INSANITY // Week 2 Plan & Progress Report

Hello Monday! Where is September going?! Seriously! Fall is officially here in our house. We put up our decorations last week and love the cozy feel it gives. Life is in full swing with school, Bible study, gymnastics and all the other activities our family has going on. With the busy hustle and bustle of life, it is important to have a plan to stay on track with your health and fitness goals so you don't fall off the wagon, because we all know that is easy to do too.

I just finished my first week of INSANITY, and I am feeling great! The first day I had to take a fit test. This was a twenty-five minute test, involving eight different moves. I had to try and see how many of each move I could do in one minute. I will repeat this test every two weeks to track progress.

I remember My Hunter doing the first fit test and watching him sweat buckets during, so I knew in advance that this was still going to be a workout.

Move:

1. Switch Kicks - 48
2. Power Jacks - 54
3. Power Knees - 109
4. Power Jumps - 30
5. Globe Jumps - 10
6. Suicide Jumps - 21
7. Push-Up Jacks - 20
8. Low Plank Oblique - 38

The rest day I had yesterday couldn't have come at a better time though. I was starting to feel tightness in places I haven't in a long time.

Week 2 is about to start as I sit here drinking my E&E getting ready to start my Cardio Power and Resistance workout.

I created a vision board last Monday night, and I track my progress there. It is the best feeling to go to bed at night and cross off another successful day. Even better was taking down the "Week 1" sticky note!

Last night I snuggled up on the couch after getting the kids in bed with a cup of tea and my favorite show playing and started planning out my meals for the week. Here is what is on the plan. It's not set in stone. If something comes up, or I just don't feel like eating a certain meal, I will change it. But a lot of my meals are repetitive. I find things I like and I am okay eating them again and again.

Monday -
Breakfast - Proatmeal with berries, almonds and rice milk
Snack - Shakeology (2 scoops)
Lunch - Venison Burger Salad and berries
Snack - Carrots and hummus
Supper - Grilled Salmon with asparagus and squash

Tuesday - 
Breakfast - Yogurt Bowl
Snack - Shakeology (2 scoops)
Lunch - Grilled Chicken Salad
Snack - Tuna Salad in a tomato
Supper - Flank Steak, baked potato, and asparagus

Wednesday - 
Breakfast - Fruit and Cottage Cheese
Snack - Shakeology
Lunch - Venison Burger Salad and berries
Snack - Cold Cut Platter
Supper - Chicken Stir Fry

Thursday - 
Breakfast - Shakeology
Snack - PB&J bread and cottage cheese
Lunch - Venison Burger Salad and berries
Snack - Tuna Salad in a tomato
Supper - Crockpot Chicken

Friday -
Breakfast - PB&J toast and cottage cheese
Snack - Shakeology
Lunch - Grilled Chicken Salad
Snack - Cold Cut Platter
Supper - Pizza Braid

Saturday -
Breakfast - Egg White Breakfast Wrap
Snack - Shakeology
Lunch - Grilled Chicken Salad
Snack - PB&J toast with cottage cheese
Supper - Venison Meatballs and pasta

Sunday - 
Breakfast - Shakeology
Snack - Apple and cashews
Lunch - Tuna Salad
Snack - Cold Cut Platter
Supper - Grill Burgers

There we have it! This is my plan. Bring on week two!! Remember that you can follow along weekly right here on the blog and daily over on my Facebook page. I have a new recipe I will be sharing here tomorrow and hope to get one or two other posts in this week yet with tips, ideas and motivation.

Make it a great Monday, friends!

Coming Soon... P90!

Beachbody just announced that they would be coming out with a NEW workout program on September 23rd... my birthday! :-) I always love when a new program is released! I have heard so much about P90X and P90X3, but honestly I have never tried any of Tony Horton's programs. I have heard that they are pretty tough, which is why I was even more excited when I discovered he created this program... a program for beginners, a program for those just getting started with their fitness journey, a program for people like you and me! P90 will be great for those that maybe have wanted to get into strength training but just haven't yet. He designed P90 for those that need a good foundation in order to advance to more extreme workouts.

Who is P90 for?

• Anyone who wants to lose weight but doesn't want a hardcore workout.
• Anyone who wants to build or tone their muscles.
• Anyone who wants to get in good shape and wants a place to start.
• Anyone who has been injured previously and wants to build their strength back.
• Anyone who wants to improve their health but avoid injury.

What is P90?

P90 is simple cardio, simple workouts for 25-45 minutes a day, for 90 days to totally transform your body and health. This program is not high-intensity and there is no pounding of your joints. P90 also has a modifier that you can follow along with. Included in this program is a simple nutrition guide that will help you determine what to eat in order to properly fuel your body and clean up your diet.

When is P90 available for purchase?

The release date is Tuesday, September 23 through a Team Beachbody Coach, which is ME!

What is the cost?

The price of the challenge pack is on SALE for $160 {regular $180}. The best part is that when you purchase the challenge pack, the program (fitness) plus the Shakeology (nutrition) come together, and you save $$$!

This includes:

* the workout DVD's

* a nutrition guide and meal plans

* 30 day supply of Shakeology

* exclusive access to the private Facebook group

* daily coaching and tips from me

* daily accountability and support of the group

* continued support from me even when the challenge is over so we can continue to work towards your goals.

How do I get it?

While I would love for you to purchase this program, I do want to make sure you don't just buy it and throw it to the side where it is going to collect dust. I want you to have a plan so that you will succeed with this! My job as your coach is to support you. I want to make sure you understand the meal plan and will help motivate you through this journey.

What is a test group?

The P90 ELITE Test Group

This group is a private, online Facebook group where only the members in the group can see what is being posted. I will help you set goals, meal plan, and get the best possible results. Each day you will log into our group for the post of the day, recipe ideas and motivation. This is YOUR time! But any fears aside and realize you CAN do this! I am here to meet you half way! 

The requirements are that you purchase the P90 Challenge Pack through me as your coach. You first need to complete an application to be considered for a spot, and then I will touch base with you giving you more details. 

There is LIMITED space, so be sure to complete THIS APPLICATION now and you can join my elite test group here -----> ELITE TEST GROUP.

Insanity // Week 1 Plan

After doing PiYo, I am ready to start something a little more intense. We have had INSANITY at our house for months now, and I have joined in with My Hunter whenever he worked out with it on the weekends. I decided I wanted to commit to doing this workout program from beginning to end and experience the whole thing. I want to see what kind of results I can get if I commit 100% to this program. I feel like I have been back and forth with my eating lately, and I am ready to get back on track, back into a routine. 

What is it? 
INSANITY is a 60-day, cardio-based, total-body conditioning program that’s pretty intense. Fitness expert Shaun T drew on his collegiate track-and-field training, plus his subsequent years of experience as an elite trainer, to create a program that takes total-body conditioning to an extreme level. INSANITY is the pinnacle of cardio training. 

Why is it effective?
Interval training allows you to beat the “stress adaptation response,” which is what happens when your body gets used to exercising at one level of exertion and stops improving. An interval workout includes a set where you perform at your maximum, followed by one of lower intensity, with the cycle repeated to achieve a cumulative effect.

INSANITY uses MAX Interval Training, which replaces your moderate-intensity exercise with maximum-intensity exercise, and your short intervals of intensity with short periods of rest. Adding high-intensity exercise, during which your heart rate increases to 80% or more of its maximum capacity, forces your body to use fast-twitch muscle fibers not normally engaged in cardio exercise. These fast-twitch fibers continue burning extra fuel even during lower-intensity exercise.

This program’s high-intensity activity is likely to have you working out at over 85% of your maximum capacity, instead of the lower rate recommended in other programs. As a result, you’ll experience faster increases in fitness and more efficient burning of carbohydrates and fat—as much as 1,000 calories per hour. 

What equipment is needed? 

I love that you use only the power and resistance of your own body to amp up your cardio, lower your body fat percentage, and sculpt your muscles. You don’t need any gear other than water, a towel, and your own strength of purpose.

Week 1 Workouts:
Monday - Fit Test
Tuesday - Plyometric Cardio Circuit
Wednesday - Cardio Power & Resistance
Thursday - Cardio Recovery
Friday - Pure Cardio
Saturday - Plyometric Cardio Circuit
Sunday - Off

I am ready to start this morning, and I refuse to let the busyness of fall and getting back into school, along with all our other activities and obligations ruin the goals I have for my health and fitness. Who's with me??? I am starting a brand new transformation group on October 6th! More to come on that soon, but if you are interested, be sure to contact me now to reserve your spot on the list!

Friday Fit Favorites for Summer

This morning I thought I would share some of my favorite workout essentials that I have been using this summer. I love seeing what other people use and enjoy, so be sure to comment below with any staples you have right now.

1. Apple's Ear Phones: I love that these slip in your ear and have no trouble staying in. They are super comfortable, to the point that I forget I have them in. 
2. TONYMOLY's Floria Nutra-Energy Toner & Emulsion: I have shared my love for this stuff over on my FB page. My SIL sent this product to me from Korea, and I love it! Even if I don't have time for a shower, I always wash my face after a workout. It's got witch hazel in it which leaves my skin feeling soft and refreshed.
3. Scunci No-Slip Headwraps: I go with cheap here, because they get the job done for me. My hair stays out of my face while I am getting sweaty, and that's all I care about.
4. Camelbak Insulated Water Bottle: I bought this bottle for a couple reasons. First, I love that it is insulated so that my water stays cool in the summer heat. I also love that this water bottle doesn't sweat. Second, the lid has a hook on there so that I am able to easily clip it on to my bike or the stroller when we head outdoors. And, finally, the lifetime guarantee sold me completely.
5. Degree Deodorant: I have tried many different deodorant brands and I always come back to Degree. It lasts all day long and I love the smell.
6. Balega Socks: I first tried these socks four years ago when I started running. When I bought them I felt guilty paying that price for one pair of socks, but they live up to the price! They are so comfortable! They have this extra little padding to cushion your achilles and to prevent your socks from slipping down into your shoes.
7. Energy & Endurance: I workout first thing in the morning, so I am extremely grateful I found this product. I drink this 30 minutes before I start working out and it gives me the kick I need to have the energy to wake up and have a great workout. I love how it doesn't leave me all jittery like some of those other pre-workout drinks I have tried. Another bonus is that it's all natural.

QUESTION: 
What have been some of your favorite fitness additions this summer?

Transformation Tuesday: Michelle & PiYo

Yesterday I updated you all on how PiYo was going for me. If you missed that post, you can read it here.

This morning I want to share with all of you some success that one of my challengers just posted. She looks fantastic, and if this isn't proof that PiYo works than I don't know that anything will convince you of PiYo. ;)

Here is what Michelle is saying:

"1/2 way done with my first round of PiYo! Ecstatic with my results so far but mostly with how I am feeling physically... Less foot pain, back pain, and feeling leaner and more flexible than ever! I even was able to do a back flip on the trampoline again!"

She went on to say: 

"These groups are fabulous for encouragement, motivation and accountability!! Which is just what I need!!" 

Great job, Michelle! I am beyond proud of your hard work! It truly does pay to work hard and chase after your goals!

If you are interested in joining a support group like Michelle is in, please feel free to contact me in the comments section or by email.

PiYo Update // Weeks 2 & 3

Sorry I am late on getting updates up on how PiYo is going. I have completed weeks two and three and will be starting week 4 today.

So the question you may all be wanting me to answer... what do I think of PiYo so far?

I will be honest with you and admit that I have had a hard time slowing down to do these workouts. I am so used to pushing myself with cardio and lifting weights that this has been a challenge in the sense that I have to clear my mind and really be present in these workouts. However, I do feel my core getting more defined, which has been really encouraging!

Week 2 Workouts: 

Monday - Sweat

Tuesday - Define: Lower Body

Wednesday - Core

Thursday - Define: Upper Body

Friday - Rest

Saturday - Sweat 

Sunday - Core

At this point my two favorite workouts from week two are Core and Sweat. When I do the core workout, I can feel it working *every* angle, and I love that because my stomach is not my strongest area after having three kiddos via three c-sections. 

I have found that Define: Upper Body and Define: Lower Body are quite short so I have been adding in a cardio, usually one of my 21 Day Fix workouts, on those days as well. What can I say, I love getting my sweat on. ;)

It's summertime, so sticking to my meal plan each week has honestly been a challenge for me. I have no problem getting each workout in; that is the easy part. I try to stick to what I have planned for breakfast, lunch and snacks, and then when it comes to dinner and we are out and about for gatherings, I make the best choices I can. All three of my kids have summer birthdays, two of them were last week, and I did have cake and a few other treats.

The thing about PiYo is that you don't burn a ton of calories so you have to be diligent about staying within your calorie range if you want to see results. Making sure I eat less carbs and more protein is what I have found I need to do, and that is a challenge because this girl *loves* her carbs! 

Portion sizes are a bit different than what they are for the 21 Day Fix program. For example, with the 21 Day Fix I could have 12 almonds whereas with PiYo it calls for 6. No more reaching in my almond container and mindlessly snacking!

I have my week three meal plan to share, but I will warn you that I am a creature of habit and tend to eat the same things over and over so it's not super exciting. I pick foods that are nutritious and that I love to eat, and then I incorporate those into my plan.

Week 3 Workouts: 

Monday - Define: Upper Body

Tuesday - Buns

Wednesday - Core

Thursday - Define: Lower Body

Friday - Rest

Saturday - Sweat

Sunday - Strength Intervals

For week three, two new workouts were added, Buns and Strength Intervals. I would say these two were my favorite this week. Buns in no joke! I could feel the work it did on me the next day as I was walking up and down our stairs. 

Strength Intervals is a great workout too. It is a 25 minute calorie burning, body sculpting, no weights  workout. 

I am off to start week four now and am super excited! While the first three weeks have been enjoyable, I felt like I was trying to learn the moves and form, as well as build up my strength. I have noticed that I am starting to sweat more during my workouts now that I am getting more familiar with the program. 

A question I have been getting asked so often is, "Is this workout going to give me results?" My answer to this is that you have to give the program time and try your absolute hardest. You have to trust the program and Chalene Johnson! The workouts do get harder as you move along and you will be pushed more and more as you move through the PiYo program. Just because you aren't sweating buckets by the time you are done with your workout does not mean it's not working. You are building strength, burning calories and getting rid of fat... maybe in a different way than you are used to. Another way I look at this program is by thinking of yoga masters. Do they look overweight or unhealthy to you? Heck no! They look amazing! They are lean and flexible! There is more than one way to get results and PiYo is one of those ways.

PiYo // Week 1 Review

PiYo arrived on my doorstep a couple of weeks ago, and I was excited to tear that box open! I started the program on Monday, July 14th, and I want to share my weekly progress with all of you.

I have to be honest when I say I was a little nervous to jump all in with this program. When I started my fitness journey out two years ago, I did TurboFire, which is a high-intensity cardio program. I had such great results from that program and then moved on to weights. I was just afraid to give that up. However, Chalene Johnson is fantastic and knows what she is doing, so I totally trust her and have decided to commit to this program from start to finish 100%!

My main goal with PiYo is not to lose weight. Instead I am looking to increase my flexibility, strength and my core. For this reason, I am going to be eating for maintenance calories. My plan is to continue using the 21 Day Fix containers for portion control and follow the PiYo eating plan.

To start, I figured out my calorie target. For me, that is about 1200-1300 calories per day. I found the food plan that matches my calorie target, which is plan A. 

For Plan A I am eating: 

4 servings of Primary Vegetables

2 servings Secondary Vegetables & Grains

2 servings Fresh Fruit

4 servings Lean Protein

3 servings Healthy Fats

With this program, it is important to follow the eating plan because you are not burning a high amount of calories with these workouts. I don't have a meal plan to share with you from week one, because we were camping over the weekend and I didn't make a PiYo plan for that. Future weeks, I will be sharing what my meals and snacks are.

Here are my week 1 workouts:

Day 1 is Align: The Fundamentals, which is 40 minutes long. This workout breaks down the most important and effective moves in the program to help you perfect your form and get your best results possible. You will not want to skip this introduction! Chalene guides you through each movement, pose and exercise that you will use the rest of the program.

Day 1 - Learning the moves

Day 2 is Define: Lower Body (25 min.), which really focuses on your lower body. This workout will helps lengthen and strengthen your entire lower body from your flutes and hamstrings to your calves.

Day 2 - After workout Shakeology

Day 3 is Define: Upper Body (35 min). This really is an upper body workout with plenty of tricep push-ups! Hello sexy shoulders!

Day 4 is Sweat (35 min.). This is a traditional PiYo workout that incorporates effective dynamic conditioning, fast-paced cardio yoga-flows, and bodyweight resistance strength training to help sculpt your entire body. And, YES, I was sweating without doing any running or jumping!

Day 5 is a rest day.

Day 6 is Define: Lower Body again.

Day 7 is Define: Upper Body

And, that is week 1! You can follow along on my PiYo journey right here on the blog, as well as on my Facebook Page, Instagram, and Pinterest.

Tips for the Perfect Push-Up

When I started my fitness journey two years ago, having just come off a few months of bed rest, my first goal was to be able to do one push-up off my knees. It took quite some time, but I have gotten to the point where I can do a few before having to modify by going down on my knees.

Today, I wanted to share a few tips on how to get that proper form with a push-up.

Whether you're on your toes or on your knees, proper form is extremely important.                                                                             

1. Get into a plank. Be sure your hands are aligned with your shoulders, and then just wider than them. Tighten your core.
2. Lower your body until your chest almost touches the floor, tucking your elbows in as you do. When you're at the bottom, your arms should be at 45-degree angles.
3. Keep your back flat and do not let your back or hips sag. If you can't do a push-up on your toes yet, don't give up! You're still getting a great workout.

For those of you who want to make your push-up more challenging, here are some tips:

1. Slow down. By taking more time to do each repetition, you increase the time that each muscle must stay contracted.
2. Bring your hands and feet closer together to move your center of gravity forward and make your shoulders, pecs, back, and triceps do more work. Tighten your core to protect your lower back.
3. Change the angle. Place your feet on a stable surface and keep your hands on the ground. This puts more of your weight onto your shoulders.
4. Move away from a stable surface and do your push-ups on a balance ball. These exercises will challenge those muscles groups and force you to tighten your core to stay balanced.
5. Do handstand push-ups!

Introducing PiYo

In less than one week, Chalene Johnson, one of my favorite trainers, will be releasing a new workout program called PiYo! Have you heard about it? If not, I want to fill you in on what this program is all about and how you can be one of the first to get your hands on it.

Who is this for?

Anyone and everyone! This program is so much more than just yoga and pilates! This is a *high* intensity, low impact program that can be modified to meet anyone's needs. You will improve flexibility and burn calories, all while getting in the best shape of your life! There is no equipment required, and for those of you that want to go easy on your joints, I have to tell you, there is no jumping involved!

What are the PiYo workouts?

Align (46 mins): The basics

Upper Body (35 mins): Strengthens and stretches your entire body 

Lower Body (25 mins): Tones and strengthens your lower body muscles, glutes, hamstrings, quads, and calves in a gentle yet effective way.

Sweat (35 mins): Fast paced, traditional PiYo workout with bodyweight strength training and ab work

Core (30 mins): Targets all back and ab muscles

Drench (45 mins): Total-body workout burning calories and firing up your metabolism.

Strength Intervals (25 mins): Tones the whole body, all without any weights!

Sculpt (30 mins): Intense full-body workout, again, all without weights

***When you order through me, you will get a *bonus* workout, as well as get this program two weeks earlier than Beachbody's launch date! SIGN UP HERE to have me as your coach.***

Be the first to have this PiYo Challenge Program on June 23rd, and you will also have a spot reserved for you in my exclusive PiYo Test Group. This will be a select group that will commit to completing this program from start to finish to get the best possible results. You must be willing to invest it all, knowing I will be there to meet you half way!

What is a test group? How do I join?

A PiYo Test Group is a committed group of people that will be working to finish this program in a private, online area. You will submit your before and after photos to me. We will be posting in the group daily, and I will be there to give you all the support you need. I will be providing meal plans and daily tips as well.

If you would like to join, please email me privately at rundebriana at gmail dot com. I will follow up within 24 hours to discuss. 

7 Ways to Stay Motivated

Summer is peeking around the corner, which means making time to workout can be put on the back burner. If you are like our family, you are just out and about more when the weather gets nicer... family cookouts, kids' activities, lazy pool days... you get it. So this morning I wanted to share some ideas on how to keep or get yourself into that healthy routine.

1. Try something new - Switch up your current workout routine. This keeps you from getting into a rut or becoming bored.
2. Head outdoors - Now that the weather is nicer, take advantage to get outside and walk, run, hike, etc. The change in scenery can motivate you in a whole new way.
3. Buy a new piece of clothing - I don't know about you, but if I have a new tank top or shorts, it makes me look forward to my workout. It doesn't have to be anything outrageously expensive. Heck, I even get excited over something as small as a new headband. ;) 
4. Turn on the tunes - Who doesn't get pumped up listening to music?! Get Pandora on your phone and purchase something new to get you through your workout.
5. Get a friend involved - Accountability makes all the difference in the world! Finding someone with similar goals keeps you going, especially on the days when you may not feel like working out. Having that friend calling or knocking on your door can be enough to get you up off the couch.
6. Get online - Online support groups can be so helpful. Post your sweaty after workout pic., share the food you eat... these are all things that we do in our online challenge groups. If you are looking for that kind of group, let me know and I can get you in our summer one.
7. Schedule it - The same as you schedule and don't cancel your dentist and doctor appointments, schedule your workouts and don't let anything else replace that time. Sometimes things will come up where you may have to shuffle things around or skip your workout, but if you have this schedule, you'll be less likely to skip your fitness.

Keep in mind, it's a process. Changes take time. Hang in there... these changes are totally worth it!

No Place Like Home

You may know by now that I workout right here from the comfort of my home. There really is no place like home, and here are a few reasons why I think so.

1. I have finally stopped making excuses! I invested money into my workout DVD program and with it sitting here in my living room where I see it each day, I am reminded to get moving. On days when I just don't feel like working out, I feel guilty knowing I have no excuses.
2. It's cheaper! The first program I bought was one I used for over a year. The gym I looked into over here costs $60/mo. Take that times a year and that costs $720! Whereas, I only paid $180 for my DVD program, which came complete with a 30-day supply of Shakeology and my own coach! I'm also saving by not spending gas to get to and from the gym. That all adds up on a day-to-day basis.
3. I  have been working out at home for two years now and have yet to get bored. Beachbody offers such a variety in programs, that whenever I get the itch to try something new, I can browse the selection to find something new and exciting. Gym classes are limited, but there is a growing demand in fitness DVDs. If you don't want to purchase a program right now, you could even find some free videos on YouTube.
4. I can workout in my pjs! I literally crawl out of bed in the mornings, throw on my sports bra, pop my DVD in and press play. So as long as you have a good bra and supportive shoes, the rest of your outfit does not matter. How awesome is that?! 
5. One-on-One Attention! I know, I know... Shaun T is not literally in my living room pushing me, but trust me when I say it feels like it! This guy motivates me to keep going. He shows the proper form and gives the best encouragement right when I want to give up. 
6. For a busy homeschooling mama, this is a way for me to make the most of my time. By doing home workouts, I am cutting out the commute time I would have if I chose to workout at the gym. We live 15 minutes outside of the city, so that is 30 minutes round trip right there, plus factor in getting the kids ready to go with.
7. I don't have to wait for the shower! As soon as my workout is over, I am free to jump right in my shower and then get dressed to move on with my day. No waiting on other gym members.

For me, working out at home is absolutely the best choice. However, I understand that this doesn't fit for everyone, so ultimately you have to make that choice.

Questions for you:

• Do you workout at home or at the gym?
• What is your favorite part about whichever you do?