As we begin 2017, I saw so many resolutions and goals that included reading more. I saw this most among business professionals and entrepreneurs. A challenge with a goal of "reading more" is that is that it is too vague. If you are looking for a a great goal that is a solid start to adding personal and professional development this year, why not make it a goal to read a book a month?
If you want more in this life or your business, you must become more! A great start to do that is by flooding your brain with positive books that will help you grow by applying what you hear and read!
"Learn to work harder on yourself than you do on your job." ~ Jim Rohn
These are 12 of the best books I read or listened to in 2016. Consider adding these to your "must read" list, or use this as your list for the year.
I list these alphabetically because I just couldn't determine an order. Each book was the "Best" book for me at the time I read it, or for the particular area I was working on.
I would love to hear your thoughts on any of these if you choose to tackle them this year.
Happy Reading!
Thursday, August 4, 2016
Review of the Vegan 21 Day Fix Nutrition Plan
I have completed the 21 Day Fix Extreme with insane results, but was very intrigued to find the 21 Day Fix VEGAN Nutrition Plan. I had been following a Vegetarian diet for the last few months and was wanting to eat less dairy as well. The problem I was having was figuring out how to fit that lifestyle into the 21 Day Fix container system.
In the regular plan, Vegans are basically left with Tofu or Tempeh as protein options, until now.
My concern with making the move to Vegan was that I know most of my protein would be coming from beans. In the Fix plan, those are counted as carbs, and for my weight and goals I was only allowed 2 of those a day (the equivalent to 1 cup total).
I am not a nutritionist, just someone who has followed Beachbody programs with fantastic success, so I was really feeling lost and even fearful moving forward. I was not comfortable trying to modify a plan and not give myself enough of the food I needed, but was more worried that I would be eating too much of the wrong foods and put weight back on.
I didn’t really have much to lose, but had a few pounds I wanted to get rid of. In these last 3 weeks of following the Vegan plan, I lost 5.6 pounds and a total of 3.5 inches.
I continued drinking my Energize pre-workout drink (from the Beachbody Performance Line) before working out and drank my Shakeology daily. The only thing I added was the multivitamin Activit (as recommended by the program for B-12 and Vitamin D).
I really do feel Amazing and I feel like I have new found strength. I don’t think that a Vegan diet actually makes you stronger (at least not in only 3 weeks), but there is something about how clean and clear my body and my head feel. There is something to the added confidence I have for sticking to the plan that gives me that added strength!
I don’t ever sleep well because I am such a light sleeper and have too many animals in my house, but I can say I fell asleep faster and when I was asleep it was deeper.
Another advantage for me was that I found myself not being tempted by foods that would usually tempt me. This was because I had no idea what was in them, and with my limited knowledge on what constitutes as vegan and what does not, I just steered clear. It really forced me into eating whole because that was way easier. I never had to worry about other ingredients.
I didn’t struggle like I thought I would because I focused on the food lists and the foods I could eat and never really thought about what I couldn’t. I think that that mindset is essential to having success with any nutrition plan. If you focus on what you can’t have, then that is what you will want and crave and, in turn, will feel like you are being deprived! Focus on the amazing, whole, clean foods you can have and that is what your body will start wanting!
I am blown away with the brilliance of Beachbody. Their fitness programs and the nutrition plans are truly outstanding. I love that my body can continue to change and improve over the many different programs and nutrition plans I have utilized. I think the thing I love most, though, is that I never feel like I am starving. Sometimes I don’t even feel like I am getting hungry. I love learning and understanding how to fuel my body for performance and change while not being deprived of amazing food.
Regardless if you are a meat eater, Vegetarian, or Vegan, the 21 Day Fix Nutrition plan is a must if you want to lose weight, transform your body, or just learn to eat properly!
I had seen the informercial and promos for the 21 Day Fix and the 21 Day Fix Extreme, and even I wondered what kind of results someone could really get in that short a time frame. Heck, I am a Team Beachbody coach and I was skeptical!
I wanted to put it to the test.
I was in great shape and by no means needed to lose weight. I had also been pretty solid with my nutrition, but not always on point. I wanted to see what my body could really do, and how it would respond if I followed the 21 Day Fix Extreme Nutrition Plan and just did the 30 minutes a day of workouts (modifying them to take all impact out for my knee). I wanted that killer before and after picture that the infomercials are made of!
The 21 Day Fix Extreme has 2 nutrition plans to choose from. The Fix Extreme or Countdown to Competition Plan. The countdown plan follows the regular plan 2 days a week, and then 5 days a week it changes it up some (mainly taking away fruit and carbs, but then adding in some other areas).
I chose the Fix Extreme Plan. I was honestly worried I would lose too much weight if I followed the other plan.
Why is this plan so effective?
It is easy to follow. I needed easy!
You eat the right proportion of foods in relation to each other so you feel fuller longer.
The plan makes it easy to eat the correct serving size.
You eat plenty of food to be satisfied and not starving all day.
The plan is eliminates processed foods from your diet.
It incorporates Shakeology, the most amazing nutrient dense super food shake ever.
I was even surprised how much I enjoyed the workouts. There was tremendous variety, and my body got a different focus every day. I was only doing 30 minutes of work, but it was an intense 30 minutes that got my heart rate up, worked all my muscles, gave me a good stretch, and then let me go about my day!
I followed the nutrition plan to a T! I did not “cheat or treat.” The furthest I strayed was adding an extra half to full serving of veggies on one or two occasions. Sticking with the plan was not as difficult as I expected it to be.
There were several reasons I was able to do so well:
I was not starving. I was able to eat plenty of food so I didn’t “need” to cheat.
I had a specific goal and focus.
I did this program with a group on FB, so I had accountability, support, and encouragement.
I drank Shakeology every day! This curbed cravings so I did not “need” to snack. It kept me full during the “trouble” times in my day, and gave me energy and focus throughout the day.
My results:
I was blown away by my results. I couldn’t believe I lost weight (I didn’t know I even had to lose), but the inches were more impressive to me. I even got the popping abs that I didn’t believe my body could ever do!
This program, more than ever, solidified the fact that abs are made in the kitchen. I knew that in my head, I read it all the time, but now I have experienced it first hand!
I chose the 21 Day Fix Extreme, however, I fully believe that if you follow the nutrition plan and do 30 minutes of working out a day, you will see and feel crazy results as well. I have had several ladies go through my various groups and are blown away at the inches they have lost, the energy they feel, the confidence they have gained and the numbers consistently going down on the scale using the 21 Day Fix and other programs. Proving the Kitchen makes all the difference
I wanted to prove again that abs and transformations are made in the kitchen regardless of program, so I chose a low impact 30 minute a day Country Dance workout called Country Heat. I literally did this program and nothing else for the 30 days. No extra push-ups or pull-ups...NOTHING! I started in good shape but ended in great shape becuase I dialed in the nutrition and followed the plan (without starving). I drank Shakeology EVERY.DARN.DAY (this is a must), and I had the support and accountability of a group!
If you are interested in getting started on a program that fits you, LET'S CONNECT!
In July of 2014 I knew I needed to really focus on losing a little weight. I had enjoyed success with p90x and Insanity years before, but was finally facing the fact that I couldn’t be doing high impact workouts on my knee anymore and was looking for something that wasn’t going to take an hour a day.
I was in a bad place with my fitness and nutrition and in a worse place mentally. I knew I needed to do something but felt at a loss. I saw a few people enjoying PiYo and I figured I should give it a try. If it didn’t work, I was no worse off then if I didn’t try!
I was intrigued by the idea of changing the shape of my body with no weights, no jumping and no impact. To be totally honest, I was a skeptic for sure! I decided that in order to give this program a real chance, I would need to drink my Shakeology daily and follow the nutrition plan the best I could.
To say I was blown away by the changes in my body, my increased strength and flexibility, renewed mental clarity and better mood would be an understatement. I think I was most excited to finally have a nutrition plan that was super easy to follow and one that really taught me about proper nutrition. I had limitations within the plan, but not so many that I felt restricted. I think too often we want plans that give us way too many choices that we become overwhelmed. PiYo’s plan streamlined it perfectly for me!
I wasn’t working outside my home, so I had time to get workouts in, but knew I probably wouldn’t do them if they were too long. The biggest questions I had were how long were the workouts, was I in too good or bad shape, and how they heck was a low impact workout going to really get me results.
How long are the workouts and How many days a week is the program?
The workouts range from 25 to 45 minutes, with the majority clocking in around 30 minutes. PiYo is a 60-day program with workouts scheduled 6 days a week. And, because PiYo involves intense cardio, you can get results significantly faster than with traditional yoga or Pilates.
Who should be doing PiYo? Do you have to be in shape?
PiYo is for people of all ages, fitness levels, and body types. You don’t even need experience with Pilates or yoga. Chalene (One of Beachbody's Super Trainers) will walk you through everything you need to know in the first video, Align: The Fundamentals. There is even a modifier to follow in every workout, so you can focus on form and advance at your own pace.
How can you get high intensity results with a low impact workout?
PiYo takes you through low-impact stretching, strengthening, and bodyweight resistance-based exercises that promote lean muscle development, while the fast, flowing pace increases the intensity so you’re not just sculpting and defining every muscle—you’re burning major calories and fat!
PiYo strengthened my core like no program I have ever done. I felt stronger and literally did better every single time I popped in the dvd. My body felt great after each workout, but believe me, I worked, sweated (even cussed), while getting in a great workout! The real Secret Sauce
The real secret is in your nutrition and proper supplementation. PiYo got me stronger and more flexible, however, my real results came from the incredible and easy to follow nutrition plan that came with the program and adding Shakeology into my daily routine. The combination of these 2 things in combination with PiYo is a killer combination!
I am so mad at myself for not taking my before measurements (I honestly didn’t believe I would have any change) because the inches lost would have been incredible. I lost a solid 10-12 pounds and was well on the way to enjoying a much happier and healthier life. PiYo literally changed my life!
For more information on PiYo our to discuss any other programs, LET'S CONNECT!
The question I get most often from people considering a fitness program is “What program will get me the best results?”
Who doesn’t want to know what program will get them the best results? I have done 13 Beachbody programs all the way through from start to finish, so I actually have some thoughts on this topic.
My honest answer is that it is going to be the program you actually do, but more importantly, it will be the one whose nutrition plan you stick with! I did Insanity years ago and had good results, but didn’t follow the nutrition plan. Insanity is an extreme, high intensity, MAX interval training program that will allow you to burn up to 1000 calories in a workout.
Then in August of 2014, I did PiYo, a completely different kind of program that has very little to no impact at all. This program utilizes functional yoga/pilates type movements to help you lose weight and define all areas of your body with no weights or jumps.
Both programs were 60 days, and neither program uses weights. I found that my results were very similar. Most people looking at the two programs side by side would probably guess that you would get far better results with Insanity, however, if you stick with the nutrition plan and drink Shakeology daily, you can achieve fantastic results with either.
You don't need to do an extreme program to get extreme results!
You don’t need to beat up your body to get great results!
Please don’t misunderstand, I am not saying PiYo is a better program, what I am trying to say is that if you stick with the nutrition plan, and if you drink Shakeology daily, you will get great results, regardless of the program.
I often wonder what my results could have been like had I been drinking Shakeology and eating properly during Insanity!
I started with the question “what program will get me the best results". Well, if you don’t like a PiYo type program, don’t buy it! If you are an adrenaline junkie and love the high intensity, then go for an Insanity type Max Interval program.
The Honest to goodness key to your results and your real transformation is going to happen in the kitchen. It is going to happen by following the plan that comes with your program and drinking your Shakeology daily.
I have had great results with every program I have done through Beachbody, when I have followed the nutrition plan and drank Shakeology. The better my nutrition was, the better my results were, regardless of the kind of program I was doing.
Why have I done so many programs? I don’t like doing the same program over and over and over again. Our bodies need a change every once in a while, but the biggest reason for me is that I start to get bored, I stop giving each workout the full effort it needs, and I find myself dreading it! I also like doing different programs so I can give honest answers about those programs.
When choosing your program think about the following questions:
How much time do you have to fit in a workout?
What is your current fitness level?
What kinds of workouts do you like?
Do you need something with low or no impact, or a good modifier?
What are your goals?
Once you have thought about those things, we can figure out the best program for you to begin or continue your pursuit of better health and fitness! There is literally a program and/or nutrition plan for everyone, the key is finding the right fit for you!
Have you found yourself over indulging on vacation or over the Holidays? Have you ever had a weekend where you maybe ate or drank a little too much? I know I have. Not only do you feel the bloat and the yuck, but then comes the feelings of guilt, especially when you have been working on your fitness and nutrition goals!
The 3 Day Refresh has been a game changer for me and my pursuit of better health and fitness. I am not saying that this product is an excuse to go crazy on the Holidays, but it sure helps ease my mind and allows me to enjoy a guilt free few days.
Why Refresh?
• You need a clean break from a period of unhealthy eating.
• You used to eat pretty well but have recently fallen off the wagon and need some help getting
back on.
• You want to jump-start healthy eating habits for a new workout program.
• You want to quickly lose a few pounds for an upcoming event.
• You’ve never been a healthy eater, but are ready to kick-start better nutrition for the first time.
• You want your clothes to fit better.
• You want more energy.
• You love food and want to be satisfied while you lose weight and get healthier.
• You’ve tried liquid fasts or other fad diets and they simply don’t work.
I have utilized this program on 7 or 8 different occasions and have had great results every time. My results varied, but so did my circumstances. I was not always using the product to lose extra weight that had been put on, although, I did lose weight each time.
The first refresh I completed was after spending a week away with family. I ate and drank like I hadn’t in months. I felt gross, I was bloated, and I had added a little unwanted weight. Over the course of that week I had also gotten into some of the habits I worked so hard to get rid of. I was eating too early in the morning, I was snacking ALL day long and was eating up until I went to sleep. I was really worried about whether or not I would be able to get back on track when I got home.
The first one was challenging. I was fortunate to not have headaches (because I had been eating well prior to that bad week) and never really felt like I was starving. I did find myself getting hungry, but nothing that was unbearable. It was more mentally challenging than anything.
Each day, I found I got stronger. It was hard not to eat anything after my dinner meal, but I did not wake up starving. In fact, I didn’t wake up hungry at all (which is not like me). I know, in general, we should not to eat too close to bed time and there are a bunch of scientific reasons not to, but this plan really drove that point home for me. The closer to bed I eat, the earlier I feel like I need to eat in the morning. The earlier I stopped eating for the day, the later I need to eat the next day.
I learned a lot about my eating habits as well. I found I was not just eating out of boredom, but out of routine. I was someone who at noon because it was lunch time, whether I was hungry our not.
That first 3 Day Refresh I did got rid of 6 pounds (the 4 I had put on that week and 2 additional pounds), along with an inch in my hips and an inch in my waist. I slept better over those 3 days and actually felt stronger. I had more mental clarity and was able to kick those bad habits to the curb! On day 4 I was back to my program and my nutrition plan in a better place than I was before I went out of town.
Since then I have utilized the plan following Thanksgiving, Christmas, and when I was ending one program and beginning another. Each time I lost between 3-4 pounds and 1/2 to an inch off of my hips and waist. I found myself actually looking forward to doing another refresh because I knew how good I felt when they were done. My body and mind felt totally refreshed and ready for anything.
The 3 Day Refresh is perfect when you are just starting a new workout program to help jump start your weight loss and better nutrition habits. It is great after a Holiday or vacation, or anytime you feel like you need to reset and refocus yourself.
Are you someone who knows you need to start taking better care of yourself, but you really hate the idea of working out?
I am not here to tell you about the importance of physical activity and why you need to start finding a way to get some in. My guess is you’ve heard it all before, and deep down, you know you need to start.
The big problem is, if you really hate it, you have to select the right kind of activity, or you may stick with it a while (out of sheer determination), but will likely fall off sooner than later.
I am here to share a program that may be just what you are needing!
First, and foremost, you have to understand that the biggest key to your health and any changes in your body are going to come from your nutrition and what you do in your kitchen. That being said, physical activity is still so important!
Beachbody, along with Celebrity Trainer, Shaun T developed a program called CIZE and it is being labeled the end of Exercise.
CIZE won’t have you doing pushups, pull ups, jumping, squats, lunges, or lifting weights. It will, however, have you moving, sweating, and even having a good time!
This isn’t the kind of program you want to do if you are looking to bulk up with muscle and this isn’t the kind of workout you want to do if you are looking to gain upper body strength. This is the kind of workout you will love doing in order to get moving, feel good, and even lose weight while toning your body!
I did a full round of CIZE in between 2 extreme programs. It still challenged me, but in very different ways than I expected it to. I found I was being challenged by many of the steps in the choreography, which made me crazy because I like to think I have very good footwork! I was also challenged mentally when it came to putting all the steps together. Shaun T breaks them down and builds on each and every one, but I really struggled putting them together!
In all honesty, it isn’t the kind of program I typically like, and isn’t one I will do again in its entirety, but is highly effective and perfect for some. I will, however, pull out a dvd here and there on an off day and just have fun!
Why CIZE Works
It includes the Eat Up! Guide which features delicious, easy-to-prepare recipes as well as guidance on how to eat the foods of your choice in the proper portions for weight loss.
When you get a challenge pack you are getting Shakeology (the healthiest thing you could be putting into your body).
While you’re learning the moves and performing them, you never stop moving, so you’re getting a cardio, core, and strengthening workout—the whole time!
With CIZE you’ll be so in the zone while you dance and master the moves, that you’ll completely forget you’re breaking a sweat, burning calories, and getting into shape!
CIZE breaks down professionally choreographed routines and teaches them in a way so anyone can do them! How? By leading you through each move, step-by-step, and slowly building them into a full dance routine.
There are Beginner and Advanced Calendars to provide options for both beginners and more advanced dancers. These calendars also help you track your progress.
Some of the things I loved about the program
It was totally different than anything I had ever done. In order to change and grow, we need to sometimes step outside of our comfort zones, and this was as far out as I get when it comes to fitness!
Once I got out of my own way and just moved with it, I had a blast.
I improved so much over the course of the program that I felt a real sense of accomplishment when I finished.
It helped me step back and not focus so hard on changing my body and just having fun. The results came on their own.
It was the perfect change of pace for me between very physically demanding programs. I was able to get in a few weeks of fun while still keeping my cardio up and my nutrition strong.
Why You Need to Do This Today!
You matter and your health matters!
If you don’t take care of yourself, you won’t be any good to your family.
It is actually a LOT of fun if you let yourself get into it!
Are you ready for more information on this or any other program? LET'S CONNECT today!
