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:
Everyday I center myself and bring a calm, cool, collected thought into my crazy overactive brain. This sets my intention for the day.
Do you enjoy yoga or any form of meditation? Meditation isn't for everyone, heck it took me FOREVER to learn how to sit still and clear my head!! But if you have anxiety or are prone to stress easily I highly recommend practicing yogic breathing and meditation. Beyond meditiation here are some tools that I use to stay present, happy, and stress free (at least I try to!! :)) 1>>> Amazing FREE podcast with Brendon Burchard!! Short and sweet, a wonderful way to start or end your day. Every morning when I walk my dog I listen to one or even two episodes. Try it!! "Doubt, delay, and division can be overcome by awareness. What has been preventing you from moving ahead. Have faith, take action, and become your higher self! Let's make today the day that doubt, division, and delay are handled by faith, action, and love." https://itunes.apple.com/us/podcast/charged-life-brendon-burchard/id821746377?mt=2&i=313404773 2>>> IG yoga challenges really push me to try new things, take care of my body, and meditate on my breathing so that I can rid my body and mind of anxiety.
3>>> http://zenhabits.net/happy/ << this is my go to blog and I search the archives when I need some piece of mind on a specific topic!
How do you escape your rut or hard day? How do you make sure you stay positive and happy!?
My mornings have to include the following so that I start my day right:
- Cold water splash on my face!! WAKE UP - make my bed >>>> my mama taught me that making your bed ensures that you CANNOT get back in hahah and it gets you moving. - Superfood packed morning shake - Shakeology - Personal Development while I take Maya on her morning walk --> currently reading The Magic of Thinking Big and listening to podcasts from Brendon Burchard - and I am starting to add in a morning yoga routine to get my blood pumping!
When I make sure to start my day like this, I am SO on point for the rest of my day <3. If I start my day down the wrong path, it is so troublesome to reel my way back into a successful routine!
So one morning I was up at 6am (if you know me that is EARLY!) to get Ryan out the door and I was already thinking about - when he leaves I'm going back to bed!!
BUT I decided today would be different. Threw on a jacket and decided to take Maya for an early walk and listen to a PD podcast. Doing this got my brain pumping and my blood pumping! I was up and ready GET ISH DONE!
Sometimes its just "one of them days" right??
Learning to push past whatever CRAPPY feeling you have and still go for gold is such a challenge! grrrrrr But only YOU can make positive change in your life. It is a daily struggle to get out of my own head and into my heart, but when I work form my heart and do what I am passionate about, I am in my happy place! How do you get yourself out of a rut??
Go out there and get 'em people!! Put your best foot forward and be a CHAMP when it comes to life <3
okay so this might be a weird post for some of you, especially you fellas out there... BUT this is how I'm feeling right now and I figured all other women the time of month but they also feel like crap to say least.
So to all my ladies out there who throwdown the Pamperin and have the most insane mention cramps ever this is for you!!! These for yoga poses really help stretch out your body and ease cramps.
1. Move number one is camel pose... No not camel toes. I love this move because it really stretches out the front of your abdomen and your groin.
DIRECTIONS: Kneel on the floor with the knees hips-width apart. Turn your thighs inward slightly and press your shins and feet firmly into the floor. Rest your hands on the back of your hips (place the base of your palms on the top part of your glutes and point your fingers down). Inhale, lift your chest, and press your shoulders down, towards the ribs.
Exhale, push the hips forward as you lengthen the front of the body and arch back. Keep your hands on the back of your hips or on the back of the heels. If you place your hand on the heels, press your toes into the floor to lift the heels higher. Use your hands to stabilize, push the hips forward, and lift the chest. Drop the head back, gaze upward, and breathe steadily. Stay in this pose for 30 to 60 seconds.
The beauty of this move is that it stretches the ENTIRE front side of you :D, the move opens your chest, throat, and abdomen. You will feel a deep stretch in your hip flexors, while strengthening your back muscles.
2. Move number two in the upper right corner is noose pose. This one's a little more complicated but essentially it stretches out your back, thighs, and your spine.
DIRECTIONS: Come into a full squat position with you feet together; lower your buttocks down towards your heels. If your heels don't reach the floor, place a folded blanket underneath. Inhale and swing your knees to your left as you turn your torso to the right. Exhale, reach the back of your upper left arm around the outside of your right leg and reach the left forearm in front of the legs to wrap back behind the left leg.
Take a breath in and move the right arm behind your low back to clasp the hands. Exhale. Open the chest and gaze over the right shoulder. Keep the hips squared and your knees parallel to one another facing forward. Breathe steadily for 30 to 60 seconds. Inhale, gaze back to center, and exhale to release. Switch sides.
The AMAZING benefits of this move is to aid digestions, and menstrual pain. This move stretches your thighs, groins, and spine and relieves tension in your shoulders, back and neck!
3. Move number three is a head to knee forward bend. This move really helps you calm the mind stretch the spine, shoulders and hamstrings.
DIRECTIONS: Start on the floor in a seated position with your legs extended forward. Bend the right knee outward to a 90-degree angle and press the right foot into the inner left thigh. Grab the left shin or foot, inhale, square the hips, and lengthen the torso over the straight leg.
Exhale, fold forward slowly from the groins. Extend the spine and lengthen through the chest. Allow your back to lengthen instead of round. Pull your left toes back towards you and extend through the left heel while firmly pressing the right foot into the left thigh. Press your sit bones down towards the floor. Continue to breathe steadily while gazing at the left foot. Stay in this pose for 1 to 3 minutes and then switch sides.
So HOW can this help you? It will calm your brain and relieve MILD depression <3. You can reduces your anxiety, headaches, menstrual cramps, and fatigue! This move will stretch your spine, shoulders, and groin.
4. Last move is runners lunge with a quad stretch, this feels really good on your hip flexors.
DIRECTIONS: Do this stretch for each leg!! First with your right foot forward, get into a runner lunge. Place your knee on the ground and twist open your upper body to the left. With your left hand, grab the right foot and STRETCH!!!
The benefits of this stretch is a deep hamstring opening WHILE stretching the groin. This is a multifaceted stretch and takes some practice with your balance :D
Feel better lovelies
Special thanks to http://www.active.com/a3_articles/7c1df647-25b6-4e6e-8a5c-b9b17f5bfcef/1?page=2 for relieving my cramps today <3
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
