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.

10 Tips for Better Workouts

Sticking to a fitness program and living a healthy lifestyle can sometimes be just plain tough. As a busy mom of three, I totally feel this way at times between trying to keep the house clean, take care of the kids, prepare meals, etc. Sometimes the last thing I want to do is get in a workout. BUT, I have seen how beneficial this is both for me and my family; it's totally worth it!

This is why I wanted to share ten tips with you that I have found helpful when I am feeling burned out. Hopefully one or more of these will help you too.

1. Wake Up Early :: Tell yourself the night before that you will be waking up early and that sleeping in or hitting snooze is not an option.
2. Warm Up :: Your muscles need time to warm up in order to prevent cramps or injuries.
3. Get Enough Sleep :: How many hours do you need each night? Figure that out and make sure you are in bed on time.
4. Make a Daily Schedule :: There is an old saying, "If you fail to plan, then you plan to fail" and I have found it to be very true. Schedule your workouts. Start meal planning and prepping. Be as prepared as you can for your week ahead.
5. Eat Well :: You can work out all you want, but if you aren't eating well, you are not going to get very far. Be sure to be eating a well-balanced diet.
6. No Excuses :: Keep your overall goal at the forefront of your mind. Stick with it; you can do this!
7. Drink More Water :: To figure out how much water you need, take your body weight, divide that number in half and drink that number in ounces daily. Drinking enough water helps you feel energized, clear headed and refreshed!
8. Take Needed Breaks :: Schedule in your rest days. Your body needs these to recuperate.
9. Vary It Up :: Falling into a routine of doing the same thing day in and day out can make you want to skip your workout. Vary your workout, playlists, and/or your post workout reward.
10. Tell yourself you can do this. :: You have to believe in yourself. Don't give up.

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.

Count Those Calories

I am SOOOO behind on posting my PiYo updates. I'm sorry for anyone that has been waiting for those. Hopefully I can get one up this week. 

I wanted to pop over really quick today and share a fit tip that I have found really helps me, counting calories.

Counting calories is a great motivator because it gives you something to work towards each day. It’s also one of the most effective ways to lose weight which, when combined with your workouts, will speed you towards your fitness goals.

Download an app to have right on your phone so you can easily track all your calories and workouts. "MyFitnessPal" is my favorite! Would love for you to follow along with me! (brirun23)

QUESTIONS:

• Do you count calories? If so, how do you keep track or what app do you use?
• Do you find you do better when you have the accountability of an app or others?

Abs Are Made in the Kitchen

Are you striving for that 6-pack? And I'm not talking beer here! ;) I'm talking about your abs!

I always thought the secret to getting those flat abs meant that I had to do a ton of sit-ups and crunches. I could not have been more wrong. 

Three kids, 3 c-sections later, and I have a flatter stomach than I did back in my college days when I was hitting the gym targeting those abs hard. How did I get there?! I changed what I did in the kitchen. I started eating clean and healthy. 

Did you know we all have that 6-pack of abs already? It's true! It's hidden under our belly fat. Just look at kids. You will see that they have abs, and they probably have not done a sit-up in their life.

By simply changing what you eat, you can start to break down those fatty tissues that are stored around your abs and bring out those beautiful abs of yours.

What changes do you need to make in your kitchen if you desire a flat mid-section?

• Commit! You have to make the decision to change your habits! Start eating clean. Am I saying you can't have cheat meals and treats? No! But the majority of what you eat should be clean, and when you do have treats, make sure you count those into your calorie intake and continue exercising to make up for it.
• Cut back on processed food. Cut back on store bought treats and make more of your own food. Read labels and avoiding unnatural ingredients and chemicals.
• Cut way back on white flour and refined sugar. The way they make white flour is by stripping wheat of everything useful. When picking out your flour, you want to make sure to choose whole-grain flour or sprouted-grain flour.  As for the refined sugar, that along with salt can cause extreme bloating. If you want something to sweeten up your meal, try adding honey or agave nectar. Switch your salt to sea salt.
• Add healthy fats, such as nuts, avocados and coconut oil. There is a big difference between the fat you get from avocados versus what you get from a bag of chips! Healthy fats are so good for you and a must-have in order to burn the bad fat. 
• Track calories. It's easy to forget all that you eat throughout the day. Track those calories! It's simple, you want to eat less calories than you burn. I use MyFitnessPal to track what I am burning and consuming.
• Increase water intake. Water helps flush out toxins, excess water and sodium.

3-Day Shakeology Cleanse // Explanation & My Results

Last week I decided I was going to do the 3-Day Shakeology Cleanse. You can see a bit about my day one here, day two here and I will be updating you on how my last day went in this post. :-) I know those of you that followed me on this may be wondering if I survived and stuck to the plan on that final day!

Before I give you that update though, I want to share why I chose to do this and go into more detail on how this cleanse works. I did not do this with the intention of losing weight. My main reason was because I needed to detox from the sugar I put in my body over Easter. I still can't get over how having sugar just made me go crazy wanting more and more.

What is the 3-Day Shakeology Cleanse?

The main purpose of the 3-Day Shakeology Cleanse is to jump-start your fitness, break a plateau, or shred pounds fast and effectively in a healthy way.

The Plan

• 3 Shakeology Shakes a day
• 2 Green Teas a day
• 1 or 2 pieces of fruit a day (optional for those needing additional calories - I chose to have one fruit each day... why not? ;) )
• 1 salad for dinner (only white grilled protein in salad)

No:

Dairy or extra sugars

Only low fat dressings 

You can put your snacks before or after any of your major meals (breakfast, lunch or supper).

This cleanse is not for pregnant or nursing women.

Example of how my days went:

Start: 

Drink one cup of green tea to start your day.

My girls joined in one of the mornings.

Breakfast: 

Make your Shakeology (140 calories) with ice and water. You can have 1/2 cup of fruit at this time too (60-90 calories). Like I said above, I chose to have my fruit all three days. I love to eat, so if it is an option, I will take it.

Snack #1: 

One piece of fruit (85 calories)

Lunch: 

Shakeology (140 calories) with ice and water and 1 cup of green tea

Snack #2: 

Shakeology (140 calories) with ice and water

Supper: 

Salad... this thing ended up monstrous every night. I was full afterwards, no issues there! You put three servings of greens in your bowl, top with 2 tablespoons (no more!) of non-dairy dressing, and then add 4 ounces of grilled white meat (fish or poultry). 

I mentioned last week that I tried to do this cleanse back in November and failed from the start. I was worried I wouldn't make it through this time, but I stopped those thoughts in their tracks after My Hunter reassured me that I *could* do this. So, day one and day two, as you read earlier, were followed to a "T" for me. I couldn't have felt more proud or better! 

Now, let me catch you up on how day three went. My Hunter got home at 5:00 pm so that I could get out the door and get to the church for setting up my conference. This was the end of my day for eating. The cleanse had been followed to a "T" again. YAY! A success!

I have to share this next part though. I thought some of you would get a good laugh. On my drive to the church, I had to stop by and pick up the rosettes and verse cards that a friend put together for me that I needed for the event gifts. I was chatting with her real quick, with my hand on the door ready to jump back in my van to keep moving when she said, "Oh! I made an awesome dessert for the conference tomorrow. You have to try it!" {This is where I should have just told her I was doing this cleanse and I really, really did not want to eat anything outside of my plan, but do you think I did that?? Nope. Silly me! Worrying about what other people will think again.} 

She pulled me into her kitchen and handed me the dessert. I just held it in my hand thinking about what I was going to do now, while she stared at me waiting for me to take a bite. And I waited for her to turn away, but she watched, smiling, waiting for me to eat it. So... I did, because what else could I do?! And it *was* good, but I hated that I had a bite! She then turned her back to close the fridge and I quickly shoved the rest in my sweatshirt pocket saying, "Mmm! That was *so* good!" And, it really was, but I wasn't going to eat the rest of it, and I was certainly not going to let her know I hid the rest in my sweatshirt. {Sorry if you read my blog, Carla. I know you will laugh and wonder why I just didn't tell you! :-)}

Here it is, the dessert with a small bite missing that caused me from saying I had a "perfect" cleanse.

The only other slip-up I made was at church. We were working until midnight, and my friend had brought me a coffee. It smelled so good, and I honestly could have gotten by just fine without having any, but throughout the night I had 5 or 6 small sips just because.

So, other than those two small bumps in the road, my cleanse was almost followed to a "T".

Now, let me share how I felt and what I noticed while doing this cleanse.

My Results:

• I felt clear-minded and focused! No foggy-brain.
• My digestion got a restart! {Oh yes it did! They don't call it a cleanse for nothing! Sorry if this is T.M.I., but I am an honest gal. ;) }
• I slept so much better!
• My metabolism got a boost because of the green tea!
• I kicked the sugar cravings!
• The plateau that I was on was kicked! 
• I was not starving at all!
• I challenged myself and proved I could do this; the biggest, and by far my favorite, result of this whole adventure!!!
  
• I lost 4.2 pounds in three days! I have never felt better... honestly! I SO, SO, SO wish I would have taken measurements beforehand, but I wasn't trying to lose weight, nor thinking I would ever possibly lose that kind of weight in three days. My legs, stomach, arms... everything felt slimmer and more toned, so I am certain I lost inches. I am planning on offering this cleanse in a challenge group setting sometime in the future, and you can bet I will be making my challengers take their measurements beforehand.

{Click to Enlarge}

Questions:

• Have you ever done a cleanse? 
• What do you think would be the hardest part for you with doing a 3-day cleanse like this?
• Do you think it would be fun to do something like this in a group setting with me coaching you now that I have gone through it successfully myself?

Slim Down for Summer Challenge

How is it that summer is right around the corner? Here I am planning for the girls' summer swimming lessons, Vacation Bible School, family vacations, etc. when I feel like we were just visiting our family back in Wisconsin!

As I am sitting here, memories of two summers ago are flooding back in my mind as though it were yesterday. I was laying in a hospital bed praying and doing all I could to keep our baby safe and inside me "cooking" longer. We made it through to mid August... I had been put in the hospital in June. I am sure you can imagine what laying in a bed for that long did to my body {If you can't... stay tuned for a picture below.}. I came home, all muscle lost, not being able to walk up our stairs without having to stop one or two times to catch my breath. My body no longer was the same.

Three months after having our little guy I knew something needed to change. I hated that all I wanted to do was sleep. I hated that in the morning I would wake up to the sounds of my 6 year old daughter whispering and quietly pouring her 4 year old sister's cereal in a bowl, trying not to wake me up. I was supposed to be doing that job, not her. They are children, and here they were trying to take care of each other and their mama!

Enough was enough. No more excuses. I had too many of those, and I was sick of it. So, I joined my first challenge group and started TurboFire. I was determined to get in the best shape of my life. I wanted my muscle back, plus some. I wanted to have energy to keep up with my three kids, and I also didn't want to dread and cry at the thought of having to put a swimming suit on when summer rolled around.

I hated seeing my before pictures, but here I post them again, still not liking to look at them anymore than the day I took them. Who likes to see those?! However, I am now so thankful I have them, because I see the results of all this hard work! Was it easy? Heck no! There were days I was pushing through my workouts crying. There were days, I later found out, that my husband would sit on the stairs where I couldn't see him so that he could pop in the room to encourage me when he heard me getting frustrated or about to give up. That right there brings tears to my eyes now. He was and still is my biggest cheerleader. He knew how bad I wanted this, and he was right there to keep me going when I needed it most.

This is why I do what I do. This one challenge group that I decided to spend the money on, the money my husband, at the time, thought could be better used somewhere else. I am a stay-at-home, homeschooling mom, so we have to choose wisely where we spend. But, let me tell you, that was the BEST purchase I have ever made. Hands down! Life changing! And, I am never going back. Never.

Accountability. Support. Help. A shoulder to cry on. Someone to celebrate with.

Let me be all of that for you! Let me help you move into summer being happier and more confident then ever. This is not some quick fix or diet. This is the start to a new you, a whole new healthy lifestyle. I am inviting you to join my "Slim Down for Summer Challenge" staring Monday, April 28th and going through Sunday, May 18th. 

We will find a challenge program that you will love and fits you. You can start by checking out all the options on my site. T25 is on promo this month with a savings of $90, and Shaun T is amazing! You push play and get your workout in with only 25 minutes! Brazil Butt Lift is the other program on promotion this month, with a savings of $70, and although I have not tried it out yet, I have heard many great things about the program!

All our programs give modifications so don't worry about that. No matter what your fitness level, you can push harder or follow the modifiers and you are still going to get a great workout.

The great part is that when you purchase a challenge pack the Shakeology will come with. This is part of the designed meal plan I will put you on. It will help you with cravings, "clean you out," make you regular, increase your energy, and lose weight of course.

You will also get me as your coach! You will be added to a secret Facebook group, where only the members of the group will see what is being posted. This is where you will get support, encouragement, and be held accountable. The group will open up one week before our starting date so we can plan and prepare for the start of this challenge! We will work on your goals and why statement. You will take your measurements and before pictures during this week. We will talk meal planning and prep. And, then throughout this challenge, you will check-in daily for encouragement, tips, recipes, ideas, as well as to record your workout for the day and how you did on your eating. You will have moments of temptation and moments where you may want to give up, but that is why we have this group. I will help you!

So... are you ready? Are you in?? If you are tired of the excuses like I was and are ready to dive in head first, comment below for more information and to be considered for a spot in my "Slim Down for Summer Challenge" group. This all starts April 28th, which is just around the corner, so don't wait too long. Now is the time to become the best you!

21 Day Fix Results from one of my challengers!
4 pounds & 5.25 inches lost!

21 Day Fix! Why Didn't Someone Think of This Sooner?

If you follow me on Facebook or Instagram, you may have seen that I am currently doing something called the 21 Day Fix. Maybe you have wondered what this is, and with the incredible popularity of this program, I wanted to share more.

Beachbody's one-of-a-kind fitness and nutrition program that just came out last month, is designed to help you lose weight fast. It makes weight loss so simple, people are losing up to 15 pounds in just 21 days.

The way 21 Day Fix works is simple—it's a combination of easy portion control and 30-minute workouts. That's it! What makes it different is that there's no guesswork involved. Everything is laid out for you so you don't have to count calories or points.

What I love about this program is that you can lose weight without ever feeling deprived or cutting out your favorite foods. There's room for everything in this plan!

And the workouts are easy to follow, so no matter what your fitness level is, you can keep up and see amazing weight-loss results.

If you get 21 Day Fix through me, I can get you a FREE workout DVD called Plyo Fix that burns a ton of calories in only 30 minutes. Plus, you get me the accountability and support of me as your coach!

I am currently working with an exclusive test group that is just starting week number two, and already they are noticing changes. 

Want to grab your own fix? I am here to help! To start, you can create a free account on my site which makes me your Beachbody Coach. After your account is set-up, just stop by my website here and follow the 21 Day Fix banner. Or contact me directly and I'll tell you more about it!

I will be hosting another Exclusive Test Group starting in April for individuals who would like continued support, motivation, accountability, and guidance to complete this program from beginning to end! 

Would you be interested in being a member of this test group? If your answer is yes, comment below with your email and I will send you the application to be considered for a spot in my group. I keep this group small for better accountability and support. I also only accept those people who are totally committed to this, because I know that when you commit, you see RESULTS! I am here to help you every step of the way, walking you through the nutrition plan, teaching you how to plan it out, how to fit it in your busy lifestyle and to hold you accountable. This group is all done online via Facebook in a secret group, where no one but the members of the group will see the posts. 

The cost is just that of the challenge program, which includes everything you need to make this a success: 7 color-coded portion-controled containers, Shakeology shaker cup, 6 workouts plus one bonus workout on 2 DVDs, 21 Day Fix Start Here Guide, 21 Day Fix Eating Plan, 3-Day Quick Fix, FREE shipping, and me as your coach to support, guide and hold you accountable! I realize this is an investment, so when you invest, I invest to make sure I do my part to help you succeed.

I've seen the results first hand after I completed this 21-day program, and although I didn't have weight to really lose, I still lost 5 inches and a little more than 5 pounds, which lets you know it really works. 

If you are ready, let's do this! The time is now! You will look amazing by the end and be ready and confident at the pool this summer! Let's make you the next success story!