5 Tips for Breaking Through Your Weight Loss Plateau

PLATEAUS, how I despise you!

I'm watching my portions, making healthy choices, working out HARD everyday and then BOOM in my face the scale refuses to move! The thought crosses your mind, "have I hit a plateau? What am I doing wrong? What is wrong with me!? Maybe I have a thryoid issue, or maybe I am allergic to gluten..... yeah that's got to be it, blame it on the gluten!

So don't be like this blubbering dork who jumps to conclusions (aka me!!). Instead of seeing this as a setback or a problem, assess your situation and take it on as a challenge! It is NORMAL to hit a snag in your fitness journey, but DO NOT let this set you back or derail you. I always tell my challengers, "It doesn't matter if you fall off track, it matters how long it takes you to BUCK UP and get back on the train." << CHEESY? Yes. Completely RIGHT? Yes.

So don't cry and whine about how its not working while you shove pizza, cookies, and wine down your throat (I can neither confirm or deny that I have done this more than once.). INSTEAD be strong and start getting back on the weight-loss and healthy train, WOOT WOOT!!

Here are five important things to know about hydration, exercise, and BUSTING through that plateau:

1. Zigzag your daily calorie intake.

In theory, you've got to eat less to lose more, right? But this isn't always the case, and well it isn't always easy! 

TIP from Justine Holberg at Beachbody -- "Here's one way to do it: If your average daily intake is 1,400 calories, try dropping to 1,200 one day, going up to 1,800 the next day, and then dropping back to 1,400. The idea is to keep your metabolism guessing! There's no magic number that works for everyone, so you'll have to experiment until you find the right calorie levels for you."

According to Beachbody Director of Results Steve Edwards, what happens when you zigzag is that you force your body to choose how many calories it needs to recover from the rigors of your exercise program. "Most people who hit a plateau are UNDEREATING."

OMG is this real life? You can eat TOO LITTLE? Yes. 

"If you are indeed undereating, adding calories for a few days, then lowering them again, will help you force your body into a hormonal response that will not only help you break out of a plateau, but—as you learn to recognize the signals—will teach you how much food you should be eating."

This is why I LOVE the 21 Day Fix portion control containers. You do not focus in on eating an EXACT calorie count, you are focusing on the PORTIONS for your weight loss bracket. So one day I could eat 1200 calories and the next eat 1500 and I would not even realize it! Each day I am still eating healthy, and still following the portions but it all adds up a little different.

2. Switch up your exercise routine.

If you do the same workout each day, WAIT do you?? My a.d.h.d. brain is IMPRESSED. If you are doing the same routine every single day, eventually it can start to become less challenging for you, and (the worst part) less effective. You NEED to push yourself to new levels, set weekly goals to challenge your strength, flexibility, or exhaustion. YOU WILL SEE A SHIFT.

Here are some ways you can challenge your body:
>> SWAP your jog for a bike ride; you will be using some different muscles and challenging your body in a different way!
>> ADD weights with your cardio routine. OH BOY, let me tell you right now these will really challenge you. (21 Day Fix or P90X3 can help you do this.)
>> HIIT -- add high intensity interval training to the mix to really make you SWEAT BABY. (INSANITY MAX 30® will surely help you sweat)
>> DROP to the floor for 20 push-ups right now! :) just kidding, no really why are you not doing push ups right now I can see you!

The idea is to try something DIFFERENT, step outside your box and go to new levels. According to Edwards, "The better you get at something, the easier it becomes. That's why we're always telling you to add more weight as you get stronger, and to move faster and jump higher as our programs progress. But it's also why all of our programs have phases of training. As your body adapts to stimulus, you need to change that stimulus in order to keep results happening." 

It does not get easier, you get stronger.

3. Eat some almonds.

Almonds are a great snack, would you agree? Guess what? There is actually research that indicates that they can help you burn fat! NOBODY told me that! 

That's because they contain fiber and fatty acids—the good kind of fat that helps you lose weight. So next time you grab a snack, try a small handful of almonds, or as Edwards says, "Any nut, really. While almonds are one of the better nuts, all of them have a similar nutritional profile and make excellent snacks. That research probably would have turned out similarly if they'd used walnuts or filberts or whatever."

4. Get more sleep.

I may be contradicting myself in #2, but sometimes your workouts are pushing your body a little too hard. LISTEN TO YOUR BODY! Training too hard is one of the quickest ways to hit a weight loss plateau, because an over-trained body holds on to weight as if it were starving to death. Test this theory out by sleeping more and see if that helps your body recover. The reason is that your body recovers much more quickly from exercise while it's asleep, and if you're burning the midnight oil while trying to do INSANITY, you could easily plateau from lack of recovery time. BOOM, now that is balance. 

"There's a good reason why five-time Tour de France winner Eddy Merckx said, 'The Tour is won in bed,'" says Edwards. "Your body's recovery response during deep sleep is only rivaled by performance-enhancing drugs. When you're on the borderline of overtraining, getting more sleep is the first thing anyone should try."

5. Relax.

Stress is a killer of dreams and joy. The end. I am just kidding, but really stress will steal your joy from everything in life. Coming from a stressor herself, I KNOW how much stress can affect your health and fitness. 

One of the big things besides diet and exercise that can put you at a plateau is your stress levels. When you're stressed, your body sends out higher levels of the hormone cortisol that, as stated in number 4, can encourage your body to hang on to fat.  WHO WANTS THAT? Not I, not I! "Cortisol is actually a performance-enhancing hormone," says Edwards. "But it's gotten a bad rap because we've begun living our lives at too high a volume. Cortisol is released at times when the body is in an emergency state. It increases performance, but only over a short period of time. When cortisol is released and forced into action at regular intervals, it causes your body to wear down and switch to more drastic means of survival, like holding on to excess amounts of body fat. Your life shouldn't feel like one big emergency."

We get stressed for many reasons, most of which are connected to the environment and community around us. Alone time is a great way to disconnect from the go-go-go and reconnect to your "chill place." If you are hyper active and JUST CANNOT STOP,  force yourself to! Your body needs that time to just relax, and let go! Try yoga, meditation, reading a calming book, napping, or just go sit in a park and smell the fresh air! There's something SO special about the mind/body experience of yoga that forces a relaxed state even from the most stressed of us.

If you feel you need help figuring this all out, reach out to me to create a relationship so we can discuss YOUR journey.  OR if you just need that community of like minded people, I am here! I would love to connect you with an amazing program that can compliment your life and help you achieve you goals. 

Credit and appreciation for the ideas to Justine Holberg http://www.teambeachbody.com/get-fit/fitness-tip/-/ftip/140026045/all/0/5

PiYo: Low Impact High Intensity

WOW I love TRANSFORMATION THURSDAY  did I just make that up??  

I love connecting with people who are on a path to change their life for the better.... whether you have 30 lbs to lose, the last 5lbs or 100+, this community supports you through every peak and valley of the journey. Allie has made feeling amazing in her skin a priority for the past two months, and with the help of her fellow challengers and coach, she is there! There is no DOUBT in my mind that these programs work, YOU just have to put in the work 
 

Check out Allie's Story here:
"I never EVER thought that I'd be posting that before picture on here, simply because, well, it's embarrassing. You all have seen my 55 lb transformation when I was 16, and you all probably thought I was a fitness obsessed health freak, but guess what? I'm HUMAN! I lose track of what matters most sometimes, I make mistakes, I fall off track, and over the past year I've gained 15 pounds.

I WON'T blame it on stress, and I WON'T blame it on the partying. The only person to blame was myself. My health and my fitness are the only things I can truly control. In the first picture, I was uncomfortable in my own skin.. Now, I can finally live in it again! I'm not anywhere close to done, and I never will be, but I WILL keep striving for happiness and comfort.

I owe my coach and my fellow teammates & challengers for keeping me motivated. It's so easy to fall off the bandwagon from time to time, but my girls helped me through, just as I've helped them!"

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
This is a two month PiYo, clean eating, and Shakeology transformation & you're in luck, because Beachbody is running a NOVEMBER ONLY PiYo special! Comment below if you'd like to know how to get started with your own challenge pack!

Other AMAZING transformations:

xoxo,

7 Day Free Clean and Lean Challenge

Need a jump start into health?

Hey there!!

Please feel free to email me at heallydias@gmail.com
<-<-<-<-<-<-< or fill out this link >->->->->->->->->
http://bit.ly/1xoeBrf and let me know a little about you!

I host a FREE 7 day Clean & Lean Kickstart Challenge starting every month! The NEXT challenge starts this upcoming Monday October 13th. You will get a sneak peek look into my wellness community and learn how to incorporate clean eating into your life. 

I will provide for you nutrition tips and tricks, shopping lists, resources, and recipes, as well as support throughout the 7 day challenge. So email me or leave your email below!!! 

I'd love to welcome you into my wellness community and help you find a plan that will help you get on track to leading a happier healthier live. 

If you are passionate about health, fitness, and helping others. Visit this link and ask me about my monthly coach trainings. I would love to help you start spreading the love of health and wellness
http://bit.ly/ZSQvqE

I hope to hear from you soon, I look forward to getting you started right into a healthy lifestyle!

xoxo,

Its PUMPKIN time :D

FINALLY FALL!

photo credit: https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvxNb3j5cNFof7T28nGiWwy3NHrIlMd-vxm4GjpE-uj70h7kSYucPCSnpkyoNrMvOP_AFRDZTIJ_rix3zFwa8sbRXvu1Ucrj_B3oUp75twGxIF_VS0pvKG_xZS1SPzBsU_ryScrvA39fox/s400/pumpkinseeds.jpg

YAY its finally PUMPKIN TIME  

My favorite part of fall is spending an afternoon at the pumpkin patch to find YOUR perfect match in a pumpkin  

I usually like the tall and slender pumpkins personally hahahha.... THEN the next best thing is roasting the Pumpkin Seeds.

I like to do 3 kinds of flavors:
1. Spicy - paprika, cajun spices, sea salt, worcestershire sauce and coconut oil!
2. Sweet - cinnamon, coconut oil, and sea salt
3. Classic - Just a sprinkle of sea salt and coconut oil

Don't over think it!! Pumpkin seeds are FUN and easy to make, the recipes don't have to be crazy :D
What is your favorite way to eat Pumpkin Seeds?

photo credit http://positivemed.com/wp-content/uploads/2012/11/Roasted-Pumpkin-Seeds.jpg

xoxo,

Fit for Fall Challenge LAUNCH

a little sneak peak of our preweek FABULOUS October Challenge Free and Fit for Fall Group!!!  I am so excited for our challengers to change their lives

If any of my friends need extra accountability for a Beachbody program they are doing, please reach out to me! The Challenge runs from October 1-26th and will provide daily motivation and accountability.... message me! 

I cannot let you see it all >>>>>>>>>>>>>>> only for my trusted and KICKASS challengers 

FUN FACT: my favorite part of being a coach is probably designing the visuals for my groups 

PS shout out to Jennifer Mirabile's team Free and Fit!! I love your team name so much that I made it our October challenge name in your honor 

Honest Review of PB2

PEANUT BUTTER CRACK. 

So you may not know it, because I hide it from the world, but I am a PEANUT BUTTER FREAK!! I never used to have this obsession, this is a recent discovery. BUT I simply cannot make throughout the week without eating an entire jar of Unsalted Creamy Organic Peanut Butter.... and that runs $5 a POP at Trader Joe's!! I guess that is a less expensive addiction than REAL CRACK :D

I add peanut butter to my morning Shakeology, on an apple, on a piece of ezekiel toast, shoot I add it to my greek yogurt bowls!! :D I LOVE IT! and I usually get in trouble for finishing the whole jar too fast :P



Ok so when I heard about PB2 I was pleasantly surprised to find out that there was an option for PB that could cut the calories and natural fat by A LOT! So I did a little digging..... From the product website:

"We call it peanut butter’s second generation because it’s unlike any peanut butter you’ve ever experienced. Through a unique process that doesn’t involve the use of any chemicals and doesn’t alter nature’s intended balance found within the peanut, we remove over 85% of the fat from premium quality peanuts. Essentially, the oil is squeezed out of roasted peanuts and what remains is our famous powdered peanut butter – all natural with no artificial sweeteners or preservatives. When you mix water or a favorite drink with PB2 you get the same consistency as full-fat peanut butter, with all the roasted peanut flavor, but 85% less fat calories." CHECK OUT THEIR SITE HERE

So with this information I looked online for some more reviews, to find that most were positive!! So then naturally I looked for a good deal :D

it is AMAZING! I found a sweet deal through #groupon for 12 of these bad boys yes I go through PB that fast. 

What's so great about PB2?
➰ 85% less calories than traditional PB
➰ preservative free
➰ no artificial sweeteners
➰ no saturated fat
➰ all natural

I love to put this in my morning Shakeology because it really spices things up without packing on the calories and fat :D don't get my wrong, our bodies need natural fats to fuel us! BUT I pump through far too much peanut butter so this is a great option for me :D 

I have to say that this type of Peanut Butter is best when added to something because it comes in powder form. To my surprise the consistency of the PB with just water came out surprisingly close to natural Peanut Butter and the TASTE is SPOT ON!! But I still prefer to add it to my smoothies, oatmeal, homemade protein bars, Greek Yogurt and fruit bowls, etc.

Want to try it and see if this is something that you would like? 

I will be giving away PB2 to anyone who signs up for my upcoming challenge group, "BeYOUtiful"!! Sign ups are open now but SPACE IS LIMITED. 

What is a challenge group? A place that you can achieve your goals with other people who are striving to do the same, a place of support, accountability, and AMMO for your health and fitness journey.

 

Email me at heallydias@gmail.com for the deets!! I would love to help you feel beYOUtiful in your skin <3

xoxo,

Think about it Tuesday: AGUA

Have you ever wondered WHY things are good for you? WHY you should eat X over Y? Why water is so important, or what the difference is between saturated fat and trans fat?

INTRODUCING

THINK ABOUT IT TUESDAYS!

Today is all about AGUA Many times when you think you are hungry, your body is really just dehydrated!! So why does this happen?? What makes water so important to weight loss, body function, energy, etc?

So your healthy success tip for today is to - drink half your weight in ounces of water per day! Make sure when your hunger comes to attack, that you drink a big glass of water first to make sure you are actually hungry.

But why drink more water? Will it really help me lose weight, cleanse, or be healthier? All I am asking is for you to put down that DIET COKE and read on for just 5 minutes, PLEASE <3

Here are 10 reasons why you should 

drink more water each day:

1. Perfect For Weight Loss - water has no fat, no calories, no carbs, no sugar and can help act as an appetitie suppressant

2. Keeps Your Heart Healthy - if you drink adequate water each day, studies have shown that it will decrease your chance of a heart attack

3. Keeps You Energized - being dehydrated can zap you of your energy and make you feel tired

4. Natural Headache Cure - some headaches are caused by lack of water; drink more to prevent and treat headaches

5. Healthier Skin - many celebrities swear that one of their best beauty secrets is drinking a lot of
water each day for clear and glowing skin

6. Cleansing Effects - water is used by the body to flush our toxins and waste

7. Be More Productive - water helps your body perform at it's best, including during exercise. Dehydration makes it hard to be as productive and active as you can be

8. Digestion - not only does water help organs to absorb nutrients better, it can also help with stomach acid problems

9. Helps prevent/treat constipation - sufficient hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don't get enough fluid, the colon pulls water from stools to maintain hydration -- and the result is constipation.... YAY TO POOPING! ;)

10. Protects and cushions your vital organs, including your heart.

10 Ways to drink more water:

1. Use a straw
2. Buy a pretty water bottle
3. Set an alarm every hour
4. Spice it up with fruit
5. Drink 1 glass before every meal
6. Every time you go to the bathroom drink 1 cup
7. Drink 2 cups right before bed
8. Compete with a friend
9. Buy a 64 oz bottle and finish it during your work day
10. For every non-water beverage drink 2 cups

So the real question is:

Are you drinking enough water?

Have a question about health and fitness that you want answered? Lets learn about it together!! I don't claim to know everything, but you can learn a lot by doing a little research :D Post in the comments below or EMAIL ME with your question.


xoxo,

Easy as sweet potato pie!

So I have come to find over the years that I am an INSTANT GRATIFICATION kind of person. I LOVE to have immediate results and immediate change when I do something. This is exactly where my issues with my body and eating have stemmed from. When I was bigger, instead of making life long changes that would help me not only lose weight but get healthy... INSTEAD I dyed my hair, went shopping, tried a different style of makeup, all of these things were coping mechanisms to help me burry my issues with my body. 

LONG story short, I also HATE waiting for my food to cook, or bake, or WHATEVER. I want to eat when I am hungry. hahahah SO I need recipes that are quick and easy or else I will be very grumpy :D 

BOOM!!!! Sweet and Spicy Baked Yams

Though these are not quite INSTANT because you do have to wait for them to bake.... I didnt have to do much, and I like that, I like it a lot :P 

So here is how I made this magic!

Thing you will need:

- 1 sweet potato or yam 

- Cayenne pepper

- Cinnamon 

- Curry powder

- Coconut Oil

- a pan, a knife, and an oven ;) 

Steps:

1. Preheat oven to 350 degrees, I had to do 400 degrees F because I think our oven is a little off!

2. Dice the yam into small pieces, since I am impatient I like to make smaller pieces so they will cook through faster!

3. Take 1 tsp. of Coconut Oil and rub into bottom of your pan

4. Place yams in the pan and sprinkle the 3 seasonings over the top, SHAKE IT AND BAKE IT!

5. Place the yams in the oven for approximately 30-40 minutes or until tender, use a fork to test out a larger piece. 

VOILA a DELICIOUS side dish to add to dinner. It will taste AMAZING and not take you any time <3 

ALSO fun fact of the day: If you are trying to lose weight and cut back on carbs, sweet potatoes and potatoes are (in my opinion) a GREAT way to get complex carbohydrates without all the processed CRAP that you'll find in other products. Remember when you eat clean you are eating things that don't come from a bag or box, that are fresh, and as little ingredients as possible!! I do my best to eat a Paleo Vegetarian diet because honestly just FEEL better, less bloated, and clean <3 

Try this recipe out, and please leave feedback for what you think!

xoxo,

5 lbs. - 3 days - challenge accepted!

You can CHANGE your body in just 3 days, NO LIES!

I have not been very consistent with my workouts since I got back from VEGAS but what I HAVE done is lost 5 lbs. and 2 inches since MONDAY!!! WHAAAAAATTTT yeah thats right people.

Physically I did not see much of a change, I didn't miraculously get ABS, and I didnt think I could have even lost this much weight, but the scale does not lie!

REMEMBER I am a work in progress..... please only positive comments.

Those 5lbs. may be mostly waste and water weight, but HEY that is all the NASTY my body has been holding on to, and now it is GONE.

I feel really refreshed, clean, and lean! I can see myself doing this 3 day cleanse at least quarterly throughout the year. It helps getting past plateaus, and pushing you harder in your nutrition.

It was easy to follow, I was hungry but only during my 6 hour bartending shifts, but other than that I felt REVIVED!

AND it is available to you! Have you ever done a cleanse to drop a few lbs. quickly?

So how do you even know that you need or want a cleanse??

If any of these are you, it might be time to FLUSH the toxins out and get rid of all the NASTY your body has been holding on to. 

What is the 3 Day Refresh?

In just three short days, Beachbody’s 3-Day Refresh is engineered to clean your body quickly while keeping you full, and giving you more energy than you’ve ever had before! Unlike any other “cleanse” you may have tried, 3 Day Refresh was created to make your body full so that you can easily go about your day, and even get your workouts in! I did PiYo everyday on the cleanse and felt AMAZING.

With three day refresh, you can expect to see a flatter belly, reduce your cravings for carbs, sugars, chocolates, and your clothes will fit better. This is perfect when you are heading on vacation and want to look your best a few days before hitting the beach for BUNS OUT SUNS OUT!!! I can say that my stomach has NEVER been flatter and leaner <3

What Does 3 Day Refresh Include?

Shakeology for Breakfast (3 packets)
Shakeology will be your main source of incredible nutrition. Packed with supergreens and superfruits, Shakeology will make you feel amazing right when you wake up! Many of your bodies vital organs have been deprived of key vitramins, amino acids, pro and pre biotics for years. Shakeology will restore your body quickly to it’s ultimate state. 30 Day Supply of Shakeology- you pick the flavor you want of this incredible super drink. It will ensure you keep the weight off, and clinically proven to help you lose even more weight!

Vanilla Fresh Shakes for Lunch and Dinner (6 Packets)
20 grams of plant based protein is packed into this delicious shake, as well as 22 essential vitamins, minerals, and more. These shakes will curb your apetite further and ensure you get all the muscle building protein you need.

Daily Fiber Sweep (3 Packets)
An important part of the 3 Day Refresh is to clean your stomach of all the “junk” that has been deposited in their. The 3 Day Refresh Fiber Sweet uses a combination of whole ground flax, chia, and psyllium seed husks to gently clean your stomach, restoring it to it’s natural state.

Program Guide 

This comprehensive guide walks customers through how this program works, what to expect, and how to prepare a shopping list, as well as their body, for the 3-Day Refresh. It also contains a menu planner with numerous easy-to-make, nutritious, and delicious meals, a list of fruit and veggie options, guilt-free flavorings, and recipes for fresh-pressed juices.

3 Day Refresh is NOT a liquid cleanse or fast! You’ll be pairing the Vanilla Fresh and breakfast Shakeology drinks with actual whole foods which in my HONEST opinion is a very, very good thing, because I love food <3 

How much does 3 Day Refresh Cost?

3 Day Refresh Complete Kit costs $69.95 - CLICK HERE TO GET YOURS

3 Day Refresh Kit WITHOUT Shakeology costs $59.95 - CLICK HERE TO GET YOURS

3 Day Refresh Challenge Pack costs $140 - CLICK HERE TO GET YOURS

Out of all 3 options, I would most strongly recommend the 3 Day Refresh Challenge Pack. You’ll get the added benefit of a free trial Club membership where you can have a customized meal plan laid out for you 30 days. You can also print out grocery lists to make meal planning that much easier.

Shakeology is a part of the required breakfast for all 3 days so do not choose the 3 Day Refresh Kit without it unless you have a supply already on hand. FYI: Vegan Shakeology is recommended as part of the 3 Day Refresh as vegan sources of protein are easier to digest.

Pour some Shakeology on me!

If you are ready to change your body, restart your journey, need a REBOOT after an amazing vacation, or just need TO START, contact me TODAY so that I can help you. I would love to guide you to a whole new you! 

xoxo,

PiYo: Calling all yoga rebels!

So getting back into the swing of things has been ROUGH! A week in vegas will do that to you.....

So to clean out the FroYo, pizza, nachos, more nachos, taco salads, and of course a beautiful chocolate on chocolate on chocolate cupcake..... wow that was delish but coming home monday I was ready for some REFOCUS.

I jumped into the 3 Day Refresh (brand new cleanse!!) and I am finishing up day 3 today :D results and details to come <3

RESULTS AND DETAILS TO COME!

AND I started a new pilates~yoga fusion program called PiYo. Today's workout was SWEAT, and boy did I!! No weights, low impact, HIGH intensity. I cannot wait to see my LONG LEAN MUSCLES <3

It has only been a recent discovery of mine that I NEED more stretching and strengthening. I have this faulty notion that to lose weight and get fit is all about cardio and weights.... YES this is true, both exercises can do WONDERS for your body. BUT you need to incorporate stretching!! With my body type, I easily BULK up and have to be careful with what programs I choose and how I utilize them. Incorporating yoga into my daily schedule has been PERFECT to lean out my muscles while building strength. BUT I do have to say with my CRAZY personality, yoga can be bit of a bore at first! VOILA! PiYo comes in to my life and I am READY to embrace it :D 

You may ask, "Heally, why is Beachbody always coming out with new programs. Which one is a good fit for me?" WELL the way I see it is we all have different bodies, different mind sets, different GOALS, not one workout will please us all. Beachbody has made it their goal to have a catalog of programs so that ANYONE can get fit, that is a beautiful thing <3 My JOB as a coach is to help you find your SOULMATE workout and help you fall in love with health and fitness, or at least enough to get you off your BUM! <3



I was fortunate enough to become a certified PiYo instructor last week while in Vegas! I loved learning every move that is going to STRENGTHEN, LENGTHEN, AND STRETCH my body. This is my team and I getting ready for an entire day filled with PiYo! This program is for EVERYONE! From the fittest athlete to the beginner that is too afraid to even push PLAY!

Is PiYo meant for me?

PiYo is meant for the person who wants to increase flexibility, balance, get longer looking muscles, and wants to treat their body a little better. For all of you shorties out there, no your legs will not grow longer... BUT they will look lean and BEAUTIFUL! ;) This is a challenge for your body that also incorporates healing and strength building all in one SWEATY workout.

The key here is:  LOW Impact & HIGH Intensity Movement - lots of sweat :D

Pilates + Yoga + faster paced + athletic training + fun music = PiYo 

Pilates: an exercise method based on styles of yoga, gymnastics, calisthenics and dance (think modern). Joseph Pilates, the founder, designed pilates for rehabilitation purposes during WWI, however now there are VERY many styles of pilates.
> Benefits: Improves muscle coordination, balance, and posture. Develops a stronger core (think nice flat abs and strong lower backs), increases strength, and flexibility. To be honest it reminds me of a Core Power Yoga class -- super charged but modifiable.

Yoga: Traced back to India some 5,000 years ago for meditative, prayer, healing and restoring energy purposes. While its evolved over the years, yoga has had a strong presence in the fitness and religious capitals.
> Benefits: Reduces stress, restores energy, increases flexibility and breath, releases toxins, improves balance and posture, connects the mind in body through breath.

REAL RESULTS

“The first thing I would say about PiYo is, don’t be fooled by the name. It’s not Pilates and Yoga. Yes, you’ll get the core strength and flexibility benefits of yoga and pilates, but you’ll also get cardio and strength training. So you’ll burn fat and build lean muscle all over your body while you become more flexible.” — with Patrick Riehlman.

One of my FAVORITE classes of the program thus far has to be Drench (45 mins): This workout not only leaves you drenched, but your metabolism will have been kick-started to ensure you scorch away fat!

What is PiYo? 

Carve an intensely defined physique-without jumps, without weights, and without joint strain. Using body weight, PiYos uses low-impact, high-intensity movements inspired by Pilates and yoga. The result? Long, lean, muscles, a high, firm booty, and tight, flat, sexy abs. PiYo will work every single muscle to stabilize, stretch, and strengthen every inch of a body. And since Chalene Johnson cranked up the speed and the fun, crazy calories will be burned too!

Your PiYo program includes:

8 WORKOUTS (ranging between 25-45 minutes 6x a week)

• Align: The Fundamentals (40 min.): This workout breaks down the most important and effective moves in the program to help you perfect your form and get the best results possible.
• Define: Lower Body (25 min.): Get your sleekest and leanest legs ever as you lengthen and strengthen your entire lower body—from your glutes and hamstrings to your calves.
• Define: Upper Body (35 min.): Use this incredibly effective workout to start chiseling away at your upper body to help shape your arms, carve out your triceps, and define sexy shoulders.
• Sweat (35 min.): 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.
• Core (30 min.): This ab-centric workout hits your powerhouse from every angle to build a strong core, flat, sculpted abs and obliques, as well as a strong and sexy back.
• Strength Intervals (25 min.): Twenty-five minutes is all you need of this nonstop body-carving, calorie-incinerating workout that uses no weights, no equipment, and gives you no bulk!
• Drench (45 min.): This endurance workout maximizes fat burning while it works every muscle in your body. It will not only leave you drenched—it will kick-start your metabolism as you scorch away the fat.
• Sculpt (30 min.): This workout uses varying tempos to keep your muscles under tension for different periods of time. This generates muscular endurance and metabolic changes that will totally transform your figure.

TOOLS FOR SUCCESS

• Quick Start Guide. Everything you need to know to get started including valuable insider tips to get your best results possible! 
• PiYo 60-Day Workout Calendar to make sure you're progressing each week as you build up your strength, flexibility, and stamina.

PLUS, 4 FREE GIFTS (when you order through a coach like me =) ) 

• Get Lean Eating Plan. A simplified approach to clean and lean eating designed to fit your lifestyle and your taste buds! Learn how to eat a variety of delicious, nutritious foods that keep you properly fueled, satiated, and nourished—and help you define your best body 
• Buns (25 min.): Focused on the glutes, this workout is designed to lift, redefine, and tighten the entire backside of your body for the perfect tight and round butt.
• Tape Measure. Track your progress as you melt the fat away faster than you ever imagined.

Pricing Details:

Challenge Pack:$140

•  Nine 30-minutes fitness PIYO DVDS, Nutrition Guide and Fitness Guide
•  Month Supply of Shakeology! Your favorite flavor(s) delivered on Home Direct
•  30-Day FREE trial membership to the Team Beachbody Club
• ME as your coach!
• Support and accountability group, FREE, to help get you to your goals!

I am starting a Support Group for PiYo starting in July, NOW is the time to reach out and make change. Because it is BRAND NEW, PiYo is basically FREE. DO IT

CLICK HERE for the PiYo Challenge Pack

Not ready yet? That is okay!
CLICK HERE for a FREE Team Beachbody Membership and for me to be your coach! I will get to know you better, listen to your struggles and goals and together we will help you make appropriate changes in your life!

To find me on Facebook and see if I'm the right coach for you, please don't hesitate -- send me a friend request and let me know who you are!

xoxo,

PS: A MESSAGE FROM THE CREATOR ChaLEAN Johnson-

“I created PiYo to meet a need… my own need! I was falling apart, literally! Injury after injury, I thought my body was starting to break down. I felt uncomfortable in most yoga classes because I wanted to move more and the music left me uninspired. I often was the least flexible and I found myself wanting big sweat, dynamic movement. I loved the long flexible lines from Pilates, but the grace and small controlled movements left me longing for more. I needed flexibility and even on the days I was doing yoga or pilates I felt like I had to do an extra cardio or strength workout. I was frustrated but I knew I needed flexibility and better core strength. I needed a solution.

My body was falling apart and I attributed it to “part of getting old” until my doctor explained to me that it wasn’t my chronological age that was causing me an endless list of injuries, but rather my physical age. I had neglected to care for myself. My lack of flexibility and years of intense cardio, impact and over-training were breaking me down. I needed a workout that would transform my body from the inside out, give me strength and restore my joints. I wanted workout that gave me flexibility, strength and cardio without destroying my joints. I wanted change. I needed a solution. I wanted music and movement that made me feel like a powerful, flexible athlete. I didn’t just want to look good, I wanted to just feel better when I got out of bed in the morning.

If you’ve taken a PiYo class from one of the thousands of health clubs across the globe that offers this unique workout… you have experienced just a sliver of a sliver of what the PiYo home workout has to offer. Get ready for a game change. This program is about transformation from the inside out!” – Chalene Johnson

21 Day Fix - LAST CALL 21 Day Fix Challenge Group!

With all the buzz surrounding the 21 day fix things have been a little PSYCHOTIC! The launch was bigger than any other product to DATE, their week projection sold in 8 hours!! Let's just say they passed their first week's projected sales in 8 hours... DID you catch that, 8 HOURS HOLY CANOLI! I did anticipate a HUGE sell out but nothing like this. 

So what's all the hype about, why is everyone going all coo coo for the FIX??  Well, this program is UNLIKE anything else on the market. It's a Beachbody exclusive PORTION control system that enables you to take the guess work out of nutrition.  No more counting calories, thank the lord, OR weighing food << never even tried, or guestimating (guilty as charged!!). If it fits in the container you can eat it, if it doesn't save it for tomorrow! Just determine what your needs are with the nutrition guide and create your color code combination! It really is just that SIMPLE… 

I don't know about you but portion control is definitely a issue for me, and looking at these containers I think I have a HUGE issue. My first week of trying the program I failed because of my own stubbornness. I DEMANDED and legitimized changing this RESULTS proven program by saying that I "deserved" more veggies and fruits. The thing here is, I am more than welcome to eat WHATEVER the hell I want. BUT will that nutrition plan get me to me goals, make me happy, keep me healthy, give me energy? NO. The definition of insanity is doing the same thing over and over again expecting different results. We need to come to reality and out of denial and take ACTION to change our lives. 


In addition to a revolutionary meal planning system this program also comes with 7 AMAZING 30 minute workouts that will work every INCH of your body!

• Dirty 30 workout
• Total Body Cardio Fix
• Upper Fix
• Lower Fix
• Pilates Fix
• Cardio Fix
• Yoga Fix
• Plyo Fix** (Available when  you purchase through me, or your Team Beachbody Coach)

*21 Day Fix Sale ENDS 2/28/14*

Get your 21 Day Fix HERE!

There you will see THE 21 DAY FIX challenge pack, this is where you select which one you want, and also which flavor(s) of Shakeology you want as well. Keep in mind that when you get the challenge pack you get FREE shipping (that saves you $10-15 right there) but you also get a free 30 day club trial membership (extra meal planner, grocery list and totally customizable another $15 value)... OH and if you EVER decide you want to coach for business or discount (or both) Beachbody actually waives the initial sign up fee (normally $40) when you get a Challenge Pack (CP). Just keep that in mind! ;-) ya never know what can happen when you start seeing results (which you will) and you want to start SPREADING THE FITNESS LOVE! 

*SIDE NOTE: I LOVE the chocolate bulk bag forever and always, however I totally recommend checking out the flavor combo packets (Vanilla, Chocolate, and Strawberry) so you can try different recipes and keep it fun and interesting! You can always change, modify or cancel your order without any hassle (just let me know so I can help you). 

Not only that, but I want to get to know your GOALS so don't forget to fill out my form here on my blog so we can start working towards YOUR goals! It is under the tab 

JOIN THE BOMBSHELL CHALLENGE

These are real people, that live BUSY real lives, and don't have time to mess around. They want results fast, BUT they put the hard work in to get there. This whole program was designed by a busy working mommy AND national bikini competitor who is a product of her product! The best part is this program can be done over and over, meaning it's not so extreme that you can't do it year round. Which is definitely something I have been looking for in a program! (CLICK here to get ALL the program details). 


****I'm doing my LAST call for The 21 Day Fix for this month-- what I believe will be our BEST SALE OF THE YEAR is happening now and ends on SUNDAY, yes they extended the sale FOR YOU! And for the price of what Shakeology normally costs ALONE, you get the program WITH IT. Seriously, if you pass up a deal like this, you're going to say in a few weeks, "WTF MATE…." 

I am currently on Day 6 of my 21 day challenge and I am LOVING IT. I am feeling the burn in my workouts and the portion control is flattening that belly of mine helping me reach my goals!! I cannot wait to see where I will be at the end of my 21 days <3 Join me on my transformation into a happier and healthier me!

xoxo,
Heally

1. How much will the 21 Day Fix Cost? The 21 Day Fix will start out at $58.85 for the Base Kit, and the Challenge Pack will only be $140!! That’s like paying $10 for the 21 Day Fix Base Kit when you buy Shakeology. Apply below to get in my test group, the challenge pack will go up to $160 after February 28, 2014. UPDATE: the challenge pack promotional offer was extended through Sunday March 2, 2014 9PM PST. (see the complete pricing breakdown below)

2. What is included? In the Basic 21 Day Fix: You will receive 7 workouts on 2 DVDs Dirty 30 workout, Total Body Cardio Fix, Upper Fix, Lower Fix, Pilates Fix, Cardio Fix, Yoga Fix. Plus the nutrition guide with 7 containers that are essential to following the plan. You will also get a workout calendar, 3 day Quick Fix that Autumn uses for photo shoots, an eating plan, and 24/7 Online support, and a shaker cup.

3. What does the nutrition plan look like? The nutrition plan was one of the easiest things I have ever seen. No food is off limits because everything was in moderation. SO if you already eat clean and healthy you just use the same foods and portion them according to your plan. The food was easy to shop for, prep, and eat and you are allowed Shakeology. When you order the 21 Day Fix, you receive portioned food storage containers that are measured out for the perfect portion. You don’t have to count calories, macros, or anything. It’s planned out all by containers. The containers are easy to carry with you, and they are microwave and dishwasher safe!

4. Can I modify meal plans for my needs (vegan, vegetarian, breast feeding, etc)? Yes, yes, and yes. The meal plan can be adapted to meet your needs, and there are directions on how to do so included with the materials you’ll receive when you order the 21 Day Fix.

5. Can I have a cheat meal? You just don’t want to stuff your face. You can have a treat a few times week, and she does break down how to include for something like pizza or lasagna.

6. What results can I expect? People generally lose 10-15lbs!! It isn't a starvation or quick fix type of program either. You can lose 10-15lbs and keep it off when you practice the healthy habits you learn in those 21 days.

7. What are the workouts like? They are 30 minutes long and vary daily. Autumn Calabrese is the trainer, and the set is very light and fun. Each workout is intense and necessary to your results. Two of the things I love about the 21 Day Fix is 

1. Autumn is a stickler for proper form to help you get the most out of every move and not risk an injury, and 
2. The modifications are awesome. She is very specific about how to modify moves, and there is a modifier in every workout. She is working too…I hate it when they are over there all perfect and barely breaking a sweat. The modifier is giving it her all, and I loved that.