Fitness 19says ‘Working out regularly is necessary to maintain a healthy lifestyle and a fit figure, especially as aging begins to set in and you begin getting older. If you have been working out diligently and hitting small milestones and goals you have set for yourself, consider treating yourself to new workout clothes, which can help to boost your mood’.
Need any more reasons to buy new workout clothes now? I think not! If you still need more convincing, keep reading this blog post!
Fitness 19says ‘Rewarding yourself with additional workout gear, clothing and accessories is a great way to rewire your brain to associate exercise and fitness with positive results and outcomes. Positively linking exercise with rewards can help you to remain motivated and disciplined, even when you feel as if you no longer want to work out or make exercise a priority’.
There are many benefits when you reward yourself with new workout clothes for hitting goals or achieving your goal weight. Fitness 19saysthat ‘ you will avoid the temptation to indulge in unhealthy rewards, such as eating junk food or straying away from your diet and fitness goals altogether’. Instead of promising yourself that you will have a brownie for dessert just because you worked out today, you will promise yourself a new pair of Lululemon leggings if you work out 5 days a week for 2 weeks straight!
Another benefit to rewarding yourself with new workout clothes is that you will have better fitting clothing to wear during your workout. Fitness 19says‘purchasing better fitting clothing as you continue to lose weight and get fit is a great way to boost your self-esteem as well as your self-confidence. When you feel proud of the work you have accomplished when it comes to your body, it is much easier to live life without feeling self-conscious. Instead, you’ll feel more confident in yourself’.
The final benefit to rewarding yourself with new workout clothes is that new clothes make you feel good, or at least they always make me feel good. Fitness 19 says ‘ Expanding your existing wardrobe is another way for you to feel good with the release of dopamine as you link your workout and achievements with positive rewards and shopping trips’. One tactical tip for this would be to allow yourself to purchase a new workout outfit each time you reach a fitness goal or reach a certain weight goal you achieved. You should set 1 large goal and then set small ones for you to accomplish each week. So for example, 1 large goal would be to loose 30 pounds in 1 year. The small goal you need to achieve each month is to loose 2.5 pounds per month. That way there, you celebrate the little successes along the way even before you hit the main goal!
Happy New Year everyone! New Year’s is always an exciting time to dream big, set goals and focus on your dreams! I won’t say I am big on “new years resolutions” however I do believe there is something special about the fresh start to the new year as an opportunity to reflect and dream!
Once you set your goals, you need to create a plan on how you are going to achieve them. That is where routine and tips to stay motivated come in. Here are 5 fit tips that I use daily to help me get my workouts in and eat healthy!
LAY YOUR WORKOUT CLOTHES OUT THE NIGHT BEFORE
This helps you so when the alarm goes off you simply use the 5 Second Rule principle by Mel Robbins: 5-4-3-2-1 pop out of bed!
Then, get dressed in your already prepared work out clothes and drink the Go Go Juice or your all natural pre-workout! Click here to get my pre-workout now! The lemon flavor is my favorite but we have mixed berry and fruit punch as well!
2. START YOUR DAY WITH 16 0Z. WATER TO HELP MEET YOUR DAILY WATER QUOTA
Drinking water first thing in the morning wakes up your internal organs, gets your digestive system moving and helps you meet your daily water quota! I always recommend to my clients to aim to drink at least half your body weight in ounces per day. So for a client weighing 150 pounds – I would recommend 75 ounces of water each day.
I like to go to bed with a full glass of water by my bedside and commit to drinking it first thing upon waking up! You can also keep a cup by the sink and when you brush your teeth drink a glass!
3. START YOUR DAY WITH WARM LEMON WATER
I began drinking warm lemon water when doing the 3-day refresh cleanse and its a habit that just stuck with me!
Healthline says that ‘Lemon water is known to do the following for your body:
It is a good source of Vitamin C
It supports weight loss
It improves your skin quality
It aids digestion
It freshens breath
It helps prevent kidney stones’.
4. SALAD TIP
There is no need to give up the foods you love just because you want to live healthier!
If you LOVE ranch but know it is not the always the most lean choice, try diluting it with some lemon juice! I love the zest it adds and honestly it actually spreads over the salad so much easier! A little goes a long way!!!
I’ve been making little side salads daily the last week and with the cucumbers and peppers all chopped and ready lunch is complete in about 5 min and I’m loading up on the greens!!
5. JOIN MY VIRTUAL FIT CLUB SO WE CAN KEEP EACH OTHER ACCOUNTABLE AND MOTIVATED TOGETHER!
Each month I run an online accountability and support group for my clients to help them get results with the programs and meal plans they are following.
It first begins with a discussion of where they are – where they are trying to go – and what road blocks they see in their way.
From there we pick a fitness program that best fits their goals.
Why do I do these? Because ACCOUNTABILITY WORKS my friends!!!! Purchasing a program isn’t “hard” – but following through with the commitment you made and keeping that mindset in tact long after the day you hit purchase can be HARD.
Because LIFE HAPPENS.
That’s where the groups pay off…because when you are sharing your GOALS and heart and connecting with other women realizing we are all on our own journey just trying to do our best…you automatically WANT to succeed so you can all celebrate TOGETHER.
The information in my groups span from weekly meal plans, to recipe ideas, to tips to stay on track to just DAILY MOTIVATION…and of course sometimes there are some fun challenges in the mix too!
Not only have I seen this pay off first hand for MYSELF but my challengers tell me DAILY how its the SUPPORT from the GROUP that helps them: get up before work to exercise – or skip the break room donuts – or pass on the monthly office birthday cake – or whatever it may be!
There’s POWER IN NUMBERS and it is my HONOR to coach all of my clients each step towards their goals!.
Learn more about the 2 Virtual Bootcamps I have going on right now:
9 Week Control Freak Virtual Fit Club: Join us in doing 9 Week Control Freak, the at-home fitness program that will test your strength, stamina and even your sleep 18-30 min per day in your workouts. Our Fit Club will be your support system as we will all go through this program together in real time!
Toast To 2021 Virtual Fit Club: Decide which at-home fitness program and nutrition program is right for you and get support and encouragement from me and our team along the way!
Whether you’re a current client, a soon to be client, or a gal pal looking for some simple ways to improve her overall HEALTH and lifestyle I hope you found these helpful!
Autumn Calabrese is at it again! The creator of 80 day obsession, the 21-day fix and MANY other programs is about to launch her 10th home workout program and I couldn’t be more excited to create my Launch Party group and go all in with this program with all my customers – new and old!
Let’s get down to BUSINESS!
What is 9 Week Control Freak?
Trainer Autumn Calabrese created 9 Week Control Freak to help you get game-changing results and take control of the things that truly dictate your quality of life, like your strength, stamina, nutrition, and even your sleep. Go all in, and you’ll have the power to reach your goals.
For the first time ever, 9 Week Control Freak combines innovative training methods to help build lean muscle and burn more fat for a confident self. But the work doesn’t stop there. You’ll dive deep into getting control of what you eat with Ultimate Portion Fix or 2B Mindset, and learn how to help relax and reframe your mind, so you’re ready for the next day’s workout. Now, it’s up to you—are you ready to become a control freak
What makes 9 Week Control Freak unique?
9 Week Control Freak packs an incredibly effective and intense workout into just 18 to 30 minutes, 5 days a week. You won’t waste a second to get sweating, because you’re working out smarter and harder, not longer. Three innovative methods—
Density Training, Strength Complexes, and Tabata—in 3 of the 5 weekly workouts will target major muscle groups with a combination of resistance training and cardio to help build strength, increase stamina, and boost your cardiovascular system.
You’ll use the Control Track, a revolutionary new piece of essential equipment that hits your muscles from multiple angles and heights to increase time under tension, a key muscle-growth driver. The Core Ball is used in every workout to target and engage your core. By totally integrating nutrition and a proactive approach to rest into the program, Autumn wants you to have EVERY tool you need to succeed, reach your goals, and feel great.
Where can you find 9 Week Control Freak workouts, program materials, and related content? 9 Week Control Freak is exclusive to Beachbody On Demand, where you can: • Stream 9 Week Control Freak workouts and stretches from your laptop, smartphone, tablet, or TV • Access all digital materials: Get Started Guide, Brag Board, Daily Trackers, and more—all materials available in English, Spanish, and French
45 Unique Program Workouts You’ll work out with Autumn and the cast in real time, 5 days a week for 9 weeks.
Controlled Stretches Do these at the end of the day on workout days to help reset and reframe your mind, and relax your body so you’re ready for the next day’s workout.
Autumn’s 10-Minute Bonus Workouts Add one to any workout to target a particular muscle group based on your personal goals.
Remote Control Workouts – These mimic one full week of 9 Week Control Freak, but are meant to be done when you don’t have access to your dumbbells or step—for example, if you’re traveling. They utilize the Core Ball and the Control Track, giving you the same intense workout, so you never have to pause your 9-week commitment.
Tabata Bonuses Add one of these to any workout when you want to double up on your cardio.
What equipment is needed? You’ll need light, medium, and heavy dumbbells, a Core Ball, a step, and the Control Track.
When Can I Start?!
I know I am itching to start this program too, so you can get access as a VIP Early AccessNEW or EXISTING Coaches and VIP members starting on December 7, 2020 and VIP Early Access for CUSTOMERS begins December 21, 2020.
The next step is to fill out the form at the bottom of the blog post and make me your FREE coach. Then, you will get access to a free workout, recipes, pricing for the launch, and more!!! I am so excited about it.
I am SO excited for the launch of our newest program – #mbf- Muscle Burns Fat! And the most exciting part… it’s really two programs in one – #mbfa (Muscle Burns Fat Advanced) is designed to be completed right after!
Talk about an amazing 2-for-1 deal!!!
I cannot wait for 6 full weeks of new workouts!
What is #mbf?
Super Trainer Megan Davies (winner of The 20s and creator of Clean Week)
Two 3 week programs designed to be done back to back
25-45 minute workouts
Set to music so you can push your pace, find your rhythm, and let the music help drive you to burn maximum calories.
7 days a week: M/W/F- Strength training, T/H- Cardio, Saturday- EMOMs (every minute on the minute), Sunday- Recovery
#mbf is made up of two 3-week programs—#mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced—designed to be done back-to-back. #mbf is perfect for beginners and will lead you right into #mbfa. Led by Super Trainer Megan Davies, these 25- to 45-minute strength-training and cardio workouts will help you tone, tighten and scorch calories!
Who is Megan Davies?
Super Trainer Megan Davies is the creator of #mbf – Muscle Burns Fat. Megan began her career as a personal trainer in college. She then spent years training clients and expanding her skills, earning certifications from the NSCA and the Fitness Institute International, and opening her own gym. After winning the Beachbody fitness reality show, THE 20s (which you can watch on BOD!), Megan was chosen as the next Beachbody Super Trainer to create her first program, Clean Week. I am so excited for you to get to know her – she is so upbeat and her attitude helps me power through my workouts!
When Can I Start?
June 29: #mbf free Sample Workout launch
July 7th: Coaches can purchase and start workouts
July 20: #mbfa Sample workout launch
July 27th: Customers can purchase and start workouts
August 17th: #mbfa workouts start
Late December 2020: #mbf and #mbfa on BOD
What equipment is required?
Light, medium and heavy dumbbells
BOD Rope – our new weighted indoor jump rope!
What is the nutrition plan like?
All #mbf Challenge and Completion packs include BOTH UPF and 2B Mindset – our AMAZING premium nutrition plans – so we will be able to focus on the nutrition program that works best for you. This combination of nutrition and fitness is amazing!
What support will I have?
My launch party groups are so much fun and such an amazing way to stick to your plan, answer questions, stay motivated and connect with other people doing the same program! These groups are what have kept me on track – they hold me accountable and keep me motivated!
What packages are there?
For New Customers:
For Existing BOD Members:
I always recommend the Deluxe packages – especially with a program like this where you will be SORE. Having Recover will help you function the next day and allow you to give your next workout 100%. And Energize will give you the power to really crush your workout.
My favorite add ons:
I am so excited to do this program with you!
Make sure that you have filled out this form to be kept up to date!
I am so excited about the release of our newest program- 10 Rounds! Boxing gyms are all the rage- boxing is one of the best TOTAL-body workouts you can do. But for some, stepping into a boxing gym can be pretty intimidating. But now you can have a boxing gym in your house!
What is 10 Rounds?
5 workouts a week
3 boxing workouts and 2 lifting workouts a week
-Boxing workouts are broken up into 10 rounds- 3 minutes each, focusing on punching combinations and footwork that progresses throughout the 6 weeks
Joel will teach you how every move actually begins at your feet, moves up through your hips, uses your core, and explodes all the way through your fists. With every punch you use your entire body- scorching calories and toning. This program is built around the simple and precise movements of boxing- without the impact! You won’t be using a sparring partner or hitting a heavy bag- instead you will train the way real boxers do- with shadowboxing!
The 3 boxing days are combined with conditioning drills that help build: -Power –Speed/agility –Endurance
The two days of weightlifting workouts include –Upper Body to build strength and power
–Lower Body/Legs- since every punch starts at your feet
And of course, there is amazing music in every workout to help keep you moving and give you the energy to keep going!
Who is Joel Freeman?
Joel is one of my FAVORITE Beachbody super trainers- he is SO nice and the energy that he brings is next level! From Core de Force to LIIFT4, I have been doing Joel programs for years now!
Joel has been in the industry for over 15 years as a trainer, manager of a gym and program creator. He has a passion for teaching that really helps you master proper form in his programs- ensuring amazing results. He loves to combine cardio and strength and is just so motivating!
When Can I Start?
March 9- Sample Workout Available
March 16- 10 Rounds Available for Coaches / VIP Customers
April 6- 10 Rounds Available for Customers
I will be running a 10 round LAUNCH party group for my coach test group and my customers jumping in on the 6th! As soon as you purchase you have access- no waiting period!
What equipment is required?
-Light, medium and heavy dumbbells for the lifting portion
-12” Resistance Bands – included in your package! -Small towel
What support will I have?
I will be hosting a the 10 ROUNDS LAUNCH PARTY prep on the 16th and will welcome the 2nd wave of participants on the 6th!
Meal plans, daily checks in and all of the motivation you could need will be provided! I love LAUNCH PARTY groups and going through the program for the first time -TOGETHER- and cannot wait to start!
What packages are there?
For New Customers:
For Existing BOD Members:
I always recommend the Deluxe packages- especially with a program like this where you will be SORE. Having Recover will help you function the next day- and allow you to give your next workout 100% And Energize will give you the power to really crush your workout.
I also highly recommend the MEGA pack this time! It is a great way to get everything you need- plus you can even try out our newest Plant Based Beachbars! The Mega pack also includes a 3 Day Refresh, so you can start off on the right foot and Hydrate since you will be SO SWEATY in this program!
My favorite add ons:
If you don’t get the mega pack, these are my favorite products that will be on sale!
I am so excited to do this program with you! Make sure that you have filled out this form to be kept up to date! I will be sending out the sample workout on March 9th and an order form shortly after! Cannot wait to rock this with you!
You could enjoy the delicious flavors of creamy cocoa, delicious coffee, and refreshing peppermint… in the nutrient-dense shake you know and love.
Well you my friends are IN LUCK!!!!
This is the 1st time Beachbody has released this limited-edition seasonal flavor and I guarantee… it will be GONE in no time!
Unlike the peppermint mocha calorie bomb you grab going through the drive-thru, you know these superfoods deliver premium protein, fiber, antioxidants, vitamins and minerals – as well as phytonutrients, adaptogens, pre- and probiotics, and digestive enzymes.
EXTRA BONUS: It’s Vegan too! #HeckYes
And with some trial and error I have discovered my FAVORITE combo:
WHAT YOU NEED:
-1 packet Peppermint Mocha Shakeology
-2 tsp. unsweetened cocoa powder
-1 tsp honey
-1 cup almond milk or coconut water
-8-10 ice cubes
WHAT YOU NEED TO DO:
Add all ingredients to blender. Cover and blend until smooth.
(pro tip: Blend for 15-20 seconds. Stop it, let the ice cubes sink to the bottom, blend again. This ensures extra smooth consistency!!!)
Portion Fix containers: 1 red, 1 tsp
If you want to get your hands on this before its gone – fill out the form below!
I am so excited to share my feedback from the live workout I completed at our leadership conference
Barre workouts have been one of the hottest fitness trends for years, with devoted fans praising the way they sculpt and tone without lots of impact, while improving posture and flexibility.
The dance-inspired moves are fun yet challenging, and they make you feel just a little more graceful. So what if you could get the best barre workout — taught in real time, just like in a studio — without leaving home?
You’ve been asking for it, and we heard you loud and clear.
Barre Blend is a new low-impact, high-intensity, and high-energy workout program from our very own barre expert, professional dancer, and 3 Week Yoga Retreat co-creator Elise Joan.
Elise has created the perfect fusion of ballet barre, Pilates, and cardio interval training, designed to help you burn fat and create a lean, toned physique.
The workouts are 30–40 minutes a day, 5 days a week, for 60 days. Elise leads you through each workout in real time, which makes you feel like you’re in a high-end barre studio with a super-supportive community.
It’s meant to be challenging, but as Elise says, you have to defy your limits if you want to define your body.
To keep you inspired throughout the program, Elise has created Daily Motivation Cards that help you celebrate your achievements and cultivate a positive mindset.
What Kinds of Workouts Are Included in Barre Blend?
Elise takes inspiration from her years as a professional dancer and fitness instructor to design full-body workouts that include high-rep, small-range movements and isometric holds, as well as compound exercises, targeted core work, and dynamic stretches.
Although each class is a total-body workout, Elise adds a special body-part focus each day for extra-targeted toning.
And to make sure you get the best results possible, Elise adds cardio interval training to each workout to keep your heart rate up and help you burn maximum calories and fat.
No Ballet Barre or Dance Experience Is Required
That’s right, you don’t need a ballet barre to do Barre Blend. You can use the back of a strong and secure chair, your couch, a counter, or just about any sturdy household object that’s the right height.
You’ll use light weights and optional Beachbody Resistance Loops to bring the burn while strengthening and toning all over.
And there’s no complicated choreography. Elise has chosen the perfect combination of graceful and effective moves.
Because she’s a master teacher with impeccable form and cueing, she can help you get the lean, strong body you want — plus the confidence to go with it — without worrying about being left behind or left out.
Elise will encourage you to express yourself as you move freely and have FUN!
Who Is Barre Blend for?
Barre Blend is designed for everyone, of all ages and fitness levels. If you’ve never done a barre workout before, or if you’re just starting out, you can follow the modifier who does a slightly easier version of each move.
She adds, “In creating Barre Blend I have seen definition and streamlining in my own body that I forgot was possible! This program will take you to the next level. It will challenge you physically, mentally, and emotionally. And I’m here to help you realize your full potential and live your best life.”
“You will burn. You will sweat. You will smile. So get ready to find your bliss in the burn!”
When Can I Stream Barre Blend?
Offers go on sale December 16, 2019 (Coach-Exclusive Window December 3–15, 2019).
VIP Early Access begins January 13, 2020.
Stay up to date on the FREE preview workouts and giveaways that I will be sharing exclusively with those who sign up here!
And just like that my 4th annual Leadership event came to a close and 5 days later I am still processing all the feels, all the information and all the emotions that come with 5 days in the beautiful sunny warm state of Arizona surrounded by the most empowering women, partnered with the most amazing, committed company, with my hubster by my side!
Hands down this event is one of my favorites!
Not just for the wining and dining but the ENTIRE experience.
So…what is LEADERSHIP?
Leadership is an exclusive retreat and training opportunity set aside for only the best of the best. There are specific qualifications which left 209 coaches qualifying the VIP night and a total of 500 qualifying for the remainder of the event – out of a network of over 365,000.
To say I felt “special” is an understatement!
We were spoiled with amazing gifts, Live workouts, sneak peeks into the new programs, elite training, fancy dinners, a photoshoot, and several opportunities to mix and mingle with the celebrity trainers.
But it was more than just the frills and time away with my husband and great friends. There’s a point to it all!!!
Its a REWARD.
A thank you for the hard work!
It was an opportunity to truly LEARN and GROW from the best with the best!
This was not just average run of the show training – but to sit back and listen from the best of the best, share in the heart and mission from the Corporate leaders and share, learn, absorb and take it back to my team to LEARN and apply as well!
And with each training – each meeting – each talk – each presentation.
We were all taken back to where it started:
The Mission: Help people achieve THEIR goal of living a healthy and fulfilling life
When you break it down to something that simple – you find yourself filled with PRIDE to be connected to such an incredible company with an incredible vision, mission, purpose and BELIEF.
And through it all I’ve been BEYOND BLESSED with the most amazing friendships that have came from it all!
I’ve been blessed with many different travel opportunities with my partner company this year as a coach but this one was special.
It was unique and I felt so empowered to come HOME and TAKE ACTION!
When we sat in our VIP session and were told: You’re in the top .003% of the COMPANY so many thoughts swirled my head.
Those were the words spoken to me by the CEO of my partner company at the first day of our annual leadership conference and to be honest I still ask myself
Why did I take what was shared with me and RUN with it while others get overwhelmed with the information, with LIFE and just shut down?
How do I use my inner drive and determination to push past the adversity, the remarks from other people, and let that EMPOWER ME to show them WHAT is possible vs. those who let other people’s opinions weigh them down?
What makes me different than the other women out there trying to build their own businesses???⠀
To be honest these questions have swirled in my mind for days but one good friend said it perfectly:
We just don’t EVER give up!
No matter W H A T
When it gets hard,
When life is B U S Y
WHEN SHIZ HAPPENS
WHEN there isn’t an ounce left to pour into someone else…
I find it.
Because this business is a gift, and it’s my obligation and responsibility to keep going:
For my clients, my team, and those watching and waiting for the right time to join.
I simply CANNOT ever GIVE UP.
I’m looking for other women with that STRONG INNER DRIVE to make an income from the impact they make and who are not afraid to WORK HARD through the mountains and valleys to reach their fullest potential.