Monday, April 28, 2014

21 Day Fix: Week One Results

Week One of the 21 Day Fix went pretty great....I had already planned to use Saturday as a cheat day (I know, it's supposed to be a cheat meal, but it was my 1 year wedding anniversary so I splurged).  I ate a 21 Day Fix breakfast, but ate out for lunch and dinner, plus tasted a small slice of our wedding cake.  The other days I stayed 100% on track with eating and the proud of myself, because some(too many)times the weekends are a complete mess of busy-ness and unhealthy food.  I am already obsessed with this program, it's my fav Beachbody program without a doubt!  The meal plan fits me and makes planning easy...the workouts are only 30 minutes & the trainers awesome.  It's really all about finding your 'soulmate' workout and using your enjoyment of the program to keep you on track. :-D 

So what did I learn this week?  Well, check it out: 
1. I 'm ussually a pretty clean eater, but I was definitively over eating on healthy food! I was eating waaaay to many sweet potatoes and brown rice. I was also overeating peanut butter....seriously, at least 3 times what I should be sticking too....Opps!  

2. The containers are NOT really as small as they look at first glance! (Seriously!!) When I first opened up the package I was surprised by the size of the containers. I thought for sure I would be hungry throughout the day, but I have not been! When you poor the containers out on to your plate it's kind of shocking how much was inside that feeling!!  

3. I've learned that a 30 minute workouts each day with just 8 exercises works...and even after doing programs like P90X, I was still SUPER sore from this program.  It's a whole new kind of soreness, in a very good way. hehehe Sitting down and walking up stairs were sometimes very slow processes. ;-)  The buns and thighs were BURNING!!

4. People are always watching, whether they say anything or not.  For example, my hubby said he would not be participating in this program, but after silently watching me after workouts, whine about being sore, show off my less puffy tummy and talk about how awesome it was, he's decided to join me for the rest of the program....Yay!!!  I love having him as a workout buddy!!  ((Just a reminder to be an example for those around you, even if they literally tell you they're not doing it lol)) 

Here are my pics I took the day before starting the 21 Day Fix....

 And here are my Week One Results: ((WOOHOO))

Check out the side by side...I can see a BIG difference, can you? :-)

In regards to weight, I only lost a pound, but that may be due to that fact that it's my 'time of the month.' (Blah!)  Whatever....I'm totally satisfied with this week, I feel better, more energized and I am amped to keep going!! :-)

Week 2 has officially started and I can't wait to see how it goes!!! I will keep you updated on how it's going of course....let me know if you have any questions about the program or any other Beachbody programs....I'd be glad to help you find one that's your "soulmate" program!! 

Saturday, April 26, 2014

A day "Off"-Anniversary Celebration

Today was an awesome day....almost everything went as planned.  I woke up and ate a yummy breakfast, which was 21 Day Fix approved: Green tea, toast, fruit and 2 hard boiled eggs....yummy!!  Then for a snack I had some carrots. After the hubby woke up, we got dressed and headed out for a day (in his words) "all about me." ((He's the best!!)

At that point, my day got exciting and my eating got TOTALLY off track....I planned for this little venture off track, but man is my tummy sorry! hehe To celebrate out 1 year wedding anniversary, the hubs & I had lunch at Cheesecake Factory, then I spent the day shopping at the mall and thrift shops. Let's just say I am ALL stocked up!!

So, as I was saying, we celebrated our wedding anniversary and had such a good time.  Gosh, I can't believe how fast a year flew by!!  So much has changed in a year....we got married, moved in together, bought a house, job changes, I became a Beachbody coach, we both got cars, we went on a TON of road was a GREAT year and a huge learning experience.  I wouldn't trade any of it and I can't wait to see what this new year brings. ((Hopefully a baby....God willing.))  And now, let's look back at some wedding day fun <3 p="">
I was peeking through the curtains watching my hubby arrive at the venue 

The pic we took for our "Thank You" photo albums we gave out to our families.

Our BEAUtiful wedding cake & the cake topper I made.
(My hubby's name is Beau, so I thought a bow on our cake was a must! hehe)

Here we are having cake on our wedding day....

So tonight we capped the day off by eating a piece of the top layer from our wedding cake.  Yeah, when I said I went off track, I wasn't kidding lol  But honestly, my 1 year anniversary only happens ONCE :-)  I'm also glad I did it, because now  have absolutely NO desire to veer off the plan for the rest of the program (or longer....seriously)

I've felt awesome this week with the workout routine & clean eating, but after all the fun and my eating today, I feel crummy and my tummy is in knots. It's also a reminder of how my eating had definitely been off track before doing the 21 Day Fix, because eating out didn't bother me that much, which (I'm guessing) means my body was used to have more processed, unhealthy foods.  I am so excited for tomorrow...not only am I back on the plan, but my husband has decided to join me....yay!!! 

Thursday, April 24, 2014

21 Day Fix: Lower Fix

This workout was tough...when you notice that it's just 4 rounds of 2 movements each round, you think it'll be easy.....Oh, no!! ((Luckily, there's a modifier who uses lower weights, plus someone who uses bands....perfect for every fitness level.)) Watch out though.....some of the movements are done for 50 seconds and then you have to HOLD for the last 10 seconds. When I first saw Autumn show the next move, I would think it was going to be too easy, but the repetition and hold at the end REALLY gets the job done!! Sumo Squats for an entire minutes with weights were SUPER tough! Since you hold weights for a lot of the moves, you end up getting a pretty great arm workout too....Love it!!

After the fourth round, there's even a bonus workout!!! Trust me, you'll feel the burn in your legs for the ENTIRE 30 minutes! My thighs and hips are my 'problem' areas and I think Lower Fix is going to be an awesome way to get those in their best shape yet It also makes me wonder how challenging tomorrow's workout is gonna be....Oh my!!  This program is tough in a different way than any program I've done....I love it.  The meal plan's simple and the workouts are short, sweet and focused....AWESOME!!  

Wednesday, April 23, 2014

21 Day Fix: Upper Fix

Upper Fix was awesome (Sore arms for everyone lol).  It has 2 separate rounds with five workouts in each round--- so you do the five workouts, repeat, and then move onto the second set of 5 workouts. In total, it's a half hour that's jam packed & focused on working your arms, chest, back, shoulders and abs. Make sure you have a yoga mat handy, because most of the second round is done on your back. They show modifications if your use a resistance band instead of weights or just using one arm at a time if you're a beginner.

It's not an high-heart rate workout like the cardio workouts but it SERIOUSLY works you out. I did the workout yesterday and let me just tell yah....I feel it!! Right after, it left me more energized and motivated to keep going. Autumn's an awesome trainer. During the workout she says "you can do anything for 60 seconds"...(Umm, I don't know about that lol).  Luckily this workout seems to be building up my stamina...Yay!!

Tonight is Lower Fix! Get ready to feel that burn (again)! Woot, woot! 

Tuesday, April 22, 2014

21 Day Fix: Meal Plan Breakdown

Sooo the 21 Day Fix isn't JUST focused on working's also has a HUGE focus on, not only, eating healthy, but eating the correct portions of healthy food. It comes with your workout DVDs and a booklet that explains the entire meal plan along with some awesome color-coded, portion controlled containers. (Love that!!)

The meal plan is about 40% carbs, 30% protein, and 30% fat, which helps you lose weight while also fueling your body for some added energy. You can follow the plan for the 21 days and then she explains how you can choose to continue the plan after the 21 days are complete. (There's a formula to calculate calories for both.....during and after the initial 21 days.)

We've all seen the little shortcuts that show how you can "estimate" portion sizes using your hands, like this:
But honestly..... how often do we really even follow it and everyones hands are different sizes, so how can it really be accurate??!! Plus, using food scales can be unhandy and just add additional time to your food prep process. The containers that come with the 21 Day Fix simply take all the guess work out of portion control and also help adjust your eyes to what the proper portions of each food really look like. They say abs are made in the kitchen... it's 80% food and 20% exercise. As someone who has never had defined abs (Never!), I'm willing to try this out, FOR REAL! ((Especially since having abs is one of my ultimate goals)) This programs designed to give you a few splurges that we sometimes need during the chocolate, a glass of wine, whatever... it's all about learning to re-train your brain to not expect those splurges ALL the time (like an after dinner dessert). It's all about moderation.

When I read through the meal plan for the first time, I was a bit overwhelmed, but after reading through everything it's actually super simple. There's a formula in the booklet that will help you determine your daily calorie target, which helps you to determine how many servings of each container you are allowed each day. I will give you a quick overview so you have an idea of what's going on here...

I'm in the 1,200-1,499 calorie range (which is the lowest range), therefore, I am allowed each of the following in one day...
3 Green Containers (veggies)
2 Purple Containers (fruits)
4 Red Containers (protein - note that a scoop/packet of Shakeology counts as 1 red container, and then you need to take whatever you add to it beyond water/ice into account)
2 Yellow Containers (starch/grain) 
1 Blue Container (healthy fats --- includes things like avocado and a variety of nuts and cheeses)
1 Orange Container (seeds/21 Day Fix dressings)
2 Teaspoons (a variety of nut butters and oils --- note: a teaspoon is not included in the package)
Here's how I've been spreading my containers out through the day:

(Plus 2 teaspoons of PB as an after workout snack)

Here's an example of what I ate monday:
Breakfast: 2 hard boiled eggs, oatmeal and grapes
Snack: Sweet peppers & hummus
Lunch: Sallad with a grilled chicken breast
Snack: Vanilla Shakeology & a small banana
Dinner: Chicken, mixed veggies and 1/3 of a baked potato
After workout snack: 2 teaspoons of peanut butter

There's also a page in the meal plan that explains all of the approved items that go into each container and they're listed from top (best choice) to the bottom. So essentially to see the best results, Autumn suggests that you pick items that are higher on the list. There's a list of seasonings that you can use as much as you'd. There's also dressings recipes, which account as an orange container. If you want to splurge one day, then you can put milk in your Shakeology up to 3 times a week, but make sure to switch out a yellow container each time you use it. This meal plan really gives you a TON of options.

I have new challenge groups starting every 2 weeks, so if this sounds like something you would also like to try, feel free to reach out to me on the blog or via email. I'd love to work with you as you journey toward better health & fitness. :-D

Monday, April 21, 2014

Starting the 21 Day Fix: Day One's Done!!

My official first day of the 21 Day Fix is finally here! I can't tell you how excited I am to complete this program and share everything I learn about it along the way. This weekend I was busy planning and prepping and I'm so ready to see what the next 21 days will bring! My goal? To be beach by the time my hubby and I head to Maine at the end of May to celebrate our wedding anniversary. 

Prepping meals takes a bit of time to get organized, but once you start every thing falls right into place. I am following the 1200-1499 calorie meal guide. How is this calculated? Well....check it out:

  • Take your current weight in pounds x11= your caloric baseline
  • Your caloric baseline + 400 (fix calorie burn) = your caloric needs
  • Your caloric needs - 750 (caloric deficit) = your calorie target

Once you have figured out what your target calories are for the day, then you'll follow the guide that will give you the correct amount of containers for you to use each day. Despite how small the containers seem, it's a good amount of food. You will not be hungry!  (I know I haven't been today!)

The workouts are super intense too! ((I was seriously the sweatiest I've been in a LOOONG time!)) Today was Total Body Cardio Fix. I did not expect to feel so hot and pumped when I was finished!  Starting a new program is always so matter where I'm at n my journey, somehow I always feel out of shape. lol  I'm never disappointed with any of the Beachbody programs I do. ((Seriously!))

For the next 21 Days my workouts will consist of: 

  • Monday - Total Body Cardio Fix
  • Tuesday -Upper Fix
  • Wednesday - Lower Fix or Barre Legs
  • Thursday - Pilates Fix or Flat Abs Fix
  • Friday - Cardio Fix
  • Saturday - Dirty 30
  • Sunday - Yoga Fix
This is done for two weeks. Starting Day 15 you can push with doubles workouts to finish the week 

Those workouts are:

  • Total Body Cardio Fix and Pilates Fix
  • Upper Fix and Cardio Fix
  • Lower Fix and 10 Minute Fix for Abs
  • Pilates Fix and Total Body Cardio Fix
  • Dirty 30 and Pilates
  • Yoga Fix

The second workouts should be done at different times of the day and will help rev up your metabolism, burn more calories and bring you closer to reaching your goal.

On April 28th, I'm starting a 21 day challenge group to encourage and motivate my team and YOU. I just know my group is on going to be on fire right now and I'd LOVE for you to be part of it. If you would like to reserve your spot in the upcoming 21 Day Fix group fill out this application or email me!

Saturday, April 19, 2014

What's the difference between a dream and a goal?

So, what is the difference between a dream and a goal? Goals are....
Specific-->Being rich is a dream. Making net worth is a goal.
Actionable-->Winning the lotery is a dream. Winning a marathon is a goal.

Make a list of all your CRAZY, BIG dreams.  Then take that list and make them more specific...drill down when, where, how, etc.  The process of making them specific and actionable brings them from a dream that could happen by change to a goal that you can accomplish by following a plan you've created. 

Don't live your aspirations to chance....turn your dreams into goals and then go GET 'EM!! 

Saturday, April 12, 2014

Need something fun to do tomorrow-->> Beachbody's Super Sunday

If you're anything like me, Sundays usually mean grocery shopping, laundry and lots of laziness. lol  but sometimes fun events come up that you just CAN'T miss out on!!!  Well, there's one such event tomorrow.....Dallas's Super Sunday Beachbody event.

I'll be there and i'd love to see you there too.  Tickets for Beachbody coaches are $15 at the door.  Also, remember to bring canned goods to donate to charity.  The evening will include fun trainings to help you build your business along with an awesome PiYo workout.

Message me on Facebook for more information!! :-D

Thursday, April 10, 2014

Beachbody Power Hour Checklist

Do you want to grow a successful Beachbody business, but are short on time during the week?  If you have an hour to spare each day, then that's enough time to focus on some important business building activities that will help to move your team forward.

Try setting a timer for one hour, don't look at Facebook notifications....just focus on going through each item on the checklist and tackling it one by one.  If you stick to the basics and really use your time efficiently, that hour of activity can make a HUGE impact.

Tuesday, April 8, 2014

Beachbody: Join Team Bombshell Evolution

If you believe YOU have what it takes to become a Coach and are looking for something that both challenges you as a leader and gives you the ability to help change lives all while creating the life of you've dreamed of....

This IS a life changing opportunity to get in the best shape of your life while also helping others reach their own goals. I am so thankful for P90X and Beachbody...without them I'd still be unhappy with my weight and totally uncomfortable in my own skin.

If you are interested in learning more about this awesome opportunity, please fill out the Bombshell Evolution Coaching form!  I would LOVE to help you start building your own business!

Monday, April 7, 2014

Beachbody Success Story- Tracee B.

My favorite part of being a Beachbody Coach is watching others participate in Challenge Groups and succeed while I get to play a small part in their journey. They totally inspire me!! Through my challengers, I've learned to dream BIGGER, try harder and never give up. Don't underestimate taking that first leap of faith to better yourself. We all come from different backgrounds and walks of life. I may not know what your specific obstacles or challenges are, but I encourage you to invest in yourself and what how it affects those around you in a powerful way. Shine bright like a diamond! You owe it to yourself!

Check out Tracee B.'s awesome transformation.  She committed to doing the 21 Day Fix....21 days of exercising and eating clean...and she accomplished there AMAZING results just in the first 2 weeks of the challenge:

I can't wait to see her final results for Day 21!!  Click here to learn more about the 21 Day Fix!

PS: My next coach training group starts on April 28th!  If you or anyone you know is interested in creating a business from home and join our team please forward them to this blog post or fill out this application. Our team is growing like CRAZY and I am so excited about where we are headed over the next year!! Now's the time to take a leap of faith and join in.  

Sunday, April 6, 2014

Decide. Commit. Succeed. Make it a mantra!

Have you ever heard of self-fulfilling prophecy?  Basically, speaking positivity into your life brings positivity.  I think Mark Yarnell said it best when he said, "If we can't picture ourselves in a positive future, we may never get there."

So take a few minutes today and think about what you'd like to see in your future. Then come up with a short phrase to go along with it.  For example, my goal is to make a certain income level that will allow my family to be financially free, so I came up with this mantra:

I am financially free and am able to choose how I spend my time.

Once you have your mantra, write it down and post it somewhere you can see it EVERYDAY!  Say it to yourself a few times a day and be confident in it.  As silly as it seems at first, focusing on a positive phrase will keep your thoughts positive.  It's so much easier to accomplish your goals when you're in a positive frame of mind.

Friday, April 4, 2014

Team Cup Prizes and little blessings galore!!

I was soooo excited when I came home from work to these little prizes that my team and I worked so hard for during Beachbody's Team Cup challenge in February.  I officially hit emerald...added 4 coaches to my team and even qualified for awesome prizes. Seriously, Beachbody gives so many opportunities beyond just earning extra income....just the friendships alone making becoming a part of this business worth it!!

Here are the prizes I got so far...A beach body blanket and football.  We also earned a cooler, which should arrive in a few weeks.  Perfect prizes for spring and summer!!

I just can NOT get enough of all there is going on.  If that wasn't enough to get me motivated, my team also helped me earn that ALL EXPENSE PAID trip to Pittsburgh for a retreat weekend with a ton of my fellow coaches.  It's like every month there's a new incentive to succeed and not only succeed, but kick it up a notch and aim for more.  Love that!!!  

Around Christimas time, my boss even sent me a present....that adorable little silver Kate Spade trinket.  So sweet!!!  Then at the retreat she gave EVERYONE adorable journals to track their activities and keep notes.  I seriously use mine everyday.  

What 9-5 job would offer prizes, free trips and sweet gifts for essentially doing your job?  Yeah, I'm pretty sure most would be like "Umm, that's why we pay you that little paycheck lady."  lol So thanks Beachbody for motivating me to be a leader, be my best and help everyone around me by encouraging them and passing on the positivity. Go Team Bombshell Evolution.