Is it time to reset your goals already?

If you’re like me, you probably started 2016 with a new vigor for your goals and resolutions. “Get in shape, read more, stress less, move more, spend less, save more.” These are all great goals, but without a plan in place, you might find yourself at the end of the year with none of them accomplished. Looking back on 2016, I’m a bit disappointed in myself reviewing the goals that I didn’t accomplish. I remember reading a book several years ago that talked about all of these areas of our lives that we should all be working on. It seemed so overwhelming! It wasn’t broken down and the whole book just made me feel like giving up. And while I’ve learned about SMART goals over the year, I became a little lazy in my goals telling myself that a little change is better than none. And, while that is true, I lacked the structure that SMART goals can give.

Remember, it is not the extent of the change that matters, but rather the act of recognizing that lifestyle change is important and working toward it, one step at a time. ~Psychologist Lynn Bufka, PhD

Now that I realize that change is important (I don’t want 2017 to end the same as 2016), I’m ready to put the structures in place to accomplish my goals this year.

SMART Goals

  • Specific:
  • Measurable
  • Attainable
  • Realistic
  • Time-based

These are the official guidelines for these goals but I need to break it down into what that means for me.

Get in Shape

Like almost everyone, one of my goals is to “Get in Shape.” I’ve been living a healthy lifestyle and I’m very happy with how I’ve maintained my health and fitness. However, I want to kick it up a notch this year. I’d like to go on more hiking trips than I did last year so I need to make sure my muscles are strong to do that.

How can I accomplish this goal?

  1. Specific
    • I know that I want to build up my muscle strength so I can do more hiking this summer as well as lift more straw bales and gardening equipment. So, my specific goal is to complete the Chalean Extreme workout program that I have access to with my BOD All-Access pack. By the way, I love this because if I feel like switching it up a day here and there, I totally have the option to do so.
  2. Measurable
    • To measure my goals, I will track them on a calendar. I write down all the workouts I do on a wall calendar. Totally old-school, totally simple – but it’s a great way for me to look back and evaluate my year. I have calendars from the last several years and it’s really interesting to see my patterns over the years.
  3. Attainable
    • Is this goal attainable? The workouts that I’ve chosen are about 30-40 minutes, so yes this is attainable. I really don’t have any excuses.
  4. Realistic
    • I know that my days are busy. I acknowledge that a regular workday along with housekeeping, cooking, laundry, dogs, chores is alot but I’ve chosen workouts that are shorter so they are totally realistic.
  5. Time-based
    • The Chalean Extreme program is 90 days.

What are you doing differently this year?

It’s important to start small and ask for support as you’re working on your goals. I tend to keep my goals inside myself and I think that’s where it’s bit me in the past. When I started joining challenge groups for support and accountability, that’s where I really started to see a consistent trend. Usually during the winter, I let myself go but the last few years I’ve been involved in facebook groups where we talk about our nutrition, our Shakeology recipes, how our workout programs are going and this has really kept me at a base fitness level that I’ve never had before. I don’t worry about being perfect, and I’m not required to, but I am HEALTHY!!! And, that’s what matters.

If you’re interested in joining a great group of friends and accountability partners to help you with your goals in 2017, message me on facebook and we can chat!

In the meantime, use the SMART principles, don’t beat yourself up and keep trying. It’s more important to make one good decision at a time for lasting lifestyle change. Happy 2017:)

All Access – Beachbody On Demand and 2017 Resolutions

2017. It’s just a few days away. If you’re like most people, you went a little overboard on holiday foods and now you’re making plans to get in shape and clean up your nutrition in the new year. I’m also excited about a new opportunity in 2017. The chance to start fresh. To reinvent myself. To get back to eating healthy at least 80% of the time.

usainbolt"Dreams are free. Goals have a cost. While you can daydream for free, goals don’t come without a price. Time, Effort, Sacrifice and Sweat. How will you pay for your goals? "

“Dreams are free. Goals have a cost. While you can daydream for free, goals don’t come without a price. Time, Effort, Sacrifice and Sweat. How will you pay for your goals?” ~Usain Bolt

I used to have “get in shape” on my resolution list. But what does that mean? And more importantly, what does that mean TO YOU? Whatever stage in your life, you probably want to be the best that you can be. Maybe that’s more flexibility. Maybe it’s a bikini body. Maybe it’s increased strength because we lose muscle mass as we age. Regardless of your resolutions, it will only be a dream if you don’t have a plan.

I’m super-excited about the new Beachbody On Demand challenge pack. If you follow me, you know that I don’t miss a day of Shakeology (I’m writing a separate post about that but I love the immune boosting benefits of the mushrooms that are in it, the pro and prebiotics, enough vitamins to replace a multivitamin, the way it fills me up – it’s awesome and I’m not just saying that). The challenge pack includes Shakeology (yeah!) and (Ta-Da!) all of the great fitness programs that Beachbody offers. I’ve gotten compliments on the fact that I don’t look over 40 (maybe they’re just being nice, ha ha!) but I honestly believe it has to do with the good nutrition that I put IN my body, not what I put on it. I don’t spend money on makeup creams or miracle wrinkle cures but I DO spend it on good nutrition. So, if you got some Christmas $$ from Santa, now is a great time to try out BB On Demand.

I’ve tried most of the programs. Ask me about them. I’m currently doing Core de Force.Other programs range from Piyo and Yoga Booty Ballet, to more medium challenge programs like Turbo Jam and 21 Day Fix, to P90X and Insanity and 21 Day Fix Extreme!

These programs are important to me because I’m 43 and it’s my goal to stay healthy. I don’t need to be in bikini shape (obviously – ha!) but I do want to maintain my strength and flexibility as I age. I want to keep my heart strong. I saw my mother pass away at a young age (only 66) and I want to stay as healthy as I can.

So…what’s the deal with this Beachbody on Demand Challenge Pack?

Read more about the Health Bet Here…

  • Fitness program & meal plan
  • 30 servings of Shakeology (great flavors like chocolate, vanilla, cafe latte)
  • Peer support and accountability
  • 1:1 coaching from me
  • Access link to My Challenge Tracker App
  • Clean eating recipes

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Tell me about Core de Force – Workouts and Meal Plan

I’m a week in to CORE DE FORCE. My favorite part about these workouts is that the core work is disguised in cardio – if you know me, you know that I despise isolated core work!

The base program includes 4 MMA-style workouts, 2 bodyweight workouts, 2 core workouts, 1 active recovery workout, 1 quick (a sweet 5 minutes) before-bed stretch routine, a quick-start guide, a 30-day calendar, and an eating plan. If you order soon, you will be able to join our Healthy Holidays accountability group, just message me. It’s an opportunity to help stay on track during the holidays. You don’t have to be perfect, and I certainly enjoy my sweets, but it’s just one way to make it through without gaining too many holiday pounds and it’s that much easier to deal with those New Year’s resolutions.

Is this program for me?

Some common questions about the program:

  1. What is Core de Force?
    • A 30 day program consisting of
      1. Boxing, Kickboxing, and Muay Thai combinations that engage your core from every angle
      2. Bodyweight training that sculpts overall definition
      3. Explosive cardio intervals to max your calorie burn
  2. I don’t have the greatest knees – is this program high impact?
    • I would consider it mainly low impact. There’s always a modifier too. I don’t have very good knees but I’ve had no problems with this program.
  3. Is this program realistic for beginners?
    • The cool thing about this program is that I can modify to suit me. If I’m having an off day, I can follow the modifier. If I have lots of energy, I can just put more punch in my punches!
  4. What are the workouts like?
    • Fun but challenging, but not too challenging! Just enough for me to enjoy early morning workouts and not worry about not being warmed up or my balance being off. I think these will be really versatile. Even when I’m finished with the 30 day program, a hybrid program is included. My plan is to continue for another 30 days using the deluxe workouts and incorporate some of The Master’s Hammer and Chisel workouts.
  5. Can I access this through Beachbody On Demand?
  6. How can I succeed on this program?
    • As much as I love exercising, it’s honestly hard for me to stick to a program on my own. That’s why I enjoy “Challenge groups” so much. When you order a challenge pack, you receive the program, Shakeology and the support of the group. What’s the big deal about this Shakeology? Honestly, for me, it keeps me consistent. No matter what, I start my day with Shakeology super foods, I add a cup of berries and a handful of greens and it sets the tone for my day. For this program to work for you, you need to show up and IT WILL WORK!

The Workouts

These are the workouts in the base kit.

MMA Speed
Upper body- and core-focused, this Boxing-influenced workout is short—but packs a serious punch.
(6 rounds – 27 mins)

MMA Shred
Kick things up a notch with Muay Thai-inspired elbows and kicks for a head-to-toe shred that helps lean you out fast. I love how you can make this more of a calorie burn by adding more oomph to the moves! 🙂
(9 rounds – 37 mins)

MMA Power
Using explosive and defensive-style movements, this fast-paced cardio-conditioning workout will help you carve a tight, lean body.
(12 rounds – 47 mins)

MMA Plyo
What happens when you combine Boxing, Muay Thai, and plyometrics into one workout? You get a total-body shred designed to knock out hundreds of calories and spike your fat burn into overdrive.
(12 rounds – 47 mins)

Power Sculpt
A total-body burner designed to sculpt lean muscle and build next-level endurance with explosive power and interval training.
(9 rounds – 37 mins)

Dynamic Strength
Low on impact but high on intensity, this no-equipment, bodyweight throwdown is designed to help carve impressive definition. This will definitely lean out your arms.
(12 rounds – 47 mins)

Active Recovery
Recharge for the week ahead with this rest day workout that focuses on form and technique to fight muscle stiffness and soreness.
(21 mins)

CORE DE FORCE Relief
Don’t let soreness stand between you and staying consistent with your workouts. Do this quick 5-minute stretch before bed to help relieve tight and tired muscles—and keep you at the top of your game. – This is a little gem of a stretch. At 5 minutes, it’s perfect. Plus, the trainers do the workout in their jammies. (5 mins)

My Week 1 meal plan:

Core de Force Week 1 Meal Plan

Core de Force Week 1 Meal Plan

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21 Day Fix – Pumpkin Pie Shakeology

Is a Pumpkin Spice Latte 21 Day Fix approved??

Pumpkin Pie Shakeology is!!

Pumpkin pie shakeology

Pumpkin pie shakeology

21 Day Fix – Pumpkin Pie Shakeology

  • 3/4 c. milk (I used almond milk)
  • 1/2 c. pumpkin puree
  • 1 tsp pumpkin pie spice
  • 1 scoop vanilla Shakeology
  • 1/2 tsp pumpkin pie spice
  • 1/2 tsp cinnamon (I only had cinnamon so that’s all I used and it was fantastic)
  • Ice cubes, 1 cup or equivalent
  • Blend everything together in a high speed blender. Sprinkle cinnamon on top.
Pumpkin pie shakeology

Pumpkin pie shakeology – In 1/2 c. of pumpkin puree there 280% Vitamin A

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New Challenge Group – Surviving the Holidays

Surviving the Holidays Challenge

Surviving the Holidays Challenge

Don’t let January 1 sneak up on you. Now is the time to learn healthy ways to get through the holidays while still enjoying them. If you maintain through the holidays rather than gain, January 1 will be much easier. This challenge group will help you:

  • Tips for living healthy on a budget
  • Guilt-free holiday treats
  • How to deal with temptations
  • What to do when you fall off the bandwagon
  • Get support and accountability for your workouts

Starts November 21! RSVP now – just let me know if you’d like to join:)

P90X3, 30 minute MMX workout

P90X3, 30 minute MMX workout

Bike Computer, an app that truly cares for your safety

Bike Computer, an app that truly cares for your safety

Cyclometers and GPS tracking apps dedicated for cyclists have been around for years, yet most of them are missing a key feature for the safety conscious cyclists. This app upgrades your phone, making it the best BIKE COMPUTER ever! We put safety first! It has an additional ‘PREMIUM’ feature ‘KEEP ME SAFE™’ which is an accident detection system.

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Processed with VSCO with a5 preset

Idea

The idea behind the improvement of the safety functionality of cyclometers came after a team member ended in the emergency room with a concussion, and wasn’t able to contact anyone. No one knew what had happened to him, or where he was, it was a dreaded night of tracing his tracks in order to find him. This very experience kicked the team in gear to develop a safety feature that the current slew of cyclometer apps are lacking.

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Venikom didn’t stop there, they dedicated two years of research and development, and additionally recruited pro cyclists as advisors before Bike Computer came to fruition. The aim of the project was to give something different to cyclists, or at least a complementary app to their current roster of favorite apps.

Bike Computer is 12% more efficient in terms of energy consumption compared to the current highly rated apps such as Strava, RunKeeper, Endomondo, and others. While at the same time it has a deep integration with Strava, which lets you easily synchronize your activities.

What Is Next?

The team isn’t ready to call it a day, they are currently developing a Live Tracking feature. The Live Tracking feature would enable a coach to monitor the cyclist performance and send back appropriate advice, and a lightweight power bank that would extend the active running time of the Bike Computer for additional 15 hours.

Register Now And Get The KEEP ME SAFE Feature For Free!

Bike Computer is a freemium app available on Google Play Store and iTunes right now. If you register in the first 60 days, the KEEP ME SAFE mode will be available free for the first year, after the promotional period the price will be $49 annually.

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Crockpot Balsamic Roast Beef

I made this roast in the slow cooker the other day. With only a few ingredients, it is very economical and very good. My husband really liked it – that is always the test:)

Ingredients

  • 3-4 lb roast
  • 1/2 c. balsamic vinegar
  • Sea salt
  • Onions

That’s all I used.

Cook on low for 8 hours. Serve with rice or potatoes and a salad or cooked vegetables. Frozen veggies are easy to heat up and serve with the roast.

Resolution Reset

Back to School and back to your goals

It’s that time of year. Back-to-school season. And this is the perfect time to take a look at your New Year’s Resolutions and evaluate what worked and what didn’t. Now is the time to reset your habits so that you’re on a good path going into the holiday season (Halloween, Thanksgiving, Christmas).

Tips to keep your New Year's Resolutions and reap a full harvest later on.

Resolution Reset

Think about what goals you would like to accomplish this year. What are some resolutions that you made back in January that you want to re-commit to? I completed the 21 Day Fix extreme program and I want to complete it again.

My Second Chance in 2016 Health & FItness Goals

  • Complete 21 Day Fix Extreme
  • Complete The Master’s Hammer and Chisel

 

3 Week Yoga Retreat – It’s not too late!

What’s this Beachbody On Demand program and what about the 3 week yoga retreat? I personally really enjoy yoga. I work in an office and sit at a desk and no surprise – my shoulders, neck and upper back get really tight. While I gravitate towards strength training workouts, I realize that I need to work on my flexibility – especially as I age. I wish I had worked on it years ago, but it’s never too late to start. That’s why I’m excited about the 3 week yoga retreat. It’s a beginners level yoga program On Demand.

Try it free

Sign up for your free account here!

“Want to try yoga but too intimidated by the complicated poses? Or, do you think you’re simply not flexible enough to contort yourself into a pretzel? Then, you’re going to love 3 Week Yoga Retreat, now available exclusively on Beachbody On Demand.

3 week yoga retreat

3 week yoga retreat – for all levels

3 Week Yoga Retreat is perfect if you’re new to the yoga mat, as this beginner yoga program will guide you through three weeks of basic yoga classes and help you feel less stressed, improve your flexibility, and increase your balance. It is uniquely designed to start on a Monday, which makes it easy to follow the Class Calendar and stay on track. The program doesn’t require any equipment (though a yoga mat, yoga block, and a strap are all helpful), and we’ve included a modifier for each of the moves to help ease you in.

3 Week Yoga Retreat makes the moves easy to understand  and was designed so you can easily follow along. Beachbody did an extensive search to find four trainers that you’ll not only love, but who are also masters of the practice. This trusted team of four will guide you through each session with cueing so precise you could do the program blindfolded (not that we’d recommend that).

After completing one 30-minute or shorter class a day, you’ll have a deeper understanding of yoga by the end of 21 days. You’ll also have the confidence to hold your own in any yoga class!”

More info here.

Additionally, if you sign up for the free account, you can try out so many fantastic programs like 21 Day Fix, P90X and Turbofire. Sign up for your free account here! It’s no obligation. You can try it free for 30 days.

The Classes in 3 Week Yoga Retreat

Mondays are Core. The foundation of yoga starts in your core. This class focuses on exercises that engage, activate, and build awareness of these very important muscles.

Tuesdays are Stretch. This class is aimed at helping you stretch, extend, and lengthen all the muscles in your body with a variety of poses.

Wednesdays are Balance. Challenge yourself with a series of different postures that engage the core and help you develop better balance inside and out.

Thursdays are Flow. In this class you’ll put together everything you’ve learned so far and connect it with your breathing in a non-stop “flowing” format. This is Vinyasa Flow, Beachbody-style.

Fridays are Flow to Go, a shorter, more advanced version of Thursday’s class that features a little less cueing.

Saturdays are Relax. Faith helps you unwind from your week with this relaxing class.

Sundays are Take 10. These are short, 10-minute classes that will help you wake up, wind down, or work those abs. Pick one or do all three.