Summer is on it's way! There is no better time than the present to get your core toned and tightened so that you feel your best in your tanks, shorts, and bikinis!
If you've been following me on Facebookor my blog for any period of time, you'll know I believe that abs are made in the kitchen. It's all about the 80/20 rule, moderation and balance. There's no amount of sweat, sit-ups or crunches you can do that will give you a six pack if you don't follow up with proper nutrition. So this challenge is for those who want to strengthen your core. Strengthening your core is about more than appearance, it's about helping to prevent injury as well. I often times find that people with back pain and discomfort can sometimes self-correct when they work on their abs! Add this short challenge onto the end of your workouts each day. Take notes about how you feel and how hard (or easy) the challenge was. This will give you something to look back on and compare how much stronger you are at the end of your 30 days!
NOTE: If you are advanced and this is too easy for you, you can double or triple each day. If this is too difficult, cut the time and/or reps down and work your way up. This challenge is totally customizable based on your fitness level.
There are several workout moves in this schedule to work your core. You want to practice proper form to prevent injury. If you experience discomfort, it may be you are using poor form. Take a look at these moves before you get started so you know how to do them!
This challenge was designed to be something that you do in addition to your normal workout (which is hopefully one of our workout plans!). I have 3 week, 8, and 12 week workout plans for all fitness levels!
To learn more about my 21-Day Challenge, click HERE!
So this recipe is mostly for the kids when they want an ooey-goey cheesey comfort food that only can be satisfied by the cheesiest, creamiest goodness that comes with home-made.
It takes no longer than making a box mix, but I feel so good about knowing what is in it! You can make some simple substitutions to make it (fairly) clean eating, which I love!
Ingredients:
2 c. uncooked macaroni noodles (use whole wheat for healthiest option), cooked and drained
Melt in a saucepan: 1/4 c. butter
Stir in:
1/4 flour (whole wheat also works here, but will give it a more "grainy" texture)
and cook for 1 minute until bubbly.
Add:
2 c. milk and cook over medium high heat until thickened. Stir in salt and pepper to taste along with 2 c. shredded cheddar cheese (you can experiment with other cheeses, such as muenster).
Add in the pasta, sprinkle with paprika (optional), stir and serve!
This also makes a great pot luck meal for the littles, as you can keep it on the warm setting.
Serve with broccoli for a complete, meatless meal!
I hear you, busy moms!! As a business owner and fellow mom to 4 kids, I am short on time too! But we all know daily exercise is important and crucial to a full, healthy life. I hear all kinds of excuses why people DON'T make their health priority...you’re too busy. The workouts are too hard. You don’t have the space nor the budget for the recommended equipment. But I have to let you in on something...BeachBody's newest fitness program, 22 Minute Hard Corps, puts an end to three of the biggest obstacles holding most people back: time, fitness level, and convenience.
“If you can carve out 22 minutes a day to exercise — and believe me, everyone can — you have all the time you need to lean out and muscle up,” says Horton. “This program is fast. It’s furious. And it only requires a few key pieces of equipment. I don’t care how many times you’ve tried and failed to get in shape in the past — if you want to be leaner and stronger than you are right now, this program will get you there.”
22 Minute Hard Corps is inspired by men and women of the United States military. How awesome is that, and what an amazing tribute to those who serve our country! During the last 15 years, Tony Horton has had the honor of touring dozens of bases all over the world, helping troops in every branch of the armed forces maximize their physical potential. “I have tremendous respect for our troops,” says Horton. “And I wanted to honor them by creating a simple, challenging, boot camp-style program that delivers functional, real-world strength to everyday people.”
What is 22 Minute Hard Corps?The program consists of eight routines that alternate between total-body cardio and resistance workouts — one a day, six days a week. “This is a pretty big departure from P90X,” says Horton. “The workouts are shorter, the pace is often quicker, there’s more user participation, and most of the moves are easier to pick up. It’s back to basics for mind-blowing results.”
22 Minute Hard Corps is a no-nonsense, 8-week boot camp style workout program designed to deliver epic results, offering 8 total-body cardio, resistance, and core routines for getting in shape in minimal time.
Who should buy the program?This program is a great fit for anyone looking for a comprehensive , total-body fitness program without overly complex moves.
It's ideal for those who prefer shorter workouts such as P90X3 and T25; those
looking for a more challenging, intermediate level workout after completing P90or 21 Day Fix; and those who are not ready for an extreme fitness program.Anyone who craves a simple, flexible nutrition plan to help them reach their goals should try 22 Minute Hard Corps.
“Every exercise has modifier to follow, so even if you can’t do the main move, you can do a less difficult version of it that hits the same muscles. Either way, you’re going to sweat buckets. This program is tough. But if you finish all eight weeks, you’ll see a leaner, stronger person staring back at you in the mirror — and that’s a powerful experience.” While this might sound intimidating, anyone can do it — regardless of fitnesslevel.
What is the difference between 22 Minute Hard Corps and P90X/P90X3?P90X and P90X3 are 90-day extreme fitness programs. Both programs provide anextensive variety of fat-burning, muscle-perfecting moves that continually challengethe body and are considered advanced workouts. 22 Minute Hard Corps is a shorter, intermediate level program that has total bodyroutines to improve overall fitness. It is inspired by the tried and true methods of boot camp fitness programs and uses a military-style cadence to provide an intense workout in only 22 minutes per day.
What Equipment is Needed? Dumbbells and a pull-up bar (or resistance bands with a door attachment) are all you need to get started. But if you want to supersize your results, you can pick up the optional (and all-new) Variable Resistance Beachbody PT Sandbag. “Unlike a dumbbell, a sandbag’s center of gravity shifts as you lift it,” says Horton, explaining that a sandbag’s effectiveness comes from its instability. “As the sand moves inside the bag, your stabilizing muscles have to work overtime to keep you balanced.” The harder they work, the faster they grow.
#getsomewith Tony Horton!
Ready to get started? Here are three tips to get the most out of your 22 Minute Hard Corps: It might seem like a missed workout won't be a big deal, but it's the repeated action done daily, and consistently each day that will get you the end result after 8 weeks that you can be proud of! Dial in Your DietFailing to dial in your nutrition is a recipe for disappointment. Your diet has to be on point. You have to eat to fuel your body and focus. With the accompanying guide, "Rations for Results" meal plan, it's easy it is to make healthy long-term eating choices that will soon become habit! Don’t Overdo It Don't overtrain, or expect perfection. Be patient, pace yourself, and follow the modifiers if you need to. You have to push yourself to see results, and finish every workout. No excuses, you gotta work for it and stop wishing!!
So this week I finish my first round of the 8 week in-home fitness program, The Master's Hammer & Chisel! I can hardly believe I am only 3 days away from the finish line. How many times do we start a program only to fizzle out and lose interest, get bored, or lose our motivation? I know I certainly have been there! And I was far from perfect with following the workout schedule or meal plan to a "T"...but regardless, I am really happy for my results and progress!!
I created my final meal plan, and wanted to share it with you in case you are looking for some new ideas and inspiration (ALSO compatible with 21 Day Fix meal plans). Follow my posts for the recipes - I'll be adding photos with my meals throughout the week!
My next online accountability support group begins on Monday, Feb. 1st, in case you are looking for a support system to help you finish with results YOU can be proud of!
Apply HERE if you are interested in learning how you can reserve YOUR spot!!
That’s right–Shakeology has a new flavor that has everyone talking! Imagine the smooth creamy taste of a blended iced coffee drink WITH dense nutrition!? Well now you don’t have to imagine because Shakeology’s 7th flavor, Cafe Latte is available now! It's like going to Starbuck's for your favorite blended coffee treat, but with NONE of the guilt, and ALL of the super foods you get with your daily dose of dense nutrition in your Shakeology!
1. Place soy milk, Shakeology, cashew butter, honey, and ice in blender; cover. Blend well, until creamy and smooth.To modify your current Shakeology flavor, simply click HERE. Or if you will be trying Shakeology for the very first time, contact me on your Team Beachbody site HERE for the best option for you! Ask me about how you can get an entire fitness program with your first 30 day supply of Cafe Latte for as little as $10 in a Challenge Pack discount! Lastly, To join my next online Health and Fitness Support and Accountability group where I help you stay accountable to your own health and weight loss goals, help you customize your meal plan, and see you through your journey until you achieve your goals, complete this short questionnaire HERE.
***WHAT could you do with a $70,000 annual raise this year?***
As the holidays come to a close, the kids going back to school next week, I can't help but think back to the financial stress and burden our family used to face around the holidays. I am embarrassed to say, that we were parents shopping Craig’s list for our kid’s gifts, making as many of our own gifts as possible for extended family in effort to save money. Even after all of that, we were faced with credit card debt that we knew would haunt us for months to come. Any, and all, additional expenses not accounted for in our monthly budget caused financial strain.
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Can you relate??? . I think of about those of you who are DREADING going back to the daily grind. That feeling was all too familiar to me. I remember feeling depressed and anxious when a holiday or vacation would come to a close, knowing I had to go back to REALITY. Back to a job that did not challenge or fulfill me - where I was overworked and UNDERPAID…but my heart was at home with my kids. . Can you relate??? . Today, I am overwhelmed with gratitude because I do NOT have to feel that way anymore. I can go to bed tonight stress-free & wake up EXCITED to work in the morning - not for some company or bossman, but for ME and MY FAMILY. We have been able to completely wipe out any and all debt aside from our mortgage, and are finally able to grow our savings and retirements. . Working from home is something that I NEVER thought I would be able to do. I didn't have the social media knowledge or marketing and business experience to land a job with that kind of freedom. BUT because of the opportunity I was given to become a Beachbody Coach- I have been able to make this all a REALITY. . I know - it probably all sounds too good to be true - BUT, come on! Do you really think I would make this stuff up??? If I wasn’t speaking the truth, why would I continue to follow my passion and chase my dreams with living this lifestyle of freedom coaching has provided? How many times do you have to read about my story before you believe that YOU can do it too???? . I was a skeptic just like you. Really I was. In fact, I remember how I felt about "those companies" in the past. I remember thinking how annoying "those people" were. Or how it all seemed too good to be true, and that their HAD to be some catch. . The reality. . . I was ignorant and uninformed. I was annoyed because I didn't KNOW what it was all about. AND to be completely honest- I was JEALOUS that someone could work from home, make their own hours, be their own boss, earn free vacations and in some cases be a SELF-MADE MILLIONAIRE in just a few years time. . WHAT? Who was I fooling? That sounds AMAZINGGGGGGG to me! . And now, here I sit. My own boss. On my own schedule. Rapidly growing an income doing something I LOVE and have a PASSION for. HELPING PEOPLE. Living with a purpose. A $70,000 raise in ONE YEAR?! Someone pinch me! What company out there gives that kind of raise? . Could YOUR LIFE use some improvement? Don't think about what others will think of you. Don't worry about the negative people that will judge you (because trust me, there will be people who will judge you) Put aside the self-limiting thoughts that come to your mind and ask yourself. . . Why NOT me? Why can't I DESIGN the life I've always wanted? What do I have to miss out on what could be the BEST opportunity in our family’s lives??? If you can dream it, you can DO it. . And with that. . . I invite YOU. To join me. To be a GIRL BOSS. To CHANGE YOUR LIFE. Stop wishing, waiting and DREAMING of things to happen. This leap of faith could change those dreams into REAL GOALS that you CAN & WILL ACHIEVE. . I am looking for 10 new women for this exclusive opportunity that starts TOMORROW in an online mentorship program! I will mentor you to grow a successful business from home WHILE also getting in the best shape of your life. Stop wishing, wanting & WAITING for things to change. Let's start building your life by design! . To be considered, simply complete this short application: https://marshasmrcka.wufoo.com/forms/qyegncv0bnrmc2/
*******Beachbody® does not guarantee any level of success or income from the Beachbody Coach Business Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings for the most recent information on our Coaches' actual incomes.
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!!!
