Spring Cleaning Anyone???

Well we are just about to end the month of April, right in the middle of Spring and Summer is right around the corner!  You have exactly 1-2 months until you will be bearing your legs, arms and possibly breaking out the swimsuit. When you are out shopping the stores are packed with shorts, capris and tanks as a pleasant reminder that maybe you haven't been  as dedicated to your health and fitness over the winter!  The first time you try on a pair of shorts it's blinding, RIGHT!!  This just happened to me!  The good thing is that those white pasty legs can be fixed with a quick trip to the spa for a spray tan!

But that spare tire or muffin top is not going to banish with the tint of the spray tan!  Instead it's the mad dash to find something to make a change right now!  How many times have you said to yourself, "Oh I will just not eat for a few days and then I will be back on track!"  Then 3 days later you are binging because you have barely eaten.  Or you sign up for a gym membership with great intentions and 2 weeks later you haven't lost a pound and you are frustrated!!!

I am totally talking from experience.  Let me tell you that you do not have time to mess around!  12 weeks is not a long time when talking about a transformation.  It takes 4 weeks to get in a routine, 8 weeks for you to truly notice a change and then 12 weeks for others to notice the change.  So don't dilly dally around wondering how and when you are going to make the change!  Start now! 

Let me tell you from experience. The first 30 days of TurboFire I didn't know how to eat.  I didn't lose any weight and I was frustrated, I even gave up! Then I found a Challenge Group and a Coach who BELIEVED in me and taught me about clean eating and Shakeology, which is my savior!  It changed my life and then 18 lbs and 12 inches gone!  But it was a process and it took time and effort.  So because I have been through this process I want to significantly cut your learning curve.

In my 12 week health and fitness program I will help you choose the Beachbody fitness program that will meet your personalized goals.  Then, you will replace 1 meal a day with Shakeology for the duration of the 12 weeks.  Honestly, YES Shakeology does make a difference.  It gave me energy when I wanted to take that afternoon nap, it was a quick easy grab and go meal, it was CHOCOLATE to curb my craving and it was filling!  You commit to the workout and the nutrition and I will commit to helping you create a meal plan, give you recipes, motivate, support and guide you each and every day in a closed online support group!  I will not let you FAIL!  We will work together to get you to the place where you feel confident and ready to bare those legs this summer!

 I know this because I did it!  Trust me, it is the truth!  Here are a few challengers of mine and their testimonial of the changes they are seeing in their bodies so far!!

Yes you too can be that same success story!  I want to see your before and after pictures right here! I want you to own that transformation with pride!!  I believe in your ability to make a change!

So what are your options?


1.  12 Week Spring Cleaning Slim Down Challenge will begin on May 6th!!!  Reserve your spot now, limited availability.  This group is a 12 week program where I help you pick the perfect fitness program to meet your needs in addition to providing you with meal plans, nutrition tips, recipes, motivation, accountability and more!!!  After discussing your health and fitness needs I will recommend the program that will best suit your needs.  Join the Facebook group here!

2.  30 Day Clean Eating and Shakeology Shake Off Starts May 13th.  This is your fast track to learning the basics of clean eating and the benefit to Shakeology without committing to the fitness program as well.  The only requirements are 30 days of Shakeology, clean eating and participation in a closed online support group. Request to join now!

3.  Be a COACH!  Join my personal 1:1 mentoring program starting May 6th.  There is no better time than now to take that plunge.  Do you love health and fitness.  Are you currently trying to achieve your own health and fitness goals?  Do you want to receive a 25% discount on everything you purchase?  Do you want to help other people reach their own health and fitness goals?  No matter what your reason for coaching I will help you to reach your goal!  Even if you are not sure that being a coach is really truly what you want to do.  Join my challenge, try it out risk free for 30 days!  Click her to join the group!

What is Coaching All About on the DREAM TEAM?!?!  Listen to me share my story on this webinar that my coach hosted for my team and all interested coaches! Then we can set up a time to chat about it more!  Listen to the Coach RECORDING HERE!

Don't delay spots will fill up fast for my challenge group starting May 6th!  Ask now and commit today!!!

The Dream Team is Changing Lives!!

This week I jumped out of bed threw on my clothes and ran to the living room to do my workout.  Every Thursday I can hardly wait to get started.  Why???  Because it's payday and rank advancement day in Beachbody LAND!  I make it a personal rule that I cannot look at my commissions for the week until I do my workout.  Weird but it's just something I like to do!  So, today is my cardio day and I busted out Turbofire 45 EZ class.  While I was working out I was thinking about my goals.  I was thinking about how far I have come and how much I have accomplished in the last 8 months as a Beachbody Coach. I literally started out as a nobody.  I was just a mom of a little who decided that she couldn't stand the way she looked and made the decision to join a challenge group.  I focused on myself and learned everything I could about eating healthy.  Then, when people started noticing my changes and my transformation the questions started rolling in.  I truly still had no idea where this was going to end up but I was loving helping people.

It was a slow start and I talked to a lot of people who told me it was too expensive, to much time, or they weren't ready to commit.  I had people telling me that being a Beachbody Coach was a scam and a rip off.   I lost a lot of friends and support along the way.  But what I gained was true friends, a stronger marriage and family members that love me for who I am!!  That speaks louder than words.  I also gained the ability to literally CHANGE people's lives at the very core of who they are.  I was helping other people break through weight loss barriers that they had been struggling with for a very long time.  As the transformation stories poured in people started helping other people.  They joined my team as coaches and began to duplicate what I was doing with them.  It just kept growing from there.

I now have build a team of over 15 coaches who are out there changing lives as well.  They are creating financial freedom for themselves and their families and bringing joy to their own lives.  It's a great feeling to see your own coaches have success.

What exactly does all of this mean?!?!  Well let me just tell you a little bit.  All of these people are real people just like you and me!  They all have busy lives, responsibilities, jobs, kids and not enough hours in the day.  What do they have?  They have the drive and determination to make a change.  Each of us comes to the Dream Team with a difference purpose.  Some of us want to quit our full time jobs, some of us want a career change, some of us want financial freedom and some just want to be part of an amazing supportive and motivating family that helps them stay on track with their health and fitness goals.    The cool thing is that we are all unique and bring something positive to the team.  Some of us are great with the workouts, others are spot on with clean eating, some of us are battling auto immune diseases, diabetes, medical conditions, and even some amazing pregnant chicks!!  We all bring knowledge and expertise to the table.  Because of our diversity it makes us well rounded and strong.  We are committed as a team to bringing you the best support, guidance and motivation to help you reach your health and fitness goals.

WE ARE THE DREAM TEAM!!!  

As I was reflecting on the goals that I set for myself at the end of the year I realized that I have achieved many of them already and its barely April. I have 12+ personally sponsored coaches, I have achieved Diamond Coach status 2 months earlier than planned, I have helped over 60 people transform their lives with health and fitness, I have met and exceeded the income goals I had set for myself for the first quarter! The best part is that I am home with my son.  I make my own hours, I work around his schedule and I get to do what I love. 

So now what!  It's only April and I am not stopping now.  Just because I have achieved my goals I am not going to sit back and be done!  I am going to kick it up a notch.  I am going to find new ways to help my customers have greater success with their weight loss and I am going to help my team duplicate the success that I have had as well.

My goals:

1.  3 Star Diamond by December 2013.

2.  Elite Coach 

3. Pay off at least one credit card by the end of the year

4. Continue to be a "Product of the Product" and complete 3 more programs this year 

Would you like to join my team, the Dream Team as either an Apprentice Coach, A Discount Coach or a Challenger (someone who wants to jump start their own health and fitness first).  If so now is the time to do it! The summer is quickly approaching and you have just enough time to get started on the right track.  Plus you have my as your mentor, trainer, and day to day support system.  I will teach you everything I know about building a business from the ground up.  Plus you get a spot in my downline that is sure to bring you success if you so choose to accept!

All you need to do is commit to being the best version of you that you can be!

Are you interested?  How do you get started?

Complete this survey and we can set up a time to discuss whether or not you would be a good fit for my team.

I also encourage you to listen to this webinar on exactly what Beachbody coaching is.  Dream Team Coach Opportunity Webinar
 

Imagine where you will be if you make the decision to succeed right now!!!

Contact me now for more information!

Playground Workout for Women

The weather outside is GORGEOUS and we're headed to the park for some play time and a picnic lunch!! I just love kicking the soccer ball in the grass with my son and playing "pirate ship" on the slides and monkey bars.

Did you know that the playground is filled with fitness equipment? Yup! That's right, you can use just about every piece of the playground and get a full body workout while your kids are playing right beside you!! Heck, you can even plan your own "mommy and me" workout groups with your friends and help your friends get in shape too!!

Equipment: Swing

The Move: Swing Lunge (Targets Glutes, Hamstrings and Quads)

How to do it:
Stand with your back about one giant step from a one- to two-foot-high swing. Reach back with your right foot and place your toes on the seat. With your arms at your sides, sink into a lunge until your left thigh is parallel to the ground. Slowly return to start. That's one rep. Do 10, then repeat on the other side. 

 
 
Equipment: Jungle Gym Bars

The Move: Pull Ups (Targets Back and Biceps)

How to do it:
Grasp a jungle-gym bar that's 3 to 4 feet high. Keep your hands shoulder-width apart and extend your legs in front of you until your chest is under the bar; place your feet hip-width apart. Pull your chest close to the bar by drawing your elbows alongside your ribs. Straighten arms and repeat. Aim to do five pull-ups; work up to 12 to 15.

Equipment: Swing

The Move: Pike Push Up (Targets Back, Core, Shoulders, Chest, Biceps)

How to do it:
Get in plank position with the tops of your feet on the seat of a one to two-foot-high swing (A). Press your arms and feet down as you lift your hips toward the sky so your body is in a pike position (B). That's one rep. Do 10

 
Equipment: Bench

The Move: Tricep Dips (Targets shoulders and triceps)

How to do it:
Sit on a bench and grip the edge with your hands shoulder-width apart. Scoot off the bench and extend your legs in front of you, bending your knees slightly. Bend your elbows and lower your butt a few inches toward the ground, keeping your back close to the bench; slowly press back up. Do 12 to 15 reps.

 Equipment: Ladder

The Move: Push ups (Targets your chest, shoulders and triceps)

How to do it:
 Stand arm-length away from the jungle gym, with feet shoulder-width apart. Place your hands on a bar that's no higher than your chest. Keeping your body straight and your weight on your toes, bend your elbows until your chest nearly touches the bar. Do 12 to 15 push-ups.

 I hope you found these workouts helpful and are able to incorporate them into your next play date at the park!! Don't forget to pack a clean eating picnic and make it a healthy kinda day!!

Do you want more information on how you can receive support just like this?  Email me or send me a friend request on Facebook and I would be glad to chat with you about the types of support you can get from me as your coach!

I hope to hear from you soon and good luck!!!

Why am I Gaining Weight Now That I'm Working Out?

So you've decided that you need to lose some weight and you're ready to go! You've committed to your program, got your new workout gear and you're well into your first week of exercising daily, when, WHAT?!?!?!? You step on the scale only to find that you've GAINED weight?!?!? Don't panic, let's take a look at a few possible reasons this may be happening and see if we need to make any adjustments.

It takes time
First of all remember that you didn't put the weight on in a week so it's not going to come off in a week. Chances are you've been working very hard this week and your body might not be used to that so it's trying to figure out what to do with this new added daily exercise. And also keep in mind that your weight fluctuates from day to day. Think about what you had for dinner last night, was it high in sodium? Are you drinking enough water or are you possibly dehydrated? Is it "that time of the month"? There are so many things going on with and in your body all at the same time, so just give it some time to figure out that there are some serious changes being made so it can catch up. Really give your body several weeks to a month to regulate and be a true reflection of what you're doing.

Track your food intake
A lot of us are surprised that even when we start to eat "healthy" that we are still over eating. Even though you may have cut out the processed 100 calorie packs and added 4 new veggies to your menu this week you can still be eating too much for what YOUR body requires.The best way to figure out if you are over eating is to use a food journal. I am a fan of My Fitness Pal because its very user friendly and I can log my food on my computer AND my smart phone and the info syncs together. I have my food journal with me at all times and I know at any given second what my calorie ranges is for the day and how many calories I have left.

On the flip side of over eating us UNDER eating. Yes, when I was first told that I needed to eat my "exercise calories" (the calories I had just worked SO hard to burn) I was not having it. How could I possibly need to eat MORE food so that I could LOSE weight? But it's true! Think of your body like a car. You can't expect it to run properly or even run at all if you don't give it fuel. Your body works the same way. If you want it to work properly for you and see the results that you're working so hard for you need to fuel it with good healthy, whole foods. So after a workout when your body needs refueling don't go for a burger and fries just because its convenient or easy. Reach for a protein packed snack like an apple and almonds or veggies and hummus and a bottle of water. You can even get your post workout nutrition from Shakeology, packed with 70+ superfoods, vitamins and nutrients. When you skip meals or cut calories too drastically your body will go into starvation mode and hold on to the fat because it doesn't know when it will get food again causing your weight to go up.

Muscle is DENSER than fat
Many people make the mistake and say that muscle weighs more than fat...well it doesn't. A pound of muscle, a pound of fat....are each still A POUND. The difference is that muscle is DENSER than fat, it is smaller and leaner. So when you see the scale going up you may be adding more muscle to your body. In this case the scale will not be able to determine what is causing the weight gain so your best bet is to use a measuring tape. Track your inches at your hips, waist, bust, arms and legs at the start of your new program and remeasure every 30 days for a true reflection of your progress. Also use other non scale items to help you determine your progress. Are your close fitting looser? Are you feeling better over all? Are you able to go longer in your routine with out taking a break? These are all huge indicators of our success!

Don't reward yourself with food!
When we start to see progress and feel better about ourselves its easy to slip back into our old mindset of treating ourselves to a Starbucks or dessert out with the girls, but these food rewards can be deadly to your workout progress. Setting small goals and rewarding yourself is an excellent way to keep yourself motivated and keep you on your routine but they should be things that are in line with your new lifestyle. Things like new workout clothes, a manicure or a new purse. These physical reminders will last so much longer than a piece of cheesecake and prove to be constant reminders for you to keep going when you might be thinking of skipping your workout!

I hope these tips have helped you get over that scale shock and encouraged you to keep going. I PROMISE you that if you stick to your clean/healthy eating and daily exercise that you WILL see amazing results!!

Do you want more information on how you can receive support just like this?  Email me or send me a friend request on Facebook and I would be glad to chat with you about the types of support you can get from me as your coach!

I hope to hear from you soon and good luck!!!

Be Stronger Than Your Excuses!

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!

Panko Crusted "Baked not Fried Chicken"

I have a family who LOVE chicken fingers and I really am working hard to keep it clean!  It's so easy to just grab some frozen chicken nuggets, mac and cheese and hot dogs and go, but it's just as easy to cook clean dinners. I found this recipe in the TurboFire nutrition guide that came with my TurboFire fitness program.  It was a hit and the sauce was yummy!! I will definitely add this to my Clean Eating Recipe list!!

 

Ingredients:

• 8 5-oz boneless, skinless chicken breasts (pound thin if too thick)
• 3/4 cup panko (whole wheat panko bread crumbs, I found at McGinnis Sisters)
• 1/4 cup Dijon Mustard (may sub with spicy Asian mustard)
• 1/2 cup nonfat plain yogurt
• 2 tbsp sesame oil (may substitute with peanut oil)
• 3 garlic cloves
• 1-1/2 tbsp dried parsley

Directions:

Wash chicken breasts, pat dry with a paper towel, and set aside.  In a large bowl, whisk together mustard, crushed garlic, yogurt, and sesame oil.  In a separate bowl, mix parsley with panko.  Dip chicken into mustard mixture and then roll it in breadcrumbs.  Place on a Cookie sheet sprayed with nonstick spray and bake it at 475 degrees for 20 minutes, or until coating is golden brown and the chicken is no longer pink.  Use a meat thermometer to test chicken, or pierce the thicker portion to make sure juices run clear.  Serve with Dijon sauce.




NUTRITION INFORMATION PER SERVING:
Calories:  231, Protein 31g, Carbs 9g, Total fat 7g, Fiber .5g

Dijon Sauce

• 1/4 cup Dijon mustard
• 1/4 cup nonfat plain yogurt
• 1 tsp. sesame oil
• 1 tsp. low sodium soy sauce

NUTRITION INFORMATION PER SERVING
Calories:  17 protein, .5 carbs, 1g total fat, Fiber 0g

Clean Eater's Grocery List and 30 Day Clean Eating Challenge

Monday morning my hubby offered to go to the grocery store so I took him up on the offer!! All morning I had been jotting down this thing and that thing as they flew through my head but I never took the time to actually LOOK in the fridge or the pantry to see what we needed. So upon his return I was putting away the groceries only to discover that I had forgotten to list SEVERAL of my main staples that I need for the week. I had no one to blame but myself so I decided to stop right then and there and create a master grocery "staples" list.

The foods on this list are foods that my family eats that are clean and if possible organic. I find that many organic fruits and veggies are often on sale and honestly not that much more than the non-organic versions. Now what you eat in your home is totally up to you, I'm not judging, only sharing what I eat with my family. Please note that this is my "master" list and includes EVERYTHING we eat or an ingredient for a specific recipe....I do NOT buy all of this every week. It depends what's in season and also what particular meal plan I'm following at that time. But this way I can just print out my list and instead of forgetting anything i can just cross things off before I even go to the store if I dont need them!! Check out my Clean Eating Recipes when you're doing your meal planning next week.

Produce
Carrots
Cucumbers
Spinach
Zucchini
Butternut Squash (Usually frozen and pre-chopped)
Sweet Potatoes
Avocado
Asparagus
Artichokes (when in season)
Onion (red and white/yellow)
Garlic
Bell Peppers
Green Beans
Broccoli
Tomatoes
Mushrooms
Fuji Apples
Bananas
Berries (blueberries, strawberries, blackberries)
Cutie Oranges
Pineapple

Dairy
Low Fat Cheese (shredded and sliced)
Organic Whole milk for my son
Fat Free for my hubby
Almond milk for me
Oikos 0% Plain Greek Yogurt
Butter
Presidente Low Fat Feta Cheese
1% Cottage cheese
Eggs

Nuts/Grains/Other
Almonds
Old Fashion Oats
Quinoa
Brown Rice (usually the 90 second boil in the bag)
Protein Powder
Natural Peanut Butter
PB2
Shakeology

Meats
93% Lean Ground Turkey
Chicken Breasts
Lean cuts of steak
Talapia

If you are new to clean eating or haven't even tried it but are interested in more information I would like to personally invite you to be a part of my 30 day Shakeology and Clean Eating group starting April 15th. In this group you will receive meal planning, recipes, tips, basics on clean eating, support and motivation to make eating healthy a lifestlye change and not a crash diet. We will incorporate Shakeology adn 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.