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Your BMR (Basal Metabolic Rate) is the amount of calories you need at a resting state. There are many factors that determine it, some of which you can change (body weight, exercise, body fat %) and some you cannot change like your age. Did you know that abrupt calorie-reduction or starvation can dramatically reduce BMR by up to 30 percent. Restrictive low-calorie weight loss diets may cause your BMR to drop as much as 20%. The American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 per day for men.

There is a formula called the Haris Benedict Equation that will allow you to calculate your calorie needs. An easier way to to use an online BMR calculator that calculates it for you or feel free to contact me and I can help you figure yours out.

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After finishing INSANITY I wasn't sure which program to follow it up with. My husband and I decided to commit to Rev Abs. For the last 45 days we have been enjoying this program. I believe the name is somewhat deceiving because though it does target your abdominal muscles with each move it really is a full body workout. The workouts incorporate both cardio and strength and I am enjoying using free weights to increase my strength and muscle tone. I find Brett Hoebel to be motivating and fun and I can tell he has a passion for what he does. He has some unique moves that are very effective and it is nice to be able to try something new. I am looking forward to what the next 45 days of the program holds and to continue to see my positive transformation.

It is the start of the new year, which is of course a great reason to set new goals and personal challenges. I would have to say this is probably the most excited I have ever been for January 1st. I feel like things I have been learning over the last 12 months have prepared me mentally to challenge myself to become a No Limits person. I have been improving my mental clarity and focusing on positive thinking, and improving my health and fitness. All of those things combined have improved my inner confidence and there is an actual excitement burning within. I have more of a desire than ever to help others reach their fitness goals. I realize all of the other aspects of life that are affected by our health and body image. Here are the things I have committed to for the month of January:

1) Chalene Johnson's 30 day Master Organization Challenge - which will help me to define my values, set priorities and goals and maintain a daily to do list.

2) Insanity month 2- finish the last month of the Insanity workout program

3) 2011 Fitness Kick Off Challenge - I have challenged friends and family via facebook to commit to working out 30 minutes a day for 20 out of the 31 days of January.

4) De-Cluttering - My husband and I have been working to rid our house of clutter which has allowed for better organization. This has been somewhat challenging with a 3 and 1 year old, but we know this is good for them to learn as well.

5) Grow my Team Beachbody Business- This is an ongoing goal...I realize how being a fitness coach can help others with accountability, personal development and also lead to financial freedom. I want to find the people who are looking for those very things and help to guide and encourage them to be all they can.