It's HERE: The Master's Hammer and Chisel

In less than one week, on December, this brand new 60-day Beachbody in-home workout program will be launched and released to the public! This is perhaps one of the most anticipated programs yet! Created and developed by Sagi (creator of Body Beast) and Autumn Calabrese (creator of the 21 Day Fix, and 21 Day Fix Extreme). 

What is THE MASTER'S HAMMER AND CHISEL?

The program encompasses a "SSP" format to the workout rotation (stabilization, strength, and power).  You will improve your physique in each area, stabalization/balance, strength and power as you progress through the program, as you are weight training, which builds the foundation for you to achieve your final results and goal! Someone who has a baseline of fitness, or graduate of a beginner workout program. 

What is included in your program?

You will receive an easy-to-follow and completely customizable nutrition plan, along with 7 portion-control containers that show you how to portion out the right amount of food to help you reach your unique fitness goals.  Whether your goal is to lean out, sculpt and maintain, or build muscle and mass, you will be able to fine tune your meal plan according to what you are looking to achieve. 

You will have options to adapt certain exercises if you have limited access to equipment. The workouts include a modifier who demonstrates some moves at a lower intensity.

1. 12 30- to 40-minute workouts that combine Sagi and Autumn’s proven techniques for 60 days of hardcore resistance training, on 6 DVDs that rapidly build, chisel, and refine your body using SSP Training. You will train 6 out of 7 days in the week. 

2. A set of 7 portion-control containers and a Shakeology® shaker cup to help you master the art of nutrition— and sculpt your ultimate physique. 

3. The Master’s Hammer and Chisel Program and Nutrition Guide, with your straightforward eating plan, easy-tomake recipes, and Sagi and Autumn’s expert tips for getting the most out of your workouts. 

4. Quick-Start Guide lays out your 3-step blueprint for building the body you’ve always wanted. 

5. 60-Day Calendar that shows you which workout to do each day for efficient and effective training. 

6. PLUS 2 FREE BONUS WORKOUTS 

7. 10 Min Ab Hammer: Carve definition into your core while strengthening your entire ab complex. 

8. 10 Min Ab Chisel: This core-crusher will transform your midsection, without ever getting on the floor.

EXCLUSIVE! You will receive the FREE bonus workout, The Master’s Cardio, when you go through me as your coach! When Sagi and Autumn want tough, fat-chiseling cardio, The Master’s Cardio DVD includes their go-to moves. Short, but intense, this workout boosts aerobic capacity, power, and muscular endurance—without impacting your lean-muscle gains.

What are the equipment requirements?

You will want to have a few dumbbells (5 - 25 pounds for women, higher for men, 10 - 50 lbs.), a sturdy bench (preferred), stability ball, and a chin-up bar (preferred) with a chin up assist band or resistance band with a door attachment kit to modify, in order to complete the exercises in the workout programs. I highly recommend in investing in the medicine ball or kettle ball. Finally, get a journal to track your progress as you advance through the 60 days! You can get everything you need on your Team Beachbody membership shopping mall! 

Who is this program ideal for?

*People looking for a comprehensive resistance training or muscle-sculpting program.

* Those who liked Body Beast® or 21 Day Fix EXTREME® or Trainers Sagi Kalev and Autumn Calabrese
* People who crave a simple, flexible nutrition plan to help them reach their unique goals.

Can I stream The Master’s Hammer and Chisel workouts? 

Yes! If you purchase The Master’s Hammer and Chisel and become a Premium Team Beachbody® Club member, you’ll get unlimited access to Beachbody® On Demand, where you can stream The Master’s Hammer and Chisel and hundreds of proven Beachbody workouts via any desktop, laptop, tablet, TV, or mobile device—wherever you have an internet connection. Just look for “Purchased Programs” on Beachbody On Demand to access The Master’s Hammer and Chisel.

How do I participate in a support group?

**YOU** have an opportunity to join into a private online TEAM FIT4MATION PILOT GROUP for Hammer and Chisel, with other dedicated participants all doing the meal plan and workouts at the same time, starting on the same day!!! Having an accountability group to help you advance through your 60 days and keep you motivated is priceless. You will get the very best possible results when you surround yourself with a virtual support system, helping you stick to your weekly meal planning and prep, celebrate successes with, and also help you overcome any struggles you encounter. It all starts with having me as your coach (if you do not have a Beachbody Coach already), and believing in yourself that you CAN and WILL reach your goals!

As your coach, I am your number one supporter, and I BELIEVE you will finish, and get the results you are after!!  I've done many of the Beachbody workout programs, and by know, The Master's Hammer and Chisel will be my go-to workout program.  The program is available on December 1st, and I am currently accepting applicants who are committed and serious to participate in our group, all done online in a private group on Facebook. 


To LEARN MORE, receive updates, and join into my Facebook Event page, click here, MASTER'S HAMMER AND CHISEL PILOT GROUP. To be considered, apply HERE and send me an email at marshasmrcka@yahoo.com with the subject line "Hammer and Chisel Pilot Group". I can't wait to meet you and help you achieve your goals!!! 

10 Top Tips for a Healthier Weekend

So it's the weekend. FINALLY!  Time to sit back, enjoy some relaxation from the busy workweek, enjoy being HOME, and taking some time for yourself and your family.  But what you DON'T want, is to back track every single weekend, only to leave you with regret, remorse, and "starting over" every Monday morning. 

So how DO you keep things moving forward in your health and fitness goals over the weekend? Here are some of my TOP TIPS, tried and true!!

1 - Start your weekend with intention. 
When you know what you want, and DON'T want, you will know what you need to do to keep yourself accountable.  I suggest tracking in a food journal, or use an app. I recommend SparkPeople or My Fitness Pal.  You can also track your activity levels with these tools, or use your Team Beachbody Wowy Supergym to be eligible to win some extra MOOLA - because we can all benefit from having some extra fun money!  

2 - Stay hydrated! 
Because your body often times mis-reads your thirst for hunger, and you want your body to be operating at it's best. There are so many benefits to staying hydrated, such as *maintains the balance of bodily fluids * helping to control calories by making you feel full * helps energize muscles * helps your complexion and skin looking good * helps your kidneys * helps maintain normal bowel function. Aim for half your body weight in ounces daily! So for example, for a 160 pound person, their daily requirement would be 80 ounces of water. 

3 - Use the opportunity for a more open schedule to plan for double workouts, or do something active with the family.  
Be a good example for your kids and family by showing them that our health is priority, and it's easy to fit it in!  Better yet, encourage them to do it with you and show them how much FUN it can be to sweat!

4 - Eat like it's a weekday!  
If you think about it, why change anything up from what you normally do? Follow your meal plan, prep your meals, and eat like you LOVE your BODY! (because you do!!).  Pack snacks for when you're on the go, and follow a schedule just like you would during the week. Your body will thank you!

5 - Stick to your usual sleep schedule. 
Do you have a set bedtime during the work week, and love to stay up late and sleep in on the weekends? Changing your sleep patterns could throw off your schedule (it's hard to eat breakfast when you get up at 11AM!), and could also interfere with weight loss. HELLO late night SNACKING! And it's usually not the healthy kind at 11 PM! Changing your sleep schedule can also make it harder to fall asleep on Sunday night which could set you up for a tired Monday. Stick to your norm, and your body will thank you!

6 - Plan to weigh in Monday morning. 
If you need extra help being accountable over the weekend, schedule your weekly weigh-in for Monday mornings. Knowing that you'll step on the scale at the start of the week can help you to stay accountable and be more aware of your weekend choices. I used to do this on Wednesdays, and Saturdays, but that was an easy excuse for me to get lax with my nutrition. Now that I use Mondays to track my weekly progress, I've noticed how much of a difference that one little change can make!

7 - Plan for the week ahead. 
What better way to stay healthy on the weekend than by using your extra time to continue to set yourself up for success? Take a Sunday afternoon or evening to plan your meals, hit the grocery store, and do some big batch cooking for the week ahead, by doing your weekly meal prep. That way, when your busy week gets even busier, you'll already be ahead of the curve and able to stay on track! Don't forget about washing your workout clothes and laying them out for your early morning workouts!  

8 - Order smart when you eat out.  
Date nights happen on the weekends, but that doesn't mean you have to eat poorly and sacrifice all the hard work you put in during the week!  Eat lean cuts of meat, and ask for dressings or sauces on the side so you get some control over excess fat and calories. Plan ahead with where you will be going so you can reference their menu online before going to know exactly what you will be ordering!  Also, ask how the foods are prepared. Instead of sautéing veggies in oil, most restaurants will be happy to prepare them steamed instead to save you fat and calories. 

9 -  Eat before events.  
Enjoy a filling snack to curb appetizer grazing at parties and prevent overeating. My go-to's are a high-protein snack, such as water-packed tuna or salmon, Shakeology, almonds.

10 - Watch portion sizes.
Having a little extra time over the weekend means we have more time to linger…and pile on another helping. Get into the habit of sticking to proper portion sizes for every meal and snack.  I love the nutrition plan with the 21 Day Fix for determining healthy, balanced portions customizable for everyone!  

And lastly, remember who's watching! My 4 kids keep me accountable to my nutrition goals, by simply being. I want to show them what it means to eat healthy balanced meals so that they never have to go through trying to lose weight or suffering from obesity-related, preventable disease. If I wouldn't give it to my kids, I don't eat it either. There's room for everything in moderation, and so many times, we can make a few adjustments to almost anything to make it a healthy option for the whole family. 

Eat like you love your body, and it will love you back!! <3

Sweating for my Skinny Jeans: Online Health Support Group

It's fall!!  My favorite time of the year - jeans, boots, scarves, hats, baggy cardigans.  But if you're like me, it's been MONTHS since I've even looked at my jeans! There's nothing more I love, than a pair of dark denim skinny jeans with a cute pair of pumps or boots. And I know so many of us busy moms totally let the summer get away on us, putting our own health and fitness goals on the back-burner.  So I decided to TURBO CHARGE things for you, and help you get on a good track so you can feel GREAT by Halloween, AWESOME by Thanksgiving, and AMAZING, STUNNING, SEXY and CONFIDENT by Christmas and your New Year's parties!!!

So here's what I'm looking for:  20 women who want to lose 10 lbs. in 30 days ...for a total of 200 lbs. down between all of our group members!

Starting on September 21st, we will meet daily in a closed Facebook group for support and accountability.

You will receive a custom diet plan, one on one nutrition advice, portion control containers, a workout program that gets killer results, a 30 day supply of shakeology (a nutrient dense meal replacement shake that helps keep you on track, energized and eliminates excuses to eating right) a schedule, a support team, and a personal dietitian!

I am going ALL IN with this group and expect every other member to do as well so that we are all each other's BEST accountability partners!!  I'm already down 5 POUNDS in ONE WEEK following this meal plan I'll be sharing with our members, and I am feeling so motivated to keep things going!

We are going to spend 30 days FOCUSED and make some healthy balanced changes in the way you eat, feed your family, work out, and greatly improve your overall health.

We will fine tune your existing routines and create some amazing new habits while saying good-bye to your old bad habits.

If you want to be considered for one of the spots open and receive the application, send me a message, comment below "attending" so I can send you more information and make sure this is a good fit for you, or clink the link below to join us!!!

BIG changes are about to take place- you don't want to miss this one!!

I will be hand-selecting our 20 members. To be considered, please fill out this brief application! This will help me get to know you a bit better, and make sure you're eligible and that this group is a good fit for you and your goals!

Body Beast: Not Just for the Guys!

This summer I attended my 2nd Coach Summit conference which was hosted in Nashville, TN, and I was so excited to hear about this fall's newest program release, Hammer and Chisel, with my two all-time favorite trainers, Sagi Kalev and Autumn Calabrese. 

Check it out!  

I have been using Body Beast off and on for about 2 years for cross training with my running, and following the simple and yet effective meal plan of 21 Day Fix Extreme (and adding in the workouts as well for variety). I can tell you that there is no better feeling then waking up sore from a good workout the day before!  Adding in the new Performance Line has been such a total game changer for me, especially the Recharge Formula, to help with muscle soreness and muscle synthesis. Completely NSF-approved, naturally derived, this product is a must-have for those who are serious about leaning out, building muscle, and taking things to the highest notch possible with their fitness goals. 

So it just really seems like a natural fit, to combine these 2 programs in the FIRST EVER partnership of trainers working together to create one kick-butt workout program, Hammer and Chisel!

I have decided to really go after my goals in the next 2 months leading up to this new program launch, and run my own "test" group using these 2 programs in a hybrid workout schedule and following the 21 DFX Meal Plan. 

Heart. Hustle. Determination.

It's true, some people just don't care. They seem to be ok with just accepting their circumstances. And I'm not passing judgement. It's up to each person to decide their own path.  So here it comes...confession time. As we were on vacation last week, I didn't skip one workout (yay me!), but I didn't follow my meal plan as I would have liked.  So coming back, I totally felt like I was walking the road of shame...but at the same time, back stronger than ever to bring my "A" game. My workouts are planned, weekly meal plan is done and posted on the fridge, and I'm ready more than ever to see what my body is capable of when I follow my meal plan and train like a BOSS!

Why I make my health priority is because I want more. To be more, do more, be a positive role model for my kids. I don't want to wait for a health scare to turn things around...that is, if I'm given a second chance. The way I see it, is I can wish for it, or I can DO it. There's no time like the present to take action and be your own fitspiration. Believe you can, and you're half way there!!! 

So here is my first week's plan, meals and workouts, to get me on a good track for success. I cannot WAIT to see how my body responds to the shift in my training schedule. I am a runner, so it will be a change for me to cut back on my cardio and add in more of the strength training. But I really feel like this is what will shape my body into what I'm after. 

Workout/Meal Plan Week 1

My stats are recorded, goodbye pics taken, and now, onto my TRAINING!!! Stay tuned for my weekly progress as I work towards my fitness goals for the next 2 months. 

**If you would like to join me on my journey in a closed online group, complete your application HERE for my next group, starting SOON!!!

The Kickstart Challenge: Back to School Edition

YIKES! I cannot believe it is already mid-way through August, catalogs for back to school shopping are littering our mailbox, and I hate thinking that our summer vacation is nearing an end. Our day time snuggles and spur of the moment outings are abruptly coming to an end. I am finding myself looking for ways to make the transition easier from our laid back summer schedule to our routine-oriented "school" schedule. Is this something you are also thinking about? I will have 3 kiddos in school full time this year, with my youngest at home with me. I'm excited to game plan since our current schedule is in need of some adjustments. Since I work from home, I still need to make sure I am able to do what is needed to ensure I am fitting it all in, and make the transition as smooth as possible! 

I want to help you get on track this fall by hosting a 30 day online Health and Fitness Challenge/ Accountability group. I'm sure you moms out there might be thinking I am CRAY for even considering that we can find time to work out and start eating differently while school is starting back up...because I know we feel overwhelmed, stretched too thin, tired and thinking there just isn't time for this. But I'm here to tell you to just have TRUST. I know how you're feeling. I've been there!  But I'm here to tell you that you can do it. You can find those 30 minutes each day for YOU. It is the perfect natural stress reliever, gives me natural energy, and is a confidence builder. It makes me a better wife, parent, and overall better person to be around, and I know it will do the same for you as well!  I want to help you feel the best YOU you can be. It is possible. 

Below you will find a little outline on what you can expect from my new template for this 30 day Kickstart Challenge. Think of it as your new health and fitness syllabus!  This group is intended for those who want to do what you love to do for your fitness, I will help you be consistent in your workouts so that you don't give up on yourself. But the primary focus will be on our nutrition. 80% of our results are based on what we eat!!! So this is important that we really dig in and dial it in. 

There's NO better way than the 3-Day Refresh to help me do a nutritional reset, drop some unwanted pounds fast (every time I've done it, I have lost at least 3.5 pounds, and up to 5.5 in just 3 days). For those of us who like to see immediate results to stay motivated, this is the perfect solution. AAAAAAAAAAND I really need some help to get over my peanut butter addiction - bahahaha! So now I said it - yes, I do have a problem. And yes, I will BEAT IT this month!

-Making the Time-

If you can't wake up any earlier than you do now, find a spot for just 30 minutes each day where you can work out. If you stay home, that may be during the time one of your kids takes a nap, or maybe its when your hubby comes home from work, or after the kids go to bed. If you work outside the home, most people find it easiest to form this new routine by doing it first thing in the morning by just simply getting up 35 minutes earlier than they do now (and perhaps going to bed 35 minutes earlier each night). To add this "me" time to your day, you will probably have to give up something, like surfing the web, FB scrolling, Pinterest searching, watching TV.  You've all probably heard it...don't FIND the time MAKE the time. It's important, so just do it!

-Your Why-

Together ,we will figure out your WHY. Your reason for wanting to become healthier and set some goals to get there. It's not enough to just say you want to lose some weight! That won't keep you motivated. When you dig down and figure out what's driving you .... you will make the mental switch to want to work out and prepare healthy meals. You will figure out a way.

-The Requirements-

We are busy as it is, so the workout program that is most often recommended will be one that is 30 minutes or less. I will get you started with Shakeology because honestly, its the easiest, healthiest meal of your day. And the benefits are worth every penny. As moms, our bodies need to run as efficiently as possible, to have more energy, to be able to fight cravings, and get the vitamins and nutrients pumped in so we can do everything we needs to do and have the energy to power through our workouts and keep up with our kids!

-Option to "KICKSTART" your weight loss-
...with the  3-Day Refresh challenge pack. The  3-Day Refresh is a 3-day gentle detox/cleanse that will jump start weight loss and give you a break from bad habits. It isn't a juice fast, its not a crash diet, and you do not starve. It includes Shakeology for breakfast, a fiber drink, a vanilla refresh protein shake and snack/lunch/dinner food options. I will be starting off the 30 day challenge with this for sure! I have lost anywhere from 3.5 - 6.2 lbs. when I have done it, and it's safe to use up to once each month. It is an option, not required... but note that the 3 Day Refresh Challenge Pack (including a 30 day supply of Shakeology) is on sale until the end of this month! And you also get a trial of Beachbody On Demand where you can pick your own virtual workout!!! You will love this if you get bored easily and need variety in your workout routine!
 

My 3-Day Refresh Results

-The Challenge Group-

This challenge group will only be thirty days long. If you show up once a day and check in and I see that your putting in the effort and really trying to change and work towards your goals, we will extend it to another thirty days. I'm not trying to be tough lol, I'm not really that kind of "teacher". I just am writing from my experience of coaching challenge groups for over two years. I will put 110% into you if you show up! I can't want it for you, as much as I try to...it never works that way. I'd love to help every single person that I talk to, but it's not always the right time for them.

-Objectives-

I will post daily in our private Facebook group. I will post daily motivation, tips, videos, time-saving recipes and websites (ie. slow cooker meals), workout advice, and help you stay accountable. I strongly encourage group participants to check in once a day, rating how your day was. Every once in awhile I will post a little assignment for the day. Having the support of the group is the secret sauce. When you have other people to help inspire you and encourage you, it makes a huge difference.

Listen. I know its not easy. I know it can be a challenge. I know its hard to keep your motivation afloat. I've had 4 pregnancies.  2 plus years of work. I still have lots of work to do to achieve my goals. I still have setbacks. Weight loss. Weight gain. Plateaus. Learning curves. Struggles. Non scale victories. BUT most of all never giving up. Learning to think positive. Yes, it can happen. You can make it a lifestyle change. Progress. You can make time for yourself to workout. You can make better food choices. You can think positively. You can have support doing so. I can give you the tools you need, and you just have to be ready to give this to yourself. To give yourself somewhere to start. You deserve it, why not you? Life is about to get busy for a lot of you mamas out there. Start a healthy routine now. Get started now. You will be so thankful you did a month from now, 6 months from now, a year from now. Message me or fill out the Kickstart Challenge Application if you want one of the FIVE open spots in my next challenge group.

Click HERE for more information and to apply.