Haywood Fitness: 2013

Monday, December 16, 2013

The Power of Preparation-Fitness & Nutrition tips to put you ahead of the game

The Power of Preparation

The Power of Preparation

If you are like our family once Monday hits we hit the ground running. My husband and I both work full-time and he also teaches two nights a week while we both teach a fit class one night a week. We have a one year old who is super active so it never stops. We have a small window of "free" time from around 9-10pm every night-that's it! So, time is very precious to us! I hate staying in my drill sargeant state all of the time but it truly is a necessity to keep everything in order during the week. Here are some things we do a head of time to help during the week:

1.  Cook on Sundays to get you through the week (or most of the week). I do not enjoy cooking. The last thing I want to do is work all day and then come home and cook-yuck! However, if I don't have meals planned or made we end up eating a bunch of junk which is no good either. So, for example, last night I made a big pot of homeade soup (chili is a good example). I also cooked some peppers, beef, black beans, rice and onions for fajitas. I spent about an hour Sunday night cooking both meals in a big batch. What we will do is on Monday-Wednesday is rotate for lunch and dinner eating the soup and fajitas. All we have to do is warm them up! That covers three days of meals. On Thursday I may cook something simple (like throw turkey burgers on the grill). Then on Friday when we are pooped from the week we might order pizza (or make one at home).

2. Lay out clothes/pack the night before-We pick out what clothes we are going to wear the night before, we pack our food for work, and get Mayda's bag packed and ready for grandmas. If we are planning on working out the next morning we either wear the work-out clothes to bed or lay them close to the bed. This will save 10-15 minutes every morning (and make your morning better!)

3. Bring snacks to work (or wherever you are going for the day)-anyone who has ever worked with me can vouch that I always either have a snack drawer or a bunch of snacks in my purse. If you don't pack or bring healthy snacks then you are more likely to make a trip to the vending machines, run to get fast food, or dig into the brownies your co-worker brought in.  Here are some healthy snacks ideas-mixed nuts, protein/shakeology shake, piece of fruit, apple slices with peanut butter. Remember-it is important to eat every three hours. I am pretty sure that people at work think I eat all the time!

4. Schedule your workouts ahead of time-If you put on your calendar when you are going to work out or make plans to meet a friend to workout then you are more likely to stick with it. Treat your workout time just like any other important appointment. If someone invites you out to dinner on Wednesday night but you were going to workout say, "that is my scheduled workout night. Would you want to work out with me? If not I can look at a different day!"

Another thing-some families are actually more busy on the weekends. Instead of saving a bunch of "to do's" for Saturday or Sunday it is helpful to get a little done throughout the week. For example, instead of making Saturday an all day cleaning day pick one small thing to do each week day. Monday can be clean the bathrooms, Tuesday-dusting, Wednesday-paying bills, Thursday-laundry. It helps to break it down over a week so that it doesn't ruin or overload your weekend.

We all know that life happens and that we have to be flexible. However, the more prepared we can be the more likely we are to make better choices. There truly is power in preparation!



Wednesday, December 11, 2013

Chocolate Shakeology Lava Cake in a Coffee Mug Recipe

Chocolate Shakeology Lava Cake

Ok, here is a super easy and simple recipe for Chocolate Shakeology Lava Cake in a Coffee Mug, in the microwave, in just over a minutes time.

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1 Egg

1 Banana

1 Scoop of Chocolate Shakeology (Vegan or Regular)

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Step 1: Blend all 3 ingredients in a Blender, Magic Bullet, Nutri Bullet, Ninja....(whatever you have)  You don't have to blend for very long, maybe 20-30 seconds.  Just enough so that the banana is crunched up.

Step 2: Scoop out the blended mixture and put into a coffee mug.  (You don't want to fill the mug all the way to the top, leave some room and make sure the mug you choose is big enough to allow for some expanding when you cook)

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Step 3: Microwave for 1 minute 11 seconds (just hit the 1 button 3 times)

Voila!  A delicious healthy snack that will definitely stave off your chocolate cravings. (It Tastes A Lot better than it looks in this picture, trust me)


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Step 4: Add a scoop of Crunchy Peanut Butter after you remove it from the microwave.


If you are interested in trying Shakeology please contact me for a free sample.

Monday, December 9, 2013

P90X3 Is Here





Order your P90X3 before they sell out at this introductory pricing! 

What all do you need to know to make an educated buying decision??

What is included in P90X3?

P90X3 Base Kit Includes:

  • 16 unique and brand new workouts on 8 DVDs

  • Plus, 5 Free Gifts

  • Fitness Guide

  • Nutrition Guide

  • 90 Day Workout Calendar

  • How to Accelerate Intro DVD

  • 24/7 Online Support

  • Network Exclusive P90X One on One: On One Leg DVD

  • Network Exclusive Premium P90X3 Hat ($24.95 value) - December Only!

Base Kit Pricing

  • Retail           $119.85 + S&H

  • Club             $107.87

  • Coach          $89.89 (90 PV)

P90X3 Deluxe Kit

Includes everything in the Base Kit PLUS:

  • 3 Elite Extreme workouts on 1 DVD

  • Includes free Elite Block Calendar

  • 1-Month E&E Tub

  • 3 B-Lines Resistance Bands

Deluxe Kit Pricing

  • Retail           $239.70 + S&H

  • Club             $215.73

  • Coach          $179.78 (180 PV)

P90X3 Ultimate Kit

Includes everything in the Base & Deluxe Kits PLUS:

  • 1-Month R&R Tub

  • Gym-Quality P90X® Chin-Up Bar

  • P90X® Chin-Up Max

  • Premium Beachbody Jump Mat

Ultimate Kit Pricing

  • Retail           $329.55 + S&H

  • Club             $296.60

  • Coach          $247.16 (247 PV)

P90X3 Challenge Pack

Retail Price: $205 (December Promotional Price: $180)

  • P90X3 Base Kit

  • 30-Day Supply of Shakeology HD

  • 30-Day VIP Team Beachbody Club Membership

What are the P90X3 workouts?

Product links.

NOTE: These will NOT be active until end of day 12/10 when the products are live in the store.






Our first online support Challenge Group will begin on January 6, 2014! The P90X3 challenge group will require the purchase of the P90X3 Challenge Pack. We will be hand guiding you through the challenge with daily support and every 2 week assessments. Please notify me immediately if you would like to participate in my P90X3 challenge. THERE IS LIMITED SPACE!!!I know this is a ton of information to take in but I hope it was helpful in making your purchase decision. If you have any additional questions please let me know!BRING IT!!!






Wednesday, December 4, 2013

P90X3 Pricing and Packages

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When is P90X3 available for purchase?

P90X3 will be available to order by end of day 12/10.


Where is P90X3 available for purchase?

Find it in the TBB Store and take advantage of free shipping until 12/31. The tool kit will also be available by end of day 12/10.


When should I order it to guarantee I get it by Christmas?

Order by 12/15 11:59 PM to guarantee delivery by 12/25.


What special offer is associated with the release of P90X3?

All orders of P90X3, purchased on TeamBeachbody.com through a Coach (me), from 12/10/13 through 12/31/13 will include a free P90X3 hat and bonus workout. There are no hats for P90X or P90X2 orders at this time.



Is there an App available?

The P90X App will be available for Android on 12/10 and the Android version will include the ability to track P90X3 workouts. The functionality to track your P90X3 workouts will be available soon for the iPhone App.


Is there a vegan meal plan option available for P90X3?

There will be vegan options included in the new P90X3 Nutrition Guide that will be available on December 10, 2013.


For tips and ideas on how to modify the P90X3 meal plan to be more vegan friendly, we encourage customers to post the topic on the Team Beachbody message boards (http://www.teambeachbody.com/connect/message-boards/-/message_boards/category/19535469). We have dietary experts that monitor the posts and provide some great ideas and direction.


How long does it take to complete P90X3?

P90X3 is a 90 day program, split into 3 Blocks. Blocks 1 & 2 each consist of 4 weeks, while Block 3 lasts 5 weeks.

Additionally, the Elite Block calendar, which is an optional block to be completed AFTER the initial 90 days, lasts 4 weeks.

The Elite Block includes 3 workouts not included within the P90X3 Base Kit. These workouts and calendar can be found within the P90X3 Deluxe and Ultimate Kits. In addition, they can also be purchased separately.


How long are the workouts for P90X3?

All P90X3 workouts are 30 minutes. The lone exception is the X3 Ab Ripper workout (15 minutes), included within the Deluxe Kit. Most workouts include a 2-3 minute cool down period.


What is included in P90X3?


P90X3 Base Kit Includes:

16 unique and brand new workouts on 8 DVDs

Plus, 5 Free Gifts

Fitness Guide

Nutrition Guide

90 Day Workout Calendar

How to Accelerate Intro DVD

24/7 Online Support

Network Exclusive P90X One on One: On One Leg DVD

Network Exclusive Premium P90X3 Hat ($24.95 value) - December Only!

Base Kit Pricing 

Retail $119.85 + S&H

Club $107.87

Coach $89.89 (90 PV)


P90X3 Deluxe Kit

Includes everything in the Base Kit PLUS:

3 Elite Extreme workouts on 1 DVD

Includes free Elite Block Calendar

1-Month E&E Tub

3 B-Lines Resistance Bands

Deluxe Kit Pricing

Retail $239.70 + S&H

Club $215.73

Coach $179.78 (180 PV)


P90X3 Ultimate Kit

Includes everything in the Base & Deluxe Kits PLUS:

1-Month R&R Tub

Gym-Quality P90X® Chin-Up Bar

P90X® Chin-Up Max

Premium Beachbody Jump Mat

Ultimate Kit Pricing

Retail $329.55 + S&H

Club $296.60

Coach $247.16 (247 PV)


P90X3 Challenge Pack


P90X3 Base Kit

30-Day Supply of Shakeology HD

30-Day VIP Team Beachbody Club Membership

Retail Price: $205 (December Promotional Price: $180)

p90x3 banner

Monday, December 2, 2013

We ALL make excuses...what IS your excuse?

What is your excuse

So, most of us have probably recently seen the picture of the mom who is super fit with kiddos with the title "What is your excuse?" I have heard a lot of arguments for why this picture was (and wasn't) offensive....I get it. I can see both sides so this isn't a post on that picture. This post is all about excuses. I write this because we (meaning me too!) all have excuses. I personally believe that the picture was to get us thinking. Get us thinking about what we can look like or conquer without excuses. At the end of the day it really is our excuses (and mindset) that holds us back from accomplishing our goals and dreams right?? Here are some common excuses I hear and have personally had myself and why I feel like they can be overcome. I don't say this to offend I say to so that we can all be conquerers together!!

1. I want to get out of Debt  but I don't have any extra money to

Dani JohnsonI have learned through Dani Johnson the idea that each of us have FAT in our spending that we can use to pay off our debt. It is different for everyone. The FAT we were able to locate was Cable Television, going to WHITS ice cream too much, and buying people expensive gifts. We estimated the amount of money we were spending on these things and realized we had an extra $100 a month we could take to pay off our debt. We are now doing this utilizing the snowball effect. To learn more about this check out Dani Johnson's  War on Debt  program.

2. I want to lose weight but I have bad genetics, no time to work out, no money to eat healthy, no time to workout. This is probably the largest area where people make excuses. It is easy to point fingers at someone and say "Oh they just have better genes". Did you know that you can actually reverse your genetics by taking supplements and working with a nutritionist to do so? There are so many programs out there like T25 that only take 25 minutes a day.

3. I want to read more or complete ____activity but there aren't enough hours in the day. We are all given the same amount of hours in a day. You might want to look at what you do each day to determine if there are things you can cut out or ways you can multi-task. For example, maybe you want to read your bible and work out more. Can you get the bible on cd and listen to it while you work out? Can you cut out how many hours you watch TV or log onto facebook. Take a good look at how you spend your time an prioritize what is most important.

4. I want to spend more time with family & friends but I am too busy. Take a few minutes and send a family member or friend a quick facebook message or text letting them know you are thinking about them. Pick one day a month to hang out and catch up. Take advantage of modern technology and do facetime or Skype and have a more personalized phone call. Find ways to do every day tasks together. Invite them over for a workout or volunteer to watch eat others kids. Invite family into your normal chaos to create time together.

Take some time to think about your goals. Now, think about what excuses have been holding you back from accomplishing your goals. Instead of just focusing on your New Years goal or resolutions think about how you will combat these excuses and MAKE IT HAPPEN!


Sunday, December 1, 2013

P90X3 FAQ's and Release Date

P90X3 FAQ's and Release Date

Here is the scoop on P90X3 for all of those who have been asking.

1. All workouts are 30 minutes long

2. The warm-up is 2 minutes and then constant work for the remaining 28 minutes

3. There is a separate warm-up disk called Cold Start if you need a longer warm-up due to environment, time of day, etc

4. P90X3 is a separate program from P90X and P90X2, not a harder version

5. Anyone can start on P90X3, even beginners

6. The nutrition plan goes back to nutrition basics of Power 90 and healthy eating

7. There are 16 workouts in the P90X3 base System

8. The Deluxe package has 4 extra routines for a total of 20

9. P90X3 will include a new Pilates based workout...

10. P90X3 will also include an all new Isometrics workout- A New Strength/Balance/Flexibility workout with Static Holds

11. And it will include CVX: Cardiovascular Extreme - a Cardio workout with weights

12. And P90X3 has MMX - a Mixed Martial Arts Extreme that expands the Kenpo workout

13. Includes Agility X- All new agility programming

14. And yes, Yoga is still part of the program, but it's only 30 mins

15. There are 4 schedules in X3- classic, lean, doubles, and bulk

16. 39 out of 40 people in the Test group lost 10% of their body fat %!!!!! (Whoa! How awesome is that?!)

17. If you've done P90X or P90X2, you'll see similar moves and all new stuff too

18. Equipment needed will include weights or bands (a pull-up bar is great like in P90X, but optional)

19. Every move in X3 has a Beginner/Modified, In between move, and Challenging/Hard

20. This program is based on science that suggests the first 30 minutes is the most effective part of any exercise routine, so we accelerate the workouts to create the most effective 30 minute routine

21. Ab Moves- Most of them are athletic in nature, some are standing up and many are front facing instead of being on your back

22. P90X3 will be available December 10, 2013

23. If you order from me, you will receive a free P90X3 hat and a bonus disc.

24. A P90X3 Challenge Pack will cost $180. That is P90X3 and our Super Healthy Meal Replacement-Shakeology, bundled together.

25. Order on December 10th at http://CoachHaywood.comx3

Wednesday, November 27, 2013

It feels perfect...not being perfect

There is a lot of bondage and self criticism that comes with working out and eating healthy-I know because I have been there. You can become obsessed and feel bad when you fall off the "being good" wagon. If you are like me I often live in extremes. I am an all in or all out kind of person. That is why I always struggled in these areas. I felt like if I ever cheated on my "diet" or missed a workout I was a failure, a bad person.  Ridiculous right? But I am afraid someone, a lot of someones out there deal with this too. That is why I have felt so much freedom the last few years in two things; 1. Following the 80/20 rule and 2. Changing my mindset on why I workout/Eat Healthy. I think this is why a lot of people quit a diet or workout plan-they are just too unrealistic and they cause too much pressure. It doesn't have to be all or nothing though and here is why-

The 80/20 Rule:

 I try to be "good" 80% of the time. This means eating clean and working out 3-5 days a week 80% of the time. I then cheat on my eating clean and miss working out about 20% of the time. I am sure someone out there won't struggle with this. Someone out there may be able to eat healthy and work out all of the time, no problem. But, I don't think that is the reality for most of us. If you go into it knowing you are going to miss a workout day and have that dessert once in a while then you don't look at it as "failing" you look at it as a way of life.  However, you still have to work at this. If you work in an office it can be really common to have temptations everywhere. One co-worker has a dish of candy on their desk, another brings in doughnuts for breakfast to share, and oh wait now it's your other co-workers birthday and there is cake for everyone! If you are sticking to the 80/20 rule you have to make decisions. So, if you already ate the doughnuts for breakfast then you might have to pass on the cake. Otherwise, you aren't being good 80% of the time. Another example-if you skipped working out on Thursday then come Friday you have to push through that laziness/lack of motivation and get your workout on! There is no way around it-people who want to look good and be healthy HAVE to work at it. But, you have to allow yourself to be human-for me that is following the 80/20 rule. It allows me to still enjoy things and have an off day but stick with it most of the time!I don't like the term diet. Eating healthy shouldn't be a quick fix-it should be a lifestyle change. If you make it a lifestyle change and allow cheat times you will have more success with it-same with exercise.

Changing My Mindset:

The first time I really remember thinking about what I ate/working out was in high school. That is when I realized I couldn't eat everything I wanted and I had a tiny cheerleading outfit I had to fit into. I think this is a pretty typical time to think about this. Looking around me everyone had poor eating habits and bad self esteem-that was normal! At that time I worked out for SURVIVAL-it was not fun. Over the past few years my mindset on nutrition/fitness really changed. I finally started publicly admitting that I liked working out (I love the endorphines flowing, the way it helped my anxiety, the stronger it made my body). I also started looking at food differently. I didn't like junk because I realized what it was and the way it made me feel. I no longer wanted to not eat junk because of the fear of it making me fat-I wanted to avoid junk because I didn't like what it did to my body! My thoughts focused from working out and eating well as a pressure that others put on me to working out and eating well because it truly improved MY well being. Working out and eating well made me feel better and in turn makes me a better person in general.

My hope and prayer for anyone reading this is that you can find this freedom that I have found. Bondage to food and exercise can be super depressing. I hope that you find a love for working out and eating healthy because it makes you feel better not because it is one more thing to do and stress about. I hope that you feel perfect...not being perfect!



Tuesday, November 26, 2013

Autumn Calabrese 21 Day Fix-Who is Autumn Calabrese?

Autumn Calabrese 21 Day Fix



Who is Autumn Calabrese?

Autumn Calabrese is a celebrity fitness trainer and national-level bikini competitor. A rising star in the fitness community, she's made a name for herself by helping people lose weight and get fit through simple portion control and consistent exercise.

Autumn holds personal training certificates from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals & Associates (AFPA). Her supportive, motivating style has made her a highly sought-after expert among celebrities and the fitness industry.

Building on a foundation of good food choices and exercise habits, Autumn empowers her clients to reach their goals in a healthy, sustainable way. In addition to her celebrity clientele, Autumn is the fitness specialist for ModernMom.com. Her workouts have been featured in C magazine, LA Parent, The Palisadian-Post, and Daily Candy, and on TV shows like Home & Family. With a passionate, entrepreneurial spirit, Autumn is the perfect addition to the Beachbody family of trainers.


What is 21 Day Fix?

The 21 Day Fix program takes the guesswork out of weight loss. It's a unique portion-control system combined with easy-to-follow workouts that fit into anyone's busy schedule. Trainer Autumn Calabrese shares her passion for food and fitness as she shows you how to make simple choices that add up to life-changing results.21day-fix-nutrition-plan1




Want to be the first to know when 21 Day Fix is available?

Sign up for a free account here.  And send me a message letting me know that you are interested in the 21 Day Fix. The expected release date will be sometime in February.  Demand for this revolutionary system is expected to be sky-high, so sign up now!





Scott's P90X3 Results

P90X3 Testimonial lost 19 lbs in 90 days and got ripped! Check out his story to find out how 30 minutes a day can get you lean and shredded!

P90X3 is the new excuse buster extreme workout program that will get you RIPPED in 30 minutes a day. It's a brand new program from Tony Horton consisting of 16 P90X-style workouts that will once again get you in the best shape of your life in 90 days.

Data shows that most of the benefits from any workout occur within the first 30 minutes. After that, unless you're an elite athlete, it's all diminishing returns. The MUSCLE ACCELERATION SYSTEM in P90X3 is designed to maximize your results in those 30 minutes by utilizing a new periodization structure that will give you P90X-quality results after 90 days by working out half the time.


P90X3 will be released on December 10th, 2013.  Sign up for a free account here, to be notified when it releases.   Also, receive a free bonus workout and a P90X3 hat with your order.


Shakeology Survey-It Really Works

Shakeology Really Works

You may have heard the buzz around how Shakeology helps transform people’s health.
Well if you’re wondering if the hype is true, it is. We even put it to the test! A BIG test.

Shakeology Survey results:

Here’s proof from nearly 3,000 daily Shakeology drinkers:*
93% feel healthier since drinking it.
86% report increased energy level.
81% feel it helped reduce their cravings for junk food.
91% said it helped improve their regularity.**
81% said Shakeology kept them full until their next meal.
72% said Shakeology helped them lose weight.
82% reported improved digestion.†
77% feel more alert and focused throughout their day.
74% noticed an improvement in their mood.
92% believe Shakeology is money well spent.
91% agree that Shakeology tastes great!
65% cut back on the amount of caffeinated beverages they consumed daily.
66% noticed their skin/hair/nails looked healthier.
97% believe it’s a smart investment in their health.


Shakeology Survey


Shakeology really is a great product.  My wife and I searched for years trying to find a great shake that was super healthy and also tasted great.  We finally stumbled upon Shakeology.  To be honest, at first I could've cared less about all the nutritional value.  I was all about taste.  The first time I got a chocolate Shakeology sample packet and mixed it up with Peanut butter.....I was hooked.  I knew it was something that I could drink everyday.  There are a ton of different recipes you can try and also a variety of flavors.

Flavors: Regular Chocolate, Greenberry, Vanilla, Vegan Chocolate, Tropical Strawberry

If you would like to try Shakeology contact us for a free sample.


Saturday, November 23, 2013

Sweet Potato Chocolate Chip Cookies

Sweet Potato Chocolate Chip Cookies

1 1/4 cups roasted, cooled, mashed sweet potatoes (from 1 large or 2 small)
1/2 cup (1 stick) butter
2 eggs
1/2 cup brown sugar
1/2 cup maple syrup
1 teaspoon vanilla
1 1/3 cups wheat flour
1 cup oats
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon salt
1/2 teaspoon cinnamon
1 1/2 cups chocolate chips

In a large mixing bowl, beat the sweet potatoes and butter together until smooth. Add the eggs and beat again. Stir in the brown sugar, maple syrup and vanilla.

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In another bowl, stir together the oat flour, almond flour, baking soda, baking powder and kosher salt. Add this dry mix to the wet mix and gently stir together. Add the chocolate chips and stir just until mixed.

Preheat the oven 375 degrees. Drop large rounded scoops of dough onto the pan.  Bake for 12-15 minutes, until puffed and lightly brown. Let cool for 10 minutes.


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Thursday, November 21, 2013

Why I Workout at Home

Why do I workout at home?

My husband has always loved the Beachbody at home DVD series. He never was a fan of going to the gym waiting around for people to be done using the equipment. I however, always loved a good aerobics class. I liked to go right after work before I got home and grew tired. I liked the social aspect and the accountability. I always said, "if I don't go to the gym then I won't work out".

Things changed drastically after I became a mom. I had already been getting highly irrated about going to the gym. I couldn't believe how stressful it was becoming. I would go to aerobics class and ladies were saving spots for a handful of other ladies who weren't there yet. If I didn't get their super early all of the good hand weights and sizes were taken. Sometimes the instructors would show up late (or not at all!) and the best was the comments I would get from other people working out. Everyone would have a comment about me losing too much or not enough weight (no joke!) Working out was supposed to be a stress reliever but it was starting to create stress! On top of all of that I felt guilty going to the gym after work since I had already left my daughter all day. It took me away from her even longer because I had to drive to and from the gym.

I have always loved Chalene Johnson's workouts. She is always cheerful and talks to the camera like she is right there with me. So, I decided to try her Turbo Fire series. I liked it because it came with a big calendar to follow the routines daily. I didn't really feel like I was working out alone because her energy and support seemed to jump right out at me from the T.V! I began doing the workouts early in the morning before work while everyone else was asleep. Although it wasn't easy at first being a morning person it was nice to have "me" time for once. On Saturdays and Sundays when I wanted to workout at home I would do so while my daughter napped or after she went to bed. It was reassuring to know that if she needed me I was just downstairs in the basement. I no longer had to get annoyed by stuff that happened at the gym. The gym was in my home!

home gym

After I had such success with Turbo Fire I decided to do Body Beast with my husband. I would do the workouts in the morning still and he would do them at night. We would encourage each other and talk about the workouts. It connected us. We both loved the workouts and programs so much that we decided to be Beach Body coaches. Now we help motivate others that do the workouts through phone calls, emails, and facebook workout groups. I feel even more accountable and committed than ever! I feel like I have a whole network of positive coaches and friends I am doing the programs with. When I get up early to workout I know that my other Beachbody buddies are working out too...just farther away! I no longer have to worry about if my daughter is okay, what I am wearing or look like, who is going to comment, and if there will be too many people using the machines.  I am also saving A LOT of money. My gym membership was costing me about $400 a year. Even though the DVD series aren't cheap I only pay for them one time I then I get to keep them forever.

Some people love the gym and at one point I did too.  What used to work for you maybe looks completely different now and then And, even more different years from now. The important thing is finding what works for YOU.  If you want to try an at home workout series to see if it is the right fit for you message me or check out my site. I would love to recruit you! ;)



Thursday, October 24, 2013

No Self Control Around Food

No Self Control Around Food

I find that a lot of the time I have no self control around food.  If we are at a family cookout or an event that has a buffet or is serving food, I almost always over eat and "give myself a pass" to eat bad that day.  After all I workout a fair amount and I deserver it.....right?  But, more and more I have been trying to limit myself, in these situations, to smaller portions.  It is very easy to rack up the calories quickly in these types of environments.  Before you know it, you have "sampled" all of the desserts and have eaten maybe 2,000 calories worth in just chocolate.  Believe me, it is a very easy thing to do.  I don't want to be a total buzz kill at parties or cookouts and not eat anything, or worse yet have people be afraid to eat around Megan and I for fear we will slap the cookies right out of their hands and say in an outraged tone "Don't you know how many calories are in that?"  However, I do feel like it is important to set a good example in situations like this.  Megan and I, after all, are "the Healthy Nuts" in our families.  Not to say other people in our posse are not healthy but we do feel like we get labeled as such because we are always working out and we try to eat healthy most of the time.  I need to be better in these situations and not go overboard just because the food is there.


On a similar note, I have come to realize that if bad food is in the house....it sets me on a seek and destroy mission.  I have to eat it, even if I'm not hungry.  There are typically so many other healthy options available to me, but I choose the junk food 9 times out of 10.  As this picture above says "If you keep good food in your fridge, you will eat good food."  We try to to do our best at keeping nutritious, good for you options around because I have no self control around food.  I'm a big guy, I eat a lot of food.  If my only options are healthy then that is what I will choose.  But, if bad food is in the house, you better eat some before I see it because it won't last long if I know it is there.

I need to do better and I am trying.  As We get ready to begin another round of Body Beast, I vow that this time I will not consume mass quantities of junk but instead mass quantities of healthy options and only some junk.  Hey, you gotta live a little right?  Please share in the comments if you struggle with this too.  And, if you need help with your nutrition plan Megan and I offer free coaching.



Tuesday, October 15, 2013

Should I go Vegan?


Should I go vegan?

I have a few memories of me mocking my sister at the dinner table for her vegetarian choices. I remember one dinner in particular making my fried chicken bock at her and laughing. I loved meat growing up and I didn't understand where she (or other vegetarians) were coming from-who could ever give up eating meat?!!  Even just a year ago my love for meat rang true when I was doing the Body Beast workouts and trying to pack on the protein-we live in a nation where it is drilled in our head-the more protein the better!!! However, it wasn't until my step-mom came down with cancer, I watched the documentary "Forks Over Knives", and I read the book "The Engine 2 Diet" that realized how wrong my thinking was. Meat is actually causing cancer and many other health problems. Also, we are consuming far more protein then we need to.  I have found the jump from loving meat into becoming a Vegan extremely difficult. So, I am following a lot of principles from the "Vegan Before Six (VB6)" plan. I am trying to eat Vegan as much as possible but a lot of times I end up following more vegetarian principles and then a few times a week I cave in and eat some meat and indulge in ice cream for dessert. I hope to eventually eat all vegan but right now I am taking baby steps. Here are some interesting facts and tips I have learned on my new journey. In another post I will be sharing some recipes I have tried!

1.  Eating less meat and more fruits and vegetables can prevent cancer

2. Take baby steps

3. Plants are great sources of protein


Hopefully this information will be helpful to you.  If you are looking for a great Vegan Meal Replacement Health Shake that is packed with vitamins, nutrients, superfoods, etc... check out Shakeology.



Wednesday, October 9, 2013

Maca Root Benefits

I have struggled with a lot of common issues that others have. Some of these struggles include-depression, anxiety, and fatigue. I am always reading and looking up natural remedies for things because I am not a fan of prescription medicine (unless it's a last resort). In my research I kept coming back to Maca Root. I couldn't believe all of the excellent reviews I read on the plant. What is maca root? It is a relative of the radish. It is found in Central Peru in the Andes Mountains.  Here is just a handful of things that the Maca Root can help with:

Maca Root

Maca Root Benefits

1. Chronic Fatigue (increases engergy!)

2. Increase Fertility

3. Memory Improvement

4. Performance (Athletic & Sexual)

5. Increase Sexual Desire and assist with Erectile Dysfunction

6. Help with pre and menopausal symtoms such as hot flashes and night sweats

7. Lower Anxiety and Depression Symptoms

Wow! That seems like a lot of great stuff this Maca Root can help with. Maca Root comes in a vitamin/pill form as well as in a powder form that you can mix with food. As I got reading about Maca Root I realized that it sounded very familiar to me. I pulled my bag of Shakeology and realized that it was one of the main ingredients!! Here, I have been already taking this amazing Super Food!! So, if you would like to try this Maca Root let me know how it works for you. If you want to already have it included in a great meal replacement health shake message me about how you can purchase Shakeology.

Tuesday, October 8, 2013

P90x3 is coming

P90X3 is coming soon

When you just thought it couldn't get any better!

Tony Horton comes out with the latest extreme home workout P90X3!

P90X3 Extreme Fitness Accelerated Do you have 30 minutes a day to get in the best shape of your life? Want to feel better? With the research and science behind all Beachbody programs you are guaranteed to get the highest quality workout program available today along with all the tools to achieve your goals including supplements like Shakeology, the healthiest meal of the day as well as coaching from people who are just like you and decided to take their fitness into their own hands and now share that experience with you. P90X3 will be a very detailed program specifically designed to achieve maximum results and it's only 30 minutes a day.

Who is P90X3 For?

P90X†set the bar for at home workouts, and P90X3 is going to raise that bar to astronomical proportions. P90X3 is for everyone that wants to get in the best shape of their lives, and is tired of working out the same way they always have. P90X3 is designed to change the way you workout at home. That is the bottom line. Watch the official P90X teaser video below. Warning: The video will get you PUMPED and excited for P90X3 and you will start counting down the days until its release.

How Can I Buy P90X3?

P90X3 will be available first through Beachbody Coaches like me. If you want to be the first person to get your hands on the P90X3 workout, and see the incredible P90X3 results, schedule, and more before anyone else, make sure to sign up for your FREE Beachbody account.

Monday, October 7, 2013

Body Image and Children

Body Image and Children


I am a perfectionist, I have always been hard on myself and my body is no exception. It is natural for me to think I should be leaner, have more muscle, be faster. On one hand this is great motivation for me and on the other hand I have to be careful to not take it too far. The truth? I actually like my body and I know that I am too hard on myself. But the other day as I saw my daughter watching me I realized that she didn't know that...

Mayda and I have good morning routine. She sits in her pack and play drinking her bottle and looking at books while also watching me put on makeup, do my hair, and get ready for work. The other day I was having a typical girly "fat day" and lifted up my shirt to look at my belly in the mirror and said, "ughh" as I pinched my belly in disgust. To me, it was just an insecure girl moment but I realized that Mayda was watching me. It hit me at that moment that I was absolutely sending her wrong messages.  In my head I knew I was just being dramatic and moody about my belly but to her I was declaring-"this is not okay! I am disgusted with my body!" when in fact that isn't REALLY what I thought. I made a vow that moment to really watch what I say and do in front of Mayda about my body. Up until then I had filtered what we have on the TV, what she eats, and I do not curse in front of her but it had never crossed my mind to watch what I say about my body. Oops!  Here are my tips for mothers to help our daughters (and even sons!) with their self-esteem/body image:

1. Avoid Negative self-talk in front of our children-Even if we are having a "fat day" or aren't feeling our best we should keep that in our head and not declare it out loud. When we express negative feelings about ourselves out loud we teach them that it is okay to have negative self-talk.

2. Keep certain Magazine & TV shows out of the house-A lot of famous people on TV get paid to look good and a lot of girls in magazines are air brushed and touched up. If you have these things around the house it teaches our children that is is what average or real people look like and that is far from the truth.

3. Focus on health rather than vanity-Teach your children the importance of eating healthy foods and working out because it is good for you, not just because it makes you looks good. There are a lot of skinny people out there who are out of shape and unhealthy. There are else overweight people who have malnutrition.

4. Make Nutrition and working out fun-teach your children different ways to cook healthy options and alternatives to junk or processed food. Make fitness fun not a chore. Play flashlight tag as a family, have your children try yoga with you, cook together.

5. Promote Positive self-talk-make it a habit to tell your children that you love them and praise them for little things and comment on how good they look on normal days. Don't save praise for big occasions or sporting events. If your teenage daughter is upset about a pimple say, "Everyone gets pimples, it is normal! Your hair looks fantastic today!"

It will not come easy to change the way we talk or act in front of our children but it is worth the effort. I encourage you to join me on this new journey!

Tuesday, October 1, 2013

Fitness is a Journey-I was there before too!

Fitness is not a destination, fitness is a journey.  If you saw me out running today, I look somewhat serious. I have my running gear on, I am staring at my watch to check my mileage, I am jogging at a decent pace. Every now and then someone a little more out of shape walking at a slower pace looks at me and if I were to guess what they are thinking it is "Must be nice to be able to run and be in shape-it takes everything I have to just walk!" I want to look at those people and say "Wait! I was there in your shoes before I was here too!"

Fitness is a Journey

I am by no means an expert. But, I love this quote-"The expert in anything was once a beginner"~Helen Hayes

1. If you are an "expert" (or close to it!) I think it is important to always take time and reflect back on where you came from.

When I was first talked into running a 5K by my husband it seemed like a huge task. I couldn't even run for 30 seconds without feeling like I was going to die.  Now, I am training for a half marathon (after successfully completing a few 5ks) and some days I only have time or can only successfully complete 3-4 miles and I get so mad at myself. What?! I only ran 3 miles today! Then the old Megan says to me "Ummm-remember?? Running for 30 seconds used to be a really big deal-look how far you have come!"

2. If you are just starting out-don't get discouraged or compare yourself to others. It is good to look at others and admire or aspire to be  where they are. However, know that they too were once where you are. With time, training and persistence you will get better!!

3. Don't say "I can't" or let set backs get in your way-If you ask my husband he will confirm-I was (and sometimes am!) the biggest whiner! "I can't breathe, my ankle hurts, I have a headache, I'm tired, I wore the wrong shorts, I had a bad day, I'm not in the mood".  When I was younger I was short, not very strong, and I had asthma. So, I just assumed I couldn't ever be athletic. I put limitations on myself. I had no idea that one day with training and supplements I would outgrow most of my asthma symptoms and that I would become stronger and faster. Running for 30 seconds straight soon became running for five minutes straight and now sometimes an hour straight.

4. I REALLY have been in your shoes. I tried out for cheerleader in junior high and I didn't make it. I was devestated. I practiced and got a coach and I then finally made it that next year.  I loved basketball-I couldn't wait to be on the team. Once I was on the team I was slower, smaller and more intimidated than most of the players so I quit. I was talked into running cross cross but I hated running. During practices I would just walk the course and only run when the coach was watching. I got last place or 2nd to last at almost every race. I could have very easily held on to these memories and decided that I was not meant to do sports. Instead, I tried even harder to prove to the old me that I could do it and..I did!

[caption id="attachment_1747" align="aligncenter" width="288"]EK_0048 Runner of the Year? Yeah Right![/caption]

For new runners I highly recommend the couch to 5k plans. They start you out at a beginners level and you increase your time and mileage. I also recommend trying a workout class or DVD and doing the modified moves. Over time you will be able to do the full moves and increase your weights.

If you are that person walking slower right now look at that person running by you and think "Yeah-that WILL and CAN be me someday!"-be inspired, not discouraged. If you are that person running by someone slower give them a thumbs up or an encouraging word. Remember-I am sure there are some natural athletes out there but most of us did and do have to work at it. We can ALL be athletes!  If you would like some coaching or just don't know where to start, sign up for the free account here and drop me a line.