Week 1 Update

Technically week 1 ends tomorrow and Sunday is a rest day, but tomorrow is a crazy busy day with Super Saturday, a baby shower, a wedding reception and then family dinner with my in-laws.  Yes, all of that in one day. Talk about having to fight to stay on track nutrition wise! What a test! Ha!

Today's workout was one of my favorites in the entire program. All of these workouts are 30 minutes but they are varied that you have to push yourself every day to find the strength to get through THAT workout.

CVX is weighted cardio, meaning you do cardio moves holding a weight. #whoa #letthatsinkin
It's challenging even using a light weight like I did (only five pounds). What I love is that with a weight in my hand, the whole workout changes. I can feel the muscles I am working more acutely than if I was doing a jack press without a weight. To have to push through and engage your core every move is awesome. Talk about a challenge!

I mean look at me---SWEATY MESS!!

I feel stronger for sure. I feel really energized. I feel determined to continue to push physically. And mentally. I know it is not all about the number on the scale.  But, having a successful first week, not giving into cravings, following the meal plan EXACTLY, get in all my water.... y'all I'm down FIVE pounds! Determined??? Like never before!

I've always loved this program and now I remember even more why it is one of my favorites! If you want more info on this program, on joining one of my accountability groups, or a program that YOU will fall in love with, send me a message or drop a comment below with your email and I will be in touch.

Have a great weekend! Thanks for being on this journey with me!

Day 1...Again

After an awesome week in Nashville for our annual conference, way too much yummy indulgences, I started over on a brand new program.

Again.

The program isn't exactly brand new. It is just the next one I'm doing since finishing 22 Minute Hard Corps.

When I was thinking of what I wanted, how I wanted pushed, what I wanted my body to get out of a workout...I knew! I just KNEW what workout I was going to be doing!

P90x3!!!

I've loved this program from the very first workout I did almost three years ago. There is so much variety. The workouts are all only 30 minutes. I love how quickly I see results. And obviously-- Tony!

Here's the deal. If I am being honest, I can workout with the best of them. Like, get my sweat on and not miss a workout. But this summer, the multiple indulgences have added up and detracted from my hard work. That really SUCKS!!

So I'm saying no more! I've done it before! While pregnant!!! I can totally do it again

See?? Proof! 

So day 1 is in the books. My nutrition and water were great. AND, my husband is committing to doing this with me. Talk about awesome accountability!

So stay tuned! I'll be sharing what I'm eating, progress and in 90 days--some awesome results! 

How to Get Your Man Healthy

Let's hear it for the BOYS!!!

I spend a lot of time here sharing what it is important for women to be healthy. How we can often put ourselves on the back burner. How we are doers, nurturers and just aim to please others.

But what about our awesome male counterparts?!!!

My husband is like a lot of men I know. He was active his whole life; participating in team sports from an early age and then competing competitively year round in different sports. Like a lot of guys, he didn't pay too much attention to what he ate. He didn't eat great but didn't eat bad and certainly didn't have to think about portions or if that late night trip through a drive through was a good choice.

I'm not sure when it exactly all changed, it seemed like after having kids, but Andrew's weight started to fluctuate. And then last year, with a job that had a lot of traveling, dinner meetings and long hours, I noticed not just my husband's weight change, but his whole well being too!

And, honestly, I think of a lot of guys are like my husband!
Hard working. Spends lots of time with their kids. Does things for others. Not a lot of free time.

I don't want to be the only one getting healthy over here. So this spring, Andrew and I committed to getting our healthiest together. Since starting, he's gone down pant sizes, more than 15 pounds and has energy that he was SERIOUSLY lacking before!

I wanted to share my simple tips for any guy wanting to get healthy!

{O N E}
Eat breakfast. 
This one is a biggie. Breakfast really is the most important meal of the day. It revs up your metabolism for the day. Your body is ready for that energy boost! I mean, you haven't eaten since dinner the night before! Not only does your body need nutrients--but so does your brain! You need fuel to thrive! Studies show eating breakfast aids in weight loss, enhanced memory and energy levels.

A healthy breakfast doesn't have to take a lot of effort. Shakeology is a simple go to my husband can grab as he runs out the door. Prepping some egg muffins over the weekend to use throughout the week, or some granola with greek yogurt and fruit can be scarfed down pretty quickly! The point is, something besides black coffee!

{T W O}
Eat often. 
When talking with my husband, I was often surprised to hear how LITTLE he was eating during the day. Same principle as the breakfast idea, our bodies need fuel. Think of your metabolism as a fire. For it to burn hot and strong, you have to add fuel to the fire consistently!!! Every 2-3 hours a small meal or snack is going to not only keep that metabolism running high, but also you won't experience those hard crashes!

Keeping snacks on hand, in the car, at your desk, in the gym bag makes this easy. Nuts.com has some awesome healthy snack options that your guy (and kiddos) would love. I like to vary snack choices: healthy fats, fresh fruits and veggies, dried fruit options and proteins!

Some of my favorite, travel-friendly options are:

*Energy bites
*Protein bars
*Beef Jerky
*Nuts (almonds, pistachios, peanuts)
*Trail Mixes

Check out this yummy option!

{T H R E E}

Exercise

I know, I know. This one is a given. But it can be easy to put on the back burner, be inconsistent, or feel like you don't have the time for a good workout. Newsflash! Any workout is better than NO workout! It doesn't matter if it's as hard core as it used to be, fellas. Run, lift, walk, swim, crossfit--just add in some activity!

My husband likes variety and with his schedule he absolutely can't make it to the gym regularly. So between running, working out at home with 22 Minute Hard Corps or streaming something off Beachbody on Demand at his hotel while on the road--he has no excuse to not get in a quick workout a few times each week.

Ladies {fellas}--let's keep pushing towards that healthy lifestyle. Weight loss may be a by-product but a long healthy life free of health issues is the best thing I can think of for my man! And I know I want my male counterpart to be around for as long as I am! ;)

For more healthy, easy to pack snack options, check out Nuts. com

Inspiring Others

When my husband and I  were going through our pre-martial counseling, we learned about a lot of things. But the only that probably sticks out the most is love languages.

Love languages are the way you express love naturally and the way you feel most loved. There are five.

1. Physical Touch
2. Quality Time
3. Acts of Service
4. Words of Affirmation
5. Gifts

The point of us going over these languages was to learn what our's was personally and what our spouse's was. So we could work to express love to them in the way that means most to them.

I learned that words of affirmation was my love language.  It means a LOT to me to be affirmed, encouraged, heard, championed. When I feel loved this way. I feel unstoppable.

It isn't a hard leap for me to see how this relates to others, especially coaching. I love cheering people on. I love working alongside motivated, enthusiastic people. I love helping them overcome obstacles and struggles with encouragement, reminding them of their strengths.

I am not an expert in health or fitness. And we all know there isn't a one size fits all approach to fitness. What makes you excited about fitness?

*Do you like to run?
*Do you love group classes at the gym?
*Are outdoor sports your jam?
*Do you like strength training?
*Are you into yoga?

No matter what excites, I want to partner with you! I want to be the person who comes alongside you and pushes you further in your journey; who helps you get to your best self!

Affirming others in their goals is how I want to help them succeed!

*I want you to know I won't give up on you!
   Life happens. We all have bad days. We all fall off the wagon. I get that! I've been there! But what I do as a coach, is I won't let you stay there. Through coaching, I want to remind you of why you started, how far you've come, what you've accomplished.  I want to let you know, compassionately, that bad days happen. BUT, you are stronger than your bad days!

*I will journey with you! 
  You aren't alone.  Changing habits is hard.  Being sore is hard. Saying no to favorite (but not so healthy) foods is hard. And when things are hard, it is always easier to get through the hard when you have someone to share the burden.  I'm journeying with you. I'm going ahead and sharing what I've learned, my struggles, how I've found success. It's us together. I may not have all the answers; who does?? But together we are going to get farther than if we went at it alone.

*This is my passion.
  I know that sounds cliche. But when I am working with those who really want to make a change, it never feels like work. I love finding ways to keep women motivated. I love helping them break through plateaus, learn to love their bodies, and find their strength. I love watching them see themselves differently, redefine what the world says beauty or sexy is because they are working hard to get results right for THEM! I love helping families learn to love good, healthy food and discovering that it, GUESS WHAT??? Isn't bland!

It isn't always easy but I am always grateful to use a piece of my heart, who I am and how I express love and share it with others!

Modesty in the Fitness Industry

Can I be frank with you today?

When I started as a online health and fitness coach almost three years ago, I didn't know a lot.  I knew I had found something that worked for me; that I was passionate about; and that I wanted to share with others.

I also knew that I wanted to learn as much as possible about how to do this thing well because, well because I don't like to anything unless I'm good at it. How's that for truth?? I hate to fail and I like to feel like I'm accomplishing something.

As I set out to learn more about other successful people in my industry, it wasn't long before I felt a little out of place.

Who were these other women with all these followers?
What were these posts?
What does THAT have to do with health??

I quickly wondered if I had what it took to be successful. Not for lack of hard work. But because what I was seeing didn't match who I was.

I'm not a blonde bombshell.
I'm not big chested.
I don't pose baring it all (or at least, darn close to it all.)
I'm not provocative. (Nor do I want to be!)

Disclaimer: Not all women in this industry are like I am describing above. Three years later, I have mentors and people I look up to that are a direct opposition of what I am mentioning. This is just about what I was overwhelmed with in the beginning (and something that is still pretty prevalent.) 

Let me be clear. I am a health and fitness coach.  I take progress photos. I like to see the changes in my body.  I like to feel confident in my clothes. I like to feel confident in a bathing suit. I want other women to learn to love their bodies, embrace confidence in who God created them to be and to live a life that is healthy and full and active.

I am confident that I can do that, and be WILDLY SUCCESSFUL, and still be modest.

I am a wife, mother, Christian.
I can show you my progress without showing off my body provocatively.
I can build an empire without selling out.
I can help other women by showing them heart.
I can change lives.

And you can too! What if we banded together to change the face of what success in this industry looks like? What if more women had this mindset? What if we made health and fitness about health and fitness and not sex appeal??

It's part of my mission these days.
Yes, change lives.
But to revolutionize how we portray it.

May Goals

I love a fresh month. Filling out my family's calendar, looking ahead. A month seems like such a long time but I am always amazed at how quickly a month flies by these days.

It's with that knowledge that at the beginning of each month, I set some goals. I know that if I don't set goals, the time will pass me by and I won't have accomplished quite what I set out to do.

They say that when you set goals. write them down, and visualize those goals becoming reality, that you attract that positive energy and outcome to yourself and are in fact more likely to succeed.  And who am I to argue with science?? ;)

{O N E} Finish the Ultimate Reset

I am over halfway through this program! In fact, I only have 8 days left! It seems like I should finish this program no problem then right?? WRONG! This program is so mental for me. I've gotten great results so far (down 9 pounds!) and it is because I know I've gotten great results and feel so great, that my mind likes to trick me. Saying things like, "Hey, why do you even need to continue?? You've done so great." "One little snack of ____ won't hurt."

No siree!!  I am not falling for that. I am going to finish strong! My plan after the reset wraps is to add back in proteins to my dinner at first and then to my lunch. I am going to keep my snacks strictly fruit and vegetables.  I am thinking of holding back on adding back dairy and any wheat.  I feel SO good without those products. I do love cheese and greek yogurt so I may phase dairy back in after a week or so, but only in small increments. I can't wait to share my final results with you all!

{T W O} 22 Minute Hard Corps

I am a planner. I like knowing what to expect. Which is exactly why I know what program I will be starting when the UR wraps.  I CAN NOT wait to get started on this program!!! Tony Horton is probably my favorite trainer and I don't what it is about his programs, but my body RESPONDS! I see muscles pop out, get leaner, get stronger, get faster! Who doesn't want those things!??!! 

In fact, I am hosting a fun accountability group centered around this program. If you want to join my May Accountability Group, you can check out details here. And because I am so excited, the first 5 people to commit to my group are going to receive a free gift and ONE lucky winner will be chosen for an extra gift--a $25 gift card to the store of their choice! 

Umm..helloo??? Getting healthy and free gifts!!? WIN-WIN!!

{T H R E E} Outdoor Play

I am PRAYING this new month means warm weather that will actually STICK around! We have had such nice weeks interrupted by dropping temps and lots of rain. My boys and I love to be outdoors so this month I want to intentionally make extra time for walks, trips to the park, wiffle ball in the back yard and bike rides. 

I know as their mom I am responsible for them loving to move and be active. I want them to always view activity as fun! 

{F O U R} 3 New Recipes

I am always looking for healthy recipes that my family will love. Since we are ending the Reset and my plan can be a bit more flexible, I will be testing out three new recipes that are *healthy, *fit in my 22 MHC eating plan, AND *are kid-friendly, kid-approved.  Stay tuned for what I find! 

What are your goals for this new month??

Breaking My Addiction

I  have been doing Les Mills Pump for 2.5 weeks now.  My body is definitely responding but not as good as I wanted it too.  And I know the cause.  I've known the cause forever.  If there is ever a stronghold in my life, it's this one. 

I am a sugar addict. 

I love it.  I love sweets.  I love breads and pastas.  I love those things and not in moderation.  And as much as I'd like to say that I can have a little bit and get right back on track, my addiction is strong.  I get derailed easily.  

One bite turns into a whole serving turns into the whole pan of brownies (cookies, cake, you fill it in). 

I had considerably began to limit the carbohydrates from grains when I started Max:30. But February got the best of me and my nutrition just has suffered.  

On top of that, caring for three kids under 4 {one being just 6 months old and still waking during the night bless him} I hated waking up groggy and not in control of what I was putting in my body. 

I decided to change some things.  I don't believe that in order to be healthy you have to deprive your body of anything.  I preach moderation to my team and my clients.  But I also preach knowing your weaknesses and learning how to have control over food, not the other way around.  How to eat to live, not live to eat. 

On Monday, I began my 30 day no sugar commitment.  Of course I am still getting sugar where it naturally occurs, but I am cutting out added sugars.  I also decided to limit my carbs.  I am still eating grains but not eating wheat.  

I don't necessarily care about the number on the scale.  The scale doesn't define me.  But I do care about how I feel when I put on my clothes.  I do care how I feel when I want to be intimate with my husband and I just don't "feel" sexy. I do care about having control over what goes into my body. 

I am halfway through day three.  I haven't indulged in PB&Js with my kiddos.  I haven't popped goldfish mindlessly.  The biggest #NSV: I haven't touched the box of Thin Mint Girl Scout cookies sitting in our freezer. {Yes, that is how my family enjoys them} 

I am down weight from last week.  I do feel more energized (getting out of bed is still hard. I'm looking at you Gabe- I-Want-To-Eat-Every-4-Hours). 

I'm excited to continue these next 30 days.  It will be a battle.  It is my siblings', SIL's, husband's and I's birthday in a few weeks (you read that right; it's a lot). Easter is approaching aka Easter candy. But I have support and accountability from my team.  And I have goals.  

Height: 5'5"

Last Weight: 142.2 (Monday 3/9)

Current Weight: 141.4

Change: -0.8

Total Loss (since 8/21/14): 25 lbs

Hello, sunshine!

March certainly came in like a lion around here.  Snow upon snow; enough for church to cancel.  A pre-school day cancelled due to ice! I am all for spending time at home with my kiddos but we were all more than ready for spring to arrive.

And, just like the weather of the Midwest is, spring arrived.

I am on my third week of Les Mills Pump.  I had been substituting the walk sessions with cardio workouts indoors since the weather was not cooperating.  Max:30 and Turbo Fire (more on that, later) kept my heart pumping.

But, this past Saturday and Sunday, this girl got to RUN!! I really learned to love running when I trained for a half marathon a couple of years ago.  That being said, I hadn't really ran in quite a few months. I had tried it once in early October after being released post-partum and feeling up to it.  I maybe got in a mile.  And it was a tough one.

When I set out Saturday, I was starting to doubt all the hard work I had done with Insanity Max:30. I was feeling pretty winded.  I concentrated on my breathing {I'm all about a breath in every two steps, breath out every two steps}.  My body loosened up and I found a pace.  Y'all--I did 2.65 miles in 25 minutes.  I was really excited! That pace wasn't too far off from my best paces when training. And Sunday was the same thing.

Those runs definitely left me sore. But I know that LMP, running and my no sugar commitment are going to get me the results I need!

How are you doing with your goals??

About Turbo Fire
This is a program I have wanted to try for awhile.  Every time I went to purchase it, there was always a new program I wanted to try first.  It just kept getting put on the back burner.  Last week, Beachbody launched something called Beachbody on Demand. It is a way to digitally stream some of Beachbody's most favorite programs to any device that is wifi enabled.  

I got to use Turbo Fire in my home straight on my laptop.  No waiting for shipping. I also have access to the complete nutrition guide and workout schedule.  Another perk--Beachbody on Demand gives you access to 10 {!!!!} complete programs! 

If you want to know more about On Demand, I would love to share more about it with you. 

Aha moments and results

This  may turn into a long post so consider yourself warned.  

On December 29th, I began Shaun T.'s new program, Insanity Max:30.  If you know me at all, I am not a fan of an all cardio workout.  This program was that exactly but to the umpteenth degree.  

I enlisted the support of some fellow coaches on my team and we began the program together.  I knew I needed accountability.  I was not planning on doing this program {probably ever} but I had gotten really complacent.  I wasn't following a program consistently, I was allowing to many cheats, and the holidays did not help my trim my post pregnancy body. 

In truth, I needed a swift, firm kick in the butt!

The premise of the program is to push yourself and max out every workout.  And each workout thereafter, to push yourself a little farther, increase that max out time. I was really amazed at how quickly my body began responding to the workouts.  My max time was steadily increasing. I could feel my body getting stronger.  I was finding a rhythm again.  

This program taught me so much. Before every workout, during the opening credits, Shaun T. gives a little pep talk.  During those minutes before I began, I had to really get my mind right.  The first month I was juggling my three kiddos, a nursing newborn, and a traveling husband.  To say there were days I didn't want to do it, days I didn't want to push to my max out- would be an understatement. 

Our mental statement is such an indicator of our success.  Not only in fitness but in EVERYTHING.  Negative self talk is destructive.  If I told myself, I could take a break.  If I told myself I could eat this cheat. If I told  myself that my actions weren't paying off; if I focused on the parts of my body I {thought} weren't changing, I would have given up.  If I didn't have the SUPPORT from my fellow coaches, I would have given up. 

Here is what this program helped me accomplish in just 30 days. 

That lesson of mental strength was an important one.  The program is 60 days. (56 to be exact, less than that if you opt out of the optional Saturday workout.) The second month, all workouts are taken up a notch (or two). I had to have the mental strength to push myself.  

Month two had a whole new set of obstacles.  Two birthdays, my son's birthday party, Valentine's Day. I didn't miss a workout but my nutrition began to slip. I wanted the best results possible and I also wanted to break some habits I started to see creeping up.

To end Max:30 I paired it with the 3-Day Refresh.  Tomorrow I will share those results as well as what I learned during those three days.  

I definitely achieved progress with Max:30.  I saw results.  I pushed myself harder than I ever have in a workout.  I saw myself gain strength and muscle.  I increased endurance and stamina.  My legs and arms have tone like they maybe never have.  All without a weight.  

Here are my results from Day 1---> Day 30 ---> Day 60

This program changed my mindset.  It changed my body. It changed my view of myself and what I was capable of.  I know that anyone can find success with this program.  It isn't easy.  But it is MORE THAN worth it!

Quick Update

Hey all!

I have neglected this space terribly.  To be honest, I have had ZERO time for blogging at either space.  My husband has been traveling 4-5 days a week for the past 2.5 months {thankfully he was home for the holidays}.  His absence has just added to my work load at home and my boys are needing lots of my attention.  And, family comes first!

BUT-- I just have to share with you about a new program that I am in love with!

Let me just preface--I am not a cardio girl.  I don't enjoy cardio activities or movements.  I was not going to purchase this program.  I actually wasn't entertaining the idea of ever doing it. But then, a good friend and fellow coach, who was part of the test group, shared her results.  And I was blown away! 

So I got it.  I recruited some coaches on my team to do it with me.  I knew I needed accountability and support. 

Last Saturday was the end of our second week.  I felt like my body was changing.  I was curious.  Was it all in my head or were there actual changes?  I stepped on the scale, took some photos and measurements and compared.

My JAW HIT THE FLOOR! I couldn't believe how my  body had changed in two weeks!

I still have lots of work to do but I am so proud of how far I have come.  Back into jeans that I was only squeezing into around Christmas time, inches gone, more energy.  Me against me every day.  

If you have any questions about this program, I would love to answer them for you! If you are interested and need support, my online accountability group is kicking off February 2nd.

Happy Wednesday, friends!  

Bucket Fillers

When I was a teacher, we talked a lot about the importance of being a bucket filler.  You know--about doing and acting in a way that would positively impact those we came in contact with.  Those actions didn't have to be big but they were so crucial in making our world better.  Giving a smile, a kind word, making eye contact and listening whole-heartedly, giving a compliment.  This was an important part of my role as a teacher.  I wanted to not only teach my kids in subject area but in LIFE!

This past weekend my bucket was so full it was overflowing! If the bucket were real, I would not have been able to carry it around it was so filled in every sense imaginable.  

Let me back up. Last Thursday, after moving into our new home on Monday and madly unpacking home contents and madly packing suitcase contents, I flew to Dallas for leadership training for work.  I knew I was going to be surrounded by amazing people, learning from inspiring leaders, and training with top coaches and instructors.  I was excited.  I was ready.  I was NERVOUS!

You see, I was going to this conference, meeting people from my amazing team, but actually, finally meeting them in person.  Out of the large group that was attending, I had only met three {THREE!!!} in person.  And of those three, I only really knew one.  I had lots of doubts and insecurities.  I mean, yeah we were cool online and I considered them friends but what if we didn't click? What if it wasn't the same in person? Can you relate? Have you ever been in that kind of situation?

I arrived on Thursday, nervous and cautiously excited, to find out that the ONE person I knew wasn't going to be able to make it into Dallas until Friday afternoon! "WHAT?? What now?" is what raced through my mind.  I literally did not have a clue what my afternoon and evening would look like.  But I stepped outside of my comfort zone, messaged a fellow coach I knew was already there and met up with her and some of her coaches. 

I  mean look at the hotel.  It was even intimidating! 

And y'all, that night, I met some of my best friends.  Seriously.  Within minutes, I was laughing harder than I had laughed in awhile.  I was sharing about my life and learning about theirs.  We were open and honest and all my insecurities left and my guard was completely down.  

PiYo Live with Chalene Johnson

Previewing Insanity: Max 30

The amazing thing though, is that same thing continued to happen all weekend long as I met more and more coaches from my team.  They smiled at me.  They listened.  They included.  We shared stories and meals and laughter and LIFE.  We learned together and worked out together and had a party of a time together! 

Dinner with two amazing women!

I am so grateful. What would my life be like if I hadn't gone, had I never taken the step and said YES! to this opportunity?  I can't imagine.  I am such a better person because of it; because of people like Cynthia, Brooke, Anastasia, Kristen, Stacy, and so many more who came into my life in an even bigger way last weekend.  

Do you have that in your life? Bucket fillers? Are you a bucket filler? I always strived to be but am definitely going to be even more intentional about it now! 

Results

How is it already the end of October? This month has flown by! This YEAR has flown by!

We have been crazy, busy around our house.  At the beginning of the month, we began to pack up our house in preparation for our move (2 more days!!). Add to that the responsibilities of two toddlers (one in preschool) and a newborn, I had my hands full.  Not to mention, I was busy running a challenge group with people all dedicated to reaching their health goals {ME included}! 

I took my before pictures and measurements exactly 30 days ago and committed to the 21 Day Fix.  I know this program can bring results but had not completed yet not pregnant.  {I did two rounds during my pregnancy.}

One reason I love being a coach with Beachbody is the accountability I have as a coach.  My team is great at keeping me motivated. Their energy and love for a healthy lifestyle makes me want to get up and get the work done even on days when I really don't feel like it or the time seems to be slipping away.  My clients in my groups push me too! They could all come up with 100 excuses but they don't.  I don't want to let them down so I press on!

Today when I got on the scale and did my pictures and measurements I was shocked! It is often hard to see the changes in our body day to day.  We doubt if we are making progress.  I also wasn't perfect this past month.  I missed three workouts and didn't eat as clean as I wanted to! I followed the plan pretty well but there were a few dinners {pizza} that I had an extra slice.  

Down 6 pounds

-6.5 inches gone (2.5 from my waist alone)

I am really happy with my results! I still have a long way to go but these photos prove that good choices, consistently, will pay off over time.  It isn't about fad diets, pills, or long workout sessions.  I love that I got to eat.  I consumed between 1500-1800 calories a day {higher than my bracket but I am breastfeeding}.  I only worked out for 30 minutes.  

I still have a ways to go to get my pre-baby body back but I have never been this fit so soon after a pregnancy before.  

ANYONE can do this!! I am proof of that! If you would like to get started or have any questions, I would love to hear from you! 

Did someone say FREE??

Happy Monday, everyone! It is absolutely beautiful weather around here! We were outside lots this weekend in between packing which was wonderful.  I know the cold months are coming so I relish these lovely, fall days!

I am going into my final week with my challenge group.  At last Friday's weigh-in I was down to 148.  I total of 5 pounds gone! Hopefully never to return. 

{Sidenote: I need a pedi.}

 I am so thrilled with my group and how dedicated they are! We have lost a combined total of 45+ pounds in three weeks and one of my members has lost 10!! It is so exciting to watch others succeed and find their way to their healthiest selves! 

I know this week will be a challenge as our entire kitchen is packed up.  I have planned out how to eat as healthy as possible even without cooking.  We have about a billion little details to wrap up on top of work and our three boys so my workouts are going to be something I have to be diligent about as well. One reason I know I will get my workouts in is because of the accountability of my group. I struggled when it is just me to be accountable to.  My excuses seem to take over.  But when I am part of a group, I have that team mentality that says don't let them down.  Show up and give it your best.  That is really helpful for me.

I'd like to extend that opportunity to you. And it's FREE!!! My team is hosting a 30 day challenge.  We will provide daily workouts, menu ideas, and motivation for 30 days! All we ask in return is that you participate and be engaged! It doesn't matter where you live! The group is done entirely on Facebook.  We already have some people committed and we'd love this group to be huge! 

I'm blessed every day to be surrounded by support on my journey.  I'd love to share that with others! If you are interested at all, or have any questions, please send me an email or a message on Facebook! 

Fitness Friday

Happy Friday! I know it has been awhile since I linked up but life has been crazy! I am so happy to be back!

Aubrey

Eating and Training

This week I have been following the 21 Day Fix nutrition to a T. There have been many a times when I wanted to cheat.  {Going to the grocery store hungry, having a super fussy baby all day, playing referee to two toddlers...just to name a few} Yet- I stayed strong and on track. 

I also followed the workouts each day.  Some days were better than others.  I had to pause a few days to rock our sweet G back to sleep or to referee but most days I gave it my all without having to modify to much I am proud to say.  My older two even joined in on some of the workout fun and I love that!!

I mean, I can't even resist!

Excited for leg day!

I am happy to say the hard work these past five days has paid off! I weighed in this morning and...

Down 3 pounds!!

Looking Forward To

Continuing these next two weeks.  I hope to keep up the consistency.  Even if the scale doesn't show it, I want to be losing inches, especially in my hips and thighs which seems to be the area that is holding on to my pregnancy weight.  This month is super hectic as we are packing to move in just a few short weeks.  I know that final week as I pack up our kitchen, eating well will be more difficult but not impossible. I am already planning how to keep myself on track.  I love how much more energy I have this.  Here is to another great week! 

Progress Not Perfection

Oh goodness it feels good to get back into  my workouts! I know the body needs time to heal but my body was craving a good sweat session and I am getting those in daily with the 21 Day Fix right now! What I love about this program are the quick results I am seeing.  I am already down some pounds and inches (don't want to give too much away) and I love that! 

What I don't love is that I feel like I don't "see" it as much as I want to.  I definitely feel the changes.  I am less hungry throughout the day, fueling my body from clean, whole foods without any cheats.  My stomach feels flatter. My muscles are sore. 

I wish that my skin would be as tight as the muscles underneath.  The old Bekah would be feeling discouraged already.  Like my hard work should be paying off.  The thing I have learned the past year and a half of this new lifestyle, is that every day, the choices I make are going to show up.  Maybe not immediately but definitely down the road.  That holds true for both good and bad choices.  Working out consistently, eating well.  It will pay off in time.  Just like those treats will add up and show up on my body over time.  

I've learned to let go of that evasive perfect image.  The images I used to strive to look like.  You know, the airbrushed, photo shopped ones in magazines? Instead, I cling to progress.  
-Seeing the scale move. 
-Having my clothes fit better.
-Having more energy throughout the day.
-Lifting heavier.
-Getting in one more rep; going those last few seconds.

No matter where you are on your journey, remember that it is exactly that.  A journey.  Strive for progress today, friends! 

Bragging Rights and an Invitation

I am so super excited today! Last Friday my Back to School Bodies Fitness group ended.  I had the best time hosting these ladies in our group.  Each day we had a little challenge--something that kept us motivated and accountable to our goals. We shared encouragement, clean eating ideas, what we were learning, struggles--really anything and everything.  And each Friday, the would weigh in.  

Y'all, I am ECSTATIC!! The group, eight women who got me their final number, lost a combined total of 41 pounds in 4 weeks!! Isn't that amazing? These are regular, normal people.  Moms, college students, women with careers, making the time to workout each day and choosing to eat right.  It is the simplest thing but so many of us complicate it.  They did not.  They lost their excuses and found results!

Today, my October fitness group, Fall Into Fitness, kicked off.  We have 14 members and already, in just the few short hours that we have been officially started, I can feel their excitement, their motivation.  These individuals have big goals they want to achieve.  Some are losing baby weight, some are working out for their wedding, some are just trying to get a grasp of meal planning and clean eating.  

Why does this work? I mean, couldn't we all just work out and eat clean.  It isn't like any of us are getting together to work out.  I remember being skeptical when I joined my first challenge group two years ago.  Here is what I quickly found out:

1) Even though you aren't physically with the people in your group, you are very much mentally and emotionally with them.  You are working towards the same common goals.  You are sharing struggles.  You bond.  There is that team mentality of not wanting to slack or let anyone in the group down, so you put the donut down and go push play on your workout.  It is a very powerful thing to be connected to a group.

2) Competition is fierce.  Yes, teamwork is strong. BUT, add a little competition into the mix, and people get right down to business.  When you know your hard work could earn you a prize, it is a really good motivator! 

If you need something like this in your life--contact me! I would love for you to be a part of my next group.  It doesn't matter what your location is, what your level of physical activity is, where you are starting from! It just matters that you start. I'd love to help you! 

Getting my body back!

No--I haven't had baby yet but I am fully aware that I won't be slipping back into my size twos after baby unless I work for it! 

My thoughts exactly!

Fortunately, I have been staying on track {for the most part} during this pregnancy and am hoping that hard work helps my efforts.  But it is going to take more than that.  And since working out is out of the question for a few weeks at least {silly c-section} I know nutrition is going to be my biggest ally!

So I am hitting it hard with the easiest nutrition plan there is to follow.  This program has given countless clients amazing results in such a short amount of time.  There is no measuring, guess work, counting calories.  I have tons of clean food choices that I can prep beforehand or grab easily when juggling the responsibilities of a newborn.  

What little gem am I referring to? The 21 Day Fix of course! I will be utilizing my Shakeology and the nutrition guide to get myself back on track while not working out.  I know that I will still be eating for two (since I am breast-feeding) and want to make sure I am properly nourishing my body and my baby's by eating the best way I can: fresh, clean foods in the right portions! 

I would love to have some support and accountability! If you are interested in joining me, comment with your email below or find me on Facebook!! You can choose any program that is right for you! I am really excited to host my first post-pregnancy group and kick butt with you all! 

Let's get healthy{er} together!! :) 

Late pregnancy workouts

Oh hello 39 weeks! You are a sight for sore {tired, up many times a night} eyes!

There are so many great ways to workout during pregnancy that are safe for you and baby.  But as you come closer to the end of your pregnancy, those workouts might not be as comfortable anymore.  You may feel more winded, more pressure, or just not quite be up to the same level of activity.  

I know for me about 37 weeks I didn't have the same "oomph" going on during my workouts.  I wanted to listen to my body so I stopped doing PiYo and changed my routine last week.  I know I am still getting a good workout but definitely feel more comfortable with this level of activity until baby comes {which, really, any day now is fine sweet boy!}

Walking
For the past two weeks I have been walking around 4 miles a day.  Now, to be clear, I do not do all four miles at the same time. I usually take a walk in the morning and then again after dinner. I do this for a couple of reasons.
     1) It's August.  It's hot.  And I am pregnant and not super quick.  So a four mile walk would take around 45 minutes or longer and that is just not pleasant.  I also have my boys on the walk and they can only last so long at my slow pace in the stroller so we break it up.
    2) Should I go into labor, I do not want to be exhausted.  Most doctors say walking is wonderful exercise as this stage, can help with labor by keeping you in shape, but also advise not to walk too long because you can exhaust yourself before the ultimate workout of delivering your child.  

If you think plain, same pace walking seems a little boring, change it up with some intervals or change your route, throw in some hills, etc.  Here is a great little interval training that will give you a good burn. 

Yoga
While I stopped Piyo, I have been doing yoga.  Yoga is completely different than PiYo because it more stationary, I can choose poses to stretch out areas that need focus, and I can also focus on my breathing to deepen the stretch.  There are several great articles and tips of late pregnancy yoga.  I have been doing some flow of down dog, chaturanga into up dog, cat/cow, pigeon, warrior series.  I have also been holding a low squat pose which you can modify by doing against a wall if your balance is off.  

Really any stretching has been wonderful and relaxing, especially as my legs have felt restless these past couple of weeks. 

Strength Training
There are all kinds of strength training exercises you can do to keep your body active.  For  me, this little circuit has been great.  It targets different areas of my body, doesn't completely exhaust or strain an area and is something I can do several times through to get in a good burn. 

Whatever the case, for me, staying active has made a HUGE difference in my overall health during this pregnancy and has helped to alleviate a lot of the discomfort I experienced before.  What do you do to stay active? I'd love to hear your thoughts! 

The cost of getting healthy

One thing I have noticed since becoming a Beachbody coach is the common factor of money being an issue.  I cannot tell you the number of times I am having a conversation with someone about their lifestyle and their goals and they have such a deep desire to get healthy and fit and just live better and then, money. 

I get it.  One hundred percent. Life is expensive.  Even if you live on a budget and are financially savvy with your income most people just don't have tons of extra cash and those that do are pretty particular in where that money goes.  I also get it because I was making the same excuses and struggling with the same concern: "Is this really worth the money?"

I personally would like to break down the cost of getting healthy at home and how it actually SAVED my family money!

Working out at home vs. the gym
Before I began working out at home, I had a gym membership.  Our gym offered many classes as part of your membership.  Specialty classes (Les Mills, Insanity, P90x {which- sidenote, is totally hilarious because I never thought I'd be using those programs at home} were offered for an additional cost). My gym membership was $60/month.  For just myself.  I had my membership since before Hudson was born and did pretty well going 3-4 times a week UNTIL he was born.  Then the balancing act of work, new baby, house and just life in general put my gym time on the back burner.  I took a pretty long hiatus for like 6 months post baby and then resumed working out.  It was fewer times a week.  I felt like I had to spend at least an hour there to get in a good workout. And I had to choose times that worked for Andrew to be home or with Hudson's schedule.  And then I got pregnant again and well..yeah. I never went back.  

Fast forward to six weeks after Beau and I knew I HAD to do something.  I contacted a friend who had gotten amazing results (in just two months) working out in her garage.  SAY WHAAATT???? I was intrigued.  I purchased something called a challenge pack for the grand total of $160.  My husband was a little leery because, well, my track record the past couple of years with the gym sucked. And we had wasted a lot of money.  But I promised that I was committed, and with the support of my friend and her challenge group, committed I was!

Now--the cost.  I paid $60/month.  That is $720 for a year.  This one time purchase gave me a program that I could do for life! I still have it and have done this particular program twice over.  Had I purchased just the program (not the pack) the program was only $60! Seriously--a lifetime program cost me the same as 1 month at the gym.  And this program came with some equipment I needed, a nutrition guide and since it was a video--I felt like I had a the experience of a personal trainer sculpting my body.  I got more results in two months than I did in two years at the gym! SOLD!

One thing I love about working out at home is not only do I save on my monthly costs, but we save on gas.  I don't worry about when to workout because I can workout whenever I choose.  When it's crappy weather, my gym is always open.  And my littles can get in on the action! 

Eating Clean
This is another part of the conversation.  It is so true. You can not out train a bad diet.  One healthy meal doesn't make you fit just like one poor meal won't make you fat.

  I really try to convey the message of lifestyle versus diet. Who wants to be on a diet anyway? NOT ME! I really just want to eat to live, indulge now and again and not constantly be thinking about calories or if I should eat that or not. Anyone else get me???

Like I stated above, I purchased a challenge pack.  It was more than just the program because my pack included a month supply of Shakeology.  If you want to know more about shakeology you can check it out here. I used this product to replace a meal once a day. I know, I know what you are thinking--meal replacement? Seriously, I was SO skeptical too! But just check it out--or message me! #gamechanger

I will be the first to say I thought, "This is crazy expensive! I'll just use {insert any product} instead."  Then I did some research about what Shakeology was, what it offered and the results people got and no other product compared.  Nothing compares still.  

When I broke down the cost of Shakeology it was about $4/day.  Well I was replacing breakfast.  Since starting, my husband has also become a shakeology user.  So it is about $8/day for the two of us to eat a meal.  Where else can two people eat for $8? No where! 

We used to spend so much on "quick" breakfasts we could take with us in the car that had no nutritional value.  We don't have to buy those items anymore.  

We also changed our eating habits.   I will admit the first few months our grocery bill was outrageous and I couldn't seem to figure out why.  I wondered if it was because we were adding Shakeology.  I wondered if we were eating more.  But then I looked at our receipt.  It was because we were still buying JUNK too! I was buying the same stuff and then adding in our healthy stuff.  WHY?? If we were going to eat healthy, we didn't need the junk.  So I consciously stopped buying junk.  No more chips, boxed goods, snack-kind of stuff.  We were eating real foods for our meals and snacks.  I was cooking simpler with better oils and spices to flavor our food.  

Once we started this, along with meal planning consistently, our grocery bill went from $200/week down to $125 (this includes our shakeology).  We were SAVING money and eating better as a family! That savings alone was paying for our shakeology itself! 

Real Cost
So now that you have some facts, I think the real question is, can I afford not to get healthy? For most of us, that answer is no.  It may be more pressing for some than others, but in reality, how we take care of our bodies affects us.  The healthier we are the less we are going to be paying in co-pays, medications, procedures to fix or repair down the road what we have done to ourselves.  I wasn't terribly overweight but I found myself getting run-down and sick more often before I decided to change my lifestyle.  And buying new clothes because my old clothes weren't fitting anymore was getting to be a little bit ridiculous.  Let's not forget also the toll it takes on us when we start to feel a certain way about our body.  

So if money is your concern, don't let it be.  Save up for a bit. Choose to get healthy over that new handbag.  {Because seriously, I never thought twice about a new purse or pair of shoes.} Or talk to me, or your coach if you have one already, about a budget you are comfortable starting out with. I know we have effective programs that start for $20.  And if you really don't have the money, start with changing your food choices, drinking more water, and just lacing up your tennis and walking for some exercise.  

Just do something that your body will thank you for tomorrow! 

If you do have questions about programs or products and aren't working with another coach, I'd love to help you along your journey.  You do not have to go it alone.  It is always easier, and more FUN, with friends along the way!