December Holiday Challenge
featuring PiYO & 3 Day Refresh
I cannot believe that Thanksgiving is next week, EEK! I am ecstatic
about spending the holiday with my family, but who am I kidding? All I
can think about is my famous sweet potato casserole and my mother-in-law's pumpkin pie!! I typically do one cheat meal a week, but I have a
feeling it's going to be a cheat day (and day after) this year. They
call it Turkey Day for a reason!
So! I am going to need a plan of action to kick start my clean eating so that I don't let the bad eating habit continue all throughout December. I am going to open a December Challenge group for accountability and support and would love for anyone and everyone to join me!
We will start on December 1st, and we will all do the 3 Day Refresh together to jump start our clean eating and then we will start PiYO on the same day as well. Click each link for a little info on each. The first 3 days of PiYO are very low key, so it's a perfect match for doing the 3 Day Refresh at the same time. Annnnnnd we will be drinking Shakeology every day throughout the program as well.
I will give you the support and motivation you need to reach your fitness goals so you make it through the cookie filled holidays and head into the New Year, spending time with your loved ones feeling comfortable from the inside out!
Don’t tell me you are too old, too busy, too big…I don't do excuses, especially NOT heading into a new year! I am so gracious for the healthy lifestyle Beachbody has created for me, my family, my friends and my customers and I want to pay it forward by sharing these programs with as many people as possible!!
Who's ready to go into 2015 with a BANG?! Contact me if you're interested in learning more or go ahead and click the image below to fill out an application for my Challenge Group!
30 Day Fall Into Fitness Challenge
October 6 - November 17
Join me for this FREE 30 day Fitness Challenge. Together we will support one another and have a place to hold ourselves accountable.
This challenge is being held on Facebook so click here and join now to get the workout schedule and participate!
The challenge has 3 different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.
Click the exercises below to view a video of the proper form for each.
**Once you complete your workouts for the day, comment on my post with your workout. Please comment on my post and NOT ON THE EVENT WALL.
**The challenge numbers will increase, when they do if you need to you can spread the exercises throughout the day .
**You are not restricted to the number of exercises listed daily. Do several sets or more quantities if you want more of a challenge.
**Although I do exercise on a regular basis, I am not an expert. I host these challenges to motivate not only myself but my family and friends. If any of these exercises are causing you any pain or discomfort you should stop and consult your doctor.
21 Day Clean Eating Challenge
Choose ONE Quickstart Guide below. Follow that plan for the first 5 days of the challenge. THEN choose your meals from the menus at the bottom of this page (scroll down).
TIPS:
Follow the plan as written. If you don’t see it on the menu – don’t eat it.
Water: A minimum of 64 oz. water, spaced throughout the day. Squeeze half a lemon into each glass of water.
Avoid coffee, soda and processed sugars. Some people may experience a headache, especially if they’re used to drinking coffee. This is normal and will subside in 1 to 3 days. Drinking water helps. Power through, it WILL pass. It is your body detoxing.
Drink water! Drinking enough water daily will help keep you hydrated, flush out toxins, soothe headaches, and ease any stomach upsets. Skip other liquid refreshments (including soft drinks) these first 5 days. If you’ve gotta have your java note that your one cup a day is in addition to your water amount for the day; don’t skip a glass of water in exchange for a cup of coffee – NOT EQUAL. Also, measure what you are putting in your coffee. You do not need more than 1 tbsp of creamer (preferably non-dairy — coconut creamer is delish!) and try to avoid artificial sweeteners.
SHAKEOLOGY: if you are not currently on Shakeology replace that “meal” with a meal or snack listed below. Or feel free to sub your own smoothie/juice.
If you’re hungry, it’s normal. This is a short term jump-start that reduces your intake to help you shed excess pounds and inches quickly. So you’re supposed to be hungry.
Depending on your weight & goals, you may need more calories during these starts. I’ve included notes about how to add calories and still stick with the plan.
EXERCISE - You should be getting at least 30 mins (25 mins if you’re doing T25) of ACTIVE exercise a day. Start out with at least 3 days a week and work up to 5 days a week. Get moving to get your heart rate up! Other ways to incorporate exercise: park your car far away, take the stairs, walk the dog, play tag with your kids, put on some music and DANCE! If you are looking for an at home workout program let me know — I have TONS to choose from!
** If you are a breastfeeding
mom or pregnant you MUST speak to me about your individual plan. If you have
ANY health concerns, please make me aware & speak with your
medical provider.**
If you really need more food:
Here are some low-calorie snacks to help you through the day! Before giving in to any of these extras, though, try drinking more water. Water can help the hunger or cravings subside. Often we feel we are hungry, but really our bodies need more water.
Add 1 hardboiled egg white to the morning snack, the afternoon snack, or the late snack.
Add cut-up raw veggies (like cucumber, peppers, celery or radish) to your lunch or snack.
Add 2 to 4 oz. of lean protein to your lunch.
Let yourself rest for a full 8 hours each night.
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Once you have completed your first 5 days of the challenge, use the following links to choose your daily meals.
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Learn how to measure your PORTION sizes!
Protein: PALM of your hand – 6 servings per day
Carbs from FRUIT & VEGGIES: 2 CUPPED hands – 5 servings per day
STARCHY complex carbs: 1 CUPPED hand – 2 servings per day
Here are some examples:
Protein:
Egg whites, lean turkey, chicken and pork, beans and legumes, lean fish, shrimp, clams, mussels, bison and other game meats, hummus (also a healthy fat), quinoa, spirulina, sea vegetables, protein powder,
tofu and tempeh
Starchy Complex Carbohydrates:
Sweet potatoes, potatoes, radishes, beans and legume (also a protein), oats, brown rice, bananas, carrots, parsnips, bulgar wheat, teff, and farro.
Complex Carbs from Fruits and Vegetables:
Apples, plums, berries, pears, tomatoes, cucumber, broccoli, asparagus, beets, leeks, dark leafy greens, brussel sprouts, green beans, onions, sprouts, celery, watermelon, cherries, zucchini, fennel, oranges, limes, lemons, and garlic.
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