you and cheering you on.

((hugs)) to all.
Nicole

PS. If you haven’t listened to my interview with Scott yet, here it is: Interview with Scott Tousignant, The Fat Loss Quickie Guy

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

From Mom: Our Remarkable Wrinklie

Today I used my first walk-it time to put away the dishes. I used the second walk-it time to fill the sink to do my dishes afterwards… bad idea. I walked away and forgot. Luckily I remembered just in time to prevent a flood. So, yeah, the walking time is great to get something simple done, but don’t start anything that involves running water or turning on a burner. Yikes!

Tip? If you take your “walk it out” time to do a quick chore – make sure you don't flood the house!

Another one from Mom about productivity.

This one is in reference to yesterday's post. (Day 24: Increase Focus & Productivity):

So, here I was, writing away on an article I have to finish NOW, not taking the 10 minutes I needed to do my workout. Instead, I kept thinking “right after I finish this article I’ll do the workout.”

Now, that wouldn’t be a BIG problem except I couldn’t think! I was writing at about 1/10th the speed and thought process that I normally have! Ah, connect the dots… so, I hopped up and got to work on my weight session for today.

Oh, that felt so good, and I’m thinking again like I need to in order to finish the article. Okay, case closed. This whole Quickie thing works.

As far as setting time limits, that seems very important to me. I, too, work better and more productively when I set a deadline for a project, rather than giving myself all day to do something. Great insight Scott and Nicole… again!

And, from Erica (Lucky Duck!)

Since I got my new weights, I did the whole workout with 20 lb weights and I have found a whole new level of energy.

I think my Marine is starting to get scared. He and a buddy ordered the P90X workout system thing. I mean while I’m perfectly content to sit here and watch 2 Marines see who can do more pull ups….

Woo hoo!

Congrats to everyone who is seeing results from the Fat Loss Quickie Program!

Please share your Home Office Workout Tips below. What are you finding that can help someone in our group?

Ready to Get In Better Shape, and Get More Done During the Day so you Can Make More Money?

When you're ready to join the Fat Loss Quickie program, click on the graphic below.

It’s only $20 for all of your quickie workout videos, a personal trainer who you can ask questions here, plus my awesome community of kick-butt marketers sweating with you and cheering you on.

Please post your updates or I'll track you down on Twitter!

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 yet, here it is: Interview with Scott Tousignant, The Fat Loss Quickie Guy

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

Scott shared an insight that he recently had about how he's increasing his focus. I've found the same results. When I limit my work hours, I get more done.

Here's the email that Scott sent me:

Bob had me on a call the other day and asked me about any challenges that I had set that didn't directly relate to business

Here was my answer…

Angie said, you know what, we would just love for you when the kids get home from school to just turn off the computer and just completely focus on us as a family. So, that was a challenge from her to just, hey, can you do it? Can you get all your work done during the day while the kids are in school and then the rest of the time spend with us?

Mind you, if I did have a coaching call once a week or there was someone going to interview me at night, that was OK. It was an hour and it wasn't every day. So, that's allowed.

So yes, that was a big challenge just to shut the computer down once the kids are home at 3:00 from school. Once that happened I realized that when I set that time for myself, I know after 3:00 I can't turn on the computer again unless I want to…

For example; if the kids are playing with their friends and Angie is doing something else, I can get on it and tweet someone or whatever.

But, once I realized that when I do shut it off at 3:00, I end up become even more focused during the day knowing that OK, I've got a deadline. Once 3:00 comes, I'm done.

I got to make sure I get all this work done during the day and I realized after doing it for a little bit that wow, I can get a lot of things done when I'm focused through the day. I can a lot done before 3:00 and I just started thinking about how much time I was wasting throughout the day, just unfocused time.

So, that challenge really, really helped me to get even more balance in my life than I had previously. And it has me more even more focused and just enjoying life to the fullest, because now I'm really balanced.

I feel like I'm enjoying the most of life and reaping the benefits and rewards of what the online Internet kind of lifestyle allows us to have.

Scott Tousignant

So, what is there to learn from that?

1. Taking time for your 10 minute quickies will not hurt your overall productivity.

2. Taking time for your family will not hurt your overall productivity.

3. Limiting your work hours will not hurt your overall productivity as there is much wasted time spent in front of the computer — if you're like most entrepreneurs.

It's about making sure that you are healthy, happy and whole — and that your time spent in front of the computer is dedicated to things that give you direct results in your income.

In fact, I have 2 reports that I'll be posting soon that will give you a more focused and productive way to work, but I have to get them edited first. So, keep an eye on my blog (or sign up for email updates) so you'll know when those are ready for you.

Ready to Get In Better Shape, and Get More Done During the Day so you Can Make More Money?

When you're ready to join the Fat Loss Quickie program, click on the graphic below.

It’s only $20 for all of your quickie workout videos, a personal trainer who you can ask questions here, plus my awesome community of kick-butt marketers sweating with you and cheering you on.

Please post your updates or I'll track you down on Twitter!

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 yet, here it is: Interview with Scott Tousignant, The Fat Loss Quickie Guy

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

Yesterday, I shared about how Results May Vary – especially this first month.

(Read it here, if you missed it: Fat Loss Result May Vary.)

Here's what Scott said about that:

This post made me incredibly happy Nicole. I appreciate you sharing it. And by the way… don’t feel shy to tell me if you don’t think something is working for you… Let me know, it’s the only way that I can truly help you to the best of my abilities. I’m a big boy. I can handle any comments or concerns But most important… I want to help you.

Ok, so this topic is something that has come up very frequently throughout my personal training career. Some people can just think of losing weight and it melts off them. Others experience the average 1 to 2 pounds of weight loss per week. And others… well they are like you Nicole… and trust me there are several hundred thousand people just like this… if not way more.

You nailed it Nicole. So many people quit just before great results were about to happen. I love the analogy of a seed breaking through the earth. It can be a battle, but once it breaks through it flourishes, and it actually becomes stronger when it’s faced with challenges such as wind or several days of drought.

I have had hundreds of clients who experienced no results on the scale during the first 8 weeks. Yet they were looking better, feeling better, they were managing their businesses better, they were having more fun with their family, and so much more.

Even though they were succeeding in all these areas they were still ready to give up because the scale didn’t budge.

And then something miraculous happened the following week… they would drop 3, 5, 7 pounds. And then the momentum would just keep rolling and the fat would melt off them.

Some people it took 12 weeks and for some people the scale results started after 8 weeks but it wasn’t so rapid. It would just be the 1 to 2 pounds per week, which still made them very happy and it became consistent.

It’s during times like these that you need to reflect on the successes that you have achieved and look at the entire impact that it’s had on your life. Otherwise, what happens when you reach your goal of losing 20 pounds… do you stop because you reached that goal? If not, why would you keep going?

Ask yourself, Why did I start the Fat Loss Quickie program? Was it to drop a lot of weight? Or was it because it’s a balanced approach that suits your lifestyle, that meets your needs, that has a positive impact on your business and life.

For me, fat loss is a secondary benefit. It’s a great benefit, but it’s not the reason why I workout or eat well.

That’s been the way that I advertise Fat Loss Quickie to be. It’s a balanced approach, helping you transform your business, fitness, and life.

I could offer crash course diets and have you doing some crazy unrealistic workout program… but would you stick with it? Would you experience long term success?

That’s what I want you to achieve. This isn’t a one shot deal. You are embracing a new lifestyle that you can actually stick with, enjoy, and notice the impact that it has on all areas of your life.

You are doing something truly amazing right now. You are making the time for YOU and everyone else and everything else, benefits as a result of this.

You are doing better than you think. Congratulate yourself for your consistency, your efforts, and the example that you are showing for your fellow work-at-home-moms and dads.

Yes, there have been many members who have been releasing 2, 3, 5, and 6 pounds per week… but you should never compare yourself to others. You are your own measuring stick and only you can define what success means to you.

You really do ROCK! Keep up the incredible effort and continued success will keep knocking on your door.

I’m here to support you every way possible. Let me know how I can best serve you and help you push through these challenging moments.

Just think… when you are celebrating your big successes, you will be looking back at this very moment as a crossroad where you chose the path least followed which led to the treasure you’ve been seeking.

It’s worth it. You’re worth it.

Scott Tousignant

I also went on with some suggestions about how to really jump start your metabolism if things feel sluggish for you.

I’ve got to tell you that I think the Squat-Off Challenge really boosted my metabolism, because over the weekend, I noticed some results all of a sudden. Perhaps it was hopping up and doing squats every hour? My metabolism never had a chance to settle back into sluggish mode.

Anyway, I wanted to give these tips for helping boost the effectiveness of your Quickies (and Scott please jump in with more) –

1. Do one quickie in the morning (or go on a walk first thing) to get your metabolism revved up.

2. Spread your two quickies apart during the day.

3. Every hour, get up from your desk and do any one of your favorite quickie exercises for a minute just to get your body confused and ignite your metabolism.

4. Increase your weights. (I think I can increase mine on some of the exercises already, but not on others.)

And, reward yourself for ANY improvements in strength, focus, productivity, and improved mood. Pat yourself on the back!

((hugs)) and high fives to all.
Nicole

And, Scott's response:

You got it Nicole. I definitely recommend that you break your quickies up not just for the metabolic effect, but because it will give you two mental boosts throughout the day as well.

You should definitely get up for at least a couple minutes each hour and walk around just to get your blood flowing. It’s incredibly unhealthy to sit at your desk for extended periods of time and very poor for your circulation. It can lead to joint problems as well.

Always focus on progress. You can either increase the weight, decrease your rest, or do more reps. If you don’t progress from week to week in at least one of those categories you can’t expect your body to progress either.

Note: The true effort and intensity that you can dish out is mucho grande bigger than you can imagine. Test your true limits.

Scott

Ready to Get In Better Shape, and Get More Done During the Day so you Can Make More Money?

When you're ready to join the Fat Loss Quickie program, click on the graphic below.

It’s only $20 for all of your quickie workout videos, a personal trainer who you can ask questions here, plus my awesome community of kick-butt marketers sweating with you and cheering you on.

Please post your updates or I'll track you down on Twitter!

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: Interview with Scott: Achieve More in your Business

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

* RESULTS MAY VARY THIS MONTH *

Some of you have mentioned to me in private that you're not seeing weight loss results yet from the workouts. Let me tell you how my body responds as it might help you to understand and stay motivated through the process.

I actually EXPAND before I start to slim down. What I mean, is that I get bigger before I start to melt off fat.

My body type tends to build muscle very quickly, and it holds fat. I have hypothyroid (actually post-partum thyroiditis which turned into hypothyroid) and have taken meds for it for about 7 years, which also doesn't help with metabolism.

First of all, if I just do cardio with no resistance training/weights, nothing happens. Cardio alone doesn't work for me as far as losing any weight. I can walk 10 hours/day and still not get to where I want to be. All I'd get out of that is another blown knee. So, I have to do resistance or it's just ineffective for me.

So, this is what happens to me when I start an exercise program that includes resistance/weights.

I start a weight program.

I begin building and strengthening muscles UNDER my … fat. (gross and too much info, sorry)

This results in my jeans getting tighter and my scale increasing (yes, my weight goes up), and my measurements usually do slightly, too. (At this point, my husband hides the tape measure so I don't get discouraged by this and so he doesn't have to see me cry.)

So, at that point, I feel stronger, but am about ready to give up because I don't LOOK any different.

The muscle continues to build, which then finally jump-starts my metabolism into burning more fat 24-hours/day (yes, even when sitting on my butt working) than it did before I started the exercise program.

Then, overnight, the fat starts to melt off and I finally drop the inches.

My point is that people do the same thing in both exercise and in business — we quit after we've done the sweat and hard work, but RIGHT BEFORE we see results. So, I challenge you to stay off the scale and just trust in the fact that you're growing stronger, getting more productive, gaining focus, getting rid of stress in a healthier manner, and that the fat loss will be the result, but possibly not as quickly as you'd hoped.

Although, for some, like my mother — she has started slimming down already and, if I didn't love her, I'd probably have to say ugly things about her right now about keeping the good genes and passing on the bad ones.

So, please continue because I care about each of you and also, totally selfishly, I also need your support. So, no, you can't quit. Keep focusing on how much easier the exercises are getting and just wait — the fat loss will happen for each of us, at its own pace, but it will happen.

Please check in below with your thoughts.

Oh, and here's a video that Scott did about Hypothyroid, for anyone else who may be in the same boat:

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((hugs)) to all.
Nicole

PS. If you haven’t listened to my interview with Scott Tousignant yet, here it is: Interview with Scott: Achieve More in your Business

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