Thursday, April 2, 2015

Fitness Myths Debunked

There are sooooo many myths out there about health and fitness.  Unfortunately, some people believe everything they read and it can be scary what is written!

I've had people critique the way I treat my body because of myths they've heard.
I've had friends do crazy things in the name of weight loss due to myths they've believed.

The best advice I can give when it comes to health, fitness, and nutrition is...

Do your homework, people.  Research.  Research.  Research.

And make sure those places you're getting your information from are credible before believing everything you read.  Before signing up with Beachbody, I made sure to get down into the nitty gritty; I wanted to make sure I truly believed in the company, it's mission, and the products before deciding it was something I would use and endorse.

Know what you are putting in your body before you put it in.  Know what you are doing and how to do it properly before you start.  This will results in less injury and better results.

Myth #1:
The more you sweat, the more calories you burn.

Nope.  Not true unfortunately.  In fact, if you work out more than you should, you will start to burn less calories.  You heard that right...less.  See, your body needs a certain amount of calories to function.  If you are burning more than that, it is going to cling to any calorie you feed it meaning you will burn less calories and lose less weight when you exercise.  In some cases, you could even gain weight.

Myth #2:
Heavier weights get you cut.

I have always thought this was true, but it's not about the weight.  It's about the reps.  In fact, a lot of women choose not to go any higher than 5 pounders so that they don't bulk up.  They just do more reps to get cut.

Myth #3:
Cardio is the quickest way to lose weight.

I am a long time believer of this myth and only recently have learned (and experienced) otherwise.  In fact, several of my challengers were doing their workouts without weights and experienced 0 weight loss until they started incorporating them.  Cardio is definitely a fast and productive way to lose weight, but if you don't incorporate strength training you will hit a plateau that  no amount of cardio can overcome.  Switching things up with cardio, weights, plyo, etc. is the quickest way to lose weight.

Myth #4:
Machines are better than free weights.

I love the gym just as much as the next gym-rat, but it's not in the cards for me right now.  And honestly, since starting with Beachbody, I will probably never own a gym membership again.  I really like my at-home workouts.  I used to think a good workout consisted of 20 minutes of cardio followed by either arms or legs on the machines.  And that is a decent workout, but free weights are actually a little better.

Before you argue me, hear me out:

When you are using free weights, more than just the muscles you are exercising are engaged during the move.  For example, you have to use leg muscles to hold your stance, core muscles to still your body during the movement, etc.  When you are sitting on a machine, the machine is stabilizing you.  When you are using free weights, your muscles must work to stabilize you.

Tuesday, March 31, 2015

The Working Mom's Guide to 21 Day Fix

Often times our reason for not doing something comes down to one common denominator: time

I get it!
My time is valuable.
If I give you my time and you waste it, I never get that back. (And I'm not happy.)
If I give you my time, that means I'm giving you time I could be spending with my family.

So, we don't want to spend it doing just any old thing.  Nor do we want to spend it doing monotonous, tedious, arduous tasks.

Being a working mom is tough!  Time is a precious commodity.

That's why the 21 Day Fix is the perfect program for a working mom.
30 minute workouts = yes please!  
30 minutes is about all I'm willing to give up these days.  I mean, who really wants to spend 60-90 minutes sweating?!

There are a few things I do as a working fitmom that I feel make my life a lot easier and my fitness journey more successful.  By no means am I claiming to be perfect.  I am far from it.  Particularly in the nutrition arena.  But, if these things help me, they may help you as well.

I prep and plan my meals at the beginning of each week.  I do this on Sundays because that is also the day I generally do my grocery shopping.  I write down all the meals I intend to make each day on a weekly calendar and I plan my 21 Day Fix containers for each meal then work backwards deciding how to fill them.  You can see more about my backwards meal planning here.

I incorporate Carson into my workout whenever I can or I schedule around his schedule.  Generally I get a better more focused workout in when Carson is not in the room, but I have found him some little dumbbells to play with and he loves doing the workout alongside me.  Or, I wake up 30 minutes early in the morning and get my workout in before the rest of the house wakes up!  I realize that sounds crazy if you already have an early morning routine, but it means I wake up at 5:15 instead of 5:45 and honestly, I don't notice the difference when I get those extra 30 minutes.

I fuel my body with dense nutrition and all natural supplements.  I am a firm believer in putting good things in your body in order to get it to do what you want it to do.  For me, that means I drink Shakeology each morning for breakfast to get in a serving of protein as well as my daily supply of nutrients, minerals, and vitamins.  It also means I drink a serving of E&E each morning before my workout.  This is an all natural energizing pre-workout supplement.

When I originally started working out in the morning before school, I realized I was struggling with balance and stamina to make it through the entire workout.  I started using E&E and I haven't had any problems since!  It also helps me to get my water intake started for the day.

I actively engage and participate in challenge groups.  I truly think that challenge groups are what sets Beachbody apart from other programs.  I have had amazing success in challenge groups.  They keep me motivated, hold me accountable, and get me excited for each step in my fitness journey.  You can read more about the advantages of challenge groups here.

I realize all of this may seem very overwhelming, but it helps!  I promise.  In fact, some days I feel so overwhelmed that I use a checklist of sorts that I created to ensure I get in everything I want to get in that day.  For the pdf of that checklist click here.

If you're interested in learning more about challenge groups or the 21 Day Fix contact me!

Wednesday, March 25, 2015

Pina Colada Shakeology

This shake is absolutely delicious; perfect for the week before spring break when all you can think about is sunshine and cocktails.

Let me know if you try it!

Friday, March 20, 2015

Get Your Beachbody Naturally

When I started researching the programs that were available to me (you know, once I decided to get my butt in gear and do something about the way I was feeling), I knew there were a few non-negotiables that I wasn't willing to budge on.

  1. Whatever I am doing can NOT mean that I buy food for me and then different food/grocery shopping/meal prep for the rest of the family.  
  2. Nothing I am putting in my body is going to be artificial or chemically created.
  3. It had to be a lifestyle change.  I didn't want a quick-fix.  I didn't want to lose 20 pounds in 30 days; I wanted it to be something healthy and sustainable.
As you can imagine, there are a ton of products on the market claiming to get you your Beachbody and they come in a range of prices.  I quickly found that the cheapest products were created with the cheapest ingredients.  Things like soy, artificial flavors, and sweeteners.  

I quickly fell in love with everything Beachbody stands for.  As a coach, I encourage and focus on a healthy lifestyle encompassing nutrition, portion control, and exercise.  I have chosen this for myself by completing the PiYo program, 1 round of the 21 Day Fix Extreme, and drinking Shakeology each day.  However, Beachbody has that and so much more to offer.  

There are so many things people consume each day that can easily be swapped for a more natural, healthy alternative.  We have this tendency to pay for things without even thinking and then when it comes time to purchase something healthy, we question the value and cost.  

I see people throwing chips, sodas, candy bars, and energy drinks up on the counter and swiping their debit card without blinking, but when I approach them about Shakeology and its benefits they think it's too expensive.

So, I have a challenge for you:
For 30 days, track your spending.  Write down each time you spend any amount of money.  Whether it be 50 cents on a pack of gum or $30 on a steak dinner.  Write it down.

At the end of those 30 days, look and see what you are spending your money on.  Is there anything that makes you realize you are "throwing money away?"  Anything that surprises you?

I'm planning to do the same thing because I know I'm throwing money away each month. In 30 days, let's share what we've learned about our spending!

In the mean time, consider these healthy and natural swaps.  Contact me if you have questions, I'm happy to answer them or find the answer for you!

My products are 100% natural.  This means no chemicals, no artificial flavoring/sweeteners.  The ingredients are of the highest quality.

E&E Formula: a powerful, pre-workout supplement scientifically formulated to improve your energy, strength, endurance, and focus, helping you to achieve maximum results during your workout.  No artificial sweeteners, flavors, or preservatives.  No high risk ingredients.

Whey Protein Powder: contains 18 grams of 100% whey protein per serving.  Supports your exercise so you gain muscle and lose fat.  Whey protein is the most easily digestible and considered ideal for health-conscious people.

Slimming Formula: ephedra free.  All natural ingredients help you slim down quickly and get the results you want the healthy way with no jitters. 

Tuesday, March 17, 2015

21 Day Fix Approved Steak and Blue Cheese Salad

This salad is so easy and so good.  I copied it from a favorite menu item at a new favorite restaurant!

It's also a great way to use leftover steak.  My husband grilled this over the weekend and we used it for dinner on Monday night.

You Need:

  • grilled steak sliced thin
  • romaine lettuce
  • blue cheese
  • fried onions *optional
  • balsamic vinaigrette
All You Need To Do:
  1. Slice the steak thinly and heat to warm
  2. Layer lettuce, fried onions, blue cheese, and more lettuce in a bowl.
  3. Add steak and vinaigrette to taste.
  4. Enjoy!
If you are following the 21 Day Fix nutrition plan, just use the red container for steak, a green container for lettuce, the blue container for cheese, and a portion of a yellow container for the fried onions.  The vinaigrette can be considered *free* or a tsp. depending on how strictly you are following the plan.

Thursday, March 12, 2015

Staying Organized as a Fitness Coach

I have a lot of things on my plate.  I generally like to stay busy.  This means it is so necessary to be organized in order to make sure I'm where I need to be, I know where my husband is, and CT gets where he needs to be when we need to be there.

When I started my Beachbody business I knew it was time to really buckle down and figure out what works for me because there are a little of business related things to keep straight.  For example, tax write-offs, customer service calls, scheduled posts on various social media, contacts, and events.

I love agendas so I spent some time looking for the right one for me.  I wanted something with enough room that I could keep up with my personal/professional/Beachbody/household stuff in one place because carrying around more than one (plus a small child) wasn't going to work for me.  I personalized this one by Plum Paper so that I have specific sections designated for all aspects of my life.  It has made the biggest difference in my business.


  • Envelope Filer System: I have a tab for each month of the year.  In these tabs I keep receipts, invoices, mileage, etc. from that month that I plan to claim on my 2015 taxes.
  • Plum Paper Planner: This is my lifeline.  I wouldn't have a clue what to expect each day if I didn't have this thing.  I use the note section for notes during my National Wake Up Calls or personal development.  I use the monthly calendar for upcoming events.  I use the daily schedule to keep mine, my husband's, Carson's schedules on track.  I keep track of what customers I need to contact and what phone calls to make.  It's a God send!
  • Mini-Notebooks: I keep a mini-notebook in my car to record mileage.  I keep one in my pocketbook to jot down ideas.  I keep one on my desk so I can take notes when listening to National Wake Up Calls or having conversations with my upline.  I love these.
  • Reminders: This app on my phone helps me to remember little daily things that might not be part of my normal routine.  Things like giving my son medicine or chatting with a coach.
I've found that the busier I am, the more productive I am.  Honestly, none of that would be true without these tools above.  

What are something things you do/use to keep your business going?  Or just your daily life?

Tuesday, March 10, 2015

How to Make Meal Planning Easier (21 Day Fix Approved)

It has taken months of trial and error for me to figure out how meal planning and prep works for me. I'm still not perfect at it.  I still have moments of panic because I don't know what to make or pack.

I finally had an epiphany the other night while chatting with some fellow coaches about the 21 Day Fix and the 21 Day Fix Extreme.

When meal planning for those programs, it is easiest to work backwards.

Sound confusing?  Let me show you what I mean:

For 21 Day Fix Extreme, I get 4 red containers, 3 green containers, 2 purple, 1 blue, 2 yellow, 1 orange, and 2 teaspoons.  That's overwhelming to me to think about.  So, I break it down and decide when I'm going to eat each container.

Once I've decided when to eat my containers, I figure out how to fill them.  Generally, I drink my Shakeology for breakfast which counts as a red container.  I struggle with the red containers because that is protein and I'm not a huge meat eater.  Very grateful Shakeology has a serving of protein in it!

Mid-morning, I usually have a snack of fruit.  Some days I have grapes, strawberries, an appple, etc.

Lunch is my biggest meal of the day.  I try to incorporate my yellow containers (carbohydrates) during this meal because I have time to burn them throughout the day.  I usually eat cottage cheese, Greek yogurt, and/or some deli meat to get in a few red containers as well.

A typical lunch might be a wrap with turkey, a slice of cheese, lettuce, tomato, cucumbers, and mustard with a hand full of almonds.

Dinner is usually centered around chicken with vegetables as sides.

I tend to be a late night snacker so I save a purple container for after dinner.  I love apples with natural almond butter - tastes like dessert!

I realize one way isn't the right way and honestly, I could change this all again in the next few weeks or months, but for now, this is what works for me.

Do you meal plan?  What works best for you?

Be on the lookout for my arsenal of favorite recipe sites and resources soon!