Get Fit With Barbie

I Had a Bad Few Days and Then I Got Abs...

2009-12-08T21:41:00.002-06:00

Dear Boys and Girls,

I normally reserve my ONE cheat meal for Saturday. But last week, it was Thursday and I couldn't wait. I had eaten like I do all day long, and then, I just had that overpowering "I need to cheat NOW" feeling. So, I gave myself permission to drown myself in a burger and fries. That felt great and yup, guilt free.

Then Sunday came along (the day before Jason was to leave for Miami). My friend Carl had brought over some super healthy sandwiches made from foods in the top two tiers of Michi's ladder. But, for now, while I train for the year-end contest, I've given up bread and have committed to eating my veggies 3 times a day. But on Sunday, I just didn't care. I ate two yummy sandwiches, probably skipped a meal, skipped my veggies, slept a whole lot, and put some pumpkin pie filling (it was organic!) in my chocolate Shakeology (It was amaaaaazing, by the way!). Horrible day in terms of eating? No, but not the way to reach my goal of being chiseled by January 15th.

So, on Monday, I recommitted to eating super duper clean and bringing it hardcore with my workouts. On the way back from the airport on Monday (after I had said my temporary goodbyes), I imagined myself spending the rest of the day feeling sorry for myself in bed, being unproductive. I didn't like that image of me, so I decided to channel my sadness and stop by the gym in my building to do cardio. It felt amazingly good to sweat, to take care of me, even when my emotions were asking for something else. That workout set the tone for the rest of my day.

While I was on the spin bike, I could see that my body had suddenly changed. It's very strange how that happens, but sometimes we just wake up fitter. Don't get me wrong, it didn't magically happen. I've been working out twice a day and eating super duper clean for months. But on Monday morning, I suddenly was able to see the changes I had been seeking and that I have been working so hard to achieve. Today someone at a group fitness class that I go to told me that I looked leaner than I did last week. Yeah, baby! Finally, finally, I am getting those abs I have always dreamed of.

I'm not sure what the point of this blog post is. Maybe I want to remind you that we all have bad days. That a bad day doesn't mean you've ruined your chance of getting results. Maybe I want to remind you that life is messy, but that you can choose to take care of you, even if you have a bad day or week of eating.

You always have a choice. Isn't that sweet?

Your friend in this journey,
Barbie, PhD

The two days of not eating super duper Barbie clean are behind me.

I'm Famous! and some good stuff on Shakeology!

2009-12-05T14:17:00.003-06:00

Dear Boys and Girls,

Okay, it's official. I'm a little poster child for Slim in 6! Hee hee hee. I was watching my goddess, Slim in 6's trainer Debbie Siebers, speaking about Shakeology, when I saw myself working out on the video. How cool is that?!

I am not someone who is easily star struck. But, when I met Debbie Siebers last March at the Coaches Summit, I had tears in my eyes. I remember telling her, "I'm not usually someone who is warm and fuzzy (I didn't want to tell her that I don't drool over "stars"), but I am so thankful for your program. It changed my life."

I've moved on to different BeachBody programs, but I really can't say enough great things about Slim in 6. IT REALLY IS THE ULTIMATE FAT BLASTER. Really.

And how about Shakeology? I love it, too! I drink it after my resistance workout or as a snack. But, when I'm running late or too busy to cook, I use Shakeology as a meal replacement.

For more info on the goodness of Shakeology, go to www.shakeitoff.info. If you email me at coachbarbie@gmail.com, I will send you a Shakeology recipe book for free. To be honest, I like it nice and simple: with water. But most folks like to add almond milk and maybe some fruit.

Okay, over and out!

Barbie, PhD

Who Moved My Cheese!

2009-12-01T22:28:00.005-06:00

Dear Boys and Girls,

I woke up this morning thinking about how my life just felt so perfect. Ahh, that wonderful feeling when things feel that everything is as it should be...

and then someone, something, LIFE, moved my cheese.

Wait. I thought Barbie gave up dairy. I did. "Who Moved My Cheese" is the name of Dr. Johnson Spencer's book. Here's the gist of it, taken directly from Dr. Johnson's website:

Who Moved My Cheese? is the story of four characters living in a "Maze" who face unexpected change when they discover their "Cheese" has disappeared. Sniff and Scurry, who are mice, and Hem and Haw, little people the size of mice, each adapt to change in their "Maze" differently. In fact, one doesn't adapt at all...

Well, boys and girls, now you get it. Someone moved my cheese. It looks like Jason has been transfered to Miami. Just when life was feeling perfect, something happened to remind me that change is inevitable and that I either wallow in self-pity (or chocolate) or take care of myself regardless of what happens.

I had made plans for today to meet with one of my coachees from Boston who is in Dallas for work. But, my head was pounding and I just wanted to eat junk and sleep. I thought about canceling, but, I reminded myself that 1. someone was counting on me and 2. that I have to practice what I preach. Life will always happen and like it or not, we can't control some events in our life. But, we can control if we choose to take care of ourselves or not.

So, I rested some and met with Stacy. After chatting for a bit over chocolate Shakeology, I invited her to join me in a community fitness class that kicked both of our butts. I'm so glad we met!

There's change up ahead and I have got to stay focused on my fitness and personal goals. One step, one day at a time.

Your friend through this journey,
Barbie, PhD

Treat Yourself To A SUPER HEALTHY TREAT: No Bake Protein Bar

2009-11-27T16:05:00.004-06:00

Dear Boys and Girls,

I'm so not a cook or a baker, but I thought this would be fun and maybe satisfy our sweet tooth. I found the recipe in Oxygen magazine. Enjoy!

Barbie

RECIPE:

step 3: Freeze for 30 minutes

step 4: Take out and eat!

NUTRITIONAL:

Makes 8 servings

calories 230.

total fat: 10grams

saturated fat: 2

trans fat: 0

cholesterol: 15 mg

sodium: 20 mg

total carbs: 20 grams

dietary fiber: 4grams

sugars: 3grams

protein: 15grams

FREE GROUP WORKOUT IN NYC Tomorrow Saturday, November 28th, 2009!

2009-11-27T12:19:00.003-06:00

Dear Boys and Girls,

It's the day after Thanksgiving kids. So, how'd you do?

I ate well all day long until dinner time and even then, I didn't go totally buckwild! I also didn't drink any alcohol. For the first post Thanksgiving ever, I didn't wake up feeling stuffed and exhausted (from the alcohol).

Still, um, I will confess, to cap off a great evening, I had a pumpkin donut from Dunkin Donuts! Seriously, talk about overkill! Oh, yes, old habits die hard!

But, it's a new day and I am back on the wagon. My friend and coach Nazly and I just got done with the RevAbs cardio workout. We're waiting for Jason to get up to do Strength and Endurance RevAbs.

I hope if you're in the NYC area, you will get up off the coach or out of the shopping malls to FIRE UP YOUR ABS in our RevAbs Group Workout!!

Saturday Nov 28, 2009 @ 1:30 PM Chelsea Studios 151 west 26th street New York, NY 10001

You can rsvp to coachbarbie@gmail.com or just show up. It's free!!

Bring it, people, and hop back on the wagon!
Barbie, PhD

I just Want to Gloat Tonight! I Love My Abs!

2009-11-24T21:27:00.002-06:00

Dear Boys and Girls,

I just want to gloat tonight: I am elated about my abs!

I've had this mental picture for a long time of the abs I want, but every time I have imagined them, I think I've imagined them on someone else's body! It's a strange and really wonderful feeling to see my abs developing, finally, on my body. Does that make sense?

I'm leaving for New York tomorrow and I'm packing for success. If you fail to plan, you plan to fail.

So, what's in my suitcase?

My breakfast and snacks:
**oatmeal
** whey protein
** almond butter
** Shakeology

My vitamins:
--Activit
--Omega 3
--Calcim
--Shakeology fiber boost and Acidophilis (traveling constipates! I know, too much information. But you gotta be prepared!!)

Outfits:
--Workout outfits for every day that I'm there
--and other clothes, of course!

My mindset:
--Yes, I'm leaving Dallas determined to come back fitter than when I left. Eating clean and working out when traveling can be tough, but I'm done with excuses. Nothing will get in the way of my getting my best body.

So, what will I do on Thanksgiving Day? Like a good American, I plan to stuff myself! Heeheehee. I'm joking, sort of. I am using my Thanksgiving meal as my cheat meal. The plan is to eat clean all day and then enjoy whatever it is I want that evening. No alcohol, since I've given it up altogether, at least until next year. One meal or one day of celebration does not have to lead to several days off the wagon. Remember that.

So, I'm off to pack.

If you're in the NYC area or within driving distance, I hope you will consider joining us for a group workout on Saturday, November 28th at 1:30pm. For more info, go to www.xworkout.blogspot.com

Happy Thanksgiving, friends!! We have a lot to be thankful for.

Bring it!
Barbie, PhD

Stacy's BeachBody Success: Change is Most Definitely a Process!

2009-11-23T11:01:00.004-06:00

Dear Boys and Girls,

With Stacy's permission, I'm sharing and gloating about her success. I asked her if I could use her email and pics because she truly shows that CHANGE IS A PROCESS!!! Persistence is key.

Congrats, girl, and KEEP GOING!!

Love,
Barbie

***

Hey Barbie-

Hope all is well. I wanted to share with you my 90 day stats with my second round of CLX...I can't believe it myself. I've also attached before and after pics (not much diffference between day 60-after fall2009 and day 90 results pics).

Start (took what I accomplished after round 1 of CLX- which was 7 mths prior)
Weight 140
Body Fat 14.8%
Waist 27"
HIps 28"
Abductors 38"
Arms 11"
Thighs 20"
Chest 34"

Day 30 (9/26/09)
Weight 138.8
Body Fat 19.6%
Waist 27 1/2"
HIps 38"
Abductors 37"
Arms 11"
Thighs 191/2"
Chest 33"

Day 60 (10/24/09)
Weight 135.2
Body Fat 17.6%
Waist 27"
HIps 37"
Abductors 37 1/2"
Arms 11 1/4"
Thighs 19"
Chest 33"

Day 90 (11/20/09)
Weight 133
Body Fat 13.2%
Waist 27"
Hips 36"
Abductors 37"
Arms 10"
Thighs 19"
Chest 33"

TOTAL= 8.5" lost; 7.4 lbs lost, 6.4% BF lost...YIPEEE!!!!!!!!!!!!!!!
This time around the program worked much better and I have to thank you for that for teaching me to eat clean. The shakeology helped a little too:) I also did cardio every day...so if it was a weight day, I'd do either cardio core or turbo jam 20 mins. On the cardio days, I'd sometimes do BIU instead of the intervals. I liked the variety and I kept seeing results so it must have been working:)

I am so happy and I can't wait to see what results I keep getting. My reward for my weight loss is buying the new CLX DVDs. Next week, I'm taking a break from CLX and then I'll start the Extreme for Life 30 day rotation and then not sure. Any suggestions on how to bring it to the next level...want to be leaner and toner, I'd be happy to hear!

I'll be in Tx in a couple of weeks and we'll connect in person then, hopefully. I'm looking forward to meeting you! Stacy

P.S. you look amazing!

Stacy

BARBIE'S SLIM SPOT CHALLENGE STARTS MONDAY, NOVEMBER 23rd, 2009

2009-11-22T15:20:00.004-06:00

SLIM SPOT CHALLENGE

Dear Boys and Girls,

It's time for another challenge.

JOIN US!!! Eating Super clean makes all the difference in the world.

****

CHALLENGE DATES: MONDAY NOVEMBER 23rd through (including) SATURDAY, DECEMBER 12, 2009

RULES OF ENGAGEMENT:

1. You PRESS PLAY Five or Six Times a week, depending on your program. If you miss a workout, you're out of the challenge.

2. You EAT CLEAN six times a week. It's up to you if you want to stuff yourselves like a bell pepper on your cheat day. But, I recommend a cheat MEAL and not a cheat day.

3. YOU ARE ALLOWED "ONE ADDITIONAL CHEAT SNACK" in this 20 DAY PERIOD. That means, Out of the 20 days during which you are doing the challenge, you may treat yourself to ONE CHEAT SNACK (like a cookie or a glass of alcohol) in addition to your cheat meal. If you have a second cheat snack, you are out of the challenge.

4. You MUST report daily for the preceding day ON THE SLIM SPOT MESSAGE BOARD. For example, "Yesterday, I ate clean and pressed play." I am not a record keeper, so please go to the Slim Spot to hold yourselves accountable. PLEASE POST IN RED IF YOU ARE STILL IN THE CHALLENGE

5. You have until Tuesday morning to take your measurements AND pictures. You don't have to post them.

At the end of the challenge, we will put the WARRIORS NAMES IN A HAT TO DETERMINE THE WINNER!

THE PRIZE: Tony's One on One Video

Will you be the last man/woman standing?!

YOU BE THE JUDGE!!!

For daily accountability and community support, visit my forum, Barbie's Slim Spot in the Slim in 6 Category. You must Join the Community first, if you are not part of BeachBody. It's free!

If you would like me to coach you, click here and fill out the form. It's also free! You can also write me at coachbarbie@getfitwithbarbie.com.

PART 2:

EATING CLEAN RULES:

RULE 1: You eat 4 to 6 small meals per day, ideally breakfast, snack, lunch, snack, and dinner. That means that you are eating every 2 to 3 hours.

Your body needs to be fueled. Eating only breakfast, lunch, and dinner is not okay.

RULE 2: You eat at least 1250 calories (unless you are less than 5 feet tall). I am putting this down because this challenge is about eating clean and being healthy, not about starving yourself.

RULE 3: This is more like a guideline than a rule. You follow something close to a 40% carbs, 30% protein and 30% fat diet. For those of you doing carb manipulation or following a special plan for diabetics, that's fine, too. Again, I just don't want folks to think they are eating clean if they eat 4 bowls of cereal per day. Your meals have to be balanced.

RULE 4: This is the real challenge part: YOU EAT ONLY FROM THE TOP 2 TIERS of MICHI'S LADDER 6 DAYS A WEEK. That means that you cannot have bagels for breakfast nor frozen yogurt for a snack. Top 2 tiers. Period.

To See Michi's Ladder, click here: Michi's Ladder

If you are not a FREE BeachBody community member, click here to join so you can have access to Michi's Ladder. I will also become your free coach.

NOTE: When I first came up with this challenge, I was afraid that it would be too restrictive. But, our results speak for themselves. That said, this is the challenge and these are the rules. If you accept to enter it, then you also accept to enter the NO WHINING ZONE!

Are you ready?

Bring it!
Barbie, PhD

**** ADDENDUM: Shakeology, Recovery drink, protein supplements, coffee, natural almond/peanut butter, and almond milk are ALLOWED. *******

Barbie's Slim Spot Challenge Rules of Engagement: PART 1

2009-09-12T18:11:00.009-05:00

Eating Clean Rules

Dear Boys and Girls,

Yes! Yes! It's that time again! Today is the last day of our Eating Clean Challenge, the one where we only ate from the top two tiers of Michi's Ladder.

Believe me when I tell you that I never thought we'd get THESE KINDS OF RESULTS!!! We, the men and women on my Barbie's Slim Spot, have dropped more than 45 collective pounds!!! On average, I would say, we have each dropped about 3 to 5 pounds in 3 weeks!!

JOIN US!!! Eating Super clean makes all the difference in the world.

****

CHALLENGE DATES: MONDAY SEPTEMBER 14th through (including) SATURDAY, OCTOBER 3, 2009

RULES OF ENGAGEMENT:

1. You PRESS PLAY Five or Six Times a week, depending on your program. If you miss a workout, you're out of the challenge.

2. You EAT CLEAN six times a week. It's up to you if you want to stuff yourselves like a bell pepper on your cheat day. But, I recommend a cheat MEAL and not a cheat day.

3. YOU ARE ALLOWED "ONE ADDITIONAL CHEAT SNACK" in this 20 DAY PERIOD. That means, Out of the 20 days during which you are doing the challenge, you may treat yourself to ONE CHEAT SNACK (like a cookie or a glass of alcohol) in addition to your cheat meal. If you have a second cheat snack, you are out of the challenge.

4. You MUST report daily for the preceding day ON THE SLIM SPOT MESSAGE BOARD. For example, "Yesterday, I ate clean and pressed play." I am not a record keeper, so please go to the Slim Spot to hold yourselves accountable.

5. You have until Tuesday morning to take your measurements AND pictures. You don't have to post them.

At the end of the challenge, we will put the WARRIORS NAMES IN A HAT TO DETERMINE THE WINNER!

THE PRIZE: Tony's One on One Video

Will you be the last man/woman standing?!

YOU BE THE JUDGE!!!

For daily accountability and community support, visit my forum, Barbie's Slim Spot in the Slim in 6 Category. You must Join the Community first, if you are not part of BeachBody. It's free!

If you would like me to coach you, click here and fill out the form. It's also free! You can also write me at coachbarbie@getfitwithbarbie.com.

EATING CLEAN RULES:

If you are not a FREE BeachBody community member, click here to join so you can have access to Michi's Ladder. I will also become your free coach.

Need to Nurture Self

2009-10-03T10:58:00.005-05:00

Dear Boys and Girls,

I don't think I've ever been away from my blog for more than a few days. I've taken a step back from my coaching activities to allow myself to sit and reflect on where I am and where I want to be. Maybe the more important questions are: Who am I and Who do I want to be?

Oh, to be human and have painful epiphanies, epiphanies that I know I will turn into fruitful gains...

I moved to Dallas two years ago to start a new life and stumbled upon BeachBody and this amazing community of people. I got so completely wrapped up in this life, in helping myself, in helping others, in coaching, that I forgot to plant some roots in the city that is supposed to be home.

When I look around me I see that my online friends and customers are people from all over the country and all over the world. My boyfriend lives in California and my friends and family are in New York. Unless I'm working as a professor, I hardly spend any time here in Dallas. I am always there or there, but never here. My students often comment about how empty my office looks. In retrospect, I see that I have been afraid to dig my roots in at work, because, after all, what if I don't get tenure? If I don't get tenure, then there won't be much to pack. I'll just get up and leave as quietly as I came. What kind of loser attitude is that, Barbie?

I have always been one to grab life by the horns, to live in the here and now, and not in the distant, unknown future. And yet, I live in Dallas, and yet I don't.

As much as I love globetrotting, because I really do enjoy it, I have decided to begin digging my heels here and GET, as they say, A LIFE. Uh huh, social Barbie, everyone wants a body like yours Barbie, everyone wishes they could connect like you, Barbie, that Barbie forgot to plant roots and self-nurture.

So, my readers and coachees, know that I am still very much here, but that I am taking a few weeks to reassess and to find activities that bring me true joy and social interaction in this city that I have never actually gotten to know.

Next week I have The Tony Horton Fitness Camp and the following week, I have the Coaches' Game Plan in California, both of which I am looking forward to.

But, in the meantime, as a more long-term, solid plan...

I've just joined a triathlon club, am reaching out to folks with whom I've crossed paths but never bothered to follow up, I am taking care of me first, thinking of my life, my future, of who I am, and who I want to be.

I want to be whole. I am, let's face it, and I say this without bragging, successful and a superachiever. But what good is money, success, fitness, if there's no one in the 3-dimensional world to share it with.

I am ready to share and to live here. I'll be back to blogging and posting on the forums in a week or two or so. Trust me, Barbie is here to stay and I am committed to getting better and better.

By the way, my results are out of control. I am looking forward to the future.

Your friend in this journey,
Barbie, PhD

Mirror, Mirror on the Wall

2009-10-15T07:43:00.005-05:00

Dear Boys and Girls,

Twelve days after my last blog post, I am coming back, perhaps not completely recharged, but definitely with a different mindset.

This girl is ready for balance. The funny thing is I hadn't realized that I had lost it. Life is funny like that sometimes, isn't it?

To me, blogging, posting on the message boards, facebooking, answering my customers' emails is PLAY. I truly enjoy it; if I didn't, I wouldn't do it. Period. Trust me, I am not driven by money. If I were, I wouldn't have put myself thru 10 years of graduate school to become an educator. When it comes to both teaching and coaching, I have a sense of responsibility to the community and to myself. I LIKE being someone that others can count on.

But somewhere between working full time as a professor/researcher (which I love) and spending a good 2-3 hours a day on coaching, I think I must have told myself that I didn't need PURE PLAY and DOWN TIME.

As ironic as this may sound, I think I forgot about me along the way.

All of a sudden, I felt burned out, isolated, and maybe a little disappointed with myself. I'm the first one to tell others, "You have to put yourself first." I have definitely done that with my health and fitness. But, humans need face-to-face social interaction. Why did I think I was any different?

Barbie, you are not a snowflake, honey.

To every problem there's a solution. Sink or swim, right? Well, this girl is most definitely a swimmer.

I could say, well, this is the price I have to pay for success. I could tell myself: To be a successful researcher and coach, I must give up all social time in Dallas and just wait til I see my loved ones during my travel times.

Excuse me, but, F*ck that!

So: What's the solution?

Well, I realized (I'm smiling) that first, change is a process, and second, that it doesn't have to be all or nothing.

Since my last blog post, I have started to develop friendships that were always there, as potential, but that I was "too busy" to nurture. I can't tell you how blessed (and I never use that word) I feel to have met BeachBody friends Carl and Heather Mason. I am really looking forward to further nurturing my new and existing relationships in Dallas. I am excited about my future.

As far as the need to stop working like a horse as to allow myself some down time, I know that that will be a process. Maybe I can blog every other day and post on the message boards every other day. I know I need to go back to setting office hours for answering emails. And maybe I can promise to get back to folks within 48 hours instead of 24. Maybe I can take 2 days off a week from coaching and research activities so I can focus solely on me.

You see, just like with our diet and exercise program, there are no fool-proof formulas. We have to be willing to try things out, tweak this or that a bit, and most of all, we have to be kind to ourselves and have patience. When the going gets tough, don't quit, tweak!

I realize I cannot do it all. I am a HUMAN BEING not a HUMAN DOING, after all. That is a good thing.

Truth be told, I feel slightly uncomfortable showing my vulnerability. But, I know that so many of my blog readers and folks in the BeachBody community also struggle with creating balance and putting yourselves first.

So, I'm back, a new and improved and imperfect Barbie. Today I'm off to California for a BeachBody Coach Event (The Game Plan). I'm excited to see Jason and all my friends and what BeachBody has in store for us. After that, it's back to Dallas and back to creating and finding balance.

Your friend in the ups and downs of this most awesome journey,
Barbie, PhD

My Meal Plan

2009-10-23T21:43:00.005-05:00

This is not me. Not yet.

Dear Boys and Girls,

I have received several emails today asking for me to post my meal plan. This is a personalized meal plan that I got from a personal trainer that I reached out to last month. She is the one that suggested I do six days of cardio and four days of resistance.

No joke, my meals are simple, probably a little too plain and boring for most folks. I am totally okay with eating these same meals day in and day out, FOR NOW. I am not someone that needs a lot of variety, so I don't mind eating veggies & hummus for every second snack. And yum, I am enjoying the rice cakes with almond butter! I do vary my lunch and dinner by eating different kinds of veggies and protein. Also, remember, I have a very specific goal in mind: I want to get in the VERY BEST possible shape and drop down to about 14% body fat by December 2009.

I don't think it's necessary to eat this plainly and boring in order to lose weight or get fit. But, since I want a six pac, I'm willing to do what it takes.

Bring it!
Barbie, PhD

p.s. I work out hard, eat every 2-3 hours, and don't need to count calories at this point.

****

Barbie's Super Duper Clean Eating Meal Plan

Meal 1: 7am

½ c oats

4-6 egg whites

Meal 2 9:30am

2 rice cakes

1 tsp almond butter on each

Meal 3 12pm

4-6 oz lean ground turkey

1-2 c veggies

½ sweet potato

Meal 4 230pm

2 c veggies

1 tbsp hummus

Meal 5 5pm

Small salad

4-6 oz grilled chicken breast

Vinaigrette dressing if needed

Meal 6 730 pm

4-6 oz tilapia, ground turkey or bison (choose 1)

2 c veggies

Meal 7 before bedtime (no later than 10pm)

1 scoop 100% whey protein with h2o

*Pre workout: apple 30 minutes before.

*Post workout

1 scoop shakeology with h2o. I know I could use a recovery drink, but I like having my Shakeology post workout. I add the berry flavored Results Formula with Creatine by BeachBody.

*Daily

ActiVit multivitamin

Core cal-mag

128 oz h2o

Don't Put You in the Back Burner

2009-10-26T17:55:00.006-05:00

Dear Boys and Girls,

Back in 2007, I let life get the best of me. My divorce, my dad's death, the end of a doctoral degree, a job search all became too much for me. I somehow made the decision, because YES it was a decision, that I didn't have time to eat healthy and to exercise.

The result? After having gone through that period of struggling, I felt fat and miserable.

If you are in this situation now, if what I'm saying is calling your name: listen up!

Life will inevitably happen. It will ALWAYS and I mean ALWAYS get in the way. Your spouse will get sick, your pet will die, you will get laid off, you'll get a sinus infection, back pain, you'll be evicted, you'll get depressed, SOMETHING will always happen.

When it does, yes, it might be time to cut back SOME on your workouts, but never to abandon them. When life gets tough, it means you'll probably have to CHANGE YOUR PLAN.

I know it's tough to eat well during difficult times. It's like your body craves comfort food. But, you do have control over what you put in your mouth. Don't let yourself off the hook. Don't let your family let you let yourself off the hook.

You have to make the time, even if you think you don't have any, to take care of yourself.

I know you're saying, but my child/husband/dog/friend needs me. This cookie needs me! They do, and I know it, sometimes working out and/or eating clean feels like it's too much of a pain, too much of a hassle. And it often is a pain in the neck! It's also probably the easiest thing to let go of because you're probably too busy reacting to life to complain.

Please believe me when I tell you that I am speaking from the heart and not from a high and mighty place. It honestly pains me to see my customers tell me that they have fallen off the wagon hard because of circumstances in their lives.

What will happen when things slow down, go back to "normal" or rather, to what seems manageable? You'll go back to P90X or Slim in 6, you'll go back to eating clean...until the next crisis happens.

And yes, you will be caught in the never ending cycle of the YO-YO.

Don't be a yo-yo. Modify if you need to! (I hear Tony Horton's voice saying, Modify! Modify! Modify, if you need to!) If you need a coach, lean on him or her just a bit. That's the beauty of BeachBody! You have a personal coach to serve as your accountability partner.

If I'm your coach, I would love to hear from you. I can't give you the drive and will to succeed, but I can be there to respond to your emails and push you along.

You really are worth it. Believe that.

Much love to you and now bring it!
Barbie, PhD

(In writing this post I feel like I'm speaking to at least 4 of my coachees. So, yea, if this speaks to you, it probably was written just for you.)

Will Work For Abs: Barbie's Latest Progress Pics

2009-11-19T20:15:00.009-06:00

..
==

Dear Boys and Girls,

I just got back from a weekend at Tony Horton's Fitness Camp in Honolulu, Hawaii. What a blast and what a challenge!

The workouts and the camaraderie were amazing. It was truly a special time and a special camp. The setting I'm sure had something to do with it. :) I'll be posting pictures of the Hawaii camp experience over the weekend, but for now I'd like to talk about RESULTS.

Boys and Girls, can you see them? Dare I say it? I am finally, finally getting abs! I am finally getting as lean and muscular as I have wanted to be.

I get emails all the time from frustrated folks who wonder why they still have "the pudge" in their belly after a round of the X or another Beachbody program. If you have been following my progress, then you know it's taken me a good two years of working out religiously and experimenting with clean eating to get this far.

Great results take work. And yes, I will work for abs.

Unless you're already fit, you're setting yourself up for disappointment if you think awesome results will happen overnight. CHANGE IS A PROCESS.

While they had "clean foods" at the Outrigger Hotel where the camp was held, it was challenging to be surrounded by muffins and unlimited supplies of food at the buffet. I made a promise to myself before I left for camp: I am going to leave fitter than I came. And yes, I think I did. I worked out with Tony Horton twice a day, brought my own oatmeal, rice cakes, and almond butter, and had my Hawaiian Beachbody friends bring me boiled sweet potatoes. But, still, I had to make the best choices from the food at the buffet.

It wasn't easy. Despite my very best efforts to eat clean, I had to eat the sodium-filled and probably fat-bathed chicken or fish offered by the hotel restaurant. All in all, I did pretty darn well, even though I would have wanted to have more control over how my food was cooked. I can honestly say that I gave 100% and left feeling, um, still a little bloated with all the sodium that my body is not used to, but better than I ever have on vacation!

Boys and girls, life is about the choices we make. What kept me motivated to stick to my super duper clean diet? My results and visualizing my best body. Oh, and I also asked Jason to help me stick to my plan.

The time to stop making excuses is NOW. If you're not working out and you're not eating clean AND you want to get fit, then you're making excuses.

When will it be your turn to get fit?

Your friend in fitness,
Barbie, PhD

www.barbiedecker.com

Are You Willing to Pay the Price?

2009-10-30T15:18:00.002-05:00

Dear Boys and Girls,

A while back, I bought a book called, Success Is Not an Accident. I remember reading a section in it in which the author warned the reader that success comes at a price and that to achieve it, we had to be willing to pay said price.

What the heck was he talking about?! I seriously didn't get it then, but, oh, I get it now.

Let's start with something simple. I wanted abs, but I wasn't willing to give up my cheat snacks and weekly margaritas to get them. I wasn't willing to pay the price. I'm finally getting abs and am down to 14.9% body fat! When I look to the side, I see these arms that I hardly recognize. But to get to that point, I have given up impromptu dinners, alcohol, cheese, chocolate, and other food things that at one point I felt I couldn't live without. To be honest, that's a tiny price to pay, at least for now. I am loving the pursuit of my best body!

I might add that I get emails from folks every day who say they want to change, yet, who are unwilling to pay the price. They are unwilling to give up their comfort foods or to get up at the butt crack of dawn to get their workouts in. They may never achieve the success they seek.

But, the focus of this post is not on fitness, well, not exactly. It's more introspective, as I think my latest blog posts have been. In my effort to be an amazing coach who showed up daily to her thread, her blog, her emails, um, I forgot to have a social life. The price I paid was, without even knowing it, not having a 3-dimensional, balanced life.

So began my new search for balance, which to me meant: working as a teacher/researcher, planting my roots in Dallas, being an awesome coach, and spending some pure down time. But I'll admit, this balance stuff has me feeling guilty, as if I'm not getting enough done, as if I'm not there enough for others, and I often feel frustrated.

Balance. Isn't it something we all want and strive for?

What I didn't realize and what I have come to learn in the past few weeks is that achieving balance means that you can't do it all, or at least, you can't do it all at full force. If I go to a friend's house for dinner one night, that means that I can't blog and answer emails that evening. If I spend some time just hanging out with Jason and the dogs, that means that something else that I deem "productive" is not getting done. What's crazy is that it's these little moments that really matter.

I keep asking myself lately, Am I willing to pay the price for success? Should I not go out to dinner so I can "do" more? I am not a machine and I know it. But, I admit, this balance thing is difficult.

I feel guilty for not blogging nightly, for taking more than 24 hours to respond to emails, for basically abandoning my thread. But, ironically, or maybe not so ironically, I am actually practicing what I preach: I am taking care of all the different parts of me, which, eventually, will allow me to help others better.

I realize something has to give. And while I may feel guilty, lately I've been feeling quite lucky that I have this problem of overabundance. Everyday, it seems, I have awesome people and awesome things coming into my life.

I guess I am redefining success and the price I am willing to pay. I hope this post makes some sense. :)

Your friend in the journey,

Barbie, PhD

Barbie's BeachBody Results: Down Memory Lane

2009-11-22T14:47:00.015-06:00

Dear Boys and Girls,

In preparation for our next Eating Clean Challenge, let me take you down memory lane and remind you how very much change is a process.

So many of my coachees get discouraged and fall flat on their butts because they don't see changes right away, or because they make a mistake, or because they don't see the types of changes that they want to see in the amount of time they expect to see them.

Perfectionism and false expectations will only lead to further disappointment. You can get to where you want to be, but you have to be willing to travel the long road. It's the only way.

Day by day. Week by week.

Your friend in health,
Barbie, PhD
TOP COACH! (yes, Rebecca!)

BEFORE: AUGUST 2007

SIX WEEKS LATER, SLIM IN 6 RESULTS.

I lost 11 lbs and was thrilled. Looking back, I look nothing like that today. You have to learn to celebrate the small steps. I did that right off the bat and believe that that's what kept me going.

SEPTEMBER 2007

At least 8 months later, after a round of P90X, P90X Plus and Slim Series. See, change didn't happen overnight! That's 8 months of bringing it hard on the mat and in the kitchen.

APRIL 2008

SEPTEMBER 2008

At this point, I was like, Okay, I'm ready for a six-pac. I had been committed all along, but I was really ready to take it up a notch. My goal was to be a Million Dollar Body monthly winner. I didn't know I'd have to wait til April 2009. :)

Patience is key.

I Won! Miss April 2009. Chalean Extreme did something great for me!

Now, seven months later, I'm getting stronger and leaner. I am finally getting to where I had only once dreamed of being. And I'm only getting better!

TURKEY BURN in NEW YORK CITY with BARBIE!

2009-11-21T09:16:00.003-06:00

Hey, Boys and Girls!

Enjoy your TURKEY, then....

DE-STUFF yourselves and fire up your abs with the latest BeachBody Program REV ABS!

WHEN: Saturday Nov 28, 2009 @ 1:30pm

WHERE: Chelsea Studios
151 west 26th street
New York, NY 10001

COST: FREE!!

Everyone is welcome!

PLEASE RSVP TO me at coachbarbie@gmail.com.

Join us! Don't let the holiday pounds get to you! We won't!

I Almost Ate A Table

2009-11-10T13:01:00.003-06:00

Dear Boys and Girls,

I've gotten pretty good at listening to my body. I know that when I start craving it usually means that it's time to up my calories a bit.

For three weeks, the following meal plan that I previously posted seemed to work perfectly:

breakfast:
1/2 cup dry oats
4 to 6 egg whites

snack:
two rice cakes, no salt
1 teaspoon almond butter on each

lunch:
veggies
4 to 6 ounces of real protein (white meat)

snack:
a tablespoon or two of hummus
veggies

dinner 1:
veggies
4 ounces of chicken

dinner 2:
veggies
4 ounces of chicken

before bed, no later than 10pm:
scoop of whey
water
vitamins
creatine

128 ounces of water.

But sometime last week, maybe it was a week and a half ago, I started feeling hungry. I foolishly blew it off, thinking it was PMS or just me wanting more food. In the back of my mind, I knew that it was time to adjust my diet.

So, within two days, I added a scoop of whey protein to my snacks and upon the recommendation of a friend who is a trainer, I switched to Casein Whey Protein at night. I'm fine now and my body has adjusted just great. I am no longer hungry and all is good in Barbie land.

But it took my body about 3 days to adjust and last Friday night, I found myself ransacking my apartment for junk. I had hit the breaking point. I wanted foooood!! Um, I don't keep any junk in the house, so I ate a rice cake. But truly, that was not enough. So I went out to eat and ordered a quesadilla, which, to be honest, tasted too splurgy, too salty, and too junky. After eating super duper duper clean, not adding any salt to my diet, most commercial/restaurant foods taste too salty and just plain yucky. I ordered a dessert--um, yea, I went for broke--and that, too, tasted too sweet. Yuk. What a wasted cheat meal. The following day wasn't that much better. I just felt kinda hungry and cravy (that's not a word, I know). It took two days of junk to get me back on the right path.

On Monday I vowed to stick to my meal plan and waited patiently for the effects of the extra whey protein to kick in. It did and I'm glad.

I hope I learned my lesson: LISTEN TO YOUR BODY. Hunger is a sign that, duh, you need to eat more, not more junk, but more of the good stuff.

So on with the journey. I am on fire and loving my results. Bring it!

Barbie, PhD

"Go Heavy or Go Home"

2009-11-09T09:18:00.003-06:00

Dear Boys and Girls,

It's the first time in my life that I have guns! Finally, finally, everything is coming into place.

A few thoughts:

A lot of women (most, probably) say that they don't want to lift weights because they are afraid of getting too muscular or too bulky. Barbie's here to give you the skinny on this myth.

This has been said a zillion times by fitness experts, but no one seems to want to listen: It takes A LOT of hard work to build muscle. I have been lifting heavy (heavier than ever) and eating like a Spartan robot (extremely clean and every 2 hours) to be able to see true definition. Lately, when people see me or meet me, they always seem to mention how "tiny" I am.

Do you get it? Lifting heavy does not make you bulky. If you want nice, well-defined muscles, pick up some weights and don't be afraid to push yourself. I wish I had done that earlier. But, you live and learn!

So how come some people tend to bulk up when doing an exercise program, especially a program like P90X?

Back in 2008, I felt that I was turning into a football player while doing P90X and so I switched to Slim in 6 mid-way. In retrospect, P90X was not the culprit, it was my diet. I was eating too much and not enough of the right things. Too many carbs, too many sauces, too many calories. The result? Too much bulk.

See, you do build muscle with Chalean Extreme and P90X and that's a good thing. But if you're not eating clean, you're creating extra padding around those muscles. Boys and girls, I am not a trainer. I'm sure that there's a better, more scientific explanation, but I'm telling you what I have learned from two years of being on this most awesome journey.

The message is always the same and that, too, is a good thing: If you want to see results, you have got to be bring it 5-6 times a week and you have got to eat clean, preferably from the top two tiers of michi's ladder. Plan out your meals. Calculate how much you have to eat to achieve your goals. And don't be afraid to go heavy.

Now, bring it!
Barbie, PhD

Motivation or Commitment?

2009-11-07T14:12:00.006-06:00

Dear Boys and Girls,

The day I found out that I had won the $10,000 for my transformation, I committed to getting my best body ever so I could become a year-end finalist and be eligible for the year-end prize of $25,000. That figure of $25,000 is too abstract to get me out of bed at 4:30am and to have me eating sweet potatoes, oatmeal, and chicken day in and day out.

What I've figured out about myself is that I like to pursue goals and that I'm all about the journey. I am simply loving the pursuit of my best body. To me, the results and the knowledge that I am showing up every day, that I am committed, IS the prize and worth all the sacrifice.

So: How do I stay motivated? It's a question I get all the time.

The truth is, I often don't feel like showing up, but I just show up because I am committed.

At the moment, I do an hour of cardio in the morning and about an hour of resistance training in the afternoon (P90X or Chalean Extreme). That's at least 2 hours a day that I am devoting to my fitness. It's hard to keep the feeling of "Oh, yea, bring it!" twice a day! With so many work-related and life responsibilities, it would be easy for me to come up with 'reasons' to skip a workout or a meal. But because I've committed, because I've set this as my priority, I choose to skip the excuse-making and instead, just schedule my workouts in my calendar. I simply show up.

I truly am enjoying the process, but there are days, like this week, for instance, that I just want a big piece of red-velvet cake or that I want to skip a workout. But when my motivation falters, which it often does, I turn to my commitment for help.

I'm sure I've said this a million times before, but, BeachBody was on to something when they came up with their slogan: DECIDE. COMMIT. SUCCEED.

Bring it!
Barbie, PhD

Ab Patience, Determination, and Commitment Needed

2009-10-22T20:40:00.006-05:00

Dear Boys and Girls,

If I had a penny for every person, man or woman, who writes to me wondering what they did wrong because their abs didn't pop after 90 days...

Some people can get their abs to show with greater ease. I'm not one of them, and neither are most folks.

I've been working out religiously since August 2007, following a very clean diet with the exceptional few days off the wagon and one cheat day a week, and.......FINALLY, FINALLY my abs are beginning to show!

Do you see them? Do you see them? I can hardly believe it!

Ever since my win in September I've stepped it up with my workouts & eating. I have found a whole new level of commitment.

Eating from the top two tiers of Michi's Ladder revolutionized this Barbie's world! Since August 20th, I have lost about 9 lbs. Remember, it took me a whole year to drop 2 pounds with what I know was still a pretty clean diet.

So, what exactly did I cut out?

Dairy. Unless I'm enjoying a cheat meal, I don't touch dairy. I had heard that dairy bloats you, but I didn't really believe it. I still don't really know why, but I can tell you: It's true! I can simply feel the difference. Now, there is dairy in whey protein powder and in Shakeology. But, I no longer drink skim milk and I stay away from my beloved cheese. It was difficult at first, but I'm so over it. I don't miss it.

For protein, I eat mostly chicken, eggs (mostly egg whites), fish, and tofu. I've cut back on veggie burgers and have added in bison burgers. Well, they are still in the freezer, but I plan to add them to my meals.

Sauces. GONE. Completely. I don't think I realized just how much sugar and junk were in cooking sauces.

I've also stopped drinking alcohol, at least til the end of the year. My goal is to be a finalist for the year end contest. To be honest, it would be nice, but really, I'm just really enjoying the experience of taking my body to its maximum potential.

I feel strong and fit. I feel healthy. I feel good. I don't feel deprived. I like it!

My friend Karen joked (I don't think she was joking, actually) that if I tried to feed her what I eat if she were to come to visit, she'd stay in a hotel. I know that my super duper duper clean eating is not for everyone, but I'm not suffering. It's just simplified my life and I am LOVING my results.

I do cardio six days a week, along with 4 days of resistance work (P90X or Chalean Extreme).

The end results: Abs that I am beginning to see and love.

If you want something, set a goal, make a plan, and go for it.

Pure and simple. Go get it.

Bring it!
Barbie, PhD

The BeachBody Community: Great Times at the Game Plan

2009-10-21T13:13:00.016-05:00

Jason Diebold, CEO Carl Deikeler, and me

Dear Boys and Girls,

In the past ten days I've gone from Dallas, to the Tony Horton Fitness Camp in Philly, to my friends and family in New York, to the BeachBody Coaching Game Plan in California, and back to Dallas.

I'm home. Home sweet home, and glad. I had a blast, but my body and mind, as you know, have been hungry for stability and balance.

But, I can't deny it, I feel PUMPED about life and so fortunate to have met (and to continue to meet) so many amazing people on this BeachBody journey.

These were pictures taken at the BeachBody Game Plan. All of these are my coaching friends or folks who work at BeachBody headquarters, many of whom have become friends. It sounds cheesy to say, but it's true: we are truly a BeachBody family.

This is me and Heather, one of the first women I ever coached and who is now a coach.

After two years I finally got to meet MY coach, TheFitDoc, Kevin Kane. I admit, I got a little emotional when I saw him. He's a good man with a good soul.

And here are Jason, Jackie, and Chika fooling around. Jackie and Chika work at BeachBody. Um, I don't know how to rotate the picture!

The two ladies on the right, Breanna and Dolores, are both Success Stories Specialists. They are looking for you!!! If you have had great results, I can put you in contact with them! The lady on the left is a fellow BeachBody customer and coach, Donna.

This is my Jason and his enviable abs!!!

I count Coni as one of my favorite people ever!

Oooh, forgive me, Michael, I'm not good with titles. Michael Niemand is head honcho in marketing and sales, let's say. He's also terrific on stage and I think enjoys wearing silly costumes at BeachBody events. I think he wore a Shakeology costume at the Summit in March. I really enjoy chatting with him about all sorts of stuff, including my my research.

Milan and Kevin Jensen. They are my upline sponsors. Good people and great speakers. Love their voices.

I'm a total geek with glasses, but that's me. I love this pic. We're kind of hams. :) I feel so happy to have met a man who understands and shares my BeachBody passion.

I could post more pics, but I figure that's enough for today. I'm eager to share some of the Philly Camp pictures. Going to camp was fun and just a special experience. It's just really great to spend your time with like-minded people.

So, I'm back and happy to be so. As far as my quest for balance, I've scheduled some dinners and workouts with friends for next week. Learning to balance research, coaching, and play isn't easy, but I am a work in progress, moving in the right direction.

Your friend in fitness,
Barbie, PhD

BeachBody: Real People, Real Results, Real Wins. For Real!

2009-09-26T11:44:00.008-05:00

Dear Boys and Girls,

Yesterday I decided to stop by BeachBody Headquarters during my visit to Santa Monica to say hello to some friends and omg, Paulina Moats handed me a $10,000 check. Um, I knew I had won the quarterly prize in the Million Dollar Body contest, but it was a wild experience to be physically presented with what to me is a giant check and a huge honor.

At that moment it hit me: Holy moly, people really do win these contests and holy moly, the winner is me!

I remember looking at the BeachBody website in awe of people's results and feeling so far away from that myself. Something inside me knew that this time would be different, that this time I would get the weight off for good. Failure was not an option. But, no, I had no idea that I would one day win first $1000 and then $10,000 for my transformation. I had no idea that I would meet Jason through Beachbody, who has played a huge role in helping me take my fitness and coaching to another level. I also had no idea that I would be able to help so many people and make so many friends all over the country and all because of BeachBody.

I am truly honored to be a part of this community. And now, it's time to go on a hike!

Bring it!

Barbie, PhD

COACHING OPPORTUNITY MEETING WEDNESDAY, 9/23, 8pmCT

2009-09-22T20:31:00.001-05:00

Dear Boys and Girls,

A few have expressed interest in attending a coaching opportunity meeting. We hold them every Thursday, but I won't be on that call this week. I am holding an extra one tomorrow for my customers. Here is the info:

1. Please join my meeting, Wednesday, September 23 at 08:00 PM CDT.

https://www1.gotomeeting.com/join/948807024

2. Use your microphone and speakers (VoIP) - a headset is recommended. Or, call in using your telephone.

Dial 914-339-0010

Access Code: 948-807-024

Audio PIN: Shown after joining the meeting

Meeting ID: 948-807-024

To Coaches: WORK WITH THE WILLING

2009-09-22T17:25:00.003-05:00

Dear Boys and Girls Who Coach,

Yesterday I received an email from a coach asking: What do you do when someone tells you that they don't have the self-discipline to work out at home or that they just "can't" eat clean. And if you're trying to build your coaching business, what do you when the person you're trying to talk to just won't listen or will even roll their eyes.

My advice, in short, is: DON'T WASTE YOUR TIME. JUST WORK WITH THE WILLING.

I remember walking down the street on a June day in 2007 feeling miserable and fat. Nothing fit and nothing I had tried seemed to work. My weight had just yo-yo'ed after a stint with the Scarsdale, or should I say, the Starvation Diet. I was desperate; I had even been considering the drug Ally; yes, the one that makes you poop inadvertently. But, frankly, that just wasn't for me.

I was a woman looking for a solution.

That solution came to me that very desperate June day when I spotted my ex-husband and his girlfriend, who used to be at least 20 to 30 pounds heavier and who was sporting skinny jeans. That night, I texted him at least three times to find out the name of the program that she had done. It was P90X.

I ordered the program that very night, even though eventually I decided that Slim in 6 would be a better place for me to start. I was ready for change. I WAS LOOKING FOR A SOLUTION and I WAS WILLING TO COMMIT. I cannot tell you how glad and thankful I am that someone shared this most awesome secret with me, even if it had to be my ex-husband's girl.

I've been coaching for two years now and not a week goes by that I don't receive a heartfelt email from one or several of my customers thanking me for introducing them to and guiding them through a fitness program that has changed their lives.

When I am out and about I talk to folks about BeachBody products and about the coaching opportunity. I know that there are people out there who are looking for a solution and/or an opportunity. Many are looking a solution to their fitness woes and some are looking for ways to earn a little (or a lot) of extra cash in this crappy economy.

But for every person that I talk to who is excited about what BeachBody has to offer and is incredibly thankful that I came along, there are two who will resist ("I prefer the gym" or "I'm too lazy to cook" even though they just said they want to get in shape) and who will, yes, even roll their eyes when I talk about the business opportunity.

People, People, WORK WITH THE WILLING.

I will willingly and eagerly talk to anyone about BeachBody, but I will not beg someone to get physically and/or financially fit. There are too many people out there who DO want my help. My time is better spent working with those who truly want my guidance and who are willing to put in the work.

I once received an email from a guy who wanted to do P90X, but who told me that he had the habit of quitting everything. I tried to encourage him, but after a week, he sent me a two word email: I QUIT. I didn't respond, not because I didn't care, but because I knew that this person was not willing to put in the effort. Had he told me that he was willing to work toward change, that he was committed, but struggling, I would have supported him all the way.

Barbie does not beg and she only works with the willing.

To my customers who put in the sweat and tears, even when the journey feels like a big struggle, i am with you all the way.

To the BeachBody coaches out there who are determined to make this work for them, remember: Rejection goes with the territory, but I can assure you, there is someone out there who is waiting for you to come along to present them with a solution/opportunity that can forever change their lives.

Bring it!
Barbie
http://www.getfitwithbarbie.com