I know most people think you have to lift heavy at the gym in order to get in really good shape…. ummmm FALSE!!! I have experience in the gym and I have experience working out at home and let me just say that you can burn a TON of calories, work up a sweat, and get in amazing shape by working out without weights and these workouts can be done ANYWHERE… Your living room, basement, bedroom, heck, even your hallway!
First things first… Let’s get something straight. If you are not pushing yourself, or sweating, your probably not working hard enough…. and if your taking too long of breaks, your heart rate isn’t getting up and your not challenging yourself and those results will not be as good as if you were giving it all you got!
So, let’s do these exercises I am about to share and really… give it ALL YOU GOT! If you can challenge yourself and push with little to no breaks in between, your heart rate will be up, you will be sweating, and those results will come…. of course you need to be eating healthy too! You cannot workout a bad diet my friends!!
If you need to modify, then modify! You will notice that after you get through a good bit, it will repeat, but adding in more as you continue! If you break, do not take any longer than 30 seconds! Ok, if your really tired and more of a beginner, you can take another 30 seconds if you need to, but be sure you are challenging yourself!
No weights needed, but you will work every part of your body in this workout!! Comment below how this workout went for you!!
If you are looking for support and accountability with your fitness journey, along with tips on healthy eating and exercise, please fill out the application below for a spot in my next fitness challenge group held in a private group online! Please only fill out if you are ready to commit! Spaces are limited!
Spring is JUST around the corner and I know it has been so easy to hide our body in our clothes from the winter… I don’t know about you, but I am all in for feeling healthy and looking healthy in my sun dresses, tank top and shorts, and bikinis!!
I am so excited that as an online fitness coach, I have the ability to mentor people from all over the US and Canada on their fitness journey by running my private groups in a closed group to help give EVERYTHING needed to reach those BIG fitness goals!!
So many people try on their own and are not successful with their fitness journey for a few reasons…
They lack the nutrition- People cut out carbs, calories, and starve themselves for a quick fix… little do they know, that the weight loss (if it comes off) is only temporary and when you start eating again (because you cant live like that), you gain it back and sometimes more than you lost!
They lack the workout aspect- Nutrition is key, but people do not realize the impact of working out actually does!! You cannot just eat right and expect to get that nice tone body! Exercising increases your metabolism and will help improve your energy, your confidence, and how you feel inside and out!!
They lack support and accountability- So many do not have support… they are on this journey alone which is easy to lose motivation when you struggle.
Maybe these reasons you have failed in your past are relatable. I can say I have failed in my fitness journey so many times!! But I am also proof that you can move past your failures and let your failures be a learning experience to be successful!
WHAT IS THE SPRING INTO HEALTH BET???
As a Beachbody coach, I have been able to learn and experiment the best ways to get the weight off and keep the weight off…. to build muscle, to learn better eating habits, and live a healthy lifestyle all the way around! By doing this, I incorporate exercise, nutrition and portion control, with support groups and accountability.
Beachbody has done a wonderful job at helping us give ourselves and our clients the very best! So they have recently released an amazing opportunity that I dove into quickly and has been a HUGE help with my journey! Now I get to share with you!!
ALL-ACCESS ON DEMAND – You know all those Beachbody home fitness programs that are out?? P90X, Country Heat, Insanity, 21 Day Fix and Fix Extreme, 22 Minute Hard Corps, Hammer & Chisel…. the list goes on and on… over $6,000 worth of fitness programs actually! Well, you now have the ability to access EVERY program we have INCLUDING any new release that we have in the 12 months that you sign up!
With the All-access, you have the ability to stream your workouts from your phone, computer, and smart TV (and fire stick/Chrome-cast)… so for those who have kids and they want to watch TV, you can still get your workout done!! And for those who travel a lot… no need to take those disks everywhere or worry about access to a workout, because its right at your finger tips!!
With the All-Access on demand, you will also receive the portion control containers to help you with your nutrition! Starving ourselves is NO longer an option!! But measuring and portioning our food based for each food group is an option and will help you get the most results! Each container is color coded for each food group and you will get a guide for what your body needs to reach your individual goals.
Lastly, with theSpring into Health Bet Challenge, you have the opportunity to incorporate a superfood health shake that will change your life!! I have been using Shakeology into my regimen for the past 4.5 years when I first got serious with my fitness journey and I will say, it helped me overcome my ice cream obsession and became my healthy alternative…. Shakeology helped me with getting the nutrients I wasn’t getting from my every day foods.. I started while breastfeeding and I knew my baby was taking away the nutrients I had, so this was my way of replacing what I was losing! I feel like I have more energy, less bloating, and less cravings for bad food simply because I am fueling my body with the right food!
I am so excited to kick off my next private group that will give you EVERYTHING you need to reach those goals!! It’s time to feel good and confident inside and out!! If you are ready to commit and interested in a spot in my support/challenge group, please fill out the application below and I will contact you ASAP!
I cannot believe time has past this quick and I can say I am marrying this man in less than 2 weeks!! Like next weekend!! EEEEK!!! I am so excited!!! I feel like in the past year… well, past 6 months, my life changed dramatically!!!
If you have been reading my posts and following me, less than 6 months ago is when I first met my fiancé Brent! We met on a dating website Christian Mingle, and he was actually the first real conversation I even had!!!! I never in a MILLION years thought I would allow myself to find a man on a dating site… I’m being honest, I thought only creeps were on there!! Haha!! But then I decided to listen to my pastor’s wife who told me to “give it a shot”! I found myself on it (and I’m not a creep!) and finding this amazing Christian man who had EVERY quality I wanted in a man that I wrote down in my journal (except living close to me, but I somehow didn’t even write that down)!
We FaceTimed EVERY single day since the first day we started talking! So it’s kind of like spending time together right?! I mean, you gotta love social media and technology! It really does amazing things!
We have been able to see each other once a month since we first met, 2 times a month a couple times!! And got engaged on Christmas Eve (4 months after we started talking), and here we are getting ready to married within 6 months! You may call us crazy, we just know what we want! You learn a lot from a first marriage! Hehe!
Ok, so I have been tracking our journey of what we are doing to prep in 5-6 weeks for our wedding!! Now, we are having a smaller wedding (our first wedding of 300 people didn’t work for either of us, so we’re changing it up lol), but planning is still lots of fun!!
We got our venue at a Theatre right in town, our Caterer to make my life easy with food, A photographer to capture memories with us on our special day with our families, A DJ to spice things up (we LOVE music), and our very close family and friends will be joining us to make our day even more special!! I will say, I have not officially met Brent’s family yet!! Only on face time!! So I am so so excited for that!!! Our kids (Brent’s 3 kids and my 2 kids) have only been physically together one time, but they Face time on a regular basis, so we will come together like we’ve known each other a lot longer!
This week, I am just finalizing a few things! Last Marriage counseling, talking with caterer, flower lady (is that what you call the people who set up flowers lol?), DJ, confirming my makeup artist to make me pretty!!
Oh, I did also find what we are doing for our Unity piece for the wedding ceremony! You know how they have unity candles, sand, etc?? Well, after some thinking and talking, we decided to go about using a Unity Knot!!! It just came in the mail yesterday and was hand made! It is AMAZING!!!! Here is a sneak peek!!! We got it made from a couple on Etsy.com who did a wonderful job- SoZoeyBotique
Ok. So we are caught up with the actual wedding prep, now it’s time for our fitness journey! Brent and I are still doing Core De Force, which is our home fitness program with Beachbody (we are both fitness coaches, so we like to follow the programs), but also Brent sees squirrels, so he is going to the gym, playing volleyball, basketball, and whatever else he can find to do! I can’t keep track of him sometimes lol!
This is my meal plan for the week! It isn’t Brent’s because I can’t toss his food to Maine for him, but here is what I am doing! I prepped Sunday after grocery shopping and got everything set and ready so I don’t have to cook during the week!! This saves me time, money, and confusion! Nutrition is so key to your results, so this is one thing I do make time for!
My grocery list looks like this:
99% Lean ground turkey (for meatballs)
96% lean ground beef (for meatballs)
Chicken (lots of it)
Eggs and egg whites (I get both) ) For snack 1 and protein pancakes)
Shakeology– my superfood health shake that is so easy and convenient for me to get in, especially when I’m busy (comes to my door every month, so it’s one less thing to get at the grocery store)!
Mozzarella cheese (2% shredded) for english muffin pizzas
Oatmeal (quick oats) (for breakfast and turkey meatballs- use instead of bread crumbs to keep meat together)
Red potatoes ( I do steam fresh)
Rice cakes (I do lightly salted)
Ezekiel bread/Sprouted bread (I get at Aldi or in organic frozen section at grocery store)
Whole wheat english muffins (for English muffin pizzas
Colored Peppers (for veggies and hummus)
Cucumbers ( for cucumber tomato salad)
Onion (for salad, meatballs)
Asparagus (you can do fresh or frozen, I just prefer fresh on this veggie)
Mushrooms (for asparagus and if you want on english muffin pizzas)
Tomatoes (for cucumber and tomato salad)
Strawberries (for Salad)
Blackberries (for fresh fruit bowl)
Raspberries (for fresh fruit bowl)
Extra Virgin Olive Oil
Natural Peanut butter (I do Jiff)
Hummus (veggies and hummus)
Walnuts (for Strawberry salad)
Tomato sauce (organic and low sodium) (for Meatballs and english muffin pizzas)
Bragg Liquid Amino’s (soy sauce healthy alternative- found in organic section at local grocery store)
Raspberry Vinaigrette dressing (for salad- I get at Aldi)
Soy free, nut free, dairy free chocolate chips (brand ENJOY- in organic section at grocery store) for protein pancakes
Ok, so there you have it!! I broke everything down for you!! I hope this helps!!!
I am excited to be on my own fitness journey, but also help you along the way!! If you are looking for more support, motivation, healthy tips and recipes to keep or start your healthy lifestyle, apply below to be considered in my next fitness support/challenge group!
*This is for non- Beachbody coaches or people who are not working with a Beachbody coach please!!
Thanks for reading and catch up with all soon!!!! Stay tuned for the final week and our BIG celebration of getting married!
So I am halfway through my 30 day transformation with the home fitness program Hammer and Chisel! I love this program because you get the cardio, and the weight training!! You get a feel for the cross-fit type workouts, and the hard core lifting! I love it!!
So my first week, I will say I did not do so well with my nutrition. I give myself a little leeway and allow 1 cheat meal a week. I actually had about 5 that week! YIKES!!! But this past week I turned it up a notch and really dialed in on my nutrition! I had 2 Shakeology superfood shakes a day about 2 of the days, just to help me when I was craving! Now that Im through this week and have been clean, I am not even craving anything! That just comes to show your body will adjust to whatever you feed it!
So here they are!! I feel like my legs and arms didn’t change a whole lot, but I will say my abdomen has tightened for sure and the love handles are going away again!! Thats always my worst area!! I think most women can agree with me!
Here are some of my meals I had for this week:
Meal prep was a success!! We got lean meats like Tilapia, Turkey meatballs, egg whites, asparagus, green beans, man cakes, greek yogurt and fresh fruit, and Shakeology of course!!
Ok this last picture I have up was my new recipe I made from seeing sweet potato toast.. putting the sweet potato in toast did not work for me, so I made my own version with my own toppings!! I must say it turned out pretty darn amazing!!! Click image for recipe!!!
Even got to do some weight training with my little nugget!!
Sporting my new Every Sweat Matters tank to help support my friends who are helping those struggling!! We sweat for others to help get through struggles!! This foundation started when Katy (one who started ESM) was fighting cancer and going through chemo. Now she started this up again when her best friend and our fellow Beachbody coach Taylor lost her little girl around 28 weeks very suddenly. Now we just sweat for those who can’t, who aren’t able, and support each other!! If you would like to support the Every Sweat Matters soon to be non-profit and sweat yourself to help someone you know struggling or fighting for their life, click link to get your own ESM tank or T-shirt! http://www.everysweatmatters.com
Last night my friend came over and she rocked out Hammer and Chisel for her first time!! Whitney is just starting her fitness journey so I am so darn thrilled for her!!! She has been kicking major butt since starting!!!
Ok so I am ready for week 3!! Time to bring it!!! I am going to do my prep later today and incorporate some new recipes and will share with y’all on here!!!! I’ll add some new holiday recipes so you can make and enjoy with your family and not have to feel guilty and fall off track!!
Please fill out the application below for a spot in my 30 day personal online fitness challenge where you get daily motivation, health and nutrition tips, recipes, and help with meal planning! Spaces are limited and please only fill out application if you do not currently have and work with a Beachbody coach!
Oh I am SOOO excited for what is about to be released!! Our newest upcoming program CIZE is going to be AHH-mazing!!
If you like dancing, hip-hop that is, then you will LOVE this! Easy moves mixed with a little challenge to give you a great workout, but also help you get those moves!
WHAT IS CIZE?
Cize is a 4 week program that was created by Shaun T (creator of Hip Hop abs, Insanity, and Max 30) and this is a program that you can have as a beginner level, or more of an intermediate level, depending on how intense your moves are!
If you like Zumba, you will LOVE CIZE!
HOW LONG ARE THE WORKOUTS?
30-45 Minutes long. Perfect for people who don’t have hours to spend working out, but plenty of time to get a great workout in and get great results!
NONE- All you need is YOU and a sweat towel and water because you will definitely get a good workout!
WHAT IF I HAVE NO EXPERIENCE WITH DANCING?
Don’t worry!! Shaun T has you covered with step-by-step moves so you break down each move individually! This is going to help with your coordination!
GET YOUR SNEAK PEEK INTO CIZE!
WHEN WILL CIZE BE RELEASED?
JULY 20th, 2015!
BE THE 1st TO GET NOTIFIED FOR RELEASE OF CIZE CLICK HERE!
* If you would like to be one of the FIRST to have a CIZE transformation and would like an exclusive spot in my CIZE test group, please fill out the application below and I will contact you with in 24 hours.