Wednesday, April 30, 2014

21 day fix test group! Now accepting applications!

Summer is going to be here in about a month and a half..tank tops, bikinis, shorts...OH MY!

I think the hardest part about summer is feeling confident in what we are wearing. It's hot, you're already sweating..the last thing you need/want is to feel uncomfortable. Many people are thinking, the time is gone I don't have enough time to get the results I want to feel confident and fit into last year's shorts...WRONG!! Time is on your side this year and you can thank Autumn Calabrese! The 21 day fix is flying off the shelves and is notorious for helping people reach those goals of losing flab and looking flab, IF they are ready to commit to a healthier lifestyle! That's right ladies and gentlemen..there are NO quick fixes *sighs** BUT, this program allows you to JUMP START your healthy lifestyle and get some pretty impressive results right from the get go!

That's right, I can tell you first hand that there are no quick fixes. I have tried but not only limited to, weight watchers, atkins, low carb, no carb, slim fast, green tea extract pills, diet pills, the list goes on and if those had worked for me, I wouldn't be where I am at today (everything happens for a reason, right?). Those strategies may work for some people, but I am telling you altering your EVERY DAY DECISIONS is what is going to help you get healthy and lose the weight you have been hoping to. How do I know this? Because not only will you have the tools to make you successful, you will have me as your 1:1 coach. I have done the program, am currently continuing the meal plan, and have been successful with this method. Want to know something else? My committed challengers have been successful too.

What is a challenge group? It is a group that I host in an online, closed facebook group. We use the program (21 day fix), Shakeology, and clean eating to reach our goals. SO you're now wondering, what is required?..

-21 day fix program
-Replace 1 meal a day with Shakeology
-Participation and commitment

Not that bad, right?

If you are interested, who wouldn't be, a great bod for summer with less than 2 months to go? Consider it done. Fill out the application below! I am accepting 10 people into this group on a first come, first serve basis!  Fill out your application today to snag your spot! Starts May 19th!

Fill out my online form.
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Monday, April 28, 2014

Chalean Extreme and Brazil Butt Lift Hybrid: Week 1 and PiYo Instructor Training

After much debate among my own thoughts, I chose to reach the rest of my health and fitness goals using a HYBRID! What's a hybrid you ask? Great question, it's when you use two different programs (Chalean Extreme and Brazil Butt Lift in my case) and mush them together to form a work-out schedule. I love this because it gives me two different instructors, tons of different variety, and the programs are working on different things!

Here is what the first week's schedule looked like:
Week 1:
Day 1: CE Burn Circuit 1
Day 2: BBL Cardio Axe
Day 3: CE Burn Circuit 2
Day 4: BBL Sculpt
Day 5: CE Burn Circuit 3
Day 6: BBL Cardio Axe, BBL Tummy Tuck
Day 7: Rest
As much as I would love to tell you that these were super easy workouts and I did them with no problem, that is not the case. Brazil Butt Lift has much more bite than it's bark...what I am saying is it looks easy but it is not by any means, EASY. It was more challenging at times than Chalean, and that is saying A LOT. I had a difficult time getting out of bed and getting motivated towards the end of the week but I did it and got it done. My eating on the other hand was complete garbage. Chalk it up and move on to this week, already off to a better start (actually stuck to an entire day's meal plan). See it's true, everyone has slip ups..mine just apparently lasted a really long time!

And then Sunday was my favorite because it was PiYo instructor training day! Most of you know I am a certified Insanity instructor and I wanted to gain another secondary certification to open myself up to some options for teaching! I loved this class, it is definitely more challenging from a teaching standpoint than Insanity, but so worth it. I can not WAIT to get this going. What else did I learn? PiYo is no joke! I am so sore today, but I love it. And in the hard to target areas (saddle bags, obliques, love know the usual). 

I also have some REALLY good news! This program, PiYo, is going to be released this summer as an at home workout too! This is the ultimate workout for all fitness levels (I know you've heard that one before, but just hear me out), it is low impact, high calorie burning, flexibility/strength/endurance training all rolled into one pretty pink package. Seriously, get on my email list to be the first to know when this comes out, contact me, to make sure you're on it and in the know. Our last program (21 day fix) sold out like hot cakes and is still flying off the shelf, so you are not going to want to miss a beat when it comes to this! If you don't like yoga or pilates...GOOD, because this isn't either of those, it's PiYo:) 

That's the update, talk to you all soon! As always, contact me with any questions or if you're interested in starting your health and wellness journey!

Thursday, April 24, 2014

Benefits of Raw Organic Honey

So if you know me, you know I have C-R-A-Z-Y allergies at all times during the year, but especially at the change of seasons. I am allergic to everything from dogs to ragweed and everything in between. I have been on the same allergy medicine for TEN YEARS...When I started taking Allegra you had to have a prescription..and then it was a hell of a lot cheaper. In the last year or so I have heard the buzz about how organic honey that is locally made can help decrease your allergy symptoms and living in St. Louis (hello the capital of allergies) I have decided to see what this buzz is all about. What better time than now as I have been told due to our insane weather, allergies will be worse than ever this year because everything is blooming at the same time. How lovely. The only way that honey is effective for allergies is if it is locally harvested because it must have been exposed to local pollen, makes sense. I found some at my local health food store and it was super inexpensive.

During my search to find answers about this correlation between local honey and putting the kibosh on allergies this year, I decided to see what other benefits this little gem has since I will be taking a teaspoon once a day, here is what I found:

  • Anti-viral, anti-fungal, and antibacterial properties
  • Can treat colds and sore throats
  • Help heal skin burns and rashes
  • Can CLEAR clogged sinuses by mixing a teaspoon of it in hot water, putting a towel over your head, and breathing in the steam
  • Strengthens the immune system since it is such a great antioxidant
  • Can stabilize blood pressure and blood sugar levels 
  • Can relieve pain
  • Can calm nerves (and who doesn't need a little bit of that every now and then)
  • ALWAYS consult a doctor if you have questions first, there can be dangers or even reactions to certain foods you are not familiar with!
So, if you suffer from allergies like I do, I highly suggest researching some more and consulting with your doctor about this little remedy. I had my first try today and plan to keep at it for a month straight, no allergy pill, and see what the results are! Looks like I have some extra benefits to look forward to as well!

Monday, April 21, 2014

21 day fix reviews

21 day fix, in the bag. Well sort of, I am going to start this review off by confessing, I DID NOT FOLLOW THE MEAL PLAN EXACTLY AS STATED! Why? Well the reason is pretty simple, I really wanted to see just how much nutrition would impact this plan. We often hear that it is 80% nutrition and 20% exercise and while I believe that, I wanted to do a little experimenting to see if it was true. Most of you are probably thinking, that seems like a waste of time and money. Not for me, I was able to learn a lot about portion control and when to eat what type of foods. I learned that I do not solely rely on carbs, infact, if I plan my meals ahead of time without carbs (pasta, starches), I don't really even realize I haven't had any. What was my substitute when I had a hankering for mac and cheese one day? Mac n Cheese quinoa (insert gasp). WHO HAVE I BECOME?! These healthy habits are taking over and I am astonished with the way my brain has retrained the way I crave different food items.

Are these people me? No. But they are real people who followed the plan and got real results. I have real challengers who are getting real results. This is FOR REALZ and the workouts are NO JOKE. So here are the workouts I followed, there were not rest days, but active recovery days, which were nice. I did have to take one active recovery day completely off because my body had taken a hit at the Insanity class I had taught the night before!

Monday: Total Body Cardio
Tuesday: Upper Fix
Wednesday: Lower Fix
Thursday: Pilates Fix
Friday: Cardio Fix
Saturday: Dirty Thirty

My meal plan allowed me the following containers
4 red- protein
3 green- vegetables
2 yellow- carbs
2 purple- fruit
1 blue- healthy fats
1 orange- seeds/dressings

This may not sound like a lot, but these containers are deep! They definitely hold more food than I was expecting. The meal plans I put together were based on the allotted containers for my specific calorie range. Like I said I did not follow the meal plan exactly on purpose, but I could definitely tell a difference on the day I did follow them as opposed to the days I did not! And when I say I could tell, it was a HUGE difference!

 All in all, I would say the 21 day fix was a success for what I made of it. I could have definitely achieved much better results had I followed the nutrition plan to a T, but I am glad I took the opportunity to physically prove that nutrition is what matters most in any weight loss plan. I am looking for some spunky individuals to join my next 21 day fix challenge group which starts mid-May. Email me,, to reserve a spot and find out more information!

Tuesday, April 15, 2014

Beachbody coaching is not perfection, it's progress

I recently made a Youtube video about why you DON'T have to be perfect to be a Beachbody health and fitness coach, but I want to stress this point all OVER the world wide web! When I started coaching, I was at my heaviest weight. I initially began for the discount..who wouldn't want 25% off of Shakeology every month? Then I started to notice what I am going to call, "the coach effect".

The coach effect to me is simple, it's inspiring others to be the very best they can be. Does this require YOU to be perfect? Hell no! In my opinion and I think you'll agree with me, perfection is not relatable. You do not see that person with their struggles because it appears as though they don't have them. What is relatable? What seems achievable? The person who is working EVERY day to bust their ass to get results. The person who has a cheat meal once in a while because they're human..and the person who is getting results. 

Being a coach has allowed me to not only change my life, but quite a few others as well. I receive messages from time to time from Facebook or Instagram followers telling me, "hey I stumbled across your blog today and it's what made me get up and workout" or "I saw your post and chose not to order the pizza". Does that mean I am perfect and have no faults? No, I am sharing my weight loss journey and inspiring others to do the same. Do these messages help hold me accountable? ABSO-FREAKING-LOUTELY! Why?! Because when I am on the verge of making a poor food choice or not pressing play for my workout, I remember that people are watching and I don't want to let them or my challengers down. I am doing this not only for myself, but for them.

Now, do you have to be a fitness expert to be a coach? No, I'm not. Do you have to be a nutritionist to be a coach? I am most definitely not. You have to be motivated and have the drive to want to be a better person. How many of you out there, right now, are thinking, "wow I would love to do that, but I know I wouldn't be good at it"? I am tell you that you are WRONG! I am writing this because I believe each and everyone of you has the power and the ability to change lives, starting with your own. I wouldn't want you to be perfect on my team, I would want you to have flaws. We all have flaws and we all learn from failures, that's how we grow as people.  

And what else? This company is AMAZING. It allows people (thousands..millions of them!) reach their goals not only physically, but financially! Coaches are retiring their spouses at 30 and 40 years old, they are paying off debt, buying cars in By believing in themselves and believing in this opportunity. AND they are able to do this from the comfort of their own home, creating more time with family and more time to create memories. YOU are an amazing individual...YOU are capable of anything you put your mind to. What makes these TOP coaches different from YOU and ME? NOTHING!!! They all started where you're at and they all had a "why". They remembered their "why" and continued to grow and build. YOU can be the reason someone reaches their goals they never thought possible in their wildest dreams. How crazy cool is that?

So I ask you, if you have the heart and drive to change your life and a few others on the way, email me, and join my team. Believe that you can accomplish anything and you will! I am so excited to hear from each and everyone of you!

Sunday, April 13, 2014

Summer Slim Down 2014: T25 and Brazil Butt Lift

I can't believe that Summer is only 60 days away! That means warm weather and sunshine are coming up on us..that also means that shorts, swim suits, and skirts are also coming up! I remember last summer when I was at my heaviest weight I was, d-e-p-r-e-s-s-e-d that I had to finally buy some big girl clothes for Summer. I also had to buy a one piece (which I wore like twice because I was mortified that I had to wear a one piece and how big I looked in it). I knew I wasn't healthy and I wasn't where I wanted to be. This summer, things are CHANGING for the better, all I know is that I wish I would have found my first challenge group before summer, not after summer! Nonetheless, I am ready to rock some shorts and get in a two piece (almost, I am a work in progress too)!

Below are my before and after photos. If you have ever taken a before photo at your worst moment, nothing ignites the fire quite like that does. NO ONE enjoys taking the before photos, lol, but when it is all said and done you are so  happy that you did! It's proof that cleaning up your diet, adopting fitness habits, and watching your portions really do make all the difference. Through the use of t25, p90x3, and a little Chalean extreme, along with consistently drinking Shakeology and cleaning up my diet, I have almost reached my goal. But guess what? It wasn't that easy and without support of the groups I supported in and my friends and family, it would have been much harder and chances are I would've given up. Have you attempted weight loss but gave up? I know I have.
 I have literally tried everything in the book..let's see...low carb, no carb, Paleo, Jillian Michaels, Weight Watchers, Slim Fast..just to name a few! Nothing has worked and nothing has stuck. I even tried those green tea extract pills...also, did not work. Some of these things may work for other people but they just didn't give me the long term success that I wanted. Changing my lifestyle gave me the success I wanted..I didn't want this loss to be temporary so I adopted new habits and made some big took time but I got there.

Are you ready to make a change with me?!
I am embarking on a 60 day challenge starting May 5th. It's time for the 2014 Summer Slim Down and Booty Boot Camp! 

You're probably asking..why? Because it works! With this group you will have 1:1 coaching from ME..someone who has done this and has been successful. I know this works and I want to help you get healthy, happy, and get results! I am by no means a personal trainer or an expert, but I know what works for busy people. If you are ready to commit, I want to help you exceed your goals. I know life happens and so often we put our health and wellness on the back burner and say "at another time, I have so much going on right now"..but if not now, when will you make it a priority? 

Too often people become sick or injured before they realize that it's time to get in shape and get healthy..this is what I want to help you do. I know that this is one of the hardest things to change in life and it's just not possible without support. My job and goal as your coach is to help you make a LIFESTYLE CHANGE not make this a crash diet.

This is an official invitation to my 2014 Summer Slim Down and Booty Boot Camp. Take a leap of faith with me and believe that we can make a change, together. Click the link below and fill out the form and I will contact you via email with more information! Feel free to email me,, with any questions you may have. I am really looking forward to summer 2014 and I want you to be as well!

Monday, April 7, 2014

Why you need to be doing t25

Speaking from personal experience, t25 is one of the most amazing at home workout programs I have ever done. I know what you're thinking, I just love home workout programs because I am a Beachbody coach..but guess what...I WASN'T A COACH WHEN I STARTED t25! I saw infomercials and different advertisements for t25 and had a great experience with Shaun T during Insanity but I just didn't have the time for the workouts. I was also still rehabilitating from a broken elbow and couldn't quite do the high impact moves of Insanity..insert t25 into my life. I originally just purchased t25 as a program and then stumbled across my coach, Melanie. She made me realize the importance of nutrition with this program so I returned the program and invested in the challenge pack (it was 180, I had to put it on a credit card, signed up to be a coach to get Shakeology decision of my life). So why do I think t25 is great for EVERYONE and ANYONE?!

1. It's only 25 minutes: This program is designed to make sure that you hit those target areas, get that heart rate up, and get it done in 25 minutes. Sure you could go to the gym for 25 minutes or you could do some exercises out of a magazine, but this program is designed to get REAL results in 25 minutes...

2. It's got the modifications: So often I hear, I can't do a Shaun T workout..I'm not in shape. DOESN'T MATTER FOR T25! This program is literally for any fitness level. I had a bum elbow, was at my heaviest weight, and I was still able to do the program 25 minutes a day..was it easy? hell no, but I got stronger and it became less intimidating..and then I liked it.

3. You want to get healthy, reach, goals, but you're a busy mom/dad/career person..great it's only 25 minutes and if you want it bad enough, you can find 25 minutes a day to get it done

4. The proof is in the pudding: You need this because IT WORKS. It takes out the guess work of what to do. It allows you to get the results at home..without a trainer..without a gym membership..and without judgment of people around you!

5. The challenge pack is on sale this month and will give you a spot in my upcoming accountability group! How is that for more bang for your buck?!

Contact me,, to reserve your spot or learn more information about this super program! As someone who has completed this program, believe me when I say this is a great investment..oh and you don't need a lot of space either:)

Wednesday, April 2, 2014

Shakeology: The Misunderstood Powerfood

Quite often when I tell people that I require Shakeology as part of my challenge groups, they say "no" or "I'm not interested in a protein shake", etc. I feel like since I have been promoting and using Shakeology for almost a year now, I need to set the record straight on some misconceptions that a lot of people have. 

1. Shakeology is JUST another protein shake: WRONG! Shakeology does have a higher level  of protein, BUT it is so much more. It contains all natural ingredients from mother Earth and has the exact carb to protein ratio as a meal. It contains 70 superfoods and is the equivalent to eating FIVE salads..sounds like more than protein to me!

2. Shakeology is expensive: WRONG! You know what is expensive? Consecutive meals out and medical bills. Shakeology appears to be a large amount of money because you pay for it all at once, but it averages out between $4 dollars a day. Studies have shown that people have lowered cholesterol and controlled many other ailments while drinking Shakeology, allowing them to free up medical expenses. While Shakeology IS NOT FOR THE USE TO TREAT OR CURE ANY MEDICAL PROBLEMS, it certainly doesn't hurt with all of those nutritious superfoods. Always, check with your doctor first if you have questions though.

3. Shakeology is a weight loss shake: WRONG. This is not your slim fast or your special K shake, this is a WHOLE FOOD shake. It is designed to keep you feeling fuller longer and helps curb your cravings. I can attest to that from personal experience. Those two factors can definitely help you lose weight, but this product is not intended to be a weight loss shake.

4. If I buy Shakeology and don't like it, I'm going to lose my money: WRONG! We are so confident in this product that it comes with a bottom of the bag guarantee. This means that if you finish the month and aren't happy, send back the bag and get your full refund. I have never had anyone want to send it back, so I doubt you will be needing that extra shipping label.

I am sure there are more questions which I would love to answer, simply email me You are able to get Shakeology through me by emailing me, I also have a way for you to cut costs, so contact me soon!

Personal Testimony: I have drank Shakeology almost everyday for 7 months! I am asthmatic, have horrible allergies, was overweight, and deal with blood sugar problems. Since Shakeology came into my life I have been sick ONCE (which I attribute to a job change where I started working with kids and let's be honest...they have lots of germs!). My asthma rarely becomes flared up and my allergies have been kept under control without the use of my antihistamine. Coincidence? I think not!!

And if my answers aren't satisfactory enough for you, see what medical doctors and professionals have to say by watching this short video below!

This information was researched by the blogger and is not the opinion or advice of a medical professional. All information is subject to opinion. It is always recommended that you get an opinion from a medical professional before beginning a new workout or diet plan.