I have been planning and preparing for weeks for the start of the brand new in-home workout program, 80 Day Obsession created by Super Trainer Autumn Calabrese! If you are familiar with her other previous fitness programs, 21 Day Fix, 21 Day Fix Extreme, The Master's Hammer and Chisel, you might also be just as excited as I am! 

If you are someone who already works out regularly and you are looking for a new challenge, this program is going to be right up your alley! As Autumn says, it will challenge you to change you, it will force you outside of your comfort zone, and when you combine the 80 DIFFERENT workout routines with Timed Nutrition, you will really amp up your results! 

I have been working with my customers and coaching team to prepare for this program, both with following A Little Obsessed workouts, and getting a clear understanding about what Timed Nutrition entails!

The program in it's entirety is actually 97 days long total, consisting of 80 workouts, and 17 rest days. I really love that she planned the rest days on Sundays! 

The nutrition portion is spelled out exactly for you, based on your unique and individual goals (weight loss, maintenance, build muscle or weight gain). The plan tells you what containers (aka food groups) to eat at what times, and how much of each to use, along with the specific foods to eat for each food group. It seriously cannot get ANY easier than this! All we need to do is FOLLOW THE PLAN! Sounds pretty simple, right? 

This program is best suited for someone who is already familiar with the Fixate/Portion Fix nutrition plan, and is at an intermediate to advanced fitness level. If you are new to regular exercise and consider yourself a beginner fitness level, or are pregnant, I would suggest joining a fitness accountability group with me and start out with a more entry-level program and work your way up to completing 80 Day Obsession. 

You will need some basic equipment for this program. I recommend light, medium and heavy weights (such as 10's, 15's and 20's), the sliders and resistance loops (they come in light, medium and heavy resistance), a floor mat, and roller (optional). To participate and join into my online support and accountability groups, you will need to have me as your free coach and place your order through me so that I can add you to my next accountability support group! If you are interested in this program, please take a few minutes to fill out my form and I will get back to you with the details ASAP! 

The next 80 Day Obsession is now open for enrollment, and will begin Prep Week on January 29th, with the official day 1 and workouts beginning on Monday, February 5th. 

Hurry and fill out the application before the spots are all gone! 

80 DAY OBSESSION MEAL PLAN

The 80 Day Obsession meal plan is extremely detailed, and at first glance might seem fairly complex. But Autumn designed it super specific so that there wouldn't be much room for doubt or question. Once you take the time to learn it and get the hang of it, you will find yourself sliding right into a new routine and habit with your eating that will be easy to maintain for the long haul!

I wanted to give you a sample of my plan. Each person will use the provided formula to figure out what Plan is right for you, based on weight, goals, and activity level. Then you will simply log into your Beachbody On Demand, download the plan that's right for you, and plug in your foods/meals accordingly! You will notice that I use the Beachbody Performance Line supplements. I strongly recommend using them for the duration of this program, because they will help your body to train and perform at it's best! These workouts will challenge your body, and you will benefit from using the supplements by reducing muscle soreness and decreasing recovery time between your workouts.

I hope that this sample plan gives you some guidance!

1 red (protein), 1/2 green (veggie) per 2 egg muffin cups in this photo

1 red, 1 yellow (carb), 1 green, 1 blue (healthy fat)

1 1/4 green, 1/2 red,  1 blue and 1 tsp.

                                 2 purple (fruit), 1 tsp. 

Here is a sample of a day's meals with my plan. Basically I will eat the same times and containers each day, and I alternate every other day with the main meals (breakfast, lunches and dinners) per week, so I'm prepping 2 different breakfasts, 2 lunches and 2 dinners for the whole week, which keeps things super simple and manageable for me!

I tweaked my plan already from the first couple days, to add the shakeology as my pre-workout meal because I just felt like eating eggs and oats right away at 5AM was way too much food that early in the morning, and right before a workout. I just felt way too full and a tad bit sluggish. For people who are waiting the full 60-90 minutes to work out after eating, it would probably work just fine...but for me, with 4 kiddos and a busy schedule, I didn't want to put my workout off past 5:30 or 6:00. 

So far I'm finding that my group is getting the hang of Timed Nutrition, and they are loving the workouts as well! Probably the biggest concern I am getting from people is the length of the workouts. Day 1 and 2 were nearly an hour long, but honestly the time went by super fast, and it sure as heck didn't seem like an hour had passed! I love the routines, they are slow and paced, but effective moves that leave me feeling it the next day...which is always the goal so you know it's working! Am I right? 

I am currently accepting enrollments for my February 80 Day Obsession group, if this is something that you are wanting to do for yourself or better yet, with a friend, share this post and complete my application HERE! 

Hope to see you in my next online accountability group!!!! 

Pita Pocket Egg Sandwich

This is one of my go-to breakfasts when I just feel like something different than oatmeal in the mornings. For some variety, adding feta or mozzarella (blue container) is really great, but for the next 21 days I am following the 21 Day Fix Extreme meal plan, countdown to comp. so I am not using dairy for the next few weeks. I will miss it, and REALLY enjoy my cheese when I complete this round!

Ingredients:
1 C. Liquid Egg Whites
1/2 mini pita pocket, whole grain
1 tsp. chives
1/2 tsp. dill
Black Pepper to taste
1 tsp. fresh squeezed lemon juice
2 T. mashed avocado
(Mozzarella or feta cheese, optional)

1) Prepare your pan with nonstick cooking spray. Preheat.
2) Combine egg whites with seasonings and pour into your skillet. Cover and cook until set.
3) Spread avocado in the center, sprinkle on the cheese if you are using it, and load into the pita pocket. Enjoy!

Coaching...at a Glance

Do you find yourself wishing there was a way for you to earn additional income for you and your family, from home, WHILE reaching your fitness goals?

View the full story HERE

When I first made the decision to try this whole online "coaching thing", I was a skeptic, to say the least. I wasn't using any social media at the time, and I didn't even have an active FB account. But we were broke. FLAT broke. I was a stay at home mommy to 4 young kids (all under the age of 7) and we were struggling to make ends meet. Any unexpected expense threw us off. We had to budget every penny we spent. It was a struggle to afford our children's education - let alone pay our monthly bills. I remember organizing our stack of bills in terms of priority, and placing the ones that could wait until "next month" deep at the bottom of the pile. Each month we watched what little savings we had vanish, while our credit card debt grew. The investment in my own health goals to get started coaching for free seemed like a no-brainer, and risk I had to take. I recognized that if I didn't do something, our situation wouldn't change. 

Coaching has not only allowed me to stay home and be a full-time mom to our four children, but it has also allowed us to retire my husband from his corporate career to work a job closer to home that he is also passionate about, has created a six figure income for our family in only 18 months, and given me a whole new PURPOSE in my life. It is no longer an issue to pay our monthly bills, and we are debt free, able to make additional payments on our mortgage (on track to have it paid off in 2016!!!). We travel freely with our family, and when unexpected emergencies come up, we don't need to use a credit card. 

I am looking for others who want a change. A change in their own situations. Those who want to work on their own fitness goals, while inspiring and inviting others to do the same. Those who want to earn additional income working flexible hours from home. Those who have a vision for themselves and are ready to go after their dreams!

DO YOU:
√ Genuinely WANT to help and encourage others as you work on your own journey?
√ KNOW you were meant for something greater?
√ WANT to create independence & freedom for you & your family?
√ Want to live by DESIGN: Be your own boss- work when you want, where you want doing what you LOVE?
√ Allow yourself to be COACHABLE and willing to spend a year making short-term sacrifices in order to spend the rest of your life enjoying long-term success!?

I am currently accepting applications, and looking to mentor 5 new coaches to join my team. This is an incredible opportunity for you, to learn from a Top 2014 Elite Coach!

If this sounds like an opportunity you would want to be a part of, message me or send me an email message to marshasmrcka@yahoo.com, and click on the link to apply: Team Fit4mation Coaching Application

I look forward to chatting with you soon!!!

Clean Eating Chocolate Mug Cake

You might never want chocolate cake (the old fashioned way) again, once you try this recipe out. No kidding - it's THAT GOOD! I can't believe it took me so long to discover, that I can literally make this individual serving-size cake, in the microwave, in less than one minute, from start to finish. 

This is kid-tested, family approved, clean eating...and one would NEVER KNOW it takes such little time to make. My 2 year old LOVES this simple Peanut Butter "frosting" as much as I do!  

So now that I have you convinced you NEED to try this, this is what you need:
1 Scoop Chocolate Shakeology
1/4 c. Milk of choice (almond, skim)

Method:
Combine the shakeology powder with the milk to form your dough. Place in a microwave safe bowl, microwave for 30-35 seconds. 

Meanwhile, prepare your frosting. You'll need:
1/4 c. plain Greek yogurt
1 tsp. PB
1 tsp. honey

Combine in a small bowl. Turn cake out of bowl onto plate, top with your frosting, and serve warm. ENJOY!!!  

If you are using the 21 Day Fix meal plan, this cake is one red container, and add your gray for the PB frosting. SO GOOD! And zero guilt. Now I know what you will have from now on if you find yourself needing a sweet treat to follow your dinner or if you have an extra red left over for the day!!!

What is a Challenge Group?

What would it mean to you if you were GUARANTEED success with your health and fitness goals?  How would that FEEL for you to look in the mirror and be PROUD and happy how you looked?  Are you aware that 80% of people FAIL at what ever weight loss program or lifestyle change they choose within just three weeks? Not because the “program” they chose wasn’t good enough, but because they lacked SUPPORT. Think about how much having accountability does for you at work, school and accomplishing general tasks and goals. So why wouldn't you want that for one of the HARDEST tasks you face….weight loss.

If you join the gym, and you don’t show up on Monday, is the gym calling you asking where you were and did you do well over the weekend? No. Actually, in some cases they are banking that you DON’T return. When you are dealing with stress and wanting to eat, does Lean Cuisine have a forum to hear you out? No. My point is, having an advocate, or health coach that specifically has YOUR best interest in mind, provides you your BEST chance at success. Sure, at the end of the day, YOU are the one doing the work, regardless, but, I am there WITH you.

I am a product of the process. First, you must TRUST the process. It DOES work, if YOU do. I am not a nutritionist, not a personal trainer, nor do I have a degree in the medical profession. But what I AM is your advocate. Your biggest supporter. Your # 1 personal cheerleader. I want YOU to live the healthiest, most fulfilled life now. Fitness and proper nutrition is the corner stone of good health and has proven to prevent major diseases from occurring in the body.When you help yourself, you help your entire family! The ripple effect of the choices YOU make will trickle down to your spouse, kids, and other loved ones. I know for me, a busy wife and mom of 4, my health and that of my family is NUMBER ONE priority! I hope to be able to keep up with my kids when they hit the teenage years, and also as a grandparent (hopefully I have a few years before that happens!)!!

I have different types of support, if you are willing to invest in the right tools. I can provide 1-1 coaching for my clients. I also provide a “general” private support group on Facebook. And lastly, I provide “Challenge Groups”.

REGARDLESS OF THE LEVEL OF SUPPORT YOU ARE SEEKING, MY COACHING SERVICES ARE 100% FREE AND INCLUDED WITH YOUR FREE MEMBERSHIP. To have me as your free coach, click HERE and create your free Team Beachbody Membership! 

Challenge groups are PRIVATE small groups that I run monthly on the Facebook “Group” platform. You get ME, as well as several other successful coaches on my team within a small group of people, very similar to you and your goals. I will help you choose a program BEST suited for you and your needs as well as discuss what meal plan is realistic. You will get 1:1 accountability, exclusive motivation, recipes, small daily assignments, fitness tips, and my weekly meal plans for 30, and up to 60 days! The benefit to the group is that you get a TON of positive feedback, support while you LEARN. There is always someone “there” to answer or hear your questions. You will both teach and learn from others and will be empowered in the process. There are some accountability guidelines to remain in the group, but as long as you continue to try, commit to the program tools and SHOW UP, you will ALWAYS have unconditional support.  As my customer, you have the option to join into as many support groups as you like until you are confident you have the tools and motivation to continue on your own without the accountability. You've LEARNED what it takes to live a healthy lifestyle!!!

I start ONE new challenge group a month. If you are interested in learning more about this platform, how “online accountability” works, how I can personally empower you to succeed and what it takes to qualify, fill out my free consultation form and I will email you to set up a time to speak live.

Isn’t it time for you to take charge of your health and make this investment in YOU?! Please take the time to complete the application below for consideration in my next accountability group. Team Fit4mation Accountability Challenge application

Or if you want to secure your spot in my next challenge, get your Beachbody On Demand All Access 12-month Membership and Shakeology with the Portion Fix meal plan HERE or add on the 3-Day Refresh to your order at a discounted rate HERE and I will reach out to you via email within 24-48 hours. 

My $3700 Week as a Beachbody Health Coach

These last few weeks have me completely #mindblown. Ever have one of those full circle moments, where you just think to yourself... Is this really happening to ME?

18 months ago, my family and I were living pay-check to pay-check... much like a lot of families. We were feeling defeated, stressed, strained {emotionally & financially} and completely spinning our wheels, never seeming to be able to move forward. We were forced with the decision to cash out any retirement funds we had accrued to make payments on our growing debt. When we decided that I would leave my career to stay home and raise our family, I knew it would be a financial strain, and it was worth the sacrifices, BUT it wasn't something we could be doing long term. 8 years on a single income was H A R D. It came to the point where my husband took a job commuting 2 hours each day, working LONG hours. We were on Badgercare, used WIC for food, we didn't have money to donate freely to our church, I felt like a single mom, raising 4 young kids by myself, them rarely seeing their dad at all during the week. Although I was grateful that I was home with the kids, we were missing out on SO MUCH family time. Weekends became the only time for us to be together as a family.

This was not the picture of a life I had envisioned. This was not a life I wanted for my kids. Our marriage was under an enormous amount of turmoil and strain. But I wasn't willing to resort to sending my kids to Daycare to let someone else raise them, just so I could get a "job".

I wanted more for my family, for our kids. I wanted to be able to take them on a vacation without having to CHARGE every penny on a credit card that I knew we wouldn't be able to pay off for a very long time. I was tired of telling my kids that we had to take food out of the cart at the grocery store because we didn't have enough $$ in our checking account to cover the bill. I was TIRED of money fights with my husband. I was sick of him working so far from home, missing out on so much with our kids. I wanted HIM to also live HIS dreams of making his pottery again and do work that he was passionate about. I was depressed that we would tackle home improvement projects to try to make our house a home for our family, only to not be able to afford completing the work required. I wanted to be able to buy NEW clothes for my kids without feeling guilty for not shopping at Goodwill. Date nights were a complete DREAM to me - we couldn't afford a babysitter, let alone a dinner out. I was SICK to see our money disappearing faster than we earned it, completely depleting any cushion we had. We cut our living expenses to the bare minimum to help make ends meet. We cut out any garbage service. No cell phone (yes, I used a trac phone!). We grew most of our food, and preserved it by canning, dehydrating and freezing. Made our own home cleaning products. No satellite TV or high speed internet service. Any way we could, we tried to save money. But even that wasn't enough to change our lives in the way we so desperately needed. We live in the central part of WI, a small rural farming community. I wasn't on any social media, lived a quiet, content life with our family and few close friends. I didn't even KNOW what was possible and available to me.

But what I DID know was that I was done WISHING things would change, but not taking any ACTION. So once I saw the opportunity that was right in the palm of my hand, I decided to take it. How couldn't I???

{Enter Online Health Coach...} I had always been active, a runner, caring about healthy nutrition and lifestyle. Adam and I purchased Insanity and started doing it at home earlier that spring. We both got our butts whooped, and I was blown away by how effective an in-home workout program could be. So when I got in contact with one of Adam's friends on FB who was an Online Health Coach, it just sounded too good to be true. I was ENTIRELY skeptical. I thought it was a "Pyramid Scheme" - what is that, anyway?? haha So I did as much research as I could to find those RED FLAGS. But I couldn't find any, as hard as I tried. I trusted Alyssa, so decided I didn't have a single thing to lose by trying, but I had EVERYTHING to gain!! I had NO IDEA what a coach was, what we did, or even what a group on FB was...didn't know that there was such a thing as Instagram...but what I BELIEVED was that I could do it... I love to help people, and have a passionate for health and fitness!

I'm not saying it was just as easy as that. It didn't happen overnight. There have been many sacrifices (mostly with my sleep and I don't watch TV), and there have been trials, and lessons {SO many lessons}, and there has been growth. But nothing worth having, and nothing INCREDIBLE comes easily. I saw this vision. I saw my family living comfortably for the first time in a LONG time. I saw our family living together as a FAMILY - spending quality time with each other every day. I saw the plan, and I BELIEVED in it.
.
So I did it.
.
You know I wouldn't post this type of thing for no reason. You all know I don't talk about this stuff - and quite honestly, this is throwing me WAY out of my comfort zone doing so. I have gone back and forth about it for 2 weeks. But sometimes, it's NECESSARY. It took someone showing me how POSSIBLE changing my life and my family's life was for me to understand. And since I am in the business of *paying it forward*, it was laid on my heart today to share this with you. Because on 3/10/15, I basically had my socks knocked off! I can't believe that this is my job and I make crazy good money doing what I LOVE!!
******************************************************************
So by HELPING PEOPLE get healthy and happy, working with my team of coaches to do the SAME, I am SO PROUD to say that as of THIS WEEK, Adam Smrcka and I are entirely, --100%-- credit card/ student loan/ Car payment DEBT FREE!!!!!!!  We were able to take our paycheck from ONE WEEK'S PAY to send off over $3000 to our final remaining debt (other than our mortgage). We are LIBERATED from the financial strain that was holding us down, captive for so long.

So why not you?

What makes you think you can't do this too?

If you want to stop being a wisher and start ACTING, then please join me in this AMAZING opportunity that has landed me as a top Elite Coach in the company in 2014, just after 17 short months as a coach.

Thanks for letting me share with you! Thank you Team Fit4mation,  Beachbody and Carl Daikeler. Because of your integrity, innovation, passion, and commitment, you are helping SO many people change their lives for the better. 

If you would like to apply for a position on my team in my next New Coach Training Academy, please APPLY HERE.