Today I sit and schedule and prep for the start of my next adventure. See, as soon as Beachbody program comes out I am ready to commit to it as I know they are built for success. Some programs I am more excited for than others but I do dig into all of them.
As I sat on my cruise in my bikini or lay in my bed on my side, I know just by feel that I am desperately in need of getting back to feeling amazing in my clothes. I have muffin top syndrome going on right now. In my eyes I have let myself go. I have been lacking motivation since almost completing Hammer Master and Chisel (I love that program but life hit me with a curve ball and I had a hard time getting back on the wagon with it). I am terrified of stepping on the scale in the morning and taking measurements. I haven’t done that since my TEST GROUP experience with PIYO. But I have committed to myself and am treating this as if I am in the test group for this program. I know with that mentality, it is what keeps me pushing everyday including the days I want a big glass of wine or I just want to sleep in and not workout.
My love for Tony Horton is strong. He was my Beachbody First Love! So, I will do everything in my power to complete this program EVEN with the Women’s Hockey National Tournament in 1 1/2 weeks. Traveling on the meal plan will be the most difficult thing to do I will admit. My goal for the next week and a half is to figure out how to stay on track while traveling to Minnesota. I am happy that this workout is only 22 minutes and I can stream it on the new Beachbody On Demand App. (If you have the program, email me and I can share with you how to stream it on an app)
Here is my first go around on the meal planning and I have to tell you that THIS MEAL PLAN is the BEST meal plan that Beachbody has ever done. They have listened to the consumers and coaches over the years and have blown my mind with how simple it is to follow!!!
I will be hitting the Grocery Store today on the quest to make it super simple to follow and not to bore myself so that I can really just focus on getting my workouts done and not stress about the food.
Here it is:
My meal plan for the week (email me if you would like a copy of my shopping list as well. Just title your email “22 min hard corps shopping list”)
Private Groups are really the key to success in the world of health and fitness. I have been running private groups every month for the last 7 years. There is a reason I continue to do this, and it is is described by one word…… SUCCESS!!
Results are my goal for my clients. I have had 100s of clients become coaches over the years because of their experience with Beachbody programs. That is exactly how I started. It is one thing to workout at home on your own but it is another to show up daily and cheer each other on. People from all over the US and Canada checking in to a private group and saying “hey I had a tough time” or “yes I did it!”
We share what we are eating as we follow the meal plan, we share what we like and what we don’t like. Here is an example of a post in one of my recent groups.
We share highs and lows. Myself and my team of coaches who are working on their own journeys are there to support you individually and notice when you are missing. Motivation is key to getting through a workout program and we stick together #nooneleftbehind.
Here is an example of some of the daily motivation in the group.
So what can you expect in this 22 Minute Hard Corps Group?
You will be following the 22 Minute Hard Corp Program, following the workout plan working out 6 days a week. Each workout is 22 minutes long so you can absolutely fit this in your schedule. You will be following the meal plan including your daily does of Dense Nutrition, Shakeology.
So that you understand the benefits of Shakeology, I want you to take a look at this video:
I will give you a 4 week meal plan complete with 5 meals a day and one of those being Shakeology. (since I am running this group with a PREP week you receive a 5th Bonus Meal Plan). That’s a huge component of this because I truly believe it is that important and will help you with dropping the weight and honestly replacing the “on the go” food with something whole foods and wholesome that typically takes away those cravings. I know for me when I don’t have it my cravings come back!
Let’s get to the workout program… Here is a trailer of the program.
So, now that you are excited to be a part of this group.. Let’s get you started!!! I want to know about you and why you want to be a part of this group!!
Here is the location to purchase the KIT you will need for the program —>
But remember I want to know more about you… If you are having a hard time coming up with the funds for this Kit, let’s chat about how you can enjoy a discount on the products, I have a way that you can earn the money you are paying for your Kit. In your email to me at email@example.com send me Why you would like to be a part of this group and what you have been struggling with the most.
Soccer from age 5 all through high school. Tennis from age 12 through my sophomore year in college.
Ice Hockey from age 25 until present. Sports are in my blood – my parents played sports and still are.
I was taught you are never too old to do it. There has never been any limit in my life to what is possible. I choose to play sports and will play as long as I physically can.
I think sometimes people think I’m nuts for playing hockey. Probably because I grew up in San Diego, California and no one knew what hockey was. For me, hockey has just been an opportunity to learn a new skill.
Just like when I started my own business. I thrive on learning new skills and being a better version of myself each and every day. I’m not going to lie and say that I don’t have bumps and bruises from this past weekend during the Pacific division women’s national ice hockey tournament. But, I will say that I am not bedridden, I am not on any medication, and overall I feel amazing!!!!!
About 10 years ago, when I was playing hockey, I was overweight and out of shape and winded on every shift I took. I was proof that you could play hockey and be over 200. But I could not skate for longer than 30 seconds without being completely winded. I remember being diagnosed with exercise-induced asthma in fact. In hindsight that was another word for overweight and out of shape.
I think I continue to play competitive hockey because it’s like a barometer on how physically healthy I am. If I weren’t playing it would be easy to skip that extra work out or eat like crap. But I do it to prove to my own self that I can still hang with the rest of them. The girls that played in high school and college.
I’m grateful to be surrounded by incredible workouts, incredible nutrition, incredible support which allow me to keep up the pace that I would like to do for the rest of my life. Heck I know a gentleman hockey player who is in his 80s and still get on the ice at least twice a week. I want that to be me!!!!
So I will enjoy a couple days off to recover and then I will be back choosing my workout of the day at home, drinking my nutritional shake, and hoping to inspire my two daughters.
Age is just a number.
If you would like the information about the workouts or nutrition shake that I am talking about please feel free to click on the link year and be a part of the #empowerYOU movement!
I meet people everyday on social media who are either runners, people who love go to the gym, love crossfit, or love following a plan that connects them to a community. I see it everyday! I also see how amazing these people are at sharing their love for fitness and health. It pains me however to see them not be able to take advantage of their love for fitness and monetize it to create a living they desire.
I started and continue to do in home fitness programs so yes that seems like it is just a natural fit. So, how can those who love to workout outside of their home be amazing coaches? It happens all the time. There are amazing coaches out there able to create their own financial security because they are able to connect their clients with tools and resources that fit their needs. They have taken the selfishness out of their own journey and have decided to listen to what other’s needs are… By listening to their needs they are able to connect them to the tools and resources they NEED to LITERALLY CHANGE THEIR LIVES. Imagine the power you have to do such a thing. So, why wouldn’t you want to use your love of posting your food and workouts not only to inspire people but to CHANGE their LIVES!!!
I also explain it in more detail in this video I created.
If you are now ready to earn an income while doing what you love, I would love to have you join our Team Victory All Star Team. Please email me at firstname.lastname@example.org with the Subject line “I’m Ready” and I will connect you with the next step and training to make it happen!
When working with my Challengers one of the most common concerns I get which is a big concern I had when starting the 21 Day Fix program was “what if I am not a meal prepper, this is so confusing what do I do?”
I am here to take the fear out of you Non-Meal Preppers like myself and give you REAL – LIFE examples of how I fit my containers in my day without prepping.
I will say that meal prepping is the easiest way to ENSURE you are doing it right, but hey we all live different lives and I tend to live mine in the car going from one kids practice to the next.
Let’s take an example Meal Bracket for the 21 Day fix. 1800 – 2009
So how would I lay this day out without following a recipe or meal plan?
1 – I break down how many meals I would like to eat in a day?
I like to eat 5 – Breakfast, Snack, Lunch, Snack, Dinner
2 – I fill in the meals with what I think I could eat based on being a creature of habit.
BREAKFAST – I like to have all my yellow containers before dinner so I typically have one during breakfast (my typical two options A or B)
A – 2 Eggs OverMedium, 1 piece of Wheat or Sourdough toast (I love sourdough toast, its not perfect but its me)
= 1 RED, 1 YELLOW
B – Gluten Free Oatmeal with Berries a scoop of my Chocolate Shakeology
= 1 RED, 1 YELLOW
3 – Snack. Typically I am on the run or at home getting ready to workout so I like to have something small
A – Banana, Almonds
= 1 PURPLE, 1 BLUE
B – 1 Shakeology, Almond Milk, 1 TBS Almond or PB, Frozen Strawberries
= 1 RED, 1 YELLOW, 1 TBS, 1 PURPLE
4 – Lunch. Lunch usually consists of a salad comprised of things I have been missing in my morning colors. Kind of a catchall
A – 1 Green Containers of Lettuce, 1 Red Container of cooked chicken or turkey slices, 1 green cup filled with green onions, red onions, chopped zucchini. 21 Day Fix Dressing
= 3 GREEN (2 lettuce and the veggies that fit in the 3rd green container), 1 RED, 1 ORANGE
B – Zoodles (2 GREEN containers worth) with Red Sauce and Ground Turkey
= 2 GREEN, 1 PURPLE, 1 RED
5 – Snack.
B – Carrots
= 1 GREEN
A – If I havent had my Shakeology I will have that with Water, sliced almonds and Regular or Vegan Chocolate
= 1 RED, 1 BLUE
6 – Dinner.
A – I always have protein in my dinner, usually have cooked chicken, cooked turkey, or grassfed beef cooked. It takes 5 minutes to cook them with 1 onion and some spices. Makes for an easy RED. I typically pair it up with Veggies that I like: Mine are Zucchini, Asparagus, Yellow Squash, Cauliflower. These are my go toes I am not a big veggie eater at all and that is why I religiously drink my Shakeology. It counts as a RED but I know that if I cannot get in all my green containers I know my body is working on those greens in Shakeology. If I am lacking energy I will have a fruit for dinner for the natural sugar. I will have a purple over a yellow anyday. If you are dragging and want to go to bed by 5pm, then go ahead and eat one of your purples during dinner, but try and make it before 6pm (I have been known to break that rule and still survive, but I am sharing best practices)
= 1 or 2 REDS (the protein), 1 GREEN, 1 PURPLE
I THEN ADD UP WHAT I HAVE TO SEE WHERE MY GAPS ARE
A = 3 – 4 REDS (1 RED to spare), 1 YELLOW (I have 2 yellow spares if I need them), 1 PURPLE (2 purples left to spare if I need them), 5 GREENS, 1 BLUE, , 1 ORANGE, the tsps I count in my cooking with coconut oil.
So, with Scenario A — I still have colors to spare, so if I need more during my snack or lunch or dinner I will add 1 extra serving, or if I am out on the road and run through starbucks I can grab a Protein platter that has some fruit on it, a piece of bread, etc.
B = 5 REDS, 2 YELLOW (1 to spare), 3 PURPLES, 3 GREENS (2 to spare), 1 Blue, 1 orange to spare, tsp I use in my cooking.
As you can see this meal plan can be used following recipes or following it on the fly. There is still preparation involved and that is really up to you on when and where you normally eat.
I would take the bracket you are in. Look at how many meals you typically eat. Spread out your colors how you would NORMALLY eat them taking away your normal FAST FOOD, TV DINNERS, etc and then see how many colors you have left.
Other strategies are to keep the containers on your counter so when it comes time to put your protein or lettuce on your plate you use the containers to measure them and place them on your plate.
The containers are there for a reason. You will see the more you use them to portion things out, the easier it will be to eyeball your servings later.
This program is made for EVERYONE. You can use this program with or without the DVD set that comes with it. Personally I follow this meal plan using this technique I just shared everyday including when I go out to eat.
Example a lunch I eat when I go out to a local restaurant called Lazy Dog:
It is called the Chicken Hummus Salad
Comes with Iceburg Lettuce, 1 Chicken Breast, Pesto sauce, Balsamic Dressing, Hummus on the side an a pita bread
I have them modify it by changing the lettuce to Mixed Greens. This meal on the 21 Day Fix Plan would be: 2 GREEN (they give you a ton of lettuce), 1 BLUE, 1 RED, 1 ORANGE, 1 YELLOW….. a perfectly balanced lunch… I would then track what colors I had eaten and see what I had left for dinner.
Rule of Thumb: If you are still hungry – Go for a GREEN first, then a RED, then a PURPLE.
If you have any other questions regarding how to prep for the 21 Day Fix or if you are a busy mom like me, how I hack more meals out. Send me an email at email@example.com
If you would like to be a part of my NEXT PRIVATE COACHING GROUP email me at firstname.lastname@example.org with the subject “your next group”
When I started as a coach in 2009 Beachbody coaching was pretty much unheard of. It was a rarity to be a coach, to take a leap and not know if this business would be legit. Now I have found that everywhere I go I hear that someone knows someone who is a Team Beachbody Coach. (Trust me, good problem to have – not like some may think )
My Coach Announcement Image August 2009
But now its time for you to choose a coach to walk through your own journey of fitness or coaching, how will you choose who is best fit for you?
Here is my explanation on how to choose.
I hope this is helpful!
If you do not have a coach you are working with, please don’t hesitate to email me at email@example.com and I would be happy to answer any other questions you may have.