We all know how important exercise and a healthy diet are but what do you do when you have to take the kids to school, after school activities, sports, church, PTA, Date Night and a million other things? You typically put yourself on the back burner, skip the workouts and hit the drive thru. And now that school is back in session it just seems like everything just got crazier! I know first hand how eating healthy
and getting daily exercise makes your life just seem to run smoother, why? Because I've been there as a full time working mom and I'm still that busy mom now, I just work from home,
but I make it a priority. So today I want to share with you a few ways I make time for my healthy lifestyle in this chaotic life we live!
1. Schedule a Meeting with Yourself. Just as if you had scheduled a meeting with your boss and DON'T cancel. You would never imagine canceling on your boss right?!?! But really take a look at your day. Don't schedule this meeting at 2:30 in the afternoon when you have to get your kids at 3pm. You deserve this time for you. So maybe it means getting up a half hour before everyone else or skipping the 10 o'clock news and doing it after everyone has gone to bed. Do what works for you and don't be afraid to ask for some help from a spouse. Maybe they can get the kids up and ready for school or they can do bath and story time.
2. Get an Accountability Partner. I know first hand if no one is watching it is very easy to skip the gym or not push play on your DVD and sleep in instead. But dreaming about results wont DELIVER results! So get a friend who will text you till you're up or come over and do the DVD with you. Its more fun with a buddy and you'll both be happier with the results!
Join an accountability group! I run these online each and every month. We are a great community of women all across the country coming together in an online group to keep each other accountable, motivated and reaching results!! If you'd like more info on these please shoot me a message.
3. Plan and Prep. This may even be my number one tip but we'll just roll with it. I can't express HOW IMPORTANT these two things are. In order to get anywhere in life we need a plan. You cant get in the car to go somewhere if you dont have directions right? So why would your health and fitness be any different? Sure you can wing it...throw together some egg whites for breakfast, grab a salad at the deli for lunch and hope to find some healthy left overs in the fridge for dinner but why would you leave all that to chance?
Taking some time out of your day on Sunday (or whatever day works for you) to sit down with a cup of tea and plan your meals and workouts for the week is absolutely setting yourself up for success! This gives you a no excuse action plan to tackle the week head on and set yourself up for success! Hit the grocery store with a well thought out shopping list, come right home, wash and chop your food. Cook and prepare as much of the weeks meals as you can and you'll not only save yourself a ton of time through the week but think of how you wont have to be washing dishes all week too!!
I literally take out a sheet of paper and start plugging in meals. I know I have my shakeology everyday for breakfast or lunch so that always goes first. Then I move to snacks and dinners. I keep things simple and always family friendly as I am not a restaurant (as my mom used to say). I cook one meal and we all eat together :)
4. Play with your kids! As moms we often find ourselves sending kids off to play so we can tackle the laundry or maybe catch 5 minutes of quiet time but why not get out there and have fun too? Take the kids for a nature hike and collect leaves and cool looking rocks. Play a game of hopscotch or leap frog. Heading to the park? Try some of these playground workouts and make it a friendly competition with the kids to see who can do more!! Everyone will have a blast and you'll be getting in a nice little workout too!
5. Exercise while getting ready. We spend a lot of time standing around waiting. Waiting for our breakfast to heat up, waiting for the shower to get warm, waiting for our kids to get dressed. So why not make the most of that time. Sneak in some counter pushups while your oatmeal heats. Plank until the shower starts steaming and lunge till the kids tie their shoes. It might now seem like much but I promise consistency will pay off and you'll start to notice some nice tone and definition in no time!
For more great tips like these on how to stay healthy and fit for the busy woman shoot me a friend request on Facebook or fill out the application below if you're interested in joining our next accountability group!
Fall is right around the corner and you know what that
means. Life is about to get super busy. The kids are going back to
school and life as we know it right now will erupt into chaos! After school activities will take up a huge amount of our nights as will
homework! The running never ends between school, fall sports, dance
classes, its crazy! Unfortunately, what ends up happening is our health
and fitness takes a backseat. We are a little more tired, start making
excuses for our workouts and instead of planning ahead our meals we
start ordering out, getting pizza delivered or hitting the drive-thru!
Well, not this time!! I'm going to help you stay healthy and set you up for success!
What is the biggest excuse for not working out???? TIME!!! Right,
you don't have enough time! Well, it just so happens that Beachbody has at least 4 different programs that are 30 minutes or less and you can workout in your living room! No more packing up the kids and heading to the gym. Heck you can even work out in your PJs...I do!!
The last thing you want to do when you get home is try to figure out what to feed your family, let alone try to think of something healthy that everyone will like. So let me take the guess work out of it!! I have meal plans and recipes that are simple, budget friendly, kid tested and hubby approved!! Even
those picky eaters!!. My job as your coach will be to see you through
to the very end of your program. I believe in you and want you to
succeed.
Honestly, I know how hard it is. I am a busy mom too. I used to work 40+ hours, long commute times and
little energy. I want to share the tips and tricks that I've discovered
to make my like a million times easier!! Moms never get a
sick day do we? So taking 25 minutes a day for you is the best medicine
around.
We kick off August 18th! Get yourself into a routine right before Labor Day! Message mequestions or submit the form below to reserve your spot!
Have you EVER CONSIDERED becoming a Beachbody Coach but you literally
have no idea what a Coach does or how to be successful at it? Are you
afraid of failure or investing your time and energy into starting a
business that you are not sure if you are going to like? Well this is
the ticket you have been waiting for!!!
Now you can try out coaching before you become a coach. Starting Monday February 24, 2014 (yes I know that is THIS Monday) I am accepting 5
individuals who are seriously, I mean SERIOUSLY considering becoming a
coach. You will be accepted into a 2 week trial of my coach
apprenticeship program. I will teach you the basics of coaching and
give you a snapshot of what you can expect to learn and implement as a
coach on the Dream Team. You will be added to our online accountability
group and I will mentor you 1:1 and in a group setting for the next 14
days. Then at that point you can decide if Beachbody Coaching is for
you.
So the two weeks will include access to my closed facebook support group.
Daily suggested activities to help you start and grow your business.
Access to team trainings, webinars, teaching tools, documents and more.
1:1 contact with me as your coach and 2 weekly group calls.
Go to my site and create a customer account, this will assign me as your coach. Assign me as your coach here.
(You cannot have a coach that you currently work with or you cannot already be a coach).
You will be contacted by me within the next 12 hours with additional information on how to get started.
The Dream Team is currently the #2 Team in the Organization. I am
currently a Diamond Team Beachbody Coach. We
currently have the 2nd fastest growing team in the company and we
continue to be power houses in leading by example. As a team our focus is
truly helping other people reach their goals but doing so in a way that
respects family life, home work life balance and fun.
My goal is to help give interested individuals who are passionate about
helping others achieve their health and fitness goals a way to solidify
your decision as to whether or not this is right for you!!
I wouldn't wait long, I expect this to fill up fast!!!
It is the last couple days of May and Summer is OFFICIALLY going to kick off this weekend! It's time for the back yard BBQ's, trips to the beach, lazy days on the lake, but are you ready? Are you still hiding in your sweats because you're afraid that it's too late to make a change? Well you're wrong!! You have PLENTY of time to pull off those layers and slip into the cute summer clothes you've been eyeing at the mall and wear them with PRIDE!!
But you have to let go of your EXCUSES!!! You know that they have gotten you no where and you're not happy where you are now so it's time to try something new!! You can't tell me something I haven't heard before or even used myself, because I've heard it ALL!! So now it's YOUR time to get healthy! Don't make your kids miss out on summer and all the fun it has to offer because YOU can't get up and get going! BE the example to your family that you want them to be!!
Starting June 10th I will be hosting TWO different Challenge groups!! A 30 Day Shakeology and Clean eating group and 60 day complete health and fitness challenge group. What is that? Well I'm glad you asked....
First lets talk about the food! This is not a crash diet, quick fix, or magic in a bottle. You will eat real, whole foods and you get to eat 5-6 meals a day!! You will start your day off right with Shakeology and all of its wholesome goodness!!
So yes, I'm sure you stopped at the Shakeology and
said, heck no, you just said no "magic in a bottle" right! Well I was the exact same
way. Let me tell you I was so surprised at the difference Shakeology
made in the way I felt! Clearly I wasn't eating the recommended daily
veggies or even getting enough of the vitamins and minerals from my
foods that I was eating. When I added in Shakeology (not a protein
shake but a complete all natural meal) I stopped having cravings for
sweets, I was making better choices vs the drive thru, I had energy
naturally minus caffeine and I was truly pushing harder in my workouts
because I was getting nutrition so my body could function properly! No
joke and I swear I'm not lying!! It works!
I will teach you how to set yourself up for success by working with you to create a meal plan for each week so you know exactly what you are going to eat each and every day. This will be a meal plan that will also work for the picky eaters in your household, your spouse AND your kids!! I want to make this manageable for you so that you have great success. We will go over how to prep your food on Sunday for the whole week so that you don't have to think about anything when the week gets super busy!! I'll teach you which foods to pair together to fuel your body to work for you. And with the warmer weather coming I'll share some awesome recipes for the grill and even for the crock pot when its too hot to crank on the oven!
The second type of group is everything mentioned above for the clean eating PLUS your fitness program. The best part of these challenge groups is that you get to workout from the comfort of your own home!! No stinky gym equipment, no awkward looks from the person on the machine next to you, no waiting in line for the treadmill.
I can honestly say that the Challenge Groups changed my life! As
a mom I needed an outlet for support that I could do from my living
room! This was a place that it didn't matter what I looked like, it
didn't matter if I missed a step here or there, I didn't need fancy
workout clothes! I just needed me, myself and the TV!!! The
accountability group was my sounding board and MY COACH carried me
through the tough times!!!!
And it doesn't matter if you're a beginner or advanced in your fitness ability there is a program for everyone!! Do you like to do cardio kick boxing? How about a little martial arts? Weight lifting or booty shaping? You've got it!! And what makes it so exciting to come back and push play each day is that these workouts are set to some awesome music and amazing fitness instructors. You can't help but show up and get amazing results!
Does this sound like something you're ready to do?? The next 60 days are going to pass whether you join or not so I suggest dusting off those sneakers and joining the group so you can rock that swim suit with confidence this year!! Sign up for a free account with me as your coach by clicking the button
below and then email me so we can chat and decide on the best program for you. I will make sure to get you the best discount possible - plus free
shipping! Pre-Season starts Monday June 10th so create your free account
below and email me so you can reserve your spot today!!
It's officially April and Spring is right around the corner. We've had a pretty mild winter but I'm definitely ready for the warmer weather, chirping birds and spring flowers. I do know that most of you are not
ready for is the wardrobe that comes along with the warmer weather.
Everywhere you go there are subtle signs that warm weather is
approaching. The swimsuits hanging in the front of the store, the beach
bags, the sunglasses, the appearance of shorts and tank tops. It is a
constant reminder that you are going to have to bare your legs and arms
before you know it. Now, you can boycott the warm weather and vow to
wear pants all summer long. You can absolutely do that, but that
results in sweaty, sticky clothes and a bad attitude because you are
uncomfortable and hot. All of this because of the decision to ignore
that you have put on a few pounds or the ability to have self control
over the decisions you make.
The GOOD NEWS is that it's not to late at all. It's the PERFECT time to make a commitment
to your health. Maybe your short term goal is to lose a few pounds
before the summer. I want to eventually see your long term goal be to
live a healthy and fulfilling life. I would like nothing more than to
see you become a positive influence on those around you, to share what
you will learn and to truly make this a lifestyle change and not another
fad diet. Believe me when you start to make positive changes they're contageous!! Others will start to ask about the yummy healthy food you're eating or how you're getting your arms nice and toned so quickly!
So now what?! Here is my invitation to you! I will be starting a new challenge group this month. On April 15th you can join
my 60 day health and fitness program. During the 8 weeks I will teach
you how to make exercise a part of your daily routine by matching you up
with a Beachbody fitness program like P90X, Insanity, Turbofire, Chalean Extreme
and more to meet your needs. I will recommend a program that fits your
ability level and that you feel works with your time commitments as
well.
I will also require that you replace 1 meal a day with Shakeology.
Shakeology is a meal replacement shake that is all natural, helps you
lose weight, controls your cravings, keeps you full and gives you energy
to get through your workouts and the other responsibilities of the
day. You are only required to drink Shakeology during the 60 days,
afterwards you can decide what to do. The reason I require Shakeology
is because when you are learning to change your eating habits and are
adding in exercise this is one meal a day that you know you are eating
the right portion size, the right food combination and that you are
fueling your body for just plain good nutrition. I will teach you how
to plan out your meals, how to pair foods together to give you energy
and lose weight, and give you a plethora of recipes to help make your
meals easy and delicious. Every recipe I share has been kid tested and
husband approved!
As part of the Challenge Group you will be enrolled into my closed online support group.
In this group I will help you to set your health and fitness goals, I
will post daily tips, motivation and accountability. You will be
required to check in each day and post your daily activities. It's a
great place to feel connected to other people who are going through the
same life situations as you!
Does
this sound like something you would like to do? Then don't delay.
There are a limited number of spots available. I do this to keep the
groups small and allow me to provide you with the individual attention
that you deserve!!!
So now is the time, DO IT!! 60 days until summer....We have work to do!
Your second option:
Maybe you are not quite ready to do a complete challenge group but you
want to learn more about how to Eat Clean. Maybe you want to try
Shakeology but are nervous about the investment and whether or not you
will get the results you want. I am going to be running a 30 day Shakeology and Clean Eating group starting on April 15th
as well. In this group you will receive meal planning, recipes, tips,
basics on clean eating, support and motivation to make eating healthy a
lifestyle change and not a crash diet. We will incorporate Shakeology
and I will teach you exactly how to get the results you are looking
for. Then, after the 30 days is up you will have a great base of
knowledge to continue on with what works best for you.
Does this sound like something you would be interested in? Then, ask me now!!
There are some great options for you to get started. If you are someone
who enjoys doing high intensity workouts then check out the Insanity challenge pack!
This month only you can score the Insanity Challenge Pack which is the
entire 60 day fitness program, program guide and nutrition manual plus
30 day supply of Shakeology, free shipping, 30 day trial of the club
membership which has a meal planning feature and printable grocery list
and my support group as your coach!!
Other options include becoming a wholesale customer or Coach and saving
25% off of everything you order. No minimum requirements to become a
coach!
Maybe you are already into health and fitness and would like to run
groups like these on your own? Ask me how you can become a Beachbody
Coach and help other people set health and fitness goals and reach them
plus earn an income. Ask me how!
I’m giving away a FREE
TurboFire program ($120 value) to the FIRST person to join my challenge group
and bring 3 friends along with them!!
What is TurboFire?
TurboFire is the intense cardio conditioning program from
fitness innovator Chalene Johnson. This 90-day weight loss and body slimming
program will help you get that leaner, sexier body you've always wanted, because
it burns up to 9x more fat and calories than regular cardio. TurboFire begins
with Chalene's Fire Starter Class, which shows you the right form for all
TurboFire routines. There are also two low-impact (but intense) workouts to help
you get totally up to speed. Chalene keeps you moving all along the way with
more than 20 smoking-hot music remixes through all 12 fat-sizzling classes.
HEY MOMMY'S!!! I've decided to start the year off with and EXCLUSIVE Challenge Group JUST FOR YOU!! This challenge group will be for moms who are new to working out or who just feel more comfortable in a community of like minded SUPER MOMS!!
It will be a 12 week program where you can work out in the privacy of your own home while your little angel is taking a nap! Then follow it up with a DELICIOUS and nutritious shake and relax until you hear those tiny little toes running down the hall!!
I will create a private Facebook page where each challenger will check in daily, rate their workout, their food and share what kind of Shakeology they had. We will have accountability assignments and I will personally help each of you with your meal planning. You can chose from a wide variety of workouts like Turbo Fire, P90X, Insanity, Slim in 6 etc. We'll find the perfect match for you and your fitness level. There is a great sense of community in my groups already!!
I've lost almost 50 pounds this year and now want to PAY IT FORWARD!!! Let me help YOU reach YOUR GOALS!!! Message me today to get signed up and beat the holiday shipping rush!! Lets make 2013 YOUR YEAR!!!
P.S. Friend me on Facebook, Pinterest and Instagram (@melindabesinaiz) for additional motivation, support and encouragement!!
14 Days of Christmas Shakeology Shake Off Is
HERE!!!!
Sometimes
we all just need that little “boost” or accountability to fire things back up,
right? Well, that’s what I need, as I prepare for all my upcoming holiday
parties!I want to shed those extra
pounds from Thanksgiving and keep myself in check during the holiday
season.
For
you, maybe it’s time to do some Spring-cleaning in the ol’ diet, create a new
nutrition habit or just hit the RESET button.
Regardless
of why you decide to join the program, have faith knowing you are doing
something GREAT for
yourself. And you know what, share it with other people! I’ve got many of my
friends, family, customers and partners doing it with me, because there are
power in numbers. I know I won’t fail if I have encouragement.
Here’s the game
plan – starts on
Monday December 10, 2012:
1.Get
on ShakeologyHome Direct (HD = get yourself free shipping). FREE stuff, yeah!
**Psst: if you are new to Shakeology and purchase it on HD as my
customer or upgrade to a Club Membership
or Coach account on HD, I
will send you a $25 gift card that you can use towards your Shakeology purchase
or other Beachbody products.
OR
Purchase
a 14 day supply of Shakeology in either Greenberry, Chocolate, Tropical
Strawberry or combination of the 3 by creating a free account at www.teambeachbody.com/mrsbez
and sending $70 to mel_svale@hotmail.com via paypal.Then, I will put your 14-day Shakeology
Package plus the sample of PB2 in the mail
and you can begin the challenge.
2.
Commit to replacing just ONE meal a day with your favorite Shakeology and
recipe.
3.
Press play at least 4 to 6 x’s a week and CHALLENGE yourself! Don’t just go
through the motions. If it’s your 2nd round of P90Xor ChaLEAN Extreme, up the weight, do 2 more reps or SLOOOOOW down your
repetitions.If you are new to fitness I
challenge you to do some form of physical activity at least 3-4 times per week
religiously or continue with the fitness routine that you are currently doing
and up the intensity.If you need help
getting started I can help you with that as well.
4.
Either at kick off or end of the 14-day program, do the 3-Day ShakeologyCleanse. For me, it will come at the
end.
5.
Request to join our Facebook Group – 14 Days of Christmas Shakeology Shake Off (please, only customers of Melinda’s no Coaches) and post your
success (so we can celebrate), questions (so you can be successful), tips (if
you have ‘em to share with the group) and any feelings that may come during the
challenge period.
6.
Check into the group page as often as you can. I’m not going to set any daily
requirements, but by posting AT LEAST, 3 x’s a week, may just enter you into
winning some end of challenge prizes!
As
a participant AND my customer in the 14-Days of Christmas Shakeology Shake Off,
I will assure your success in feeling better about your nutrition selections and
helping you establish realistic expectations and a strategy to get there
(success will only come with YOUR commitment to change bad habits). I will also
share with you how and what I eat to keep my energy up and sustain my weight
through tools available as a Team Beachbody community member (free member andclub
member).
It’s
not rocket science or a deprivation of foods and taste, but more of learning to
make smart choices, with which, in my opinion, really clicked as I had
Shakeology as my staple in my diet.
Ok, so you saw PRIZES and said,
“pick me, pick me”!! Now, on to the FUN
PART!
If you
stay within the 14 Day Challenge period (but it doesn’t have to end there,
right?), there’s some prizes in store for the remaining participants!
Here’s how staying motivated can win you some loot:
When
the challenge begins, check in as often as you can. I’m not going to set any
daily requirements, but at a minimum, check in and post on the Group Page, 3 x’s during the 14-day
challenge.
As
mentioned above, if you become a newShakeology HD customer, upgrade to a Club Membership or a
“discount” Coach account (you’ll need to confirm MelanieMitro is your Coach via
TeamBeachbody.com), I will send you a $25 gift certificate to use
on any Beachbody purchase including Shakeology.BUT, you also have to commit to sticking through the challenge to earn
it!
At
the end of the 14-Day Challenge period, for anyone still active and successful
(you’ve been on Shakeology HD, posted in the group page, pushed play, etc.), I
will select 2 winners, AT RANDOM, to receive a another special gift.
Who’s
with me??
Have
questions or need help ordering up? Send me an email and I’m there for
you:
