Health and Fitness Plan for The New Year

I can't believe that the Holidays are over already! Where did the time go!  2014 literally flew by in the blink of an eye.  I have officially finished Round 2 of 21 Day Fix albeit injured but done. 

I am currently doing the the Ultimate Reset.  I am SUPER EXCITED about this new Challenge Group!  Not only because my groups have been so successful, but because it’s the beginning of the New Year!  And I I have been over here brainstorming new ways to provide support and accountability to my customers!  I'm working on a brand new series of Mindset Videos, of daily tips, recipes, motivation and accountability for you!  

I am going to kick off a brand new group on Monday January 19th 2015!!!!!  

As I am sitting here thinking about this group and the new year I remember my days when I used to workout in the gym.  All the newbies would flood the gym in January taking up all the good machines for the first few weeks of the month and then by February 1st its back to the same as it was the rest of the year! WHY IS THAT????  I would start out strong, but then I wouldn't know what I was doing or if what I was doing was going to produce results, I would workout and then go home and eat my little heart out.  Or it was ALL OR NOTHING eat rabbit food and suffer, workout for endless hours in the gym.  I surely have worked out enough, I know what I need to do!  

However, I didn't really get the concept of clean eating and then when I worked out for a few weeks and didn't see results I got frustrated and did a little emotional eating to calm my frustrations!  Quite honestly I was literally undoing everything I had done in the gym and then some.  I would meet with the personal trainer get my customized program and then I was off on my own to do it!  But that personal trainer wasn't checking in on me to see if I was eating correctly or if my program needed tweaked.   Or when I started GAINING (ugh -- yes gaining weight) he couldn’t explain why that might be happening to motivate me to keep going!  It was a 1 and done type of deal.  I felt like fitness and nutrition had to be this punishment cycle and I MUST just not be strong enough to have my goal body.  It was a vicious cycle. So, like most people, I threw in the towel and went back to my old ways swearing that I was meant to be out of shape forever and that my body was genetically predisposed carrying all this weight on my hips and thighs.

In reality, I didn't know that it takes longer than 2 weeks to get your goal body.  I didn't realize that 80% of my results came from my nutrition and low fat was the only way to go!  

So, when I joined a challenge group I was because I just KNEW there had to be a better way.  I had to accept that I DIDN’T know everything and maybe I could learn more.   I still believed the only way to get results was by going to the gym, eating rabbit food and sticking to a grueling workout regime.  But at that point I was willing to try ANYTHING to feel comfortable in my skin again.

What I learned after 90 days of a challenge group, P90X, Shakeology and clean eating is this:

1.  80% of your results come from your nutrition.  You can cardio yourself to death and see no change if you continue to have poor eating habits.

2.  SUPPORT & ACCOUNTABILITY is what made me succeed!  Having an accountability group to check in daily with is what was the game changer for me.  At any given time I could make a post in the closed group regarding my daily struggles and someone would give me either a tip, suggestion, lift me up or love on me so that I didn't quit.  I felt a sense of peace knowing that I wasn't the only one struggling during certain weeks.  I wasn't the only one that didn't feel their body wasn't changing fast enough; it was nice to know that my food cravings and my daily struggles were NORMAL!!!  I was not alone!  We were all in this together.  I made some of my best friends through my challenge groups and over time my mindset changed, my body changed and I finally was a success story!

3. I need a system:  I am the type of person that needs a schedule to follow, a meal plan to duplicate and proven results for me to believe!  I am not the type of person that can make up my own program.  I want to know that if I do X,Y and Z I will get the results of those in the infomercial.  I love that every Beachbody Fitness Program comes with a nutrition guide to help me eat for the workout I am doing!  I love that Beachbody has the awesome food storage containers so that I am eating the right amount of food each day.  It truly takes the guesswork out of my nutrition. This is THE HARDEST thing to change and Beachbody does an AMAZING JOB at tackling that with ease!

4.  Shakeology is not a protein shake or a weight loss shake or a temporary fix.  I will be honest, I was skeptic!  I have used many a protein shake or meal replacement before Shakeology.  I was very aware of what some of those shakes did or didn’t do.  I didn't see the value or the investment in another shake as completely necessary.   But I gave it 30 days and much to my surprise I had MORE energy, I didn't have my mid afternoon slump, I had LESS cravings for sweets and I was staying on track because it was 1 meal each day I didn't have to think about.  It was quick, convenient, easy to grab and go and I was having more success with my nutrition because if I was out and about instead of grabbing fast food I had my shake.  If I was running late in the morning instead of a coffee and a breakfast sandwich at Starbuck’s it was Shakeology!  I was saving myself from all the little things that previously threw me off including a LOAD OF $MONEY$!

Plus it was nutrition that I wasn't getting before.  I was healthier, I performed better with my workouts and now it's has REPLACED my daily multivitamin. Truly my mindset has changed to a health shake and never a weight loss or protein shake!

5.  Lastly Challenge groups are my way to stay accountable. As a Coach, I am just as accountable to myself as I am to my challengers.  As a Coach I stay on track because I know I am leading by example.  I know that because I am out here leading the way I get to every single day inspire others to make a change in their lives.  I get to PAY IT FORWARD! When I started coaching, almost 8 months ago my goal was to help 1 person feel the same way I did when I achieved my results.  This is my WHY and driving force to continue leading the way with the very best fitness and nutrition programs I can offer!!!!

So here is the scoop!  I'm starting a 30 Day fitness support and accountability group through my online Facebook private page.  

The requirements are this:

You make me your coach by going to my site HERE and creating a free profile, which makes me your COACH!  

You contact me by completing the application below OR messaging me on Facebook to reserve your spot in the group.

Together we decide what fitness program will best meet your needs.  You are required to do a Beachbody Fitness program{I will help you make the decision as to what fits you best}

You are required to replace Shakeology with 1 meal each day for the very best results.  My goal is to teach you how to plan and prepare the other meals of the day so that you get the results you are looking for.  At the end of the 30 days the choice is yours to continue with Shakeology or not!

You must check in daily to the closed online group to rate your day, be accountable and engage in the group discussion of the day.

That's it!  You get to workout in your own home but be connected to me 24/7 for support, fitness, recipes, nutrition and tips!

I am committed to helping you get the very best results possible!  Are you ready to rock it?!?!  

Peppermint Mocha Shakeology

Prepare: Mechanics of Meal Prep- You and the Kids

Meal preparation is something that I have to boiled down to a science.

  Everyone does it a little differently and I don't think any one way is right. What works for YOU is what is right. 

For instance, I purchase all my groceries  on Sunday and usually do most of my cooking for my families lunches and snacks on that day.  I make sure I have available healthy foods so we can plan dinners day to day.  Others like to shop for only a few days at a time and prepare on the fly.  Our household doesn't allow for that luxury so I need to make sure we get the bulk of he cooking done on Sunday. We are so busy during the week, I need to be able to just throw things in lunch bags and go. The more prepped they are the better.  It not only helps me to stay on track. But it also gives the kids more healthy options than picking lots of over-processed crackers and chips out of the cupboards.   


Now I'm not hating on convenience foods. My family surely has used them in the past and leaned on them a lot.  I just changed my definition of convenience food a bit. I would rather pay a little extra to get some pre-cut veggies or fruit if needed.  (Cut apples or pineapple.) Versus boxed graham crackers and chips. I always make sure there is a "dip" of some sort that is either a healthy fat (hummus) or fat/protein (peanut butter). My daughter is really sensitive to sugar and if she has too much we have issues and if she doesn't have enough.... you get the picture.   so having some of theses easy to grab items around makes a big difference to how the week runs.

I also have been known to pickup these Perdue chicken cuts ready to go if we are in a crunch and I need a protein source for my salads or with my steamed veggies.  

Lately I've been leaning more towards white fish, Tilapia, Cod etc... but sometimes you need to do what is faster and make the best, healthy decisions.  

I also may bake a turkey breast for the week.  I can cut it up for sandwiches or use it for lunches as well.  

For the kiddos, they are fans of tuna also, so cutting up celery and shredding carrots to mix in there is a great option to give them added veggies and satisfy "crunch" without salty chips and processed snacks.  I really try to limit those in the house simply because they cause more issues and move us farther away from having the kids explore other options. 

Finally one of my newest kid favorites... 

Each tube has 40-50% less sugar than the leading tube yogurt with over twice the protein.  No artificial sweeteners, colors or preservatives.  We have taken to putting them in the freezer and the kids like them as a frozen yogurt snack. 

You need to do what works for your family and take it in small steps.  It's never a long term success if you just sweep the cupboards clean and turn it into a punishment for everyone.  Take it one day at a time and start making better choices and it will compound and you'll see some really positive changes! 

New Coach Training Opportunity!

21 Day Fix Results & Reveiw

Here we go! Not going to lie, I totally underestimated little Autumn Calabrese!  Now I take my hat off to her!  She is Queen where I was SURE Tony Horton was King.  Don't get me wrong I LOVE my P90X and P90X3 but holy moly Autumn kicked it up a notch.

Now don't get me wrong all levels can do 21 Day Fix and that is what blew my mind.  I mean, I'm a P90X, X3 grad!  I did 6 months of intense workouts.  How could this 30 minute program rock my world in 21 days?  Well it did!  That is the beauty of this program, weather you need to modify and follow Kat, and believe me I had my days where Kat and I were BFF's.  Or if you have a great day and you power thru.  You can make it as easy or challenging as you need.

You be the judge....

I have never had the abdominal definition like this EVER in my life.  Hands down this was a game changer for me! I am proud of my entire transformation journey.  I will say that I would NEVER have believed the 21 Day Fix could have gained results like I did in literally 21 days, and 30 minutes a day.  In less time that it takes to watch a sitcom my workout was done.  

Workouts

I was sweating my butt off day one when I had  to power thru Total Body Cardio, those Surrenders toasted by backside.  And the Planks... I didn't think you could find a way to get more of them in there.  well you can.   The basic program is broken into 3 weeks as you can see from the calendar above.  The last week you have the options to do the doubles or 2 workouts per day vs. one.  The workouts are set up in a very prescribed program to allow you rest and recovery days.  

It can be VERY tempting to do 2 workouts in one day during the entire program!  I really discourage that strategy, the program nutrition is set up in a way that you get what you need for the work you are doing.  Doing more doesn't always equal better results.  

Nutrition

The nutrition isn't weird or boring either.  The best thing about my Accountability Groups is sharing recipes. I will say that the nutrition piece is key to the program and results without question. But it does NOT have to be boring and tasteless. This is not a diet, its a new way of life.  When you really dive in and experience it fully you learn so much.  As well as what you really need to fuel your body versus what (emotionally) you are telling yourself you need. 

Click Here for More Information!

The plan makes it easy to track what you need.  And I say "track what you need" because so many of us do not get enough protein or complex carbohydrates (veggies).  So without weighing food it gives you a great visual of how you should eat at each meal. It does so with these great containers.  Based on your baseline starting weight you calculate very simply how many containers you get per day of each color.   I share shopping tips and meal plans for the week so every Challenger is set up for success moving into the program.  We usually keep it pretty simple to start so you don't get overwhelmed and choose from the approved foods lists, food you enjoy.  That is KEY!  If you don't enjoy it, you won't stick to it PERIOD. 

I have learned so much, and I really thought I was well versed in my own nutrition.  I am SO excited to start Round 2 today and see where I land in 21 days!  30 minutes is such a small time investment in your health and quality of life.  Everyone wants to fit into a dress or jeans that used to be tight on them.  I'm telling you, in as little as 21Days you will see results that will drive you to keep going!  That is what I LOVE about this program.  You do have to work for it, but real people getting real results is what it is about!  

If you are interested in learning more about my Accountability Groups click HERE and I'll be happy to reach out with how you can join in and make your New Years resolutions a reality this year!  

Finally a testimonial from a Challenger.  We are in it together. I would NEVER have imagined an at home fitness program would be capable of transforming myself and others in ways I've been working for over 20 years to achieve.  It can be done and you have the time!  ;)

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Creamy Garlic Dressing: Fix & Reset Approved

This is by far one of my favorite recipes!  One thing that I will never go back to is commercial salad dressing.  There is nothing like enjoying your salad and knowing that you aren't ruining it by the dressing you put on top.  This is quick and easy to make!  Trust me, the whole family will rave about it!
Ingredients:
1/2 cup extra virgin olive oil
1/4 cup apple cider vinegar
3 to 5 cloves garlic, crushed
3 tbsp fresh lemon juice
2 tbsp chopped fresh parsley
1 tsp. Himalayan salt
1/2 tsp Dijon Mustard
1 tbsp unfiltered honey or Pure Grade B Maple Syrup

Place all ingredients in blender and blend on medium high for 30 seconds or until well mixed.  Store in airtight container in refrigerator.  If dressing solidifies when cold, let sit at room temperature until liquid.  Makes 8 to 10 servings.