Why I'm so crazy excited about the New Year Stronger You Health Bet Challenge AND Answering Your Questions

Picture this, December 2013, late one night after working a 12 hour shift at the pharmacy, tired, exhausted, sad.  This is the night that this phase of my health and fitness journey began 3 years ago.  When I drew the line in the sand and said enough was enough!  The rest is in the video above :-)

Now that you've watched that, you know why I'm so crazy excited about my New Year Stronger You Health Bet Challenge (click HERE to read more details about this challenge)!  This is the PERFECT time of year to draw that line in the sand, make a commitment to your own health and make a commitment to feeling better! 

I'm going to share some of the questions that I've had so far about this challenge group and how I help as your Coach, Encourager, Supporter and Mentor.

-- What is a challenge group??

My answer:  It's an online community of support, encouragement and motivation at your fingertips!  In a private app that it simple to use.   Literally a family of strong women with the same goals of feeling better, having more energy and being healthy.  A challenge group with me and other amazing ladies on this health and fitness journey is so much fun!  You will love this new community of women who begin to feel like family.  This group will celebrate with you on your good days, support you on your bad days, and encourage you during your struggles.  We will hold each other accountable to our workouts and healthy eating.  Health and fitness is a journey full of ups and downs and we will be here with you all along the way!  

-- What does a Coach do for me??

My answer:  As your Coach, I'll share with you tools, tips and tricks to help make your health and fitness journey a little easier.  Throughout the challenge I'll share meal planning tips, clean eating info, recipes, Shakeology recipes, healthy eating tips, exercise tips and so much more.  I'm also here to help keep you accountable to your goals and your "why" for wanting to feel better and be healthier. 

This is my challenge group formula for success!

-- What kind of workouts can I choose from?  Are they hard?  Do I have to go to the gym?

My answer:  We (Beachbody) has almost any type of workout that you can imagine.  Literally from yoga, to kickboxing, to dancing, to weightlifting.  From extreme to not so extreme and everything in between!  We workout from home either with DVDs or streaming online workouts. 

We also have Beachbody On Demand -- the Netfilx of workouts!!  This includes everything!!!

-- Do I have to workout all the time??

My answer: No! We don't workout all the time, but our goal is to exercise most days of the week at a minimum. I do believe that rest days are important too.

-- Do I have to video myself and post it on facebook?

My answer (after I laugh a little): Not at all! I'm videoing my workouts to help with my accountability and to help inspire one person to exercise that day! But, my challenge group members don't video their workouts and you don't have to either  :-)

-- What kind of "diet" is this?

My answer: It's not a diet at all! I'm sharing tools, tips and info to help you learn about clean, healthy eating of REAL food. Our goal is to limit as much processed foods as we can to help make clean eating a lifestyle change that we can keep forever. Now, we do have occasional treats, because we're ALL human!!

-- Am I only allowed to eat salads?

My answer (after I laugh a little too):  We DO eat salads, yes, but we also eat plenty of other real and healthy foods.  Our goal is to avoid eating much processed or boxed foods and eat healthy proteins, fruits, vegetables, healthy carbs and healthy fats. 

-- Is Shakeology a "diet" shake to help me loose weight?

My answer:  No, Shakeology is not a diet shake.  It's a nutrition shake loaded with over 70 whole food ingredients sourced from the best farms across the globe that helps us simplify our nutrition.  It's a solution!  I've been drinking Shakeology every single day for the last 3 years (I've only missed 2 days!) because this product supplies my body with nutrients that I was missing and can't possibly buy in the store.  Shakeology contains superfoods, antioxidants, vitamins, minerals, probiotics, digestive enzymes, protein and SO much more!  It literally contains as many nutrients as eating about 7 salads!

-- What does Shakeology taste like?

My Answer:  It depends on the flavor.  We have 2 chocolate, 2 strawberries, vanilla, cafe latte and greenberry.  And in my opinion, all of them are super tasty (I haven't tried greenberry though).  It took me a few times to learn how I liked mine blended to get the texture just right with my ninja blender.  But after I learned my perfect blend combo, I've loved it since then and have been drinking it for 3 years.  Now, sometimes I blend for a thicker shake or just shake with ice for a thinner shake.  And sometimes I make chocolate bark and Shakeology bites for a different treat. 

-- How long does the challenge group last?

My answer:  Our group will last From January 3rd through February 5th.

-- How much time commitment is the challenge group?

My answer: The group itself (within our private app) can be checked into on your own time any time of the day.  It only takes a couple minutes to read the daily post, log your workouts, log your Shakeology and comment on other's posts to help support each other.   Daily workouts are different depending on the program you choose, but range from 30 minutes up to 60 minutes.  There is also a little time commitment to eat healthy and prep/cook healthy foods.  But we cook anyway, so that shouldn't be a problem :-)  

-- HOW DO I GET STARTED?  What do I need to do?

My answer:  WONDERFUL!  If you and I haven't talked yet, all you need to do is complete the questionnaire below and I will be in touch with you tomorrow.  We need to talk about your health goals, decide on a Beachbody program for you to use during this challenge, talk about Shakeology and then you'll need to have time to order your challenge pack through me and allow for shipping.  We will use the first week to plan, prep and prepare and this way you'll have time to wait on the shipping of your challenge pack. (And don't forget the free gifts I'm giving to everyone who purchases a challenge pack by January 31st!)

*Remember that this group is only for those not already working with a Beachbody Coach OR for my current Customers and Coaches.

Tomorrow is the last day to commit to the challenge!

Complete the questionnaire below and we will talk tomorrow!

Christmas and Vacation Recovery Plan

So I’ve had a double dose of temptations and activities that have kept me a little off my game this Christmas season.  This past week before Christmas, I was on vacation from work, which meant that I was out of my normal routine!  I’ve been able to stay on track with exercise, because that’s the way I relax, de-stress and feel better – so exercise is a absolute non-negotiable.  I haven't missed a single Shakeology each day because this is also one of my single most important daily habits to ensure that I'm nourishing my body with real food full of nutrients that I can't possibly get by eating food from our grocery stores.  But this past week, I’ve not been completely on track with my nutrition.  I’ve not been eating too much junk or processed foods, BUT I haven’t been eating very many vegetables and honestly not much food at all this past week.  SO, after tonight’s Christmas supper and a little dessert, I’m back to work on Monday & back to my normal eating routine.  I’ve already prepped my meals and packed for my 4 work days during the week.

Let me tell you what I have accomplished this week, more sleep (this is huge for me!), I’ve rested my brain (also huge!) and I’ve started my organizing operation.  I’ve spent a lot of time working on next year’s goals with my personal health & fitness, my business goals and my pharmacy work goals – so this is making me feel productive and more focused.

So here’s my plan for this upcoming week.  I’m absolutely finishing this year healthy!

First, I’m not worried at all about the treats or foods that I at this past week.  Life happens and I’m not worried about eating perfectly all the time.  But my stomach is totally ready for me to be back on track and have more vegetables!

Second, I’m reminding myself that I’ve accomplished a lot in my journey so far and my goal is to continue moving forward, one step at the time.  I’ve also reminded myself of my goals, written some new goals and recommitted to my plans.

I’ve created my meal plan for the week & I’m sticking to it!

I’m planning to drink water like it’s my job to keep myself hydrated and help my body clean out some of the sugar and toxins!

I’m eating clean this entire week, no processed foods and definitely no sweets this week.  I will have only 1 treat meal at the end of the week on Saturday.  

I’m following my recommended food intake according to my Core De Force nutrition plan so that I’m absolutely sure I’m eating enough of the right types of food.  Each day I’m working, I struggle with finding the time to eat, so I’m making an extra effort this week to ensure that I’m eating enough and taking breaks to allow myself to eat.

My workouts are scheduled for before work this week and I’m keeping this schedule like an appointment – this might be difficult for me since I’ve been off this past week and have slept in a little!

I’m also plugging into my challenge groups.  We all help to help support each other with our goals to finish this year healthier and stronger.  We’re in this journey together, one day at the time!  Together we make our health and fitness journeys so much more fun!

Most importantly, I’m remembering that life is life, we’re all human and we must have a little fun with things!  One step at the time, one healthy meal at the time, one workout at the time, one good night’s sleep at the time and of course not worrying about what’s in the past.

Here’s to a new week and finishing this year strong!

Holiday Party Survival Tips

‘Tis the season for parties and sweets! 

Don’t worry – there are ways to have fun and still stick to your goals.

1. Wake up early and do a workout – this will give you energy, help you feel better and you will be more likely to stick to your healthy eating.

2. Don’t save room for calories later in the day.  You will be more hungry by the time you get to the party and you will eat much more than you should.  Eat normally throughout the day.

3. Eat a high protein/complex carb combination BEFORE you leave for the party.  This will keep you from eating too much.

4. Bring something healthy to the party – this way you know you will have something good to choose from.

5. Set a goal and stick to it.  For example, if you know you have a holiday party coming up, decide what you will eat as your “cheat” treat and stick to it.  Then eat the healthiest foods that you can find at the party.  There is usually a veggie & fruit tray – enjoy those veggie sticks!  Just go easy on the dips.  And watch your portion sizes.

6. Drink LOTS of water – this will help to keep you feeling full throughout the party.

7. Go easy on the alcohol.  These are empty calories and the more you drink the more you will snack.  Also drink 1 glass of water after each glass of alcohol to help prevent dehydration.

Healthy Holiday Travel Tips

Staying at relatives homes can be challenging when we have a usual routine of exercising and are trying to eat healthier.  For me, I'm not usually away overnight at anyone's home during Christmas time, BUT these tips help me ANY time I'm traveling!

Here are a few tips to help with holiday travel and staying at other people's homes during the holidays.

Pack snacks that do not require refrigeration – almonds, lean jerky, nuts/seeds, whole fruits, some veggies, WATER!!

Pack a cooler with snacks for the road so you aren’t tempted to stop at the jiffy store or rest area vending machine.  Easy examples are yogurt, cottage cheese, cheese sticks, washed fruits, washed veggies, hummus, hard boiled eggs, deli meats

Take your laptop with you – you can play your workout DVDs in a room with the door closed and don’t have to bother everyone else for the TV.  You can wake up early and have your workout finished and enjoy your day.  This is what I do anytime we are staying away from home – it works great in hotel rooms because they usually don’t have DVD players.

Don’t skip meals trying to save room for calories later – you’ll end up eating too much later

Make a trip to the grocery store as soon as you get into town – this way you know that you will have healthy foods for you and your family.

Decide ahead of time which foods you will splurge on.  Which foods are worth it to you?  Don’t go overboard, but it’s OK to have a treat!

Pack plenty of bottled water in the car – plan for the number of days you will be gone and be sure that you have enough.

If you will be eating out while gone, think about the types of foods that each restaurant will have and make a plan.  Plan what you will order so that you aren’t tempted to order the unhealthy choices on the menu!

Instead of snacking on the crackers, chips and dips make sure to snack on more of the vegetables and fruit.  If there isn’t a veggie & fruit tray – make one for everyone!

I always pack my Shakeology and blender when I go out of town.  I NEVER leave home without it!  This is the easiest way to ensure that I am able to have at least one COMPLETE, NUTRITIOUS MEAL to start my day.

Hopefully these tips will give you a few ideas that you can incorporate into your routine to make the holiday season a little less stressful and a little more healthy!

New Year Stronger You Health Bet Challenge

THIS is a New Year’s Resolution REVOLUTION!  
My {{{ New Year, Stronger You }}} Health Bet Challenge officially begins January 3rd, 2017 and runs through February 5th.

This is a commitment to live healthier, be healthier and take control of our health.

This is not a fad diet.  This is not a quick fix.  This is not a short term solution.
I understand busy.  I understand working full time.  I understand the struggle to balance our own health with so many other responsibilities.  I honestly believe that we CAN have a balance with our own health & fitness and the rest of life.  We can have all of these things together!  

You and I, together, are going to commit to living a healthier lifestyle.  Together we’re going to change our habits, create new habits, live healthier and still enjoy life!   We’re striving to take steps each day to eat healthy & exercise.  But, we’re not worried about being perfect with every little thing.  Life happens sometimes, I totally understand that!

Together, you and I, are going to bet on ourselves.  We’re going to bet that we will succeed.   

We’re going to bet that we will begin 2017 by being our healthiest and feeling our best!

During this challenge, as your Coach, I’m going to share with you meal plans, recipes, nutrition tips, fitness tips, give you complete support and connect you with an entire group of women on the same mission to live healthier.  I will help you see that health and fitness doesn’t have to be complicated! 

With me as your Coach, proper nutrition, effective workouts and total support, you will absolutely be successful with your health and fitness.

As a Coach, I’m partnering with Beachbody, to bring you THE most amazing          {{{ New Year, Stronger You Health Bet }}}.  Beachbody is also betting on US, betting that we WILL SUCCEED.  They’re upping the stakes, beginning the prize pool at 2 million dollars and going up to 3 million!  This prize pool will be divided among all of us as a reward for being consistent with a couple daily, healthy habits.  It’s that simple!

When you join this support and accountability group, there are a few things required of you.  These commitments from you will be your catalyst for success with your health and fitness.  

1. You must commit to making me your official Coach.
2. You must commit to working out, with a Beachbody exercise program, at least 3 days per week.  Who can’t make that happen?
3. You must commit to drinking Shakeology at least 5 days per week.  And of course the more consistent you are with Shakeology, the healthier you will become on the inside!
4. You must commit to logging your workouts and Shakeology using my exclusive challenge tracker app.
5. You must commit to interacting with our private group, checking in and supporting each other.  Because, success is so much more fun with a FitFamily!

This is what you’ll receive from me as your Coach:

1. Complete support, encouragement and accountability when you need it!  And access to an online community of women who also want you to succeed.
2. Daily check-ins from me to help you succeed.
3. Meal planning tips, clean eating tips, recipes and real-life tips to help you succeed.  You will have an amazing nutrition guide provided with each program and your daily dose of Shakeology.
4. Support from someone who’s been on both sides of healthy and understands the struggles each day.
5. A super cool early bird prize for those of you who commit with a challenge pack and join our group by 12/23/16.
6. A free copy of the super helpful Fixate cookbook when you commit with a challenge pack purchase and join our group by the final deadline of 12/29/16.   (so you early birds get 2 free gifts from me!!)

Now that you’re crazy excited for this 
{{{ New Year, Stronger You Health Bet Challenge }}}, there are a couple things that you need to do.

1. Get EXCITED for what is about to happen in this group!  I’m serious, it’s going to be THAT GOOD!
2. Complete the application below.
Once I’ve received your application, I’ll be in touch via the email that you provided.  We’ll begin deciding which program is perfect for you!

🎄 ☃️21 Days of Fit Tips for Christmas! 🎄 ☃️ Days 1 through 13!

I thought that it would be fun to put all of my tips into one post in case you all missed any of the daily tips so far!  Today, we're on Day 13!  

Tip 1: Water. Infusing your water with fruits, vegetables & herbs is a great way to liven up the flavor!!

Water is the simplest way to help our body's organs AND brain function at their best!

Tip #2!
Frozen or Fresh Vegetables? Which is better?
BOTH are great for us!
I LOVE frozen vegetables because I don’t have to worry about them sitting in the refrigerator drawer and rotting before I use them! We all know that sometimes the best intentions at the grocery store don’t necessarily mean that the food gets cooked at home! Right now I have fresh broccoli in my refrigerator that’s seen better days! And you can buy in bulk so that we always have vegetables for meals and don’t have to think about it! During winter it can be difficult to find fresh produce and it’s sometimes expensive!
Is frozen produce as good for us as fresh?? YES! Frozen produce is often flash frozen at their peak ripeness which means they are the most nutrient packed when chosen for freezing.

Tip # 3. FOAM ROLLING!
Are you a roller?? 
What's your favorite area to roll?
For me, standing all day, using my chest muscles all day to open prescription bottles and holding the phone with my shoulder...I LOVE to roll out my back, hips, quads and hamstrings!!

Foam rolling helps promote blood flow, breaks down scar tissue, helps to lengthen muscles, reduce pain & soreness, increase range of motion and help with muscle recovery!

Tip #4  Produce wash!  
Water alone does not remove pesticides, wax and junk from our fruits and vegetables. 
My favorite brand is from Eat Cleaner, but there are many more to choose from!

Tip #5!  Create a FEW playlists!  Having different playlists ready to go for different moods and times of day is the perfect way to help us feel better!
Music just makes me feel good!  Being healthy is all about feeling good!
Create playlists that made you feel good when you’re blue.  Playlists that make you feel energetic before a workout.  Playlists that help you power through a workout.  Playlists that make you want to dance.  Playlists that help relax you.

Tip #6 -- have a master recipe file on computer and/or favorite recipes marked in a few of your favorite healthy cookbooks for quick and easy ideas.

Tip #7 -- meal plan for your week! This makes the week much easier because you don't have to decide each day what's for lunch & dinner.

Today it's a SUPER practical tip that we can ALL use!
Tip # 8 - How to get that smell out of workout clothes! Or any clothes for that matter!

-- Don't leave wet clothes wadded up, lay out flat to dry.
-- Wash as quickly as possible
-- Don't use fabric softener on workout clothes because the film can trap bacteria
-- During rinse cycle, pour 1/2 cup baking soda or squeeze juice of one lemon in rinse cycle during wash
-- Use laundry detergent designed for sports or that already has baking soda
-- Soak clothes for 30 minutes pre-wash in white vinegar + cold water to kill bacteria
And if all of this fails, throw away the stinky clothes & save the nose of your neighbors during your workout!

Tip # 9 - STRETCHING!
I absolutely incorporate stretching after every single workout and even on my off days!

My favorite stretch has to be the pigeon!
#1 reason - it just FEELS GOOD! It's relaxing & therapeutic 
#2 - a flexible muscle is a stronger muscle 
#3 - it helps decrease soreness
#4 - it helps increase range of motion

Tip # 10!! Fitness & Life Journal!
Are you a journaler? Do you write goals? Do you track goals & accomplishments? Are you a pen & paper kind of person?
For me, it's super empowering and satisfying to write my goals, accomplishments and thoughts on paper. I've been an insoncistent journaler up until a week ago when I decided I would give this my real effort. And after a week of consistent work daily, I'm so excited about how good this makes me feel!
My goal is to consistently & daily write in this exact journal until I've filled the whole book. This is my favorite book from all that I've looked at! Now it's my FAVORITE way to help track fitness goals, health goals, life goals and reflect on the day to remember what we're grateful for!

Tip # 11
Drink more water!
I dare you to post a pic in the comments below of your water bottle today!!
Anytime I’m slacking on my water goals, I feel sluggish, have a headache and just feel plain blah!  But as soon as I chug a glass or two, I’m feeling better absolutely have more energy.  AND a cute water bottle will help with our drinking motivation!!

Tip #12 -- Find healthier alternatives for foods that you love & crave.

For example:
I love salad dressing. I tried many different homemade versions until I found one that's healthy and I love! So I'm not tempted by unhealthy dressings.

I love sweets. Anytime I'm craving sweets, I try eating fruit instead. And 98% of the time the fruit satisfies my craving.

I love chocolate. When I crave chocolate, I try to have my chocolate Shakeology instead of sugar loaded candy. Either as a shake, chocolate bars or chocolate cake.

I love peanut and almond butter. Instead of the sugar loaded varieties, I eat the all-natural lower sugar alternatives.

I love pasta. But I also know that wheat products promote inflammation. So I've found quinoa pastas that are super tasty and satisfy my pasta cravings.

I love milk. But I also know that dairy products promote inflammation in our bodies. I've been using unsweetened almond milk for a few years now and love it.

Tip #13 - Unplug. Rest. Recharge.
I think this is my most important tip of all. And definitely my most favorite tip of all!

I've spent most of this weekend unplugged, resting my brain & recharging while enjoying time with Burney celebrating our Anniversary.

Chocolate Shakeology "Cake"

Oh my goodness guys!  You’re going to absolutely LOVE, LOVE this “cake”!  It’s the healthiest cake you’ll ever eat!  (and yes, all of the exclamation marks are necessary  :-) it’s that good!)

Ingredients:
1 scoop chocolate Shakeology
¼ tsp baking powder
1 egg
Dash of salt
3 tbsp unsweetened almond milk
Almond butter or peanut butter (for topping or to mix into cake)
Mini chocolate chips (I use dairy, gluten free)

Directions:
1. Spray coffee cup with coconut oil spray or non-stick spray
2. Mix egg, baking powder, salt and almond milk in cup
3. Add Shakeology into mug and mix very well
4. Microwave for 1 minute 30 seconds
5. Cool slightly, turn out onto plate
6. Top with almond butter, chocolate chips, chopped nuts, etc
7. ENJOY!!!

Transformation from Core De Force!

You know when you just know?  When you just know that you need a change?  Something to push you out of your comfort zone?  Something to push you to be stronger?  

These last 30 days have absolutely been my push, my reminder that change is good and the confidence booster that I most definitely needed.  I can see how my body has transformed over the last 30 days, but most importantly I’ve can feel how my mental strength has transformed.  THIS is what makes me excited, energized and ready to go for more!

If you want to read more about the Core De Force program, click here for my other post explaining more details of the program.

Core De Force Low Down

What I’m most excited about from the last 30 days with Core De Force are the NON-SCALE victories!  

In 30 days, with Core De Force workouts, the nutrition guide with clean eating (THIS IS KEY!!) and Shakeology every single day, I’m excited with all that I’ve accomplished.  I’m also excited with how good I FEEL physically and emotionally!  Before I share my results, remember that we had Thanksgiving day & weekend to deal with while I completed my first round of workouts ;-) 

I’ve experienced an emotional transformation like no other workout before.  These workouts make me feel empowered, strong, more confident and more mentally focused each day.  These types of workouts absolutely increase the endorphin release and literally make me feel happier!   

Then there’s the actual body transformation that I’ve seen.  I’m physically stronger because of the body weight strength training from this program.  Muscles in my arms and back are most definitely more defined and that makes me so excited!  My upper body strength has always been weak, but this program has helped me gain upper body strength.  My leg muscles are also more defined and I didn’t expect this!  AND as you can see in the picture below, the back of my thighs are less cottage cheesy!!  YAY!     I have new muscle peeking out all around my core that really makes me happy!  I can feel that my core is stronger because with each workout, I can do a little more, twist a little more, I have more power in my punches and kicks and more core strength during push-ups.   My coordination has improved because of the kicking and punching combinations in the mixed martial arts workouts.  

Now, let’s talk about the inches that I lost with this program. 

Waist – 1 inch GONE

Hips – 1 inch GONE

Abductors – 2 and ½ inches GONE

Thighs – ½ inch off each thigh for a total of 1 inch GONE

I know exactly what has helped me have SUCCESS with this program!

1. Clean eating with the nutrition guide and correct balance of types of foods included in Core De Force.  

2. Shakeology!  Every. Single. Day!

3. Portion Control because even when we eat clean, we can still overeat. 

4. Super EFFECTIVE workouts that combine mixed martial arts and strength training.

5. SUPPORT from my challenge group to keep me on track, accountable and focused.

All of these results are the reason that I’m going in for round 2!!  I started round 2 today!  And I cannot wait to see what’s going to happen over the next 30 days!