Sweat For Summer Challenge

My Sweat for Summer Health and Fitness Challenge Group is set and ready to go for May 11th!

I’m excited to invite you to join me on a journey to better health and fitness with the support of friends on the same journey.  Make this the summer you rock that swimsuit and forget about the coverup! This challenge group will give you the support and encouragement that you need to make the commitment of eating healthier and exercising more.     

And you will be coached through the ENTIRE process, each day, by me!  You will have a SUPPORTIVE, FUN online environment to ensure that you REACH YOUR GOALS!  There is nothing like a group of friends holding you accountable and supporting you.  You WILL be SUCCESSFUL and YOU WILL reach YOUR GOALS!

We will start on May 11^th!  The first week will be our prep week to get everyone on track and ready for go time!

Our workout programs are created by the top trainers in the business and many are only 30 minutes a day.  Anyone can find time for that!  And each program has a complete & simple nutrition guide to follow.

All you need to do is let me help you find the program that is right for you and be open to learning and changing! 

Your fitness package includes:

A complete at-home fitness program with DVDs

Full workout schedule

Getting started guide

Complete meal plan and recipes (easy to follow!)

Clean eating advice and tips

Meal planning info

Shakeology (the Superfood Shake) to help you get complete, dense nutrition every day

Me as your personal coach

Access to our online challenge group for daily support, motivation, tips and accountability!

If you are ready to make changes, no matter how small, I want to help you find your personal healthy, stick with your goals and stay healthy!

Here's what you need to do:

Click this link to make me your personal coach I want Kristin to be my Coach

Then email me and we will set a time to talk.  I will help you decide which workout program will fit your goals and we'll get everything that you need together so you're ready to go May 11th.

If you have any questions, email me at kristingator@gmail.com or fill out the form below and I will be in touch.

The Formula for Success With Your Fitness Program

Before I took time to learn about nutrition; I thought that eating less was all it took to lose weight.  I knew that I was exercising, so I believed that I could out-exercise my poor diet.  I’ve been working out since I was a young teenager, but I had never been able to feel comfortable in my own skin, and I had never been satisfied with results from my exercise routine.  So I just thought that this was how my body was going to look no matter what.  I needed to exercise even more to make tiny changes, and I always felt defeated with my progress.  I was eating healthy foods such as lean meats, fruits, nuts, & veggies, but I was also eating a ton of processed foods and sugar-loaded foods.

I realized that it wasn’t normal to always feel sluggish, tired and have no energy. I had tried P90X and T25 from Beachbody – and I’m ashamed to say that I never once opened the nutrition guides for either while I was completing the programs.  Each Beachbody plan comes with a guide developed by nutritionists to give you all the tools you need to have amazing results.  However, my mind wasn’t all in, and I never committed nutritionally.  I had only committed to the workouts.

Then, almost a year ago I decided that I had to change - I had to do what it took to feel better.  I began the PiYo program and I went ALL IN with this program.  I told myself that this was the program that would change my life.  And oh boy, how it did!  I committed to the nutrition plan and the workouts and completed 2 rounds of PiYo last year.  I also committed to learning more about nutrition and clean eating.  I used the 21 Day Fix nutrition guidelines for a simple method to keep track of my servings and portions.   I was absolutely shocked at the results after just 4 months. 

I had learned the magic formula – clean eating with proper portions and awesome workout programs.  This was all it took to make me look feel better than I had ever felt and to feel comfortable in my own skin.

What did I learn from Beachbody’s nutrition guides included with PiYo & 21 Day Fix and the Clean Eating guidelines from Tosca Reno?  I learned that I must fuel my body with proper nutrition, in appropriate amounts and correct portions to keep my body running efficiently.  I had been sabotaging myself with poor nutrition filling up on processed and sugar-loaded foods, and I had been sabotaging myself by not eating enough each day.

When we don’t fuel our bodies with sufficient nutrition; we are hurting ourselves.  The lack of nutritious food causes our bodies to go into defensive mode in an effort to prevent damage from the literal starvation.  When our body thinks that we are starving; the first thing it will do is hold on to fat.  Then it will slow our metabolism down in an effort to conserve energy and conserve our fat stores.  So the body is literally deprived of sufficient nutrition and it tries to save itself.  Then, if you add exercise into the mix without proper nutrition - the vicious cycle becomes worse because exercise taxes our bodies even more.

I am by no means perfect, and I still have my treats & cheats.  But at this point in my journey I’ve learned how good I can feel with proper nutrition & exercise, so my treats are limited, and I stay focused on my goals.

We must eat enough healthy, clean food to fuel our bodies with nutrition to sustain a healthy metabolism.  The key is to eat as clean as possible in the proper portion sizes.  It’s eating as few processed foods as possible and less sugar-loaded foods that make the difference.

This is part of what I teach in my monthly challenge groups.  I teach about clean eating guidelines and proper portion sizes.  I also use these groups to help motivate and encourage each person to stick to their exercise and nutrition commitments.  It’s a support group that will help each person reach their goals.  It is the perfect addition to your at home fitness and nutrition plan to help you meet your goals and stay there.  

If this support group sounds like something that will help you, I would love to have you join my next group!

Click this link and sign up to have me as your FREE Coach
I want Kristin as my Free Team Beachbody Coach

Once I'm set as your Coach,  email me at kristingator@gmail.com and I will be in touch.  We will choose the perfect program to get you to your goals.
Choose a Challenge Pack here

Quick Overnight Oatmeal Recipes

Did your mom every tell you to eat oatmeal and that it would “stick to your ribs”?  Mine did – and as always – she was right.  I hated oatmeal until about 6 months ago - and now I've learned how good it is for us!

Oats contain healthy fiber; both soluble and insoluble.  And eating just a half cup of oatmeal a day is enough to reap the health benefits of oatmeal.  Fiber is important in maintaining gastro-intestinal health by regulating transit time through the GI tract and adding bulk, increasing the feeling of fullness and preventing constipation.  It is recommended that we eat 35-30 grams of fiber each day.  1 cup of oatmeal contains 4 grams of fiber and 6 grams of protein.

Oatmeal contains insoluble fiber that stays in the stomach longer and helps us to feel fuller, longer.  This can help to prevent overeating later in the day.  Insoluble fiber in oatmeal has been proven to decrease LDL (bad) cholesterol by 10-15%.  And studies show that fiber can decrease risk of high blood pressure and mortality from cardiovascular disease.  The soluble fiber helps to control blood sugar by slowing down digestion time to help achieve better blood sugar control and prevent insulin resistance.

Steel cut oatmeal is the least processed of all and contains the most fiber; the next best choice is the old fashioned rolled oats.

The first overnight oatmeal recipe is dairy free and uses unsweetened almond milk.

Ingredients:

¼ cup almond butter (all-natural, unsweetened)

1 cup rolled oats

1 cup unsweetened almond milk

1 tbsp chia seeds

1 tsp honey

½ tsp vanilla

½ tsp cinnamon

-- you can also add 1 mashed banana or do not add the honey to decrease the sugar content.  And you can add fresh fruit when serving.

Mix well and cover in airtight container or mason jar overnight.

**2 servings per recipe

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The second recipe uses yogurt to give it a little extra protein punch!

Ingredients

·         1/3 cup old-fashioned oats

·         1/3 cup plain Greek yogurt (this is the protein)

·         1/3 cup milk or almond milk

·         2-3 tbsp fresh or frozen fruit (chopped if large) (blueberries, banana, strawberries, apples, pears, mango, etc)

·         1 tbsp chia seeds

·         Optional ½ tsp honey or maple syrup

    

    Mix well and cover in airtight container or mason jar overnight.

Would PiYo help me and why should I increase the flexibility of my muscles?

Would PiYo help me and why should I increase the flexibility of my muscles?

Have you ever woken up, gotten out of bed and been stiff and sore?  Do you have stiffness or tightening in your muscles after sitting for long periods of time?  This was the problem that I had because of my job as a pharmacist.  Standing on my feet all day, standing at a computer screen all day and poor posture contributed to the pain that I experienced each day before I discovered PiYo.  I would wake each morning with stiff ankles & knees, a sore back, tight muscles in my chest and back and my hips would stay out of alignment.  It would take about 10 minutes of walking around, stretching and popping my body to feel ok when I got out of bed.  And throughout the day my knees, ankles, hips and back would ache. 

Flexibility training is considered one of the three important elements of a fitness program.  What are benefits of more flexible muscles?  A flexible muscle has greater strength potential.  Flexibility allows greater freedom of movement and improved posture and muscular balance.  A more flexible muscle is less tense and less prone to soreness.  Flexibility training helps joints to maintain a full range of motion when weight training, when performing aerobic activity and in daily physical activity. More flexible muscles and joints are less likely to be sore and stiff. Flexibility allows you to achieve better athletic performance during intense workouts or running.   

Once I began PiYo in June of 2014, all of these issues started to resolve.  And today, I no longer have that pain and stiffness

.  PiYo has allowed me to increase my flexibility and increase my muscle strength all while helping me lose weight and inches!  THIS PROGRAM HELPED ME LOSE 13 POUNDS AND 9.25 TOTAL INCHES IN 2 MONTHS! PiYo gave me muscle definition that I never thought possible!  AND I developed enough strength to do a real push up on my toes -- this is quite exciting to me.

PiYo is a fusion of the best body sculpting and flexibility workouts rolled into one action packed calorie burning workout that actually restores the body.  This program is not hard on the body - it's no impact and it truly does restore your body.  I LOVE this program and believe in this program so much that I became certified to teach PiYo. 

My next PiYo challenge group will begin prep-week on April 20th.  You will have me, as your personal coach, throughout the 60 days of this program.  I will teach you about clean eating, Shakeology and give you tips to have the most success with PiYo.  AND I'm most excited about being able to teach you exclusive PiYo workouts only available to PiYo instructors.

What will you get when you choose me as your coach and decide to purchase a PiYo Challenge pack?

- A complete at-home PiYo program with DVDs and the option to stream your workouts (with club membership)

- A full workout schedule - you don't even have to plan anything!

- A complete meal plan and recipes (easy to follow!)

- Clean eating advice and tips

- Meal planning advice, actual meal plans and recipes

- Shakeology to help you get complete, dense nutrition every day

- Me as your personal coach to help you on your journey

Here's what you need to do:

Sign up for a FREE Team Beachbody account to set me as your coach by clicking this link: Make me your FREE Team Beachbody Coach

Then, order your challenge pack through my link here: Order PiYo Challenge Pack

Then email me at kristingator@gmail.com to let me know you are ready!!
We will start April 20th -- so orders should be placed by April 14th to ensure that you have your pack in time to start!

If you have any questions about this exciting challenge group, message me through Facebook or email me at kristingator@gmail.com