Weight Gain During Pregnancy

How much weight should I gain and how many calories should I consumer while pregnant?

I have always been very conscientious about my weight and careful about what I eat. So, when I got pregnant I thought "Yes! Free Pass! Eat Whatever I want!!!" It didn't help that while I was pregnant I did not experience any morning sickness and I had an amazing appetite. I was so hungry all of the time. I craved everything and anything especially chicken wings, root beer, and mangoes.

A couple months into my pregnancy I went to my regular doctor visit and I asked him if my weight gaining was okay and he replied "Well, it is fine-you are just a little ahead of schedule". After the appointment I sat in my car and cried. During my entire pregnancy I heard two extremes either 1. You look like you have hardly gained any weight-you are all baby or 2. Wow! You really gained weight. It totally messed with my head!

I ended up gaining 58 pounds while pregnant and I couldn't blame it on my baby because she arrived three weeks early at only 5 pounds.   Next time around I plan on being smarter about my weight gain. I now understand that it is a misconception that you should eat for two. It was so difficult for me to lose that much weight so next time around I plan on being more careful.

Here are the guideline that I have found that are good to go by:

-In the beginning of your pregnancy stick with an extra 300 calories a day. Towards the end of your pregnancy you can add up to 500 calories. If you are carrying more than one child or workout a lot you might need to add in extra calories. It is a good idea to speak with your physician.

-If you are already at an average weight you should gain about 25-35 pounds during your pregnancy. If you are underweight while getting pregnant you can gain about 28-40 pounds and if you are considered overweight you should only gain 15-25 pounds. So, a good average of weight to gain is 25 pounds.

The important thing  is that you feel good and that your baby is healthy. I think it is okay to eat some extra chicken wings once in a while (come on your hormones are raging!) but as with anything keep everything in moderation.

What Are You Avoiding?

 

What Are You Avoiding?

We all have that one thing (or few things) that we have been avoiding doing. For some of us it might be tackling losing weight, forgiving someone, cleaning out our basement, or starting a work-out routine. The whole out of sight, out of mind mantra is very convenient in this area in our lives. "I will get to that one day" we think. I don't know what struck me hard when 2014 hit but something did. It might have been that last year I became a mom, hit thirty, or that my step-mom passed away from cancer. Whatever it was that hit me I caught fire that every little thing I have been avoiding in my life needed taken care of...NOW. I don't want any regrets and I don't want to fall short of being the best that I can be. For that reason I am hitting things hard. My hope is that if I try to do a bunch of things then hopefully I will at least accomplish a few of them. This weekend I tackled something incredibly embarassing. In fact the only reason that I am even publicly sharing this is because I know that someone out there can relate to having a similar issue.

My husband has told me our entire marriage that I have issues when it comes to buying gift bags, wrapping paper, and tissue paper for gifts. "We have a whole box of all of that stuff downstairs-why do you need to buy any more?" Well, let me tell you my answer for that. 1. I like buying gift bags. To me-it is just as fun buying the perfect gift bag as it is buying the gift. I usually try to find a gift bag that matches the theme of the party, the person's personality, or the gift itself. In my eyes the gift bag is part of the present.   2. The big box in the basement full of gift wrap is very intimidating. It is so big and full of stuff that I don't even know where to begin. If I buy a gift bag at the store while I am buying the present I can avoid eye contact with that huge box of craziness and pretend it doesn't exist. Crazy, right? Well-this is my one big thing I have been avoiding for a long time. Until now.

So what changed? Well, my husband and I are doing a Financial Peace class where we have to focus on every dollar and how we are spending it. Therefore, I can no longer purchase gift bags without feeling guilty or feeling like I am hurting the greater cause. Last night I did what we all need to do- I faced the thing I was avoiding head on. I stared that ginormous box of gift wrap in the face and it was terrifying! I began pulling stuff out of the box and sorting it into piles. As I began sorting I realized how absolutely ridiculous it was that I had been purchasing gift wrap. I had enough gift bags, boxes, and wrapping paper to start my own Hallmark store!!! I found myself feeling ashamed, anxious, giddy, embarrassed and freed as I cleaned out this box and sorted. I then created labels for each storage tub so that I could now easily find the category of gift wrap I would be looking for. Now, instead of looking for that perfect bag at the store-I will look through the tubs in my basement.

Looking back I bet not a single family member or friend of mine can tell me what I wrapped their present in. In fact, I bet they can't tell me what gift I even got them for that matter! So, why was I so consumed with this gift wrap obsession? Why was I wasting money that we shouldn't be spending?  Because it was easier! Just like it is easier to eat whatever we want and continue doing what is comfortable...even if it isn't right. Well, those days are over. If you are reading this and you will be receiving a gift from me expect it to come in a really tacky wrapping paper. I have vowed to not buy any more gift wrap until what I have is all gone.

I don't share this just so you are amused by my obession with gift wrap (although you probably already are!) I share this because as I mentioned before we all have that one thing that we have been avoiding. We have that one thing sitting in our basement that we are avoiding eye contact with. The hardest part is getting started. Once you get started it is so much easier. I hope that this encourages you to face that one thing you are avoiding head on. I promise if you do you will be better because of it. You will feel a sense of accomplishment, release, and freedom that you haven't felt before. Best wishes!

Megan

Sixteen Can't Miss Weight Loss Tips

I have read probably every exercise and nutrition book and article on the market. I have always been fascinated with health and losing weight. I find great joy in watching "the Biggest Loser" and "Makeover-Weight Loss Edition". I am like a sponge obsessed with learning new weight loss and exercise tips. Through my online fitness coaching I often try to share everything I have learned with my friends and family but it is so hard to summarize everything I know and would like to share. So, I have finally done just that! I am sharing with you my sixteen tips for weight loss. These are principles that I apply in my own life that have worked for me. I promise that if you do these things you will see awesome results! If you would like further advice or are interested in speaking with me feel free to also sign up for a free account. I would love to help you in your fitness journey!

 Sixteen Can't Miss Weight Loss Tips:

1. Eat Breakfast-They call it Break-Fast for a reason. When you eat the first meal of the day you are breaking the fast from sleeping and you rev up your metabolism for the day. Try to eat within a half an hour from rising.

2. Eat every 3 hours-5 small meals- Think of your body like a furnace or a car. If you don't fuel the furnace then your body will not run properly. If you continuously fuel your body with proper nutrients and healthy snacks your metabolism will stay revved up. A lot of people have the misconception that if they starve themselves they will lose weight. If your body goes into starvation mode then it actually holds onto fat. Here is an example; 7am-eat breakfast, 10am-morning snack, 1pm-lunch, 4pm-afternoon snack & 7pm dinner (adjust this according to when you get up). Despite what we were taught growing up breakfast & lunch should be our bigger, heavier meals because we have the rest of the day to burn them off. Dinner should be a lighter meal like a salad with lean chicken breast.

3. Avoid eating 2-3 hours before bed-Your body cannot rest if it is trying to digest food all night. If you do not get enough proper rest you will not perform well during the day and your body won't have a chance to rest and rebuild.

4. Eat Clean-Eat as many organic and fresh fruits and vegetables as possible. You also can eat whole grains and healthier carbs (such a quinoa, sweet potatoes, and 100% whole wheat products). Avoid processed foods, white bread, candies & desserts.

5. Avoid Empty Calories-Whenever you eat something make sure it has a purpose for your body and nutritional value. You want to eat things that will provide you with nutrients, vitamins & minerals, and energy. A doughnut has none of those things. You need to eat to survive, not survive to eat. If you are eating (or drinking pop) and it doesn't have nutritional value you are simply eating for pleasure purposes. This is referred to as emotional eating. Everytime you go put food in your mouth ask yourself what the purpose is behind it.

6. Clean out your cupboards-This one is huge! The old saying "out of sight out of mind" is so true. If it is in your cupboard it is one step away. If you want something the chances of you taking time to go buy it and spend money are far less then if it is already in your cupboard. If you are serious about losing weight and getting healthy you MUST clean out your cupboards and replace your junk with healthier options. You also have to get your entire family or anyone else living in your house on board.

7. Do the 80/20 Rule-We are all human. We cannot be perfect all of the time. However, if we are "good" most of the time we will see results. If you try to eat well 100% of the time you will fail and then you will feel shameful about it. I recommend following the 80/20 rule. This means that you strive to eat well and workout 80% of the time and allow yourself a break 20% of the time. What does that look like? Say you worked out Monday and Tuesday and you also didn't slip up on your eating either days. On Wednesday someone brings birthday cake into the office and it is from your favorite bakery. Eat that cake! However, if you have a lot of co-workers and there is always some type of celebration you can't say yes everything. Pick your battles.

8. Make Working out a priority-DO NOT SAY "I don't have time". We all have the same 24 hours in a day and even the busiest people find time to workout. You have to make working out a priority just like eating, going to work or dropping the kids off at school. The easiest way for me to make it a priority is to workout first thing early in the morning before I go to work and before everyone else wakes up. This way I know that nothing else the rest of the day will interfere with my workout. If time is a problem you need to find a workout you can do in a short amount of times such as T-25 (25 minute workouts) or P90X3 (30 minute workouts)

9. Don't drink your calories-You will not believe the amount of calories you consume by drinking pop, juice or adding creamer and sugar to your coffee. Try to stick with water, black coffee or plain tea. I know a lot of people who lost weight simply by eliminating pop. Make sure to do it slowly though. Each week decrease the amount of pop you drink every day. Believe it or not I used to be addicted to Mountain Dew and I would drink up to nine cans a day. Now, just looking at it makes me feel sick.

10. Get a good support system (accountability group)-As a Beachbody coach I am constantly starting and joining my own accountability groups over Facebook. I cannot tell you how many mornings I woke up super tired and wanted to blow my workout off. However, I pushed through and did it because I knew I had to report back to my group that I did my workout. If you don't join a social media group then get a running buddy or friend to go to the gym with you. Ask someone to read your food journal that you write down everyday. Sign up to run a 5K or join a local fitness challenge.  If you have a lot of negative people in your life get rid of them! You need a good support system now more than ever.

11. Add Variety to your workout routine/mix it up-If you continue to do the same type of workout and moves your body will quit giving you new results. You cannot go to the same aerboics class or lift the same amount of weights and see results. You have to mix it up and create muscle confusion in your body. If you aren't sure what this looks like or don't know where to start I recommend trying a Beachbody workout program such as P90X or Turbo Fire. All of their programs have variety and change it up. The other benefit is that it keeps your interest and prevents you from being bored.

12. Don't pick just cardio or just strength training- Cardio is awesome for improving endurance and burning calories. Did you know though that if you lift weights and have toned muscles that you burn calories while you are sleeping and resting even? Up to an extra 300 calories a day! Do not worry about bulking up. Women do not naturally bulk up when they lift weights and even most men have to really work at it or take supplements to bulk up. Strength training is also important to help with everyday things like carrying groceries or holding the kiddos. Make sure to incorporate strength training into your weekly workout routine.

13. Go by inches & how you feel-not the scale-The scale is not an accurate assessment for how you are doing with your weight loss. You may be retaining fluids or have a gain in weight because of an increase in muscles mass. If you constantly stare at the scale you may become discouraged. Rather than focus on the scale measure how many inches you are losing, how your clothes are fitting, and most of all if you FEEL better. It is about getting healthy not hitting a perfect number!

14. Make it a lifestyle not a diet-I think it is natural instict to want what we can't have. So, the minute you declare you are on a diet you automatically want to eat more junk! If you truly want to maintain a healthy weight and get healthy and fit you have to decide that you will follow this lifestyle for the rest of your life. Keep the word diet out of your vocabulary and instead call them goals or new changes.

15. Find a substitute for your favorite foods-There are sooo many healthy alternatives to our favorite foods. You just have to do some digging and experimenting to find new recipes. I promise you though that you will acquire a taste for your new versions fo the food you love. For example, if you love pasta try to use 100% whole wheat noodles. I have replaced my sugary coffee creamer with chocolate almond milk and raw sugar. You can still have your favorite foods on occassion but there are great alternatives to try to curb your cravings on a more regular basis. Check out our recipe section for some new recipes to try today.

16. Find a good (healthy!) pre-workout drink & replacement meal drink-I would fall short on my workouts and my eating if it wasn't for my two best friends-Shakeology and Energy & Endurance. When I wake up I am NOT Suzie Sunshine. I am tired and I do not want to workout. However, I down a glass of Energy & Endurance and I am a new woman. I am energized and focused to workout. The same goes with Shakeology. I cannot tell you what a lifesaver it has been. There are so many times when I don't have time to make a healthy breakfast or lunch and I would normally swing through a drivethrough or grab another unhealthy alternative but instead I mix up Shakeology and BAM-nutrition in a shake! If you don't have back-up options or quick healthy fixes you are more likely to throw in the towel when it comes to eating and working out. I go with E&E and Shakeology because I have done my research and they truly are the cleanest supplements out there. They are worth the money!!

I encourage you to pick a handful of tips from this list and add a new one every week. The goal is to eventually do all sixteen. It may take some time to make these a habit or learn what works for you. But, there are no shortcuts. Losing weight is going to take discipline and action steps. Like I said earlier, if you follow these-I promise you will see results!

Best Wishes on your weight loss journey!

Megan

We ALL make excuses...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

I 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!

 

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.com

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.

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.


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.

 



 

Please Share

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!

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! ;)

Love,

Megan

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.

 

 

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!

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.

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!

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"] 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.

 

 

Too Busy to Workout? 5 Tips for Morning Workouts

Too Busy to Workout?  

Funny story. I started this blog to write and help people who were too busy to workout (like me). However, until today I actually haven’t discussed the subject. Well, today is the end to that. I am going to share my tips and thoughts on how to fit working out into your busy schedule. Read on… 

FIRST TIP: If at all possible schedule your workouts FIRST THING in the morning 

 I often hear “I am not a morning person”. That’s great except if you always use that excuse you might not be any type of workout person because working out might not happen. Here are my tips for working out in the morning: 

5 Tips for Morning Workouts

1. 
   
   Figure out how long your workout is and add in 15 minutes to get yourself prepped for it. For example, if you typically have to start getting ready for work at 7:00am and your workout is 45 minutes long then you need to set your alarm for 5:45am. You will spend between 5:45am prepping and hit play at 6am-you can then get in the shower or start your regular routine at 7:00am as usual. 
   
    


2. 
   
   Lay out everything the night before.  Either sleep in your workout clothes or have them lying on the floor by your bed. The first thing I do is grab my workout gear off the floor then I hit the bathroom. You need to have the DVD in the player, your water bottle full in the fridge, your tennis shoes laid out etc. You need to be able to grab everything and go! 
   
    


3. 
   
   Drink a Pre-workout drink if you are super tired. I personally drink and recommend energy and endurance because it is cold and easy to chug down and it kicks in after about 10-15 minutes. I and have it ready the night before and just throw in the mix and shake it up. I do my morning devotional or check out the news, put on my shoes, let the dog out, etc. while I am waiting about ten minutes for it to kick in. 
   
    


4. 
   
   Invite a friend to join you or join a group. If you aren't motivated about getting out of bed in the morning meet a friend at the gym, local pool, or running path. Or, invite them over to do a home fitness DVD (like T25) with you. If you know someone is waiting on your or depending on you to workout you are more likely to push yourself to get out of bed. 
   
    


5. 
   
   If possible ask for help. Because my husband and I have an unpredictable one year old we have to rotate working out. So, in the mornings he is “on call” to watch/listen for her to wake up while I work out downstairs in the basement. At night I put her to bed while he works out. We rotate who works out in the morning and at night. If you don’t have that luxury of help pay a trusted teenager (or grab a willing family member or friend who will do it for free) to watch them for a few bucks for an hour or take the monitor with you while you work out (if they are still sleeping). Even if they wake-up during your workout and you have to quit, it is better to get fifteen minutes of working out in than none at all. If they are older children have them join in with you! 
   
   
    

Life happens. If you are anything like me by the time I get home from work I have to make dinner, clean the house, play with the baby, put the baby to bed, etc. etc. by the time I get a moment it is 9:00pm and I am exhausted and don’t want to work out. If you do it first thing in the morning you aren’t allowing “life” to get between you and working out. Plus, it is very rewarding to start your day knowing you already are done working out.  I challenge you to try it for one month and if you aren’t a morning person after that then you can at least say you tried!  

Focus on Fitness not Weight Loss

 

It is important to focus on fitness not weight.. ..I was watching Extreme Makeover Weight Loss Edition last night and The girl on there was 5'6" and 292 lbs. Which is nothing compared to some of the other people he helps. Since she didn't have tons and tons of weight to lose, because she had a year to do it in.  Chris Powell didn't give her a weight loss goal but told her to "focus on fitness" and the weight would come....and it did she got all the weigh(get it) down to 162 lbs.



Too many times people get fixated on the number on the scale. This girl was doing cross fit and could run a half marathon or swim a mile at the drop of a hat but she was discouraged with herself because she wasn't seeing that number change. Focus on how much better you feel during your workouts and how much more you can do now versus when you started. Be encouraged that you are seeing changes whether that is in the mirror, on the scale, or in your fitness level.  I suggest to anyone starting a program in one of my challenge groups that they take measurements before they begin.  Then take them again every 30 days.  Many times, especially in the beginning of a new program, people will not lose weight at first.  However, if they have pictures and measurements, they can often see a difference or their measurements are lower and they are losing inches.

My year long weight loss journey

My year long weight loss journey

Thirteen months ago I was almost sixty pounds heavier than I am today. That was one beautiful child and one C-section ago. Today I am in my best shape ever! Find out how I did it in one year....

I had to wait almost three months before I could work out after having my first baby. Since I couldn't work out I lost some of my initial weight by drinking Shakeology shakes. I used them as a meal replacement for breakfast or lunch and sometimes both.

Once I could start working out I decided to do the Turbo Fire workout DVD series. I also decided then to become a Beach Body coach for additional motivation. I was still pretty sore and out of shape from the C-section but it definitely jump started my fitness again and motivated me to keep going.

When I finished the Turbo Fire series I still had about twenty more pounds I wanted to lose and it wasn't coming off. I spoke with my nutritionist who suggested I do weight lifting instead of cardio. I found out that when you are really stressed (I was super stressed-new mom, working full time, finishing grad school) if you do cardio sometimes it stresses your body out even more and messes with your cortisol levels and hormones. So, I then decided to start the Body Beast series with my husband. Through that I was able to lose weight and gain ten pounds of muscle. I was more toned and stronger. 

Finally, after completing the Body Beast workouts I still had ten more pounds I wanted to lose. So, I did the Brazil Butt Lift Series for a month while also taking HIT classes at my local gym two nights a week. I wasn't as stressed during this time so my body could handle the cardio again.

Now, I am back to my pre-pregnancy weight and I feel much better than I did before I got pregnant. Unfortunately, my appetite and food cravings I got while pregnant never went away so I fight it by sticking with a healthy diet and working out. It is a lifestyle. I am back into running now (training for a half marathon), I still attend HIT classes, and I rotate between doing Turbo Fire, Brazil Butt Lift, and Body Beast DVD's in the morning before work to maintain my weight and health. I always start my day with a Shakeology shake for breakfast. 

It is hard for people to share their weight loss success because what works for one person doesn't always work for another. It took me an entire year and lots of different workout routines and changes to finally get the results I wanted. I would love to encourage and support you in your weight loss journey as well. I can work with you and offer advice based on the different things I tried. Check out my website and sign up to make me your free fitness coach. 

 Best wishes!

Megan 

My Fitness Journey (The Condensed Version)

I was a High School and College athlete. After college I thought that I could continue to eat how I always had before and still remain fit. I ended up gaining about 50 lbs. My boss at the time got me to enter into a 5k run with just 2 days notice and no training. Being a college athlete I had pride and assumed that I could easily complete the 5k. I had a reality check when race day came. I did complete the race but I was disappointed in myself because I had to walk some portions of it and I did not finish in a time that was acceptable for an "athlete of my caliber." So began my fitness journey. From then on I entered many races and started doing P90x with a friend. I ended up losing 30 lbs during the program. I then switched my focus to running more and started running exclusively as my workouts. I then heard of the new Beachbody program Insanity, so i decided to give it a try. It was very intense and I only completed half of the 60 day program. Then in 2010 I decided it was now or never and I signed up for a full marathon. I had completed many other races at that point but none longer than a half marathon. I ran the full marathon, finished and felt great. Shortly after, Life got in the way and my schedule did not allow for much time to workout. I gained all the weight back. Since then I worked our with a trainer twice a week and added a lot of muscle weight. At this time I also started working on my diet with my Chiropractor who also does nutrition. I am feeling great right now since discovering Shakeology and I have it for breakfast everyday. It has helped me lose some of the weight. I am still on the search for my perfect body, and headed in the right direction. I continue to run and lift weights on a regular basis. With all of the knowledge I have learned about fitness over the years I feel like it is only right that I share it with others. If only someone had done the same to me so many years ago... So becoming a Beachbody Coach was a great fit for me and I look forward to the rest of my journey and helping others with theirs.

Body Beast Results

 

90 Day Body Beast Program results.

Here are how my measurements turned out.

Weight: 257-270 lbs.

Arms: 15-17 inches

Chest: 44-45.5 inches

Thighs: 22-24 inches

 

I absolutely loved the Body Beast Program.  I will definitely be doing it again.  If you would like more information about it or would like to purchase it, please contact me and I can help get you set up and guide you through the program.

Welcome Video - Founder's Message

Carl Daikeler, CEO of Beachbody

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Fall Bike Trail Ride-Newark (Cherry Valley Road) to Johnstown

My cousin and I rode this trail on Monday.  It was covered with a lot of foliage in spots but it wasn't too bad overall.  The fall leaves made for a beautiful ride.  We parked in the parking lot just off of Cherry Valley Road in Newark, OH...Rode to the end of the trail in Johnstown, OH...and then headed back the way we came.  Overall it was just under a 30 mile ride.  The video was shot with a GoPro Hero2 camera in 720p HD 60fps and sped up considerably.  The ride took us about 90 minutes with starts and stops and we rode at a leisurely pace.

Here is a link to the Licking County Trail System Map.

http://www.trail2health.org/Maps/Licking%20County%20Recreational%20Trail.pdf