You might or might not have heard about Beachbody's newest in-home fitness program, 80 Day Obsession. Today I'm on day 19, and just like trainer Autumn Calabrese said, I've already torn through my first set of resistance loops!
As the replacement loops are not yet available in the product catalog, I resorted to finding a set that will work for these workouts.
In case you are in the same position as myself and need replacement loops stat, I wanted to share with you what I am using so that you have the equipment you need to keep going with your workouts and keep working towards your fitness goals! This Belus set of 4 loop bands comes in 2 different color options, and have varying options for resistance, from light to extra heavy.
And if you are interested in joining me with a community of other ladies, I am currently taking enrollments for my next virtual support and accountability group that starts on Monday, February 5th! Apply here for more information!
One of the questions I get asked all the time is, what do I recommend for a weight-lifting set?
When I first started cross training, I didn't have a huge budget. I used bands, along with the bare essentials - which at the time consisted of a set of 10 pound weights, 15's and 20's. Since you can expect to pay about $1.00 per pound, those 3 sets of weights cost me around $90 plus tax. As I got stronger, I oftentimes found myself wanting heavier weights... so as funny is it sounds, at times I was holding 2 weights at the same time for some of the lower body exercises.
When that got old, and my business income from Health Coaching started picking up, I was ready to invest in something that was more suitable to what I needed, with less clutter in my workout space. After checking product reviews and asking around in my fitness circles, I decided to invest in Bowflex SelectTech 552 Adjustable weights. To me, it is a far better value for your money, as you have so much more options with the weights. With what takes up the space as 2 dumbbells, you have the flexibility and option to use 5's, 7.5's, 10's, 12.5's, 15's, 17.5's, 20's, 25's, 30's, 35's, 40's, 45's, 50's and 52.5's! The only downside to them is for certain moves, they tend to feel a bit bulky. I also decided to keep my dumbbells for drop sets and for those times I have a workout buddy join me for a workout.
I am so happy with my investment, that I want to share with you in case you are in the same situation as I was, looking for a nice user-friendly upgrade! If you decide to invest in these for your health and fitness goals, comment back and let me know what you think of them!
The second question I get asked all the time when creating a home gym space is, is what flooring surface do I use? Before I created my workout space, I was sweating on my living room rug. It always made me cringe to see my sweat dripping all over the area where my kids played. So once I was able to create my own home gym, I was so excited to move into a more suitable workout space that allowed for my own workout flooring! My top pick is this rubber interlocking square flooring. They are durable, super easy to install, clean up well, and give the PERFECT amount of cushioning during your workouts! I love that I don't need to use a mat for floor exercises, my workout bench doesn't slide around on me when lifting, and my knees have the perfect level of support when I'm doing high-intensity jumping exercises. All around, I have zero complaints or issues with this floor! Check it out here,
Good luck and have FUN creating your PERFECT workout space in your home!!
If you are looking for a fun online community to support you on your fitness journey, if you are wanting to join in my next Fitness Bootcamp, or if you're wanting to learn more about what I do as a Health Coach, click HERE to connect!
Do you want to build up a firm, rounded butt AND burn away fat to reveal leaner, flatter abs? At the same time?!? What if I told you YOU COULD!?!
Introducing the newest in-home fitness program created by Autumn Calabrese, 80 Day Obsession, which was designed to help you burn fat and get lean! Click here to get it first! AVAILABLE DEC. 14TH 2017.
Read on to learn what you can expect from this extreme home workout (complete with a modifier so ANYONE can do it!)!!
WHAT IS THE 80 DAY OBSESSION?
It is the newest streamable workout program complete with a scientifically developed meal plan designed for advanced exercisers who want to build their strength and lean out their flattest abs ever. The 80 Day Obsession promises a firm, rounded booty and flat stomach. YES PLEASE! While Autumn's not new to in-home workouts, she's taking this one to a whole new level, with 80 different workouts filmed live, so you never repeat a workout!
She talked about the program saying, "it's all about the right workouts in the right sequence, plus a targeted approach to nutrition". Because it takes both the right workouts along with the appropriate nutrition to get results, I am confident with this complete package, this is the solution to help you finally achieve the health and fitness goals you've been looking for!
get an extreme workout in the comfort of your own home
The workouts range from 45-60 minutes per day, 6 days per week. Enjoy a rest day once per week! The meal plan is a professionally, scientifically calibrated timed nutrition plan designed to get you max results each week of the program so that you're never left guessing what to eat.
It's going to require hard work, and this is not for everyone, BUT you'll be training like an athlete and fitness competitor, and be working every day with a super trainer to get max results!
WHAT ARE THE 80 DAY OBSESSION WORKOUTS LIKE?
The 80 Day Obsession workouts include 80 unique workouts that are designed for experienced exercisers, and each routine also includes a modifier to follow as you build up your strength and endurance, making it doable for ANY fitness level! You will see total body workouts using weights, compound exercises, and plyo moves. These workouts are available exclusively on Beachbody On Demand (think Netflix of the Fitness World), and not on DVD. The program is divided into 3 phases that last about a month each to help you sculpt and tone your entire body.
PHASE 1
In Phase 1, you learn the moves and proper form using your resistance bands and sliders. The focus is on building up strength and practicing good form for maximum results.
PHASE 2
In Phase 2, you'll begin adding in compound moves to make the most use of your workout, by working multiple muscle groups at the same time. You'll also be adding more weights in this series, but you'll still be using your body weight for resistance in certain workouts as well.
PHASE 3
The final phase is the most intense (as you might expect!). In Phase 3, you'll begin mixing in plyo moves to those compound exercises you learned in Phase 2.
WHAT YOU'LL LOVE ABOUT THE WORKOUTS
If you are a person who experiences workout boredom, you'll especially love how no 2 workouts are the same! Even if it's the same moves, you're changing up the reps or weights you use. You can forget about being bored, and you'll always feel challenged! This program will truly feel like you're working out with your very own personal trainer because of the variety and challenge. WORKOUT LENGTH: 45-60 MINUTES CALENDAR: Workout 6 days per week, with Sunday as a rest day. EQUIPMENT NEEDED:
If you are familiar with the 21 Day Fix, you already know Autumn's attention to nutrition is one of the reasons this program did, and continues to do so well with helping people reach their weight loss goals. She made the meal plan simple and effective, and people's results were on POINT.
You'll be happy to know that the 80 Day Obsession meal plan is no different!
DOES THE 80 DAY OBSESSION HAVE CONTAINERS?
Yes it does, because we all know how important portion control is with our eating, but Autumn wanted to give us a tool to help us eat EXACTLY like she does, and therefore added in timed nutrition.
Just as in 21 Day Fix, you'll calculate your calorie bracket (A, B, C, or D) based on your current weight and goals. This bracket tells you how many containers of each food group to eat per day. Autumn then takes things a step further by incorporating WHEN it's the ideal time to eat certain foods, aka timed nutrition.
You'll follow this simple approach to Timed Nutrition using the portion fix containers (included with your Challenge Pack) to maximize muscle recovery and performance. The nutrition guide outlines what the best foods are to have during the time of day and around your workouts.
You'll be eating small meals throughout the day (5-6 mini-meals), and you'll never go beyond 3 hours without eating. Since the workouts are advanced, it's also recommended to use the Performance Supplements. You're going to want to help feed your muscles and help them to recover from the intense workouts!
You are also allowed a "RE-FEED DAY" which helps you refuel your muscles with energy, On this day, you'll be given more carbs to build up glycogen. This starts in week 6, and continues every few weeks after. You'll be happy to know that the 80 Day Obsession meal plan can be customized for any dietary need, like vegan or food allergies as well.
TIMED NUTRITION
You'll use a pre-workout meal an hour before you work out, and your pre-workout supplement, Energize, about 15 minutes before you start working out to prime your body. After your workout, you'll want to have your post-workout supplement, Recover, within an hour. Then you'll eat another small meal within 2 hours of your workout.
You'll be happy to know that you have the option to get the entire program along with the nutrition and supplements in a bundled and discounted option HERE!
DO YOU NEED WORKOUT SUPPLEMENTS?
As mentioned above, Autumn does recommend using the Performance Line Supplements because of the intensity of each workout. Taking Energize before your workout will help you continue to push through your cardio and strength workouts, as it improves your endurance. Recover after your workout helps to reduce muscle soreness and rebuild muscle. Then you can also incorporate Recharge before bed if you're still feeling sore so that you're able to push yourself the following day with your workout routine.
While you can see results without using supplements, they can help accelerate your results, fuel your body and help you get through the workouts with greater intensity and with less soreness. You'll thank yourself for using them!
HERE'S A PREVIEW OF THE PROGRAM
WHEN WILL THE 80 DAY OBSESSION WORKOUTS AND MEAL PLAN BE AVAILABLE?
The 80 Day Obsession workouts will be available to stream 1 workout per day starting on January 15th, 2018. There will be one new workout released Monday through Saturday. The meal plan will also be released one week ahead of time on Beachbody On Demand so that you can meal prep before starting the workouts on January 15th.
If you start after the 15th, you'll have access to each of the workouts that have been released to date.
THE GOOD NEWS IS BEACHBODY ON DEMAND IS ONLY $99 FOR A WHOLE YEAR, AND YOU GET TO ACCESS OVER 700+ WORKOUTS!
80 DAY OBSESSION RESULTS
The results from the Coach Test Group for this program have been nothing short of incredible! The before and after pictures featured below are from 1 round of 80 Day Obsession.
These results are REAL and this program is truly life-changing. If you want to see even more photos,check out my album here. Its incredible what you can accomplish when you put your mind to a nutrition plan and fitness program for the full 80 days! I know that you are going to rock these results too!
MY EXCLUSIVE 80 DAY OBSESSION SUPPORT GROUP
I hope you're feeling truly inspired and EXCITED about Autumn Calabrese's new workout program, and cannot wait to do this right along WITH YOU! I'd love to have you join me!
IF YOU ARE READY TO ROCK THE RESULTS, HERE IS WHAT I NEED YOU TO DO NEXT:
FILL OUT THE APPLICATION HERE or AT THE BOTTOM OF THIS POST IN THE LINK
TOGETHER WE WILL PICK OUT WHAT PACKAGE IS BEST FOR YOU SO THAT YOU CAN ORDER ON DECEMBER 14TH!
Remember this is a BETA TEST GROUP which means you will be the FIRST to go through the program! You have the opportunity to win $500 for completing the program and submitting your results plus you have the opportunity to become a Beachbody Challenge Winner and earn additional money for your transformation.
Myself and Team Fit4mation United would love to have you join our Elite Team for an exclusive 80 Day Obsession Group starting soon...but why wait for a New Year?
Did you know we have a private Facebook group AND and upcoming Challenge in the Beachbody Challenger Tracker App? We'd love to help you get set up for either one, depending on your preferences. While the workouts don't come out until January 15th, we do have A Little Obsessed starting soon, and it's never too early to add me as your Beachbody Coach if you aren't already working with someone! If you let me know what your goals are, I can help you find the best workouts to fit your needs, and I'd love to include you in our year-round challenge! Contact me HERE so that I can help you get started TODAY!
So here it is!!! What would you say if I told you that you could work on your health goals for just 4 weeks and get a split of up to $3 MILLION DOLLARS in prize money!?!?
This is BETTER than the original Diet Bet idea, the "Biggest Loser" challenges, …seriously!
•Change the word "diet" and replace it with HEALTH. YOUR health to be exact ;) Beachbody thinks you'll love getting fit and healthy so much so that they want to pay you to hold yourself and others accountable. Sweet, right?
....BUT could it possibly get any sweeter? Yes!!! So what's the scoop??
•For the original "Diet Bet", people have to fork over their own money and then lose it to their friends if they don't lose the most weight in the agreed upon time.
•For Beachbody's Health Bet, you invest in yourself with by purchasing a Beachbody bundle kit…which you KEEP for as long as you like (hopefully forever!)!! You don't put up ANY of your own money for the bet. Beachbody has already thrown $1,000,000 into a pot and they'll be adding up to $3,000,000 total, by the start of the challenge on Sept. 4th.
I know you're wondering by this point, "So how do you I get a part of that pot"? ________________________________________________ ((Here are the rules:))
•You MUST be registered in our Challenge Group with the My Challenge Tracker App (it's free) by SEPTEMBER 1st! If you have a free Beachbody health coach already, get the details from them. If not, you're good to go!!
•Log a minimum of 5 Shakeology shakes per week with a photo. •Log a minimum of 3 workouts per week. (No photo or video required) •You must have a valid first name, last name, email address, and mailing address in the U.S or Canada to be paid.
☝️☝☝ That's it! How simple right?
If you meet the above requirements you get to split the prize equally with other eligible participants. It’s not about how much weight you lose or inches you’ve thrown away…it’s just doing the workouts, fueling your body with nutrition, logging your activity and BAM, the $$ is yours ♥
Again, no brainer, right? The fun starts SOON and spots are limited to the FIRST 20 WOMEN to JOIN!! Comment your email in the event discussion to be added into the group and to receive the details about how i can help you get started!!!! ________________________________________________ LINK FOR THE GROUP TO JOIN IS HERE!! Request to join and I'll be in touch within 24 hours to answer all your questions and help you get started!!!
Who doesn't love to enjoy some rhubarb in the spring? Growing up, that was the first sign that summer vacation was on it's way!! My mom would line up the pie crusts, and go into a baking frenzy. Rhubarb pies, breads, cakes, crisp, bars and desserts...it's no wonder I didn't gain 20 pounds just in the month of May! So it was my mission to find some healthy alternatives, with none of the guilt or sacrifice in flavor! I think these turned out pretty good!
Serves: 9 (1 muffin each)
Fixate Equivalents- 1 purple
1 blue
INGREDIENTS:
2 large eggs, lightly beaten
1 cup mashed bananas (about 2 medium bananas)
1 Tbs. grass-fed butter, melted
1 1/2 almond flour *(rolled oats will also work)
3/4 tsp. baking soda, gluten free
1 dash sea salt (or Himalayan salt)
1/2 cup chopped rhubarb or other firm fruit (Apple, pear, blueberries)
INSTRUCTIONS:
1- Preheat oven to 350 degrees.
2- Prepare nine muffin cups by lining with muffin tin liners or coating with spray.
3- Combine eggs, banana, and butter in a medium bowl; mix well. Set aside.
4- Combine almond flour, baking soda, and salt in a medium bowl; mix well.
5- Add almond meal mixture to egg mixture; mix until blended.
6- Add rhubarb; mix until just blended. Divide batter evenly between prepared muffin cups.
7- Bake 16-18 minutes, or until golden brown and toothpick inserted into center comes out clean.
8- Transfer muffins to rack; cool.
These don't keep very long at room temp., so you will either want to eat them up the day of, or store them in the fridge, or freeze into portioned servings. Enjoy with your morning cup of joe!
With summer on it's way, it has me thinking about different snack and mini-meal ideas, both for myself as well as my family. I know for myself, there is nothing I dislike more than preparing seperate meals and snacks for myself and the kiddos. I always tell myself, if I don't want to eat something, I shouldn't be feeding it to my kids either! If it's not good enough for me, it's not good enough for their young growing bodies, especially. So I came up with this recipe because #1, I LOVE PB and CHOCOLATE! (who doesn't?!?!) and #2, I knew my kids would love it as well! This is my version of "smudgies".
I figured I'd have to entice them into trying these for the first time by adding in some white chocolate chips...but I regretted doing so after I saw how much they enjoyed them! Totally didn't need it. And everything's better with chocolate, so the addition of some cocoa is the BOMB! A totally healthy treat, perfect for warmer summer days.
Ingredients:
2 mashed bananas
1 T. Baking Cocoa
2 T. Nut Butter (I suggest Smucker's Chunky All Natural)
Optional - cocoa nibs or other mini chocolate chips
4 Plain, low salt Rice Cakes
Method: Blend ingredients in a bowl, top 4 rice cakes and freeze for 1-2 hours or until desired consistency. Enjoy!!
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 isTHE 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!!!
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
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 Kalevand 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!!!
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 the3-Day Refreshto 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.
