Tuesday, March 22, 2016

22 minute Hard Corps Free Download Nutrition Chart


I am one of the coaches in an 8-week bootcamp. We are all doing the newest Beachbody program from Tony Horton, 22 minute Hard Corps. I absolutely love it so far! The workouts are super quick and effective. It is challenging enough for someone who is already well conditioned, but can be done by a beginner as well with lots of options to modify. The workouts are 22 minutes. Hello? Who DOESN'T have 22 minutes??

Recently I took a class at Orange Theory Fitness. They use your heart rate to maximize calorie burn. One of the takeaways from the class is that you want to reach 12-20 minutes when your heart rate is in the "orange zone" or anaerobic basically. If you do, then you will have "afterburn effect" where you burn calories even after the class is over. These 22 minute workouts will give you exactly that. 12-20 minutes of heart-pumping work! Awesome!

The nutrition is almost identical to 21-day fix. I made a handy-dandy chart that is a 4x6 printable. If you are doing this program here is what you need to do.

1. Download my super awesome chart.

2. Have it printed at your local photo center.

3. Laminate it.

4. Glue a magnet on the back. I like the flat kind that come on phone books.

5. Stick it on your fridge. Using a dry erase marker fill in the boxes. Use hash marks to record your rations. Lasts a whole week. Erase and start over next week.

You can thank me in the comments below and sharing with your friends. It took me a couple hours to make this chart, but it will be super helpful and I am giving it to you FULL-RESOLUTION for FREE!! Cause I'm awesome like that.

Click Here to Download

Wednesday, February 24, 2016

What's in My Gym Bag? - Hat

When I go to the gym I always bring a big backpack with me. I guess I like my stuff and I like to be prepared. Here are the things that I keep in my gym bag. When I am done with a workout, I make sure and put them right back in. That way they are ready for next time. By the way, these are my own opinions and I am not getting reimbursed in any way.

Headsweats Hat.

Sometimes I wear a hat to the gym as part of my outfit. But I like to keep an extra in my bag too. Why? Bangs. I have bangs. AND I have naturally curly hair. When they get wet and sweaty, they curl. Do you think curly bangs are cute? They are not cute. It's handy to have a hat around in case I want to wear it during my workout, or afterward when I am going around town.

This hat by Headsweats is incredibly comfortable. It feels like nothing is on your head at all. It's really secure too. Great for running outside in the summer, boating, soccer games, and any other time you need a hat. I have one in grey and one in white. Those two colors seem to meet all my hat needs. Nike and other make a similar product, but this one is great quality for a reasonable price.


Friday, February 5, 2016

What I Love about Beachbody On Demand

Beachbody On Demand BOD is awesome! I have been using it for the past 9 months and here are the reasons I love it.

Workouts. The workouts are awesome. There is something there for everyone. Personally I have done Insanity, Brazil Butt Lift, and Chalean Extreme all the way through. They are all excellent. I have tried many others like Body Beast, PiYo, T25, Cize and others. They have a range of offerings to suit all levels and time commitments. When I'm in a hurry, but want to sweat like crazy, T25. When I want an awesome weight training session, Chalean Extreme. When I want a dancy fun workout, Brazil Butt lift.

Convinience. You can do these any time and anywhere. So great for traveling. I did them in a hotel room last Thanksgiving. 5 in the morning or midnight, it's always there. You can pause and come back. You can even do the workouts with kids at home and not have to worry about child care. 

No Self-Consciousness. Throw on your sneakers and a ponytail and you are set. No one cares if your activewear looks amazing, or if your messy bun is perfect, or if you put on makeup. No one cares if you stumble, hit a wall, or have to modify a move. It's just you.

Professional Training. The trainers that designed the programs are professionals and give great tips on how to have proper form, which is important to avoid injury. They are also very motivational and keep you going to the end of your workout.

Great Value. Your first month is free. So you get to try it out. After that, it is super affordable. Way cheaper than any gym membership.

Bonus Material. As well as all the workout videos, you get access to the files that contain the workout schedules and meal plans. Plus, you get all the deluxe workouts as well.

Those are the things I love about BOD!!! You should give it a try!

Thursday, February 4, 2016

My Pledge to You as Your Coach

One of my reservations about becoming a Beachbody coach is that there are so many out there on social media that are fairly annoying. Posting pictures of their shakeology and talking about nothing except joining their challenge group. So, I decided that I want to be different. If you are thinking about joining my challenge team, here is my pledge to you.

Honesty. I will not push products on you that I don't personally believe in. I will give you my true opinions, always.

Sincerity. I will be sincere. I have a sincere desire to help others. I will give you helpful feedback. I will share with you what I know.

Helpful. I will not be a constant shakeology commercial. I will give you tips that will actually help you in your real life. I feel 100% confident that if you fully apply what I can teach you, you will get results. I can't promise that they will come quickly, but they will come.

Respect. I respect your journey. I respect where you are in your journey. I have no judgement. We all have different life challenges and struggles. We all have different medical problems. We all have different levels of readiness or commitment. I get all that and I respect you and do not judge you.

Kindness and Compassion. I will be your biggest cheerleader. I will help you with kindness and compassion. I will motivate you. I will give you virtual smiles and hugs. I will listen.

Knowledgeable. Finally, I will share my knowledge. I have read or listened to many health and fitness books. I have tried and failed and succeeded at weight loss. I will share with you what has worked for me. I do have a lot of knowledge to share and I continue to learn more daily.

Positive. I promise to be positive. I truly believe in the power of a positive mind and will share that with you in the challenge groups!

Not Pushy. I will not push things on you. I will tell you about the things I love and why I love them and let you decide.


Wednesday, February 3, 2016

Why I became a Beachbody Coach


Last April, I moved my fitness journey forward when I decided to try out a beachbody challenge group. I had tried previously, on my own, to lose that last bit of baby weight with minimal success. We did the 21 day fix. I learned a lot about portion control and nutrition. I also stepped up my game with exercise. What I loved most about the challenge group, was the accountability and support. That added element was just what I needed to kick myself in the butt and really go for it! I completed a few rounds of the challenge group and then moved on to the graduate group.

I kept in touch with other challengers and my coach via private Facebook groups. My coach invited my to become a coach. A lot of things about becoming a coach really appealed to me. But, I was afraid. I am not a salesy person. I don't want to be annoying on Facebook. I don't like to pressure people. It's scary to put myself out there. I worried what other would think about me etc. etc.

However, with all that in mind I thought it might be good to challenge myself. To reach out, to invite, to inspire, and to go outside my comfort zone and try something totally new. I created this blog, an Instagram account, and a Facebook like page. My goals of those platforms are to educate, inspire, and share great ideas. And, finally, I took the plunge and signed up to become a coach. Here are my reasons why.

Stay at home. I can do everything mostly from home. My kids are getting a little older but I still like to be here during the day for them. This job will allow me to do exactly that.

Help others. This might seem cliche, but I really do have a sincere desire to help others. When people ask me what I'm doing, I love to share. I get excited to teach them the things I've learned. I know how amazing it feels to reach a goal and feel better inside and out and I want to help other achieve that as well.

Teaching. I am a teacher. I love teaching whether it's preschoolers or grown-ups. For some reason, I love to teach. It's just part of my personality.

Health and Fitness. Hello! This is a huge reason. I absolutely love health and fitness! From my high school days, when I ran cross country, I learned to love the natural high that follows a good sweat session. The nutrition side has taken a bit longer to learn. I am still learning so much in this area and have a lot of room for improvement. But, my life experiences and watching others has helped me become more convinced of the importance of nutrition. 

Accountability. Talk about accountability. When I have made the leap to put myself out there and share with others about health and nutrition, I better walk the walk! Just knowing others are watching me (even if its just my small handful of followers) makes me think twice about digging into a bag of chocolate chips in the afternoon.

Social Media. Most of the things I need to accomplish as a beachbody coach are done through social media. I love to read, comment, and share on social media anyway. I might as well up my game and get paid for it, right?

Fits my Schedule. Being a beachbody coach fits my schedule. I can make the time for it working around my schedule and my kids' schedules. Since a lot of the work is done through social media (phone), this means I can take it with me wherever I go. Waiting at a sports practice, waiting at carpool, etc.

Unlimited potential. As a beachbody coach there is unlimited earning potential. I can have this as a hobby and earn a part time income, or I can go all in and the potential is to earn way more.

What's in My Gym Bag? - Fragrance Mist

When I go to the gym I always bring a big backpack with me. I guess I like my stuff and I like to be prepared. Here are the things that I keep in my gym bag. When I am done with a workout, I make sure and put them right back in. That way they are ready for next time. By the way, these are my own opinions and I am not getting reimbursed in any way.

Bath and Body Works Fragrance Mist.

Do I really need to explain why I keep this in my gym bag? It's nice to smell nice. B&BW fragrance mist is not overpowering. Just a few spritzes in the areas you sweat most.

My fave scent is being discontinued, Velvet Sugar. My other fave was discontinued already, Amber Blush. I guess I need a new fave. What's yours??


Monday, February 1, 2016

Healthy is a Journey

I think I heard this little pearl of wisdom in the book, Foodist. Whenever I hear something insightful, I jot it down in my colornote app on my phone. So, the wording might not be exact, but it had meaning for me.

I think a lot of people are sucked in by claims to lose weight fast as a quick fix. Or participate in a 30 day challenge, but what happens on day 31?? It's important to make changes that can last for the long haul. I whole-heartedly believe this. 

You can download this for FREE! and print it out to keep as a reminder.


Click to download