P90X3 Week Two Progress

Two weeks have flown by extremely quickly. The second week was better for me in terms of my workout, I feel stronger and was able to complete more of the moves at an advanced level.  I did one full chin up this week without any type of assistance - which I was very excited about! Week two was very difficult for me as far as my food. I feel like I have more muscle, so my metabolism and hunger have increased. I was finding myself a lot hungrier and was not prepared to fulfill the cravings with the food I had bought and set aside for the week. I found that my calories were not substantial enough for the amount of effort I was exerting, which was causing me to derail late at night. During week three I plan to increase my calories by 200, adding in an extra snack. I hope to really hit the mark in week three with this small adjustment. The snacks that I eat consist of a healthy fat and complex carb or protein and complex carb. One of my favorites is a hardboiled egg, where the yellow is removed and it is filled with hummus and topped with  parsley.

For a full list of snack ideas click HERE!

Emotionally, this week was difficult for me as well. My husband travels often for work, but this was the first time he had traveled two weeks in a row. Due to this, I felt more anxiety and stress. This caused me to crave sweets and foods that I do not normally want. I have been trying to be conscious of why I decide to eat and if it emotional or actual hunger. This coming week I am going to try and wait 20 minutes if I have a craving to see if it is substantial. I have also found sipping on detox water really helps fend off my cravings. I will squeeze lemon, lime, and orange into water, add sliced cucumber and mint herb as well. I find it refreshing, it quenches my thirst and sipping on water all day also helps with my stress. There is some sort of emotional root to overeating, cravings and bingeing - by journaling food I have really been able to dig into what is going on. It takes time to figure this out, but it can be very therapeutic to break free of these things. This week when I get a craving I plan on writing down what I am feeling at that moment, what is going on at work or in life that may be contributing to it to hopefully decipher real hunger from emotional eating. I will look at each of the items below to determine if I am truly hungry:

Real Hunger:
- Arises slowly
- Can be fulfilled with a variety of foods
- Eat until comfortably satisfied
- Does not cause guilt

Emotional Hunger:
- Arises suddenly
- Can be fulfilled with only a specific food or craving
- Eat too much, overeat
- Causes guilt

The workouts I completed this week according to the Lean schedule were the same as last week. I will complete this cycle for the first three weeks.

Accelerator: this is cardio video that incorporates intervals as well as plyometric moves. The last move in the video is called donkey kicks - fun but very hard!

The Warrior: military style, thinks lots of push-ups and planks. My arms were like noodles after this workout!

X3 Yoga: this was a great program for the middle of the week - I was really sore and yoga was just what I needed.

CVX: this is cardio with weights - extremely difficult but I really felt great after completing this workout.

Isometrix: more yoga, except very intense because you hold advanced yoga poses for 45 seconds each.

Agility X: this is a lot of fun, it involves football style drills!

Rest of Dynamix: I took this as a rest day - I sure needed it.

Now, lets get to the fun and exciting stuff. Here are the results so far from some of the challengers. They are all doing so great! Most of all, I think they are gaining knowledge on what clean eating is, how it can become a lifestyle and not a diet and that you do not have to deprive or starve yourself to lose weight.

Here are some statistics from my AWESOME challengers after week 2:

Female, age 38: 4 lbs lost, 2 1/4 inches (1/2 on the chest, 1/2 of waist, and 3/4 off thigh)
Female, age 29: 6 lbs lost
Female, age 52: 2.5 lbs lost
Male, age 30: 10 lbs lost - incredible!!

P90X3 is on sale this month only! Ready to order, click on this banner:

Coaching - My Why

I'm an introvert - I am not comfortable broadcasting my life on Facebook or Instagram or through any form of social media. It gives me anxiety just thinking about it and even worse, thinking about what other people may think. Becoming a Beachbody coach has taken me way outside my comfort zone.  I don't want to push the product on people or give the impression I am in this for money or success. I do not have a large social group of friends or a large network of people, just a few that I am extremely loyal to.   So, why did I decide to be a coach? I am passionate about making others understand the gift of health and how it can change your life. I want to be authentic and give people a sense of who I am, my strengths, weaknesses and what is important to me in life to hopefully inspire change. That is what coaching is to me.

Defining my why as a coach is a very personal. You see, I have been struggling with life in general for almost two years now. What I mean by that, is I have not been experiencing life, just living. I have great happiness in my marriage and my faith in God - but my day-to-day still lacked passion. I wanted to feel like I was making a difference in the world, I wanted to take the time I was spending watching TV after work and put it into something that would feed my goals, passions and God given gifts. I knew it didn't matter where I was in my journey, or if I looked like the cover of a fitness magazine - I just needed to start somewhere!

What I have realized in the few short months I have been a coach is that this business is for ANYONE. If you are passionate and have the desire to help others, you can be a coach. I feel blessed to even be able to help one person succeed. I have already seen so many non-money related rewards. Like, the challengers who have a new lease on life, those who have lost weight and understand what healthy eating is, and the people who have not purchased anything, but are inspired and have decided to get on a track of health. Most importantly, I have been given the opportunity to get to know others on a deeper level, finding out their why. Finding out why they are passionate about changing their life, the emotions and deep rooted issues that are attached to their eating or fitness phobias. Everyone looks for someone that they can relate to that will go on a scary life-changing journey with them. You don't have to be thin or in tip-top shape or a marathon runner, in fact the opposite is better - its more relatable and realistic. Putting yourself out there just as you are will attract people to your heart and passion. It is really rewarding!

In addition to the intrinsic values that come with coaching, yes - there is also money. I know there are a lot of people struggling, living on un-employment or paycheck to paycheck, unable to pay bills, racking up credit cards. Or maybe you are stuck in a dead-end job and just want something to supplement some income. Even just $100 or $200 a month can be that extra income you need - and Beachbody can get you there. I have been so surprised at how quickly you can grow your business. I have been doing this while working full time. I am applying the money toward a trip to Europe later this year, that I thought would be put on a credit card. It looks like I will be able to cover the entire trip with my Beachbody earnings in just a few months, and all of this was accomplished after my 40 hour work week from the comfort of my home.

If this is something that sounds interesting to you, that you are passionate about - send me a message and I would be happy to talk to you about it more. I am in this and I am not going to give up or turn back . I have reached Emerald in the business and hope to continue to grow by focusing on others, not on the bottom line.

Here is a really inspiring video from a speech that Lindsay Matway, the number one Beachbody coach,  gave just a few days ago about her why and her journey.


Happy Tuesday everyone!

P90X3 Week One Progress

I completed Week 1 of P90X3 and let me tell you it is difficult and exhausting, but I am sore (a good sore) and feel fantastic. This was my first time doing a Tony Horton workout, so I was not sure what to expect. I had done Insanity and really enjoyed that, but my body really took a beating. When I heard P90X3 was coming out and was only going to be 30 minutes a day and incorporated a lot of yoga and pilates, it was game on! No more excuses about not having time, I am getting a full body workout in just thirty minutes a day. Work and life can get in the way of health, but virtually anyone can squeeze in just 30 minutes a day.

Before I get into the specifics of the program, I want to start with the fun stuff - a few challengers results, after just 1 week of P90X3 with Shakeology!

- Female challenger, age 28: 3 pounds lost and 1% body fat lost

- Male challenger, age 30: 6 pounds lost

- Female challenger, age 52: 1.7 pounds lost

- Female challenger, age 28: 3 pounds lost

We will be looking at inches lost as well at the 30, 60 and 90 day marks - so stay tuned!

I purchased the P90X3 Challenge Pack. It is on sale during the month of January for $180 instead of $205! The pack includes:

8 DVDs consisting of 16 workouts

90-Day Workout Calendar

Nutrition Guide

Fitness Guide

Introduction DVD with fit test

Bonus: P90X One on One: On One Leg DVD

30 -Day Supply of Shakeology

I had to purchase some equipment to go with the program. I went and bought an over-the-door pull up bar, resistance bands and weights (5, 8, and 12 pounds). I had a yoga mat on hand so that was great. I also had a great pair of cross-trainer shoes that are suggested for his workouts.

I will be the first to admit I cannot do a chin-up or pull-up without assistance, so I needed to modify this portion. I did this by attaching a heavy resistance band to each end of the pull up bar. I will put my foot or both feet in this before starting my pull-up. It gives me the little boost I need, eventually I hope to take this away completely!

The workouts come with a book that will outline EVERYTHING you need to do to set yourself up for success with the program. The program is completed in three blocks, each lasting about 4 weeks – 90 days total. Also, you can really tailor the program to what you want to accomplish. Their are four options: Classic, Lean, Doubles and Mass. I chose Lean!

Classic: will give you the best whole body workout with a balance between strength, cardio and conditioning.

Lean: exactly what you think it is, this is focused on leaning out your physique and burning fat.

Doubles: this is double the fun, 2 workouts each day. If you are looking for more of a challenge this would be the plan to choose.

Mass: if you want to increase muscle mass, this is the program for you. Mostly strength training portion as well as portioning your meals/calories to gain weight and muscle.

The workouts are broken down in a calendar according to what option you choose. Here is a list of the workouts:

Resistance

• Total Synergistics

• The Challenge

• Incinerator

• The Warrior

• Eccentric Upper

• Eccentric Lower


Power

• Agility X

• Triometrics

• Decelerator


Cardio

• Cardio Vascular Extreme (CVX)

• Mark Briggs Inspired MMA Workouts (MMX)

• Accelerator


Core, Flex & Balance

• Pilates X

• X3 Yoga

• Isometric

• Dynamix

The first three weeks of the Lean  Phase I will complete the same 6 workouts each week.  All so far, have been equally challenging, a lot of moves I needed to modify as well - but I know that will get better with time. 

Here is a video that breaks down P90X3, the before and after Photos and what to expect:

Along with the exercise, the food prep and planning has been crucial this week. 80% of becoming healthy is food, 20% is exercise. The food guide that comes with the dvd’s will breakdown how many carbs, proteins and fats you should eat with each snack and meal. I am apart of a clean eating group on Facebook that has allowed me to be encouraged and remain accountable. Plus I have got some great recipe and snack ideas! 

I LOVE Tony Horton’s sense of humor and have really enjoyed the workouts so far. Here are a few pics of me in action:

I look forward to sharing this journey with you!

If you are ready to take the plunge into getting into the best shape of your life and commiting 90 days to your health you can order P90X3 today by clicking HERE.

I Heart Shakeology!

I want to shout it from the rooftops, I LOVE SHAKEOLOGY! At first, the cost kind of threw me for a loop, $120 a month.....isn't that a lot to ask from the average consumer? I, myself was not ready to throw out this amount of money for the product, so how can I ask someone else to? Well the answer is simple - the value far outweighs the cost.  

When compared  side-by-side with other meal replacement shakes, Shakeology wins. No other shake can say that is it made up of 70+ natural ingredients from all over the world.  It will suppress your appetite, increase your ability to burn fat, help eliminate toxins, boosts energy, improves digestion, helps lower cholesterol and rev up your weight loss.  

















Let's get real, we can eliminate something from our daily expense that is costing us $4 Take it for lunch instead of eating out for $10-$12 with your co-workers. Have it for breakfast instead of the run to the Starbucks. Have it as a snack instead of going through the drive-thru. 



Did I mention it will keep you full for 2-3 hours and that it tastes good too? There are several flavors; greenberry, vanilla, chocolate, vegan chocolate, vegan tropical strawberry, and the NEW strawberry. They are so good that I want to lick the blender. There are thousands of great recipe ideas online, so you will find a combination and flavor you enjoy.

My favorite recipes:

Strawberry Banana 

1 serving Tropical Strawberry Shakeology

1 cup unsweetened almond milk

2 frozen strawberries

1/2 banana

1/2 cup water

Ice

Vanilla Latte

1 serving Vanilla Shakeology

1 cup chilled coffee

1 cup unsweetened almond milk

1 tsp of vanilla extract

Ice

Thin Mint

1 serving Chocolate Shakeology

1 tsp organic cocoa powder

3 drops of peppermint extract

1 cup almond milk

Would you rather have:


- a bowl of exotic fruit
- 4 cups of broccoli
- 4 cups uncooked mushrooms
- a shot of wheatgrass
- 7 raw carrots
- 3 cups of romaine lettuce
- 4 cups of non-fat yogurt
- 10 cups of raw cauliflower
- 1 cup of peas
- 3 raw onions
- 4 cups of radishes

= $41.19

OR

= $4.00

You might ask how it can be so reasonable considering the amount of value in each serving. “People think we are making money hand over fist with this product, when the truth is, we had to fight to make Shakeology® a product with this much integrity. Our margins are so low, it was tough to justify as a business decision. But, we did it because we know the human body desperately needs the dense Nutrition, Superfoods, Antioxidants, and Adaptogens found in every bag.”- Carl Daikeler, CEO Beachbody

I am passionate about Shakeology and its benefits because I want to help end the trend of obesity and get everyone on a path of health and wellness. Plus, I have seen an increase in my own energy, weight loss and my overall health. 

Give it a try...if you don't want it after 30 days you can cancel your order. Click here to order: I am ready to shake it up!

Happy Friday everyone! Thanks for reading!

Cheers! It's 2014!

Are you an emotional person? Does this spill over into other areas of your life as well? I came to a profound realization today after listening to a podcast of a local pastor......I am paralyzed by my emotions. There are days where I get so stressed out, so consumed with what could or should happen that I freeze up and just do nothing at all. I am literally so scared of the what the future holds and the possibility of my own failure, that I miss opportunities right in front of me. This is true for my health and nutrition as well - if I slip up, I figure I can take the opportunity to completely go overboard and eat everything. Or, I think about starting a program and worry about not seeing the results I want to. Or even worse, getting where I want to be and then sabotaging myself and gaining all the weight back. 

Well let's throw our worries and anxiety to the wind and move forward together confident with no expectations, only with the desire to better ourselves. Even if you just pick up one habit from a 90-day program - that could be a domino effect that leads to healthy decisions in the future. For example, maybe you realize that you need to replace your alcohol or carbonated beverage with a detox water or warm lemon water. This small change could do wonders to your view of health and how your body feels. This could be the ripple effect that alters your view on nutrition. 

Remember your past cannot be changed. What you do have the opportunity to change is your tomorrow. Wake up in the morning and take hold of what is in store for you. Maybe think about making a small change this week - walk around your neighborhood, swap your drive-thru breakfast for fruit and oatmeal, or maybe you are ready to take on a 30 day challenge. The possibilities and results are endless. I will be hosting a 30-day clean eating and exercise group starting on January 13th. We will talk about meal planning, clean-eating, accountability and motivation. Send me an email through the Contact Form on the Home Page if you are interested. Cheers to bettering ourselves in 2014!