Thursday, October 5, 2017

Clean Week: An Introduction to Health & Fitness




Where's all my secret followers? You know who you are!!! You have been lurking, watching, waiting...

Scared to hit the like button on a post, petrified to make a comment, afraid I am going to ask you to join a challenge group or drink the kool-aid...

Well this post goes out to all of you who!!! You are not quite sure if you want to commit to a full month of clean eating, 30 minute exercises, meal planning, and starting a new lifestyle!! You're nervous, not sure if you can do it, maybe you're afraid to fail. Maybe you are so overwhelmed with being a mom, working full time, keeping up with your chores, saving and taking care of everything and everyone - that you couldn't possibly add one more thing to your plate...

I totally understand that!! I stalked my coach for 4 months before I decided to take a chance. I was petrified i was going to fail, I was convinced this was a scam, I was in a crappy marriage that was sucking my soul dry, I was running all over the place for my son, my list of excuses as to why I shouldn't participate grew by the minute...Until, enough was enough. 

Yes, I know - it looks so super overwhelming in the beginning....But I PROMISE it gets easier and I will be by your side every step of the way!! I absolutely love clean eating, the way it makes me feel, the improvement on my health and my attitude towards life, and finding new recipes!  

I started my journey to improving my health just about 4 years ago. I can say that I not only did I lose 70 lbs, but I even transformed my teenage son's eating habits! I am so freakin excited to share with you a brand new tool to help you start understanding the basics of clean eating, introducing yourself to exercise with under 30 minutes a day just 7x a week and a sampler of Shakeology if you would like to give that a try!

The good news is Beachbody’s newest program, CLEAN WEEK, launched October 3rd and it lets you “try on” a healthy lifestyle for just 7 days, no strings attached!!!







Clean Week is only one week long and will show you how easy it is to make healthy choices and give you the confidence to take the next step. The best part? You do not have to fully commit to an entire challenge pack. This option allows you to sample the program for a week, to help you test out the products and be a part of my support & accountability group so I can teach you how to plan and prep, keep you motivated and share some of my tips and tools with you!





This is a great program for beginners and those who have tried a fitness program and stopped or gave up on themselves or haven’t started because they’re afraid to fail. You know you need to make a change, you want to make a change, but you’re not sure where to start – Clean Week is your answer! If you want to dip your toes into health and fitness without jumping in from the highest diving board, this is the perfect program for you!!

Show of hands.....Who hasn't been afraid to start a new job, a new relationship, or leave a toxic relationship? Maybe your fears came from starting over in a new town, becoming a single mom, or starting a business. We ALL have been afraid of new things, new changes, the scary unknown.  All of those things come with risks. Life is about taking risks and seeing where it will take you. You have no idea what you are capable until you put your mind to it. You can’t be afraid to give something a try, what’s the worst thing that could happen? You may have to take extra water breaks or push pause to give yourself some breathing room? But what are the rewards at the end of the day? How will you FEEL is you make it through just 1 day of working out? How about 3 days?  Or 7 days? How will you FEEL if  you learned to eat healthy and perfectly portioned, and kept it going for 1 day? 3 days. or 7 days? Would you be proud? Feel happy? Feel accomplished?

You can look back and say, “I did that...I kicked ass...I didn't quit on myself”! You can show people your new found confidence, your swag, your self love warrior attitude. And bonus - You can wear clothes you’ve been wanting to wear for a long time! You can pull out those leggings, and little black dress that has been hanging in the back of the closet! The possibilities of what getting healthy from the inside out can do for you is legit endless!

 When you feel good about your body, it will show in every aspect of your life....Other people are going to be in awe of the beauty radiating from within you. Your positive body image will reflect on others, and maybe just maybe - help them to feel better about themselves. You can help end the negative dance parties that go on in our heads just by saying “yes” I want to face my fear of failure and prove myself wrong! 


How does Clean Week work?

Clean Week is a 7-day fitness and nutrition program designed to introduce you to a healthy lifestyle with new super trainer Megan Davies. You will get 4 workouts, a step-by-step meal planner, and should you choose - a week’s supply of delicious Shakeology.

The Workouts

Clean Week comes with four 30-minute workouts: cardio, strength, core function, and flexibility. These workouts will be available for FREE on Beachbody on Demand starting October 3rd. You do not need to be a member to access these workouts. The only equipment required is a set of dumbbells for the strength workout. If you don't have dumbells, use what you have! Bags of flour, cans of sauce, your own body - There will also be an intensifier available if you want to kick up your workout!!

The Nutrition Plan

There is NO calorie counting in this program!! You will receive a step-by-step meal planner that breaks it all down for you with delicious, nutritious foods. And should you want to try before you buy Shakeology - you can get a 7 day sample supply of Shakeology!!! Packed with all the nutrients, vitamins, and protein that you need, Shakeology will help curb your cravings and boost your immunity. The regular Shakeology sampler comes with 2 packets of chocolate, 2 packets of vanilla, 2 packets of cafe latte, and 1 packet of strawberry. There is also a vegan Shakeology sampler available. And i have tons of recipes!!!

The Support and Accountability

The best part of Clean Week is the support and accountability you get from my Challenge Group! In a closed Facebook group starting on October 9th, I will provide you with daily motivation, tips, tricks, and everything you need to make it through the week successfully!! I am actually going to be running this group for 14 days! The 9th we will start the plan and prep process and on the 16th will be day 1 of our workouts! I am going to be adding you to my closed online accountability and support group to give you daily tips, motivation, accountability and more.



Can one week really make a difference?

HELL YES!!! This is the first step in making better choices and building better habits. If you stick with the program for the full 7 days, you will start to see and feel changes in your body. Plus you will increase your confidence and you’ll be ready to continue your fitness journey!!!

If you are interested, fill out the application below!!

Sunday, September 17, 2017

10 Excuses NOT Work Out — And How to Overcome Them!






I’m too tired. I’m too overweight. I don’t have time. I have kids. I’m a single mom. I work full time….


It’s easy to come up with a zillion reasons NOT to exercise. How many of us keep saying tomorrow I will start? And then tomorrow comes and so does another excuse??



Here are tips to overcome the top 10 excuses to working out.




Excuse #1: I can’t afford a gym.



The cost of gym memberships can vary widely. They can range from $10 a month to more than $200. Some health programs charge $10 per month just for someone to help you. Some could cost up to $250 per month! According to Statista.com, nearly 57 million Americans were members of a fitness center as of 2016. And they say about 67 percent of people with gym memberships never use them, so if you fall into that category the only weight you are going to lose, is the money in your pocket!!

Sensible Solution: Instead of putting your fitness dollars down the drain with an unused gym membership, look for more affordable solutions like creating a simple home gym and joining Beachbody On Demand, which provides unlimited, streaming access to hundreds of workouts for just $99 per year. And it comes with a FREE COACH (ME), 1:1 support and accountability, meal plans, and chances to win $$ and prizes! The result: More muscle for less money.


Excuse #2: Umm, I’m a mom - I’m way too tired to exercise.


We are moms. We run the house, we are taxi drivers, we work, we are therapists, we are doctors, we are personal chefs. Our 24/7 lifestyle often leaves us feeling busier and busier, and as a result, freakin exhausted!!! When I speak to women in my challenge groups, the one word for how they feel most they give me is, ‘tired’. And it’s not just a physical fatigue. It’s a low emotional energy leaving us feeling negative and drained. All this leaves us wanting to skip workouts to preserve what little energy we have left. And if you are like me – reach for the cookies, because using food as an emotional crutch is common.

Sensible Solution: When you feel too tired to work out, to be honest – the best thing to do is to actually work out!! Working out is almost ironic. It can make your muscles physically tired, but you’ll actually feel more energized from it. Once you start sweating, your body will start releasing neurotransmitters like serotonin, dopamine, and natural endorphins that will make you feel better. You are going to see a rise in your energy levels, you are going to notice a shift mentally, and you are going to feel a sense of calm. You may need to find a mantra that helps to train, or an accountability partner to kick you in the butt (ME) but you will be able to train your brain to overcome your tired body’s reluctance. Set a reminder on your phone that triggers positive notifications like “I’ll have more energy after I exercise” or “You’ll never regret a sweat session” or “I deserve to feel good and confident” and I deserve time for me”….to pop up before your scheduled workout. Planning to exercise with a friend will also motivate you to keep your commitment to exercise even when you’re pooped.


Excuse #3: I need more motivation, I have none, to workout and get healthy.



If losing weight or your general health isn’t a good enough reason to work out and you need extra incentives, do some soul-searching to find what will work to motivate you to get moving. Are you a mom? Would you encourage your children to be unhealthy? Would you want them to struggle with confidence and self loathing? Do you want to be around your family and friends longer or shorter in this life?

Sensible Solution: Give yourself a reward for meeting your health & fitness goals. And NOT a food reward!! Food is fuel, not a reward or punishment. Give yourself a reward of something you really want. If you love massages, book a massage at the end of every month you complete your target number of work outs. Do you love mani pedi’s? Every 2 weeks only get that done if you drank all your water, or ate all your veggies. You can log your workouts using a habit-tracking app like MyChallengeTracker, that you get for FREE when I become your coach and you join one of my challenge groups. How about money as a motivating factor? Apps like DietBet allow you to wager money on meeting your workout schedule. You receive cash when you hit your goals, but cough up money when you don’t. A more selfless soul? Track your sweat sessions, put $1-$5 in a jar every time it is completed and donate money to your choice of charity!

Excuse #4: I don’t have time.


We all have the same 24 hours in the day. And between kids and a commute, a job and other responsibilities of life, it can feel hard to fit a workout in your daily schedule. There is only so much time in the day and with so much on our plates, working out can often get pushed to the back burner.

Sensible Solution: Instead of trying to find time to work out, think about how you can make time. The trick is to find a block of time in your daily schedule that’s consistently free of commitments. Make it a mandatory meeting! For some, that time might be before or after work. For others, that might be during their lunch hour. Every Sunday, sit down and look at your week ahead. Put your mandatory workout in the places you have the time.

And yes, time commitment can be minimal. If you can carve out just a half hour a day for exercise, you’ll have all the time you need to get in the best shape of your life. There are several workout programs on Beachbody On Demand that are less than 30 minutes, such as Tony Horton’s 22-Minute Hard Corps, Shaun Week, FOCUS T25, and 21 Day Fix!

Many of us have ‘fear of missing out’…so we overbook ourselves because we cant say no. The key is – don’t say NO to yourself!! YOU are a priority, your health is a priority, allowing yourself to have me time is a priority!

Excuse #5: If I work out alone, I won’t do it at all.


Unless you have a crazy big supply of internal motivation, and let’s face it – if you did you wouldn’t be googling this….Working out with a friend can make your workout time fly by and challenge you to push yourself a little harder. Since there is no accountability when we work out solo, it’s easier to flake or not give the workout your best effort.

Sensible Solution: Ask a friend to meet you for a weekend run or see if some colleagues want to join you for a bootcamp, or a Beachbody LIVE class after work. Exercising with a partner or a group increases motivation and consistency.

Don’t have any friends (or at least any into fitness)? Find some by joining one of my challenge groups, or looking for upcoming fitness-focused get-togethers on Meetup.com. Not only will you get a great workout in, but you will meet some amazing people, also on a health & fitness journey – and some true friendships can be born from there!


Excuse #6: I’m too old/overweight/uncoordinated/embarrassed to exercise.



It would be easy to assume that it may be easy for that size 0, twentysomething to just looooove going to the gym, right? What if that girl has the same fears as you? Difference is, she is pushing herself out of her comfort zone and taking a chance. Trying something new. Getting or maintaining her health. Because she knows how important she is, and that she deserves to feel sexy and confident. Whether you feel too old, too overweight, or ridiculous in workout wear to break a sweat, there is a simple solution. Start small, but start with something.

Sensible Solution: Go for a walk, with a friend, with your dog, with your kids, with your spouse. Go to a park or somewhere else in nature. Walking is a great way to take that first step to get a person moving forward. You won’t even realize how far you have gone! At home workouts are another great option since they can be done in the privacy of your own home and often include examples of how to scale up or down the workout to match your ability and fitness level. Try a program like Beachbody’s PiYo that uses low-impact but effective moves to burn fat and sculpt your muscles. Or YOUv2, or CIZE which are dynamic dance workout programs created for beginners that are so much fun that you may forget you’re working out. And make me your FREE COACH! I would love to help get your started, and be there for you! I know what its like to be severely overweight and scared to start!


Excuse #7: I get bored so fast…I don’t want to do the same thing over and over.

Who cringes at the thought of hitting the treadmill or same exercise class again? ME!!!!! The best way to beat boredom is to find a workout program that both caters to your fitness level and one that you actually look forward to. It’s also important to switch things up every few weeks or months so that you don’t fall into a “routine.”

Sensible Solution: Consider signing up for Beachbody On Demand, which includes a variety of workout programs from a handful of the nation’s top trainers! There is a range of exercise styles and intensities. There’s something for every personality, exercise preference, and fitness level. I have gone through most of them – and I would love to help point you in the right direction!


Excuse #8: I have injuries 



Exercise doesn’t have to mean grunting and groaning and dripping in sweat. Nor does it mean going above what your injuries allow. There are a variety of effective workouts that burn calories and build muscle while not aggravating your injury.

Sensible Solution: Try a slower-paced workout that emphasizes stretching and controlled movements. Beachbody Yoga Studio — exclusively on Beachbody On Demand — offers several beginner yoga classes that focus less on getting your heart pumping and more on experiencing a full-body stretch, increasing your balance and flexibility, as well as strengthening muscle by holding yoga poses. And remember - always consult your doctor before starting any fitness program!


Excuse #9: I’m a full-time parent/single mom.



Let’s be honest – kids are a blessing, they are beautiful and they fill our hearts with such joy. BUT they take up a lot of time so parents and caregivers need to get creative in order to find ways to exercise with kids around.

Sensible Solution: When kids are young, pop them in a jogging stroller for a few laps, or 35 minute walk around the neighborhood. As they get older, find ways to exercise that mesh well with your kids’ activities. Run or walk the track at the baseball field while your son goes to practice. Do intervals on the school stairs while you wait for dance class to let out. Parents can also model healthy living by finding workouts that kids and parents can do together! Beachbody On Demand now has a “kids and family” category. Whether it’s a family bike ride, friendly game of hoops, or a dance-based workouts like YOUv2 or CIZE, exercising as a family will help you spend time together, fit in your workout, and help you demonstrate healthy habits.


Excuse #10: I don’t like to work out with all those men watching me.


If it makes you self-conscience to break a sweat in front of others, find ways to overcome your fears.

Sensible Solution: Working out in the privacy of your own home solves this problem. So choose your favorite workout program on Beachbody On Demand, and with the curtains closed, bust out your calorie-burn session. Join one of my challenge groups, and have the power of strong women behind you giving you the support and encouragement you need.



Looking for support, motivation, and accountability?? 


I am here to help!!! CLICK HERE and let me know!

How to Choose the Right Beachbody Workout for You????




With more than 40 programs and 400 workouts, Beachbody On Demand can be somewhat overwhelming. Whether you’ve been doing our Beachbody workouts for years or you’re just starting, some guidance can be helpful when picking a Beachbody workout program.

There are a few factors that go into choosing the right program to help you reach your goals. What’s your current fitness level? What kind of exercise do you like best? How much time do you have to work out each day? Do you have a favorite trainer?

Below, we break down these details and more for 19 of the most popular Beachbody workout programs on Beachbody On Demand to help you pick the one that’s the best match for you. And since we’re always adding new programs, check back for updates on new workouts you can try!

Need a refresher on what exactly Beachbody On Demand is? We give you all the details here.

Already know your fitness level? Wanna check each level out?

Use the links to jump directly to the programs!!









Wanna talk 1:1 to figure out what’s best for you? Click here to schedule a time!

Can’t wait to hear from you!!!


XOXOX
Kristin