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
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!
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
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
We've all been there, sick and tired of not seeing progress or change. You make endless changes just to find that nothing is happening. You are ready to throw in the towel and reach for a hamburger and fries and call it a day! Ever feel like quitting? Hell yes!! A better question is how many time a DAY do I feel like quitting. We have all been there and not wanted to continue on. Whether it is growing your own business, starting a healthy lifestyle, working on a project, etc. we have all wanted to give up and not look back. Even the most successful people have felt like giving up, and have probably done so.
BUT this journey that we call life is not the smoothest road to travel. There will be twists and turns and bumps and probably some accidents! You might have to take a detour or you hit a pothole, whatever road you are on will be hard. Does that mean that you should give up on your dreams, on yourself? NO!
Because we cannot see what is around the next curve, we often unfortunately give up. The unpredictability of life is hard but it is what makes it so exciting!! So when you feel like quitting what can you do to turn on the positivity and look fear in the eye? Here are some ways to face your fears and not give up!
- Reflect back on the reasons you started in the beginning. What was the first thing that really catapulted you towards this goal? For me it was when I looked down at the scale and I was far too close to hitting 200 lbs. I did not want to be there! I had let myself go so far that I knew I needed change. Find that spark that first created the flame of change and rekindled that fire! (so cheesy!!)
- Focus on the positive. Write down 10 reasons why you CAN do it! 10 reasons why you WILL succeed. What are you strengths that will push you forward and get you to where you want to be? My boyfriend Ryan and I are constantly uplifting ourselves and each other so that our hearts know and believe that we are "good enough," "strong enough," and "capable!"
- Move your focus to the solution rather than what is holding you back. Whatever you focus on expands right?! Put into the universe the outcome in which you desire. If you focus on your struggle that will be the biggest thing on your horizon. Mind over matter people!!
- Give yourself permission to quit..... sound weird? If you give yourself permission to quit and then think about what will happen when you do, you can focus more on why you are doing it in the first place. If you tell yourself "I can't quit" then it is almost more enticing to quit! If you do quit will you be happy though?
- The definition of insanity is doing the same thing and expecting different results. Maybe what you think is working for you is not! Maybe you need to assess your methodology, your nutrition, or workout program. Set realistic goals for yourself, something that you may have to push hard for but that you can actually achieve! Lose 20 lbs. in 1 month is HARD!!! and for many it is not realistic. But something like "fit back into my favorite jeans comfortably" that is a measurable realistic goal!
- Make a contract with yourself that you must follow. What do you intend to accomplish? How do you intend to accomplish these goals? How long will it take to accomplish your goals? What will happen if you do not accomplish the goals? Sign and date this contract and tape it to your mirror! Look at it everyday and ask yourself, "Am I doing everything I can to accomplish these goals?"
- GET REAL! Success isn't easy, were you tricked by the illusion that you can success doesn't take work? Because it does, plain and simple! If you want to quit something, then you should quit fooling yourself that success is a piece of cake!
- GET OVER IT! Once you realize that it takes more time than 3 weeks for you to see visible results you will realize that these healthy small changes that you are making MUST add up and pay off down the road. It took me 3 years to lose 30 lbs., some people can lose that much in 60 days but I quit SEVERAL times after I didn't see results after 2 weeks. I am so thankful I stuck with it though, I kept pushing play, getting my sweat on, and making healthy decisions! Now I not only have made a physical transformation but an emotional transformation and I am so HAPPY!! :)
There is no difference between successful people and non successful people, there is no secret or magic that you have to obtain! As Darren Hardy states in his personal development book The Compound Effect, "Achievement is not about luck, it is about science! You reap what you sow." When you really focus in on what you want and you make small and smart choices each day consistently, with time you will see RADICAL DIFFERENCE! Just have patience with your body, remember it took years to get to where you are, so change will not come over night.
Good Luck!! Don't quit now, not after all of your hard work!
xoxo
Heally
