Steamable frozen bags of veggies
Packaged peaches with no sugar added
Frozen strawberries for smoothies
Plain greek yogurt
Turkey breakfast sausage
Power Crunch protein bars
Reduced fat Triscuits
Rice cakes, Carmel and chocolate!
Whole wheat noodles
Daves Killer Bread
Took me less than 12 minutes.
Anything you don't know you can youtube.
If you're doing it from home you can jog around the house for a 2 minute warm up.
You can replace dumbbell swings with a kettle bell or with jump squats if you don't have the equipment.
It’s for the money, its for the reward, it’s to travel.. but not in the ways you think!
I started Beachbody coaching thinking it might be a nice side hobby to bring in extra money. I told myself over 10 times my first month this wasn’t going to last, that there was too much to it and I’m meant to do something else. Not only that, but I’m graduating with an Exercise Science and Health Degree in May and I’ve planned to put it to good use for a Global Health career abroad. Although I’ve come to terms that it won’t provide a high wage, my dream is to travel to developing regions and provide aid to the poor conditions abroad. How in the world would Beachbody coaching help me do that?....
Following my first challenge group (boot camp) was when I figured it out..
I have all this knowledge in my head, all this positivity and care in my heart, why wouldn’t I use those gifts to help people lose weight? The reward of this career comes from the excitement I see in my challengers who are losing weight, the change in health and attitude after they completed a program. For how passionate I am about health, it comes naturally that I am rewarded by how proud I feel when my challengers succeed.
Yes, I am getting paid to do this. Every challenge pack (program) that is purchased, every Shakeology, every coach that joins my team, I get a commission. I will be very open and honest and say I’m doing this partly for the money. When I say I figured it out, when it all clicked regarding what Beachbody coaching could do for me, was when I realized what a gold mine this is. You’re probably thinking, okay wow, she’s doing this for the money and to make herself feel good, but what about her dream to help abroad?
I was listening to a recording call of a top Beachbody coach who is in the millionaires club (that she reached through Beachbody), and my jaw dropped to the floor. The moment this turned from a hobby I’d drop if it got too hard, to my passion and future, was when I heard that a millionaire coach has been traveling around India paying for orphanages to be built.
This is why I’m doing this job for the money. I want to become successful enough to provide for my family, and under privileged families in developing regions.
Many of you may know that I traveled to Ghana, Africa for a month during my year off to work in an orphanage. I fell in love with so many of those kids and would have probably taken a few home If I were allowed ;). These kids didn’t need me there, but they wanted me there. They knew how to do their chores, they got enough to eat for the most part, they were part of this program that allowed them to go to school and get clothing from volunteers. They were happy orphans, they were each other’s brother and sisters, they cared for each other because that’s all the family they had. They will always be a light in my life. They had little to nothing, some slept on the floor, but they were the happiest people I’ve ever met!
However, there was some sketchy vibes coming from the Momma of the orphanage, something about her I didn’t trust. I spent my month caring for and playing with the kids and went on with my life. Two years later I received a message that the Momma and Papa of the orphanage took all the money and ran. The orphanage was shut down, no volunteers are connected with it, the kids can no longer afford to go to school and they were all dispersed throughout Ghana. Separated from everything and everyone they know.
I would feel like my life is complete if I can become financially capable of providing a new orphanage, school, and clothing to these kids.
A few years later I traveled with the school on a community development trip to Nicaragua. I met a family with a little girl named Genesis who had hydrocephalus. She was nine months old and it still hadn’t been treated. They were living in a tarp home, incapable of keeping out the weather and bugs. For two years my professor and I sent as much money as I could afford or collect as donations to provide for Genny’s health. Because of us she had surgery on her brain and spine and lived 2 years longer than expected. We were able to provide just $300 for the community to build her family a new home made of brick.
This is what I was put on this earth for.
So, I’m striving for my business to grow in order to help as many people turn their life around to healthy, happy, positive and fit. In doing this, I will eventually be able to fulfill my dream of owning a nonprofit organization and have the capability of providing to communities abroad.
I have always seen my future as one that is dedicated to improving the lives of others. I just never knew how I was going to get there or how I was going to afford it. With Beachbody, I’m making money by helping others in order to help more people.
That, for me, is a jackpot!
Check serving size first and foremost. This will help you dictate the rest of the label.
Calories: Determine the amount of energy you get from food
% DV means daily value. So the percent of your daily value in the food item is shown beside the nutrient.. For example, the footnote at the bottom shows you how much sodium someone on a 2,000 calorie diet should consume daily. Its about 2400mg. So this food item has 470mg of sodium which is 20% of the total amount of sodium you should consume in a day.
For more information go to the source:
What every girl hopes for IS NOT a Victoria's Secret model body, we can dream about it.. but realistically we want to feel CONFIDENT in our own skin. We want to feel BEAUTIFUL in a bikini. Every girl want's to stand on the beach and FEEL confident knowing they look great, and worked damn hard to get there.
This reward is worth the effort..
Let me help you. I want everyone to feel this way!
I have the knowledge and resources to help you in:
If you're interested in getting help in any of these areas inquire here:
I feel brand new.
Many people probably see me as someone who has always had a little body, I've never been overweight. After years of hard work to build muscles and get stronger, I've been told I was born with this body, that other people have to work harder than I do.
I'm here to say I work my booty off every day to get this body. It does not come naturally for me. Not only that, but I'm only in competition with myself.
This is a brand new concept for me, and I feel brand new because of it. My fitness story is a little different than seeing that huge physical transformation.
My mind and body has transformed.
I have struggled my entire life with confidence issues. I was part of a large group of friends all throughout school, I played sports, I had leadership roles, I was a decent student, but I was so shy and insecure; being in my head all the time held me back. I compared myself to the best athletes. I compared myself to the prettiest of my friends. I never looked at myself in the mirror and saw my beauty.
It didn't get better once I hit college. I started to see my beauty but my insecurities and shyness really hurt me. I joined a sorority and for the first two weeks I hardly made any friends. I didn't understand why no one would talk to me. I left a lot of great friends back home and came here starting over, and no one would give me the time of day. I later learned that I came across stuck up and intimidating. A few girls told me they saw me as this beautiful girl but being shy made me unapproachable.
Throughout that first year in college I was exposed to many new college life experiences that were incredibly overwhelming. I was really trying to find myself, I was making friends, some of which I still think extremely highly of and love dearly. Many others, did not have the values I was looking to associate myself with. As I look back I see myself as a girl who is just beginning her journey to who she's really meant to be. I see myself with arms outstretched searching in darkness turning around all the wrong corners. I had a blast my first two months of college, joining the girls to party at the frats, hoping to find my future husband. Living in a sorority with 70 girls was quiet the experience. There's "GIRL CODE" X100 and I'll admit I may have broken girl code a few times. I was a complicated mess of a person who didn't know how to handle relationships with 70 new sorority sisters, while trying not to be shy and insecure and come off intimidating.
At this time I started getting attention from guys, while at the same time starting to see my beauty. I didn't make any huge mistakes in terms of disrespecting my own body, I have always sought out relationships in hopes to find a husband, not just to have someone at my side, or to hook up with like many other girls in college. But the relationships I made with a few guys at this time broke girl code in they eyes of my sorority sisters.
I stopped going out, I stopped drinking, I hated being at the house so I would go to class and then to the gym for two hours at a time. I didn't like going down to dinner with all the girls so I ate soup and pop every night for dinner. I was eating, I wouldn't classify myself as anorexic. But the stresses I was experiencing, and the depression I was falling into while trying to find myself made me extremely unhealthy. What a complicated mess.
After this first year, I tried going back for my second year in the house and couldn't do it. My dad drove for bellingham to Moscow and back in one day. A combination of my boyfriend breaking up with me, the same song and dance with sorority sisters treating their bodies like dirt and me holding their hair back every night in the bathroom, made me realize this is not where I'm suppose to be.
Best decision of my life. I went home, worked, and went to Africa for a month. That's a whole other story to tell at a later time!
The point of all this is, it took me years of this to find myself. After I came back to Idaho I was in a relationship that did nothing for me. I was his mother. I was working and going to school full time while he was partying and playing video games. I would clean his room, do his laundry and cook his meals. However, our breakup was devastating to me. And I wouldn't be where I am now if it hadn't ended just then. Following that I met an Australian student I fell for. He brought out all my insecurities but I was all about him. He made me feel good at times, but most the time I didn't feel good enough, I didn't feel like I had his attention for long. He ended up seeing me while seeing another girl. Actually borrowed my car at one point to stay the night at her house. Esshh!
These things kept happening for almost 4 years. A rollercoaster of insecurities kept washing over me.
I have finally, FINALLY reached the light at the end of the tunnel. I am working out to better my mind and body. I have learned how to get out of my head. I have figured out not to care what other people think of me. I have found reason to cut ties with people who add negativity in my life. And most importantly I have realized that I am not defined by my mistakes. Fitness and health has helped me transform mentally. I have found this outlet that connects me with other people. It allows me to make relationships with people that are actually beneficial. I feel so free, I feel so confident, and I feel so beautiful. I have found something that allows me to use my strengths in a way that aids in my ability to be compassionate and caring for others. All I want to do is make an impact on peoples lives from here on out, positively. In the eyes of some of the sorority girls, I may not be seen as a great person. But from here, I will strive to be seen as who I truly am. I am genuine, I am caring, and I want to make a positive impact on every person I come across.
I can finally say I have found myself.
I have stood in the granola/cereal aisle for probably an hour on multiple occasions checking the nutrition contents on just about every protein bar that was offered.
Bars with 20+ grams of protein also come with 20+ grams of carbs, usually over 15 grams of sugar and about 60% of the calories are from fat.
The Cliff Builder's 20g Protein Bar for example has 0 trans fat, which is what you should look for. However, it also comes with 29g of carbs, which is a lot!
XXX AND WOW 21g of sugar!?XXXXX
This is where you should look first, sugar and fat! The sodium is also pretty high for a protein bar.
My favorite protein bar of all time: Power Crunch
The Power Crunch may not have 20+ grams of protein, but I’ll settle for 14 because compared to those other bars, this one is so much better for you!
This protein energy bar is..
>low in sugar: 5g
>0g trans fat
>8g total carbohydrates
>5g of sugar
>14g of protein
>No insoluble fiber
& It doesn’t make me feel like I just ate a heavy thick protein bar.
It’s actually a pretty tasty treat, it's like a wafer bar!
Let me know how you like it!
Are you looking for fitness & nutrition help to lose weight, tone or stay in shape for summer?
Well it's fast approaching! Less than 3 months and it will be bikini weather, I'm not ready for it, are you!?
Join me this month for the 21 Day Fix or 22 Minute Hard Corps. I will be running both boot camps in April and it's a great kickstart to get your summer body!
My bootcamp & free coaching includes..
22 MINUTE HARD CORPS is with legendary trainer Tony Horton. He creates a challenging but simple-to-follow workout program inspired by training techniques used by the military. Each workout is a quick and intense total- body drill designed to get you "boot camp fit" in just 8 weeks.
With the program you get 8 workouts on 2 DVDs. And to help you conquer the challenge, you'll also receive Tony's Quick Start Mission Guide, his 8-Week Basic Training Action Plan, his Rations for Results Nutrition Field Guide, and optional Hell Week Challenge Card to take your Hard Corps results beyond basic.
The 21 Day Fix is extremely popular as it offers simple fitness, simple eating and fast results! You will receive workout DVDs hitting upper & lower body, cardio, abs, pilates and yoga! Also includes, a nutritional guide, a workout calendar your first 30 day supply of Shakeology, a shaker cup and 7 color coded portion containers.
Interested? Have questions? Ready to sign up?
1. Squats and deadlifts: If you can brave this section of the gym it will pay off!
2. Squat Jumps
3. Lunges (forward & backward)
5. Lunges with a kick back
4. Step ups on plyo boxes
5. Add weight! Body weight it good to start off with, but if you want muscular legs you can’t be afraid to squat or lunge with heavy weights! Most girls’ responses would be they don’t want to look bulky or manly, but in all honesty to “tone” your legs is to build muscle. Get stronger, lift heavier, and shape your legs by adding weight!
There’s no such thing as “toning”: So you say you want to tone your legs..? Well in actuality that means you want to build leg muscle. And the easiest way to build muscle is lifting weights!
To burn more fat: First, weight lifting boosts our metabolism and utilizes our fat energy source. Second, when weight lifting you continue to burn fat for several hours post workout. Where as if you do a cardio exercise, you stop burning fat nearly right after the workout.
To burn calories all day long: When you diet without weight training, it’s possible that up to 25% of weight loss is muscle loss. Weight training while on a healthy nutrition plan can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism. And as a bonus the more food you’re able to consume!
To do good for your overall health: Weight training helps us to avoid loss of muscle and decline in bone health that stems from aging. In the long term this lowers our likelihood of diabetes and heart disease, as well as strengthens our immunity!
To become stronger and more confident: I’ve always been told I’m tiny. People don’t see it as an insult when they say “you’re so little!” But for the record, I take it as an insult. I hear “you’re so weak!” So building strength has become a confidence booster for me. Instead of you’re so skinny, I want to hear “you look so strong!”
To Improve fitness in all areas: Weight lifting makes every aspect of life easier. It doesn’t matter if you’re doing resistance training at the moment or not, you are still using your muscles for everything you do all day long. You may as well start training those muscles so daily tasks become easier!
Survival of the fittest: I wonder if at some point in my life I’m going to find myself in a life or death situation where all I can use is my own strength. Weather that’s hanging from a cliff or running from a bear, I’m going to be extremely happy when I’m able to pull myself up or run extremely fast. You don’t need big muscles to be strong but you need to lift weights..
Diet: the kinds of food that a person, animal, or community habitually eats.
Everyone has this misconception that a diet is a restriction or limitation of foods.
A deficit of calories or cutting out food groups.
No. No. No!
****My diet is my lifestyle. I choose to eat healthy, but it’s a maintainable consistent diet. I don’t deprive myself of calories, I don’t miss out on social gatherings because I’m “dieting” and I definitely don’t cut out food groups!*****
Additionally, I don’t go more than 3 hours without eating. This is especially important if you are trying to lose weight, and feel free to disagree with me on this.
When you go hours without eating, to the point where your stomach is aching, maybe you have a headache or your energy levels are low, your body is in catabolic status. Meaning it thinks it’s in starvation mode. If you are in this status once every day, or more than once a day your body starts to store all the fat it can, making it impossible for weight loss! If you’re familiar with this, you may even be having a hard time building muscle. Yes, this is because your body is utilizing the proteins as an energy source because that’s its last option!
>>Eating every hour and half like I show laid out in the picture, allows my metabolism to be turned on all the time. I’m burning the energy I’m eating and constantly keeping my system active.
So if you’re someone whose been trying to lose weight, going to the gym every day, maybe twice a day, and eating 1000-1200 calories but not seeing any weight loss, maybe even weight gain, that’s because you’re not eating enough! If you’re on a workout routine and you’re highly active, eat AT LEAST every two hours.
FUEL YOU’RE BODY