Tuesday, January 28, 2014

Five Ways to Get Your Health & Fitness Back on Track

1. Invest in your health. When you are financially invested in your health - new fitness program, Shakeology, gym membership, healthy foods - then you are more likely to stick to your health and fitness goals and make the necessary changes to see that return on your investment.

2. Try something new. If you've already lost your New Year's motivation, try starting a new fitness program - something that's fun and will keep you excited! My recommendation: Focus T25 - the music is upbeat, the routines can be modified, and each workout is under 30 minutes!

3. Hold yourself accountable. Tell others about your goals. Post your progress and workouts on social media. If you have friends cheering you on it'll be much easier to stay on track.

4. Get a fitness/workout buddy. Knowing that you have an accountability partner and someone you must check in with makes it less likely that you'll skip your workout, especially if that partner is waiting for you at the gym! If you seek accountability or community, you should definitely consider a Beachbody Challenge Pack.

5. Set realistic goals. Instead of setting a goal to weigh a certain amount by summer, focus on the process of change and start by developing a workout routine. Skip the scale in the beginning and focus more on how you feel.

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Friday, January 24, 2014

Healthy Dinner Recipe: Island Pork Tenderloin with Veggie & Black Bean Quinoa

As a busy mom, I try to stick with recipes that are healthy, easy to make, and cook quickly. Last night's dinner was spot on and sooo good, I almost forgot to snap a pic before I dug in! Island Pork Tenderloin from the original P90X nutrition plan, and quinoa with sautéed veggies and black beans. Total time including prep and cooking was only about 30 minutes.



Island Pork Tenderloin: 

Ingredients:
  • 16 oz. lean pork tenderloin
  • 1/2 tsp. salt
  • 1/4 tsp. pepper
  • 1/2 tsp. chile powder
  • 1/2 tsp. ground cumin
  • 1/2 tsp. cinnamon 
  • 2 tsp. olive oil 
  • 1/4 cup brown sugar, packed
  • 1/2 Tbsp. fresh garlic, finely chopped
  • 1/2 Tbsp. Tobasco sauce

Directions:
1. Preheat oven to 350 degrees.
2. Stir together salt, pepper, cumin, chile powder, and cinnamon, then coat pork with the spice rub.
3. Health 1 Tbsp. oil in a 12-inch skillet over moderately high heat and brown pork, turning, about 4 minutes.
4. Stir together brown sugar, garlic and Tobasco, and pat onto top of tenderloin. Place pork in a roasting pan and cook in the oven for 20 minutes.

Quinoa with Sautéed Veggies and Black Beans

Ingredients:
  • 1 cup quinoa
  • 1/2 tsp. olive oil
  • 2 cups low sodium chicken stock
  • 1/2 small yellow onion, chopped
  • 1/2 small green pepper, chopped
  • 1/2 can black beans, drained
  • 1 1/2 tsp. garlic powder
  • salt and pepper to taste
Directions:
1. Cook quinoa according to package directions (use chicken stock in place of water for added flavor).
2. Heat oil in small skillet, add onion, green pepper, garlic powder, salt and pepper; sauté until veggies are soft.
3. Add black beans to skillet with veggies and heat through.
4. Once quinoa is ready, mix in sautéed veggies and serve.

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Thursday, January 23, 2014

4 Common Misconceptions about Beachbody Coaching

I honestly love being a Beachbody coach and I talk to people about it all the time. I've heard some interesting responses ranging from "I could never do that, I hate selling" to "I wish I had time to do something like that!" So today I wanted to take a minute to debunk four of the most common myths I hear about Beachbody Coaching.

Myth #1. You need to be a "sales person"

When you love a product or service, you become passionate about sharing it with other people. For example, if you saw a good movie, ate at a fantastic restaurant or tried an awesome new beauty product, you'd tell your friends about it - right? Well, Beachbody coaching is no different - except that you earn at least 25% commission when anyone you tell decides to purchase it too. As a coach, I simply share my own story and the stories of others who have used and seen results from Beachbody products.

Myth #2. You don't have enough time to be a coach

By no means is Beachbody a "get rich quick" scheme. You will get out of it what you put in. That said, it is not a business that requires a lot of time. There are several coaches on my team alone who started their coaching business in a few hours a week (while working their FT day jobs) and have been able to surpass their full-time salaries with Beachbody in only a year.

Myth #3. Only fitness experts can be coaches 

As mentioned above, the secret sauce of this business is sharing your own story and journey with others. People won't want to buy from you because you are in great shape. They will want to buy from you because they can relate to your personal story and are excited about the results you have seen so far! They'll realize that anyone will see results if they work hard and stay committed. All you need is a desire to help others.

Myth # 4. Beachbody is a pyramid scheme

A pyramid scheme is a fraudulent and ILLEGAL business model where people are recruited to "invest" their money for the opportunity to, in return, profit from others whom they recruit to "invest" and from those who are subsequently recruited. In contrast, Beachbody is a Network Marketing company that allows the people who use and love its products to share their story with the world and earn commission (and other benefits) as independent distributors. The reason Beachbody is sometimes mistakenly referred to as a "pyramid scheme" is because coaches are compensated, not only for the sales they personally generate, but also for the sales made by other coaches they recruit. The important distinction it that in a pyramid scheme, people are deceived into believing that they will make money by giving money;  however, no wealth has been created, no product has been sold, no real investment has been made, and no service has been provided (Investopedia).

The common saying is "Do what you love and you'll never work a day in your life," and that is how I feel about Beachbody. I earn a paycheck for doing my best to live a healthy lifestyle, and sharing my experience with others. Check out my Coaching Opportunity page for more on why I love being a Beachbody coach. Are you considering becoming a Beachbody coach, but have more questions about it? I'm happy to help! Just send me a message.

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Wednesday, January 22, 2014

What is the 21 Day Fix, and is it right for me?

















What is 21 Day Fix?

I am so excited to share this with you all because I honestly believe this is the answer for many of us who have struggled with incorporating healthy nutrition into out fitness plan. 21 Day Fix is Beachbody's newest fitness program from celebrity fitness trainer and national-level bikini competitor Autumn Calabrese. Scheduled to launch on February 3rd, this isn't just any old workout. 21 Day Fix is THE fitness and nutrition program designed to help anyone lose up to 15 pounds in just 21 days by combining 30 minute exercise routines with a unique nutrition plan using specifically portioned food storage containers that eliminate the guesswork from portion control -- no weighing, measuring, or counting calories, carbs or points! If it fits in the container, you can eat it. And you'll lose weight! When eaten in the right quantities, there are no foods that are off limits.



What does the 21 Day Fix Challenge Pack include?

  • 7 30-minute workouts on 2 DVDs (Dirty 30, Total Body Cardio Fix, Upper Fix, Lower Fix, Pilates Fix, Cardio Fix, Yoga Fix) 
  • One-month supply of Shakeology in the flavor of your choice
  • 7 color-coded portion-control food containers
  • Shakeology shaker cup
  • Start Here Guide with Workout Calendar
  • 3-Day Quick Fix slim-down guide
  • Eating Plan (including a Restaurant Guide for eating out)
  • Coaching support from me 
  • 24/7 private online support group


Will I need purchase additional equipment for 21 Day Fix?

Light dumbells (or a resistance band) are used in some of the workouts. A yoga mat or Beachbody miniMAT are helpful, but not required.

Who can do 21 Day Fix?

Everyone can do 21 Day Fix and get results. Each workout has a modifier to show easier moves. The test groups included fit people as well as people with 100+ pounds to lose -- anyone can be successful with this program!

Why I love 21 Day Fix

Building on a foundation of good food choices and exercise habits, 21 Day Fix will empower you to reach your goals in a HEALTHY and SUSTAINABLE way.
  • The BPA-free color coded containers take the guess work out of nutrition. 
  • No foods are off limits in the right quantities. Treats like desert and wine are incorporated!
  • The workouts are only 30-minutes long. 
  • Eating out is allowed.
  • The program is only 21 days! That's exactly how long it takes to develop a new habit. Get through this program and you will have adopted a healthier lifestyle!

How can I purchase 21 Day Fix?

21 Day Fix will be available exclusively through your Beachbody coach starting on February 3rd at a discounted introductory rate. It will not be available at Beachbody.com during this time. To ensure you are you are signed up under a coach in time to take advantage of the introductory price and receive access to a private online support group exclusively for 21 Day Fixers, sign up for a FREE Team Beachbody account now.

Still not sure if 21 Day Fix is the right option for you? Check out my list of 21 Reasons to Try 21 Day Fix. Or if you think you are looking for something more extreme, the all new 21 Day Fix Extreme is scheduled to launch in February 2015! To be notified when it's available and enter for a chance to WIN IT FREE, make sure you get on the email list HERE!

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Tuesday, January 21, 2014

Low-Back Pain: What Every New Mom Needs to Know

Given all the changes a woman's body goes through during pregnancy and labor, you'd think our reward would be going back to our normal selves when it's all said and done. But no such luck! I started having pain in my lower back during my second trimester, and the discomfort has still been nagging ever since my daughter was born over ten moths ago. But like many busy moms, I brushed the annoyance aside while I dealt with the "more important" aspects of every day life as a new mom.

The problem is that after having a baby, we are thrown into an endless array of parent-related activities that strain the back's muscles, joints and ligaments: bending over to pick up your baby from the floor, putting her down in the crib (especially once it's on the lower settings), holding him on your hip for extended periods, carrying her in the carseat that already weighs 15 pounds on its own, lifting your 25 pound stroller and hoisting it into the car... the list goes on and on, not to mention that you're often distracted and not super-focused on your own movements.

This leads me to last Saturday. I work out everyday and was just finishing off my second week of P90X3 when I woke up with a horribly stiff and aching lower back. Four days of rest and one doctor's visit later, it's only now starting to improve. As a busy and active mom, staying off my feet for days at a time is really hard, but I did have time to do some research on preventing back injuries! Here are a few of the tips I found online:

  1. We've all heard this a thousand times, but it's so so important! Bend from the knees--not the back--when lifting the baby (or anything, for that matter!)
  2. When holding your child for extended periods, avoid holding her on your hip. Instead, hold her in front of you, with her legs wrapped around your waist.
  3. Focus on building strong abdominal muscles because they will support your lower back.
  4. Don't hunch over when feeding your baby. An inexpensive feeding pillow will help a lot. 
  5. Don't skip your workout's warm-up and cool down. For P90X3 specifically, doing the "cold start" before each workout can help dramatically.
  6. Modify, modify, modify. Any exercise where we stand and lift weights overhead can be extremely hard on the lower back, and when we start to get tired, our form slips and we tend to lean back in order to get those last few reps up. You're better off switching to a lower weight, or no weight at all until you're body get stronger. 
By taking the time to properly care for your body, you're ensuring that you'll stay strong, healthy and able to care for your family. Do you have any good tips for protecting the lower back? Comment below, I'd love to hear them!

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