October FITNESS CHALLENGE- Get FIT in just 21 DAYS!

21 Days is all it takes... Yes, I said it!! 

Will you give that to me and let me help you?!

I am looking for men, women, mommies, people who are ready to commit to a new healthy lifestyle change!! I know losing weight is not easy, whether its 50 pounds, or even when you are trying to lose those last 10 stingy pounds that seems like will NEVER get off! 

So I am here to help YOU finally reach that goal!

What do most people struggle with when it comes to their health and fitness goals?

• Enough time to make it to the gym
• Time to have healthy food available
• Commitment because you may not have the support at home (or have anyone who really needs to lose weight or does not have goals they need to reach)
• Nutrition- YUP, a biggie! We are emotional and binge eaters (YES, I can admit to that too!) 

One thing I have learned in my time as a personal trainer and now a full time online health and fitness coach is that support groups give you EVERYTHING YOU NEED (at least in mine ;P) 

What is so important about great about these Support Groups/Challenge Groups?

• You get me as your mentor DAILY
• You get DAILY motivation and accountability
• You get support from myself AND the other challengers in the group that have similar goals as you
• You get daily recipes, nutrition, or fitness tips
• You get tips and ideas on meal prepping to save you time during that busy schedule of yours (don't worry, we all know about it, we all are busy too, but we all have the same 24 hours in the day!) It's all about make the most use out of those 24 hours we have to help us get closer to our goals
• THIS is where you find results!! The key to success and happiness as you go through your journey and find what works for you, getting into good healthy habits and making it a lifestyle!

NOW... how in just 21 DAYS?!?

Ever heard of the 21 Day FIX?!

or 

21 Day FIX EXTREME?!

Depending on what intensity level you like your exercise, the 21 Day FIX is a beginner to intermediate program, whereas the 21 Day FIX EXTREME is for intermediate to advanced level of fitness.  

Both programs come with 30 minute workouts daily, a variety of exercises from cardio, weight training focusing on certain muscle groups, plyos, yoga, and pilates!  Yup, you get it all!  What I love about this so much is you are constantly tricking your body and increasing your metabolism and preventing your body from plateauing, which happens often when you are doing the same repetitive movements with exercise like certain weight training moves, or running on the treadmill. 

NUTRITION- 

Who does't struggle with portion control?!? Nutrition is 80% of your results, whether you are trying to lose weight, tone, or build muscle... it is necessary to fuel your body with the proper foods and nutrients.

Why I love the 21 DAY FIX and FIX EXTREME is because both programs are centered around portion control! You get containers that are color coated and each color will be the correct portion size you need of that food group.  

When you receive your book, you will calculate your recommended caloric intake and then it will tell you how many of which containers you need per day! That simple!! Simple can be successful!

One meal that I have found extremely helpful in my own fitness journey that I have incorporated since day 1 of my journey, is SHAKEOLOGY.  This is 1 meal, I know I am getting all my dense nutrition and superfoods that normal food I eat on a typical day does not give me.. I can eat all the spinach and juice as much as I want, but I still am not getting all the whole foods, vitamins, minerals, and health benefits that SHAKEOLOGY is giving me.  

Shakeology has a great protein to carb ratio, which means this is NOT a weight loss shake or diet shake... I do not believe in those.. those are temporary fixes, this has exactly what you need to keep you full longer because you are satisfying your body and fueling your body so you will not be hungry right after you drink your shake (or eat-- lots of yummy recipes you can make with it!).

Hopefully, you have some humor and will think this is as funny as I did, but this is Tony Horton, one of the creators of some of our home fitness programs such as P90 and P90X! This just comes to show what you are really getting in our health shakes and why they are of such high quality!

I am now recruiting NEW challengers who are serious about their health and fitness journey.... Men, women, mommies, who are ready to live a life of happiness, confidence, and fulfillment! 

If you would like a spot in my next 30 Day Fitness Challenge, please fill out the application below and I will contact you within 24 hours!  Let's do this!! 

NPC Figure Competition- 9 Weeks out

So I recently decided to take another leap and do my 3rd Figure Competition!! The last one I did was in April and in Pittsburgh, PA.... so why not do the same one again, but work harder?!? Yup, its game on!! Time to focus, re-visit my WHY and continue moving forward!!  Fitness, Clean Eating, and Dedication!!

I will say I will have some obstacles mentally and emotionally, but I will NOT let them get in the way of my journey! I've had obstacles in the past and know that God has given me strength to continue moving forward no matter what gets in my way!!

No matter what... Live life to its fullest every day!!! With a little E&E :P

So here I am 9 weeks out...

  I am a little far behind where I was last show 9 weeks out, but I also feel I have an advantage with my experience, knowledge, and training! I am doing weight training 5 days a week, cardio 2 times a day but 1 cardio is just very light low impact cardio for the most part! 

My mornings are my Beachbody fitness programs such as CIZE, which is a dancing cardio, 21 DAY FIX which I do the Plyo 2 times a week and cardio fix, then my afternoon training is either the gym, or BODY BEAST.

Gotta love LEG DAY <3 ...="" font="" hate="" is="" love="" relationship="" that="">

My picture above with Leg day totally summed this up... Asparagus is again my new best friend... and yes, my pee smells again lol.. GAH why does it have to do that?!? 

Im really not suppose to have too much dairy now that Im training, but had to do this again.. Fresh fruit plate with 1/2 cup Plain Greek Yogurt drizzled with Agave!  One of my favorites!

I also made some DELICIOUS Italian Meatballs from the FIXATE cookbook from the creator of the 21 DAY FIX and 21 DAY FIX EXTREME.

 So... along with some new recipes, I am back to a good, healthy mindset and my body is doing exactly what I need it to.. other than my knee and back hurting but that is just because I think I started back way to strong!! One day at a time!!

My meal plan this week is as follows:

Yup Im following the CIZE meal plan and I actually am adding in an extra protein from our new Performance Line into my SHAKEOLOGY... yup tastes like a chocolate frosty! BOOM! Cravings gone and tastes AHHH-MAZING!!

So here it is... My plan for the week and its going well!! Im excited to keep track each week and show you my progress along the way!! My goal is to show you whats totally possible if you have similar goals!!  Let's kick butt and stay accountable together!!

*As I am training for my show, I am also helping others along their health and fitness journey but giving my 1:1 support, motivation, nutrition and fitness tips, and awesome recipes to use along the way!! If you are interested in getting an exclusive spot in my next fitness challenge, please fill out the application below!

Ultimate Reset Week 2 Progress Update

So I am not sure if I should even be posting... GAHH please tell me WHY I decided to do the Ultimate Reset during a holiday... I mean really.. 4th of July?? LOL.. So last week Im coming clean.. A total of 2 ok 3 cheat meals! Now, they are considered cheats because this reset is vegan.. Yea, I totally ate a lean burger... I am NOT meant to be Vegan! I want my chicken and my Shakeology back.. like NOW!! So after my 3 cheats, I have had no gain and no loss.. thats a good thing for me because its good to know when I go back to normal food, all the weight will not come right on.

My Salad with Avocado, pumpkin seeds, and home made Greek Dressing!

During the days I had cheats, I did do workouts.. I miss those too :( I have done Insanity Max 30, 21 Day Fix Extreme, and the upcoming release CIZE! Oh how I miss getting a good sweat on! 

So yea, in a way I feel like a failure, but I also think doing it during a holiday was a BAD idea!! Especially since grilling is my favorite and I grill meat, not Tofu lol! 

My Friday Breakfast.. the start of my holiday!

My 4th of July Breakfast I made for my family... that no one ate... seriously? My neighbors love me and the fact that my family does not eat my food, cuz they get it!

My 4th of July lunch... Greek Salad and Pinto beans and rice

OK, so today starts my LAST week on this Reset...I am not going to lie, Im pretty excited for it to be over.  The absolute hardest part for me is not eating meat or having my regular Chocolate SHAKEOLOGY.  Like I don't even want the bad food.. I just want my normal food back! 

Do I regret doing this??

Absolutely NOT!! I came into this with an extra 15-20 pounds of weight that I gained over a 4 week period out of no where.. Retaining water, having blood work and no answers.  Join pain and just feeling terrible.  

Since being in my second week, I have lost 15 of those extra pounds and my joint pain is GONE.. literally, gone at this point.  Will it come back when I start working out? Maybe.. but what I got was the ability to rest my body from the workouts and try to get myself back to some kind of normalcy.  As I get back into my workouts and into a normal routine, I will be very cautious of what I eat and how I workout because I want to maintain what I have gotten out of the Reset to help me with my issues. 

GOAL for this week: 5 more pounds gone for good and just continue feeling better!! My sleep schedule to continue how it is because it is much better than what it has been! Finally, a good sleep without waking up 5 times!

I got my meals prepped and ready to rock!! Sweet potatoes, veggie stir-fry, Fruit salads, apples and blueberries, and salads!!  Simple and sweet!!

*For daily support, accountability, and daily tips, and motivation to help you along your fitness journey, join me in my next fitness challenge! 

Please fill out the application below to get my FREE coaching and access to my support groups to help you reach your ultimate goals!

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21 DAY ULTIMATE RESET- WEEK 1

OK, if you have been following my blog, you will know I have been following the 21 DAY FIX EXTREME, but have been having some issues with water retention, weight gain, and joint pain despite my clean eating and exercise.. I have followed the 21 Day Fix Extreme before and had amazing results. So when I am saying I stopped it again... its not because I go back and forth too much, but I NEED to figure out whats going on with my body! As I lost my 5 pounds with the 3 DAY REFRESH , I was under the assumption that I was back on the road to success... I maintained the weight off, then had 1 cheat meal.. seriously, the weight came back and then more! :( Since, I was not able to eat clean, exercise and get it down again.

Im sure many people are thinking she's crazy, or she's cheating and not saying it.. no seriously, I am completely honest and have been about my binge eating and emotional eating.. I am proud to say I have gotten myself back to a good place that food is no longer first in my life.. it hasn't been my drug.  As I got away from competing for now, it has improved significantly!   But there is STILL something going on.  Im excited to share with you my next part of my journey I took.

Last week, I was doing the 21 DAY FIX EXTREME still and wondering what I can do to totally trick my body.. Obviously what I'm doing isn't enough.  So I knew the 3 DAY REFRESH helped, but what about the 21 DAY ULTIMATE RESET?? Its a detox to remove all the toxins and crap in my body and its hard core... I did it 2 years ago when I was trying to lose the last 10 pounds.. I ended up losing 11! So maybe this can help "fix" whats going on.  Obviously if something works and then I stop doing it and gain the weight back, I'm going to see an Endocrinologist.  But for now, I want to do what I can on my own since my last doctor appointment didn't turn out well.

So here we are, week 1 of the ULTIMATE RESET! 

I did my meal prepping and grocery shopping! It was pretty exciting that I had a lot of the ingredients that are more costly because I already use them! 
Coconut  oil, Braggs Liquid Amino, sesame Oil, EVOO, little things like that made a huge difference for my grocery bill!!

Here is my Meal plan for the first week:

Along with my meal plan of course comes with my lovely grocery list!!

So that was the hardest part! Since I am eating a lot of the same foods, it was honestly easy to get prepared!! I am doing my salads right before I eat them, but otherwise, everything else is pretty much prepped ahead of time!

Getting prepped for the big week!!

Tell me this Quinoa salad does't look amazing?!

My stir-fry veggies

My asparagus baked with EVOO and Himalayan salt!

My Home made Greek Dressing from the Reset recipe book

My grilled chicken plain and salmon with a lot of fresh parsley :) 

Time to get pumped up for the next 21 days!!

DAY 1!! Mixing mineralize in with my water and chugging! 

ok, this is my hardest part... drinking the Alkinalize!! Kamut grass, alfalfa, wheat grass,  and barley grass... doesnt sound good either lol.. but its totally tolerable... if you chug water after!

My first breakfast.. pretty darn amazing if you ask me!! :) 

I survived day 1!!! YAY!! 

I did have a killer headache when I woke up the 2nd day, but I will say it was most likely because Im so use to drinking 3 servings of my E&E (my pre workout formula).. I totally drink way more than I should.. on a good note, its the only caffeine intake I get and more natural ingredients than any other energy drink!! 

Dinner!!! Seriously, I chewed like 15 times before swallowing haha.. I'm a little cray cray.. but it is helping me  so much!!

 Seriously, I had to step on that scale 3 times to see if something was wrong with it!  As I have been sharing my issues with retaining water and fluid and nothing is working.... well SOMETHING is NOW working!! On day 2 (mind you this is NOT normal for the average person to lose on this regimen), I got rid of 10 lbs... I feel a lot less bloated but I can see my definition again! I knew it was there somewhere lol!!! My abs are back for sure!!! YAYYY!!!  There is something about just feeling tone and good!! Im seriously SO glad I did this program!! I know today Im only on day 4, but it has been absolutely amazing!!!!

So far, this is by far my FAVORITE meal yet!! They have all been great, but this was awesome and its filling too!! I actually had to force it all down!! Not normal for me lol!!

So this has been my week so far!! 

Exercise wise, I did do my Plyo 21 DAY FIX EXTREME and then Tuesday and Wednesday, I did yoga.  I will be doing yoga and pilates from the 21 Day Fix Extreme during this time since you are not suppose to put a lot of stress on your body.  

Cannot wait to share with you at the end of the week on my first week results!! :) Stay tuned!!

*If you are looking for help on your journey to a healthier lifestyle, good eating habits, a normal exercise routine while being at home, please fill out my application below for a spot in my next fitness challenge!

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21 DAY FIX EXTREME- Extreme Program for Extreme Results!

21 DAY FIX EXTREME!

When it comes to losing weight, I know many of us want that easy way out... but think about it, is it truly the BEST way that will last a lifetime?!

I am about to help you change that!! I'm going to ask you to forget the FAD diets, the starvation, and the diet pills... honestly we all know that when you do not do it the right way, whatever you lost will only come right back once you start eating normal food, or eating again! I want to help you in a way that you not only learn a healthy LONG-TERM lifestyle, but also teach you so you can share this with your family and friends and hopefully changes lives for those around you also!! 

Nothing is more important than your health! People invest in so many things that have no impact on their lives.. but what about their health and wellness?? 

I am not asking you to go in debt, or give up your home... but what I am asking you is to think about what is truly important to you and if your health and goals are important, then I will ask... do you invest in it? You have 1 life, and it is so important to take care of your body as if it were a temple from God.. because it IS!!! 

So in other words, I will be blunt and say, people are so quick to spend on quick meals, treats, fast food, eating out, drinking a couple nights a week, tanning (no good for your body), smoking, drinking, gambling, etc... but I want to help you change those bad habits into GOOD habits!! Habits that you will thank me for later!! Because this is not only going to help you save money, but add years to your life, help you be a good role model for your friends, family, children especially!

 So lets talk about how I am going to help you accomplish your goals! Its called EXERCISE + NUTRITION + SUPPORT = SUCCESS!! Lots of success!!
I have been running challenge groups AKA Support groups for 2 years now since starting my own fitness journey with Team Beachbody! What has it done for me?? Well, its changed my life! I cannot even put in words how it has helped me enough, but I will say it has given me an opportunity to create healthy habits with clean eating, get on a regular schedule to workout daily without having to leave my kids and my house but get the best results I ever had, and be a great role model for my kids!! They see what I do, and now they know mommy as being healthy and they love being just like mommy!! On top of reaching those big goals, I also have started competing in Figure Competitions through NPC which is a goal Ive had for quite a long time, but I was never motivated getting my butt to the gym every day and not knowing exactly what to eat... even more.. not having 1:1 support 24/7 which is what I deliver to my challengers! 

So the 21 Day Fix Extreme:  If you are looking to maximize your results, get the BEST body you EVER had, I will tell you that THIS IS IT!! This is not magic- Its pure hard work, dedication, and commitment, but its also your answer to success!!
This is 21 days of getting you into a routine and lifestyle that you can take with you FOREVER!!

21 DAY FIX EXTREME INCLUDES:

• 21 Day Countdown to Competition menu plan included
• 7 workouts to keep different muscle groups guessing
• Workouts are 30 minutes in length
• All of the 21 Day Fix Extreme workouts include weights
• Takes the workouts of the original 21 Day Fix to the next level

Nutrition taken to the next level:

99% of our society has trouble committing to a proper diet.. I don't like to use the word diet, because I'm not talking about the "diet" where you can't live with.. I'm talking proper nutrition you can use DAILY for the rest of your life to maintain a healthy lifestyle!  

One BIG part of what I include for myself and my challengers that makes our nutrition simplified, convenient, and successful is SHAKEOLOGY! 

What is Shakeology?!  This is going to be your 1 meal that gives you all the nutrition you need in an entire day.. all your:
-Super foods to help give you energy and control your appetite
-Amino Acids for your muscle tissue growth and repair (esp after a good workout)
-Pre and pro biotics and Digestive enzymes to help regulate your digestive system
-Antioxidants and Phytonutrients to detoxify your body and support immune function

Shakeology is NOT a weight loss shake, nor a protein shake... This is a HEALTH shake that is including your dense nutrition, health benefits, and includes your daily multi-vitamin!  Officially, your healthiest of the day that will get you to your ultimate goals!

Here you have it... I am ready to fully commit to you and your health/fitness goals as long as you are ready to commit to my group! I am looking for men and women of all ages and sizes who are SERIOUS about their goals and are ready to give 110% effort into their health! 

If you are ready to take your fitness to the next level, please fill out my application below for an exclusive spot in my next 21 DAY FIX EXTREME TEST GROUP!

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4 Weeks out NPC Figure Competition 2- Pittsburgh, PA

 4 WEEKS OUT NPC FIGURE COMPETITION UPDATE!

PS. like my new tat?!?! :) 

You know what is crazy?? I have been STRUGGLING to get this extra "fluff" off my body for 4 weeks now.  I know I have cheated with some meals, but I have been on track since and literally counting EVERYTHING I am eating and doing... My cardios increased to 40 min, calories at 1200 a day, Macros at 50/25/25. 
My supplements as I said prior have been Potassium and Magnesium, Phosphatidyl Serine.  
My workouts are a variety of my Beachbody home fitness programs (21 DAY FIX EXTREME, INSANITY MAX 30, good ol' INSANITY (can't get away from it), and 21 Day Fix.  
Last week, I literally GAINED 2 lbs ( a lot for prepping for a show this close to the end), and I have not done anything different! I was holding on to water like crazy without having a lot of sodium intake.  So I needed to do something different.  Our bodies work so differently, and I realized what may work the first time, may not work the second!!
So Monday, I decided to do a little trial and error and just see what happens with making small adjustments.  I am keeping the 1200 calories, but my morning cardio, I am using my sauna suit.
Also, I am taking a Dandelion Root supplement once daily and adding an extra dose of Potassium and Magnesium to my regimen.  I feel like an old unhealthy person on meds lol...
But, within days, my body has significantly changed!! I am now seeing my definition and I am getting harder! The extra fluff is leaving!! 
Now, to hope it doesn't come back or I hit another plateau in the next 3 weeks!! 

Late night workout with my MAMA!!

Last week, I still needed to lose 15 pounds to get to my competition weight, and as of today, I need to lose 8 pounds to get back to where I was!! That just shows how much water I was holding on to!!
I feel so much better and actually this time around, I am not as tired, but my memory is starting to leave a little.  Totally got lost taking my dog to the vet the other day and I've been taking him there for 6 years!!! AHHHH it feels like pregnancy brain but worse!!! Time to keep my car alarm by me so I can find it in the parking lot when I come out of the grocery store!! :)- Yup, Im one of those people!! 
So for this week, here is my schedule- 4 weeks out (3.5 or however you call it lol):

Nutrition:
Meal 1- Man cakes (1 cup egg whites, 1/2 cup oats, 1 tbsp cinnamon)- I use 1/2 for meal one
Meal 2- other half of Man cake, 12 raw almonds
Meal 3- Tilapia, 6 asparagus pieces 
Meal 4- SHAKEOLOGY (1/2 scoop), 1 full scoop 100% whey protein, glutamine
Meal 5- Tilapia, Green beans (2 cups)
Meal 6- Tilapia, 6 pieces of asparagus, water with glutamine
Water Intake- 1 gallon a day currently

Workouts:
Monday- Morning cardio (Insanity plyo with sauna suit)
                afternoon- Back and Bis, 40 min cardio (stepper 20 min, run 20 min)
Tuesday- Morning cardio 21 day fix plyo in sauna suit)
            Afternoon- shoulders, 40 min cardio on treadmill (lunges at            2.5 mph, running 6.5 mph back and forth every 2 minutes)
Wednesday- Morning cardio (Insanity Max 30 Friday fight in sauna suit)
            Afternoon- Leg Day, 10 minutes stepper, 10 min eliptical
Thursday- Morning Cardio- Insanity plyo in sauna suit
                  Afternoon- 40 min cardio at gym (20 min stepper, 20        min running 7 mph)
Friday- Morning Cardio- Insanity Max 30 sweat intervals
              Afternoon- Back and Bis, 40 minutes cardio treadmill    (lunges at 2.5 mph alternating with running at 6.5 pmh)
Saturday- Morning cardio 21 Day Fix extreme cardio extreme
                Afternoon- Leg day, 20 minutes stepper
Sunday- Morning cardio- Insanity Cardio Power and Resistance 
               Afternoon- 40 minutes eliptical

What I love about my workouts is I'm constantly changing my body so I am not doing the same routine every time and working out the same muscles every day.  With my Beachbody workouts, I am able to workout different muscles than I can get at the gym because every workout literally works your entire body! This is why I do not do abs.  I get an ab workout with every morning workout I do!

Part of my success has come from keeping myself accountable in my own fitness challenge groups- In my closed groups on Facebook, we check in daily and say how our day went.  If we did our beachbody workout, drank our SHAKEOLOGY, and rate our food on a scale 1-5, 5 being the best and 1 being the worst.  Then we give tons of motivation  and support to each other, along with nutrition and fitness tips, recipes, and meal plans! 

If you are ready to commit to your health and fitness goals and would like a spot in my next fitness group, please fill out the application below and I will contact you within 24 hours!

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