Hammer and Chisel Week 4 Fitness Plan

Good morning good morning its a new week and the first full week to a brand new Year 2016!!! 

Are you so excited about what is to come for your fitness journey? I know I am!! 

Every year, so many of us make New Year Resolutions and I will also say so many of us NEVER stick to them!! How long does it usually take for you to fall off with the same old healthy eating, "dieting", going to the gym, stop smoking, drinking, swearing (yup mine unfortunately :/), gambling, and more?? We just want the bad habits to go away and the good habits to come! But its almost seeming impossible to keep them up after just a few weeks!

Heres what I want to tell you.  Please do not think because I said these and you make the same resolution AGAIN, that Im telling you to let it go because it's not possible... IT IS POSSIBLE!! I want THIS year to be YOUR year!! I do not want you to have to keep going over this time and time again!! 

But the key to this whole New Years Resolution is to really focus and make "habits" out of this so you don't have to keep going back!! For instance "Im going to DIET".. GAH I hate that word!!!  If you are thinking you are just going to "DIET", then NO, you will NOT stick with it!! WHY?? Because you cannot live off of a diet, you cannot live off of never eating carbs or fats again!! Sorry if that was your plan, but I'm going to be real with you right now! Do NOT starve yourself from the nutrients your body needs just to be "skinny"... because you will end up back where you started, if not worse! I may be hitting home with some of you??? 

I'm not trying to push buttons or make you feel sad about what your doing, I am simply telling you this because again, I want this to be your year of lots of success and happiness and freedom, and I want to help YOU get there without putting stress on your body, ruining your body, and putting your body in jail.. The solution to this is simple:

Make it a LIFESTYLE!! YES!!!! That's it!! Its that easy!! Did you know if you follow the 80/20 rule, have a cheat meal 1 time a week and just eat HEALTHY the rest of the week, add 30 minute workouts (you can even do these at home and I can show you how- See application at bottom), you can get the results you want without feeling like your neglecting your body and health!!

I cannot tell you how much my life has changed by skipping the diets, starving myself, and just did the right things that may be hard to do at first, but afterwards will make you feel and look amazing!!

So now I am going to show you what I do!! Get ready!!

So when I said about working out at home, yes, that is exactly what I do!! Being a momma of 2 boys ages 3 and 4, it gets complicated making it to the gym for the 2 hours morning or afternoon that they are available, plus driving back and forth, plus the good old gym membership.. yea you get me right?? If I have the opportunity to roll out of bed while boys are still sleeping, I can get a 30 minute workout in which is the time it would take me to drive back and forth to the gym, and just get it done without hassle! 

The program I am doing right now is called Hammer and Chisel! It's possibly my FAVORITE home fitness program I have EVER done!!! I did love going to the gym, its just not always convenient, so I get the gym type environment in this program, along with:

•  A schedule to follow so I know exactly what Im doing
• A nutrition plan telling me how many containers of what I need to get all my nutrients in per day
• Color coded containers for each food group- You'd be surprised what you can fit in these bad boys!
• A month supply (30 day) of Shakeology which is our health shake meal replacement that will give you all the superfoods and dense nutrients your body isn't getting from your typical every day foods (unless you juice with a million veggies and vitamins which by that time your spending $600) :P
• And when you sign up with ME, you get ME as your coach (I have one too still)
• Access to an online support group/challenge group for daily tips, recipes, motivation, and surrounding yourself around others with similar goals! 

How cool is that???!?! Pretty awesome to me!! Again, I've started my journey doing this 3 years ago, and here I am today still doing it, rocking different programs, staying on top of my nutrition, and feeling amazing!

Here is what I have planned for this week! Now I will be traveling from Thursday until Sunday, so I will still pack my cooler with lots of healthy foods and snacks so I stay on track!!

How do you like that?? My recipes such as Spaghetti Squash Chicken Alfredo, and Greek Salad are here on my blog under clean eating recipes!!  
And I even added my grocery list for ya!! Trying to make it sweet and simple! Simple nutrition is sometimes best so your saving time prepping the food and money buying the food!

You will see I do drink my Shakeology more than once a day sometimes, and this is because I will be traveling, instead of my buying fast food, its just healthier and easier this way! Its also my sweet tooth craving! :)

My workout plan is as follows:
MONDAY- CHISEL BALANCE
TUESDAY- MAX HAMMER STRENGTH
WEDNESDAY- CHISEL CARDIO AND GLUTES
THURSDAY- OFF DAY (YAY)
FRIDAY- ISO SPEED HAMMER
SATURDAY- CHISEL AGILITY
SUNDAY- HAMMER POWER AND 10 MIN ABS

So there you have it!! The workouts again like I said, its like you at a gym, I use dumbbells, a bench or stability ball, a pull up bar or band with over the door extension (you can buy at walmart or target), and boom, your ready for amazing results!!!

If you would like more information on getting started in my 30 day fitness challenge/support group online (held in a private group on Facebook), please fill out the application below for a spot! I will contact you within 24 hours.

Setting yourself up for success- Picking the right foods and MEAL PREPPING for the week!

So Saturday, I had an awesome opportunity to take my challenger to the grocery store and help her pick some healthy foods and prep her meals!! Yes, this is something I do for fun, but also when she told me she fell off my challenge group and couldn't do it because she didnt know where to start with meal prepping and picking the right foods, I had to step in!! There is NO reason why I couldn't help her get things going!! Thank goodness, she lives close by that I was able to do this!! It was our first time meeting, so it was awesome that I was able to connect with my challenger more than just on face book in our secret group!! 
So Saturday afternoon, we booked 3 hours together to go food shopping and prep her meals.  Since she used my recipes from my website, I could easily help her since I make them all the time!! Amanda is participating in my challenge group with using 21 DAY FIX and using SHAKEOLOGY, our health shake meal replacements, which I will talk more about!!

What recipes she used for the week:

Mediterranean Grilled Cheese Sandwhich

English Muffin Pizzas

Brushetta Chicken

Honey Dijon Pork Chops

Clean Eating Stuffed Peppers

OFF TO GROCERY SHOP AND MEET MY CHALLENGER AMANDA  ON THIS LOVELY FALL DAY!!

 

Amandas grocery list for my recipes above (some items are not placed on here because she had some ingredients at home).

LOTS OF GOODIES..... APPLES, WHOLE WHEAT CRACKERS, RICE CAKES,  ZUCCHINI, UNSWEETENED COCONUT, PEPPERS, CHICKEN, PORK CHOPS, AND YES, YOU SEE SUGAR FREE FAT FREE BUTTERSCOTCH PUDDING MIX- THAT WOULD BE TO MAKE OUR BUTTERFINGER SHAKEOLOGY(health shake meal replacement full of your dense nutrition and super foods) LOL!! AMAZING!!! 

CHECKIN OUT!!! 

After we did our shopping, we went back to my house and prepped away!!! It literally took about 1 hour to get the food prepared and now all she needs to do is throw everything in the oven and walk away!! Now she has all her meals for the week!!! She is also incorporating SHAKEOLOGY as a breakfast every day to give her the nutrients and super foods that she is not getting with her every day food... By adding in her Shakeology, we are helping her increase her energy level, decrease bloating and cravings, and improve her overall heart health and digestion within 2 weeks!! This is exactly how I reached my health and fitness goals, so its time to pay it forward!!! 

 And she is ready to rock!!! Meals prepped, and she has officially set herself up for success for the week!!! It takes 21 days to get into a habit.  If you want to reach your health and fitness goals, the best way to reach them is to start!! 
Take that first step and find a coach to motivate you and help set up a system that works best for you!

If you are looking to start your health and fitness journey and would like to be a part of my Beachbody challenge, fill out the application below for a spot in my next challenge! You will get 1:1 support, tips, recipes, help with meal planning, and more!! 

In the picture above, you will see two of my fellow coaches on Forever FIT who has gone through the same Beachbody challenge, using different programs and Shakeology and reached some amazing goals AND winning money for being healthy! Thats what is so amazing about this company! As you are on your own journey, you are also given the opportunity to WIN $$!!

Are you ready to make this your lifestyle?

 

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Grocery Shop Healthy and On A Budget!

So you hear so often, people do not want to eat healthy because its expensive right?! Did you know if you portion control and use a few of these tips I am about to give you, you can actually SAVE 50$ or more at the grocery store per month?

To me, if you can find a way to eat out and eat fast food, you can make a way to eat healthy! I know its not easy to fight cravings and those temptations that surround us on a DAILY basis, but its time to dig deep at your goals and think about what truly makes you happy at the end of the day! 

Does eating your unhealthy temptations make you happy?? Maybe temporary, but you know that goes away as soon as you swallow your food! The feeling of success and fueling your body with healthy food lasts so much longer! Its just getting into the habit that is tough...

TIPS TO STAY ON TRACK AND SAVE $$$$

1. PORTION CONTROL- If you are eating the correct portion, you are most likely eating half of what you usually do.  No need to eat 2 and 3 servings at a time... small, frequent meals will keep your metabolism going strong throughout the day!

2. STICK WITH WHATS ON YOUR LIST- At least 10% of the groceries in our cart at the end of our shopping trip comes from adding additional food that is NOT even on your list, nor necessary.. extra snacks and so on! 

3. COMMIT to only one trip every 1 or 2 weeks- I know this is hard... we want to make something different and don't have all the ingredients, so we tend to make that extra trip and end up spending another 50$ that wasn't even needed... Commit to sticking with what you have at home... even if you want something different, use the ingredients you have at home and make something different... Save that meal for when you make your next trip! I promise you, it will save you TONS!

4. SKIP the isles that has nothing on your list- save yourself time and money and do not even go down the isles that you do need to... the candy isle, chips and soda isle.... you know they are only going to cause you heart ache at the end of the day when you are mad you gave into temptation! Start disciplining yourself now and it will get easier to pass up sooner!

5. NEVER GO SHOPPING HUNGRY! If you go shopping with a full belly, you are less likely to give in and put those extra items in your cart! 

HOW CAN YOU STAY MOTIVATED TO FIGHT THOSE TEMPTATIONS?? 

Join a support group/challenge group! 

I run 60 day challenge groups on a closed group on Facebook on a monthly basis to help people get to that next level in their healthy lifestyle that they are having trouble doing on their own...

And yes, its ok to need help! Even coaches need coaches to guide and motivate them! I am a prime example! 

I have reached my ultimate health and fitness goals by using different Beachbody programs, clean eating, and drinking SHAKEOLOGY on a daily basis to help with my nutrition.

Nutrition being 80% of your weight loss, it is important to understand you cannot give 80% and then fall off on the weekends.. That will NOT get you to your goals.... What will get you to your ultimate goals is giving 100% commitment and dedication every day! 

I do say 1 off meal (NOT DAY) is good to trick your body a little bit! Keep in mind, 1 meal a week, not weekend or entire day! And you know what? If you feel you are falling off, jump back on! Do NOT feel if you messed up, you might as well mess up the rest of the day and start again tomorrow! I hear it ALL THE TIME!! Your tomorrow is today!! If you keep starting over, you will stay in the same place! Now, I am not saying give up either! 

Every day, think about small successes you have made for that day! Do not always look at your failures or you will set yourself up for failure!  Also, try not to look to far ahead at how far you have to go to reach your goal or you will feel defeated and there is a great possibility of quitting. Quitters never WIN!

Make a promise to yourself to stay POSITIVE EVERY DAY!

HOW?!?

Wake up and the first thing you tell yourself is "I will succeed today", "I will reach my goals today"... It may sound silly, but you know what?? You will do what you tell yourself you are going to do! So if you start your day positive and motivating, it will end that way!

Make a commitment to write down 1 success or victory that  you had during your day! Whether its skipping a desert, doing your workout when you were going to sleep in, get all your water in, no caffeine or soda, no smoking, no drinking, etc... whatever it may be, its time to reward yourself and be proud of every accomplishment along the way! 

If you can do this daily, your small successes will turn into huge successes! 

If you would like more tips and ways to reach your health and fitness goals, fill out the application below for an exclusive spot in my next 60 day fitness challenge!

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