Tuesday, August 14, 2012

Better Late Than Never :)

I have recently moved my blog (and website: maggiebinkley.com) to ONE site.  How simple!!!  Check out the new merged site at: 

SmileYourWayFit.com

Inspiration, health, nutrition & fitness information, personal training, group exercise, etc.  It's all there!  Give it a visit, and become an official follower if you want to get the updates & info as they're published :)  

See ya there!  

Your fan, 
Maggie :)

Sunday, July 15, 2012

Shape Yourself Fabulous


The desire to be straight-up awesome lies within each of us.  None of us want to fail.  We don’t want to look bad or make mistakes.  We want to be the best we can. 
  
I am always inspired by the people around me.  By what I’m passionate about, by learning, and by what makes me feel good.  I wanted to share some of the things I find helpful to be the best I can be in the area I practice professionally and personally – being healthy.  

Here’s a list of my 7 favorite and most necessary tools to keeping this body – and mind – as fit and healthy as reasonably possible.  

Thursday, July 5, 2012

Why A 10-Day Boot Camp?


For the last couple months, I’ve offered boot camp programs 2 days per week, 60 minutes each session.  The benefits are great but, as will everything, there are cons as well.  Here are the benefits to participating in a boot camp that lasts 10-days straight, and why I am thrilled to offer you one in July!  

People of all fitness levels love 10-day programs (“bursts”) and can commit to them.  “Regulars” (those who exercise regularly already) benefit from the variety, extra ‘kick’ to their routine, the opportunity to rest their brain and allow someone else to tell them what to do for 10 days, to break a plateau, or just to meet some other like-minded fitness friends.  “Newbies” who are taking the first step into fitness benefit from the “kick-start” to their routine, the group camaraderie, leadership and guidance offered by the instructor (myself), structure to the workouts, and immediate sense of accountability, helping them stick to a new lifestyle.  ALL fitness levels can participate – and ENJOY – as the 30-minute classes push each individual to THEIR highest fitness potential using low resistance, high intensity exercises, offering low-impact modifications.  Also, people find that consciously committing to 10 days of healthy eating and tough workouts keeps them motivated the rest of the month.  Makes sense.  
A 10-day program is also great for the experience.  In addition to the workouts, I will be in touch with participants daily via quick, motivating messages (via email or a private Facebook message group).  I will also be arming participants with daily fitness homework, simple food guidelines, and recommendations and how-to’s to track meals, snacks and exercise – all to keep the motivation alive the other 23.5 hours of the day.  

The kick-off and finale are other perks to this format that weren’t offered in my previous boot camp sessions.  Instead of jumping right into the workout on Day 1, I will spend the first 15 minutes breaking down what the next 10 days will hold, that that we will all be part of a team, and that I want everyone to focus on the mindset of working harder than they ever have before.  You can do anything for 10 days.  The finale will begin with the workout, and conclude with a mini ceremony recognizing the participants, their journey and results.  So many new habits and attitudes can form in the span of 10 days, and this is where those can be shared.  

I am super excited to offer this format in July!  Those of you out there saying ‘6am is just too early for me!’… I certainly understand the concern from those of you who aren’t “morning people.”  But if any of the above calls out to you and makes you want to participate… think about this: it is ONLY for 10 days.  And you can do anything for that span of time.  And there are 2 weekend days in there that meet at 8am (2 extra hours of sleep!).  If you believe in the benefits, then you have nothing to lose over 10 days.  And a lot to gain.  

I hope everyone had a fabulous 4th!  Welcome back to reality (those of you back to work today, like myself) – the weekend is almost here! :)

Your fan,
Maggie :)

Thursday, June 28, 2012

Need a Push? Gotta Give it to Yourself :)


Motivation.

We all have it.  We all lack it at times.  It varies from day to day.  And more often than not, we all wish we had more.  True, deep down motivation does not come from external sources.  We determine it on our own.  We set our own goals, our own timeline, and ultimately decide what is important to us (and use that information to drive our motivation).  Yes, maybe we feel more motivated by coaches, parents, a boyfriend or girlfriend, etc, but real, lasting motivation ONLY comes from WITHIN.  Don’t let me lead you to think I am saying we don’t need others to help motivate us, keep us going, or help us to be better individuals.  We are human and absorb so much strength from the people around us.  So that’s not what I’m saying.  But think about what motivates you, what drives you to be better.  I guarantee it’s not stemming from an external source, but from the internal “wanting” you have to achieve.  

Once we recognize and accept this is when we’re able to reach in and pull out the strongest form of motivation – the kind that we create on our own.  

Think about the last time you wanted to form a new healthy habit or take a step in a direction that would improve your health.  Say you wanted to start eating a nutritious breakfast every day.  Or you decided you would get up early and get your workout in before work, or go straight after work __days/week.  Or you wanted to finally GO to that spin class you’ve been meaning to try.  Or go for a run in the park instead of confining yourself to the monotony of your gym sessions... 
Whatever the case may be, WHO ultimately decides whether you follow-through?  Whether you make a decision to change or try something new that will lead you in a direction of an even healthier future?   

No one other than yourself.  

Those people that care about us are the people we need to lean on to hold us accountable, to give us the extra push when our internal motivation is lacking, and to be proud of us when we accomplish something great!  

But it’s not others that give us pride for developing motivation, being action-oriented, and achieving our goals – it’s our internal drive, wanting, and self-satisfaction that make us proud to achieve something great.  Something that means a lot to YOU, personally. 

To piggy-back on this topic, I read an A-M-A-Z-I-N-G article the other day about “the happiness factor.”  We all know it FEELS great to feel happy.  But there’s also lots of new supporting evidence that happiness is beneficial to our HEALTH – for morbidity (disease risk), survival of illness, and longevity of life (and quality of life for that matter!).  What else is happiness good for?  Lowering blood pressure, cortisol and inflammation.  Reducing risk of developing heart disease.  And (whadayaknow?!) happiness leads to positive moods and emotions which broaden your horizons and build your social, physical and intellectual skills… all which lead to success.  SUCCESS?   

Oh, as in you have a goal… and you accomplish it.  

Now, we’ve gone full circle!  Motivation.  Happiness.  Success.  And everything in between. 

I’m not going to continue with a “lecture” on how to be happy… but think about some core values, like the ones set by IDEA: inspired service, doing the right thing, exercising your happiness, appreciating everyone, learning and thriving, and setting the standard.  YOU are in control of your life.  You make the decision on how your day(s) will unfold; no, we don’t have control over our surroundings, but we sure as hell are in control of how we react and let them affect us.   

Focus on positivity.  Practice it.  A lot.   

Before too long, you’ll be surprised how much that will be reflected back to you by the people around you.  
"Nothing ventured, nothing gained." - Daddy
What motivates you?  What makes you happy?  How can you combine them and be successful – in your mind, life, heart?  Where there’s a will there’s a way.  And as my daddy-o always says, “nothing ventured, nothing gained.”  So why not try?  What’s the risk – other than your very own HAPPINESS?  

Always your FAN,
Maggie XOXO
These 2 munchkins make my life happy :)
And to clarify any confusion, yes Riley is the boy (on the pink blankets)
and Bailey is the girl (on the blue). They go where they want!! :)

Wednesday, June 20, 2012

Day 30 & Moving Forward!

((In case you missed it... here's a link to the news segment from last Thursday: 

It's the first day of summer, the longest day of the year, and the official middle of the workweek ... YEAH for exciting stuff!!  In addition to these awesome markers, it's also Day 30 of my own little Shakeology challenge and the day I promised to give you my weight and body composition results as well as overall experience of the effect of Shakeology on my body.  

 << First, take a little glance at this sweet image on the left.  Improving your fitness and body composition (leanness vs. fatness) don't just HAPPEN without a lot of effort.  And yes, it takes a lot of effort to make a big change... not just a little trying here and there.  It's important to make a lot of small changes to be able to stick with it, and not just one ginormous change all at once.  But all those small changes and alterations to your habits... that takes EFFORT and THOUGHT and heck, some definite SWEATIf you want to see and feel big changes, you have to put thought into it.  And you have to follow through and make true, honest efforts.  It's not always easy, but if you have a goal you want to achieve, what better accomplishment is there than achieving that goal?  What goal(s) do you have?  Make a plan and FOLLOW THROUGH.  Tell people around you so you are held accountable.  Find a group who has similar goals and share your progress together.  Do what you need to do... but remember it's YOUR LIFE, and you only get one of those... so why not make it the BEST one possible?  

Why that rant?  Just felt like it.  Felt the mojo today to inspire :) :) :) 


So about these results!  How about the numbers first...

30 days ago, I weighed in at 124 lb.  My body composition (% body fat), taken with skinfold calipers by an experienced fitness professional, was 12.67%.  

This is my "turbo beast-mode face" - ha!
Practicing to instruct some Turbo!!
Today - 
Weight:  122.8 lb. (down 1.2 lb)
% Body Fat:  11.92% (down 0.75%)


The weight is a true number.  Ya'll know that a few weeks ago, I reported that I had lost weight.  My weight went back up when I was sick with strep (normal eating / not working out) and has leveled for the past couple weeks at 122.8 pretty much every time I've weighed in.  I didn't expect to lose any weight.  I really want to make that known.  So it's an important result for me.  


My % body fat going down could be an accurate change, but it could also have be affected by a couple of factors.  First of all, it's not a huge change.  The before and after measurements are realistically in the realm of "human error."  It could also be affected by the fact that I taught TurboKick prior to being measured this afternoon.  Usually, you're not supposed to have those types of measurements taken directly after a workout.  I just didn't have time before, and so it was a necessity to get measured today.  


I have talked enough about the other results I have noticed from drinking Shakeology... but here they are again: 
  • Consistent, sustained energy throughout the day (even when I was sick)
  • Regular bowel movements :) (yay-rah!)
  • Reduced cravings for sweets (and for the temptation to snack as much as I usually do in general) 
After a TurboFire workout at home!
I honestly love this stuff.  I am on the AUTOSHIP program (so I don't run out - it's shipped to me once a month).  It's tasty as could be, and you can do so many different things with it (and switch up the flavors) so you never get sick of it.  I would feel weird having a day without it... 


Beachbody has made a believer out of me for Shakeology.  I was already a believer in their workout programs - particularly the ones I already use such as P90X, Insanity, TurboFire and TurboJam.  

A perfect equation?  Killer workouts (that give rest/easy days as well) and optimal nutrition.  Accomplish that, and you've got my vote.  


If you have questions about anything, email me (maggie.binkley@gmail.com), check out my BeachBody Coach website, or Shakeology website.  There are so many programs/supplements/opinions out there, and I realize I am just one of them, but I am more than happy (and would be honored) to be a resource for you!! 

Don't forget to SMILE.  You have a lot to be happy about :) 

Your fan,
Maggie

Friday, June 15, 2012

Health, Nerves & Being Thankful

Woot!  It’s the weekend!  

What a week it’s been – a little crazy.  I’m finally nearing 100% in my quest for being healthy again!  I still am coughing up stuff, but hey, the meds are working and that’s all I wanted.  I’m feelin’ good and excited for a CELEBRATORY Kristin & Mark wedding weekend followed by celebrating my wonderful daddy-O on Father’s Day!  

I’m almost completely back to my normal workout schedule, which feels awesome!  I get a little stressed out when I’m not able to do my normal day-to-day routine.  I started off easy this week – did a couple full body, high-rep strength sessions.  I was trying to rest as much as possible so I could show up with a BANG on Wednesday for my TurboKick class (oh yeah, I did!).  I’ve worked in some other sessions this week – more strength and cardio, TurboFire, and boot camp.  Sweatin’ hardcore again feels GREAT!! 

How’s my Shakeology working for me, you ask?  Wonderful!!  I’m on day 25!  And I received my new batch of Chocolate today (which is fantastic because I ran out yesterday!)… so I’m excited for the month ahead!!   And to try some new chocolate recipes…the most saliva-producing part of my day!! 

I swear my body has been working so EFFICIENTLY since I started drinking Shakeology.  Every day I am energized.  Even while I was sick, I was still up and doing everything I needed to do.  I am convinced that having all of that extra nutrition supplied to my body has given it the ability to FUNCTION at 100%.  Every day.  That is quite impressive.  I have felt stronger because of it.  Being energized and ready to take on the day makes you feel that way.  And, as another plus, I am absolutely more regular in my bowel movements! :)  No “results” for you (body fat, weight) until next week.  So be patient until then… 

Another piece of excitement this week was the 30 seconds (ish) that I spent on Fox59 Morning News Thursday morning!  Besides the trembling legs that crept up on me while the cameras were rolling, I feel like I kept my cool :)  The experience was something different, nerve-wracking, and exciting.  I’ve never modeled in my life, so it was a very new experience for me (my mom will argue and tell you I was a baby model – which I don’t think counts and – that’s not gonna help me model a bikini on live TV!).  I was happy to say “yes” to an opportunity that presented itself to me.  I didn’t think about what I was saying yes to – it just seemed like something I shouldn’t turn down (it wasn’t until after the segment that I realized I had just been on LIVE TV IN A LITTLE BIKINI. MAGGIE, WHAT’S WRONG WITH YOU? haha).  

Before going into the studio :)
But honestly, I’m happy I said ‘yes.’  Why?  Because I have been trying HARD to find myself this year – to identify my strengths, weaknesses, and put a strong focus on my highest priorities and areas I want to achieve further success in.  This was totally outside of my comfort zone and not something I would have ever sought out to do.  But what did it do for me?  It gave me an even stronger backbone.  Even more confidence in my ability to look fears in the face and say, “hey, I got this!  No problem!”  

The thought I want to leave in your head is this… the next opportunity that presents itself to you (and quite possibly scares you), say YES.  What’s the worst that could happen?  Failure, mistakes, regret?  Absolutely not.  A failure is only a failure if you don’t understand how to do it better the next time.  A mistake isn’t a mistake if you learn from it and move forward.  And regrets should never be part of your thought process – everything that happens in life happens for a reason.  Regret is silly – and if one small piece of your life (the piece you might think you regret) is missing… think about how that would impact every other part of your life.
 
You have a lot to be thankful for.  A lot left to accomplish and be proud of.  

 WORK IT and show the world who ROCKS.  

Your F-A-N,
Maggie

The other beautiful women I was blessed to meet!