Monday, July 28, 2014

PiYo Challenge Group Update

My PiYo Challenge Group is going into their 3rd week and I have some great news from two of my girls in the group.  One of which is my MOM!! I am so proud of her for taking the next step in her health.  She has always been my number one supporter in life and this time I'm so blessed to feel like I can finally give my mom the support she needs in something I know has been difficult for her for a long time.  



After a knee injury that required surgery a couple years ago my mom hasn't been able to go on her jogs like she used to without experiencing pain.  She had been making such good progress and was so proud that she was finally a "runner" and then the injury set her back.  A few months after seeing  what Shakeology was doing for my health my mom decided to give it a GO.  She didn't work out, and she didn't always eat the greatest but she did stay committed to healthier choices when she could and she made sure to have her daily dose of dense nutrition. I use those words because that's exactly what Shakeology is. Not only did she lose 10lbs in a couple months by just drinking Shakeology alone but her health began to improve.  Her cholesterol, glucose, everything is fantastic! Even her Dr cheered her on at her last visit.  I think this was just what she needed because she is going stronger than ever with her workouts now.  She's killing the 21 day fix along with PiYo and is down another 5lbs!! So proud of you MOM!!! I love you!! 



My next challenger Tami and I met through my Like page a few months back. She was such a sweetheart, always participating and one of the first to share her accountability posts in my Free Clean Eating Challenges. When PiYo was released in June she knew she was ready to step it up! Not only did she lose 5lbs and 5 inches her first week...but she just confirmed another 3 INCHES LOST!! That's 5lbs down almost 8 inches gone! I'm so proud of you Tami! She tells me her clothes are fitting better and with the modifications PiYo offers she is able to keep up with the program "Not as pretty or as fast" according to her, but with a 5lb loss I think she's doing pretty darn good! Shakeology has also helped lesson her cravings for sweets at night and she's noticing a difference in her energy!


Both of these women are putting in the work and effort and it shows!! So proud of you two!! We are on to week 3 and I have some Dinner, Lunch and Snack Ideas to share with you all THIS WEEK!   These are PiYo and 21 Day Fix Approved Meals and I hope they help give you some ideas, or guidance into planning your own meals.  



As always, Thank you for visiting ;)   Please feel free to comment, share 
Or message me on Facebook if you have any questions :)






Monday, July 21, 2014

Overcoming My Fears

This past weekend my husband and I celebrated our 5 year wedding anniversary in Catalina doing what we now love best, Scuba Diving!  We've been together 9 years now and are still going stronger than ever.  We've stood by one another during the hard times and always have given each other the support the other needs.  I'm so incredibly blessed to have this man in my life.  


This trip was much anticipated. We've been to Catalina a few times but always for work.  My husband loves teaching, this is where he just comes to life, no matter how many hours of sleep he's lost he's THERE.  I've sat by and watched student after student finish their certifications here with my husband and this weekend I finally got to be one of them! 


I dove to 100ft for my first time and got to see a bat ray, a fish the size of a human, seriously it was like a 300lb fish!  It was like swimming in a huge fish tank, in and out of the kelp.  Once my husband gets his gopro videos up I will share them on my personal Facebook page.  I also completed a NIGHT dive which I was terrified to do but it was the most beautiful experience ever!! I'm now an Advance Diver and my next goal is to move onto Rescue. 
 Two years ago, I never would have imagined me actually getting this far.  I was so afraid of the ocean, and all things in it.  It's because of my husband's continued support that I continue to do reach for more.   All of this, my Beachbody business, my goal to be a group fitness instructor, and reaching my own fitness goals probably would not have started if my husband hadn't decided to take a chance on his dream.  


I really believe the best thing my husband and I ever did for our marriage was to learn to communicate with one another.  Our dreams, our fears and our frustrations.  2 years ago, my husband wanted to get certified as a scuba diver for a Christmas gift, little did I know this was just the beginning.This was his passion, something he had dreamed about as a child.  And while I thought the class would be enough, it wasn't.  He wanted more and wanted me to join him. The thing is this was his dream...not mine.  I'm afraid of the ocean, or at least I was up until a few months ago in May when I finally got Certified.  It was the scariest thing I think I have ever done, but one of the most proudest moments for me, especially being able to share it with my husband who was my Instructor!   



The truth is, I was more afraid of what I couldn't do in the current physical shape I was then, 55 pounds heavier than I am today. I could barely walk up our stairs let alone throw on another 50lbs in dive gear and hit the ocean.  I let fear of failure, fear of others judging a 210lbs woman in a wet suit get to me.  This caused so much tension between us.  I've never doubted my husband or his his loyalty to our family, but when you're a stay at home mom, with 2 little ones, overweight, unhappy, depressed and your husband is out doing something like this without you...yeah, you can imagine the tension in brought into our relationship and the resentment I began to grow towards him.  
Why am I sharing something so personal with you all? Because I knew that the one that needed to change was ME not him. He was always willing to meet me in the middle but it was me that needed to get passed my insecurities.  That's the initial reason I set my first weight loss goal.  Watching my husband pursue something he loved was the best thing for us. It showed us how to compromise, support and love one another even more and it gave me the courage to fight for myself, and my dreams.  My kids are winner too! They have a much happier, healthier home and two parent who love, cherish and adore them. 



Don't let your fears take away your happiness.  I'm so fortunate that I have a partner in my life that loves, and supports me in life.   He's the most amazing father and our kids are so blessed to have him to look up to.   If you're going to do anything in life, do it with passion, with love and don't be afraid  what others might think.  If they truly love you, then their support could be just what you need to make it through the hard times. 


Saturday, July 19, 2014

Meal Prepping for beginners

I've talked about meal prep with my groups so many times, and I find that still some are struggling to get into a routine that works for them.  So before you think I'm some pro, I'm not...I just know what has worked for me and what hasn't.  And waiting until the day of to make our meals, usually leaves us with a pizza delivery or a trip to the drive thru.  That's my reality...so I know it's important for me to stay on top of my meal prepping.  So here are some other helpful tips to help you meal prep like a boss! 

1.) Educate yourself!



If you want to eat clean, you need to know what clean eating is. Right? RIGHT?!! Well HELLO google that! Look up clean eating recipes, use pinterest.   I have tons of awesome recipes pinned and ready to be brought to life.  Now I will warn you, once you start looking into clean eating and it's TRUE defintion you may freak out a bit.  I know I did, I instantly wanted to throw out ALL the food that in my opinion was bad and full of poison.  We already know that GMO's are bad for you, or did you?  Before clean eating I had no idea what GMO even was, I thought it was more gibberish from the crazies...but then it all started to make sense.  Why are we so unhealty? It can't just be lack of physical activity...Our bodies are like a car, we need to focus on all of it if we want it to last, the engine, the interior, the exterior...well same goes with our bodies...a little TLC is necessary.  
Fuel it properly, care for it by keeping it active and and before you know it you've built lifelong healthy habits to keep you running for many more years.  My rule of thumb is simple; if it was made in a factory plant, skip it! If it's fresh and comes from a plant then go for it! As you learn to read ingredient labels you'll find that making your selections at the grocery store become a bit easier. This was a challenge for me at first because again, so many contradicting information and there I was with my smart phone in hand googling up these words I could barely pronounce and them BOOM it hit me, why am I even bothering...the simpler the better: Fresh, lean and green and if I must, always stick with whole grains! 

2.) Decide which day is your prep day.


My schedule is all over the place, being a stay at home mom people get this idea that I have ALL day to get these things done.  Umm...reality check, I have a 4 year old and 2.5 year old at home, including a husband with his own wonky work hours so yeah...it's a mad house, and if I don't literally sit down and schedule the time, it just doesn't get done.  I find that the weekends are actually the best for me to make my lists, and buy everything but I prefer a small Sunday night prep but enjoy my Monday Meal Prep.  I know not everyone has that ideal schedule but that way I can make a mess and clean it up on the day I spend the most time cleaning my home.  It's like putting in overtime to save me for the rest of the week from having to work long hours.  

3.) Make a list.



So that you aren’t comply lost at the store and 
have no idea what to buy, be prepared by having a list with you of what you’ll need. Nothing bothers me more than when I forget something and all because I didn't make a list.   I primarily grocery shop at Costco, Vons or Walmart, but some of my items can only be found at Whole Foods or Trader Joe’s.  I have to plan out which day I’m going to which store so that I’ll have all of my items for Sunday’s or Monday's prep. Since I know which day I’m prepping, I know when I need to go to the store(s) to get my items.

4.) Food storage.


Do you have enough containers in which to store your meals? Do you want to store your meals in plastic or glass containers? Do you want the containers that have little dividers in them? Do you have containers of different sizes to hold different types of foods? How about little plastic baggies? What about a lunch box/bag that will hold all of your meals (if you have several meals with you each day)? If you’ll be out at the store anyhow, make sure to pick up some of these items if you don’t already have enough.  Do you buy in bulk? I do! Where are you storing all of these containers? Fridge? Freezer?  Before you start cooking, make sure you have the space to put it all. 


5.) Cook.



It’s time to cook! But like everything else, you need to have some kind of prioritization with your cooking. Can you be multitasking while something’s in the oven?  Probably so, I spend my Sunday afternoon cutting up veggies, making some of the meals or at least have them separated for storage and easy grab so I can multitask with my other mommy duties while cooking during the week.  I also only make enough lunches for about two to three days at a time and then Wednesday night, I make two more (for Thursday and Friday). I like my stuff pretty fresh, but that’s just me. I've mentioned before that my family, yes even myself aren't too keen to recooked food after the third. So yes, most nights I cook fresh meals, but in under 25minutes, and I make enough for a day or two or to take for lunch the next day.  Do what works for you.  This is YOUR meal prep! 

6) Pack it up.




Pack, separate, combine, mix and get it into its storage container however you'd like to gather it together.  With my lunches, I like to have a protein, a vegetable, and a carb...hence a lot of my chicken or fish with, broccoli and quinoa rice packs.  I like my snacks to be protein centered.  Tuna fish, chicken salad or plain Greek Yogurt with blueberries.  If I'm in the mood for an extra snack, I like to have almonds or some grapes.  I believe in treats, mine just happen to be clean eating of course.  I make Shakeology treats like homemade banana and chocolate ice cream, or even no bake cookies.

7) Assess.


If you're new to this, now worries, see what works for you.  Did you love one food on Monday but by Wednesday it didn't taste so good?  Did you  have enough food? Or too much? Are the containers working out for you? Did you have all the ingredients you needed? And maybe during the week you saw an Instagram pic of something that you'd like to try...do you have the necessary items to make it?Which store will you get the ingredients from? When are you going? And then It's all one big cycle and that starts anew.


I hope you found these tips helpful to get you started on your meal prep.  Feel free to comment, share or ask any questions.  I'd love some feedback!

Thanks for stopping by <3



Thursday, July 10, 2014

PiYo- Prepping for Day 1

 I bet you're asking yourself.  What is this PiYo thing I keep hearing about? Well If you didn't catch my last post about PiYo check it out HERE.  If you did, then awesome!! I'm getting ready to prep for my first PiYo Challenge Group and thought I'd share a little more details about the program itself.   The nutrition plan is fool proof, but it is not effortless – NO diet is! And it is not a miracle either if that's what you're looking for.  If you want it to work, then YOU will need to put in the work and YOU are the one who will determine your success. YOU need to make smart food choices most of the time. YOU need to decide EVERY SINGLE DAY if you will keep moving (however imperfectly) toward your goals or if today is the day you will give up.  So how does this work.  



Step 1. First we start my calculating your target for weight loss , just as in any successful diet plan, you must eat at a deficit to lose weight. That means eating slightly less than your body needs each day, without going so low in calories that you burn muscle tissue for energy or lower your metabolism. Here is the simple formula  that comes in your PiYo Challenge Pack.  Plug in your numbers. (Please see the official PiYo Get Lean Eating Plan for all details.)


The PiYo eating guide listed two important tips, which I found extremely helpful and realistic:
  1. If your CALORIE TARGET is less than 1200, round up to 1200.
  2. The numbers are approximate so don’t stress about hitting an exact calorie amount.
Step 2. Beachbody has four different plans, based on the calorie target you calculated. Plan A is the lowest number of calories (1200 to 1399) and Plan D has the highest (1800 calories or more).  I personally fall under plan B. 
I love that you calculate your own unique calorie needs because obviously a larger woman or a man needs to eat more than a small woman. If your maintenance calories are 3000 per day and you cut back to 1200, you are essentially starving. A 600 calorie deficit is pretty significant (you will lose approximately 1-1/2 pounds of fat per week), but not extreme. Go Beachbody!




Step 3. Choose the Foods YOU want to ear from the food lists. You are given a list of healthy, wholesome, “real” foods to choose from. At the same time, you have the flexibility to eat what YOU want. Have you ever tried following someone else’s diet plan with pre-written menus? It can be challenging for those of us who are dietary free spirits. The PiYo Get Lean Eating Plan gives you FREEDOM.  Freedom means you will have less chances to make a naughty mistake with any cravings.  
  • Primary veggies (leafy greens and low calorie veggies)
  • Secondary veggies and grains (starches like potatoes, rice, oatmeal, tortillas, quinoa, etc.)
  • Fresh fruit
  • Lean protein
  • Healthy fats (avocado, nuts, seeds, coconut, cheese)
  • Free foods (don’t get too excited – we’re talking herbs, seasonings and unsweetened coffee)
The food lists show you exactly how much of a food equals a portion so there is no calorie counting or guesswork involved. Most of the portions are sized using measuring cups and spoons, but a few list amounts in ounces. A simple food scale can take care of this.

The PiYo  meal plan gives you one sample day of menus, so you are really on your own to come up with meal plans for the week. This is both a plus and a minus in my book. I like planning my meals because I choose foods that taste good, that fill me up, and that satisfy me. However, someone new to clean eating or meal planning might need a little help. There are some people who actually WANT to be told what to eat. I can’t relate at all, but these people do exist. So if you’re a newbie to meal planning then now is the time to learn. If you need help check out my meal prep tips post I did a while back  HERE or message me with any questions.  

My next PiYo group starts this Monday July 14th and all spots are already filled.  I will have updates and progress posted on the blog so be sure to follow.  If you want to join me for my next challenge please fill out the following Challenge Group Application and I'll contact you to chat more about your goals.






Tuesday, July 8, 2014

Transformation Tuesday

It's #TransformationTuesday and Today is typically the day I share some transformation stories and flood my Facebook and Instagram feeds of photos from challengers and coaches but I thought I'd share a little something more personal about my transformation, aside from my weight loss.


A year and half ago, I was home, shoveling food into my mouth just out of sheer boredom and already feeling sorry for my weight gain. I was unhappy, depressed and on the verge of divorce...yeah, when you're husband tells you that he can't go on like this anymore, it's time to take a long hard look in the mirror and put yourself in your family's shoes. That's when I knew I needed to get things under control again. I'm not talking about a thinner me, for goodness sakes...my husband met me at one of my heaviest points in my life..185lbs. So the weight was not the issue or ever has been, it was how I was feeling inside, and the weight gain had a lot to do with how I was dealing with all our problems. I reached 210lbs and I was hating every moment of it and how it was literally consuming my life. So I stopped making excuses and got to work. It was hard, I cried sometimes but over time I fell in love...with my health and my progress...not just the physical but the mental one. My confidence grew, and our marriage flourished. I've broken through some barriers I never even knew I had put up.






What's the point of this story?? Well, I just confirmed two dates, and two times slots for my first ever Turbokick and Piyo Demo classes. What does that mean? I get to introduce these two formats to a small gym that is giving me this opportunity & if they're a hit I'M IN!! Now I've never taught a class before, I am certified but I've never led my own class....Blind leap of faith on their part and mine but most importantly a BLESSING! This is what I've been waiting for!! I can not wait for this to happen. I know it will take hard work and dedication. But it's something I've been wanting to do for so long now. I can remember imagining like I was on stage leading the class in my living room...yeah, I know kinda corny but I would call out the next moves and hoot and holler with everyone else. 

   

Just in case you're new...I LOVE ALL THINGS TURBO!  It just so happened that when I went to sign up for my certification that PiYo fell on my lap and it was love at first PiYo Flip.   Am I ready for this? We'll see! I'm not new to having to memorize choreography...it's just been a while...ok, 10 years give or take.   I know I talk about my passion for fitness but here is where my real passion really lies.

I'm excited that I am finally taking another big step out of my comfort zone and just going for it. I had an incredible trainer (Alee Baytan, the modifier in turbofire and Master Trainer extraordinaire)  So yeah, I and am confident in myself that I can make this happen. And if it goes south or I forget choreography guess what...I'll be ok with that too, because even every possible failure brings me one step closer to my dreams♥



Saturday, July 5, 2014

Join my next PiYo Challenge!

Now that Summit is over and the dust has settled it's time to get back to business.  I spent most of the first week really trying to recover and catch up on my mommy duties.  Someone has to feed these animals..lol Luckily for me my hubby was on board with some clean eating and picking up with the 21 Day Fix before my PiYo Challenge Group Officially starts on the 14th.  He's already down 7lbs...MEN!! I'm am still holding steady with my weight and I'm ok with that.  I'm focusing on keeping those portions under control .



But in between the madness that is our life I have been squeezing in some PiYo.  So what is PiYo...It's Chalene Johnson's new home fitness program that was released at Coach Summit and I snagged myself my very own copy!



It's all low impact and easy on the joints.  Think Yoga and Pilates with a funky twist. In the rush of losing weight and wanting to get toned and build that muscle we tend to forget to give our bodies a little T.L.C and this program is perfect for it!


PiYo is completely focused on isolating muscles without using impact using your own body weight, what does that mean..no jumping or high impact moves.  There is also a modifier and the camera angles make it much easier to follow.



The meal plan is very similar to the 21 Day Fix, it is very easy to follow and dialed in.  PiYo is fantastic for someone who wants to lose weight while building strength.  It is also incredible for someone who has injuries or is a beginner.


I started the program a little early to get a feel for the workouts.  I'm certified in this format so I'm very familiar with it.  But when a new program comes out, I find it's best to check it out myself and be able to give my customers and coaches a more detailed review.  I love Beachbody and they're programs only get better over the years.  This one is no different!  In fact I challenged my group to stop, drop and plank in my love for PiYo..lol



The first video I did was Align: The Fundamentals.  Think of it as a "How To" or "Instructional" video.  Chalene goes over all the basic moves, talks you through proper form, alignment, and technique with all 3 stages of beginner, intermediate and advanced moves.  It's 45 minutes but not an intense 45 minutes.  It took a while before I broke a sweat but if you are new to this, then you are going to find this to be beneficial for you.


Day 2-3 were Upper and and Lower body.  About 30 minutes each video, and it was a good burn.  I learned some new moves and like that you can wear your shoes for a better grip.  You can see a better video Here that I shared on my Facebook.  Feel free to follow me, I post my daily workouts and share my food there too!


I jumped around a bit and got a feel for the other workouts and let me tell you.  You are going to LOVE IT!! It's challenging and makes you work up quite the sweat for a program that requires no jumping or the typical HiiT stuff you expect from Beachbody programs.  I can't wait to get started on the 14th with this baby!! My group is already filling up fast so if you want to take advantage of getting this $70 fitness program for $10 with the purchase of Shakeology in a Challenge Pack then lets GO! We start the 14th and it's not too late! 

As an added incentive, if you purchase before the holiday weekend, you can get PiYo for FREE! I will give you a rebate for this or a future purchase if you lock in your spot by Sunday Night!

Shakeology is normally $129 for a 30 day supply.  It's the healthiest meal of the day and it replaces 1 meal at $4.35 a serving.  That's your lunch, up front and ready for you.  It's the healthiest meal of the day and has done wonders for my health.  Not just mine, but you see my hubby is a fan too! 

With this challenge group you will also receive:
  • Dialed in Meal plan with shopping list
  • Private Accoutability Group
  • Me as your Coach and several others on the same mission as you.  
  • A chance to win the Beachbody Challenge Cash Prize?
  • Did I mention it comes with a 30 day money back guarantee! 




What are you waiting for? A sign? For the moon and stars to perfectly align?  There is never a good time, life is crazy, it's busy and full of surprises.  Now is the time to get your health on check!  This is it! Join me and 5 other beautiful ladies who have taken the challenge with me.  To fill out the Challenge Group Application Click HERE and I will contact you with further instructions.  Feel free to contact me with any questions.  I'm here to help and would to see you through on this journey!