Barbie's BeachBody Results: Down Memory Lane

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!

Will Work For Abs: Barbie's Latest Progress Pics

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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?

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

Day 30 P90X Plus Results. Putting in the Work

As I was putting my groceries away just a few minutes ago, I thought to myself: When you put a half-assed effort into something, you're bound to get half-assed results. These were my thoughts, so please excuse the lack of eloquence.

When it comes to fitness and getting results, if you eat clean (and by clean I mean clean!) and press play six times a week, you are going to get results. Guaranteed. Yes, results will vary, that is for sure and the amount of time it takes to get to your desired destination will also vary from person to person. This doesn't mean you won't get there.

I no longer get annoyed when people attribute my results to genetics. All I have to do is show the nay-sayers my before picture:



The difference is so huge that people often laugh and then apologize, saying that they didn't mean to be rude. Their face of horror or shock always brings me joy. It means I may have proved my point: BeachBody programs work ... if you do.

Attributing great results to genetics, I can't think of a better way to absolve one's self of personal responsibility.

Trust me, it's been a process and a journey and a half. Here's my resume:

--One round of Slim in 6 (Aug-Sept 2007)
--P90X (Sept-Dec 2007)
--P90X Plus (Jan-April 2008)
--Slim Series (April-May 2008)
--P90X (June and July) 1/2 round
--Full round of Slim in 6

(I also regularly work out with different programs such as Turbo Jam, Ten Minute Trainer, Hip Hop Abs, and now Rockin Body.)

Boys and girls, I have WORKED to be where I am. You really can have the body and the life of your dreams, but you have got to be willing to put in the work. Great results don't come to those who slack, and why should they?

With the Slim Spot Eating Clean Challenge this past month, I gave up my weekly cheat snack(s), which I would normally have in addition to my cheat meal (which used to be an all out cheat day).

I honestly didn't think that giving up a few pieces of chocolate here and there would make such a difference. It did.

I am not a machine, despite the nickname that I have lovingly earned. I am committed. I know what I want and I go for it.

I look at my pictures and I can honestly admit: my results have surpassed my wildest expectations.

Where do I go from here? Forward, baby! Where else?

Remember, boys and girls: The Universe Rewards Action. Are you ready to be rewarded?

Bring it!

Barbie, PhD

Are You Overtraining?

Alright, kids, it's time to fess up. I may be on my way to overtraining once again, if I am not already there.

Eager to see even more results, I was ready this morning to step it up with doubles. But, wait, at what cost? The last two times I overtrained--right around the 60-day mark of my previous rounds of P90X--I was out of commission for more than a week. I vowed to not walk down that path again, but, um, I find myself down a very familiar road: I am starting to feel tired, cranky, and am experiencing a loss of appetite. You know there's something wrong when I have to remind myself to eat!

It's time to help myself and help others along the way who may be in a similar situation. I'm turning to the experts for words of wisdom vis a vis overtraining. Normally, I hate to admit it, but I tend to ignore the signs (and warnings from friends) of overtraining. I'm making a commitment right now to listen up and follow through.

Ugh...I really hate being so "wise" sometimes, but I know my body will thank me later.

Bring it!

Barbie, PhD

The following article was taken from www.bodybuilding.com.

By: ISSA

If you think that spending more time in the gym will give you better overall results, think again. Excessive exercising can quickly lead to overtraining, an imbalance between training and recovery. It is common to want to push harder to meet your fitness goals. But be sure that you are doing it correctly. For e.g. lifting heavier weight or adding 15 minutes to your cardio workout, is okay as long as you balance the extra effort with ample rest. Listen to your body.

A common sign of overtraining is lack of motivation. Rather than looking forward to your workouts, you may find it difficult to go to the gym. Other signs include:

• Fatigue
• Muscle soreness
• Stiffness
• Irritability
• Sleep disturbances
• Depression
• Decreased aerobic and strength training performances
• Injury

If you are overtraining, it's best to take some time off. Most avid exercisers are afraid to skip a few days, because they think their performance will decrease, and they will either gain weight or lose muscle mass. But lifting weights everyday won't make you stronger. That is because with strength training, during the workout your muscles actually develop micro tears and it takes them 48 - 72 hours to repair themselves and recover and grow.

Preventing Overtraining In The Gym

Always try to keep your fitness routine at an enjoyable level. When you enjoy your exercise, you will be consistent and benefits will follow. Don't be in a hurry to see results. If it's taken you years to gain weight don't expect to lose it in months. Pushing yourself harder in the gym will only lead to burnout and injury. Weight loss or mass gain will happen in time, which will vary from one person to another. Take your time, and enjoy what you do. Add plenty of cardio variety. Balance your strength training sessions with cardio sessions on the stationary bike, treadmill or the elliptical trainer.

Reduce the volume of your weight workouts. Shorten the amount of time you spend at the gym. That does not mean that you can't vary the intensity while you're there. Variate using more repetitions one week, dropping the weight another week, resting less the next week, so it's never the same. This way you don't have to increase the time or the length of your workout. Whatever change in intensity you make sure you balance it accordingly with ample rest.

DO NOT BE AFRAID TO REST. Rest allows your body, a chance to self-heal, and thereby recover. Proper periodization of your workout is essential. Don't try to do everything everyday, but plan to split your routine according to what is best for you.

It is a common misconception that the fitter you get, the less the time you need to rest. Actually, as your workout gets more advanced, the longer you may need to recover. So set your balance accordingly. Rest combined with proper nutrition and at least 8 hours of sleep per day is an essential guide to recovery. Therapies like massage, etc. can help speed recovery.

Recognizing the signs of overtraining is important. Nothing is insignificant and should not be allowed to go noticed, particularly depression, which can be treated with timely help. 90% of what you can achieve is all in the mind. So don't be afraid to just chill a while and then roar back into your training.

For any questions or comments on this article contact Neesha Maria at fitforlife@rediffmail.com.

A Year Ago Today...

A year ago today, I was sitting in a tiny Paris sublet writing my profile for the Million Dollar Body website. I was fat, but I knew that I had reached rock bottom and that upon returning to the States on July 27th, I would commence my journey back to fitness.

I had ordered P90X back in June, right before my travels, but had been very impressed with what Slim in 6 said it could deliver. Of course, I ordered it. So, I had both P90X and Slim in 6 waiting for me at home. I was ready for the change and anxious for my new life to begin.

I don't remember how I discovered the community forums, but I somehow stumbled upon the "thread" of a group of French-Canadian women who were documenting their journey by sharing their ups and downs and posting their progress pictures weekly.

Their openness and camaraderie were incredible; they kept me coming back each night to catch up on the lives of these women I had never met. But really, it was "Margarita's" progress pictures that gave me the hope that I, too, could achieve similar results.

On July 23, 2007, Margarita (who we now call "Marg") posted her day 1, day 8, and day 15 photos. I was blown away by her rapid progress. How could someone shrink so fast?! It certainly wasn't magic--her daily entries and pictures were proof that it was a process, one that took work and daily commitment.

When I finally began Slim in 6, I continued to check Marg's forum for support, as a "lurker." I don't know why, but I hadn't mustered up the courage to introduce myself. Whenever I would be feeling low-energy, I would visit her thread and the Slim in 6 Photo-Gallery for inspiration. Looking at the progress photos worked each and every time to get my body moving.

Before I knew it, the six weeks were up, and I had lost 11 lbs and over 14 inches. My results were rocking! After a week, I was ready for the X, and I was ready to share my success with others by becoming a coach.

When I started my own forum, Barbie's Slim Spot, I finally went over to thank Margarita, this stranger, for helping me more than she could ever know. Marg says I "rescued" her from a slump, too. After her six weeks of Slim in 6, she had begun to slack in her exercise routine. I was only too happy to return the favor. She went on to do the X with amazing results and is still rocking the X and other BeachBody programs.

In retrospect, I can hardly believe it has already been a year. This morning when I was Bringing It with my workout, I couldn't believe that the body reflected in the mirror was mine.

Happy Anniversary, Barbie, and thank you to Marg and all my BeachBody friends for sharing in this most amazing journey!

Let's keep Bringing It!

Barbie, PhD

Barbie Goes Public With "FitDay"!

Do you know about FitDay?

It's a website where you can create your own account to track your daily food intake. This online tool will not only list the nutritional information for all the foods you eat, it will also create a pie chart, breaking down your carb, protein, and fat intake into percentages.

My aim during phase II of P90X is to maintain a high protein diet that is low in carbs; that is, a 40% protein, 30% carbs, and 30% fat diet. I have to tell you, boys and girls, Barbie thought she had her eating down to a science. Well, she doesn't...yet! Thanks to this easy-to-use tool, I've discovered that I take in a lot more than my daily desired percentage of calories from carbohydrates and fat. Oops.

While I experiment with this most awesome tool, I've decided to make my FitDay Profile public. By clicking on the link below you will be able view my daily food journal online. Yikes, talk about accountability!

http://www.fitday.com/WebFit/PublicJournals.html?Owner=CoachBarbie

I might find that I need to make some modifications as I progress into my P90X program, such as upping my carbohydrate intake. I don't pretend to have it all figured out, but I like the idea of having my readers be part of this journey, a journey that most often requires us to learn as we go.

Bring it!

Barbie, PhD