PiYo Week 3

Week 3 of PiYo definitely had it's ups and downs - literally and figuratively. 

Let's talk about the positives first. This week, we were introduced to 2 new workouts - Buns and Strength Intervals. Buns is a very intense lower body workout - you'll definitely be aware of your buns in the days following this workout ;) Strength Intervals brings back some of your traditional cardio that some people may have been missing during the program. There are, of course, low impact options. It's a quick circuit training workout - using only your body weight & will really get your heart rate cranking!

Something that I really started to notice this week was the increase in my flexibility. After years and years of working out - but doing the bare minimum when it comes to stretching and flexibility, my muscles had become so tight (hence a lot of my back problems). My muscles are now really starting to stretch out and lengthen and I'm now able to do a lot of the poses with greater range of motion and control. The pain in my back and neck seems to be getting better week by week - to the point where it's barely existent at this point - which is just so amazing to me. 

We also went away this past week - on a little mini family vacation. There was a solid 72 hours where I wasn't eating as clean as I could have been. I wasn't going crazy, but I did indulge a bit (and the mint chocolate chip waffle cone was worth every single calorie). By the time we got home, I felt exhausted, sluggish and just "off." I got on the scale Monday morning and it had moved in the wrong direction - which was no surprise. But I got refocused Monday & Tuesday & as of this morning, I'm back to the weight I was a week ago. So, while yes, it's a little disappointing not to have lost anything this week - I have to remind myself that I also didn't gain. I maintained and I chose to have those few indulgences this past weekend...with no regrets. Everything in moderation. 

This morning something kind of awesome happened in my workout...but I can't spill the beans yet! You'll have to check back next week for my week 4 update!!!

I've got a few spots left in my #getschooled Challenge Group. This group is going to be unlike any one I've ever done before. I am going to be running this group alongside 4 other Coaches who are on my team. 

Combined, the 5 of us have lost over 220 pounds and we are going to be sharing all of our secrets with YOU and "schooling" you on how to achieve your fitness goals and maintain them. If you want in, we need to chat soon because the group starts in August! Are you ready to #getschooled with us???

xoxo,

PiYo Week 2

174. That's usually where my heart rate is when I run or do cardio. High impact, intense cardio.

So, yes, it came as a bit of a shock when I was in the middle of one of my PiYo workouts this week & I looked down at my heart rate monitor and that was the number I saw. 174. I wasn't jumping. I wasn't running. I wasn't kicking or punching. I was doing my new favorite PiYo routine called SWEAT (and you'll understand why it's named that once you do it). I was pushing myself hard, but it was all low impact.

After my workout, I was taking my much deserved and much needed shower and I got to thinking... I have many other workout programs at home - some from Beachbody, some not. I have a bad back & bad neck. And, in almost all of the programs, there's at least a few exercises where I see them & think "I better even not attempt that because I know it's going to hurt my back." That hasn't happened in PiYo! I've not been afraid to try anything. I've been able to at least attempt everything. And, if I can't do something, it's not because of my back. It's simply been because I haven't built up the strength in the rest of my body yet. This makes me happy. Strength is something I can work on.

My body continues to respond so well to this program. My joints are still pain-free (yay)! Because I'm pain-free, I'm sleeping better (double yay)!! And because I'm sleeping better, I'm waking - without an alarm - everyday between 5:00-6:00am (triple yay)??? No, I don't particularly "like" getting up that early, but that's what my body is doing naturally. It's getting the rest it needs & I'm ready to go when my eyes pop open - which in turn, is making for a more productive day.

Because it's week 2, I've become more accustomed to the routines. I know what's coming next & therefore, I've been able to mentally prepare a bit better and push my body harder than I did in week 1. So yes, 2 weeks in & I'm still sore. With each day, I try to modify a little less and at least try some of the more advanced moves. 

In my second week of PiYo - completing the workouts, following the nutrition plan (except for those 3 days where I did the 3 Day Refresh & drinking Shakeology daily - I've lost an additional 2.2 pounds - which brings my grand total to 7 pounds lost in the 2 weeks. But, for me, as awesome as that is, that's not the most exciting part. The most exciting part to me is that I can now say that my back pain has been reduced by at least 90%. I still have some dull tightness in my lower back, and a teensy weensy bit in my neck - but that's it. And compared to the pain I was in 6 months ago - this slight pain is nothing. With each workout, my body is getting stronger & more flexible & my back is reaping all of the benefits. I could not be happier with my results thus far. 

I've got a Challenge Group forming that will start in the next few weeks and if you think that you may want to give PiYo a try and join us, please let me know. I'm even doing a giveaway for those who join my #getschooled Challenge Group...so, what are you waiting for?

Check back next week for my week 3 PiYo post & have a great day!!!

3 Day Refresh Review & Results

The 3 Day Refresh. What is it exactly??? Well, essentially in just 3 short days, you can get your health, energy, and vitality back on track—all without starving. You'll conquer your cravings. Get a flatter belly. Feel lighter and more energized. And your clothes will fit better. 

But, this isn't like traditional cleanses or detox programs where you may be hungry or feel weak. You'll be getting plenty of protein - thanks to Shakeology & your twice daily Vanilla Fresh shakes. You'll get to eat REAL FOOD. And you'll also get your daily Fiber Sweep to help keep you feeling full and it also helps to gently get rid of waste from your digestive system. 

So, yeah, let's go there. When you hear waste, cleanse, fiber & detox...your mind goes straight to the toilet. This is not a harsh detox, so no, you're not going to spend all day in the bathroom & you're not gonna feel like you "have to go" all day. 

And when exactly is the best time for YOU to do the 3 Day Refresh??? It can be used anytime! Maybe you over-indulged on a holiday weekend. Maybe you want to feel a little more comfortable in your swimsuit on vacation this summer. Maybe you have a special event coming up & you want that perfect outfit to fit just a bit little looser. Or maybe, you just need a jump start into improving your overall health. 

What kind of results will you get from the 3 Day Refresh? Results will always vary from person to person. I like to be completely open & honest with people. If I like something, I'm going to tell you. If I don't like something, I'm going to tell you that, too. I was a little underwhelmed by my visible results. I lost 0.6 pounds (which I admittedly was a little bummed about), BUT I lost an INCH in my waist in those 3 days. That right there is why I always tell people to do both - weigh AND measure yourself. An inch in 3 days is awesome! I will tell you that if this program is something you're thinking about doing - go do your research. Don't be dissuaded by my results. Look at others who have done the program. Most people lose 2-10 pounds. People heavier than me lost more than me and people lighter than me lost more than me. Bottom line is that it varies from person to person. But, let's not focus solely on the results we "see." Even though I didn't see an earth shattering drop on the scale, what I did was still oh so good for my body. I wasn't hungry. I didn't feel weak & my body does feel refreshed after those 3 Days. 

If you think that this program is something you may want to try, let's chat. For the month of July, it's on sale & I'd love to get you into my upcoming #getschooled Challenge Group. Happy Tuesday!!!

PiYo Week 1

I sat patiently by the window, looking out side, listening for the mail truck. And, in the distance, I could finally hear it. The mailman was coming down my street and inside of his truck, he had my PiYo. I was like a kid on Christmas tearing into that box & what was inside did not disappoint.

Chalene Johnson fans have been waiting YEARS for PiYo to come to DVD for home use. Yes, YEARS. Up until recently, you could only take PiYo at a gym or health club. Now, we can get our PiYo on in the privacy of our own home.

I had taken my before weight, photos and pics and I was ready to roll. Day 1 is Align: The Fundamentals. Now, I know - we are all tempted - even me - to skip those instructional workouts because we think we know what we're doing. Trust me. Go through this DVD. You'll learn a lot and still break a sweat. 

This first week of PiYo has changed a lot of things for me. I will be honest - this year has been a struggle for me. Getting up early to workout out has been sporadic, at best. I'd squeeze my workout in whenever the day allowed. Sometimes that was after breakfast. Sometimes it was when the kiddos napped. Sometimes it was at night. I was not scheduling my workouts and my Type A personality didn't like that  - even though it was entirely my fault for sleeping in almost every single day. Sometimes I just don't want to get up and jump around at 5 am, ya know? But, with PiYo, I've easily rolled out of bed each morning before the kids got up. I think mentally knowing that I've got a low impact workout ahead of me makes me dread it a little less. Heck - I don't even have to put on shoes for PiYo. Yes, I still need to be mentally and physically awake to do PiYo - it does take quite a bit of focus - but it's just different.

Speaking of getting out of bed...yes, that's mentally easier now, but also PHYSICALLY easier. I am feeling something that my body has never felt before. If you're like me, the day after an intense workout, your muscles are sore - and so are your joints. Specifically knees, hips and back - and maybe ankles, too. With PiYo, I'm sore. I have sore muscles in places I didn't know I had muscles. But, my joints DON'T ACHE. It is the weirdest - and most glorious feeling - to get your butt kicked in a workout - and not be in pain or discomfort the next day. Just sore :) I'm walking taller. More confident. And feeling like a total badass at the end of these workouts because a lot of the moves are really challenging. I feel good about ME. And I haven't felt that in quite some time.

I was skeptical. Yes, I love any program - fitness or otherwise - that Chalene puts out. But, I really was skeptical. Could I get some real results with just doing a workout that is Pilates & Yoga inspired? Come on...I'm used to jumping, kicking, punching, lifting, and HIIT workouts. Will my body respond to something so low impact??? The answer is a resounding YES. But first, let's talk about the other component of PiYo - the nutrition.

I'm eating. A lot. By the end of most days, I'm literally having to force down my dinner because it's so much food. Nutritious, delicious, filling and oh so good for my body. I'm drinking Shakeology. Every. Single. Day. Did I cheat my first week at all? Yes, I confess. I had a skinny latte once from Starbucks (and I have no intention of giving that up). But, the rest of the week, my nutrition was on point. 

Ok, let's get to the details that you really want to know. DID YOU LOSE ANY WEIGHT??? Before I answer that, I want to stress - I do not live my life by the scale. I don't let it determine my self-worth or my mood for the day. It's not the boss of me. I'm a #GIRLBOSS and a scale will NOT determine my happiness. That being said, the scale is the easiest way to measure. So, that's what I use on a weekly basis. It tells me part of the story & is one of the tools I use to gauge my progress. So......drum roll please.....in my first week of following the PiYo workouts (and only the PiYo workouts), following the nutrition plan and drinking Shakeology daily...I've lost 4.8 pounds. Yes, in a week. And I'm not the only one who is loving this program. Check out what some of the participants in my PiYo Challenge Group are saying...

"I'm loving this meal plan!! Very easy!!!"

"I've started the workouts and meal plan and I'm soooo pleased and motivated to be seeing results right away!"

"I worked through the first workout this morning - the fundamentals.... I am really excited to start this program! I will be modifying alot; i can tell...but that is ok...as long as i am focusing on my goals - that is all that matters!"

"2 days of the PiYo workouts and strictly following the meal plan must be the ticket...I saw minus 4lbs this morning also! Wahoo!"

"I completed the Align and Lower Body videos today. I felt like I got a great workout and the shorter length makes it much easier for me to incorporate into my busy days. Even though it was a lower body workout, I felt it in my arms too!"

So, if you think PiYo may be something that you want to incorporate into your life, message me here and we can discuss which program option will best suit your needs. Otherwise - stay tuned. I'll be providing weekly blog updates during my 8 week PiYo journey!

Have a fantastic day!!!

21 Day Fix - Week 3

This was it - week 3 of the 21 Day Fix!

I knew this would be my toughest week - mentally and physically because in week 3, you have the OPTION to switch things up a bit. I was in this for the long haul, so I went for it.

The first thing that would be different this week was my workouts. Week 3 is an OPTIONAL DOUBLES WEEK. I was still fighting this cold/sinus infection, but I wasn't going to let it win. I was going all in. Doing doubles was challenging for a lot of reasons. I was still sick. As a busy mom, let's face it, it's much easier to make 30 minutes for exercise than it is to make 60 minutes. This meant some early morning workouts to be able to squeeze it in. These workouts alone - just 30 minutes - are INTENSE. But, I always tell myself, "suck it up...it's just 30 minutes." And it's much easier to push yourself REALLY HARD for 30 minutes than it is for 60 minutes. Hopefully, for Round 2 of the FIX, I won't be sick, so doubles will be a little easier.

The second thing that was going to be different this week was something called the 3 Day Quick Fix. Again, this is another OPTIONAL aspect of week 3. There's no way to sugar coat this...the Quick Fix is hard...and it's all a mental game. Why is it hard? Well, your meal plan changes. You're eating 6 times a day (every 2 hours), so hunger wasn't a factor. In fact, I was stuffed on these 3 days. But it's WHAT YOU'RE EATING that packs a punch. Essentially some form of lean protein (egg whites, chicken, fish & turkey), 2 healthy carbs and 4 veggies. Plain and simple - it's really boring, but really SIMPLE, so it makes meal prep a breeze. 

• Meal 1: Egg whites & oatmeal
• Meal 2: Chicken & yams (I don't eat yams, so I substituted quinoa)
• Meal 3: Fish & steamed green veggie
• Meal 4: Chicken & steamed green veggie
• Meal 5: Fish & steamed green veggie
• Meal 6: Turkey & steamed green veggie

It may not look like a lot of food - but I was so full. You're also drinking a gallon of water a day. I had done something similar to this a few years back (but I only did it for 2 days at a time)...so I kinda knew what I was in for. I warned my husband ahead of time that I was going to be cranky & moody. The first day wasn't bad. I got through it with no real issues - except peeing every 10 minutes ;)  Day 2 was a little harder. I was more tired & going through carb withdrawl at that point. There were cookies in our kitchen that were screaming my name. I'd go in, open the box and sit there and smell them. Frequently. By day 3, I was ready to throw in the towel and eat a cookie. Again, I wasn't hungry...I just wanted carbs....ALL OF THEM. Like I said, a lot of this 3 day portion is all mental. It's knowing you CAN'T have something that makes you want it more. I knew what my weight was prior to the 3 Day Fix & all I kept thinking was that I better see a drop on the scale to make this worth it. And it was...

I got up this morning, went into the bathroom, took a deep breath and stepped on the scale. I was so excited!!! I didn't believe what I was seeing, so I got off, and got back on just to make sure. Yep - it was accurate. I hadn't seen a number like this since July.

Before I get into my actual results, I want to comment on something that may be obvious, or may not be. Why does this program work so well? Well, yes - it's proper nutrition and effective workouts. But, beyond that.... I think the answer is that "it's only 21 days." Mentally - that's something easy to wrap your head around. Beachbody has numerous other programs - ranging from 6 weeks to 90 days. I'll be the first to admit - when I see that 90 days - it seems like an eternity away. But, with this, you can START AND FINISH in the same month. That makes this program perfect for so many people. Maybe you're new to exercise and you want to start with something shorter. Maybe you've completed other programs, but want to switch things up for just a few weeks. Maybe once you've completed this, you will see that anything is possible and that 90 days of another program seems much more doable now.

Now to my results :) I lost a total of 9.8 pounds and 9.5 inches!!! This program came along at the perfect time. In the fall, I was dealing with some injuries, along with my mom being sick (more on that in another blog post to come soon). Seeing my mom sick had sent me into a downward spiral. I was depressed and just ate and ate in an attempt to numb the pain. I would sit alone and eat an entire box of donuts or cake. I just kept eating and eating. I then became ashamed that I'd let emotions win. I didn't want to leave the house. I lived in my pajamas (or anything with an elastic waist band). I felt like I had let myself down and like I had let others down. The 21 Day Fix gave me focus. It was simple nutrition. I'm not hungry on the fix. I can have chocolate. I can have wine. I can have bread. I can even have pizza. Everyday? No. But, it's allowed. Having a program with flexibility like that is what I needed. The workouts were great. 30 minutes and I was done. A new workout everyday left me feeling good and never bored. I'm starting to see my muscle definition come back & clothes that didn't fit 3 weeks ago, now fit just fine. This program helped pull me out of a horrible funk that I had gotten myself into and to Autumn Calabrese, I'm eternally grateful.

Yes, today is a bit of a treat day for me. I'm drinking a non-fat white chocolate mocha from Starbucks as I write this. I'm going to have a cookie later & my husband is going to make me dinner. And then tomorrow, it's back to the FIX for ROUND 2!!! I still have a ways to go, but I couldn't be happier with my results thus far. 

If you want to join me for your own journey on the FIX, please contact me here. I have groups forming for March & April & I'd love to have you as a part of it :)

Week 2 on the 21 Day Fix

Another successful week on the FIX is in the books. I've lost a total of 6.6 pounds & I can't believe I'm now in my final week. Week 2 definitely had it's share of ups and downs - literally and figuratively.

I'll start with some of the things I struggled with this week. 

• I still have this darn cold/sinus infection which had drained my energy. The very last thing I want to do is workout. But, all week, I just kept telling myself, "It's only 30 minutes and you can modify if you need to." So every day, I have put on my workout clothes, gone downstairs and pushed play. And it's funny, my competitive side comes out as soon as the DVD is in. My mind shifts from "I don't want to workout" to "If I'm going to to this, I'm going to push as hard as I can." So, I crank some good music and have at it. And surprisingly, I even beat a majority of my calorie burns from the week before. 
• At one point this week, the number on the scale went UP. Say WHAT???? This is the EXACT reason I tell people to not go by the scale alone. Take progress pics. Take measurements. Did it still freak me out. Yeah, a little. But, I knew exactly why. One - I'd been upping my weights this week, so I knew I was putting on some muscle. Two - while I was sticking to the plan, I wasn't always making the best choices. For instance, I was having turkey bacon frequently. And while, yes, it's allowed on the plan, it's the protein that is at the very bottom of the list. Meaning - it's not the best choice. It's got a lot of sodium & I know it was making me retain some water. 

But, with struggles, there's also triumphs...

• After seeing the number on the scale go UP, I immediately went into our bedroom and took my measurements. They were definitely down. I looked at myself in the mirror. I was seeing positive changes. And I tried on some clothes - that at the beginning of the fix were too tight...well, now they fit fine. Ok - mental crisis averted. 
• I cut back - well - eliminated turkey bacon for 2 days...and what do you know...the number on the scale went down. I have been choosing higher quality protein & my body was thanking me for it. 
• Despite having a cold and feeling like crap - I feel really GREAT! Huh? Yes, I'm coughing and sneezing and am somewhat of a hot mess. But, I'm starting to feel like the old me. The one who ate for fuel her body. Not the girl who ate her feelings. My body is starting to feel solid. I'm seeing muscle being built back up. I'm sore from my workouts, but am having less body aches & pains. My neck & back are feeling fantastic. My hip pain is all but gone. My left knee still gives me problems, but I can feel it getting stronger each day.

I am so excited to dive into week 3!!!! I still have ONE SPOT left in my March Fix group, so if you want to take that coveted 10th spot, just message me here.

Keep Your Snacks Simple

When trying to maintain a healthy diet, it's important to snack!!! Here are a few simple & healthy snack ideas for at home or on-the-go.

A Granny Smith Apple sprinkled with cinnamon
and a serving of almonds

Fresh strawberries and blackberries. Add a side of non-fat
Greek yogurt for some extra protein

Baby Carrots and a serving of Almond Butter

10 Tips To Help You LOSE the Weight and KEEP IT OFF

Losing weight is hard. Keeping it off is sometimes harder. Here's my 10 tips to help you get to where your happy weight is.

1. Water, Water and more Water - your body NEEDS water. Often times, when we feel hungry, it's actually NOT hunger at all. Most times, it's thirst. Drinking enough water can help you lose weight, ward of dehydration headaches, improve your skin, aid in digestion and can help relieve fatigue. A good rule of thumb is to take your weight and divide it in half. That's how many ounces a day to shoot for. So, drink up!!!
2. Eat Frequently - I love food. I think about food more during the day than I probably should. As I'm eating one meal, I'm already planning my next one. For me, eating 5-6 smaller meals a day keeps me happy! Eating smaller, more frequent meals will help stabilize your blood sugar & keep your metabolism revving.
3. Find Your Soulmate Workout - many people ask me "what program is best for me?" And truth be told, there's no one answer. Only you can answer that. Yes, I'm one of those crazy people who likes to exercise - but that's only because I've found something that I love doing. If you're going to be devoting 30-60 minutes a day to working out, why not do something that you love??? Is it running? Kickboxing? Yoga? Skating? At the end of the day, it's not about finding the best or most popular workout, it's about finding one that you will stick with.
4. Sleep - you don't have to tell me twice about this!!! Sleep is often overlooked, but it really is so important. Sleep deprivation can alter hormone levels in the body that help regulate hunger, causing an increase in appetite. And if you're working out, you body needs that time to rest & repair itself. Shoot for 6-8 hours a night.
5. Be Prepared - have you ever been out running errands and they took longer than you anticipated and by the time you get home, you feel like you could eat everything in your regrigerator??? Plan ahead and create emergency packs filled with healthy foods such as nuts, fruits or sliced vegetables to help you avoid unhealthy temptations. Keep them in your purse/bag for situations like this. You'll have a healthy, portable snack that will help keep you on track.
6. Plan Ahead - Automate your eating by planning your meals ahead of time. That way you're less likely to make an unhealthy last-minute food choice.
7. Pick Up a Pair of Weights - Muscle burns at least four times as many calories as fat does, so try twenty minutes of strength straining two to three times a week.
8. Identify WHY You're Eating - Identify the emotional triggers that lead you to seek unhealthy comfort food. Picture your goal weight the next time a trigger strikes to help you resist temptation.
9. Add More Protein - Try to have a little lean protein with each meal or snack, as protein tends to be more satisfying than carbs or fats and it will help keep you fuller, longer.
10. Buddy Up - Find an accountability partner (spouse, friend, co-worker) who is also looking to improve their health and fitness. Check-in with each other frequently to help keep each other on the right track.