Tag Archives: challenge group

Your Holiday Survival Guide is Here!

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The months of November and December become SURVIVAL MODE when it comes to nutrition and fitness.  This is the time of year when most people make all kinds of excuses. Whether it’s no time to workout, no money to eat healthy, or a lack of motivation to stay the course.  But here’s the thing, I KNOW for a fact that if you have a strong desire and motivation to DO ANYTHING then you will find a way.  If you are not highly motivated then you will FIND EXCUSES instead! It may not be EASY but it is certainly POSSIBLE.

So let’s do it together and make it manageable. You can have your CAKE and EAT it too!!!

Our holiday survival group starts November 14th! I have a plan to help you lose it and MOVE it this holiday season!! You CAN still indulge and eat desserts and holiday food because it’s all about BALANCE.

I’m going to share tools with you to keep you on track. We’ll take each day with moderation in mind, and have the energy AND motivation to stay focused on the end result. WE WILL come out of this holiday season STRONGER, HEALTHIER, and FITTER.

I will be giving away some AMAZING prizes to those who join us!

DO YOU WANT TO END 2015 BETTER THAN YOU STARTED?  DO YOU WANT TO MAKE A REVERSE NEW  YEARS RESOLUTION??? 

Imagine how much more energy you would have to get in your holiday shopping, wrap presents, to visit with friends, to get in those extra work hours, and do everything on your holiday wish list if you ate healthier and exercised 30 minutes each day?

Did you know that just the simple act of fueling your body with really great nutrient dense food can ALONE boost your energy level and metabolism?

I am planning a healthy Thanksgiving dinner, some fun get togethers with friends but I plan on staying accountable to my workouts and keeping my eating on track 90% of the time.  I know that when our treats happen they are earned and in moderation!  It’s all about a mindset shift of taking it one day at a time and not getting overwhelmed by the big picture!

Here is what you can expect from this group:

1. A health and fitness program to fit your needs in 30 minutes or less each day.
2. Sample meal plans and recipes to help you stay accountable, to help you with quick easy meals and snacks to fit your lifestyle.
3. Daily accountability through a closed online support group.
4. Tips on handling holiday parties, a restaurant guide, traveling tips, healthy alternatives to holiday favorites.
5. Motivation, Accountability every single day to help you end the year stronger than you started.

What if you could lose a few pounds this holiday season, rock in the New Year feeling confident and not defeated yet HAVE A REALLY GREAT AND ENJOYABLE HOLIDAY SEASON?

What are the requirements to participate in this group???
1.  You must be a customer of mine on TeamBeachbody, which means that I am assigned as your FREE coach.  If you already have a coach please reach out to the person you work with.  If you do not have an account, complete the application below.

2.  You must commit to a fitness program and nutrition plan, including Shakeology in which we will discuss options that are best for you, your ability level, your time constraints and your needs.

3.  You must commit to checking into the accountability group daily and reporting progress.

Are you in?  Does this sound like something you would like to do??? Simply complete the application below to be considered for a spot!!

Ohhh and check out some past transformations from our challengers here :)

HERE’s the DEAL….

You pick your level….

OPTION A: 

8 At-Home Workouts on DVD’s. You’ll follow a rotating schedule of different workouts to follow each day. You’ll need light to medium dumbbells or resistance bands, and will follow along with the video as you go. Every workout is 30 minutes each!

The Containers. These portion controlled containers will teach you how much you need to eat for proper portions to reach your goal weight. I use the containers more as measuring cups and pour my portions onto my plate! You’ll be surprised how much food you get!

The Nutrition Plan. The nutrition plan will help you calculate your individual needs for each day to help you reach your health and fitness goals (this can be for weight loss, gain, maintenance, or toning)

Your container allowance per day is calculated based on your weight and the average of 400 calories burned per fix workout.  Then you are given a range you need to stay in! Each container is broken down in the manual with a list of foods that you can eat.

One of my favorite parts is that treats are allowed. They give you a list of treat ideas that replace a yellow container. There are also recipes, seasoning blends, dressing recipes, and a restaurant guide for eating out in your plan.

30 meals of Shakeology. Shakeology is my one “duh” meal per day. Shakeology is one meal out of the day that is a no brainer, you don’t have to think about what you’re eating, it’s super healthy, it’s chocolate, and I know we all want to eat real foods but we get to that point in our life where we get busy, we forget to pack our lunch, we hit the snooze button one too many times, and we say “oh well” I’ll just grab something at the office, or at the drive through, and you know you’re not making a good choice, and you’re probably spending more than that $4 a serving for shakeology. Shakeology takes 60 sec to make and has all the dense nutrition of several servings of salad all in 150 calorie glass. The energy it provides me is insane and so important. Trust me – you’re going to LOVE this. And just in case you don’t (but you will!) there’s a 30 day return policy so you get to try for yourself

All for $140.00 USD

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OPTION B 

The workouts, the nutrition plan, the containers, 30 meals of Shakeology AND a 3-DAY Cleanse to Kickstart your results!!! 

All for $180.00 USD

Your Holiday Survival Guide

I know what it feels like to sit in a room full of clothes with nothing to wear, solely because nothing “looks good”

I know what it’s like to skip bread, drinks, and dessert, only to end up stress eating Christmas cookies at night.

The anticipation of January first and a brand-new diet, whole new life, and many lost pounds in the future is all too familiar.

But not this year. Last year was the first time in a long time the holidays were enjoyable for me. There was no major stress over food, no weight gain, and no guilt. And now, I can’t wait to share my favorite tips and tricks with you.

Enter, our holiday survival guide.

This is about balance. Whether you are just starting to focus on eating healthy or you need a little extra accountability this group is going to give you everything you need to stay on track (and stay sane) through the holidays!

Join my ladies and I for a 30-day group starting November 16.th. No starvation, no crash diets, just good food, regular exercise, and some goals, support and accountability.

Weight loss, health and nutrition are hard during this time of the year, but we’re going to simplify things, stick together, and make it through the holidays. You absolutely can have your cake and eat it too, and we’re going to show you how.

Your Holiday Survival Guide

Legend has it the average American gains around 5-7lbs over the holiday season, but we’re here to change that. No we won’t be crash dieting through the holiday season, instead we’ll practice things like balance, moderation, and healthier treats. So what if you could actually lose a couple pounds before the New Year instead of gain them? Would you be in?

So what is this survival guide?
It’s a 21 day group we’re my ladies and I will be teaching you some of our favorite tips and tricks for surviving the holiday season. You’ll be in a closed private community and every day you will get a post from me. We’ll be sharing recipes, nutrition tips, tricks, and motivation. Plus, you’ll be expected to check in once a day to hold you accountable.  We’ll talk about how to handle things like travel, eating out, parties, baking and more.

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You’ll be getting so much value from this group, but I do ask some requirements from you!

  • You must commit to checking in with the group daily. This is quick and will take 2 minutes of your day, but will be crucial in keeping you on track!
  • You must also commit to replacing one meal a day with Shakeology over the duration of the group. I make this a requirement because especially during this time of year, it makes for an easy, quick, and healthy meal for you to have each day. With the holidays we are busy, we forget to plan, we’re on the go, and chances are don’t always have time to cook the healthiest of meals. Shakeology is one simple meal you can grab and go, plus it assures that you’re getting complete nutrition within your day. 80% of your results are going to come from nutrition so we want to ensure your nutrition is on point. Now I too was a skeptic of a meal replacement, but I promise, this is no quick fix, weight loss shake. This is one meal a day packed with nutrition and unlike anything you’ve tried before. It has the right combination of protein and carbs to keep you full for 2 1/2 to 3 hours.  Plus it may help to decrease cravings and provide you with natural energy!***
  • The last piece is exercise, which is optional but encouraged. I can help you choose the best workout at your level, or you can choose to continue with whatever workouts you love!

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We kick things off with our “pre week” on November 16th. This will give us some time to clean our kitchens, meal plan, and get on track! Then for 21 days we commit to our healthiest holiday season yet. Here’s everything you’ll get…

  • A portion controlled nutrition plan (that I should mention, allows wine, chocolate, and cheese)
  • 7 days worth of workouts, programmed perfectly to get you stronger and fitter in 21 days
  • An online support group to keep accountability going and connect with others going through the program
  • Exclusive meal plans created by me, to maximize your nutritional intake and satisfy cravings.
  • 30 days of my favorite meal replacement shake, packed full of vitamins and minerals and formulated with the ideal protein, carb, and fat ratio for a complete meal

If you want to stay healthy and empowered this holiday season, you’ve got to join us! Send me a message to [email protected] or comment below if you’d like all the details!

***These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Clean Eating 101

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I’m going to be honest, the past couple weeks have been a whirlwind. With that my diet has fallen a bit off track….and, no I haven’t gained weight, but that’s not always the most important thing.

I’ve been subsisting on a diet of protein bars, and shakes, and my body is feeling it. Between travel, beach days, summer cookouts, I’m craving some fresh, whole, foods, and I’m inviting you to join me.

I’m going back to basics for 5 days and taking you with me. You’ll get accountability, support, a complete 5-day meal plan, shopping list, and workouts to try.

How do you join?
√ Make sure I am your assigned coach!
√Message me to be added to the group
√Be willing to commit to reporting in at least 1x per day for the full 5 days!

No purchase required, the only thing you need is for ME to be your coach! <3
Each day I will share with you nutrition tips that keep me on track, workouts, motivation, accountability, and my meal plans.

Do you need this?! Send me a message or comment IN below to join us.

P.S. If you’ve done a clean eating group with me in the past, you must invite a friend to participate with you to join again!

How to Plan, Commit, and Follow Through with Weight Loss & Body Transformation

Have you ever looked in your closet, stared at your clothes, and realized nothing fits…

I can’t tell you how many times, this experience happened to me. On top of that, even if the clothes in my closet did in fact, fit, it was highly likely I would go through 20 outfits before going out, convinced that each one made me look larger and larger.

A year ago, despite my constant efforts of personal development, body image workbooks, and coaching programs; body shame,  weight gain, and failure to follow through with diets, were a regular struggle for me. This made everything else seem more difficult.

Getting ready became a 2 hour process because nothing looked good. 

Workouts felt difficult, strenuous, and discouraging. 

Diets, despite my constant persistence to follow them, felt unrealistic, isolating, and boring. 

I felt alone in my weight loss journey, nothing seemed to be working, and I couldn’t imagine anyone was having as much struggle as I was.

Then slowly but surely different pieces of the puzzle started to come together. I started to own the fact that I struggled to maintain my weight, and instead of seeing it as a curse, started to embrace the fact that my constant efforts to workout and eat better, were keeping me healthy. I also began to collaborate with people who were as dedicated to health and fitness as I was. This made me feel supported, accountable, and motivated, and suddenly, I started losing weight without much effort at all!

So here’s what I did to plan, commit to, and follow through with own health transformation. I didn’t know what I was doing at the time, but now, since I’ve been through it all myself, I can give you the exact steps to follow to get your health and body to where you want it to be.

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Plan

Select a workout program you will be likely to follow. Figure out a nutrition plan that will be reasonable for you to follow (for life and not just a few days!). Get prepared with healthy groceries. Sign up for the workout programs you’ll need and ensure you have the proper equipment. Figure out any underlying struggles that will prevent weight loss, make body image a struggle, and inhibit progress. Once you’ve identified these triggers and struggles, prepare some strategies to help eliminate them, seek help in the areas you need, and be ready to combat some hurdles.

Commit 

Tell other people what you are planning to do. Recruit a friend, workout buddy, or family member to join you. This will ensure you have a like-minded support system, to help you throughout your journey. I always suggest my clients join in on my Facebook challenge groups as this was an integral piece for me. This not only kept me motivated and accountable, but I didn’t feel alone on my journey. I was part of a team, and if I didn’t want to follow through for my own benefit, I still felt compelled to stick it out for my team. Once you’ve got your support system set, commit and go all in. Acknowledge that you are making a commitment to yourself to be healthy. The better you take care of yourself, the better you will be able to take care of everyone around you. Be selfish. Put yourself and your health first. Prioritize feeling good about yourself. Let everyone around you know what you’re doing. This will be a huge piece of the commitment.

Follow Through 

Following through can often times be where people struggle. So you have your plan, you have your commitment, support group, and team of people behind you, now what? Now it’s time to follow through. Set yourself up for success. Dedicate a specific time to workout everyday. Make an appointment with yourself for your daily workout. Schedule it in your planner. Plan for it. Follow through with it. Prioritize your nutrition. Grocery shop and meal prep for the week. Stay on point with your nutrition decisions, knowing that each decision will affect how you feel during your next workout, your next meal, your next day. Keep in mind that the best way to follow through is to take things one day at a time. Each day, make the best nutrition choices possible, do all you can to work out, and know that if you fall off track, you can only move forward. Seek out support when you need it. This is why you made your commitment. When you struggle, you will quickly realize you are not alone. After enough follow through, comes success, progress, transformation! I’m so excited for you to get there!

Ready and motivated to go? Starting Thursday October 16th, I’ll be running a one-week sneak peak into the 21 Day Fix. It is one of my favorite workout and nutrition plans and I’ll be giving you all the information on how it works. You’ll also get an exclusive invite into my next challenge group, plus a discounted offer on the 21 Day Fix. There is absolutely no commitment and it is 100% free. Send me a message to [email protected] or add me as a friend and send me a message on Facebook letting me know you want it! I’ll add you ASAP. Or you can simply HEAD HERE and request to join!

21 Day Fix Sneak Peak

My Plan to Recommit

Several weeks ago, I made a huge life change. I moved about 50 minutes away from where I grew up, and was living. To some, this may seem like absolutely no big deal at all, and to me, while it excited me, it didn’t seem very far. How different could things be?

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Then I moved and realized just how much of a routine I was stuck in. To be honest, this excites me. I love my new home, my new location, and am so excited about a bunch of upcoming opportunities, but at the same time, the transition has taken longer than I thought, and has taken a bit of a toll on me.

Nothing major has happened, but I’ve found that little healthy habits I tend to stick with have slowly started to slip away. That doesn’t mean I’m sitting on my couch or eating oreos all day but I’ve stopped doing little things like meal planning ahead, Sunday meal prep, taking my fish oil daily, drinking enough water, mobility work, drinking Shakeology every day etc…and I need to get back to it. 

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My favorite co-pilot for my new commute.

So I wanted to share my plan for all of this week you. I’ve decided to set some goals for the next couple weeks to get me back on track. Here are my goals for the next two weeks…

  • Continue participating in challenge groups (send me a message if you want in! I have one starting September 15th)
  • Get to CrossFit at least 4 days per week
  • Commit to at least one day of running/cardio per week
  • Complete 2 days of additional accessory strength and skill work per week
  • Take fish oil daily
  • Spend 10 minutes on mobility daily
  • Drink my Shakeology daily
  • Follow my meal plan
  • Complete the 3 day Refresh this coming Friday through Sunday (again if you want to do this with me, send me a message!)

Now, you tell me….what are some of your health and fitness goals for the upcoming weeks?

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P.S. My friends and I are starting a 21 Day Challenge group on September 15th and October 6th. We all check in daily with a healthy meal and workout picture and motivate each other to get healthy and fit. I only have 3 spots left on my team in the 15th group so please let me know ASAP if you want in. Anyone can join and it is totally free, you just have to be willing to participate daily :) 

If you’re interested in joining me on the 6th as well, please let me know. I only have a limited number of spots on my team, and they’ll fill up fast! All I ask of you is that you be willing to be honest, work hard, and check in daily with us. 

How do you get in? Add me as a friend on Facebook and send me a message there or send me an email to [email protected]