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

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.

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.

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!!!

22 MHC update

I have been dreading this post, hence why it didn't get written on Sunday like I normally do, or at least plan on doing. I haven't worked out since November 19th, which was 10 days ago. This is a horribly long stretch for me and it is honestly killing me. When you are in the habit of working out every day it becomes an addiction. 

The weekend of the 19th, we were out of town for a wedding. I woke up Sunday morning having some minor back pain. After being stuck in the car for 4 hours while driving home and the stress on the snowy roads, I was in a lot more pain by the end of the night. I didn't do anything specifically to give myself a flare up. It was probably a lot of things added up. Either way this put a stop to my working out for a little while.

Oh I guess I should give you a brief history. I had my back broken when I was 14. Bed rest for 3 months, back brace for 6 months, nerve damage going down both legs, always in some pain.., I have random flare-ups for no reason, and sometimes the slightest thing can cause a flare up. You never know when it is going to happen. No fun.

I should have just finished up week 4, did the PT test, measurements, etc. Instead I haven't gotten past week 3. In the past 10 days, I had a wedding weekend with not the best decisions made made on my eating, plus Thanksgivings, and no working out. I was afraid to step on a scale and take my measurements.

Then, wonderful TimeHop decided to show me a picture from a year ago I had taken as before photos. Then my curiosity got the best of me and I started to wonder how far I came in a year. I know I had some rough spots. I know I could have done better. I am not where I want to be, but I know I am not who I was physically or mentally who I was a year ago. A lot can change in a year, some noticeable to others, some not. 

To my shock I am still the same weight as what I was before I went away for the wedding weekend, and not working out in 10 days. I have lost 5 pounds since beginning 22 Minute Hard Corps and down 9 pounds in the last year. My weight have fluctuated back and forth in that time, but I am still the lightest I have been in years.

Now onto my measurements. Since starting 22 Minute Hard Corps I am down 6.5 inches. In the last year I am down 13 inches, which most of it being in my stomach. 

I really feel like this is the motivation I needed to kick my butt into gear and push play and push forward and hit my goals. 2017 is going to be amazing. Now just to give it another week and get back into working out. 

As always here's my weekly menu. I made lunches out of the leftover spaghetti squash from Sunday and chicken peppers and quinoa. 

22 MHC Week 2

I can't believe I have been doing 22 Minute Hard Corps for 2 weeks already. I have been doing it back and forth between the basement and upstairs. I love that I can do the Cardio days no with equipment and the Resistance days in the basement with a couple of weights and resistance bands. I am already starting to notice little differences. Such as seeing more definition in my arms. 

I took some time today to make my dinner menu for the week. Next weekend we will be out of state for a wedding. I am planning on taking my shakes with me, working out at the hotel and not over indulging at the rehearsal dinner or reception. The hotel we are staying at also has a hot breakfast so I won't have to skip on eating in the morning. 

I started last week having my weekly workout schedule posted on the fridge. This has keep me more organized, no question about what workout I am going to do. When I was doing Turbo Fire I had the calendar posted on the fridge, but started my workout on a different pay than the posted calendar and that just seemed to confuse me way to much. 

Can't wait to start week 3. Interested in joining my next accountability group? We start November 28th. Fill out this form HERE or email me at coachadge629@gmail.com

22 MHC- Week 1 Progress Update

Im back to seeing Tony Horton every day. This week has been a lot at night in my basement working out again. I am loving getting my workouts done in 22 minutes and feeling amazing afterwards. I stuck to the workouts all week and enjoyed my rest day yesterday. 

I misplaced the calendar that came with the program. Luckily it is available through BOD (beachbody on demand) Instead of printing it on and hanging it on the fridge, I decided to just write it down every week on a note pad and hang it on the fridge. It leaves more room for all of Ella's school crafts. 

Last week I didn't stick to my pre-planned menu very well. Some days I was just lazy, or we decided to go out. I did however still stick within my container count for my meal plan. Here is this weeks dinner menu. 

Instead of making a "Strict" menu for a week. I decided to make a list of ideas for breakfast, lunch, and snack. This way I can stick to my container count easier and quickly decide what I am going to eat. 

Now onto Week 2.

I am not a failure

Yesterday was the last day of week 6 of Turbo Fire. Monday I skipped to test out Core DE Force but every other day I completed that days workout. My nutrition has been a lot better, making healthy choices, no huge snacking. I did however make amazing simple Shakeology balls that I have snacked on one a day as well as my regular daily shake. Plus this week I hit day 300 of drinking at least one shake a day.

After pushing for 6 weeks I have decided Turbo Fire is not my jam. I have completed half the program and had to really push myself everyday to workout. Yes I am seeing results, but if I am not enjoying it and not really pushing myself as hard as I should be, why am I doing it? I have a lot of friends who have completed Turbo Fire, had amazing results and love it, this is there go to program. I personally am not a fan of kicking boxing drills, which is what Turbo Fire included.

Not every program is for every person. That is one of the wonderful things about Beachbody, we offer so many different programs to fit each persons needs. May it be time constraint of less than 30 minutes, focus on nutrition, crazy intense workouts, dance routines, low impact, beginner programs, etc.

After much thought I have decided to stop doing Turbo Fire. I need a program that motivates, inspires, and pushes me. I need something that I want to do, that I enjoy doing. That is going to get me out of bed, off the couch, and wanting to workout. I am going back to one of my favorite programs 22 Minutes Hard Corps. It is a 8 week program, that is only 22 minutes a day. and has burpees. (I have a weird love for Burpees) The meal plan is the same as 21 Day Fix, which I also love. It is simple easy to follow....

I'm not starting over, I'm not giving up. I'm moving forward. I am doing what I have to do for me. What I know is stopping. Changing it to what I know will work for ME!!!

Now lets do it. I have taken my before pictures, measurements, and weight. Time to do my PT test, and my workout for today. Time to get it done. No excuses.

Turbo Fire- Week 4 Results

I forgot to take my results yesterday morning, so I did them first thing today.

Weight- I did the 3 Day Refresh in the middle of starting Turbo Fire. That was 3 weeks ago. (remember my weeks of when I started and where I am now is about 6 weeks with getting off track.)
I have been able to maintain my weight loss as of this morning. I don't stress the scale because I know it is going to fluctuate and I am not defined by a number.

Inches- Down 3.8 inches since I started. The biggest difference is in my hips and thighs.

Progress-
Here is my before photos from when I started Turbo Fire on September 5th.

Here is my progress photos as of today.

Im a work in progress. I don't see any real difference in the pictures yet.

Turbo Fire- Week 4 Update

Week 4 is in the books. 8 more weeks to go.
This past week. I did 5 of the 6 workouts. On Thursday, I didn't get my workout in. I have a house full of sickies. Between cuddles, mommy lay down with me, crabby butts and falling asleep in Ella's bed it didn't happen. Life happens. Do I stress about it? NO. I will make up for it this Wednesday which is supposed to be a rest day.
Look at my flex Friday picture. I am starting to see definition in my arms again. Making progress little by little.

This weeks nutrition was a lot better. Dinners were healthy, not so much snacking, and eggs for breakfast. There however was some wine, It is all about balance.
This weeks menu:
Monday- Crockpot Stuffed Peppers
Tuesday- Cheesy Garlic Parmesan Spinach Spaghetti Squash
Wednesday- Fend For Yourself ( I work and will take a salad)
Thursday- Turkey Burgers with homemade fries
Friday- Apple Mushroom Sausage Stuffed Acorn Squash
Saturday- Surprise me (Brian knows it has to be healthy)
Sunday- Honey Lime Chicken with cinnamon roasted butternut squash.

NO Excuse NOvember

NO Excuse NOvember
We have all heard it before. This time of the year is not the time we want to lose focus of our goals, gain back the weight we lost over the summer, or add pounds with the holidays coming up. 
Thanksgivings – 6 weeks
Christmas – 11 weeks
2016- 12 weeks 

**12 Weeks until 2016**
.5lbs a week = 6 lbs
1 lb a week = 12 lbs
2 lbs a week = 24 lbs

Why not you??

If you're ready, I'm here to help. I'm looking for a 10 people who are ready to take action on their goals. I am running a 30-Day CHALLENGE GROUP starting October 31th! We're focusing on 22-45 minutes at home workouts, simple nutrition, and 30 days of gratitude. November is the month to remember what we are thankful for.

There are many programs, many of which are still on sale until the end of October. My favorites being 21 Day Fix, Piyo, 22 minutes Hard Corps, Country Heat, and Cize.

You'll receive:
☑ Workout program DVDs
☑ Detailed workout schedule
☑ Color-coded portion control system
☑ Nutrition guide and recipes
☑ 30-day supply of meal replacement/protein/vitamin superfood shake, Shakeology
☑ 30-day free trial of personalized meal planning
☑ Free coaching by ME
☑ 7-day sample meal plan
☑ Accountability & Support group
☑ Free lifetime membership into teambeachbody.com
☑ Free extra bonus workout

I'll provide you sample meal plans BUT you will have flexibility and freedom to choose your meals using the nutrition guide and recipes that come with the program. You’ll replace one meal with the super-food nutrition shake, Shakeology. I'll provide daily coaching, motivation and support and of course, there’s a PRIZE drawing at the end for those who participate.

INVITE A FRIEND FOR ADDED ACCOUNABILITY TO ACHEIVE YOUR GOALS BEFORE THE YEAR'S END!

The Following is REQUIRED to join NO Excuse NOvember:
1. I must be assigned your coach!
• If you are NOT registered with a coach. http://www.beachbodycoach.com/adge629
• If you ARE registered with a coach, reach out to them to see if they are actively running challenge groups
• If you are NOT actively working with your coach and would like to switch, you do have that option. Please email me: coachadge629@gmail.com so I can give you instructions on how to do that.
2. My coaching and challenge groups are FREE. The ONLY cost is for your challenge kit which is the tools to actually participate and complete it. You will choose a Beachbody Home Fitness Program that fits your goals and your lifestyle *I can help you with that*. You will also get a full 30 day Supply of Shakeology to replace as one meal a day. Nutrition makes up a large percent of your results. Shakeology is your nutritional meal replacement shake that will help you fuel your body and see the best results possible. *When getting the complete challenge kit together in one package, you will actually be saving anywhere from 25%-35%*.

Are you ready? Or want more info? E-mail me at coachadge629@gmail.com or fill out the form under Challenge Groups

Perks of joining a Challenge Group?

Studies have shown that having POSITIVE daily motivation, support, and accountability aid in living a healthy lifestyle, help with weight loss, and being happy. 

Turbo Fire- Week 3 Update

Today is the end of my official week 3 of Turbo Fire. Yes I did start the program more than 3 weeks ago, but fell off the band wagon when life happened. We went on vacation and I didn't prepare for a hotel that didn't have a gym or adequate area to workout in, then the stress of Austin having surgery.

Last Monday I decided to recommit and hop back in where I left off. I refocuses and made my goals for myself.
This last week I have gotten all 6 workouts done, with 1 rest day. It feels great to be back on track. I have planned on getting up early and working out before anyone else has woke up, but that hasn't happened. That is something else I am going to keep working on.
My nutrition on the other hand hasn't been the best. I start the day off strong with a healthy breakfast. Usually I have eggs or some sort, or twice this week I have made delicious Chocolate Shakeology Pancakes. Dinner this past week has all been healthy crockpot meals to go along with the 5 day Crock Pot Group I co-hosted. I struggled with lunches and snacking.

I have also really been struggling with my water in take. I need to get back in the habit of filling my Shakology bottle with water and drinking 3 of them a day.
It wasn't a perfect week, but it was a progress. I strive for Progress NOT Perfection.