Back to School Back to YOU

I’m going to take a moment to be completely honest with you. I have been a big slacker over the summer when it comes to my health and fitness. I’ve been working out on a regular basis, but I definitely haven’t been giving my all. And my nutrition has been horrible. There has been way to many cheat meals, ice cream, cake, carbs, and chocolate. 

The good news is that I have plans to get myself back on track. Fall is here, Ella is in school full time. Just Austin and I at home, and my mom had his one day a week.

But here is the deal. I need your help! As a health and fitness coach, it is my job to lead by example. The more people I have to help the more likely I am to stay on track myself. After all, I can’t tell you all to eat healthy if I’m not eating healthy myself.

September 18, I’m starting my Back to School Back to YOU Virtual Fit Club. Throughout this group, we will be working out 5-6 times a week, eating healthy and holding each other accountable to our goals. But most of all we are going to be supporting each other and having fun! No challenge is worth doing if you aren’t having fun with it, right!!!!!

So if you are like me and need to get yourself back on track either:

- fill out my application to let me know more about yourself so I will know how I can help you 

- email me at coachadge629@gmail.com

Exclusive Shift Shop Launch Group

Exclusive Shift Shop Launch Group with Brian & Adrienne

July 24th, 2017–August 20th, 2017 

(prep week July 24, workouts start July 31) 

It doesn’t matter where you came from. Or where you’ve been. You can always reinvent yourself. When you have someone like Chris Downing to train you - someone who genuinely cares about you and your goals - then the sky is the limit.

Chris makes you feel like you can do anything you put your mind too which is definitely the TRUTH! It’s about believing in yourself, not letting your past define you because you are not going that way. Look forward, chin up, lets change your body, your mind and your health for good.

Week 1: Using his cutting-edge ramp effect, Chris starts you off with shorter workouts to help you stay focused and committed—without burning you out.

Week 2: Just as your body adapts, Chris ups the level of activity and intensity just enough to continue to accelerate your endurance and your results.

Week 3: Chris cranks up everything for the last time, ultimately shifting your body from the one you had 3 weeks ago to one that’s significantly faster, stronger, and leaner.

This is a 3 week rapid rebuild program for anyone who wants to ramp up their fitness fast. It goes from basic 25 minute workouts to advanced 45 minute routines, all while honoring your nutrition for optimal results.

It’s great for all fitness levels. If you have a lot of weight to lose, shift shop will be your on-ramp to fitness. If you have spent time away from your regular routine, Chris will lead you through a fitness tune-up.

Brian and I will walk you through meal planning, food prep, mindset, modifications, daily accountability and support in an private online Facebook group!!!

If you are ready to make a shift, now is the time!

Here's a little FAQ about shift shop. Have any questions feel free to ask. 

When is Shift Shop going to be available?

Shift Shop launches on Beachbody on Demand on July 12th. You will also be able to buy a physical copy of the program.

If I’m using Beachbody on Demand, how do I get the markers?

You can order the markets off of the teambeachbody.com website after you sign up.

What is included in the program (on BOD or in a hard copy)?

The full workout videos, nutrition plan, and workout schedule are included.

What is the meal plan like?

The nutrition program uses Portion Fix to measure out your food. Based on your current weight, you’ll go into a category according to the Shift Shop plan. What’s different is your food list – it changes throughout the 3 weeks of the program. You might be allowed certain foods in week 1 that you’ll no longer be allowed to eat in week 3.

For example, in week 1 your yellow containers include quinoa, spaghetti squash, oatmeal, and more. In week 2, this list cuts down and you’re allowed the basics like baked potatoes and sweet potatoes as your starchy carbs. In week 3, you don’t get any yellow containers but you increase good fats and proteins and veggies are unlimited.

So you will use the Portion Fix containers for the size, but the nutrition plan for the program alters the foods that you’ll be eating in order to get yourself into that maximum fat burning mode. If you don't have Portion Fix don't worry I can help you with the proper portion sizes.

Is Shift Shop geared towards fat loss or gaining muscle?

Shift Shop is geared for everybody! Take me for example – I didn’t have extra weight to lose, but I did lose a bit of the extra “fluff” and I built muscle and strength. The program includes strength training days and cardio days. It’s great for anyone who wants to lose weight, lean out, and build muscle.

I will mention that you can’t “spot treat” an area, and you MUST stick to the meal plan 100%. If you only follow the workouts or only follow half of the meal plan, you won’t maximize the potential of the program.

Is the program hard?

It’s not hard, but it’s really what you tell yourself! If you think you’re afraid of the program, you’re going to be afraid of the program. If you go into each workout with a positive attitude and set intentions for what you want to get out of it, you will succeed.

Chris will remind you to “try before you modify” so you will give it your all and if you can’t do push ups, for example, you’ll try it on your toes first and then you can modify on your knees. No matter where you are in your fitness journey, YOU CAN DO THIS PROGRAM. It is modifiable, it is totally doable, and trying this program is better than saying it’s too hard and not doing anything at all.

How long are the workouts?

The workouts are different each week. Week 1 has 25 minute workouts with Speed on Monday, Wednesday, Friday and Strength on Tuesday, Thursday, Saturday and abs on Thursday and Saturday.

Week 2 is 35 minutes plus the extra 10 minute abs on Thursdays and Saturdays.

Week 3 is 45 minutes with the extra 10 minutes on Thursdays and Saturdays.

Don’t be deterred by the 45 minute workouts! I know I rolled my eyes because I’m so used to my 30 minute workouts! It’s not bad – it actually goes very quickly and doesn’t feel like 45 minutes.

There is a rest day on Sundays with an optional Mobility stretching program on Sundays.

I’ll tell you that I ran out of Hydrate and Recover and I could tell a distinct difference in my energy and ability to do the workouts – when you do this program, invest in the Performance line!! I promise you it is worth it!

What kind of shoes do I need? What other accessories do I need?

I’d recommend cross trainers. You don’t want to use running shoes. As for everything else, you’ll need some weights, the markers, and a good mat. You’ll be on the ground at times so you want to make sure you have a bit of a cushion.

Do you need a lot of space to do the workouts?

You do need some space. You can put your markers closer together but you’ll need the living room or the garage to move around when you do cardio.

I am finishing XXX Beachbody program, will this be a good transition?

Absolutely! Shift Shop is a great transition from any Beachboy program (and I’ve tried them all!). You really are supposed to change it up every 90 days, whether it’s your nutrition or your workout routine, so your body will be worked in different ways which gets you different results.

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Workouts for the kickoff group will start on Monday, July 31th, with prep week starting July 24th. Round 1 (which is 21 days) will end on August 20th and then we will move on to Round 2 which will take you right into the end of the summer. We’ll do round 3 as well!! Are you ready?????

Lets chat and get you ready to go when this launches. Drop me an email at coachadge629@coach.com or fill out the form below. I can't wait to hear from you. 

Fill out my online form.

There are tons of Wufoo features to help make your forms awesome.

Super Mom Slim Down Accountability Group

I cannot believe that we are less than 30 days until Summer. My daughters last day of preschool is this Thursday. Where has the year gone? We have so many things planned this summer from long weekend trips to see family and friends, day trips to different zoo's, family visiting us this summer, going to Michigan, plus our Summer Bucket List. (I see Taxi written on my forehead) There will be lots of fun cocktails, beer, and great food that we grill out with!  This is my FAVORITE time of the year.  I swear that I am just a much happier person in the summer months. Sunshine, longer days, being outside, spending time with friends and family all makes me happy. 

Who else is FED UP! Enough is enough! I'm sick and tired of feeling BLAH in everything I wear. My skin is dull, my mood is flat, my energy level has been at an all time low and I am DREADING summer because I don't want to put on a bathing suit. Plus I have lost my energy to chase after my kids 24/7 . CONFIDENCE, I need to get my confidence back. 

This summer doesn't have to be like every other summer where we are hating the skin we are in. Dreading putting on that bathing suit and shorts. Lets start making changes NOW!!!! To work towards the body we deserve, getting more energy, improving our mood, gaining confidence and making changes for a lifestyle you can stick to. As mom we always seem to put ourselves on the back burner. We need to start making time for ourselves and start loving the skin we are in.

Does that sound like you??? Who wants to join me in hitting some goals. 
My goal is to help you (and myself) shed those 10, 15 maybe 20+ lbs and take control of your nutrition, your fitness and your overall health! It's time to take charge of YOU and make this your MOST CONFIDENT summer yet! No more hiding behind baggy clothes. I know we can do it together. 

So starting on June 5th I’m going to be hosting the 5 week Super Mom Slim Down.  How it works is this:  it is a closed online accountability and support group that you can access through our private app.  I will help match you up with a Beachbody fitness program that meets your current needs and ability level, I will match you up with the Shakeology flavor that works for you, and the nutrition plan, and then you will be added to the accountability group.  In the group the first week I call it prep week.  This is where I will help you to set realistic and achievable goals, I will help you to navigate the meal plan, the nutrition guide, we will actually do a meal plan together, I will give you recipes, tips and daily accountability.

Each week you will receive a Monday Mindset video from me. Daily you will get accountability, motivation, support and love from myself and the interaction from the entire group of customers/coaches.

My goal is to help you start and finish a program, change your eating habits and get the results that you want and desire based on your goals.  So if this sounds like something you would like to do then please complete the application below to get additional information and to join.

Here's Some of What You Will Get:

• Meal Planning
• Healthy Recipe Swaps
• Weekly Meal Planning
• Tips to handle temptations
• Tips to handle late night snacking
• How to keep it clean when ordering at a restaurant
• Tips for traveling and going on vacation and staying accountable
• How to handle the unsupportive family members or picky eaters in your family
• One meal a day provided by Shakeology
• Portion Control Container system
• Access to over 700 workout videos for a year 
• Access to me 24/7 through the challenge tracker app, FB and or email

My job is to answer your questions, help you when you get stuck, and be your biggest cheerleader.  Truly I just want you to feel in control and confident in your skin! Having the extra accountability and support is a key factor to getting results that last. 

So now it’s your time!  Will you let me mentor you to reaching your health and fitness goals?  Let’s do this together.

Trust me you can make a lot of progress in 30 days!!  I know the tricks and the tips and I can help you get to where you want to be!

But it all starts with you, a decision, a commitment and then the work to get out what you put in!  It is an investment in your health but it’s the very best gift you can give to yourself.

Are you in?!  The next step is to fill out the application below:

Fill out my online form.

There are tons of Wufoo features to help make your forms awesome.

Energy Protein Bites

I have been telling myself for weeks that I needed to make some more Shakeology energy protein bites. They are so easy and addicting. Instead I have just been going and buying Lara bars, which are just as delicious as well. Yesterday Ella and I were in the kitchen, making brownies as part of Mother/Daughter day. I asked her if she wanted to help make me some. She was excited to make them with me. We started making the Cafe Latte ones, she asked if we could make the chocolate ones also so she could have one too. (she isn't a fan of Cafe Latte)

Some days you want to drink your shake other days you just want to eat it. 

These are quick, easy, delicious. They are great to grab on the go, I love that Shakeology has so many vitamins and nutrients, Plus they are kids safe. My kids are always stealing my shakes, and now my balls too. These no bake energy protein bites are the perfect healthy snack. 

I have to admit. I didn't come up with these myself. I found the original recipe on Fit and Funky's blog. I did modify the second recipe for Ella's liking. 

Original (the way I like them)

Ingredients:

2 scoops of Shakeology any flavor

1/2 cup raw shredded coconut

1/2 honey

1/2 crunchy peanut butter

1 tsp vanilla extract

Directions:

- Mix well

- Place in fridge for 5 minutes

- Roll mixture into balls

- Store in zip-lock in fridge

Modified for Ella

2 scoops of Shakeology (she refers vegan chocolate

1/2 cup raw shredded coconut

1/2 cup noey

1/2 creamy peanut butter

2 hand fulls chocolate chips

1 tsp vanilla extract

Directions:

- Mix well

- Place in fridge for 5 minutes

- Roll mixture into balls

- Store in zip-lock in fridge

ENJOY!!!!!

Week 4 Recap and Meal Plan

I can't believe it is almost the end this 30 day round of Country Heat. There are only two more days left. Be sure to check back later this week for an announcement of what program I have decided to do next. Plus the results from doing Country Heat workout program and sticking to the meal plan. I can't wait to share it.

I have to say I have heard so much fun this round, compared to back in August when I did my first round and didn't fully finish or follow through. It could my mindset, of the amazing girls I have in my accountability group this time around. 

I think that since I have done the meal plan with portion containers for so long it is just a norm for me now. I don't stress it and I stick to what works for me and a lot of that means having the same thing everyday for breakfast, but I love eggs. 

This past week I have started logging my calories in myfitnesspal app tracker and I am loving it. I have pretty much stuck to eating healthier because of it. Also I have done less impulse snacking because I dont want to have to track it. 

This week is going to be a little big more difficult with dinners. I work 3 nights. I have no problem meal prepping and taking my dinners with me to eat at work, my problem is coming up with something quick and easy for Brian to make for the kids. Tuesday is an issue cause we both work crazy hours and the kids are going from one babysitter to another. It could mean fast food for them, which doesn't happen very often so it would be a huge treat, or they get whatever Grandma makes for them. That I have no control over. 

Officially 365er

I have been a coach since August 31, 2015. For the first 4 months I drank my shakes pretty consistent. One of my goals last year was to drink my shake every day for 366 days (leap year). I achieved it. 

Beachbody has an Members-ONLY club, which honors serious Shakeology 365ers that have orderd 12 consecutive monthys of Shakeology. I am so excited to be apart of it. 

As a 365er you get a premium reward package which includes and exclusive 365er shaker cup and the can only be earned Golden Scoop.

No the prizes aren't the only rewards. The changes I have seen within myself this past year are really the awards, Shakeology has helped to curb by sweet tooth, help with cravings, gives me energy to keep up with my kids, easiest way to get all these amazing superfoods, it keeps my digestive system regular, and I don't get sick as often (if ever) or as worse as what I use to.

Want to try Shakeology or learn more about it? Send me a message coachadge629@gmail.com

Country Heat Week 3 and Menu

Another week in the books. This week it has started becoming a habit. Besides switching my Saturday and Sunday rest day around, every workout got done with no questions asked. They all happened sometime during the day, besides today I got up early and got it done. Oh I almost forgot. One day I switched up on of the workouts for an BOD Elite exclusive. That day I just felt like I needed to sweat a little more. I love every workout and the music. But some of the workouts I feel like I get more of a sweat than others. 

Thursday night I finally took the opportunity to do Dance Conditioning. It is recommended to do 2x a week starting the 2nd week. It is an extra 25 minute workout. I honestly just didn't want to do it. I have to say OMG did my legs feel sore the next day after doing it. It is a great toner workout and also works your upper body.

I did have a little struggle with my nutrition this week. There was one night I had an ice cream bar, and on Friday we had an awards banquet where I had a little to much dessert. For the most part we stuck to our menu. Breakfast is always eggs. Lunches I really just had leftovers again. Dinners we stuck to the menu for the most part. Next week I work a few nights so it will be a little harder for me to make everyone dinner, but I will take my dinner with me so I don't have the urge to order out. 

Interested in my next accountability support group? Lets chat and see if the next group would be right for you. Send me an e-mail coachadge629@gmail.com  

Love Yourself Accountability Group

How are you doing with your health and fitness New Year Resolutions? Be honest!!! We are coming to the end of January. Statistics show more than 50% of people have already fallen off the wagon and haven't jumped back on. There are numerous reasons this happen: busy gym, lack of motivation, not seeing results, don't really know where to start... The list goes on and on. I had been one of those people for years. I can't tell you how many times I signed up for a gym membership and used it less than 30 times. I got discouraged by the parking lot, the waiting for a machine, and not knowing how to use the machines properly or how many reps to do. I also use to have the mind set when I worked out today it is ok to stop at Burger King. I know now that your nutrition is 80% accountable for your results. 

No matter what your excuse for falling off the band wagon or not even jumping on the wagon. It is not to late. Every month (sometimes twice a month) I run accountability groups that give you the added support, motivation, and encouragement. Starting February 6th is prep week for my next accountability group "Love Yourself Virtual Bootcamp". 

This specific accountability and support group is geared towards loving yourself. I will help you determine the right fitness program and nutrition guide for your needs. I will also being walking you through the process of changing your unhealthy habits, creating a more positive mindset, embracing your imperfections, getting the word diet out of your vocabulary, and helping you to have self love. Along with giving you meal plans, grocery lists, 1 on 1 coaching, recipes, clean eating tips, and more. There will also be contest to win some awesome prizes. 

The group is run through an app you can download right on your phone. It is private that only the members of our accountability group will be able to see anything you post, plus you can change it so only me (your coach) will be able to view your details You can track your workout, measurements, shakes, weight, plus asks questions, interact with each other, share photos and more. 

Do I have you intrigued? Here are the requirements:

- I must be assigned your coach through Team Beachbody

- You must be commited to drinking 1 meal a day with Shakeology for the duration of the group (30 days)

- You must commit to starting and finishing a Beachbody program which we decide on together. 

- You must be willing and able to check into and participate in the support and accountability group daily. 

Does this sound like something you want to do? Fill out the application below to reserve your spot. I am only accepting a small group of customers who are motivated and ready to make a change!!!! Lets face it. There will never be a perfect time. The perfect time is NOW!! So lets get started.

Fill out my online form.

Online contact and registration forms from Wufoo.

Crockpot Chicken Taco Soup

I posted the recipe for the Chicken Taco Soup over on my personal blog. It is kids and husband approved and 21 Day Fix approved. Check it out HERE

Country Heat Week 2 and Meal Plan

I have to say I really love this program. It is so fun. It is not your typical follow along, learn a routine dance workout. It is cardio dancing. You learn two moves, repeat then forget about them. I love that I don't dread "having" to work out everyday because it is actually fun. 

I honestly can say I am sweating by the time I am finished. I will start off with a jacket and pants on, I end up switching into shorts and taking off the jacket. I didn't expect this when I heard Country Heat. In just 30 minutes a day. 

I decided to step on the scale last Monday and had lost 2.8 pounds. OMG YES. I am back on track. It is always great to see your hard work pay off. This week I have also noticed I am not craving chocolate or junk food everyday. Sticking to my meal plan and knowing what to expect each day has helped so much. 

This morning I sat down and planned my menu for the week. I switched it up some compared to last week. I did good with eating healthy and sticking to my menu for the most part. There were a few dinners I swapped out for leftover Chicken Taco Soup. I forgot how much it really made with only two of us eating it. I could probably live off the soup for a full week for lunch and dinner before eating it all.
Interested in Country Heat and joining my next accountability group? Send me an e-mail coachadge629@gmail.com I will help you every step of the way, giving you support, tips, and motivation. Ready? Lets get Down and Dirty!!!

Country Heat Week 1 Recap and Week 2 Meal Plan

I officially finished Week 1 of Country Heat workout and meal plan. This time I am doing so much better. My meal plan is hanging n the fridge, with my workout schedule. Also Brian is on board with everything and is doing 22 Minutes Hard Corps. It makes a world a different when you support, encouragement, and accountability weather it be from others in your house or the support of others online, it really does help. 

One of the reasons I chose to start the year off with Country Heat is because it so much fun. I love Country Music and who doesn't have fun dancing? Aubriella and Austin join me working out quite often also. I did all 6 days of working out with Country Heat. On Saturday I also had an added workout live with The BEAST at an event, plus tons of walking and stairs. Everyday I also completed my goal of 10,000 steps. 

One of the best way to see progress is through photos. Flex Friday is one way to see a change your body each week. Overtime you will see a difference 

Brian and I have been going strong with having our daily shake of dense nutrition. I have been personally drinking it every day for over. I have noticed a difference in my energy, my system, I'm getting sick as much as everyone else around me, I don't have cravings. Plus I can drink Chocolate and not feel guilty about it. 

A few days last week I had eggs and veggies for breakfast. It is my main go to when I don't want carbs for breakfast. 

My delicious lunch is a wrap with turkey, avocado, tomato and spinach, plus some berries. 

This had to be my favorite dinner last week. Brown rice with roasted brussel sprouts, and chicken. With a greek yogurt Sriracha dressing. OMG amazing. it reminded me of something you would get while out to eat. 

No one ever said Taco's couldn't be healthy. I use ground turkey, lots of lettuce and fresh tomatoes, a little cheese and the greek yogurt. I had one as a taco and more as a taco salad. 

As planned I had a dinner out on Friday night. I went in there with the mind set I was going to eat healthy. WIN I did. I had Salmon with brussel sprout and quinoa. OMG I was blown away with deliciousness. I couldn't stop eating it, i ate it all. I didn't feel like crap afterwards and I didn't feel bad for eating it either. The restaurant didn't have bread to start off with, which was also a win, and we didn't get dessert. I did however have 2 glasses of wine (which I normally don't do while out to eat). Not regretting any of it. It was an amazing once in a lifetime dinner opportunity that I believe I handled well. 

Now onto my meal plan for next week. I am keeping it simple. I have no problem eating the same thing every day for breakfast. Sticking to eggs and veggies. My first snack will be a fruit probably berries. My second snack around 3 or so everyday is my shake. There are some days I do drink it later in the day though. I munch on celery and carrots when I need something crunchy. My lunch is planned to be a wrap everyday. I may switch it up one day with leftovers, but still be the same container count, 

My dinner do chance everyday, besides Tuesday and Wednesday. I am making Tuesdays in the crock pot and know there will be plenty left for dinner on Wednesday and since I have to work it makes life easier. 

I am ready for Week 2. My menu is done, go grocery shopping done, Food is prepped. Lets bring it and make it an AMAZING week. 

Feel free to reach out to me on email, or if you are interested in my next Accountability Group, and  looking for support and accountability lets chat.