Tuesday, March 31, 2015

***Honesty moment.***




I am going to be REAL for a minute and share some thoughts that have been bouncing around in my head.  I am so glad that you found my page, and that you choose to follow my daily posts!!!  I truly appreciate EACH and EVERY one of you that follow along on my journey.  As a fitness coach, I receive a lot of messages and questions about the products and programs that I use.  I LOVE sharing information about things that I know have worked for me.  Did you know that as a coach, I am NOT here to sell you products or programs?  Yes, I do enjoy a nice commission off the Beachbody products when I have customers purchase through me.  BUT, that is not my goal as a coach.  After YEARS of struggling with weight loss, and trying lots of different programs and products (some worked, and some didn't), I DO KNOW that not everyone will have the same successes with the same programs.  I DO KNOW that the same nutritional supplements are likely to work differently for EACH individual.  Our bodies and our lifestyles are NOT identical to each others, so why should our results from the SAME program be identical?  I DO KNOW that consistency and support with ANY program are the key ingredients to success.

Although, I LOVE Beachbody workout programs, and I think Shakeology is the BEST nutritional supplement that I can get my hands on, I KNOW that these things might not be right for for everyone.  My job as a coach is to HELP YOU.  Not to help you find a a program to purchase from me, or get you hooked on Shakeology, but just to HELP YOU.  I do have some amazing tools at my fingertips, and I think that Beachbody has top notch programs that can fit almost ANY lifestyle and fitness preference.  However, if you enjoy running and just want someone to support you and coach you through YOUR goal of running a 5K or half marathon, I am here for you!  I am a coach because I want to better MYSELF.  Helping others find their OWN path to fitness is what gives me purpose.  Helping others to succeed in their fitness goals, HELPS ME to stay focused on my own goals. 

I don't coach to make money.  I coach because I CARE.  I have turned my life around to become more healthy, energetic and confident in my own skin, and I just want others to feel good about themselves and be proud of who THEY are.  I don't recruit coaches so that I can advance my business and make money.  I recruit coaches because I find friends that have gone through similar changes in their lives, and they are looking for an opportunity to GIVE BACK.  Coaching comes from the heart, not the wallet.  

Coaching isn't about selling.  It is about helping.   Whatever your fitness or nutritional goals, I am here to help you find solutions.  If you need some extra support and motivation from a coach, then LET'S TALK.

Sunday, March 29, 2015

Dijon Green Beans

A friend of mine made this side dish and it was AMAZING!!!



Dijon Green Beans Recipe

Ingredients
1-1/2 pounds fresh green beans, trimmed
2 tablespoons red wine vinegar
2 tablespoons olive oil
2 teaspoons Dijon mustard
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup grape tomatoes, halved
1/2 small red onion, sliced
2 tablespoons grated Parmesan cheese

Directions
1. Place beans in a large saucepan and cover with water. Bring to a boil. Cook, covered, for 10-15 minutes or until crisp-tender.
2. Meanwhile, whisk the vinegar, oil, mustard, salt and pepper in a small bowl. Drain beans; place in a large bowl. Add tomatoes and onion. Drizzle with dressing and toss to coat. Sprinkle with cheese. Yield: 10 servings.

Nutritional Facts
3/4 cup equals 54 calories, 3 g fat (1 g saturated fat), 1 mg cholesterol, 167 mg sodium, 6 g carbohydrate, 2 g fiber, 2 g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.

Friday, March 27, 2015

Squat shuffle

Here's  a simple exercise that will work your upper and lower body at the same time. To modify, use a lighter weight (or no weight, just move your arms), don't squat as low, and step it out instead of shuffle. To challenge yourself, user a heavier weight and squat lower.

Thursday, March 26, 2015

Shakeology Super Sampler

Interested in giving Shakeology a try, but aren't ready to commit to the purchase of a 30 serving bag? I have WONDERFUL news for you!!!  You now have the chance to try ALL 6 Shakeology flavors with the Shakeology Super Sampler!! Click HERE to check it out!


  http://teambeachbody.com/shop/-/shopping/ShkSuperSmpl?referringRepId=263743

Wednesday, March 25, 2015

FREE trial Beachbody on Demand!!


Now through April 30, 2015!!!  Want more info?  Message me in the comment form on the right.

Tuesday, March 24, 2015

Pay it forward

Spring is here, breathing new life into our world.  Let's take this opportunity to pay it forward.

For all of my faithful followers that have tried any of the Beachbody programs, or participated in one of my Facebook groups....Can you think of a friend who needs help with their fitness and nutrition? Would it not be a blessing for you to share this life changing experience with the people you care about and love? Here is your assignment, find that person and share with them what your Beachbody program has done and meant to you. Then ask them to contact me so that we can get them on their way towards a healthier and happier them! If they purchase any challenge pack, you receive a gift from me! There is no better time than NOW!!! Programs like 21 Day Fix, T25, Insanity Max:30, Body Beast, and P90X3 include a total nutrition and fitness, and are changing so many lives. So your friend gets healthy AND saves money!



**Only my personal customers are eligible for this deal.  Not a customer?  It is easy and FREE to sign up.  As long as you are not currently working with another Beachbody coach, just CLICK HERE!


Monday, March 23, 2015

My Story

Everyone has a story. A story of that individual's struggle to overcome tough obstacles. My biggest obstacle as an adult has been my weight. It wasn't necessarily the numbers on the scale, but instead, it was how I felt about my appearance, and how I let that affect my confidence and personality. These photos are both of me. The one on the left is me at my heaviest weight of over 235 pounds. Yes, I am pregnant with my 4th child in the photo, but I not only started my pregnancy at 195 pounds, I was still over the 200 pound mark OVER a year following my pregnancy. The photo on the right was taken in July of 2014, when I was at my most fit. I was a tight size 18 before I started my journey. Now I am a size 10, and my goal is to go down at least one more size. I still struggle EVERY DAY. If you follow my journey, you will know the obstacles that I have encountered and the struggles I endure, You will also discover that I continue to be persistent and consistent with my journey, because I DESERVE to be in the best health of my life. For my children. For my family. For ME.


************************
Here's my story:
In high school, I was extremely athletic. I was a gymnast, a dancer, on the swim team, I even ran cross country for a short time. I was 125 pounds, lots of muscle, and I NEVER worried about my weight...I am sure one of only a few high school girls at the time that didn't obsess about it. I graduated high school in 1995. My first year of college, I gained the ever dreaded freshman 10! I was still pretty active, but my eating habits were HORRIBLE!!! Over the next few years, I gained a little bit here and there because I ate a lot of fast food and junk food. By the time I graduated from College, I was up to 155 pounds. A year later, I got married (at the same weight). For the next 3 years, I gained about 5 pounds a year. I really struggled to get my eating down, and a regular exercise routine going. In 2001, I got pregnant with my first child. My weight hit 208 by the end of my pregnancy, and I lost about half of that pretty quickly. I managed to drop my weight down to 169 before I finally got pregnant with my second child in 2003. He was born in May of 2004 (a week before my 27th birthday) and I topped the pregnancy chart at 216 pounds. I lost much of the baby weight pretty quickly, and managed to get myself back down to 169 again (This seemed to be a plateau I couldn't break through). In 2006, I found myself pregnant with baby number 3. I hit 216 with that pregnancy also. My 3rd baby was the smallest of ALL of my kids at birth. I turned 30, 3 months later. Guess what? Your metabolism really does slow down at 30! This time around, I struggled to lose the baby weight, and hovered around the 190 mark until I got pregnant again in 2009 with baby #4. My weight skyrocketed with that pregnancy and I reached 235 pounds by the end of my 7th month. I finally told the nurse at my doctor's office that I didn't want to know my weight anymore when I came in. Honestly, I don't know what my weight topped out at for that pregnancy. After baby #4 was born, my weight dropped to 207, where it hovered for the better part of a year and a half. Finally, I got fed up and angry enough to do something about it. 2 weeks before my 34th birthday, I buckled down and started to lose. I was down about 10 pounds within a month, when I ended up with a bad case of strep throat and couldn't eat anything for about a week. In the weeks following, I never really got my appetite back. I was walking daily, so between the lack of food and the increase in exercise, I dropped back down to my ever dreaded plateau - 169 pounds. I sat at that plateau for 5 months, until I finally broke through my plateau and lost 8 pounds with the 24 Day Challenge. I was disappointed that I lost only a few pounds when others were losing like crazy with this same plan. BUT, I didn't let that stop me! Instead I started getting even more serious about working out and eating right AND staying focused! I hit another plateau at 160 pounds, which I finally manage to break through, after about 6 months. In May of 2013, I finally discovered the art of slimming and toning through my Beachbody workouts and drinking Shakeology. I have VERY slowly started to see the scale go down. I finally reaches a milestone weight of 148 (less that I was when I got married). Even though my weight loss has often been EXTREMELY slowly, I am thrilled at the fact that I can consistently maintain my numbers!! Recently, I have run into a few health issues that are hindering my ability to maintain, but I am staying consistent. I am researching and trying new things. I am NOT giving up. I KNOW I am gaining muscle, and I continue to lose inches, so I am not complaining. Even though my numbers aren't where I want them yet, I am not upset. I think the way my body is transforming my shape with slimming and toning, makes me feel way more confident about myself anyway...and make my clothes fit better! I am healthier, happier and more confident that I have been pretty much my entire life. You know what else? My kids are happier and healthier and have a great example to follow with my actions. THAT is what makes it all worth while!
I am a normal person, just like you. I struggle daily, just like you. I make mistakes and fall off the wagon, just like you. I am do the best I can everyday, and I have learned that it isn't the mistakes you have made that define you, it is what you learn from them and how you proceed in the future that does.

Sunday, March 22, 2015

problems and solutions

We ALL have problem areas whether they're visible or not.  But guess what? A problems is NOT a negative thing. Why? Because every problem has a SOLUTION. The question is, are we ready to do the work to solve the problem?


Saturday, March 21, 2015

Drink your water






Water makes up more than two thirds of human body weight, and without water, we would die in a few days. The human brain is made up of 95% water, blood is 82% and lungs 90%. A mere 2% drop in our body's water supply can trigger signs of dehydration: fuzzy short-term memory, trouble with basic math, and difficulty focusing on smaller print, such as a computer screen. (Are you having trouble reading this? Drink up!) Mild dehydration is also one of the most common causes of daytime fatigue. An estimated seventy-five percent of Americans have mild, chronic dehydration.  Pretty scary statistic for a developed country where water is readily available through the tap or bottle water.
Water is important to the mechanics of the human body. The body cannot work without it, just as a car cannot run without gas and oil. In fact, all the cell and organ functions that make up our entire anatomy and physiology depend on water for their functioning.Water is important to the mechanics of the human body. The body cannot work without it, just as a car cannot run without gas and oil. In fact, all the cell and organ functions that make up our entire anatomy and physiology depend on water for their functioning.Water is important to the mechanics of the human body. The body cannot work without it, just as a car cannot run without gas and oil. In fact, all the cell and organ functions that make up our entire anatomy and physiology depend on water for their functioning. Water is important to the mechanics of the human body. The body cannot work without it, just as a car cannot run without gas and oil. In fact, all the cell and organ functions that make up our entire anatomy and physiology depend on water for their functioning.

How do you make sure you are getting ENOUGH water? Take your body weight and then divide it in half. That is how many ounces water you should aim to drink per day. Bored with your water? Try infused water! This web link will give you some great infused water ideas! http://www.infusedwaterrecipes.com/#!infused-water-recipes/c1jm3

Friday, March 20, 2015

**Proud coaching moment**

**Proud coaching moment**
Jeff just got an email from Beachbody that says his Insanity Max:30 results caught their eye. They are interested in using his story as a featured story on their social media pages!!

Thursday, March 19, 2015

Exercises for your legs and arms



Tone your arms AND legs at the same time with these 2 easy moves.
#1 Sumo squat then jump to standing, and back to sumo squat.

#2 Squat, then lunge back. Lift weight as your leg goes back. Back to squat. Repeat other side.

Heavier weights = more challenging.

Tuesday, March 17, 2015

Healthy Quesadillas


 Ingredients:
2 corn tortillas
1/4 cup cheese (divided)
YOUR favorite toppings (here are a few suggestions)
* ground turkey, lean ground beef, or diced chicken pieces - cooked, and seasoned with your favorite taco seasonings.
* lettuce
* tomatoes
* onions
* olives
Salsa, guacamole (my simple homemade recipe below), or plain greek yogurt (or low fat sour cream) for dipping


Directions:
1. Coat skillet with a tsp of Olive oil. Heat over medium heat.
2. Layer
  • 1 corn tortilla
  • 1/2 of the cheese
  • favorite toppings
  • 1/2 of the cheese 
  • 1 corn tortilla

3. Place quesadilla in heated skillet. Cook each side until toasted (about 1-2 minutes per side).
4. Remove from skillet and using a pizza cutter, cut quesadilla into quarters.
5. Serve warm and enjoy with your favorite dipping sauce!
_______________________________
Easy Homemade Guacamole:
1-2 avocados (peeled and pitted)
1 clove of garlic
1/2 cup salsa
Add all ingredients together in food processor and blend until smooth.

Monday, March 16, 2015

Insanity Max:30 - Jeff's results

Can I just say WOW?!?!?  I am so proud of Jeff and his Insanity Max:30 results.  He lost about 10 pounds and REALLY TONED UP!!  Jeff is pretty stoked about his new muscle definition.  He will be moving onto a round of T25 Gamma, followed by Body Beast to try to bulk up some of these muscles.   Stay tuned for updates!!




**PS - be kind about the lack of a tan...it IS WINTER in Ohio.  

Saturday, March 14, 2015

Choose your hard

Nothing is ever easy, but only YOU can decide which will be more worthwhile in the end.

Photo: Nothing is ever easy, but only YOU can decide which will be more worthwhile in the end.

Wednesday, March 11, 2015

Don't eat Diet Food. Eat REAL food!

The 21 Day fix is certainly not a boring diet. In fact, it isn't a diet at all! It is a well rounded nutrition plan. If you learn to eat a well balanced diet, you will feel better, more energetic, and it is easier to lose weight (or not gain weight, depending on your situation). 21 Day Fix even helps you learn moderation because the plan allows for cheats and treats!! The meal plan itself is simply AMAZING, and it even comes with it's own workout program of daily 30 minute workouts to help you slim and tone your body!!!

Photo: The 21 Day fix is certainly not a boring diet.  In fact, it isn't a diet at all!  It is a well rounded nutrition plan.  If you learn to eat a well balanced diet, you will feel better, more energetic, and it is easier to lose weight (or not gain weight, depending on your situation).  21 Day Fix even helps you learn moderation because the plan allows for cheats and treats!!   The meal plan itself is simply AMAZING, and it even comes with it's own workout program of daily 30 minute workouts to help you slim and tone your body!!!  Want to learn more?  Comment below with a FIX PLEASE!! 

 Want to learn more? Message Me!

Tuesday, March 10, 2015

Muscle vs. Fat

Did you know that the scale is NOT a good indicator of progress? Yeah, it is nice to see those numbers going down, BUT the human body is a complicated thing. When you begin a workout program, along side a healthy eating plan, you are going to be nourishing your body AND be building muscle all while burning fat. Your body is probably going to be a little confused at first. That is a good thing! The scale might be going up, but your clothes fit better. How does that happen? Here is a great article by Chalene Johnson that gives you some reasons to IGNORE the scale this week. http://www.sparkpeople.com/blog/blog.asp?post=why_the_scale_goes_up_when_you_start_a_new_workout_plan

Photo: Did you know that the scale is NOT a good indicator of progress? Yeah, it is nice to see those numbers going down, BUT the human body is a complicated thing. When you begin a workout program, along side a healthy eating plan, you are going to be nourishing your body AND be building muscle all while burning fat. Your body is probably going to be a little confused at first. That is a good thing! The scale might be going up, but your clothes fit better. How does that happen? Here is a great article by Chalene Johnson that gives you some reasons to IGNORE the scale this week. http://www.sparkpeople.com/blog/blog.asp?post=why_the_scale_goes_up_when_you_start_a_new_workout_plan

If you are exercising regularly and continuing to eat right, you WILL continue to lean out.  Keep this photo and these thoughts in mind when the scale isn't making you happy. Muscle is MUCH leaner than fat...it weighs the same but is much more dense, so it will take up far less space!

If you are exercising regularly and continuing to eat right, you WILL continue to lean out. Keep this photo and these thoughts in mind when the scale isn't making you happy. Muscle is MUCH leaner than fat...it weighs the same but is much more dense, so it will take up far less space!

Monday, March 9, 2015

Got Wifi? Get Beachbody On Demand!

http://teambeachbody.com/shop/-/shopping/DigitalCPUS?referringRepId=263743
ON DEMAND is HERE!!! You can work out--anytime, anywhere!! NOW, customers and coaches who have the Club Membership ($38 per quarter for a limited time -- lock it in now, I am positive this will be increasing!) will be eligible to stream their workouts anywhere, anytime!! Over $1500 worth of exclusive Beachbody programs are now available for just $2.99 a week on demand through a coach!

Think of it as Netflix for Fitness! Beachbody ON DEMAND will
stream several of your favorite fitness programs to your phone, iPad, tablet, laptop, computer, etc. Have you wanted to try P90X, Chalene Extreme, 10 Minute Trainer and a slew of other programs?

...and GET THIS: if you commit to the Club Challenge Pack you get 30 Days of Shakeology + 90 day access to $1,500 worth of programs for just $140. Say what!?!?

So much cool stuff! Along with On Demand, Beachbody Club membership also gives you access to personalized meal planning, live chats with celebrity trainers and 10% off of all purchases! You'll get a sneak peek at new programs and can try several different full Beachbody programs...for only $13 a month!

Questions? Want info? Just Club membership with On Demand or bundle it with a month of Shakeology...win/win! Comment below as this is revolutionary--there is something for EVERYONE with On Demand!

Sunday, March 8, 2015

Fitness Newsletter

Did you know that I send out a monthly Fitness Newsletter? It includes recipes, fit tips, workout ideas, and details on all of the Beachbody program sales for the month. If you are interested in getting a copy, just click HERE.

Wednesday, March 4, 2015

Carbs, good or bad?

Yes, CARBS can be GOOD for you. It is all a matter of picking the right ones. This handy little chart can get you started!

Photo: Yes, CARBS can be GOOD for you.  It is all a matter of picking the right ones.  This handy little chart can get you started!

Sunday, March 1, 2015