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”)
For years and years I have struggled with my weight. I have tried everything, and up and down went my weight. I was never really given the tools to succeed in life with my nutrition. Sure I could follow points but what happens when I want to indulge and cannot figure how many points I have left, what equals what. Until last year when the 21 Day Fix was released by Beachbody. I personally have been following this system for over a year with whatever workout program I commit to.
The 21 Day fix is a rapid weight loss program that is designed to give you a nutrition guide with portion controlled containers, a workout program, plus the support and accountability of me as your coach!
Your 21-day portion-control system
Forget about ounces, cups, and calories. These seven color-coded containers and Shakeology shaker cup deliver exactly the right portions every time, so you never eat too much or too little. Fill them up with as much food as you want—if it fits, you can eat it!
2 Orange—Seeds & Dressings
Shakeology® Shaker Cup—Drinks
PLUS AN EASY PLAN TO HELP YOU SUCCEED
21 Day Fix Start Here
Start seeing results immediately! This quickstart guide and workout calendar shows you just how simple it is to achieve your weight-loss goals.
AND 4 FREE BONUS GIFTS
21 Day Fix Eating Plan
This simple Eating Plan takes you step-by-step through the process and makes portion control so easy, you won’t even have to think about it. Enjoy delicious, healthy food without counting calories, and watch the pounds fall off.
3 Day Quick Fix
Get beach-ready in 72 hours! This is Autumn’s secret weapon for losing weight fast before a competition or photo shoot. Do it during the last 3 days of 21 Day Fix for mind-blowing “after” pictures.
Dirty 30 workout — only available if ordered through a Team Beachbody Coach (for FREE – $20 value)
4 rounds of fat-burning exercises help carve out a leaner, stronger physique.
Coach and Accountability Support
Here are some Recipes that I have used on the Plan to give you an example of what you can expect to eat.
When I was a young girl my parents were athletes. My mother played softball and soccer and my dad played softball, soccer and basketball. I remember vividly hanging around the bleachers at the ball games, getting dirty and running around. Why wouldn’t I play sports too. If you grew up like me you were surrounded with sports. I was actually the first person (not just girl) to get a “rad” skateboard when I was a kid. Heck, my 8th grade graduation present was a BMX dirt bike.
I spent most of my youth in jeans and shorts just seeing how messy I could get or how fast I could be around the boys. That continued into my high school years. I played soccer, tennis and softball (1 year) competitively and my life evolved around after school practices. I had to be in the best shape as a teen but I never considered myself an athlete. Athlete’s ate really healthy, athlete’s knew their bodies were their temple. I was just a teenage girl who liked to hang out with my soccer friends and it just happened to be that we did a lot of running. I was horrible with my eating, enjoying a Burger King 2 for $2 every day after school (yea that’s 2 burgers and 2 fries for $2).
Fast Forward to College and the Sports went away but the eating habits did not. Are you with me here? Does this sound like you? I know I am not alone. This is where my biggest struggle came in. I didn’t know how to handle this, I didn’t know what to do, so I Yo-Yo Dieted. I had a horrible body image in college and I just kept hiding in my baggy clothes. Then when I met a boy it was time to “Diet” but I never really learned to eat right. Of course this got worse when I got married years later. I started playing hockey when I met my husband but of course I was 25 then and not 16 so my body didn’t act the same, nor did I burn the same amount of calories I did in high school. The only thing I knew how to do was to gain weight and wish that I was still that athlete I was in high school but with a day job.
Long story short, I wish I knew what I know now back then. So, if you find yourself relating to any of this then here are the action steps I wish I took way back then.
5 Action Steps to Getting that Athletic Self Back
1 – Tell yourself YOU ARE AN ATHLETE – Nothing has changed in your mind. You could still pick up that racket or soccer ball and kick the crap out of it like you did when you were a kid, right? You know you could do it, so YEAH you are still an athlete! Stop feeling sorry for yourself!
2 – STOP going through the DRIVE THRU! Today there are so many healthier choices. Even though fast food restaurants try and keep up with the healthy trends, THOSE FRENCH FRIES are still staring at you. Write down 3 Restaurants in your area as your GO-TO Healthy Options. I will give you some examples: Chipotle, Subway, and hey Panera has a great “hidden” menu, just ask them for it!
3 – Go on Amazon and order the book The Champagne Diet it is like $5 on kindle. Talk about feeling confident in your skin, and no it is not a DIET book!
4 – Connect yourself with a Like Minded Group of individuals. I have been involved in private Facebook groups for years, I only wished they existed way back when. There are so many support groups out there, if you are on Facebook just search for groups like “mom’s fitness group” or “former athlete’s fitness group”
“Most of us Plateau when we lose the tension between where we are and where we ought to be” – John Gardiner.
5 – Set yourself a Goal to DO SOMETHING. Have you always wanted to do a Tri-athalon? Have you always wanted to run a Half Marathon? a Mud Run? a Fitness competition? Play your sport again? Then SIGN UP and work towards it. Tell the World, tell Facebook that YOU ARE DOING this thing! People may say you are nuts but in my world, that is just more fuel for the fire!
If you liked this post please feel free and HIT THE LIKE button ABOVE and let your Friends NOW you are COMMITTING!!
Yes I would like to Join The 21 Day Fix Test Group.
If you would like to be the first to know about the 21 Day Fix Extreme and launch details complete the form below! If you would like access to the exclusive Team Victory All Star Test Group Specify in the comments! This will be released February 2nd to customers only and the Group will begin February 9th!
Fitness trends tend to fluctuate about as much as the latest diet craze. Each year, a new “it” workout hits the scene, and fit fanatics everywhere jump on to see what the hype is all about. If you are bored with your current fitness routine and are looking for ways to mix it up, check out this list of the top five fitness trends for 2014. Are they hype or will they stick around for years to come? Are they effective, calorie burning, muscle toning workouts? Read on for a description of each, including an example of a typical workout, the target group the trend is aimed at, and the total number of calories you can burn when performing the workout for a 60 minute period.
Crossfit began to gain popularity in 2006, and has been growing exponentially ever since. As of now, there are more than 5,000 CrossFit affiliated gyms worldwide, and CrossFit is sure to continue to be one of the top fitness trends well into 2014. One of the draws to CrossFit is that it provides a challenging whole body workout in as little as 15 to 20 minutes per day. It can also be done anywhere, sometimes with little to no equipment required. CrossFit is definitely not just hype. It has been adopted by major sports teams across the globe as their preferred training method, and many athletes swear by its many benefits.
A typical CrossFit workout consists of a variety of exercises performed with your own body weight and/or other equipment such as free weights, ropes, tires and bars. CrossFit workouts are referred to as WODs (Workout of the Day), and they require you to either complete a certain amount of repetitions for each exercise or complete the exercises in a specified amount of time. The purpose behind a CrossFit workout is to work as hard as you can for the duration of the WOD so that it is completed as quickly as possible.
CrossFit is also popular because it can essentially be done by anyone, young or old, in good shape or not. There are CrossFit workout modifications for those who are overweight, pregnant or considered elderly as well. There is no specific target group, so anyone can do a CrossFit workout and reap the benefits. On a 1 to 5 rating based on training effectiveness with one being the lowest, CrossFit is easily a 5. Through regular CrossFit workouts, one can improve overall health, balance, agility, endurance, strength and coordination.
2. High Intensity Interval Training
High Intensity Interval Training, otherwise known as HITT, hit the fitness world courtesy of workout videos such as Insanity and P90X. High Intensity Interval Training is a cardiovascular workout that includes short, intense bouts of anaerobic exercise combined with short recovery periods that are still strenuous enough to keep the heart rate up. HIIT differs from the basic interval training workout because the rest periods still require you to keep moving.
A typical HIIT workout lasts between 15-30 minutes. It begins with a warm up, includes a period of high intensity bouts mixed with mid to low intensity intervals, and is completed with a short cool down. Most HIIT workouts combine both aerobic and anaerobic exercises. Typical exercises included in HIIT workouts are burpees, mountain climbers, jumping jacks, push ups, kettlebell squats and dips. Most HIIT workouts include a time limit in which to perform each exercise, and factor in a short 15-30 second break in between.
Since there is no specific formula when doing a High Intensity Interval Training workout, one can tailor it to his or her own fitness level. This makes a HIIT workout one that virtually anyone can do and adapt to. The fact that it can be modified to anyone’s fitness level and be done at home or outdoors makes it an appealing workout to many. When considering how effective HIIT is when it comes to training effectiveness, HIIT would be considered a 5. It incorporates exercises that work the entire body, and provides an anaerobic and aerobic workout as well. It also improves endurance, athletic conditioning and the body’s fat burning capabilities. Because of the many benefits, this fitness trend is most definitely not just hype. It delivers an incredible workout, often times from the comfort of your own living room.
3. Body Weight Training
Body weight training has been around for centuries, but it was not defined as a trend until recently. It has recently become popular because gyms are promoting body weight training programs as a method to exercise without the necessity for much equipment.
Body weight training workouts can be done at home or at a gym since little to no equipment is needed. You use your own body weight for resistance instead of lifting weights or using machines. A typical workout includes push-ups, pull ups, lunges, dips, box jumps, rope climbs and any other activity which require you to use your own body weight for resistance. Most body weight training workouts last anywhere from 20 to 45 minutes and consist mostly of anaerobic exercise. This fitness trend seems to have a lot of hype, but it is likely to remain in the top ten for a considerable period of time. It is an attractive form of exercise to many because it can be done anywhere with little to no equipment necessary and anyone can do it. Based on the fact that is does not include any cardiovascular activity, this trend rates a 2 on a training effectiveness scale.
4. Home Fitness Programs
Home fitness programs are attractive because they eliminate the need for a gym membership and allow you to get a workout any time, day or night. Beachbody has brought home exercise programs back to the forefront of the fitness world with popular workout videos such as P90X, Insanity and T25. These workouts have helped millions shed weight and shred their bodies from the comfort of their own home.
Typical home fitness programs last between 25 and 60 minutes long, and incorporate both cardio and strengthening moves. Many of these exercise programs do not require a lot of equipment, and provide a full body workout as well. They typically include a warm up, interval exercise period and culminate with a cool down and stretch. Many home fitness programs are geared towards the general public, without a target audience in mind. They are designed so that anyone can benefit from them and do them according to their own fitness levels with modifications if necessary. When considering some of the more popular Beachbody workouts, it would be fair to say they range between a 4 and a 5 on a training effectiveness scale.
The idea behind a Tabata workout is to alternate short periods of intense activity with short periods of rest. It is considered a type of interval training that was created in order to help Japanese Olympic speed skaters improve their endurance, stamina and build muscle.
A Tabata workout can use used with any exercise, such as running, boxing, speed skating, dancing or jumping rope. The idea is to alternate 20 seconds of intense effort with 10 seconds of rest. A typical Tabata workout lasts approximately four minutes and includes one move such as squats, box jumps, jabs, punches, jumping jacks or running in place. It can be repeated several times to make the workout last longer and, each time it is repeated, it can incorporate different moves for a whole body workout. A Tabata workout burns plenty of calories as long as maximum effort is exerted during the 20 second high intensity period. Since a single Tabata workout lasts only four minutes, it rates a 1 on a training effectiveness scale. It is a challenging workout that will burn calories but, in comparison to other fitness trends, it does not match up. You would need to repeat a Tabata workout at least 10 times to get a sufficient cardiovascular workout for the day.
Although summer is over and we’re getting ready for the winter months, there are still tons of men and women out there still doing countless sit ups and crunches to get that six pack they all dream of. The problem is, you can do all the crunches and sit ups you want but, if your diet is not right, your abs will never be able to make an appearance. The truth is, we all have a six pack in there somewhere. For some, it is just beneath our layer of skin and it is very apparent to the naked eye. For others, it is hidden under layers and layers of fat and it is waiting for you to clean up your diet and work out program to bring it out. Implement these easy strategies and help reveal your abs just in time for bathing suit season:
Cardio, Cardio, Cardio!
First of all, does your workout routine include any cardiovascular activity? If not, that is one of your biggest mistakes. You can do all of the ab exercises you want but, if you are not doing enough cardio to burn the fat throughout your body off, your abs will never show. Cardio is superior in fat burning when compared to any other type of exercise. It is crucial to your fitness routine in order to burn fat and preserve muscle. In order to reap the benefits from cardio, you should be working out at approximately 70% of your maximum heart rate for 45 to 60 minutes per day, five to seven days per week. Some cardio you can do to help melt the fat away is running, spin classes, interval training and swimming.
Spread Out Your Meals
Instead of consuming large meals a few times a day, try spreading your meals out into smaller portions but more often in the day. By doing this, you will keep your metabolism reved all day long, burning more calories and minimizing the blood sugar spike that often occurs as a result of heavy meals.
Go Low Carb
Carbohydrates are not bad, and have gotten a bad rap since the Atkins diet made its’ debut years ago. Carbohydrates do tend to bloat you though, so it is important to eat a low carb diet, and choose good carbs when adding them to your meals. Carbs such as cupcakes, cookies, juice, bread, white rice, potatoes and other refined foods have little to no nutritional value. They do not add anything to your diet that truly benefit your body. In order to attain a six pack, you will have to replace these foods in your diet with better carb choices such as vegetables, foods high in fiber and gluten free whole grains. Eating low carb does not mean wiping carbs completely out of your diet, it simply means to make good choices when choosing them and, preferably, eating them early in the day when you have the rest of the day to burn them off.