Chalene Extreme transformation

Jeanette's Transformation

So of course I love being a coach and seeing people make changes to their life and in return a transformation happens.  But this transformation is my sister and it makes it all the more special.  Family means a lot to me and if you have family that supports you it's even better. 

Jeanette is your classic mom with a ton on her plate.  Can I just say most days that we do get the chance to talk on the phone her to-do list and time frame of how she is going about her day makes my head spin.  I believe that she could make this work but for sure sacrifices had to be made on her end.  She is a wonderful house keeper, mom, wife, friend and employee.  She works 4-5 nights week at a horse barn giving riding lesson (travels 30 minutes one way), she keeps in close contact with a large group of friends, she is very involved with MOPS, she homeschools her daughter, she is able to make clean cooked dinners, be involved in her local church, and still found time to fit in Chalean Extreme first thing in the morning.  Most nights she gets to bed by 11:00 pm and is back up at 5:00 am to get the day started.  So the excuse of not having time to get in shape does not apply if she can make this happen anyone can.

So what I wanted to share with you was some of Jeanette's post on her facebook wall that got her were she is today.

"I am excited and curious to begin something new! I would not have tuned in to this without seeing the first-hand results with both of my sisters. My youngest sister Rachel is a coach and she is starting her latest Facebook challenge group soon! Let me know if you want to join us!! I am fascinated to see how this month unfolds!"

"Mom! MOM!!! Look! Those are dangerous! Them might explode and kill someone. Kylee, you are going to have to stay back!"

Oh my! Pomegranates spotted in the fridge! We had sampled an awesome salad at Wegmans yesterday and picked up everything to make it tomorrow. Including these "grenades"??

Jeanette and the entire family jumped on board change the kitchen and dinners being served to clean and healthy.

And of course Birthday's happened in the last 90 days as well.  So what did Jeanette do to stay focused made a more healthier version of birthday cake for her husband Sean's birthday.

Also picking up fresh fruits from the local market was very helpful along the way.  Healthy Complex carbs is something our body was designed to be able to take in and process giving us the most energy need.  This is not a "diet" were you eliminated food groups I just teach others how to do so in moderation.

Jeanette is a coffee drinker and also made the choice to have a cup and cut out white sugar.  She also enjoyed drinking shakeology daily as her breakfast and in doing so she was able to keep her need for sweets at bay.  With how much our food has changed, how it's grown, and processed over the years shakeology is sooooo important it's not a protein shake it's the most dense nutrition meal you will have in one day.  Trust me if I did not see a value in it I would not drink it and would not suggest others do the same. 

Jeanette has lost a total of 21" in 90 days and lost 35 lbs!!  And the best part she is below her pre-baby weight.  Anyone that is a mom knows that is a big mile stone.

This was a post from with in our challenge group-

"Kohl's is open late this month and I stopped there at 10:30 tonight on my way home from work. I was picking up some skincare items and a few misc Christmas gifts. BUT the best part was NEW JEANS!!!!! My work (teaching and riding at the barn) jeans were ridiculously huge and so very worn. I have been thankful to receive some lovely hand-me-down clothes from family and a friend of my sister Bethany. But no jeans there to wear with riding boots/half chaps. Anyways, tonight was my first night to shop in the "regular section" in nearly 8 years!!!! The jeans were $40 full price, super sale for $15 and down to $12 with my coupon. Hurray!!! I bought two pairs and came home and literally threw away the pair I had been wearing. They were that bad! I will dispose of the other two ancient pairs tomorrow!! How exciting!"

So Jeanette is so exited to keep going she has jam packed days and her energy is need in every minute so between eating right, drinking shakeology, and exercise she is able to keep going.  I can not wait to see what the next 90 days brings for her.

If you would like more details on how to be apart of my next challenge group message me and we I will help you create the same results, come willing to change and change will happen.

Clean Chicken Creole & Okra

Clean Chicken Creole & Okra

This recipe came from my sister Bethany, she made clean eating apart of her families routine a few months back and wanted to make a recipe that had a little kick to it.  So after watching her sons soccer game we headed to their house for lunch, she served this recipe and of course I wanted the recipe to be able to make for our own family. 

INGREDIENTS:

• Olive oil cooking spray
• 2 6-oz boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 tbsp olive oil, divided
• 1/2 cup diced onion
• 1/2 green bell pepper, chopped
• 2 cloves garlic, minced
• 5 oz grape tomatoes, halved (1 cup)
• 1/2 cup fresh chopped or frozen cut okra (thawed, if frozen)
• 1/2 tsp dried thyme
• 2 dried bay leaves
• 1 tbsp Louisiana hot sauce
• 1/2 tsp sea salt
• 1/2 cup chopped fresh parsley, divided
• 2 cups cooked brown rice

Directions:

1. Heat a large nonstick skillet on medium high. Coat skillet with cooking spray, add chicken and cook for 2 minutes or until chicken is almost cooked through, stirring frequently. Remove chicken from skillet and set aside on a separate plate.
2. Return skillet to medium-high and heat 1 tbsp oil. Add onion and pepper and cook for 4 minutes or until beginning to lightly brown, stirring frequently. Add garlic and cook for 15 seconds, stirring constantly. Add 1/2 cup water, tomatoes, okra, thyme and bay leaves. Reduce heat to medium-low, cover and simmer for 10 minutes or until okra is just tender. Remove from heat, stir in hot sauce, salt, remaining 1 tbsp oil and 1/4 cup parsley. Add chicken, stir to blend, cover and let stand for 5 minutes to absorb flavors and heat chicken thoroughly.
3. Toss rice with remaining 1/4 cup parsley and serve chicken mixture over top.

Enjoy!!  Eat Clean!!  Train Dirty!!

New Year Resolution

New Year Resolution

How many times have you set out with a New Year Resolution and fail buy January 15th!!  What was missing..... accountability!!  Sure you might tell your husband or wife but day in and day out they will not be in your ear pushing you on the days you don't want to do it.

So this is where challenge groups come into play-what is a challenge group?

So the challenge group is a 90 day group. It's all done through a closed online facebook support group. 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 90 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 am going to address the emotional eating, eating out at restaurants, going on vacation, temptations, cheat meals, body image and more!

 I've created an entire curriculum for my group!!

Shakeology- is not just another protein shake. It is actually a meal replacement which means that it has the proper carb to protein ratio that you need in a meal to keep you full for 2 1/2 to 3 hours. It has the fast burning complex carbs and the slow burning fuel. Together they are what make a complete meal. Also, shakeology is equivalent to eating 6 salads in one meal. I will be honest I was a little skeptical at first, It took me forever to give it a try. But once I did I swear I will never go back. I no longer have that mid afternoon crash where I want to sleep, I don't crave sweets, and Its quick and easy when I'm busy and don't have time to make a meal! It's saved me in so many situations. Honestly it really is worth it.

So my call to action is to step up and put yourself first make this years New Years Resolution different, in the challenge groups that I run I really focus on a lifestyle not a crash diet.  So are you in?  I'm a wife and mother of two little one I have all the same life demands and if I'm able to make this work,  I can help you do the same!!  I will do a preseason to the 90 day challenge group starting December 30th.  Why not have free accountability vs. doing it on your own. 

Beachbody has amazing workout programs on the market with the release of P90x3 this month I can help find just the right workout to get you in the best shape of your life.  Message me for details on how to reserve a spot in the December 30th challenge group. 





Week 7 of Insanity!!

Week 7 of Insanity!!

Wow hard to believe only 2 weeks of Insanity left!!  I have to say it felt great to be back on a normal schedule this week.  After Thanksgiving last week and enjoying a piece of grandma's homemade apple pie, a few extra handfuls of this and that, and pizza.  My body was craving to be back on track,  it was nice to enjoy the down time but this week feels much better. 

The second month of Insanity has been time consuming!!  I even missed one workout this week.  That is sooo not like me I follow a routine to the T but I'm human and sometime I miss a workout.  So can I just say how excited I will be to be doing P90x3 Starting December 30th!!  16 different workouts all only 30 minutes long!!  Count me in would you like to join the next challenge group and lock in the low price they are offering for the month of December?

Also I picked up E&E on beachbody's black Friday sales, I added it Friday and Saturday before starting my workouts.  Can I just say this was a missing piece to getting thru the intense Insanity workouts.  I love the fact that even in Beachbody's E & E you are able to still have all natural, no artificial sweeteners added.  You mix it up and drink 15 minutes before you start your intense workout (taste great) and it was able to give me that little extra bust needed to endure the hour workouts.

A big key to staying on track is meal planning I just finished up what our family will be eating for the week and what I will be making.  It's like anything in life it always goes better with a plan.  

I can't believe it's the last month of the year, the tree is up and the kids have pretty much stayed clear of it.  Clint loves to test the water and act as though the dump truck of his is going to run into it.  He keep me on my toes!!  And Josie girl does as well, she was able to take 8 steps at once this week!!  Also her hair is getting long enough that I was able to brush the back of it this week.  Hard to believe last year at this time I was very pregnant and watching Dinner, Dive-In's & Dives every night!!  Now are two wonderful kids have now taken over the TV as well.  Clint loves watching "cat mouse" before bed.

Baby girl 10 months old this week!!


Plus the weather in Pa this week hit the 50's!!  That is not very common we actually had mud!!  I was able to take the kids to the woods one day this week and be able to see dad's "office" and sit in the skid steer.  Clint is all boy and get's the biggest smile being in anything with an engine.  It's hard to believe that our truck is red!!  Also the pipeline that is going in, is 10 miles long and it's just crazy to see how much everything has change in just the 6 weeks we have been on this job.

So as week enter into a new week tomorrow and the second week of December, it's so easy to get caught up in the hustle of having the "perfect" Christmas.  Christmas is sooo not about us, presents, holiday parties, and having time off of work.  As you enter next week keep in check why we have Christmas and the true meaning of Christmas.  You can spend hundreds and thousands of dollars and still sit in your home December 26th and feel empty.  All the gifts, holiday treats will not fill that void, make memories with family.  Also every gift purchase has a yard sale sticker in it's future.  Put time and value in something that last a life time.  



How to over come doubt

How to over come doubt

If you are like most people, you have a goal or a dream that is meaningful and that you want to achieve. That goal may be related to personal growth issues such as weight loss, gaining self-esteem,  increasing your energy levels, or may-be the house of your dreams.

Maybe your goal is to go back to school, get a different job, or change your location.  Attempting to move through your own inner obstacles can literally leave you terrified, that is so normal.

If you have tried to reach your goal and stopped because you came across an obstacle, don’t give up. That is the nature of goals. They take you into new territory and bring you face-to-face with your own fears and doubts. The issue is not about how to avoid fear, but how to make positive decisions that boost your confidence while fear is put right in front of you.  Every day, many people give up on their dreams due to self-doubt and fear. But it doesn’t have to be that way!

Make a choice

Once you define your dream or goal, decide that you want to make it happen. This may seem basic but many people never decide and commit fully to their dream. They simply keep “thinking” about it. Or, when the first obstacle appears and they give up. Make a commitment to yourself. Right now is not the time to worry about how to make it happen, or how you are going to move through your challenges. And keep that commitment NO one will let you down more then you! No matter how challenging, how fearful, or overwhelming it may seem, decide you are going for it! Why? For no other reason than because you want it. There are no excuses that will get you off track. This is something you want for yourself and a choice you have made and will stick to.

Fear does not define you
As you move forward on your dream, doubt and fear are going to show up sooner than you might have expected.  It's making the choice to not listen to your fear or it will get the best of you and find a way to get you off track of your goals.  Fear is not all of who you are, rather it is an emotion that you are experiencing.  Look fear in the eye and let it know, “You are not going to set me apart from my goals".

Change your attitude about failure

You try things, some will work, some don’t, and you do more of what works and focus your time and energy on what does work not on what you tried and failed at.  You are only given 24 hours in a day make it count and put your energy to good use.  But when moving forward in life for sure you will have set backs and failures it's what you decide to do with what you learned during that time and apply it in the future.  Failure is really just feedback on your progress.  Brush your paints off and move on try a new approach the next time.

Build your confidence

Although reaching your goals may mean, less sleep, fear, doubt, and extra stress at some points, you have to be whiling for the daily tasks even when it's not always the easiest.  It's as simple as that do it when it's easy and do it when most would drop out.  You can't dance around it, wish for it, hope it will happen, or think it will just be given to you.  When you are whiling to change your daily activities over time it will bring you closer to your goals rather than farther apart.  It's the challenges of your experiences that offers you a ton of opportunities to create and build confidence.

In my experience, only one things works and that one thing is to ignore all those negative thoughts and keep going.  Next share your goals with someone else someone that will keep you accountable when you start to have doubt.  Always seeking advice from someone that has gone thru what you are going into is so helpful.  Bottom line have a plan and stick to it do it on the days you feel like it and the days you don't feel like it. 

Lastly look at who has done it in the past and not let set backs get in their way.  Truman could have used "no college education" Kennedy could have said "I'm to young to be president"

P90X3 coming December 10th

P90X3 coming December 10th

Good afternoon can I just say it was fun to have the family together the past weekend and have more of a relaxed schedule? I totally enjoyed our down time and with down time I might of ate a handful extra of this or that.  So even more of a reason I was thrilled to get back to a normal schedule today.  I was up even earlier then normal due to hubby headed out for the first day of deer season. 

So in the next two weeks I will be finishing up Insanity.  Can I just say I have enjoyed the workouts but even me as a beachbody coach is trilled to be starting P90X3 next!!  30 minute workouts with 16 different workouts.  Yes Please!!  Everything from cardio, strength training, pilates, & yoga a great mix.

December 10th will be the release date and you better believe I will be waiting to purchase this workout.  I know they will go fast and with the deal they are offering these puppies will go like hot cakes.  You do not want to sit and wait on this because the price will go up more than likely after December 31, 2013 ($205).  This is not a graduate program from P90X and P90X2 so no worries if you have not done either of those workouts.  There are modifications for every move done in every workout.  This is designed to meet everyone right at their fitness level and build from that.


P90X3 Sample

Muscle acceleration explained-Many P90X fans were hooked on the science of muscle confusion – which introduced variety to the workouts and prevented plateauing.  P90X3 takes a hint from that success and from studies showing the most dramatic body transformations happen within the first 30 minutes of exercise. Enter muscle acceleration, a Tony Horton-approved highly-structured schedule with an incredibly high level of intensity and an unprecedented variety of moves. The gurus behind P90X3 combined exercises and added some twists to maximize your time and keep every muscle challenged for a full 30 minutes.

So what next?
There will be an introductory price of $180 vs $205 for the Challenge Pack which includes the 90 day workout, the nutrition guide, program manual, schedule of workouts, shakeology, free 30 day trial of the club membership, free shipping and a discounted price when you get the package. Buying the challenge pack is really going to give you the best bang for your buck.  And remember in that price you are getting 30 Meals!!  Shakeology is awesome and I can say being proof of the product it's worth every penny.  Or you may choice to only get the workout which is $119.00

So are you in?
 Also an amazing part of having me as your Coach is the FREE online support groups I offer to help keep you motivated and accountable.  I know for me personally being a part of a challenge group was the difference between success and failure in losing weight. 

Are you ready to workout together and show P90x3 we mean business?  Invest in your workout and I will invest time into helping you make your own before and after photo.  Ready?  Message me for more details or questions.  The challenge group will start December 30th.

Homemade Bread Crumbs

Homemade Bread Crumbs

So I would always buy bread crumbs already made.  This recipes is quick and easy to replace an item you already use with something a little bit more healthier for you.  When I make it I will just place in a zip lock bag so it's easy to grab for future recipes. 

Why is oatmeal a good choice?

In addition to being low in calories, oatmeal provides about 4 g of fiber per cup. Eating a high-fiber diet can help you lose weight due to the filling nature of fiber. Foods such as oatmeal that are high in fiber are low-energy density foods, which means that there are relatively few calories compared to the bulk of the food. Eating this kind of food is also good because soluble fibers can actually help the human body cut the levels of low-density lipoprotein cholesterol. This kind of cholesterol is considered bad for the body. All these things are happening without reducing the levels of high-density lipoprotein cholesterol, which is important to the body for obtaining proper nourishment.

Ingredients:

• 1 1/2 cup of old fashion whole wheat oatmeal
• 1 teaspoon of parsley
• dash of crush peppers (I like a little kick)
• 1/4 teaspoon of garlic salt
• 1/4 teaspoon of  oregano
• 1/4 teaspoon of Italian spice

Directions:
Place all ingredients in food processer and blend for 30-45 seconds that's it!!  Use in place of any recipes you would normally put bread crumbs in.

Another easy way to add a better choice of food in your every day choices we make.  Eat Clean!!