I AM SOOO STOKED!!!! Have you ever wanted to cut the shit and get in shape but claim you don’t have the time to do so? Or don’t want to restrict yourself so much that you feel like it’s one or the other… fitness OR fun?? Well with this program, you can have your cake and eat it too! It’s GUARANTEED to get you results in a short amount of time – just 4 workouts per week, ~30 minutes/day (3 rest days + 1 cheat day included!!) YOU CAN GET FIT AND STILL HAVE FUN AND BE FREE THIS SUMMER!
Here’s what it entails:
✖no strict meal plans
✖treat day scheduled in every week
✖30-40 mins a day
✖HIIT (High Intensity Interval Training) + LIFT + CORE
✖4 workouts per week
✖3 scheduled rest days
✖FREEDOM to live your LIFE and still get results!!!
Oh yeah, and me as your free coach for a year!!!!! Woop Woop!
Interested in joining me? Available packages are below!
Not interested in LIIFT4 at the moment? No problem. Our online community is always open for new members who want to change their lives!
Click below to join our virtual fit club and get setup with a program that fits your specific needs. You’ll gain access to 100’s of amazing workout programs, a nutrition plan to fit your needs and access to an amazing online community of support, inspiration and fun.
As mentioned in my last post, I am REALLY EXCITED about 2016!!! This year is going to be a life-changer, I can just feel it in my bones. I finally have gotten to a place where I want to change more than I want to stay the same. I’m not JUST talking about health and fitness but personal development in other areas of my life too- finances, career, organization, taking chances, etc. I’m tired of being stagnant these last few years. I know I’m capable of big and amazing things in my life but am realizing I am going to have to work harder to make the greatness happen! That’s ok with me though, I’m willing to put in the time in order to shine 🙂
That being said, I want to make this the year that I also help YOU reach your seemingly impossible health & fitness goals! How am I going to do that? I am now offering MORE support for anyone who wants to take it. Beginning January 18th I’ll be hosting monthly Challenge Groups with other amazing Beachbody Coaches. But WHAT is a Challenge Group you say??
A Challenge Group is a small, exclusive & PRIVATE Facebook group for people who commit to spending 30-60 days focusing on their health, fitness and making small, daily lifestyle changes. These groups are about creating a better YOU, day in and day out. These groups are for people who are READY AND WILLING to do the work it takes to make a change in their life. Excuses don’t burn calories. Excuses don’t stop you from huffing and puffing going up the stairs. Excuses don’t allow you to be the BEST YOU that you can be. Hard work, dedication and commitment to a proven process is what is going to get you there. The leaders of the these Challenge Groups (myself & some fellow coaches) will be checking in with everyone daily and offering support, recipes, motivation, tips and advice on how to successfully complete a full workout program and change your habits for good. We’ve been, there done that (and are currently doing it!) so are eager to help you complete your journey successfully as well!
Not only do Challenge Groups give you support during your health and fitness journey, they also help you make new friends along the way! Challenge Groups have an amazing comradery that develops between like-minded people. You are all in the group for the same reason- you want to be better today than you were yesterday. We all do! So having a committed group of people on your side to help you achieve your goals is like nothing else! I have gained so many new friends just from participating in these groups. What else is great about these new friends? They are inspiring, hopeful, hard-working and encouraging. I don’t know about you, but my husband and my son definitely don’t get excited over health and fitness like I do. So in order to keep myself accountable and motivated I HAVE to be part of one of these accountability groups online where I KNOW I’ll get the support I crave. I’ve had such great results from this system in the past couple years that I want to share it with you this year!!
So how do you join my Challenge Group? Great question! See the details below and please reach out if you have any questions at all! Beachbody offers A TON of AMAZING workout programs and I can help you pick the perfect one for your needs and goals!
Challenge Group Requirements:
1. I must be your assigned Team Beachbody Coach. If you already have a coach or you ARE A COACH then please contact your coach for their next group. If you do not have a coach make me your coach here!
2. You must commit to both a Beachbody Fitness program AND replacing 1 meal a day with Shakeology for 6 weeks (Fitness program & Shakeology must be ordered through me!)
3. You must actively participate in the daily group check ins.
4. You must have a strong desire to change your bad habits and a willingness to try new things.
Also I want to mention that I too was skeptical as to whether or not a home fitness program would work….. I was following people on Facebook who swore by them and finally after months of deliberation I decided to give Beachbody and “Challenge Groups” a try. I’m so glad I did!!! Check out my transformation below from doing InsanityMax30. I easily lost 12 lbs in 2 months from the comfort of my home. No dragging my newborn to and from the gym, no time wasted driving somewhere to workout. I’d nurse my son, plop him in his bouncy chair and I’d do a 30 minute workout. IT WORKS!!!! THE PROOF IS IN THE PICTURE!
Left side is Day 1 (2 months postpartum), Right Side is Day 60 (4 months postpartum)
Dropping weight & getting healthy + forming great habits & making new friendships is the BEST feeling in the world! You only come out better on the other end and now I want to pay it forward to you! Are you in???
Now that the holidays are over, the hangovers are gone and the New Year celebrations have come to an end, I decided to write my first blog post of 2016. I have to say I haven’t been this excited for a New Year in quite some time! Things have been kind of crazy since I moved to Colorado a little over 4 years ago. I immediately began a new relationship in a brand new town which quickly evolved into a marriage and a baby! My husband and I ended up moving to a new town in Colorado last year and then had our first son just 2 months before 2015! As you can imagine this past year has been a complete whirlwind for me. Now that our little dude is already 14 months old we finally feel like we can lay down some bigger, better goals! I have some big goals for myself, for my family and for our future. There are some exciting things on the horizon for us and we couldn’t be more excited to get this year started!
This year we have decided to focus on fitness/nutrition, personal development, career, finances and adventure! I want to focus on reading & writing more, fitness & nutrition and ramping up my Beachbody business (this means more support for you!) while my husband will be focusing on his new cloud accounting career. As always, our main focus for ourselves and our family is ALWAYS travel, adventure, experiencing new things and meeting new people! With us both working remotely we decided it’s high time we take advantage of that and maybe even fix up an old RV and take to the road 😉
Those are some big dreams we are working on behind the scenes but since this page is for health & fitness inspiration, I’m going to share my specific goals in that area with you!
In the fitness world and other industries they say your goals should always be S.M.A.R.T:
These parameters are great guidelines. You can’t meet a goal unless you know:
The specific goal i.e. lose 15 lbs, lose 5% body fat, run a marathon in 4 hours and 30min, etc
How you are going to measure your progress towards the goal
Plan of action to achieve the goal
Timeline and date for achieving the goal
The only thing I DON’T like about the S.M.A.R.T guidelines is the “realistic” part. Let’s face it, nothing great has ever happened that seemed “realistic” at the time. For BIG goals to happen you need to stretch your mind and your body. Having a 6-pack, making 6 figures, selling all your stuff and moving to another country doesn’t seem realistic when you first start out but in order to achieve a big goal, you have to be a little crazy. You are going to have to do some uncomfortable, hard, and seemingly unrealistic things. Specific, measurable & timed goals? Sure. Realistic & achievable? I promise you aren’t going to think so at the start. I’m not sure about you but most amazing things I’ve done in my life didn’t seem too smart, realistic or achievable until I did them.
I guess what I”m trying to say is, don’t limit yourself. Dream big, then dream bigger and then dream bigger than that. Many of the best inventions, ideas and creations in the world didn’t come from realistic thoughts, they came from thinking outside of the box, going against the advice of others and definitely NOT listening to what others thought during the process. You have to be a little crazy to get somewhere cool 🙂 This is my year to get uncomfortable!
Anyway that being said, I do have some very specific goals in terms of my health, fitness & personal development. I plan to focus on these throughout the whole year to just help increase my overall health and well-being.
Drink at least 64 oz of water per day
Workout (20 min or more) at least 5 days per week
Eat 5 salads per week
Drink 1 Shakeology per day
Read 3 books per month (2 personal development, 1 any topic)
Spend at least 20 minutes per day outside
In terms of a few bigger goals, in my free time I plan to:
Inspire & encourage others to live a healthy lifestyle and provide them the tools to do so
Learn some new digital skills such as website design, better content writing, social media marketing, etc
Spend more time outdoors with my son and husband
Go on more adventures
Now I want you to tell me ONE UN-realistic goal you have for 2016 and how you are going to achieve it! 2016 is mine! Will it be yours too??
Alright! I’ve almost made it through Day 2 of the 3-Day Refresh!! To be honest, I am SO proud of myself so far! I have not strayed, AT ALL, from the program plan. This is probably a first for me in a long time. I feel like in recent years and months I often find myself giving up, quitting early and not finishing what I start- so this is already a big accomplishment for me. I’m definitely ready to finish Day 3 strong tomorrow!
This Refresh has also honestly been a great thing for my mind. I’ve already decided this winter is going to be a “season of change” for me… no more bad habits, no more excuses, no more disorganization or unnecessary splurges, it’s time for a new me!! A me who follows through, stays positive, and makes beneficial changes in my life where needed. For some reason this 3-Day Refresh has been a good start for me mentally! It’s helped me get my head in the right place, feel focused and eager to take on my life. These are definitely side effects I was not expecting! 🙂 So without further ado… my thoughts on Day 2!!!!
Day 2 Measurements:
I weighed in at 137.4 this morning-2 lb difference. I think we can all agree, seeing the numbers on the scale drop, definitely keeps you motivated!
Day 2 Menu:
Water: 32 oz x 2 (as of 630pm), trying to get in more before bed.
Tea: 1 Chamomile-Ginger tea, 9:45am
Coffee: 1/2 cup coffee, 7am
Breakfast, 730am: Chocolate Shakeology with cinnamon, 1/2 banana
Dinner, 6pm: Coconut Steamed Veggies from Guidebook, Vanilla Fresh Shake, 1 cup chicken broth
Dinner was much more tasty than I was expecting!! I scarfed it down pretty quickly, not quite savoring things like I was yesterday!
DAY 2 HUNGER LEVEL: MODERATE
Day 2 was definitely different! I was a little more hungry but most importantly took MAJOR notice of how much I STRESS EAT!! I work from home so it’s very easy for me to leave my computer and go straight to my fridge for a quick brain break when I’m feeling overwhelmed..which is often. Don’t worry though- I didn’t give in!! BUT I definitely had several urges throughout the day where I literally felt myself about to get up from my seat to go to the fridge and within seconds realized what I was doing! This is something I totally would have followed through with on a normal day and now I’m wondering just HOW MANY CALORIES have I been eating each day, just because I was stressed?! A piece of cheese here, a spoonful of peanut butter there, leftover chicken nuggets… you name it and I’m probably stress-munching on it! So glad to be aware of that terrible habit now! Today, since I couldn’t go for food, I would just drink water or breathe or just stand up and take a step outside for a sec.. whew!
TAKEAWAYS FROM DAY 2:
Eating is often emotional! Are there areas of your life that cause you to stress eat? A relationship, a job, a recent failure, etc? Next time you find yourself walking mindlessly toward the fridge- ask yourself, “Am I ACTUALLY hungry?” “Is it ACTUALLY time for a snack or meal?” “Have I drank enough water today?” Then shut the fridge, take a breathe and find something else to do to relieve the pain!
I realized another problem I might also want to watch out for is using food to reward myself. Today also made me realize how often I like to reward myself with food and drinks…. I LOVE food so if I do something good (exercise, work hard all day, etc) then I feel like I “deserve” a treat. Like recently when I ran a marathon…
“I’m running a marathon tomorrow, I can drink a margarita and eat lots of bread and pasta!”
“I ran a marathon today, I can drink lots of beer and eat pizza!”
“I ran a marathon yesterday, I can eat more pasta!”
“I ran a marathon last week– surely I deserve to keep eating pizza!!”
Where did that land me? 10 lbs heavier than I was… Anyway- Today was a major realization for me that I need to be good to my body ALL the time and that treating it well by working out or working hard, doesn’t mean I should reward it with junk food. Maybe next time I’ll reward myself with some delicious chicken and spinach salad or maybe grilled shrimp & asparagus- things I totally LOVE that would also seem like a treat!
DAY 2 BIGGEST TEMPTATIONS:
Cheeeeeese staring me in the face.
Veggies! I had already cut up avocado, tomato and peppers from yesterday and man I just wanted to scarf those down. Decided to stick to my plan though, only 1 more day!
I babysit a 4-yr-old sometimes… don’t get scared, I didn’t want to eat him…. hahahha… but I did want to eat his popcorn!!
But guess what, temptations have nothing on me today! I’m still on track with Day 2. Going to try to down more water and get to bed before any frozen pizzas hop out of the freezer and start chasing me around the house 😉
DAY 2 HELPFUL TACTICS TO STAY ON TRACK
THINK before you eat.
Drink water! Sometimes you aren’t hungry, you’re thirsty!
So there it is- my experience on Day 2 of the 3-Day Refresh. Not nearly as horrible as I expected. Just need to get through day 3 tomorrow and I’m done! Can’t wait to share my final results!
Would love to hear if you can relate to any of my emotional eating issues. Maybe we can help each other navigate that challenge together 🙂
As you may or may not know, I am originally from the Philadelphia area and I’ll tell you what- they have amazing F##$%#$#%’ing food. Everywhere. It doesn’t matter what type of eating establishment you go to, 9 times out of 10, it’s going to be pretty dang good. Upscale restaurants, road-side food trucks, mom & pop pizza shops, convenient stores (Can I get a HELL YEAH for WAWA?!), your cousin’s house for a party, if it’s in the PA-NJ-NY tri-state area, there is going to be SOMETHING good to eat. That being said, I have been living in Colorado for 4 years now and their food is a bit “eh”… So every time I go back to PA, which is a few times a year, I plan to PIG OUT. And I’m totally ok with that. And you should be too. You live once so you should spend most of the time treating your body right and spend some of the time indulging in your most fantastic favorite things 🙂
But as you can imagine, pigging out for almost 2 weeks is going to WRECK your body. I tried to drink water (FAIL), tried to stay active (FAIL), but mostly I tried to enjoy myself. Getting your body back in line after that can be tough. So without further ado, here are 5 ways to kick start that healthy body back into shape after a VERY gluttonous vacation 🙂
The absolute best thing you can do to start ridding your body of toxins and getting your system working properly again is drinking water. Seems like an obvious one but it’s hard for most of us to stay on top of. My first day back from vacation I pounded water. This flushes your system, keeps you alert and awake, helps your bodily functions (i.e. taking a poo), makes you look fresh, feel fresh and helps get you back in the mindset of healthy living. It might be hard that first day if you were pounding soda and beer all week, but I have faith in you 🙂 My goal was to drink 32oz by 11am, by 3pm and by 8pm for a whopping total of 96 oz of water per day.
Feeling sluggish after all that time sitting on your butt? Me too. An object at rest likes to keep resting dammit. It’s physics! BUT the only way to fight the urge to stay on your BUTT, is to get OFF YOUR BUTT. I totally didn’t want to and I totally felt like crap during and after the 40-minute workout I did at the park, but guess what- I did it anyway. Because I’m awesome like that 😉 Just kidding- kind of. But for real – get your ass moving, the sooner the better. I promise, the next day you’ll be wanting to move again… it’s physics!
3. GET AN ACCOUNTABILITY PARTNER
This is a big one for me! Having someone who is counting on you to show up works wonders! Especially if it’s a “new” friend. You may likely tell your best friend of 20 yrs to screw off if she’s texting you at 6am about the run you are supposed to go on…. zzzZZZzzzZZZ. But if you make plans with a new acquaintance or a new friend you’ll be much less likely to bail 😉 I can’t even tell you the amount of workouts I’ve done this summer at a park, in my living room or elsewhere for the simple reason that SOMEONE ELSE WAS EXPECTING ME TO DO IT! Whether I promised to show up virtually or in person, someone was counting on me. Find someone to count on to get your butt moving! If you need help in that area, keep your eyes peeled for the fitness & nutrition accountability groups I’ll be offering this coming fall/winter. I have a whole crew of people waiting to keep you on track and support and encourage you through your fitness journey.
4. DON’T PUT PIE IN YOUR PIEHOLE
Abs are made in the kitchen. So are cookies, pie, pizza, cake, ice cream and burritos 😉 Guess what- if you keep stuffing your face with crap, you are going to look and feel like crap! It’s physics! Just kidding- but it is a fact. You are what you eat whether you like it or not. Treat your body like the holy temple that it is and start feeding it delicious and healthy stuff. No, I don’t eat healthy 100% of the time, but I do eat healthy about 80% of the time. My body is amazing and it proves that fact time and time again when I watch it do crazy things like run a marathon, birth a child, climb a mountain, etc. It’s a beautiful creation and the only person with the ability to treat it as such is YOU. No one is going to do it for you. My body is my vehicle to all the awesome stuff in the world and I intend to treat it nicely so it keeps motoring me more and more cool places 🙂
…for life. Seriously though- eating healthy and staying fit shouldn’t be a one-time deal. You can’t do it for 6 months and then never again. It’s a lifetime commitment. A commitment to yourself, to treat yourself with respect and LOVE. No matter what you look like right now or in the future, you are worth loving, respecting and treating well. Doing all these things should be a treat, not a punishment. Drinking more water, moving, eating healthy food, and finding like-minded friends to do all of the above with IS A GIFT. None of it is to make you feel miserable, all of it is to make you feel great. Does that mean it’s easy to repeat all this for life? No. But it’s worth it. I promise.
So there you have it- my 5 tips for recovering after a gluttonous vacation. Remember, the first few days can be tough but so are you. So just throw that water down the hatch, shake that booty, grab a friend, eat an apple and stay healthy for life because YOU ARE WORTH IT and I promise you won’t regret it 🙂
I don’t know about you, but I LOVE excuses. I love them so much that I pretty much have an excuse for everything. I often have so many excuses that I have to share them with someone else. Need excuses to not workout? I have a ton. Need excuses to not choose healthy food? I have some for that too. Need excuses to not try something new? You have waaayy too much going on to try something new!!! Here, take a pocket full of my excuses and get on your way! Or don’t, because you don’t have to do anything when you have an excuse for everything.
But you guys are smart, I bet you can you guess where excuses get you. That’s right… NOWHERE. And the beauty of them is that they get you there pretty damn quick. Instead of me taking time, energy, resources, strength, willpower & discipline to get something important or magical done, I can just hop on the Express Train to Nowhere with my One-Way, All-Excuses-Paid ticket. Sadly, as of late, I think I’ve been a season pass holder on that train.
As a personal master of excuses, you can imagine I was intrigued when I started hearing about No Excuse Mom, Maria Kang. You may have heard of her because she was brutally bashed in the media for her profile picture on Facebook which read “What’s Your Excuse?” and shows her in a sports bra and shorts with her 3 young children.
For me, that image was such an inspiration. Here was a woman who had 3 little boys in a very short amount of time and she looked way more healthy and more fit than I ever had. You’d start to think that maybe she spent a lot of time at the gym and not enough time with her children but if you followed her on social media, especially Instagram, you’d quickly see that wasn’t the case. She was often fitting in quick but beneficial workouts when she could, on top of making healthy eating a priority for herself and her family. She was running a business, working out and eating healthy all with kids in tow. This was something I could believe in. This was someone who did not let excuses get in her way, a concept I hadn’t thought of for quite some time.
In an effort to socialize with other moms in her neighborhood while staying fit, Maria started a No Excuse Mom workout group in her town. No Excuse Mom is now a global movement where mothers and caretakers all over the world are meeting together one or more times per week to do a FREE 30 minute workout together. Anybody can lead the group, no fitness experience necessary- you just need a desire to socialize and get fit! What an awesome way to meet other moms and workout at the same time!
Coincidentally I’d just moved to a new town where I didn’t know a soul. I’d be having my first baby in just a couple months and the only other moms I knew lived several hours away or on the east coast. That’s great for a late night phone call but where was I going to find local friends who would meet me for coffee? Or who would listen to me whine when I felt like I just couldn’t handle it anymore? I had to find friends, and I had to find them fast…
In the past I’d met friends through classes at school or by going out to the bar. Now, as a 31-year-old married, pregnant woman, I quickly realized my old friend-making avenues were no longer viable. So instead I went on Meetup.com and found a local play date group in my town. I didn’t have a kid yet but I would soon so I thought it’d be a great place to start. I met a few awesome ladies very quickly. Pretty cool!
So I thought what better time to start a “No Excuse Mom” group than now? There wasn’t one in my town already… There were definitely moms in the area looking for friends and I imagined some, if not all, of them would be interested in getting fit.
Well guess what I had ready to aim and fire? EXCUSES. And I had lots of them as always. What if no one is interested? What if they don’t like me? What if I TOTALLY SUCK at leading a fitness group? What if they don’t like my workout style? Do I have a workout style? What if I have no clue what I’m doing? (Oh right… I don’t). But guess what- these were all excuses I had pulled out of my pocket and spread out on the table. I looked at each of them and continued to respond to each one with the same question- Does it matter? Does it matter if no one is interested? Does it matter if they don’t like me? Does it matter if I totally suck at leading a fitness group? Does it matter if I don’t have a workout style or know what I’m doing? Does any of it matter? No, not really. Sure some of those things might help my cause but at the end of the day, what I wanted to do was something good and I doubted people would hate me for it. So it was settled, I emailed the “No Excuse Mom” Regional Director for my area and told her I wanted to start a group in my town. I received a quick response, signed up (no fitness experience needed) and I was on my way.
Or was I?
Now came the hard part- starting the group! I had only met a couple ladies and I was new to town so was terrified to suggest the idea. But I worked up the courage and I suggested the idea to my local Meetup.com play date group leader. I literally had the email in my drafts for a couple days before I worked up the courage to even send it. What was I afraid of? Well I was mostly afraid it would come to fruition and then I’d have to follow through and actually run the group! Terrifying. But I knew deep down that it’s when we take a step outside our comfort zone that magical and amazing things happen. It might be scary at first but it’s often worth it. The rare time it’s not worth it, just means we’ve had a chance to learn, grow, and try something different next time.
So I sent the email and the group leader loved the idea! She posted it on Meetup.com and we had the date of our first meetup set. As you can imagine, I was feeling incredibly nervous in the days leading up to our first meeting. Oddly, a couple days beforehand, I stumbled across this article. As I read the following words, I knew I had to get rid of my excuses:
“Before you are able to be good at something and do something important, you must first suck at something and have no clue what you’re doing. That’s pretty obvious. And in order to suck at something and have no clue what you’re doing, you must embarrass yourself in some shape or form, often repeatedly. And most people try to avoid embarrassing themselves, namely because it sucks. Ergo, due to the transitive property of awesomeness, if you avoid anything that could potentially embarrass you, then you will never end up doing something that feels important.” -Mark Manson
Wow. You can’t get great at something if you never try it. Pretty basic common sense right? But not something on the forefront of my mind as I planned this group.
So guess what- I went for it. We held our first Bayfield, Colorado No Excuse Mom group on September 24th. It was awesome! 3 moms showed up and I led a 25 minute workout that everyone seemed to enjoy. The best part is the No Excuse Mom organization provides you with a lot of tools for running your groups- event flyers, workout plans, location ideas, etc. A great resource for me has been VCNFitness, an official No Excuse Mom personal trainer.
I’m not sure where our Bayfield group will go from here but I know I have a few moms excited about the opportunity to socialize and work on fitness together. Even if it just continues to be the 4 of us and no one else joins in, at least we have each other and are making a difference in our lives and in turn, the lives of our families. This endeavor has made my husband more healthy as well, seeing as I’ve made him do the workouts with me before I unveil them to the group.
If I had held on to my excuses of fear, embarrassment, lack of confidence, etc then I would never get to hang out with these awesome women weekly and better my life. We can all make excuses for why we don’t want to workout or eat healthy. I learned that a lot of my excuses leak into other areas of my life as well, not just health and fitness. I also make excuses for why I shouldn’t try new things, or apply for that new job, or say hi to that new person. I hope that this is the start of me letting go of my excuses, not only in health & fitness but in other areas of my life as well. I’ve begun slowly pulling my excuses out of my pocket and throwing them in the trashcan as I head out the door. I encourage anyone who is scared to become a No Excuse Mom group leader to JUST DO IT. You don’t have to be the next rock-star fitness trainer, you don’t need fitness experience at all. All you need is a willingness to put yourself out there, connect with other people and help each other learn and grow along the way. Believe me- that big scary world out there is often way less judgmental than you think.