Tag Archives: #weightloss

Obsessed….Two Weeks In!

66 Days Left! I can’t believe I have completed two weeks of this program already!

So Week Two….how did I do?

The week started as it will every Monday…taking measurements and weighing in. I don’t typically weigh myself every week because I think the scale lies and discourages, but because I am trying to track EVERYTHING with this program, I think it is something that needs done. I wasn’t upset….I had lost 5 pounds and 7 inches in my first week of the program! Yesssssssss! More importantly, I was feeling great and had not cheated on my meal plan ONCE.

Week Two though….I had a few slip ups. I fell victim to a Goodie Girl cookie (my favorite) as I waited in line for my coffee at Starbucks, and later that same day one of my kick boxers brought me crag rangoon from the local Chinese restaurant that I love. While I did share, I had some. But…..I want to be real. I’m not upset. It was shark week (sorry gentlemen), and I usually would be trying to eat all the chocolate and snacks and ice cream. I know it could’ve been so much worse, so even though I slipped up, I still feel like I did pretty gosh darn fab. My week even included a trip to Columbus to spend some time with my brother, and I was able to stay on track while there!

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Gosh, I love these cookies!

Workout wise, this week was a challenging week. Week One I went into my workouts using modifiers and easing back into things, but going into Week Two I went back to going all in. I definitely felt ready to, so I did. But I will tell you this….my body was so so so sore. I could feel every muscle working every workout, and that made me happy because I am the kind of person that gets satisfaction from feeling the burn and soreness. When Leg Day came around on Friday, it was killing me to sit on a toilet and climb stairs! Cheers to you, Autumn, for creating a kick ass program.

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Don’t underestimate these sliders…they are brutal!

I shared a few times over the past few weeks how important the performance line is, and I will not stop saying that. I truly believe if you are doing a program like this, caring for your muscles AFTER the workout is critical, and I do not recommend doing this program if you aren’t using them. Trust me, your muscles will be happier you did. My favorite product: the chocolate recovery drink I have post workout….I add frozen cherries to it, and it is so delicious!

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Simple and effective. 

This week I decided to be proactive and returned to my sports chiropractor. I’ve had one on my speed dial for awhile, but this week after feeling the burn, I decided I needed to get back into a routine with my dude, Dr. Matt, at Ohio Sports Chiropractic. I love this practice and the treatments I get there, and it doesn’t hurt that the practice treats Olympic athletes either. I’ll be seeing them regularly for dry needling and myofascial cupping, but on the days I’m not there I will be getting even closer with my foam roller. This thing is a life saver and feels so amazing.

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Regardless of what kind of athlete you are, BUY one of these!

Here’s a look at my meal plan for the upcoming week! I am so excited about every single meal on this plan!

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I’ve had the Turkey Bacon Spinach Quinoa Muffins on my meal plan since I started this program, and they are so delicious! I wanted to share the recipe with you…..and you don’t need to be doing this program to enjoy them! I love them for a pre workout meal because they aren’t heavy but are still satisfying.

Turkey Bacon Spinach Quinoa Muffins

Ingredients:

-1 cup spinach
-1 tablespoon green onions, chopped
-1 egg
-2 slices cooked turkey bacon, chopped
-1/2 cup quinoa, cooked
-1 tsp olive oil

Preheat oven to 375 and spray a muffin tin with coconut oil or nonstick cooking spray. Cook spinach with olive oil until spinach is wilted. Mix spinach with remaining ingredients, then spoon into muffin tin. Bake for 20 minutes!

This recipe makes THREE muffins, which equates to a Green, Yellow, and Red container. If you want to make more, adjust accordingly and use those multiplication skills you learned back in high school!

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I use a Pampered Chef large muffin scoop to make them come out perfectly!

In addition to rocking Week Two of 80 Day Obsession this week, my team and I also launched our FREE fit community, The Sparkle Bod Squad, on Facebook! It was an idea I have wanted to bring to life for over a year, so I am excited! Our team wanted to reach out to more people and share more resources, recipes, and tips, and I encourage you to join it by clicking HERE!

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Our team is excited to help you!

Here’s to another successful week! Let’s make it one full of sparkle!

Ps. I am still dreaming of donuts…..

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Obsessed….One Week In!

80 Days.

80 freaking long days.

Earlier this week I started a new fitness program that will last exactly that long, and I had no idea what to expect. I have lots of friends and team members that were already a week in, so it is nice that they are able to give me a little heads up on what was about to happen, but I still was relatively clueless. Since I am learning as I go, I will be doing a weekly wrap up on the program each Sunday to let you know what to expect in the event you are thinking about giving it a go or simply want to support me on my journey.

So what is this program? It is an 80 day workout program created by Autumn Calabrese (you may remember her from a little program called 21 Day Fix). Each day features a different workout, and utilizes weights, resistance loops, and sliders. When it comes to nutrition, this program is the most precise and specific I have ever seen, combining timed nutrition and portion control.

I was extremely excited to get started with this program, and I was heartbroken when I was told by my doctor that I wasn’t cleared to begin the program last week when it launched. My pneumonia was still lingering, and I was also battling acute bronchitis. After some additional medicine, more rest, and desk duty at the studio, I was finally cleared the end of the week to begin this past Monday.

I know many of you follow me on social media and know that I’m always doing a program, but I will be honest….I don’t always go ALL IN. Working out for me is something I need daily for my mental health, and since I am a huge supporter of balance, I refuse to give up the foods I really love, like donuts, tacos, and pizza. Everything is ok in moderation in my book. However, when I decided to do this program, I knew it was one that I had no choice but to go all in with. The other programs I do….I have completed them by following the workouts and nutrition 100%, so I know they how they work and how to coach others to success with them, which is why now I dont always follow them 100% now. I know what I can do with them if I do commit 100%. With 80 day obsession though, I do not, so I committed. Hardcore committed. Remember, this isn’t just about me getting results….it’s about me helping the hundreds and hundreds and hundreds of clients I have get them, too, and I can’t give them the best info if I half assed the program!

Since I was already well aware that some of my favorite foods would not be part of this meal plan, I had a lovely farewell weekend to some of my favorite foods before I began Monday….and when I say farewell, I truly mean I celebrated them in style. Saturday afternoon I enjoyed a philly cheesesteak and fries, Saturday night I got my favorite grilled cheese from Melt Bar and Grilled (the Mighty Macaroni in case you were wondering) and Mochi, Sunday morning I met two of my besties for brunch at Townhall for eggs benedict and sweet potato pancakes, and I rounded out the weekend by getting a half dozen of my favorite donuts from The Vegan Doughnut Company. Ive blogged about this company before, so you already know I love them, but my love for them has continued to grow. Kyra and Kharisma hooked me up with special donuts that said “80 Days”, perfect for my final donut meal for awhile. You better believe I will be having them make me some special donuts once this 80 day journey is up!

Needless to say, my before photos were pretty cute. I have a gluten intolerance AND a dairy intolerance, so that mighty macaroni grilled cheese hung around for a few days and made me look about 30 months pregnant.

The meal plan was what I was most nervous about coming into this challenge. I had never done timed nutrition and didn’t know how it would fit into my lifestyle. But, after a week in, I can tell you I really made it a bigger deal than it was. Since I was eating about 5 small meals a day before, I realized I was kind of already doing timed nutrition without me knowing. The only difference: I used to do fasted cardio every day, and with 80 day I needed a pre workout meal. Here’s a look at my meal plan for the week! Can I tell you how obsessed I am with the spinach bacon quinoa muffins??!!!!

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If you want me to email you this planner, send me your email through the contact form!

I created my own meal planner that helped me visually stay on track, and as you can see, nothing is too strange when it came to what I ate. Most of those foods I was already eating! Another difference: I added in the performance line.

When it came to getting groceries, I shopped at my two main stores, Aldi and Whole Foods 365. I usually spend about $40 a week on groceries, and I stayed right around that, so don’t tell me you have to shuck out all this $$$$ to make this program work. There are thousands of recipes out there that you can make work with your taste buds/wallet/family. And that cost for the week did include me snagging some purple cauliflower for the upcoming week’s plan, and that mochi i enjoyed Saturday night.

Let’s get to the nitty gritty though regarding my Week One thoughts/feelings/suggestions:

NUTRITION: As I mentioned, this isn’t as bad as you may think. My biggest piece of advice: PLAN. If you know you are on the go, bring an insulated cooler and your meals with you to stay on track and resist temptations. Monday our kickboxing studio had a DJ event with lots of tasty treats. I was thankful I had my meals with me so I could say NO a hell of a lot easier. I was PREPARED. Be prepared, too.

If you aren’t used to several small meals, you may not be hungry when it’s time to eat, but you make it work. Trust me, it gets easier. And MEAL PREP! You know how I feel about this….you have to make it a part of your weekly routine, especially for this program!

Should you change up the meal plan if you don’t like how the containers are broken down? NO. You need to follow this as Autumn structured it. She did it the way it is for a reason! Trust the process, and stick to the plan!

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The Performance Line: Several people have asked me “Do I really need to use that?” My answer: F*%k YES!!!!!!!!!!!! I have always used the preworkout and think it is the best on the market, but I had only dabbled with our recovery drink and overnight recharge formula. However, I knew coming into this program and talking to my friends who were in the test group that you absolutely need it, no ifs, ands, or buts. This program is designed to really kick your fitness up a notch and is treating you like an athlete. You, in turn, need to fuel your body like an athlete does.

I will tell you this……I had miscalculated how much Recovery  I had on hand (the protein drink you consume within 30 minutes of working out for muscle repair), and I also did with the Recharge, too (I know, what a slacker). Going into Day 3 my muscles were killing me from not having the Recharge the night before while I slept, and after the workout my body ached from not having the Recovery. I’m almost glad I ran out to see how greatly they are needed and what a difference they make. Thankfully, my shipment came later that day, and I was back to normal. If you are doing this program without the performance line, we need to talk, because you 1,000,000% should not be doing it without them.

The Workouts: Are they hard? YESSSSSSS. By no means do I recommend this to a beginner, and it is a HARD NOOOOOOOO  to anyone pregnant. Since I am coming off my stint with pneumonia, I did modify a lot, and that was still challenging. Are they rewarding though? Absolutely. Even though they are challenging and I cuss the whole time, I feel so much satisfaction when the workouts are done. I already feel stronger and see changes in my body. I like that. I like that a lot.

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Water: You need need need to be drinking water like a camel. Hydration is so important.

Throughout this 80 day journey, I am doing something a little different. I’m taking a photo of myself every single day to show you all the progression. So often people will post a before and after and say shit like “that’s photoshopped” and I’m going to show you it’s not. I’m also going to show you that things don’t happen overnight. I can’t wait to show them to you all in 73 days. I’m also taking measurements and weighing myself each Monday to track what’s going on.

I’m excited about this journey, and I’m really proud to report in Week One I did not cheat on the meal plan ONCE! New program, new meal plan, who dis? I’m still thinking about my bff donut though…..

But that doesn’t mean the struggle isn’t well……

Here’s what else I have to say about week one:

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Core de Whattttttttt? Here’s the Info you need to know!

Finally!

We are getting closer and closer to the highly anticipated release of the new home workout program Core de Force, and my excitement is off the charts!

Those who follow me on Facebook know that I have been looking forward to this since I learned of it back in July at our annual Coach Summit, and I think it is safe to say many others are as well! This program brings a fresh new perspective to home workouts by combining boxing with kickboxing and Muay Thai…who wouldn’t love that?

As a fitness and wellness coach, I am always anxious to try out a new program to see how it works and who it can best assist when it comes to my clients. For those of you who are looking to get a jump start on the holidays or are wanting a new program to shake up your workout routine, here’s a little more info on this program, set to be released on October 31st.

What is Core de Force?

As I mentioned, a mix of Muay Thai, kickboxing, and boxing inspired this workout, which requires ZERO equipment….just your body. Core de Force is a month long program, and the daily workouts feature three minute rounds that include cardio spikes, bodyweight training, boxing moves, combo moves, and Muay Thai. Workouts vary in time between 30 minutes and 45 minutes, and there are multiple workouts you rotate between during the course of the program. These workouts include: MMA Shred, MMA Speed, MMA Power, MMA Plyo, Dynamic Strength, Power Sculpt, MMA Mashup, and Core on the Floor. You also have an Active Recovery workout to help your body recover and a Core de Relief 5 minute stretch session before bed. There are three additional advanced workouts once you complete the program that can you choose to include: MMA Kick Butt, Agility Power, and Agility Strength,

What is Muay Thai?

Developed in Thailand over a thousand years ago, Muay Thai focuses on uses the entire body as a weapon utilizing close-combat techniques. Rooted in ancient boxing, its purpose was to assist soldiers when they became disarmed using an eight point system: feet, knees, fists, and elbows. In time it developed into a popular sport.

Who is the trainer?

Trainers….you get two! Joel Freeman and Jericho McMatthews! Recognize these guys? If you ever gave Les Mills a shot you do!

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Photo Courtesy of Beachbody.

Who should do Core de Force?

Everyone!!!! As with the rest of Beachbody’s programs, there is a modifier for the program if you are a beginner, so don’t be afraid of trying it. As you get stronger, you can increase the intensity  and speed of your workouts. This is a great program for anyone who likes boxing, wants to tone up (especially in the core), or loves intensity…….I’m raising my hand because we all know I love intense workouts.

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You can do this! You just have to be willing to start!

What kind of meal plan comes with Core de Force?

Core de Force follows the portion fix, so my 21 Day Fix, 22 Minute Hardcorps, and Cize graduates will have no issues adjusting to this plan. You won’t get a set of portion containers with the program, but I can help you order them if you need the set or want more! The food plan is very easy to follow, but don’t worry…if you get confused I am here to help you with all of it.

Is there any way to try it?

YES! There was a sneak peek earlier in the month, but there’s some good news….you can try it out again on October 24th! How? If you are a Beachbody On Demand subscriber, you already have access! If you haven’t tried it, it’s super easy…..Click Here to get your free 30 day trial. On Demand is my best friend….since I am on the go a lot I love having access to all of my workout programs on my iPad, cell phone, or laptop. It’s also the best bang for your buck if you are shoppertunistic like me!

Check out my sneak peek at Core de Force here!

Where can I buy this program?

From a Team Beachbody Coach! If you don’t have one already, I would love to help you! As your coach, I am able to link arms with you virtually and help you from start to finish as you begin this program regardless of where you are located. We can craft meal plans together, establish an accountability plan to keep you on track, even grocery shop and meal prep together if you are close. My support goes far beyond the Core de Force program; as your coach you gain exclusive access to all of my online groups for as long as you need them and me. I can also help you save money on the products you love that can help you on your journey!

How much does this program cost?

There are several options when purchasing the Core de Force program, but the best option for you when it comes to value and results is the bundled package, which is available to you on October 31st. With the bundled package you get:

-The entire Core de Force workout program
-Nutrition Guide
-A month of Shakeology in the flavor(s) of your choice
-Core de Force program guide
-30 Days of Beachbody on Demand
-Access to unlimited one on one coach support

 

Interested in this awesome new workout?

I would like to invite you to be a part of my exclusive Core de Force test group that will kick off on November 7th! I love test groups because they are a way for me to be right beside my challengers experiencing a program for the first time. I haven’t led one since Master’s Hammer and Chisel released last year….so to say I am ready for this is an understatement.

What are the requirements for the test group?

-All participants will commit to both the Core de Force program and Shakeology to be in the group.

-Each participant will have ME as their coach. If you are working with another coach already, I encourage you to reach out to them so they can plug you into one of their groups. Sorry, no coaches, please.

-You will participate in my private online Facebook group and be willing to log your workouts and daily food activity so I can best assist you in achieving the results you want.

***All test group participants will get a special gift from me: Beachbody Energize…my favorite pre workout and one that you most definitely will want while doing Core de Force!

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I cannot wait to help you get started using this program and look forward to helping you reach your goals. Stop giving into your excuses, stop feeling like you can’t…..this is your chance to make positive changes that can help you in so many ways. BELIEVE YOU CAN BE HEALTHIER AND HAPPIER. I’m here to help you get there.

If you are interested in being one of the selected participants in my Core de Force test group, please complete the following form. All participants will be notified by October 30th so you can order all of your tools the minute they go on sale October 31st.

I can’t wait for this….and I can’t wait to help you!

 

 

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Coming for you, Beast!

Time for a little Hammer and Chisel Update for Week two and three!

So……things haven’t gone exactly as I had hoped with this program. You probably remember me sharing in my last post that I had a little back issue that had me restart Hammer.

Well…..that bitch came back.

Before we get into that, let’s chat about Week Two!

I approached Week Two with the same Badass attitude I ended Week One with…..I mean, I was slowly gaining a new obsession for weight lifting and loving the changes I was seeing in the first week.

Here’s a look at the meal plan I rocked for Week Two! I changed up a few things this week but stuck to some of the same items, mostly because if I love a recipe I tend to make it over and over. I was a huge fan of the egg salmon sandwich I had made for breakfast the week prior, however, the store was out of smoked salmon so I opted for prosciutto as the meat on the breakfast sandwich.

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How does your fridge look at the beginning of the week? I pride myself in the organization of my food….I’ve found it helps me stay on track when meals are organized together in similar containers. Don’t you agree?

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If you haven’t given meal planning and prepping a chance by now, I strongly suggest you do. It saves time, money, and keeps you on track. I can’t stress that enough!

So let’s talk workouts. The first week I was challenged and felt like a sweaty beast each day. I loved it! I knew coming into week two that workouts were going to get a little more demanding, but I was ready. Here’s the thing about Hammer and Chisel….you don’t exactly repeat workouts in the same manner as other programs. As someone who loves variety, this is probably my favorite aspect…..I never know what to expect, I never feel bored, and I am excited for my workout every single day.

Monday: Chisel Cardio Day. Anytime I see the word “cardio” in a workout I get a little bit more excited than normal! This workout was killer, and I found a new favorite move in sword pulls.

Tuesday: Max Hammer Strength. I really enjoyed this workout. It focused on tiring yourself with one move, then going heavier with the weight for an additional 8 reps. This was a mix of all the basics…..lunges, presses, sumo squats, calf raises…..a great all over workout that left my muscles tired.

Wednesday: Chisel Agility. Agility meant one thing…..lots of jumping, planking, and high knees. For some reason, this workout and I did not jive. It consisted of two rounds, and at the end of the first one I was really struggling with finishing it. Some workouts I connect more with than others….maybe I’m just not an agility girl.

Thursday: Rest Day. Much needed. My muscles were still screaming from Hammer Strength.

Friday: Hammer Power. I was just starting this workout when my back said HELL TO THE NO to me. I had messed it up earlier in the morning and didn’t realize how serious it was until I attempted to do a clean. Immediately I felt awful spams in my lower left back and knew I had to stop.

The following two workouts, Chisel Balance and Hammer Conditioning did not happen. Instead, I focused on my nutrition and resting on the couch. I figured a couple of days rest and I would be back to the program. When it came to my nutrition, I knew that even though I couldn’t work out, it was incredibly important for me to stay on track. Abs are made in the kitchen, not the gym!

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For the following couple of days I rotated the heating pad and ice method until I could get into my sports chiropractor. It didn’t hurt to walk, and I was even able to have a quick three mile run early in the week. However, when I sat down or attempted to sleep the pain was unbearable.

Thank heavens for my sports chiropractor. Having one on my speed dial is one of the most important numbers I have. If you are an athlete or you teach fitness classes, I recommend doing the same. The thing with back issues is that all too often we think we can just heal them ourselves with time or some at home remedies. If I have learned anything with this injury it is that I should’ve gone to the chiropractor a few weeks ago when I first had the issue.

During my appointment I found out that it wasn’t actually a back muscle that was the problem, but my sacroiliac joint. Yeah, I know what you are thinking…..I didn’t know what that was either until I saw a diagram. Here’s where it is located:

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Photo courtesy of sportsinjuryclinic.net

The good news is that after some stretching, a little stim treatment, and work with my chiropractor I felt like brand new. Best part? I was cleared to start some light exercise and could resume to normal activity within a week with a few follow up appointments with my chiropractor to make sure my joint was okay.

The rough thing about having an injured back is not just having to skip workouts, but having to cancel my live classes, too. I love teaching in front of people and helping them get into shape. Taking a few days off meant I wasn’t able to help as many people as I could’ve. Fortunately I will be able to return to my Insanity Live and CIZE live formats in the upcoming week!

Since I can’t do anything with weights until the end of the week, I will be doing a week of PIYO before diving back into Hammer and Chisel next Monday.

When life hands you lemons, find a way to turn them into chocolate cake. Find a way to make it work…think outside of the box. I hate delaying a week of H & C, but subbing in a week of PIYO will help me stay on track when it comes to exercise and endurance and allow me to ease back into the weights next week.

I’m ready for you, Beast. I may not conquer you on my original timetable, but trust me.

I will conquer you.

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