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!

Can you really see results in 21 Days?

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! 

Can I Really Lose Weight with a Low Impact Program?

YES, YES, YES!

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!

What Program Will Give Me the BEST Results?

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!  

LET'S CONNECT and get you going!

How to get rid of bloat and pounds fast!

What’s the deal with the 3 Day Refresh?

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.

Order Your 3 Day Refresh Challenge Pack Today

or

Let's Connect

How Do I Get Healthy If I Hate Exercise?

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!

7 Tips to Succeeding with the 21 Day Fix and Fix EXTREME

The 21 Day Fix and 21 Day Fix Extreme are hugely popular programs that have given so many people incredible results. My personal results with the 21 Day Fix EXTREME completely blew me away and I want to share some tips with you so that you can have success as well.

1.  Don’t try to outsmart the Program!

I have run numerous groups using these programs and it amazes me how many people try to outsmart the program and change it up. They don’t want to follow the containers and try to eat less than they are being told to eat. Usually people try to short change the carbs or fruit whenever possible. This is a HUGE mistake!

This program was very carefully designed with a nutrition plan that perfectly compliments it. The plan is designed to give you exactly what your body needs in the proportions you need to have them. If you were smarter than the designers of this plan, you wouldn’t have needed to turn to it, so just do what it says and follow it as closely as possible.

2.  Get into an Accountability Group 

These programs are not easy, if they were, everyone would be doing them. An accountability group will offer you support and encouragement when things get tough. They will offer you suggestions and tips/tricks when you find you are struggling in certain areas. These groups also give you that added layer of accountability that often helps to keep you going when you want to stop. Knowing you have people counting on you to check in really ups the ante.

3.  Plan Ahead/Write It Down 

Plan when you are going to get your workouts in and schedule them on the calendar. You many not be able to do them at the same time every day, depending on your schedule, but be sure to find time each day and schedule it!

You also will be more successful if you plan your meals out (at least the day before). This will allow you to not have to think on the fly and find you ate too much or not enough of the right containers. This also allows you to have more control in your day and will help it run more smoothly.

Some of the most successful people with these programs will actually spend a few hours (usually on the weekend) and do all their shopping and meal prepping for the week. That may be a bit extreme for some, but it is highly effective.

You also will need to be recording your meals in some way. You may choose to use the tally sheets that come with your program, find another method using pen and paper, or perhaps you will try the 21 Day Fit Tracker App.

Writing down what you are eating will allow you to see how many of each container you have left for the day, but it will also show you when and where you are overeating. Writing it down will help you think twice before putting something you don’t need or is not on plan into your mouth!

4.  Water, Drink Water

The program has you drinking a lot of water. Be sure to hit that as a minimum. You will do best if you drink 8-10 oz of water to start your day. 

Water helps curb hunger. Not only will water keep you hydrated and quench your thirst, it will help you feel full. I recommend drinking a full glass of water between your meals. This helps you to ensure you are getting enough in, but also helps you hold off snacking until it is time to eat again.

5.  Shakeology

Can you do this program without Shakeology and still see results? Yes you can, but why make things harder on yourself? My participants who drank Shakeology consistently while doing their program saw more weight lost, and had less cravings and more energy.

Shakeology is a nutrient dense super food that helps to eliminate cravings (which helps out when you are following the fix extreme and not cheating or treating) and helps keep you fuller, longer! Shakeology is also a way to get in one of your red containers each day which makes planning that much easier. Many people use Shakeology as their breakfast, or lunch, which means one less meal a day has to be thought out.

This amazing superfood packed shake will ensure your body is getting the proper nutrients in needs to function at its absolute best!

6.  Try new foods and recipes

This plan is not meant to be torture on you and isn’t intended to be a diet. It is teaching you how to eat properly. You will learn to eat clean and follow portion sizes. This is not a restricting plan like so many want to believe. I found this to be totally freeing. When I started eating new vegetables and trying different recipes for old favorites, I really started having fun with my food!

I offer many on my website, and there is even a FIXATE cookbook specifically designed to help you succeed with your program by taking the guesswork out of the containers.

There is no reason that you have to prepare completely different food for yourself. There is so much that the entire family can enjoy and you will still stay on track!

7.  Remember why you started

If you really want to be successful, you need to remember why you started. There is a reason you purchased this program or are considering purchasing this program. You are worth the time and effort necessary to succeed and begin the foundation for a healthier life.

If you stick with the plan and follow these tips you will lose weight, tone up, have more energy, sleep better and start living the life you were meant to!

For More information on my next Challenge group, just fill out this form! I always have a group getting ready to start, so let's do this!

7 Reasons to Complete A Fitness Program

I have had killer results and total body transformations with several of the Beachbody programs, but that is not the reason you should be doing and completing them. Here are my top 7 reasons that have nothing to do with the amazing results or how great you look when you are done!

1. Increased Mental and Emotional Well Being

When I began my pursuit of better heath and fitness, it was initially because I knew I needed to lose some weight, but it was also because I felt terrible about myself. I was having anxiety, some depression and was drinking too much. I felt myself starting to lose control and I didn’t like it. Working out helped clear my head while increasing endorphins and releasing extra serotonin in my brain. This was a beautiful cocktail that made me feel great!

2. Gain Confidence

While I was doing my first program I could feel myself gain confidence with each passing week. When I completed my first Beachbody program (p90x), I had a totally renewed confidence in myself. I knew that if I could do that, I could do anything I set out to. I found myself feeling better about myself and walking a little taller. This wasn’t because my body was changing, this confidence began before the physical results were even noticeable. There is something special about conquering things that are challenging.

3. Increased Discipline

Completing a program from start to finish takes an incredible amount of discipline. Each program comes with a calendar to follow, but it is up to you to actually follow it. There were MANY days I did not want to work out, or working out required me to get up at an awful hour in the morning (because I knew I couldn’t do it too late at night). There were also workouts within programs I didn’t particularly enjoy, but I did them anyway! As each program went on, I found myself being disciplined in other areas of my life as well! The discipline you gain by completing a program from start to finish will stay with you and will benefit you in many ways beyond the program!

4. Feel and Sleep Better

As my emotions were improving, my confidence was growing, and I was gaining new found discipline, I couldn’t help but feel better. Feeling better and sleeping better occurred for other reasons too. There is mounting research on the benefits of exercise on sleep, but without the science stuff, it just makes sense. You are getting your body into a routine of activity during the day. You are increasing your cardiovascular system allowing better oxygen flow which increases your ability to relax. Being happier, less stressed, increased oxygen to your system, and getting excess energy out of your body during the day is enough for me to believe that exercise leads to better sleep.

5. Supportive Community

Once I found the team Beachbody community, my fitness and nutrition elevated to a new level. Many people give up their pursuit too soon. Team Beachbody offers a community of support and accountability. When you feel like giving up too soon, you have the encouragement that may be just what you need to keep moving forward. Team Beachbody allows you to choose a coach or they assign you one. Your coach is someone who has already been successful with Beachbody programs or are just starting their journey like you. These coaches provide your support and accountability, conduct challenge groups for additional support, and can answer many questions you have or may encounter along the way. I have developed incredible friendships through this community of support that I never would have found without doing a Beachbody program!

6. Be the Example

You aren’t just setting an example for your family, but for others around you as well. I remember watching friends and acquaintances do these programs, or make good nutritional choices and it made me very aware of the things I was doing and not doing to take care of myself. When I saw others finish programs, I thought “why not me? I can do that.” When I saw friends starting to take control of their fitness and nutrition and saw all of the changes that were happening with them, it inspired me. You have the ability to do this for others. You can help change the course of someone else’s life. You have the opportunity to inspire and potentially save someones life!

7. Free Gear

I LOVE free stuff! When you complete a Beachbody program you can earn free gear! This gear is different than the shirts, shorts or socks you can purchase and are exclusively those who complete programs. All you have to do is submit your before and after photo along with your measurements and share a little bit about your journey. I wear my insanity shirt most Mondays when I am working from home. It is my reminder that I can do anything. It truly is a badge of honor and gives you a real sense of accomplishment. I know it sounds cheesy, but earning that t-shirt was added motivation for me to finish Insanity.

Adding physical activity to your life on a consistent basis will benefit you in so many ways, however, completing a set program from start to finish will benefit you even more!

Not every program is meant for everyone, it is important to find the right fit for you. One that will push you, but not been too overwhelming that you give up. You want one that will fit into your schedule so you don’t have to shuffle around so much that you won’t do it. You need to find one that will keep you excited and looking forward to finishing it!

*If you are ready to start making positive changes in your life, LET'S CONNECT!

Why You Need a Challenge Group

What is a Challenge Group?

A challenge group is typically a secret facebook group where only members know who is in it, and only members can see and post comments.

It is run by a team Beachbody coach who is there to answer questions, facilitate discussion, provide information, support and motivation. The group members, in turn, keep each other and themselves accountable while also providing each other with support and motivation.They do this by sharing how they are doing, asking questions, and interacting with the group.

I have done programs on my own before and had great success, but when I finally got connected with a challenge group, I saw bigger and better changes in myself. I found I was doing better in my workouts, but I was even enjoying my programs more!

Are there different kinds of Groups?

Yes! Challenge groups vary in length and type. Examples of some you may see or be interested in, but are not limited to include:

• 5 or 7 Day Clean Eating Group Challenge Group
• Crockpot Challenge Group
• Drink More Water Challenge Group
• Squat Challenge Group
• Shakeology Challenge Group
• 3 Day Refresh Challenge Group
• Various Beachbody Program Challenge Group
• Get More Sleep Challenge Group
• Prayer Challenge Group
• Reading Challenge Group

Basically anything of interest can turn into a challenge group, they all have the same ideas and principles behind them.

How much does it cost to be in a Challenge Group?

Many challenge groups are totally FREE!!! The ones that will cost you money are the ones where you are doing a program and/or Shakeology. Even then, my actually groups don’t cost anything to join.

No matter how much of a self-starter you may be, and how motivated you are, there are always going to be some days that are harder than others. There will also be times when you find your motivation isn’t enough to keep you going, or keep you going as strong as you want.

I have read various articles on the psychology and education behind working in groups, I have used personal experience, and even dug through scripture, and I firmly believe we need to be part of a group of some kind. When it comes to our fitness and nutrition Challenge groups are the “secret weapon” to real results! These groups are part of the reason for the ridiculous success of Beachbody. Beachbody figured out that it isn’t enough to put out great programs and products in both fitness and nutrition. If people don’t use them, they are useless.  When you offer programs along with a supportive community you begin to see changes. You see excitement and continued motivation, which will lead to RESULTS!

So, why do you need a Challenge Group?

1.When you have a supportive community to share your goals with and a community who actually care about your progress you will work harder.

2. You may start off motivated, but you aren’t always enough to keep you motivated. Groups offer a place for motivation, support and accountability.

3. Groups can offer you different perspectives when things get hard. They can offer encouragement and suggestions when you feel stuck. I find this is most helpful when it comes to my nutrition. I sometimes get in a rut when it comes to eating the same foods over and over. Groups share ideas and recipes that keep me from getting bored.

4. When you are working on your own, you sometimes think you are working harder than you are.  Groups help you to see how others are working around you. This isn’t saying that you compare yourself with the results of others, but can benefit from seeing the effort others are putting in. I am in better shape than many of the ladies I am in groups with, but their efforts are inspiring to me and make me see that sometimes I get complacent in areas and need to push harder.

5. It is fun having others to check in with and share in victories and struggles. When you enjoy what you are doing you will keep doing it!

I have personally enjoyed the added benefits of Challenge groups and have seen so many others benefit from them. I love that I am still able to workout from the privacy of my home whenever I want, while still having the added benefits of a group atmosphere!

For more information, be sure to check out the link below:

I WOULD LIKE MORE INFORMATION!

The Life Lessons I Gained Through Sports

Growing up there was hardly a point in time that I can remember sports not being a part of my life. I believe sports are so crucial to growth and development. We know the typical “discipline, teamwork and fair play” lessons we should gain through sports, but if you didn’t learn the following, you did it all wrong! 

1. Not Everyone Wins
2. Things aren’t always fair
3. Anything can happen on any given day
4. Preparation is important (Mental is as important, if not more so, than physical)
5. Potential by itself get you nowhere
6. Talent will only take you so far
7. You need to have a clear vision
8. Goal setting
9. You can’t win on your own (even in individual sports you still have coaches and a support group of family and friends)
10. You don’t have to be friends with everyone, but you do have to work together
11. Never underestimate anyone
12. Losing hurts, but if you learn from it you will build character
13. You may not always care for, or even respect, your coach, but you MUST respect their position of authority
14. The whole team is greater than the sum of it’s individual
15. Confidence
16. Results don’t happen over night
17. Anything worthwhile is worth the effort
18. It isn’t over until it’s over. Always push and keep working until the end
19. You are stronger than you think
20. Your biggest competitor may just become your best friend
21. Winning isn’t everything, it isn’t the only thing, but is certainly an important goal. Winning also isn’t always defined by a number or score, it could be more than that!
22. The relationships you make along the way are invaluable
23. You must respect the game, the rules, and those involved in it
24. You must to have fun and enjoy what you are doing
25. You need to teach and pass on what you know because you won’t be able to play forever

Clearly this is not an exhaustive list of the life lessons gained through sports and competition! I would love for you to share this and “tag” you teammates or those that taught you these lessons and share which lesson was most important to you! What lessons would you have added!

How To Choose The Right Fitness Program

We are being bombarded with information about our health and fitness and how important they are. We know that there is a shift in this direction by the emphasis the media is placing in this area and the way grocery stores and restaurants are marketing to us. Fast Food restaurants are offering “healthier” choices. Supermarkets are enhancing their organic food selection and are offering more variety. The fitness industry is booming as well with new programs, gyms and ways to workout!

With everything out there we can become overwhelmed. Sometimes there are so many choices that instead of picking something and trying, we don’t choose anything at all.

How do you pick the right program for you?

I have done several programs and various nutrition plans over the years. Some have been fantastic, some, not so much. I have achieved success and a lot of failure. Some of the failure was my own, some of it was the unrealistic expectations of the programs and plans I followed.

When choosing a program It is important that you look at it as a whole.

1.  Is there a nutrition plan?

You can’t outwork a bad diet. Is your fitness program paired with a nutrition plan? Is it a plan that you understand and can follow? More importantly, is it a plan that you can follow long term?

2. What kind of workouts do you enjoy?

It is important that you choose a workout that you will enjoy doing. If you choose something you hate, you won’t stick with it. If you are someone who does not enjoy cardio, you don’t want to pick a program that is primarily cardio. If you don’t like lifting weights, you won’t want a program that is all weightlifting.

3.  How much time are you willing to make?

Notice this question isn’t asking how much time do you have. Most of us don’t have time in our day, but we make time for things that are important and things that matter. Your health is important and needs to matter!

Beachbody has programs that are as short as 10 minutes! Most of us can’t make an hour in our day, but we can usually find a few blocks of 10 minutes, or even a 30 minutes chunk of time. 

4.  What kind of equipment and space do you have at home and are you willing to invest in any equipment?

Space and equipment are often concerns when looking to workout from home. Programs can range from no equipment to needing bands, chin up bars, benches or needing several different dumbbells. It is important to consider what you will need in order to fully participate in the program you choose. If you don’t have the equipment needed, are you willing to invest in it? If not, you will want to look at other options.

When it comes to figuring out space, most of us don’t have gyms in our home. Most of us don’t have spare rooms to use as workout space either. When looking to do a program from home, be sure to look at the amount of space you need. Many of the Beachbody programs can be done in your living room (you may need to slide a table out of the way). I have found the majority of programs I choose need a little more space than a yoga mat in order to fully do them!

5.  Do you have injuries or medical conditions you need to work around?

I have a knee injury that limits my running and jumping. When looking at programs it is important to look at the impact they will have on your body and figure out if your body can handle it. If you are looking at a program that is higher impact, you need to figure out if you can modify moves around your injuries and still benefit from the workout. If not, you will want to look at alternatives.

Beachbody has understood this and has added someone in their workouts who is doing a modified version of the movements. Some programs even offers a split screen view so the modifier is on the screen the entire time for you to follow.

6.  What are your goals?

Are you looking to become more flexible? Are you looking to slim down? Are you looking to tone up? Are you looking to add some bulk? These are all questions you want to consider when choosing a program. Many programs out there are designed with a specific purpose, so know your goals before selecting. 

One of the advantages to Beachbody programs is their money back guarantee! If for some reason you look at all these factors and find the program you selected isn’t what you thought it would be or you don’t like it for any reason, you can return it!

A few years ago I wanted to try something other than p90x (since I had already done that). I didn’t know what to consider and I didn’t reach out to my coach for help. I was intimidated by Insanity and came across Turbo Fire. This is an incredible High Tempo workout that many of my friends had phenomenal results with. When it arrived I threw in the first video and it was not a good fit for me. In this program you need to have a little bit of rhythm or like music and keeping a beat. I found I wasn’t doing movements properly so I wasn’t benefiting from them. I am also not big on music when I workout. If I was to try that program now, at a different point in my life, it might be a different story, but for that moment, it was all wrong for me.

I gave it a few days and then called and was able to return it with no problems! I made a better selection for me at that time and “crushed” it!

It is comforting to have that 30 day money back guarantee available. It helps to ease the mind when choosing a program. It makes it ok to make a mistake.

I would love to talk to you more about finding a program and connecting you with my next challenge group! 

LET'S CONNECT

Why the 21 Day Fix Extreme Was the Perfect Program For Me

Why the 21 Day Fix Extreme was perfect for me

I have always been very active and love to play sports. As a former collegiate basketball and lacrosse player, and after two knee surgeries, I want to workout hard, but have found I need to take the impact out of workouts. That is what I love about the 21 Day Fix Extreme. It is a low impact workout that produces high impact workout results! The 21Day Fix Extreme program concentrates on toning your body while the nutrition side focuses on portion control. The great thing about this program is it’s only 21 days and you can complete multiple rounds until you reach your goal weight. Workouts are 7 days a week with a total of 7 different workouts. This program gave me the physical and mental challenges I was missing from my collegiate athlete days, while allowing me to not further damage my body.

Why do I coach?

I became a coach so that I could help others stay on track. I know for me, having that accountability and sense of community that comes from other Beachbody Coaches was and is vital to my success. I am so blessed to have this opportunity and love waking up each day to check-in with my groups and encourage and motivate my challengers. I have witnessed incredible weight loss, numerous body transformations, and amazing changes in the overall health of countless clients. I simply cannot wait to share my personal experience with others to inspire them to begin this journey so they too can transform their lives!

The best part about completing the 21 Day Fix Extreme

The best thing about completing the 21 Day Fix Extreme program was the sense of accomplishment I had by actually sticking it out. I knew I could handle the exercise portion, but the sticking with the nutrition plan was incredible. Yes, I loved the incredible results I was able to achieve by focusing on nutrition and paying attention to the types of food and portion sizes I was putting into my body. I also loved getting the abs I had always dreamed of. This program gave me new confidence in an area I was weak, strengthened my core, and gave me the abs I had always wanted.

The biggest challenge

The most challenging thing about starting and completing this program was staying focused and motivated when others around me were eating items that were not “21 Day Fix Extreme approved”. I had to remind myself mentally that the program lasted only 21 days and to focus on “why” I started the program. I knew that if I could stay strong for 21 short days, I would see and feel results that would last longer than the satisfaction I would have by eating something that was not part of my meal plan.

I was forced to think about my meals and actually meal prep and plan. This can seem overwhelming at first, but was an amazing lesson and once I started, it was easy.

I think there is a huge misconception that to eat healthy you have to eat less. That was not the case with the 21 Day Fix Extreme program! I actually felt like I ate more. I never felt like I was starving. Meal prepping and having the color coded containers was such a huge help. It is so easy to follow and really takes the guess work out of what to eat to feel better and to lose weight. The 21 Day Fix Extreme program really sets the foundation and groundwork for teaching you how to eat more of what is nutritious to fuel your body and less of what your body doesn’t use or need. Completing this program taught me that my body could perform much better with optimal nutrition. I felt better, I looked better, and now I have the confidence that I really can do and achieve anything I set my mind to.

So why start this program instead of joining a gym?

Well, I don’t know of anything else you can do in just 30 minutes a day to get these type of results! You would spend more time driving to and from the gym than actually doing this program each day. But don’t take my word for it. See for yourself! This is the perfect program to begin during this time of the year too. You can get a full 21 days in before Thanksgiving and another round completed by Christmas. You will be able to enjoy this holiday season and get in the best shape of your life. The program is just 21 days and comes with a 30 day money back guarantee. So get started today! What do you have to lose, other than weight?

In 21 Days I lost 4.5 pounds and 5 inches! Just imagine what you could do!