A Day As A Health And Fitness Coach

We all have different goals, different passions in life and don't we all truly want to be doing those things we love?! I can say, for me, I am doing it right now. 

I have been blessed with a wonderful husband and 4 beautiful boys. This bring me joy and I always wanted to stay at home with my kids and be a mom and wife. I also have had quite a health journey with digestive problems and have developed a passion for healthy eating, which is ultimately what healed me from my sickness.

Fitness is something I've always loved! I have been an active person through my life and it has never stopped. I worked out with my pregnancies as well and am fitter now than before my boys.

About 6 months ago I was given the opportunity to become a Beachbody health and fitness coach and work from home to help others with what I have learned and stay home with my kids. I jumped at the chance!! I wanted to see people live a healthy life and feel their best the way that I had. I also wanted to show other moms they could do what I do, from their homes, with their family.

A typical morning for me would be:

• waking up and working out
• getting my kids off to school
• playing with my 2 year old
• checking in with my customers and fitness groups
• checking emails/responding to messages
• a blog post or making a video
• reading personal development  

Then I'm off to enjoy the rest of my day with playing, errands, school pickups etc. I couldn't ask for anything more! It makes me happy and I can't even believe it's a job. It never feels like work to me. Helping and serving others is a blessing :)

Have you thought about doing something new? Are you doing what makes you happy and are you achieving your goals? I want to invite you to see about what being a coach can do for you! I also want to invite you to think about your health and fitness, is there an area you'd like to work on but didn't know where to start? I can help you with both of these things. I have included two applications at the bottom of this, one for becoming a health coach yourself and one to be part of a fun health support group. I am part of the #1 team in all of Beachbody and I want to share all of that with you!!

Fill out my form! for coaching on the Dream Team
Fill out my form! for joining my next support group

How To Start An Exercise Program

Healthy living isn't easy. For some, it comes naturally, but for others it's tough to get started. A lot of the activities that other people just pick up without trying are either impossible or feel like death. High Intensity Interval Training? Hot yoga? Insanity? Crossfit? Even jogging? You've got to be kidding. It's not those workouts don't work. It's just that doing them when you're a beginner, can be a ticket to hating and giving up early, and feeling ashamed for ever having bothered to try. 

Before You Begin: Cut Yourself Some Slack

This may perhaps be the single most important tip to ensure your success:Approach everything you do from a place of self-compassion.

Popular weight loss stories on TV almost always start with someone "fed up" with their looks or health problems. While those things can be triggers, they're never motivators that stand the test of time. Dismiss the people who'll tell you to "just go to the gym," or "just put down the fork," or that it all boils down to "eat less and move more." Soundbites don't keep you motivated. Focusing on your clothes size, waistline, reflection in the mirror, and so on are all short-term motivators that don't adapt with you. Relying on them guarantees any stumbles you have along the way will make you feel horrible about yourself and set you back to square one. Instead, concentrate on the long term benefits. In short, make your fitness plans because you love yourself and want to be the best, most healthy possible you that you can be—whatever size or shape that involves.

Healthy Living Is a Skill You Improve At, Not a Thing You Just "Do"The next thing someone to remember is that a healthy lifestyle is a skill you work and get better at—not a thing you just get up and start doing one day. If you expect to just hop on a stationary bike, start lifting, or turn your diet upside down without challenges or setbacks, you're setting yourself up for trouble. Approach your health and fitness goals like you would any other skill that you're learning.

Most people don't expect to be able to do difficult things without training, whether it's a new job, playing the piano, or learning a language. There's no reason to expect that when it comes to exercise, diet, nutrition, or any other element of healthy living. Remember, the goal is to make positive changes that stand the test of time. Short term weight loss plans, bursts of exercise, and fad diets have been proven over and over again to be ineffective.

Find Something You Enjoy Doing, and Start From There

Getting into the right mindset is only half the battle. The rest, obviously, is actually putting your plans into motion. If you're already struggling with your weight, or if you have no idea where to start, this can be one of the biggest hurdles to get over. What kind of exercise should you do, and how much? How can you tell if it's working? How can you get the biggest bang for your diet and exercise buck, as it were? P

Frankly, the best response to all of these questions is to ignore them. If you focus on results out of the gate, or think in terms of optimal benefit instead of building habits, you're already on the wrong track. I've known people who took up running or spinning because they thought that's what they had to do. They hated it, but kept going until something happened and they missed a day. It may have been the holidays, a late meeting, or illness, but whatever it was, that was all it took to get them off the horse. Instead, seek out exercise that rewards you mentally and emotionally as well as physically. Find things you enjoy doing, at any activity level. Don't get caught up in the "all or nothing" mindset, where you think you have to buckle down and do an hour of cardio or strength training every other day for the rest of your life—start slow with something you know you can do, even if it's once a week. It's more important, especially when you're getting started, to focus on what you can do and step up from there.

Don't Do It Alone: Track Your Progress, and Get Others to Help

Finally, whatever you do, don't do it on your own. You'll have much greater success if you work out with the help or support of friends or loved ones. There's something to be said for keeping your goals private so you don't feel bad when you have setbacks (and don't have to announce your setbacks publicly), but having a support network around you is extremely beneficial. Enroll a personal cheerleading squad, whether it's online or in person, and start tracking your activities. Don't use tracking as a way to obsess over results though. 

This is where I can come alongside and help you with that much needed support!! I'd love to hear about you and your goals and struggles. Please fill out my application below and let's work together to get you started on the right path!

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My P90X3 Journey

I have been documenting my workouts with P90X3, you may have watched me! Every day I have marked off my calendar, pushed play and got it done. I have not missed one workout! It has been tough but so rewarding. I am the strongest I have ever been.

 It is a 90 day program broken into 3 blocks. Each with a specific design. There is a calendar, meal plan options and videos for the workout and to explain everything to you.I opted to use an exercise band over the door instead of a pullup bar. I was worried it wouldn't be tough enough, but let me tell you if you do it correctly, it works! There were 4 options to choose from for a plan: Classic, Lean, Mass or Doubles (two workouts a day). I chose Classic as I wanted to see what the basic program was designed to do. It has an amazing mix of cardio, plyometrics, yoga and strength. I am not a yoga lover per se, but this has tested my balance, back and core to the max!!

 I made my meal plan each week, 3 meals and 3 snacks each day as well as Shakeology every day as my post workout fuel.

 I used a variety of equipment, the bands, pushup stands and weights. It can all be done with body weight and exercise bands though. It would still be very tough, they always show modification options, which is awesome. You could be at any fitness level to start. I would consider myself advanced due to the years of working out I have under my belt, so for sure I wanted to see if this would test my body! I am really excited to say it certainly has! If you are advanced or brand new, there is a place for you in this program. I would love to share it with you. Have you been considering it but weren't sure what it would be like? I hope this gives you a glimpse into this amazing program. If you would like to do this workout with some support and guidance along the way, that's what I'm here for! You can be part of a private fitness group with me. We'll set you up with your goals and your specific needs, then go through it together. I'd love to hear about you, would you fill out this application below? Take that first step today towards good health.Fill out my form!

What is the 21 Day Fix?

What is the 21 Day Fix?

It is a brand new and amazing 21 day workout and healthy eating program! It is for any fitness level and is comprised of all the components of living healthy that you need! There are cardio, resistance and stretching workouts all only 30 minutes.

There is also a very creative and effective meal planning system. One of the biggest struggles people have is portion control. In this program there are portion controlled measuring containers so you can learn how to put your meals together! Amazing!!

It is all broken down day by day for 21 days. You can keep track of your progress. You will be feeling better and on your way to a great change for better health at the end of only 21 days!

Are you interested in making a change and starting a new fitness program? It takes 21 days to form a habit, and anyone can make a go of it for 21 days!!

Fill out this application so I can get to know you and your goals and let's get you started. It is available now, so don't wait to make a new start.

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Principles of Clean Eating

Clean Eating 101
This is such a huge passion of mine! It has literally saved my health and given me a new way to think about food and how it works in our bodies.
What does a typical day of eating look like?
7:00 meal #1 or breakfast
10:00 Meal #2 or mid morning snack
1:00 Meal #3 or lunch
4:00 Meal #4 or mid afternoon snack
7:00 meal #5 or dinner
10:00 meal #6 or snack
These times will vary depending on your own life schedule, but it's a glimpse. If you are hungry you may want to eat every 2 1/2 hours as opposed to 3. Our bodies are all different and so are our activity levels.

Principles:
1. Eat more! Six small meals
Sounds crazy huh? Starving yourself will only slow your metabolism! You need to keep the "fire" burning by fueling your body every few hours. This also prevents you from getting too hungry and making bad choices.

2. Eat breakfast within an hour of rising
Breakfast is the most important meal of the day! So often said but so very true. It revs up your metabolism and has been proven to keep you from over eating the rest of the day. It also improves brain function. If you are going to work out in the morning, eat 1/2 your breakfast before and 1/2 after. Such as Shakeology and oatmeal with fruit and nuts.

3. Make your last meal 3 hours before bed, unless you are truly hungry then have meal #6.
It doesn't really matter when you eat but night eating has been a problem for many and often is mindless snacking in front of the tv on junk.

4. Eat lean protein and complex carbohydrates at each meal
Timing of meals is important but what you pair together is key. Nutrient dense foods keep you satisfied, and you keep your blood sugar level even by combining these. Proteins such as fish, chicken, and lean beef and carbs such as fruits, veggies and whole grains and starches will feed your body right.

5. Eat healthy fats each day
Fat does not make you fat, sugar does! Our bodies need these fats for brain function and energy. You will notice better skin and less belly fat also. Nuts, seeds, avocados and oily fish will do the trick. Bad fats are trans, saturated and man-made such as margarine.

6. Drink 2 to 3 liters of water every day
Water should be your drink of choice. Our bodies are actually 75% water! Your brain, organ, joints and digestion depend on water. People often mistske hunger for thirst so reach for a glass before grabbing food!

7. Carry a cooler packed with clean food everywhere
This requires planning ahead, but once it's a habit you will be so glad you did it. You no longer will have to fret about what to grab when you're out. You will know you are armed and ready.

8. Depend on fruits and vegetables for fiber, nutrients and enzymes
Eating clean is not just about losing weight, it's also how you will gain a powerhouse of nutrition in your daily diet. These keep you full and prevents many health ailments.

9. Adhere to portion sizes
Protein should be roughly the size of your palm. Starches should be the size of your hand cupped, and fruits the size of two hands cupped. A fat serving is 1 tablespoon. Vegetables are unlimited.

10. Stick to foods that have not been processed
In other words, whole foods that know where they came from. A banana is a banana, not something made in a factory. Real foods give you a huge bang for your buck.

The bulk of it? 80% of your results come from the food you put in your body while 20% com from exercise!