Expert Access Radio: Oct.27, 2013 Jay McKeever and Lorii Myers

I will be joining Jay McKeever on 55KRC.com - The Talk Station this Sunday, Oct 27th, 2013 to talk about my newest book, NO EXCUSES and to share how we can exercise our minds and bodies to achieve greater things in life. Expert Access Radio airs every Sunday 4:00-5:00 EST

55KRC.com  Sunday Oct.27, 2013 from 4:00-5:00 EST

Link:  http://expertaccess.cincom.com/2013/10/motivation-for-a-fit-mind-and-body/

AUGUST 15, 2013 - GET YOUR FREE KINDLE DOWNLOAD OF NO EXCUSES

NO EXCUSES

by 25 Time Award Winning Author Lorii Myers

Free kindle download Thursday August 15th, 2013

Tell everyone you think may be interested!!!

Lorii's books on goodreads!

Lorii's bookshelf: read

Targeting Success, Develop the Right Business Attitude to be Successful in the Workplace

by Lorii Myers

Make It Happen, A Healthy, Competitive Approach to Achieving Personal Success

by Lorii Myers

No Excuses, The Fit Mind-Fit Body Strategy Book

by Lorii Myers

Book Giveaway Announcement - TIME IS RUNNING OUT!!!

Goodreads Book Giveaway

No Excuses, The Fit Mind-Fit Body Strategy Book

by Lorii Myers

Giveaway ends July 31, 2013.

See the giveaway details at Goodreads.

Enter to win

Crush those excuses and expand your mind.

Don't make excuses for why you're not doing what you have already deemed critical to your success.

by Lorii Myers

3 Off the Tee:  No Excuses

The Fit Mind-Fit Body

Strategy Book

by Lorii Myers

(Copyright 2013)

Celebrate your life.

Live in the present, but live for the future.

by Lorii Myers

3 Off the Tee:  No Excuses

The Fit Mind-Fit Body

Strategy Book

by Lorii Myers

(Copyright 2013)

Expect to succeed!

When we watch pro golfers, we expect them to play well, to make the shots we know we can’t, and to be entertaining. Their expectation, however, is very different. They expect to succeed!

3 Off the Tee:  No Excuses

The Fit Mind-Fit Body

Strategy Book

by Lorii Myers

(Copyright 2013)

The Mind Body Achievement Connection is introduced in Lorii's latest book!

You must be grounded to take flight.

3 Off the Tee:  No Excuses

The Fit Mind-Fit Body

Strategy Book

by Lorii Myers

(Copyright 2013)

No Excuses... The Book, is coming soon...

Extend beyond your preconceived limits!

Weight loss challenge time again!

So, I have just started a weight loss challenge.

You pay in $500.00 and commit to losing 10% of your total current weight.  Then you earn back $50.00 for every 1% of weight lost.  If you don't earn back all of your $ by the end of the competition, those who lose the full 10% split whatever amount remains.

There are also two bonus prizes for most inches lost and biggest % lost.

For me, this should land me back at a what I weighed when I was twelve!  YIKES

But it all begins today -- I am counting my calories -- I am wearing my Vibram Five Finger Shoes -- and I am sitting on an exercise ball instead of an office chair. 

Tonight I am working out with Jillian Michaels and then lifting weights.  Taebo and treadmill tomorrow! 

I cannot resist a challenge and I intend to win!  GAME ON!!!  WOOHOOO!

RANDOM APPS ON RACLETTE

We had a crazy Winter Holiday Season this year.  It seems like everyone we know had either a Christmas party, a Pre-New Years Party, or a New Years Party.  There were even After Parties.  Very kewl.

New Years Eve however stands out in my mind.  We had an intimate quiet dinner with close friends just outside of town.  Their house sits high on a hill overlooking a valley.  Secluded and surrounded by tall snow laden trees it was a perfect backdrop for an amazing night.

They have a Muskoka room.  Have you seen these?  It's a separate room actually attached to the house but you have to go outside and walk down a short path to enter -- it's like having your cottage a few steps away from your house.

Once inside, the walls of glass and floor to ceiling fireplace set the tone -- relaxation -- a great place to chill out.

So, here we are, on New Years Eve, sipping wine by the fire, relaxing, and then our friends bring in a Raclette to cook some appetisers.  I had seen these in Banff  years ago and had gone out trying to buy one but couldn't find them anywhere.  Now they appear to be everywhere.  A Raclette is a compact indoor grill -- a fondue alternate -- no messy oil and its hot in seconds!

We had scallops, shrimp, cheeses, and assorted thinly sliced colourful vegetables accompanied by some fine bottles of wine and it was great.

I, of course knowing that I was to start my "No Excuses" fitness regime soon. was totally intrigued with the Raclette and headed out to buy one on boxing day.  A few days later my husband and I cooked an amazing Raclette meal -- tuna, calamari, veg, etc. -- very healthy.  And then last night we had friends come to visit from Toronto and they cooked a feast on the Raclette.  Again, very healthy!

Did you catch that? -- our friends came to visit and they made dinner.  Pretty great friends I think! lol

Anyway, to wrap up here, Raclettes are inexpensive, quick, and fun.  Even when counting calories like I am right now, you can throw together a healthy low cal meal in minutes!

Looking for the best Raclette App!  Comment and share!!!

SKINNY KID SYNDRONE

I was always a skinny kid growing up and I had a barrage of nicknames... Beanpole, Stick, Whip!

As a kid, I was tall for my age and I could run fast.  I think sometimes being able to run fast is mandatory when you have two older brothers as I did.

In public school I played soccer and skated in my older brothers skates.  In middle school I played volleyball, and I loved sprinting, high hurdles, and long jump.  Later, in high school I ran track for a bit and used to row our around in our old aluminum fishing boat at the cottage for hours.

It wasn't until I started college at seventeen that it finally dawned on me just how scrawny I was.  And that, I didn't like it.  So I took up lifting weights -- not like serious body building -- I just wanted to build some muscle and in my mind at the time -- look normal!

Well, blast forward and as the years pass I go through a series of full on intensive get-in-shape regimens, not unlike this one, and get in shape.  I'm talking about commitments that lasted well over a year where I worked out four to six hours a week.  It worked for me -- whenever my weight started to rise I would put my brakes on and pay attention.

But then a few more years passed and imagine my dilemma when one day after a few months of raw denial, stretchy skinny jeans (yeah go figure) and a heaping pile of excuses, the skinny kid in me noticed that she was fraying the thigh and crotchal area of her "skinny pants."

In absolute horror I screamed,"NOOOOOOOOOOOO!"

Can this happen to a skinny kid?  It just seems so wrong!!!

Thus I am on the No Excuses get-in-shape plan now!  Am I motivated?  I'm a-frayed so!

When do you put your brakes on?  You know, that point when you  think... Woooooooo... It's time!

WHY TAE BO

One of my exercises of choice in this project is Tae Bo with Billy Blanks.

Why you ask?  It's fast paced, there is a lot of flexibility training for your core, it's intense and challenging, and there are no squats.  Squats over the years have left me with knees that emit a high pitched ear piercing crunching sound.  It's so loud that people look at me like I need oiling.  Geesh!

As one of my "No Excuses" project objectives outside of losing weight is increasing my club head speed in my golf swing, I am using Tae Bo to increase my core flex.  Then by adding weight lifting today, I am focusing on my biceps, triceps, lats, and abs to increase my upper strength.  That's the plan!

Has anyone out there tried Tae Bo?  What is your favorite cardio exercise?

BODY FAT %

My original plan included a goal of reducing my body fat percentage to less than 10 percent.  I have done this before.  I got as low as 8 percent a few years back but it took an extreme diet combined with six hours of cardio and weights a week for an entire year.  I met with a personal trainer once a month and my body fat was calculated using calipers strategically placed all over my body.

Last night I decided that I had better find simple mathematical way to determine my body fat percentage as I am not going to a gym and I am not using a personal trainer.  Not at this point anyway. 

Right now it's all me ... in the basement with exercise DVDs, a treadmill, and weights.  Oh, and most importantly......... NO EXCUSES!

So after sleuthing the net for an hour and testing out the many online calculators I found that the two main calculators gave two very opposite results.  One indicated that my body fat percentage was 29.59 % and the other 35.58.

Okay, okay, now before you break up laughing at me attempting to hit the less than 10% mark let me also add that using the same calculators to achieve my goal I would have to weigh in at 97 and 77 pounds respectively.  Hmmm ....  I'm 5'4'' and uuuuhhh that's not gonna work.  I'm shooting for buff, stealth, strong, and ripped. 

So I am still up in the air on this one.  Anyone have any ideas?  I would really love an easy to calculate, useful formula. 

This is a work in process!  Keep thinking!!!  What do you do to gauge your fitness successes?

BMR

Okay, so I am back to work and the No Excuses Project begins.

I am using my BMR (Basal Metabolic Rate) to calculate my daily caloric intake for week one.  (This will be reasonably accurate for most of us middle of the road types and is not recommended if you are extremely buff or extremely overweight).

The BMR calculates the volume of calories your body would burn if you stayed in bed all day.  By using my BMR as my total calories consumed daily, I will jump-start my diet in week one.

Here is the calculation:
Women:  655 + (4.35 x Weight in Pounds) + (4.7 x Height in Inches) - (4.7 x Age in Years) = BMR
Men:  66 + (6.23 x Weight in Pounds) + (12.7 x Height in Inches) - (6.8 x Age in Years) = BMR