22 Minute Hard Corps Week 1 | Women’s results

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.

22 minute hard corps prep

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: 22 minute hard corps meal plan 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”)

22 minute hard corps meal plan

It is time!

Anna Gray 22 minute hard corps

 

 

Ask Anna : Can I go to the Gym?

One day recently it hit me, like a ton of bricks, I am asked questions everyday of my life now.  My kids, my clients, my coaches all ask questions and those questions are what really fuel my day.  So why wouldn’t I create a series called #askAnna where I can answer YOUR questions as they come in.  My goal everyday is just to share my answers.  I am not an expert but I am a master resource figure-outer.

Here is today’s Ask Anna Episode — Can I go to the Gym if I participate in your Challenge?

If you are interested in my Upcoming Private Coaching Group, please fill out this application and I will get back to you as soon as possible. http://coachannagray.com/busymomsbootcamp

30 Day Challenge Group Easy Fish Tacos

If you are a part of my 30 day challenge group you will receive a meal plan every week in a private accountability group.  Here is just one of the Yummy Recipes that are easy and CLEAN that I include in the weekly meal plans.  Email me at coachannagray@gmail.com with the title “challenge” if you would like more information on being a part of my next group.

Challenge Group Fish Tacos

 

Ingredients:

  • 8 oz of tilapia
  • 1 tbsp of cumin
  • 1 tbsp of chili powder
  • 4 whole grain tortillas or I used whole grain corn tortillas for the crunch
  • 1/2 c grated cucumber
  • 1/2 c grated carrots
  • 1/2 c shredded cabbage
  • 1/2 c chopped cilantro
  • 1 cup non fat greek yogurt (costco kirkland brand)
  • 1 1/2 tbsp lime juice
  • Chili powder to taste
Directions:
  • Rub fish with cumin and chili powder
  • Heat pan to medium and spray with cooking spray.
  • While fish is cooking grate cucumber, carrots, cabbage and cilantro
  • Break fish into pieces and divide into tacos
  • Mix some chili powder with greek yogurt and lime juice and spread on top of fish
  • Top with the grated veggies

What is a Beachbody Challenge Group | Anna Gray

[vs]http://www.youtube.com/watch?v=vw9X0zcfwbA[/vs]

You have been invited to a Beachbody Challenge Group from your coach or someone online, what does that mean? You can see how I personally run my exclusive challenge groups so that you get the most out of your experience and best of all you get RESULTS. If you need that support you are missing at home. Please email me at 
so that I can send you the details of my next group.

The Importance of Drinking Water

The Importance of Drinking Water

Do I REALLY Have to Drink Water?

Yes.  You do.  We all know that drinking water is important, but the reasons why are not always so clear.  And with so many other beverages at your finger tips, it’s easy to bypass the plain, boring water unless you really have a buy in as to why it’s so necessary.

waterman

Reasons Why You Should Drink Water

  1. Weight loss– Drinking water is one of the best tools for weight loss!  First of all, it often replaces high-calorie drinks like soda and juice and alcohol with a drink that doesn’t have any calories. But it’s also a great appetite suppressant, and often when we think we’re hungry, we’re actually just thirsty. Water has no fat, no calories, no carbs, no sugar.
  2. Heart healthy -Drinking water, a good amount of water, could lower your risks of a heart attack. A six-year study published in the May 1, 2002 American Journal of Epidemiology found that those who drink more than 5 glasses of water a day were 41% less likely to die from a heart attack during the study period than those who drank less than two glasses.
  3. Energy – Being dehydrated can sap your energy and make you feel tired — even mild dehydration of as little as 1 or 2 percent of your body weight. If you’re thirsty, you’re already dehydrated — and this can lead to fatigue, muscle weakness, dizziness and other symptoms.
  4. Headache cure– Another symptom of dehydration is headaches. In fact, often when we have headaches it’s simply a matter of not drinking water enough. There are lots of other causes of headaches of course, but dehydration is a common one.
  5. Healthy Skin– Drinking water can clear up your skin and people often report a healthy glow after drinking water. It won’t happen overnight, of course, but just a week of drinking a healthy amount of water can have good effects on your skin.
  6. Digestive problems- Our digestive systems need a good amount of water to digest food properly. Often water can help cure stomach acid problems, and water along with fiber can cure constipation (often a result of dehydration).
  7. Cleansing– Water is used by the body to help flush out toxins and waste products from the body.
  8. Cancer risk– Related to the digestive system item above, drinking water has also been found to reduce the risk of colon cancer by 45%. Drinking lots of water can also reduce the risk of bladder cancer by 50% and potentially reduce the risk of breast cancer.
  9. Better exercise– Being dehydrated can severely hamper your athletic activities, slowing you down and making it harder to lift weights. Exercise requires additional water, so be sure you are drinking water before, during and after exercise.

How Much Water is Enough?

waterglass To figure out how much water you need to drink daily, simply divide your weight in half and the answer is the number of ounces you need.  So for me, that’s 114/2=57 oz. which is seven 8 oz glasses per day.  If you’ve never measured out your water, be sure you do!  Most people think a ‘glass’ of water is much more than it actually is.  🙂 (hint: it’s more like the short glass, not the tall one)

When Should I drink my Water?

The best time for drinking water may not be what you expect.  Most of us are in the habit of having a glass of water with our meals, but this is actually not the best time for water intake.  At meal time, your stomach is filled with digestive acids and enzymes who’s job it is to digest your food.  If you dilute those acids and enzymes, they will not be able to digest your food as efficiently, slowing or disrupting your digestion.  Cold water makes this problem even worse.  It is recommended that you avoid drinking water (or other fluids) 30 minutes before or after your meals.  A few sips of room temperature water to help wash down your bites is ok, just avoid large amounts.

My daily water intake schedule goes like this:

  • One warm glass of water with fresh lemon juice first thing in the morning, followed by my workout and additional glass of water throughout.  Wait 20 min while prepping breakfast….
  • BREAKFAST  Wait 30 min then…
  • Water, at least 16 oz.
  • LUNCH
  • Water, at least 16 oz.
  • DINNER
  • Water, at least 8-10 oz (can’t drink too much before bed!!)
  • BED

What’s This I Hear About Lemon Water?

lemon--300x289 Warm lemon water in the morning helps kickstart the digestion process for the day.  There are many health benefits of lemons that have been known for centuries. The two biggest are lemons’ strong antibacterial, antiviral, and immune-boosting powers and their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances–notably citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene–that promote immunity and fight infection.

HOW TO DO IT: You should be using purified water and it should be warm-lukewarm not scalding hot. You want to avoid ice cold water, since that can be a lot for your body to process and it takes more energy to process ice cold water than the warm. Always use fresh lemons, organic if possible, never bottled lemon juice. I squeeze 1/2 a lemon with each glass and I drink it down first thing before I eat a single thing, or workout, etc.

Can I Add Anything to My Water?

orange-mint-water There are lots of great things that you are free to add to your water to give it some interest for fun or if you are having trouble with plain water.  Here’s some suggestions:

  • Give a Squeeze: Add fresh citrus juice, lemon, orange or lime
  • Infuse: Fill a large jug with water, add sliced fruit (try citrus, berries, melon or pineapple); refrigerate overnight.
  • Leaf It: Tear up some fresh mint or basil leaves and steep in water before drinking.
  • Cuke It: Add sliced cucumber!
  • Tea Time:  Any herbal tea is a great way to add flavor and can be served hot or cold.

What About Coffee and Caffeinated Teas?

coffee Having a small cup of coffee or caffeinated tea is acceptable while eating clean.  It’s the stuff you put IN your coffee that’s often the problem.  Too much caffeine however has some nasty side effects so limit your intake to about 200 mg (2 small cups max).  Remember that caffeinated coffee and teas like Green or White are ok once or twice, the teas are actually quite beneficial, but the caffeine acts as a diuretic, so you will need to add a little extra water to compensate.