21 day fix challenge groups

21 day fix challenge groups

Wow it's hard to believe March is all most here right??  If you live in PA this has been one of the longest winters yet.  With two little one's and being indoors we could not be more excited about Spring coming up.  With spring comes less clothes shorts, and if it's warm enough maybe something other then a sweater.  So the thought of getting in shape comes to mind?  How was your eating this long cold winter?  Will your clothes from last summer look amazing when you get them out? 

I was at this point last year at this same time after having our second baby and the thought of not having anything to wear left me crying and wanting to make a change.  So May of last year I joined an online closed facebook group and after 90 days of doing Chalean Extreme I had amazing results.  My energy levels were back, I liked what I saw in the mirror, I had more confidence, I could be a better wife, and mother all from the choice to learning how to make exercise and healthy eating part of my every day life.

So starting March 10th I have two challenge groups starting, a 60 day rock your winter body away and a 21 day fix group.  The groups I run are a FREE service I provide to all my customers that purchase a challenge pack.  In a challenge pack you will receive FREE shipping, a nutritional guide, your workout program, and 30 days supply of shakeology.  You will not be hungry because you will be fueling your body with the proper nutrition from the 5 to 6 small meals a day.

Details on the 21 day fix group-
You invest in the challenge pack and I invest in you,  you can expect daily post on tips with nutrition, meal planning, recipes, accountability, motivation, how to not blow your progress on Easter weekend, the cool part everyone in the group is right beside you.  I will help you find your WHY and make it very clear with goals that are manageable we will set weekly goes, 30 day, & 60 day goals.

The 21 day fix group is designed for rapid weight loss and at the end of 21 days you have created a habit.  Lots of food choice for the containers that will be provide with the program.  The workouts are simple easy to follow moves but highly affective in only 30 minutes a day.  Light hand weights are required with this program.  This program can be repeated after the 21 days is over.

This will be the second round of text challenge groups to be doing this program.  Here are just some of the results only half way into the program.

What is a 60 day challenge group-
 It's all done through a closed online facebook as well for. So only the members of the group can see what is being posted.

 What I do is help you customize your health and fitness goals to meet your needs. Then I help you choose the best Beachbody workout to get there based on your ability level. Then you replace 1 meal a day with shakeology for the next 60 days to give your body 1 meal that is supercharged with ingredients that will give you natural energy, cravings will be curbed, you will stay full for at least 3 hours and its equivalent to 6 salads in one meal. Then, I am going to teach you how to plan the other meals of the day. I will help you create a customized meal plan, give you recipes, snack ideas, tips, motivation and keep you accountable. Every day I post in the challenge group your daily mind set tip or post. You check in and rate your date and read what is posted. We all keep each other accountable, I'm going to address emotional eating as well.

 Fear it's always there and backed by losing something, if I get healthy I will have to change the way I eat, break a sweat, not have grandma's pie every weekend.

But rather when the shift is made to what it gained, then your able to see not what is lost and given up but what is gained.

Maybe clothes will fit, enjoying going shopping for new clothes, liking what you see in the mirror, setting an example. When your able to switch your thinking on what is gain naturally you start to focus on what is gained and your able to get pass those hurdles.

What are you excited about gaining today?  I have limited spaces in each of these groups so apply below and we can talk to see if this would be a good fit for you.

Fill out my online form.

HTML Forms powered by Wufoo

21 day fix progress

21 day fix progress

Wow day 13 was yesterday of the Fix and can I just say again I really believe this program is going to reach so many people.  Because the moves are easy to do in the workouts yet they are very affective.  For weight I have been using 10 lbs of 90% of all the moves required to have weights for a few I do go a little heavier. The results that I'm seeing in the first test group are just amazing!!  These ladies are giving it their all and they are seeing their body change right in front of them.  I truly believe having that extra accountability is so important while losing weight and getting healthy.  These folks are packing their lunch, pushing harder on all the workouts, following the nutritional guide, and making it happen.

The foods that are aloud on this program for sure can be adapted by a "picky" person when it comes to food.  It's not all fish and chicken.  This is my second week in and I really feel confident in the sizes of each container and I'm able to get the correct portion while cooking. 

How do you measure progress?? Is it by the number on the scale?  The scale can be the worst form of progress.  I know this and for sure the month leeding up to the 21 day fix I slack off on doing my ab workouts a few times a week,  My husband ad I went out of town for the first time WITH OUT KIDS had a few extra cocktails at the hotel knowing I did not have to get up with kids in the middle of the night.  After breastfeeding for the past 2.5 years between 2 kids and being pregnant.  I did not use self control.  Anyways the number on the scale did not change, I weigh myself once a week and went on for 4 weeks like that grabbing a little extra bit here and there.  Guess what it show up in the 30 day pictures. 



So 13 days ago when my husband took the before pictures for this program I for sure was surprised, but after I thought about it.  For sure pictures always tell the real store, and after thinking about my actions for the last 30 days it was time to give the 21 day fix my full attention.  So 13 days in and progress is back in action I can not wait to see the end results for sure I will share with you.

When I came across this picture below this week it's so true, trust me a mother of two 10 lbs. kids and two C-sections it would be easy to just cover it up and say well I'm a mom now and I will just settle for what I have.  I'm hear to tell you do not settle for ANYTHING in life and of course do not settle on yourself your worth the time needed that goes into a healthier version of yourself.  Even if you have a little laundry on top those abs can be found, it won't happen over night and for sure does not consist of just working out 70% of weight loss starts in the kitchen.

This has become one of my favorite 21 fix snack, I try to limit the amount of dairy I take in due to my body not reacting the best but for sure this is the snack I choose a few times a week for a little creamy heaven.  Jumbo blueberries is a must I also like raspberries I think tartness of it cuts the Greek yogurt and topping it with cinnamon is key.  I always made it with honey but with the 21 day fix honey is out.  I'm asked a lot about yogurt with fruit in it all ready I really try to stay clean of any yogurt other then Greek due to all the added sugars and artificial flavorings that other yogurts carry in their 100 calorie servings.  

So as another week is going to be starting tomorrow ask yourself where you want to be in 6 months from now.  Do you want to maintain the body you have?  Are you wanting this to be the summer of a 2 piece?  Are you wanting t show an example to your family on healthy eating not dieting?  Do you have a family wedding?  What moves you to want to better your health and fitness what will it take to push you closer to the body you want rather then stay where your at or move further away from where you want to be.  It starts with a choice, it's a hard choice, but think on it?

For additional support and not wanting to do it on your own, having that extra support, that place to turn to each day, a challenge group might be just the right thing for you.  I have 2 different challenge groups coming up March 10th I will be offering a 60 day closet facebook group and also a 21 day fix group starting March 10th as well, fill out the application below and /I will help you to see if its a good fit for you.

Fill out my online form.

HTML Forms powered by Wufoo

Live your life lifting others up

Live your life lifting others up


STOP right now......and think 5 years ago did you picture this is where you would be?  does your job have purpose?  Are you financially where you thought you would be at this age?  Can you honestly say you love your job and you wake up every day with a passion to start your work day? 

Think back to when you were a little child and had BIG dreams.  Are you truly living out your dreams today?  Or some where along the way those dreams were shadow over by life in general.  Maybe you went to college because your parents wanted you to, you purchased a home, you got married, had a few kids, and settle for a job from who ever would hire you.  Or maybe your like myself I was sitting there last summer staying home with the kids and just waiting right?  We all know the typical stay at home mom routine, you put your dreams and goals on hold until the kids are in school.

The chance to become a beachbody coach came up and of course FEAR was there.  I could not do that I'm not at my goal weight, I don't have a 6 pack, I don't know a lot of people, I live in a small town, How much time is it going to take each day.

I had all the same questions you have, but what I also had was a gut feeling of not wanting to live life with regret.  I would rather struggle now and make being a beachbody coach part of my life, step out of my comfort zone, rather then not giving it a try.  The way you live your day is the way you live your life. 

So many people live their life the first half finding success and the second half finding purpose.  What if beachbody coaching could wrap the two together?  I can honestly say this was one of the best choices I have made in a long time.  I met some of my best friends, the family feeling, having the support is unlike any other business I have ever owned. 

With just that fact alone of having support and not having a financial deposit needed to be my own business own was something I did not want to pass up.  But the more and more challenge groups I run and the more and more I'm able to make a difference in others lives the more it fuels my fire.  This business was designed for inverter personality. 

It start with having a BIG why, and from that the rest will fall into place.  Who am I looking to mentor in my next coach apprenticeship 60 day group BIG dreamers and doers. 

• enjoy helping others
• enjoy fitness
• leadership skills
• creative thinking
• consistent
• having a clear vision

These are some of the skills that makes a successful beachbody coach.  Let me ask you when was the last time you really stepped out of your comfort zone and took a leap of faith?  A BIG RISK?  The big risk is so worth it, I will give you the tools needed so you do not to fail.  So the question is asked again are you a big dreamer with big goals?

Do you have a clear vision and BIG goals?  Helping other get in shape and change their own life is even more rewarding.  March 3rd will be the start of my 60 day coach apprenticeship program.  Why not join the #2 rank team in beachbody out of 150,000 no need to reinvent the wheal duplication at it's best.
Fill out the application below to be consider for the group.

21 day fix double chocolate cookies

Double chocolate cookies

Yippee so for the 21 day fix the newest beachbody program this little gem of a recipe comes from the program and for sure headed in to my second week of the 21 day fix I put these on my meal plan.  I'm thinking they will be husband and kid approved.

Ingredients-
1/4 extra virgin coconut oil, melted
1/2 cup unsweetened apple sauce
1/3 cup of maple syrup
1/4 can light coconut milk
1/3 cup of coconut flour
1/4 cup of whole wheat flour
1/2 cup of cocoa powder
1/4 cup of semisweet chocolate morsels (or slivered raw almonds, chopped pecans, dried cherries, or raisins)

Directions:
preheat oven to 350 degrees, lightly coat baking sheet with spray and set aside.  Combine coconut oil, applesauce, maple syrup, and coconut milk in a medium bowl, mix well.  Combine flour mixture to applesauce mixture, until well blended.  Add morsels mix until blended.  Drop by heaping tablespoons onto prepared baking sheet, and bake for 12 minutes or until firm.

ENJOY!!

If your someone that finds it hard to stay on track while getting in shape and living a healthier lifestyle an online closed facebook, challenge group might be a good fit for you.  Please fill out the application below and I will be in contract with you.

21 day womans results

Fill out my online form.

Online contact and registration forms from Wufoo.

21 day fix shopping list week 2

21 day fix shopping list week 2

Wow it's only been 5 days of the 21 day fix and already I'm seeing the number on the scale change!!  I had hit a plateau and of course it always leads back to foods.  My portions sizes were way out of control and for sure I was eating to many fruits and not enough veggies and carbs.  With this program in just a short amount of time my energy level is thru the roof and honestly I can not wait to share with you my 21 day pictures.  Stay tuned!!  Anyways it's Friday and I'm already planning ahead on my meal plan due to a busy weekend (I will be packing a cool of my foods) so I had a window of time to create a meal plan and a shopping list here it is.

Grocery list
frozen mixed berries
eggs
green beans
boneless chicken
hummus
red peppers
oatmeal
raspberries
flank steak
broccoli
corn
Greek yogurt
cashews
salmon
squash
wild rice
un sweeten coconut
sweet potatoes
okra
apples
almond butter
ground turkey
broccoli
double chocolate cookies

So have you tried the 21 day fix yet?  Are you in the middle of progress like I am?  I would love your feed back.  If you would like more info on what a challenge group is and how to stay accountable fill out this application and we can talk

21 day womans results

Fill out my online form.

HTML Forms powered by Wufoo

21 Day Fix Progress

21 day fix progress

Can I just say I'm only entering day 4 of the 21 day fix and I love it!!  I´ve done a ton of beachbody programs from chalene extreme, t25,insanity,p90x3, and now the newest beachbody program the 21 day fix.  So the entire program is centered around putting focus on portion control and clean eating.

I´ve been cleaning eating for the last 9 months and for sure when the containers and program came in the mail I wonder if the sizes of containers were made for Barbie. Can I just say WOW small.  But I trusted the program made a mea plan and in three days I´m down 5 lbs all ready and beyond that I feel like I have soooo much more energy and I can't wait to share my 21 day photos with all of you.

This is not designed to starve you at all and I can honestly say I have felt full and  satisfied so far the second day I was away from home most of the day and packed a cooler of my foods for the entire day but did not pack enough water.  So once I was back home I was able to catch up.  Lesson learned!

The workouts WOW!!  I think I´m still sore from the first workout on day four.  They are simple easy to follow but killer the next day.  There is not any jumping or high intense but at the same time hand weights are apart of each workouts so depending on personal strength this is when you can go more intense.  For me personally I was going between 10 lbs and 15 Ibs but everyone is going to very.

I'm also excited to have my parents joining in on this challenge group.  They are mid 50's and are able to do all the workouts as well.  My dad said "I´m working muscles I never new I had''.  I have girls in the group that want to loss 10 lbs up to 50 lbs but the beuty of this group it's designed to be repeated and after 21 days it's a habit and you continue.

So each day I've been measuring out my food and then placing it on my plate so that week 2 I will be able to eye ball it and not need to measure everything out.  The recipes in the 21 day fix are easy to follow and even if your not a cook this program will work great for you.  Simple foods killer results.

So great this sounds like something you would be interested in but then what???  So if this is something you would be interested in doing and would like the additional support that I can offer to you as your coach from on-line closed facebook groups I would love to help you out.  Way do it on your own??  Extra support, meal planning, a place to check in daily, and most of all everyone in the group is doing the same workout.  Here are just a few comments from the group this far. 

My next challenge group for the 21 day fix starts March 10th  if you would like more info fill out this app and I can help you to see if this would be a good fit for you.


As always make today the best day and find someone to smile at you never know who needs it!!

Fill out my online form.

Online contact and registration forms from Wufoo.

21 day mixed veggie stir-fry

21 day mixed veggie stir-fry

So this recipe comes from the 21 day fixed beachbody program and this will be my first week with the program I found this recipe and thought it would be a great fit!!


Ingredients:
1 tsp. olive oil
1/4 cup of chopped asparagus spears
1/4 cup of red bell peppers
1/4 cup of carrots
1/4 cup chopped onions
1/2 Mediterranean seasoning

Directions:
Heat oil in medium skillet over medium heat, combine asparagus, pepper, carrots, onions, and seasoning.  Cook vegetables in skillet, mixing frequently for 2 to 3 minutes or until crisp tender.

If your someone that finds it hard to stay on track while getting healthy an online challenge group might be a good fir for you.  Please fill out the application below and I will be in contact with you.

Fill out my online form.

Online contact and registration forms from Wufoo.

21 day fix shopping list week 1

21 day fix shopping list week 1

Wow good morning I just finally finished my meal plan for week one of the 21 day fix!!  It took me longer then normal but I know it was time well spent how many times do we set out to have a good week?  Right this is the last weekend of eating cookies and chips?  But then around Wednesday work gets in the way the kids are climbing the walls and you reach for another cookie?  Right I know I was the same way, then I joined an online challenge group and found the support I needed to push past those times in life.  Plus having a plan is KEY!!  So from this meal plan I will create a shopping list and head to the store.  I find I'm able to save money this way, unwanted calories and always able to live a healthier lifestyle.

Grocery list for 2-10-2014
Frozen blueberries
almond butter
banana's
2 dozen eggs
squash
sweet potatoes
bulk boneless skinless chicken
salmon
2 heads of broccoli
quinoa
pumpkin seeds
okra
feta cheese
frozen black bean
ground turkey
raspberries
raw almonds
cauliflower
wild rice
tomatoes
bison
21 day mixed veggie stir fry
olive oil
asparagus
bell peppers
carrot
Asian Citrus Vinaigrette
orange juice 100%
rice vinegar
soy sauce
honey
fresh ginger
high protein bars
old fashion oats
chopped raw peanuts
raisins
unsweetened almond milk

Also if you would like to check out week two and a shopping list.


If you would like more support and motivation while getting in shape I would love to talk more in detail on setting you up in a closed online facebook group. Fill out the application and we can talk to see if it might be a good fit for you 

21 day womans results

 

HTML Forms powered by Wufoo

Fill out my online form.

HTML Forms powered by Wufoo

21 day fix high protein chocolate peanut butter snack bars

21 day fix high protein chocolate peanut butter snack bars

So when I sat down to fill out a meal plan for this week the 21 day fix allows three "snack" of your choice to not be on the "regular list".  So I picked these bad boys to make this week.

Ingredients:
4 scoops-chocolate shakeology
2 cups quick old fashion rolled oats
1/3 cup of chopped raw peanuts
1/2 cup of raisins
1 cup unsweetened almond milk
1/2 cup all almond butter

Directions:
Combine shakeology, oats, peanuts, raisins, in a large bowl and mix well.  Add almond milk and almond butter and mix well.  Press mixture into 8x8 baking pan cover and refrigerate for 3 hours cut into 24 bars.

ENJOY!!!

21 day fix and what goes in the containers

21 day fix and what goes in the containers

So as I list these foods they are arranged on a list in hierarchical order from super great to still pretty great .  The higher up the list you choose, the more nutritionally beneficial the food, but that does not mean you should not have variety.  The more different foods that you eat the wider variety of nutrients your body will receive.

Green containers

• kale cooked or raw
• collard greens cooked or raw
• spinach
• Brussels sprouts chopped or 5 medium
• broccoli
• asparagus
• beets
• tomatoes
• squash summer
• winter squash
• string beans
• peppers sweet sliced
• carrots sliced or10 medium
• cauliflower
• artichoke
• eggplant
• okra
• jicama
• snow peas
• cabbage
• cucumbers
• celery
• lettuce
• mushrooms
• radishes
• onions chopped
• sprouts

Purple containers

• raspberries
• blueberries
• blackberries
• strawberries
• watermelon
• cantaloupe
• oranges 1 medium
• tangerine 2 small
• apple small
• apricots
• grapefruit
• cherries
• grapes
• kiwifruit
• mango
• peach
• nectarine
• pear
• pineapple
• banana
• papaya
• figs
• honeydew

Red containers

• Sardines fresh or canned in water 7 medium
• boneless skinless chicken or turkey breast
• lean ground chicken or turkey (93% lean)
• fish fresh water (catfish,tilapia, trout) cooked till it flakes
• game-buffalo (bison,ostrich, venison) cooked and diced
• Game-lean ground (95% lean) cooked and diced
• eggs, 2 large
• greek yogurt, plain 1%
• yogurt, plain, 2%
• shellfish (shrimp, crab, lobster) cooked
• clams, canned, drained
• red meat, extra lean, cooked, diced
• lean ground red meat (95%) cooked
• shakeology 1scoop
• tempeh
• tofu, firm
• pork tenderloin, diced,cooked
• tuna, canned in water, drained
• turkey slices, low sodium, fat free, 6 slices
• ham slices, low sodium, fat free, 6 slices
• ricotta cheese, light
• cottage cheese, 2%
• protein powder (whey, hemp, rice, pea) 1 1/2 scoops
• veggie burger 1 medium patty
• turkey bacon (reduced fat) 4 slices

Yellow Containers

• sweet potatoes
• yams
• quinoa, cooked
• beans (kidney, black, garbanzo, white, lima, etc) cooked and drained
• lentils, cooked and drained
• edamame, shelled
• peas
• refried beans, nonfat
• brown rice, cooked
• wild rice, cooked
• potato, mashed or 1/2 of medium
• corn on the cob 1 ear
• amaranth, cooked
• millet, cooked
• buckwheat, cooked
• barley cooked
• bulgur, cooked
• oatmeal, steel cut, cooked
• oatmeal, rolled, cooked
• pasta, whole grain, cooked
• couscous, whole wheat, cooked
• crackers, whole grain, 8 small crackers
• cereal, whole grain, low sugar
• bread, whole-grain, 1 slice
• pita bread, whole wheat, 1 small
• waffles, whole grain, 1 waffle
• pancakes, whole grain, 1 small
• English muffin, whole-grain, 1/2 muffin
• bagel, whole grain, 1/2 small 3 inch
• tortilla, whole wheat, 1 small 6 inch
• tortilla, corn, 2 small 6 inch

Blue containers

• avocado, mashed or 1/4 medium
• 12 raw almonds
• 8 whole raw cashews
• 14 peanuts, whole raw
• 20 pistachios whole raw
• 10 pecan half raw
• 8 walnuts halves raw
• hummus
• coconut milk, canned
• feta cheese, crumble
• goat cheese crumble
• mozzarella low sodium shredded
• cheddar shredded
• provolone shredded
• Monterey jack shredded
• parmesan shredded

Orange containers

• pumpkin seeds raw
• sunflower seeds raw
• sesame seeds raw
• flaxseed ground
• olives, 10 medium
• peanuts
• coconut unsweetened shredded
• 21 day fix dressings

Teaspoons

• extra-virgin olive oil
• extra-virgin coconut oil
• flaxseed oil
• walnut oil
• pumpkin seed oil
• nut butters (peanut, almond, cashew, etc,)
• seed butters (pumpkin, sunflower, sesame, tahini)

This is a great tally sheets to print out and mark off of each day.

If you would like more support and motivation while getting in shape I would love to talk more in detail on setting you up in a closed online facebook group.  Here is a application, after filling this out from that I will be able to help you out where your at

Fill out my online form.

Use Wufoo integrations and get your data to your favorite apps.