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Running three fitness challenges, come join me!

I am currently running three fitness challenges, two of which contain programs which are on sale until the end of July:

#1: PiYo challenge (on sale until end of July!)

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#2: 3 Day Refresh challenge (on sale until end of July!)

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#3: One month clean eating challenge

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Which one is best for you will depend on your individual fitness goals. The PiYo challenge is 60 days, the 3 Day Refresh is 3 days (really? ha), and the clean eating challenge lasts a month. You may want to give the 3 Day Refresh a go first then try the clean eating, or be in both PiYo and the clean eating…any combination you like, it’s up to you!

Interested? Here’s the step by step process:

  1. Contact me! I’m available via email or Facebook.
  2. Get one of the programs from me! The links to do so are above for each challenge. You can also contact me and get the links directly.
  3. Add me to your Facebook.

It’s that simple! Once I have you as a Facebook friend, I can add you to my small, private challenge group with others like you to help with motivation and accountability.

3 days to a healthier you!

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My 3 Day Refresh finally arrived! Can you tell I’m excited? 😀

So what is this 3 Day Refresh, you may ask?

It’s three days worth of healthy eating, cleansing, and detoxing in a healthy, moderate way that won’t tax your body and will help you to either kickstart a new fitness goal or recover from that beer and BBQ fest you just came back from. Back from vacation and let good eating habits slip? Maybe went to a party, ate too many chips and had too much alcohol and feel funky? Perhaps you’re just looking to kickstart a fitness program, or get a bit healthier and slimmer before a major event. Either way…it’s all of three days long and can help produce great results.

This program will help you to shed body fat and bad habits! NO starvation! NO juice cleanses! Just healthy meals, Shakeology, and some supplements to get your body all cleansed up and ready to go. Just a great detox program that’s all of three days long and does not involve torturing yourself in any way, shape, or form!

It is now available and there is a challenge pack sale for the month of July! Yes, it IS vegan and you can choose either vegan or whey protein based Shakeology upon checkout.

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Direct links for 3 Day Refresh:

3 Day Refresh challenge pack with one month supply of Shakeology, on sale July only: http://www.teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=38957

3 Day Refresh with just three day’s worth of Shakeology: http://www.teambeachbody.com/shop/-/shopping/3DayRefresh?referringRepId=38957

And YES, there is a money-back guarantee! You have nothing to lose but excuses, post-bad food and drink ickiness, and obstacles holding you back from your goals.

Dietary changes for life vs quick fix

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I’ve spoken briefly in the past about diet and fitness not just being about losing a couple of pounds or gaining muscle, but about implementing important lifestyle changes. I can’t stress enough how important this is.

First of all, I don’t believe in dieting for weight loss. I believe in eating healthy and making the right choices for yourself. Dieting is an attempt at a quick fix, and quick fixes don’t work. They don’t teach you how to eat for maintenance, how to take care of yourself, the importance of food as fuel, and what nutritional values need to be met in order to achieve the state of being happy and healthy. What I really love about programs such as the 21 Day Fix is that it teaches you how to eat; not by starving or depriving yourself but by eating in a more balanced way and in the right portions. I think it’s a terrific compromise!

Too often we have unhealthy relationships with food and programming within ourselves set up that often sabotage our efforts to actively engage in a healthy lifestyle. This isn’t something to be ashamed of; this is part of being human. What we are raised with, what we grew up with influences us the most. What foods did we eat as children that made us feel good? What foods do we reach out for when we are sick, stressed, or otherwise not at our best? That’s all programming, and believe it or not, we CAN change that.

Change is scary. We like what’s stable and what’s comfortable. We don’t want to give up foods we enjoy, and many of us have certain foods we’re attached to or otherwise find difficult to give up. My food is chocolate. As a result, I choose to have a breakfast that contains a healthy meal supplement which is chocolate-flavored in order to get my fix, not be deprived, and find a way to have it that’s healthier than binging on chocolate chip cookies, cake, etc.

We can choose to make healthy substitutions versus giving things up. Swap out french fries for baked sweet potato fries, for instance. Instead of a cheeseburger, have a tasty veggie burger instead. I highly recommend Gardein’s Ultimate Beefless Burger. It has an excellent texture, is juicy (something you don’t typically get in a veggie burger!), and incredibly tasty, and it has significantly less calories, less fat, and zero cholesterol. I also love Beyond Meat’s Beefy Burger.

You can also choose to enjoy your foods in moderation versus depriving yourself completely. When eating out, get your favorite slice of cake or pie to go and enjoy a few bites each day. You can even cut it into multiple pieces and have a small piece each day. Think of it as treating yourself. My compromise when eating out where there’s pizza, for instance, is to order a slice of pizza and a salad.

We need to heal our relationships with food before we can achieve our goal of living a happy and healthy lifestyle. Food is necessary; it fuels our bodies for necessary functions and enables us to live, literally! Diets which require severe calorie restrictions and/or are nutritionally deficient may work at first, but ultimately will put your body into starvation mode. Too often people who carry extra weight are yo-yo dieters and eat too much food that lacks nutritional value and nutritional density. 1500 calories of junk food is NOT the same as 1500 calories of healthy vegetables, fruits, whole grains, and lean sources of high amounts of protein, nor will it be treated as such by your body.

The formula for meeting your fitness goals in my book has always been 40% what you eat, 40% how much of it you eat, and 20% how active you are. 80% of any fitness goal is your diet, and as I blogged about the other day, you don’t need to make drastic changes in order to get drastic results. Small changes over time wins the day!

People need to learn how to eat for the long haul, not for the short term. It means being patient and sticking to a plan that may not give you immediate or fast results, but will lead to better and greater changes down the road.

I can’t recommend the 21 Day Fix enough. I’ve given it a try myself by using the containers with my desired workout program, and it was a real game changer. To learn more about it go here.

 

Need additional help? Looking for advice on your fitness goals? I’m just a click away to become your FREE fitness coach.

Dump the diet!

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Dump the diet!!

I’m not kidding. Every time I see someone do some weird fad thing complete with strange rules like “don’t eat carbs after 5:37pm”, “only eat things that contain the color orange”, or anything peculiar like that, I want to weep. Eating healthy is not some obscure mumbo-jumbo and getting healthy isn’t something which can be done through temporary means or by engaging in anything extreme. Anyone who tries to tell you otherwise is trying to sell you something. My advice comes for free. 🙂

I’m going to boil this down to a science for you, and in a way that’s maintainable in the long term:

40% – Calories in, calories out. Need to lose weight or drop body fat? Then you need to burn less than you’re eating. Want to gain weight or build muscle? You need to be eating more than you’re burning. Looking to maintain? You need to break even.

40% – What you eat. 1500 calories of cookies is lacking the nutritional density of 1500 calories of whole foods. For the sake of moderation, aim for healthy eating 80-90% of the time and save the rest for the occasional indulgence. This way you can set up habits you can have long term.

20% – How active you are. This also helps with the calories in, calories out equation. And it’s not just about what you do at the gym but what you’re doing the rest of the day. Those of us with desk jobs struggle the most, and with good reason. My calories burned while sitting isn’t that much more than when I’m sleeping. Get up and move!

 

Looking for more health and fitness tips, or need support in your health goals? Sign up for free fitness coaching here: http://free.FitGeekFitness.com

 

 

Ultimate Reset: Day Two

Day two of the Ultimate Reset, done!

Verdict: even more tasty meals, and lots of energy! 😀

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