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Final week to make the SHIFT

June 13, 2017June 13, 20171 Comment

5 down and 1 to go.

As we launch into this final week of our 6 week test group journey a few thoughts come to mind:

I have realized I am stronger than I thought.
Accountability is one of the most underused POWERFUL tools in one’s fitness journey and when you LEAN in on it – it WORKS!
Working out beyond 30 minutes is FUN and the results are worth the extra effort
When you take a step back to MENTALLY get focused you can bust through any barriers you previously thought existed

This program is comprised of alternating HIIT/Cardio workouts and Strength training workouts.

Week 1 begins at 25 minutes

Week 2 is 35 minutes

Week 3 is 45 minutes

When you begin ROUND 2 you go back to week 2

Followed by week 3

And week 4 – which tops them all with 50 minute workouts.

In the beginning I thought a big old HECK – TO – THE – NO!

But you know what?! I’ve realized that when you are really in the zone 50 minutes doesn’t seem so challenging any more!

I have been able to adapt to being on the road, traveling, vacations, baseball games, parties and more but its not because I am committed to a DIET – its because I committed to making this a LIFESTYLE change and its paying off 10-FOLD!

I have LOVED this fitness journey but I am more excited to be able to BRING YOU along WITH ME! And the date is fast approaching!

I am taking applicants for my SHIFT SHOP LAUNCH party to begin upon the program’s release on 7/13/17.

If you are ready to commit – work for it – and join forces with me and other women who are RIGHT THERE with you – then fill out the form below.

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How to enjoy vacation without undoing your fitness results

June 6, 2017August 10, 20171 Comment

Hearing the amazing news that I was SELECTED as one of the participants in the SHIFT SHOP TESTGROUP was like a dream come true.

Then I looked at the calendar – Round 1 started with the week of my son’s birthday & Round 2 started with a week long vacation with our friends and family.

I immediately thought of the hurdles but quickly turned it around and imagined:

How good would it feel to not only get AMAZING results leading up to our beach vacation but to actually come home from that trip with those SAME RESULTS!?!?

I don’t know about you but even with a very healthy balanced lifestyle, I will admittedly work *extra* hard leading up to an event and let the food and emotions run wild once the big day/trip comes.

It seems silly – I mean why work so hard to undo it?

How great would it be if you didn’t come home from vacation with guilt and another long(er) road ahead of you?!?!?!

And so…that’s just what I did!

I wrapped up Round 1 of the Shift Shop testgroup nearly 5 pounds lighter and with increased confidence which propelled me into a 2 day travel trip and week long trip at the beach with habits in tact and goals that couldn’t be squashed!

Was I perfect?

Nope! Not at all.

But I stuck to my guns and never felt like I was missing out or “couldn’t” eat what everyone else was eating. I simply ate what my body craved and if I wanted to taste a bite of ice cream or sample the mac and cheese I did – but you know what…I never felt the need for more than a taste!

So how can YOU go on your next vacation or weekend getaway without reversing the work you put in beforehand:

PACK SNACKS for the car. And no I’m not meaning bars and pretzels! My road trip snacks included:
- Cut up apple for easy drive/snacking
- Red peppers
- Over hard eggs
- Roasted veggies
- Shakeology and coconut water filled shaker cup
- Strawberries
- Fruity gum

Allow your friends to know you’re working on becoming a healthier version of YOU and if they’re truly your friends they will support YOU
2 words: SPARKLING WATER
- There were adult beverages going down but you know what – I never had ONE! And I didn’t feel I had to! I sipped a sparkling water of choice and still had a blast at game night, watched the PENS playoff hockey game and lounged by the pool without feeling like I was missing out on the fun! Because I didn’t want it. I didn’t want the extra calories and when you don’t WANT it you don’t feel like you’re MISSING a thing!
Plan to workout daily
- PICK A TIME: While I was initially thinking I would get up at 6 and work it – I didn’t! I talked to my hubs who was cool with us enjoying the morning for as long as it would last until the littles woke up – so we did!!! Some mornings I got them breakfast before I pressed play some mornings he took the reigns. They were up by 7 each day – but I enjoyed the no alarm. But each morning I had some company with me and you know what – I LOVED it!!!

THE POINT: Just make sure you DO IT. Pack weights or a resistance band if you need it or go with a no equipment workout like CORE DE FORCE or PIYO and keep moving!

Grocery shop
- Obviously your storage situations will vary but with our beach trip we were in a house! The kiddos and I stopped at the farmers market on the way down and then hit up the grocery store once we got there. On pizza night I ordered a salad. On Taco Tuesday I whipped up a Taco Salad and splurged on a few chips – key word: FEW. When we did the steamer buckets I fried some eggs and enjoyed leftover veggies!!!
Drink your Shakeology daily

Not only does it help with cravings but its an easy meal to pack and make and can be enjoyed any time of the day! It was breakfast a few times, lunch a few times and even a late night snack one night! This is one meal/snack that feels like a splurge BUT ISN’T so enjoy it when you can!

For the first time EVER I came home from a week long vacation without the guilt.

I sat down Sunday made my meal plan for the meal plans for the hubs and I

Shift Shop – Round 2 – Week 2 – PLAN A

Shift Shop Meal Plan Round 1 week 1 KYLE

Hubby’s Meal Plan Shift Shop – Round 1 – Week 1 – PLAN D

And got to work Monday morning!

I didn’t need to detox or do a cleanse or hit the restart button. I just KEPT GOING. And that my friends is what I want to help YOU learn!

I am now taking applicants for my SUMMER JUMPSTART accountability group and spots are filling fast!!!

If you’re ready to DITCH all excuses, put the work in, and reap the rewards – fill out the application below!

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What is SHAUN T Week?

June 4, 2017June 4, 20171 Comment

I am so EXCITED to announce that Shaun T is coming back and YOU have the opportunity to be among the FIRST to try these BRAND NEW workouts as they launch on Beachbody On Demand on June 12th 2017.

Shaun week is 1 week of fitness but it goes beyond the sweat and the scale.
This program is about changing your life and transforming your mind and body.

It is about getting motivated to get connected to your fitness, to your mental journey and to continuing on with your progress and reaching your health and fitness goals and I am excited to offer a support group as we all dive into this program TOGETHER.

What is Shaun Week?
• Shaun Week is a 7-day intensive full body boot camp developed by Shaun T to motivate you to focus like you’ve never focused before. And dig deeper than you ever thought possible.
• 7 workouts that are Insanity and Focus T25-inspired, incorporating cardio, intense strength conditioning, abs/core, and lots and lots of sweat.

How long are the workouts?
• 25-40 minutes

Who’s it for?
• These workouts are great for all fitness levels and each one includes a modifier to follow.

What to expect?
• I have created a closed FACEBOOK GROUP for all my customers to join so we can start and COMPLETE Shaun T week – TOGETHER. Not only will this group provide a source of accountability for you but it will be a resource for meal planning tips/ideas and truly share the power of surrounding yourself with like minded individuals! Plus there will be some fun prizes for those who complete & participate in the program!!!

How do you join?

• First you need to make me your coach and enroll in Beachbody On Demand through me as your coach.

What are the WORKOUTS:

Insane Basics: Go Slow, form over speed, work through it.

Pure Cardio Part 2: It is going to be amazing! You don’t go to the floor at all.

Insane Weights: This workout is hitting the weights in an Insanity format.

25 Abs: 25 minutes of abs that is so ridiculously amazing that you will need to pray before do it! #ShaunsWords

BrickSanity: Asylum strength and T25 mixture and a lot of insane craziness!

Speed 4.0: Speed workout similar to what you did in T25 Speed 1.0 and 2.0 and 3.0 but taken to a new level

Dig Deep is how you end the week with a bang! Think: Friday Fight from Max:30.

So it won’t stop at the end of 7 days. There is a lot more in store for you after those 7 days!

What’s Your Next Steps?

This program is going to be AMAZING! Does this sound like something you want to do?! Let’s ROCK!

Complete the application below
I must be your assigned coach through Team Beachbody and I can give you the directions for how to do that in the application process.
You must commit to daily participation for the entire week.

If you would like to join me in Shaun T Week fill out the application below and I will walk you through the process of getting involved.

<a href="https://coachapplication.wufoo.com/forms/p1opuw6f1ywsnkv/" target="_blank" rel="noopener noreferrer">Fill out my Wufoo form!</a>

Cake Batter Crunch

June 1, 2017June 1, 2017Leave a comment

So what do you do when you used to use Brownie Batter to combat those late night cravings and you’re now drinking vegan vanilla?

Why swap it out with some CAKE BATTER CRUCNH!

And yes – it is as good as is sounds:

What you need:

Vanilla Shakeology* (I prefer the VEGAN but regular could work as well!)
1/3 cup greek yogurt – optional*
1-2 tsp Nut Butter of choice or PB2
Splash of coconut water
Shredded coconut/Crushed almonds/pecans/cashews – optional

*I have made this with both one full scoop of shakeology and omitting the yogurt and I’ve done half a scoop of Shakeology with 1/2 a red of Greek Yogurt – the choice is yours! But either combo would leave this one RED serving per the Portion Fix Nutrition, 1-2 spoons for the nut butter, Blue container if you use nuts and/or orange if you use coconut flakes!

What you need to do:

Add yogurt to a bowl
Stir in nut butter & mix well
Add Shakeology & mix well
Add in Coconut water 1 TBS at a time utnil you reach your desired consistency
Top with shredded coconut or mixed nuts
ENJOY!

If you’re interested in trying Shakeology for a full 30-days, check out the flavor options HERE

Not sure what flavor you’d like – but still want to give Shakeology a try? Try the flavor sampler pack to figure what which is your favorite!

If you are ever looking for help on your own health and fitness journey or just want the additional accountability join me in my next challenge group!

***There’s power in numbers***

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Cookie Dough Energy Balls

May 26, 2017August 7, 20181 Comment

Ever just need that “bite”?

That little something something to satisfy a sweet tooth craving?

Or maybe you’re favorite past time is licking the cookie dough bowl (even when mom says no) and sneaking in that last little bite of dough???

I am one who honestly prefers the chocolate chip cookie DOUGH over the cookie and also one who is now avoiding gluten (because I bloat like a mad woman) and dairy (because my skin breaks out like a teenage girl) and I am ELATED to find a healthier sweet alternative that fits my dietary preferences and well, tastes AMAZING.

MEET:

Cookie Dough Energy Balls

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 13 servings, 1 ball each

WHAT YOU NEED:
½ cup all-natural almond butter
¼ cup raw honey
½ cup finely chopped raw almonds (I used slivers and they worked great!)
2½ scoops Vegan Vanilla Shakeology (you could use the regular but the taste of the vegan is wayyyyyy better!)
2 Tbsp. mini semi-sweet (or dark chocolate) chocolate chips (I use the ENJOY LIFE brand – found at Target #yourewelcomemoms)

WHAT YOU NEED TO DO:
1. Combine all ingredients in a medium bowl. More specifically: I found it easiest to mix the dry almonds and Shakeology, then I added the almond butter, mixed well, then added the honey, mixed well again, and stirred in the chocolate chips.
2. Roll into thirteen balls, about 1-inch in diameter each. (I used the pampered chef small scoop and it actually got 20 balls – so I adjusted the serving size to be 1.5 balls to match the nutritional breakdown below)

(recipe found at http://www.teambeachbody.com)

Nutritional Information (per serving):

Calories: 127
Total Fat: 8 g
Saturated Fat: 4 g
Cholesterol: 1 mg
Sodium: 84 g
Carbohydrates: 12 g
Fiber: 1 g
Sugars: 8 g
Protein: 5 g

P90X/P90X2 Portions
½ Fat
½ Single Serving Snack

P90X3 Portions
½ Carb
1½ Fat

Body Beast Portions
½ Starch
1½ Fat

Portion Fix Containers
1 Yellow
1½ tsp.

If you’re interested in this recipe and don’t yet have Shakeology and/or haven’t yet tried the NEW Vegan Vanilla and you’re interested in giving it a try and don’t already work with a coach – you can fill out the form below and I will get back to you within 24 hours!!!

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Shift Shop week 2 recap – Week 3 Meal Plan

May 21, 20171 Comment

2 weeks down and 1 to go before the “official” ROUND 1 of Shift Shop is in the books and my goodness all I gotta say is IT FEELS GOOD to be a challenger again!

Being a part of this test group has been amazing on many different levels but mentally – I needed to go back to square one and this is getting me there.

SHOP RULE: Don’t let the move finish you. You finish the MOVE.

To measure my foods again – CONSISTENTLY.

To make a plan and STICK TO IT

To be faced with temptations and PROUDLY turn them down because I have COMMITTED to becoming a better version of me.

The program is designed to “ramp up” each week. So you’re switching up the meal plan AND increasing the intensity and length of the workouts.

Week 1 was a combo of 25 minute strength and cardio based workouts and week 2 brough it up to 35.

The beginning of week 2 also re-emphasized what I too often tell others and needed to remind myself: THE SCALE LIES!

By day 9, I wasn’t feeling that my “results” – aka – the number – was matching my efforts (after GAINING a pound back I found myself discouraged) but instead of getting upset about it – I took my pictures. And well they show the story I am feeling.

Just 9 days in I was feeling lighter, far less bloated (which I attribute to the consistent avoidance of GLUTEN!!) and the need for an afternoon caffeine energy boost was no longer needed.

Meals and snacks prepped for the day: Shakeology and water, Turkey burger and veggies, Apple and almond butter, Red peppers and hard boiled eggs

I traveled over the weekend and it was actually EMPOWERING to have my meals & snacks packed for the day AND stick to them, rather than caving for whatever convenience foods were at my fingertips.

What I love about the meal plan guide you get with this program is the SIMPLICITY. I don’t mind eating the same foods throughout the week and this plan is structured to give you the same “plan” to follow M/W/F/S and then again T/TH/S. It works – it makes planning and shopping EASY and I am really finding my groove.

Week 3 continues with the ramp up progression as our workouts are taken to 45 minutes and the meal plan is adjusted to eliminate yellows (carbs) — (for the calorie bracket I fall into) and increasing greens (veggies) and reds (proteins).

Shift Shop Week 3 Meal Plan (PLAN A)

I did find myself looking for a bit more healthy fats (with the avocados and nuts) but honestly the carb reduction has been way easier than I expected! And different from other plans I’ve done that cut carbs and increase proteins/greens…I get to keep my fruits in with this plan – which is huge for me!!!

I am looking forward to conquering this last week and sharing how amazing this program truly is and can be for you too!!!

If you’re interested in PREORDERING the SHIFT SHOP program and/or Following my journey more closely you can join this closed group: https://www.facebook.com/groups/695557740651550/

***Non coaches and those not already working with a coach only please

If you would like to be on my email list to receive the most up to date information on the program launch details please fill out the form below!

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Chocolate covered Strawberry Shakeology

May 18, 2017May 18, 2017Leave a comment

I mean…who doesn’t want chocolate covered strawberries for breakfast?!?!

The one thing I’m missing/was missing from, what had become, my daily breakfast a few months ago was my LOVE CRUCH Peanut Butter & Chocolate granola on top of my shakeo bowl each morning!! It gave the perfect little crunch and truly felt like such an indulgence!!

However it doesn’t EXACTLY fit into my Shift Shop test group meal plan so I decided to improvise and this chopped topping was just what I needed!

WHAT YOU NEED:

1/2 cup coconut water
6oz water
1 scoop vegan chocolate shakeo
1 cup spinach
1 cup chopped berries, divided (1/2 blended and 1/2 on top)
1/2 tsp cinnamon
Ice

WHAT YOU NEED TO DO: Blend, top with remaining strawberries & ENJOY!

PORTION FIX nutrition peeps: 1 red – 1 purple – 1 green container

Chopped salad

May 12, 2017May 12, 2017Leave a comment

Its been 5 days of MAKING THE SHIFT with the new program SHIFT SHOP and I gotta say-feeling like a brand new baby challenger again just starting out has me feeling all the feels!!!

When I committed to the 21-day fix over 3 years ago i was 100% COMMITTED – following my meal plans, measuring my foods, avoiding the temptations and just staying focused. Once I met my “goal weight” I got more lenient.

Arguably – Rightfully so…but then I got comfortable. And 2 pounds here and 3 there started to add up.

And while my focus is not on the scale and more so on how I FEEL it was rippling into other areas and I am PROUD to say I AM BACK IN MY GROOVE!!!

One thing I used to have DAILY was a salad for lunch. I’m not talking plain chicken and lettuce. A loaded, filling, FUN and different salad to help me get in the greens and really fuel up on good foods and with salads a part of the daily lunch plan in week 1 of SHIFT SHOP – I fell back into where I started.

WHAT YOU NEED:

1 cup romaine/spinach
1/2 cup carrots
6oz grilled chicken (rotisserie also works well!)
1/2 cup steamed edamame
2 tbs almond slivers
Dressing of choice

(If you’re following the Shift Shop meal plan or Portion Fix nutrition system this would be: 1.5 greens, 1 red, 1 yellow, 1/2 blue, 1 orange)

Optional:

Strawberries
Tomatoes
Red peppers
Avocado

WHAT TO DO:

Combine the lettuce/spinach, carrots and chicken in a large bowl and chop (I find using the Pampered Chef Salad Choppers makes it a BREEZE!!!)

Add any additional toppings and dressing. Continue to chop

Top with almonds and edamame and ENJOY!!!

If you’re interested in learning more about the SHIFT SHOP workout program or tips on clean eating, meal planning, prep and accountability – fill out the form below!!!

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Its time to make the SHIFT

May 7, 2017May 7, 20173 Comments

Its Day 0.

And tomorrow launches DAY 1 of my first ever TEST GROUP and an incredible opportunity to make a SHIFT in myself and challenge myself to new possibilities!

I am honored to start this next chapter in my health and fitness journey and I am EXCITED to share more with my friends, followers and my team as I embark in this BRAND new program – available to the public later this year!

The key to success is no doubt in the nutrition and I am pumped to share my WEEK 1 SHIFT SHOP meal plan!

I’ll also be incorporating the energize and recover from the Beachbody Performance line as I want to be sure I am getting OPTIMAL results!

In all honesty, I’ve been riding the struggle bus for longer than I would like to admit and I am in dire NEED to snap out of it, break that sugar cycle and get back to feeling like ME – and I know this is my ticket!

Although I am a coach, I need accountability just as much as everyone else! And I am counting on my challengers and fellow test group participants to hold me to it – to help me along – to share ideas and to STAY ON TRACK!

Click here to learn more about THE SHIFT SHOP and how you can be a part of my LAUNCH party in July when it is released or simply fill out the form below!!!

Until then you can follow me as I share as much as I can about this program, my progress, my feedback and my RESULTS as I complete 2 back to back rounds of this program!

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Shift Shop Launch & Test Group

April 30, 2017April 29, 20173 Comments

Ready to rebuild your body? Reinvent your life? With the SHIFT SHOP, in only 3 weeks, you can lose up to 10 pounds — and go from where you are now to where you want to be and yours truly will be paving the way as I get the opportunity to participate in the beta test group before the program is available to the public July 2017!!!

What Is the SHIFT SHOP?

The SHIFT SHOP is a ramp-up fitness program. Chris makes it easy for you to start. Then he gradually increases the intensity of the cardio and strength-training workouts week by week — all while refining your nutrition. Plus, he makes it a lot of fun.

I got a chance to test drive it during our SC trip to Punta Cana and I can PROMISE you – he BRINGS IT!!!

Here’s the DL on the program:

Week 1, Chris uses shorter, 25-minute workouts that’ll help you stay focused and committed. And you’ll be eating a healthy balance of carbs, protein, and fat.

Week 2, just as your body adapts to the workouts, Chris increases their length to 35 minutes. Plus, you’ll cut back on the starchy carbs, while revving up the proteins and veggies.

Week 3, it all comes together. Seven days of higher-intensity workouts, while eating clean. This is your grand finale.

And there’s even a MODIFIER you can follow, so you can always get through all the moves, and still get a great workout.

PLUS+++ If you are already a Beachbody On Demand All Access member…you will receive this program upon its release automatically included in your digital library!

This is your shift. The one you’ve been talking about. You can do this.

If you’re interested in being one of the first to complete this program upon its release in July 2017 – fill out the form below and I’ll be sure to keep you posted on launch information and details as they come available!

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