tag:blogger.com,1999:blog-34827619421407159962024-03-05T01:05:49.246-08:00Body RemodelBethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.comBlogger109125tag:blogger.com,1999:blog-3482761942140715996.post-12221149882501575672016-12-27T20:54:00.001-08:002016-12-27T20:54:17.164-08:00New Year's Accountability Group<div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; line-height: 19.32px; margin-bottom: 6px;">
<span style="font-size: 14px;">I am starting up my accountability group again - </span><span style="font-size: large;">January 2, 2017!</span><span style="font-size: 14px;"> </span><span class="_47e3 _5mfr" style="font-size: 14px; line-height: 0; margin: 0px 1px; vertical-align: middle;" title="grin emoticon"><img alt="" aria-hidden="1" class="img" height="16" src="https://www.facebook.com/images/emoji.php/v6/f51/1/16/1f603.png" style="border: 0px; vertical-align: -3px;" width="16" /><span aria-hidden="1" class="_7oe" style="display: inline-block; font-size: 0px; width: 0px;">:D</span></span><span style="font-size: 14px;"> </span></div>
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<span style="font-size: 14px;">It is a women-only closed group (so everything stays private) where we support and motivate each other to eat clean, workout, and reach our goals, whatever they may be. <span class="_47e3 _5mfr" style="line-height: 0; margin: 0px 1px; vertical-align: middle;" title="wink emoticon"><img alt="" aria-hidden="1" class="img" height="16" src="https://www.facebook.com/images/emoji.php/v6/f57/1/16/1f609.png" style="border: 0px; vertical-align: -3px;" width="16" /><span aria-hidden="1" class="_7oe" style="display: inline-block; font-size: 0px; width: 0px;">;)</span></span> So if you need extra help to keep those New Year's resolutions - JOIN US!! </span><span style="font-size: large;">It's totally FREE! </span><span style="font-size: 14px;">Bring a friend. The only thing required is that you PARTICIPATE - no lurkers allowed. (Because that's no fun.)</span></div>
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I really need to get back in the habit of checking in with a group daily. It helps SO much, I can't even tell you. Whenever I think I will just do it on my own, I end up quitting, or making excuses for myself. Then I don't reach my goals & I get disappointed. It just goes around and around. Sound familiar?</div>
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My plan is to do another round of The Master's Hammer and Chisel with some Core De Force thrown in for fun. (Love that program!) I am going to be eating at maintenance calories for 2 months and depending how that goes I will either stick with that or eat in a deficit for the third month. I am going to force myself to get back in the habit of taking monthly progress pictures too. (Those are really hard for me.) It is such a great way to see the changes that you don't think are taking place and to see how far you've come. </div>
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<span style="font-size: large;">These are my new health/fitness goals for the year:</span></div>
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1) Workout at least 5 days a week.</div>
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2) Drink Shakeology at least 5 days a week.</div>
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3) Lose 20 lbs of fat. (I say fat, not weight, because I don't care what the scale says. I want to drop my body fat %)</div>
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4) Meal plan weekly!</div>
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5) Go to bed earlier (7-8 hrs of sleep at least).</div>
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6) Drink at least 3 liters of water per day.</div>
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7) Complete at least 4 workout programs this year.</div>
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Okay, it's official. Now I </div>
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to follow through. Game face is </div>
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<span style="font-size: large;">on! </span></div>
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<span style="font-size: large;">You can do ANYTHING if you want it bad enough. Are you ready??? </span></div>
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<span style="color: #1d2129; font-family: Helvetica, Arial, sans-serif;"><a href="https://www.facebook.com/groups/799024476832150/">https://www.facebook.com/groups/799024476832150/</a></span></div>
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Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com1tag:blogger.com,1999:blog-3482761942140715996.post-40807659044003479222016-08-13T10:36:00.001-07:002016-08-13T10:37:57.592-07:00How To Check Your Progress Weekly To Make Sure You Are Reaching Your Goals<div class="" data-block="true" data-editor="1qg4q" data-offset-key="c7hsh-0-0" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; line-height: 18px; white-space: pre-wrap;">
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Do you ever feel like you are working out hard & eating healthy, yet week after week you aren't seeing changes?<span style="font-size: large;"> If you are not tracking your progress weekly, how are you going to be able to know if what you are doing is even working?</span></div>
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There is nothing worse than busting your butt every day for a month and then realizing you have gained fat when you wanted to lose. And that you might have had better results if you would have adjusted your calories or tweaked your training program. </div>
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Here are 6 tips to help you reach those goals:</div>
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1) Decide where you want to go - set a goal!</div>
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2) Establish a starting point. Where are you now? What is it going to take to get there?</div>
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3) Formulate a plan of action. (Meal plan/training program) Put it up where you can see it.</div>
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4) Act on your plan CONSISTENTLY. Work hard every. single. day.</div>
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5) KNOW if it's working or not. (Pay attention!) Some people have been making the same nutrition & training mistakes for years & still wonder why they aren't seeing results.</div>
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6) Be flexible in your approach & BE PERSISTENT!</div>
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Be willing to adjust your approach as many times as necessary until you reach your goal. Don't do what it takes for anyone else...do what it takes for YOU!</div>
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Don't give up!</div>
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<span data-offset-key="e9fmh-0-0">Okay, so let's go into more detail about how to do that. <span style="font-size: large;"><b>First of all, you are going to need to know your body fat %.</b></span> You can get expensive testing done or just use calipers. (I have a scale that I think it just as accurate as calipers.) Unless you are going to be competing in a figure competition, I don't think it matters how accurate it is, as long as you are using the same method each time, you will be able to see changes from week to week.</span></div>
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<span data-offset-key="e9fmh-0-0">Once you know your body fat %, multiply that number by your scale weight. This will give you your fat weight. Then subtract your fat weight from your total body weight to get your lean body mass.</span></div>
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<i><b>Example:</b></i> Let's say you weigh 145 with 28% bf. </div>
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145 x .28 = 40.6 (fat weight)</div>
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145 - 40.6 = 104.4 (lean body mass) </div>
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This is a really good thing to know, because each week you are going to calculate these numbers again & you will be able to see if your moving in the right direction for your goals. <b>This will give you proper feedback!!</b></div>
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If you are trying to lose fat, you want to see your fat weight go down, while your lean mass stays the same or increases. But don't stress out if you see an increase in weight or fat from one week to the next. That just means that you have the chance to tweak things a bit and then check again the next week. :) Make sure you check the trends over time - I probably wouldn't worry too much for the first couple weeks of tracking, because you might be losing water weight, but if you are consistently losing lean mass, you will probably need to add calories. <span style="font-size: large;"><b>It is really empowering to be able to do this yourself!!</b></span> <span style="font-size: large;">YOU will learn what works for YOUR body instead of following someone else's advice!</span></div>
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<span data-offset-key="e9fmh-0-0">Here are some charts I use to see changes over time.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3MTcpT1_Bgzeh4KrSh_KBc_FWB2PfXAzqwT9kYqgli1ExmdvEYwzA4EG8x1aWERXfhaa5hCVrLjjCGXjqXHJ3dw6ng4leXZudF0yhKFncK27XYQoE9eCp-Qe-f1oMXsGmtsISPTOqynFL/s1600/Capture.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="276" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3MTcpT1_Bgzeh4KrSh_KBc_FWB2PfXAzqwT9kYqgli1ExmdvEYwzA4EG8x1aWERXfhaa5hCVrLjjCGXjqXHJ3dw6ng4leXZudF0yhKFncK27XYQoE9eCp-Qe-f1oMXsGmtsISPTOqynFL/s400/Capture.JPG" width="400" /></a></div>
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Weekly Body Fat Progress Chart</div>
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<span data-offset-key="e9fmh-0-0"><a href="https://drive.google.com/file/d/0B0gjGgk86F0qWDlRUEpRSDY1NE0/view?usp=sharing" target="_blank">Weekly Body Fat Progress Chart</a> (PDF)</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeCzqWFNkX2ZnUVyjjm_pc8xz3uaTrHZ7HJYQD3P3yRWY6q1YDYF8srSCnwV2nAWIWxbzzxVr1N6lPzXD99tBAg9H1Fb-i2Lw442ttT6aoqziAlsfyd_vPuuxXHFRd2ckwxhqLaGObb9ps/s1600/Capture+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeCzqWFNkX2ZnUVyjjm_pc8xz3uaTrHZ7HJYQD3P3yRWY6q1YDYF8srSCnwV2nAWIWxbzzxVr1N6lPzXD99tBAg9H1Fb-i2Lw442ttT6aoqziAlsfyd_vPuuxXHFRd2ckwxhqLaGObb9ps/s400/Capture+2.JPG" width="400" /></a></div>
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Weekly Measurement Chart</div>
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<span data-offset-key="e9fmh-0-0"><a href="https://drive.google.com/file/d/0B0gjGgk86F0qdEZ5Y1VSX0VVbnM/view?usp=sharing" target="_blank">Weekly Measurement Chart</a> (PDF)</span></div>
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<span data-offset-key="e9fmh-0-0">You should also take measurements and pictures to help you see if you are moving in the right direction. Your weight might stay the same, but if you are losing inches your body fat should be going down as well. I don't really care for the scale too much, but it is a great tool to help make sure that I am staying on track!</span></div>
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<span data-offset-key="e9fmh-0-0">Well, I hope that this helps you a little. There is a really amazing book that I call my fitness Bible - it has a TON of information in it & I read it over and over - it's called Burn the Fat, Feed the Muscle by Tom Venuto. Seriously, pick up a copy ASAP! It helps soooo much! </span></div>
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<span style="font-size: large;">If you have any other questions, or need someone to coach you through the process, feel free to contact me!</span></div>
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<a href="mailto:coachbethclark@outlook.com">coachbethclark@outlook.com</a></div>
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Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com0tag:blogger.com,1999:blog-3482761942140715996.post-67945526405507767872016-07-25T11:14:00.000-07:002016-07-25T11:14:36.172-07:00Buttery Dill Salmon<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIscjehHtanohJjqODTI0I0PgueJaRd46MWJgEGVgNyP_1t97izhnEFgPQzP_lZswU7YpfH_DchaW0I7vLtL3KcoMg4EYQUZBwE4AkAqKo6u_tdSy3nZFN7UwZ0wJmI76Nn-rRNYO2dGfS/s1600/FullSizeRender.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIscjehHtanohJjqODTI0I0PgueJaRd46MWJgEGVgNyP_1t97izhnEFgPQzP_lZswU7YpfH_DchaW0I7vLtL3KcoMg4EYQUZBwE4AkAqKo6u_tdSy3nZFN7UwZ0wJmI76Nn-rRNYO2dGfS/s640/FullSizeRender.jpg" width="448" /></a></div>
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<span style="font-size: large;">This is seriously the best salmon recipe I have ever tried. </span>I am not one for strong flavors on my salmon and I really want it to be moist and juicy. There is nothing worse than dry, chewy salmon. Ugh! <br />
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This recipe comes out perfectly every time. <span style="font-size: large;">It is really moist with a light, yummy flavor. </span>(My kids also LOVE it and they usually are not big on salmon.)<br />
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<span style="font-size: large;"><b><u>Ingredients:</u></b></span><br />
Salmon<br />
salt<br />
garlic powder<br />
dill weed<br />
butter<br />
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<span style="font-size: large;"><b><u>Directions:</u></b></span><br />
Preheat oven to 425F<br />
Line baking sheet with foil.<br />
Sprinkle spices on top of salmon. (As much as you want. If you like it really garlicky - go for it!)<br />
Top with a pat of butter, about 1 TBS<br />
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Bake 15 minutes at 425F<br />
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Enjoy!<br />
<br />Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com1tag:blogger.com,1999:blog-3482761942140715996.post-68849046613741889532016-05-13T12:28:00.000-07:002016-05-13T12:28:06.736-07:00Tuna Stuffed AvocadosI have recently decided to cut grains, processed food, and extra sugars from my diet for awhile. It's a little tricky coming up with new things to eat for lunch because I could seriously eat a sandwich <span style="font-size: large;">every day.</span> I have a yummy tuna/avocado pita sandwich recipe that I used to eat a lot, so I decided to just TRY it without the pita. <span style="font-size: large;">I didn't even miss it!</span><br />
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The avocado keeps the tuna really moist and the tomato adds a little extra flavor and juiciness. Yummy! You could probably add some celery, onions, or bell peppers if you wanted to add some crunch to it. Extra seasonings would be good as well. (I'm kind of boring when it comes to food though, unless it's SPICY - I LOVE spicy!)<br />
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The best part about this recipe is that it takes like 2 minutes to throw together. And it's soooo good for you!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjip9yauQiASBIl49kcbKJ2jjQcj-gxiRe2h3wkokbJWzXO2K_qKKuUy1He-9QjBquA_mwekHdvIpptLE_CKRZ2q1rj6VF2SXyxdStY203lO2WoOq1vLuRXm3KUJs1DfFbgVOkhAEr2yhw6/s1600/tuna+avocado.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="452" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjip9yauQiASBIl49kcbKJ2jjQcj-gxiRe2h3wkokbJWzXO2K_qKKuUy1He-9QjBquA_mwekHdvIpptLE_CKRZ2q1rj6VF2SXyxdStY203lO2WoOq1vLuRXm3KUJs1DfFbgVOkhAEr2yhw6/s640/tuna+avocado.jpg" width="640" /></a></div>
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<b><u><span style="font-size: large;">Ingredients:</span></u></b><br />
<i>(makes 2 servings)</i><br />
1 can albacore tuna in water<br />
1 avocado, sliced in half<br />
cherry tomatoes, diced<br />
sea salt, to taste<br />
pepper, to taste<br />
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Scoop out a little of the avocado, leaving some around the edge & in the bottom of the skins. Mix the avocado, tuna, and tomatoes together in separate bowl. Add seasonings if you want. Spoon the mixture back into the avocado skins & enjoy!<br />
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(I confess, the next day I just ate everything out of the bowl - I was too hungry to be fancy!) hahaBethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com0tag:blogger.com,1999:blog-3482761942140715996.post-44762252207571921992016-04-04T14:02:00.001-07:002016-04-04T14:02:57.876-07:00Healthy Southwest Chicken Bowl<div style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; line-height: 19.32px; margin-bottom: 6px;">
<span style="font-size: large;">Have I ever shared my all-time favorite go-to lunch?</span><span style="font-size: 14px;"> It's A-MAZING! I seriously eat this almost every day. Never get sick of it! Yummm! </span></div>
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<br /><i class="_4-k1 img sp_fM-mz8spZ1b sx_d580ab" style="background-image: url("/rsrc.php/v2/yx/r/pimRBh7B6ER.png"); background-position: 0px -170px; background-repeat: no-repeat; background-size: auto; display: inline-block; height: 16px; vertical-align: -3px; width: 16px;"><u style="left: -999999px; position: absolute;">grin emoticon<span style="line-height: 19.32px;"> </span><span style="line-height: 19.32px;">I seriously eat this almost every day. Never get sick of it. Mmmmm!</span></u></i></div>
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<b><u>Ingredients:</u></b></div>
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1 red container of chopped, cooked chicken (about 2 oz)<br />1 yellow container of black beans (1/2 cup)<br />1 individual packet of guacamole (Blue container or 1/3 cup homemade)</div>
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I usually buy rotisserie chicken, cut it all up, and store it in individual containers. (You can also cook some up ahead of time, or use leftovers from another meal.) I buy individual packets of guacamole too. I found the Tableside Chunky Guacamole at Costco. It's really yummy & spicy! </div>
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<span style="line-height: 19.32px;">Then all you have to do is heat the chicken in a pan with some black beans, toss in the guac, and BAM! Delicious, healthy, and fast! :D </span></div>
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Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com1tag:blogger.com,1999:blog-3482761942140715996.post-45805945236531997312016-02-10T21:21:00.000-08:002016-02-10T21:21:04.414-08:00Body Beast, Hammer & Chisel HYBRID!<span style="font-size: large;">I only have 2 more weeks left of The Master's Hammer & Chisel! It went by so fast! I absolutely LOVE this program!</span> I am totally planning on doing another round but I think this time I will add in one of my other favorite programs - Body Beast.<br />
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This was a really hard hybrid to make. The Hammer & Chisel workouts are total body, working legs practically every day. This is seriously great for the booty! I definitely liked that about the program. ;) Body Beast focuses on one or two body parts each day so I had to be careful when planning this that we didn't overlap the muscle groups too much.<br />
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<b>I found the best way to incorporate both programs was to do alternate weeks. </b>(With a little extra cardio added in on the Beast weeks.) <b>This actually works out really great for a couple reasons. </b><br />
1) You can adjust your calorie intake week to week to fit your goals. (Like eating more on Beast weeks, and cutting down on the H&C weeks.)<br />
2) There is a lot of variety. I am actually looking forward to trying this one out!<br />
3) You can focus really hard one week on lifting heavy and reaching muscle failure. The next week you can work on your strength, speed, & endurance by adding in the total body workouts each day.<br />
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I made this a 60-day hybrid so if you want to continue month 1 for a couple extra weeks before moving on to month 2, that would be totally fine. Feel free to add or remove any of the ab workouts too. I made this based on what I would like to do. ;)</div>
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Good Luck! Have fun and let me know how this works out for you! I will be starting my hybrid February 29 if anyone wants to join me.</div>
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<br />Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com1tag:blogger.com,1999:blog-3482761942140715996.post-57299793094244669422016-01-05T08:10:00.000-08:002016-08-23T07:54:04.437-07:00Hammer & Chisel<div style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-bottom: 6px;">
After jumping back and forth over my workout bench, pull-up burpees, sumo power jumps, and all kinds of craziness - I completed day 2 of Hammer & Chisel! I have to say I am LOVING this program so far! (Even though it's kicking my booty.) <i class="_4-k1 img sp_fM-mz8spZ1b sx_7f72ac" style="background-image: url("/rsrc.php/v2/yx/r/pimRBh7B6ER.png"); background-position: 0px -442px; background-repeat: no-repeat; background-size: auto; display: inline-block; height: 16px; vertical-align: -3px; width: 16px;"><u style="left: -999999px; position: absolute;">wink emoticon</u></i></div>
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Today was Hammer Plyo. I have to say I was a little scared before doing this workout - luckily it's short - but I think the Chisel Balance I did yesterday was much harder! You have to really concentrate and use more muscles when you are working one hand with the opposite foot. Apparently my balance needs a lot more work! haha </div>
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<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="font-size: 14px; line-height: 19.32px;">I'm sorry I don't have those great little videos of me doing some of the moves but I don't want to worry about what I look like working out. That's the point of working out at home, right? I'm sure you wouldn't want to see it anyway. Yikes! ;) </span></span></div>
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<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="font-size: 14px; line-height: 19.32px;">I will definitely try to give more in depth reviews though so you will know what to expect from this program. I will also be posting my nutrition plan, menu, and hopefully some worksheets, so stay tuned. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0IYZvco1deZxGSrG8txY75CtJwvcOHf8dK0v5j11EJGnJ8sWNOUkbviVl9rg3YrD8l38Fa3f4n4R-7xO9lFasyg7jWMqsGOuS1tXI-K4FVvHl6gnSoXou7IJPnnjOdbPF9O7ClwEfm4YY/s1600/hammer+%2526+chisel+board.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0IYZvco1deZxGSrG8txY75CtJwvcOHf8dK0v5j11EJGnJ8sWNOUkbviVl9rg3YrD8l38Fa3f4n4R-7xO9lFasyg7jWMqsGOuS1tXI-K4FVvHl6gnSoXou7IJPnnjOdbPF9O7ClwEfm4YY/s640/hammer+%2526+chisel+board.jpg" width="480" /></a></div>
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I also made this cute little workout board to motivate me! I got some chalkboard contact paper and chalk markers for Christmas and I wanted to try them out. (I cross off every day but in this picture I added the X's digitally.)</div>
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I'm still working on getting everything organized after the holidays. I don't know why it's taking me so long!</div>
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Don't let this program intimidate you guys. It's totally doable. I had to modify a few things today but that just gives me room to grow and improve myself. I can't wait to see what I get to try tomorrow! </div>
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<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="font-size: 14px; line-height: 19.32px;">Feel free to contact me if you have any questions or need some help.</span></span></div>
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<span style="color: #141823; font-family: "helvetica" , "arial" , sans-serif;"><span style="font-size: 14px; line-height: 19.32px;"><a href="mailto:coachbethclark@outlook.com">coachbethclark@outlook.com</a></span></span></div>
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Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com0tag:blogger.com,1999:blog-3482761942140715996.post-75243563361740999302015-10-26T14:29:00.001-07:002015-10-26T14:29:59.575-07:00Protein and Pumpkin - What's Not to Love?<span style="color: orange; font-size: large;"><i>Today is National Pumpkin Day so I thought I would post a couple of new healthy pumpkin recipes. The first one is a really yummy pudding that you can eat plain or put in a little pie crust if you have a few extra carbs to spare. </i></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc0aps2CoPLYwTEyhsN81QSsLbkInjKy9UzZUXYCM-O_Nq4oKLMMbwMPz53nWJAkF0JOuGJtSypL7wfdne7Oo25zMd0CMQ1SkLN7LD58esRppQ6EfithabgBSLa-_sADxLdP44rpkSjqgf/s1600/pumpkin+pudding.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="287" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc0aps2CoPLYwTEyhsN81QSsLbkInjKy9UzZUXYCM-O_Nq4oKLMMbwMPz53nWJAkF0JOuGJtSypL7wfdne7Oo25zMd0CMQ1SkLN7LD58esRppQ6EfithabgBSLa-_sADxLdP44rpkSjqgf/s400/pumpkin+pudding.jpg" width="400" /></a></div>
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<u><b><span style="font-size: large;">Protein Pumpkin Pudding</span></b></u><br />
1/2 cup canned pumpkin<br />
1 container of greek yogurt, vanilla flavored<br />
1/2 scoop vanilla protein powder<br />
1 TBS of fat-free Cool Whip<br />
1-2 packets of Stevia, optional<br />
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Blend together all ingredients until smooth. You can add a packet or two of Stevia to make it a little sweeter if you want.<br />
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Eat straight from the dish or put it in a little graham cracker pie crust -<br />
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Mmmmm - tastes just like a pumpkin pie! (Only healthier!)</div>
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<span style="color: orange; font-size: large;"><i>The next recipe is a pumpkin smoothie. You can use regular protein powder for this or use vanilla Shakeology. Either way - deliciousness!</i></span></div>
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photo: vitamix.com</div>
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<span style="font-size: large;"><b><u>Pumpkin Protein Smoothie</u></b></span></div>
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1 - 1 1/2 cups cold water</div>
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1 1/2 scoops vanilla protein powder, or 1 scoop vanilla Shakeology</div>
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1 tsp cinnamon</div>
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1 tsp pumpkin spice</div>
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1 packet Stevia</div>
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4-6 ice cubes</div>
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Blend all ingredients together until smooth. You can add some fat free Cool Whip and/or cinnamon to make it pretty. If you like it a little thicker, you can stick it in the freezer for a few minutes.</div>
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<span style="color: orange; font-size: large;"><i>The last recipe is a for pumpkin pie oatmeal. This is super yummy and totally hits the spot on cold mornings.</i></span></div>
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<b><u><span style="font-size: large;">Protein Pumpkin Pie Oatmeal</span></u></b></div>
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1/2 cup old-fashioned oats</div>
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1/2 cup canned pumpkin</div>
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1 scoop vanilla protein powder</div>
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pumpkin spice</div>
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dash of cinnamon</div>
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1 packet Stevia, optional</div>
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Mix oats with water and microwave (as per the directions on oat container), stir in pumpkin and protein powder, adding water if needed to get a smooth consistency. Add spices and Stevia to taste. Enjoy!</div>
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Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com0tag:blogger.com,1999:blog-3482761942140715996.post-66091358596683841172015-10-01T10:11:00.000-07:002015-10-01T10:11:46.732-07:00Sneak Peek - Hammer & Chisel Workout<span style="font-size: large;">Today is the day you can try out two of the new MASTER'S HAMMER & CHISEL workouts!!!</span> I am so excited for this workout to be released!<br />
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Have you heard about it yet?<br />
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<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/9KKlAzmLVC8/0.jpg" src="https://www.youtube.com/embed/9KKlAzmLVC8?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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Looks pretty awesome, right? RIGHT? :D<br />
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I was actually wanting a Body Beast 2 but I am okay with this....for now. haha<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbBKlucj2CC3cKCbNzYJjqO9hKDP-FsfNjFXrqtrxzISPn4NRABKYvzT-jWwGCQZJaIqCdTmgeH0hs0XApVQ-JsCvz_0hfneVn5hcFKcoO2a5YRZAnOk3lS_lf4pDBzMNCdnhfGhpqxKlI/s1600/71106fd73926cebc915c4d19bb1af500.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="397" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbBKlucj2CC3cKCbNzYJjqO9hKDP-FsfNjFXrqtrxzISPn4NRABKYvzT-jWwGCQZJaIqCdTmgeH0hs0XApVQ-JsCvz_0hfneVn5hcFKcoO2a5YRZAnOk3lS_lf4pDBzMNCdnhfGhpqxKlI/s400/71106fd73926cebc915c4d19bb1af500.jpg" width="400" /></a></div>
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Sagi Kalev (<a href="https://extranet.securefreedom.com/MillionDollarBody/csShopping/ShoppingCart.asp?Cat=Fitness%20Program|Body%20Beast" target="_blank">Body Beast</a>) and Autumn Calabrese (<a href="https://extranet.securefreedom.com/MillionDollarBody/csShopping/ShoppingCart.asp?Cat=Fitness%20Program|21%20Day%20Fix" target="_blank">21 Day Fix</a>, <a href="https://extranet.securefreedom.com/MillionDollarBody/csShopping/ShoppingCart.asp?Cat=Fitness%20Program|21%20Day%20Fix%20EXTREME" target="_blank">21 Day Fix Extreme</a>) teamed up to create The Master's Hammer and Chisel. </div>
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This is a 60-day program where you build muscle with Sagi for the first 30 days, and then chisel the fat the next 30 days with Autumn.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcnn7kRBFp_JShrZp8iJ0PKatA1cEN_jqxdq0cF1Unc_97LwGzCLyoX283dCYQP8cDb3NQ2udyesrrYGunN4JgvL2ZYtgyECWw5xHAhdlxTutIJPPf9mD0qqDTGSCHFGbqgDkcC3CX7lda/s1600/CQLRcXvUEAAjKUz.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcnn7kRBFp_JShrZp8iJ0PKatA1cEN_jqxdq0cF1Unc_97LwGzCLyoX283dCYQP8cDb3NQ2udyesrrYGunN4JgvL2ZYtgyECWw5xHAhdlxTutIJPPf9mD0qqDTGSCHFGbqgDkcC3CX7lda/s400/CQLRcXvUEAAjKUz.jpg" width="400" /></a></div>
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This program won't be released until December but you can try two of the workouts RIGHT NOW on Beachbody On Demand! </div>
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These are the 2 workouts:</div>
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<span style="font-size: large;"><b><u>ISO Speed Hammer</u></b></span></div>
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<b>Time:</b> 25 minutes</div>
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<b>Trainer:</b> Sagi</div>
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<b>Equipment Needed: </b>Weights, bench or stability ball, resistance bands or towel, chin-up bar or bands with door attachment</div>
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<b>Workout Details: </b>10 reps slow 3-count, 10 reps fast </div>
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<b>Example:</b> 10 push ups slow (3 counts), 10 push ups fast, repeat with lunges, chin ups, deadlifts, shoulder raises, squats, and so on. This is a total body workout where every muscle group gets worked. </div>
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<b>Review:</b> I LOVED this workout! You really get your heart rate up during the fast reps & by the end you are SWEATING! After doing 10 reps slow, the fast reps really toast your muscles too. I will definitely be feeling sore tomorrow! I am not usually a huge fan of the resistance bands because I feel like they are awkward and hard to use most of the time. This workout wasn't too bad using the bands though, and it's only a few moves.</div>
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<b><u><span style="font-size: large;">Total Body Chisel </span></u></b></div>
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<b>Time:</b> 35 minutes</div>
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<b>Trainer:</b> Autumn</div>
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<b>Equipment Needed:</b> Weights, bench or stability ball, towel</div>
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<b>Workout Details: </b>3 rounds, 3 exercises each, 10 reps each </div>
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<b>Example: </b>10 squats, 10 chest presses, 10 bent-over rows - repeat 3 times. That's round one. Then you do a new set of exercises for the next round, and so on. She does legs, chest, back, legs chest, back, and the last set is legs, biceps and then triceps. </div>
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<b>Review: </b>I LOVED this one too! I admit I was a little nervous about Autumn being the trainer because I wasn't a huge fan in the 21DF workouts. She is a lot more serious in this one and I really liked that! She really concentrates on and explains proper form throughout and the pace is slow enough that you can really lift heavy and not feel like you are rushing through the moves. I used pretty light weights for this one because I don't have a laptop & had to do it in my office so I didn't want to carry my heavy weights downstairs. haha However, my legs were still shaking at the end!!</div>
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<span style="font-size: large;">I am definitely going to be buying this program when it's released in December!</span> 60 days to ripped and shredded? Sign me up! haha ;)</div>
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You can try BOD for 30 days FREE! Sign up for a <a href="http://www.beachbodycoach.com/esuite/home/bethclark#" target="_blank">club account here.</a> Not only do you get to try Hammer & Chisel, but you get access to TONS of other Beachbody workout programs! </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXp_WpQ_0jcRTmSX8qdodrHQMuXFsbb7pFuN6qGQFjfMnuJVzpEMJMEbz5Qemnf1O1pW8Mj_FieVWZwHBP13RXwMXSrhhyaBCl-tjiE4YeE4mIfrmbNojEhQANhTbwDhIFxtyRGaB8XzQS/s1600/BBOD.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="281" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXp_WpQ_0jcRTmSX8qdodrHQMuXFsbb7pFuN6qGQFjfMnuJVzpEMJMEbz5Qemnf1O1pW8Mj_FieVWZwHBP13RXwMXSrhhyaBCl-tjiE4YeE4mIfrmbNojEhQANhTbwDhIFxtyRGaB8XzQS/s640/BBOD.jpg" width="640" /></a></div>
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If you have any questions about this workout, other workouts, or BOD - comment below or send me an email. I will try to answer them for you the best I can.<br />
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Go try these workouts & let me know what you think?<br />
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<a href="mailto:coachbethclark@outlook.com">coachbethclark@outlook.com</a><br />
<a href="https://www.facebook.com/BodyRemodel">https://www.facebook.com/BodyRemodel</a><br />
<br />Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com1tag:blogger.com,1999:blog-3482761942140715996.post-71336807181555593762015-08-24T07:04:00.000-07:002015-08-24T07:04:18.236-07:00Dealing With Low Energy LevelsWow! I haven't posted in a really long time! You will know why after you read this post though. It's been a long couple of years, but I think I'm finally starting to feel like my old self again.<br />
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I have been in such a slump lately! It all happened so gradually that I'm not even sure exactly when it started. <span style="font-size: large;">A year ago I was diagnosed with a low thyroid.</span> That gave me an answer to a lot of the symptoms I had been experiencing. I thought being on medication might make things a little better and they WERE for <i>awhile.</i> I knew that having a low thyroid would be harder to lose weight. (Add that to me being over 40 also.) I also knew that it was still possible to lose weight but it was completely up to me to keep my nutrition in check. If I stayed super strict and NEVER missed a workout - I could actually lose a few pounds. However, the minute I strayed off clean eating - I would gain it all back. <span style="font-size: large;">I have really struggled with this! </span>Here I was, telling people how to lose weight, coaching them, seeing the results they were getting but then I could never do it myself. <span style="font-size: large;">It was so frustrating! </span><br />
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I decided that I just wasn't as active as I used to be. (My kids aren't little anymore so I wasn't chasing after them all day.) <span style="font-size: large;">I got a Fitbit for Christmas and decided to try to get more steps in during the day.</span> I even set reminders on my phone so I would get up and walk around every so often. I still got my workouts in almost every day as well. <span style="font-size: large;">But I was still SO TIRED!!</span> I didn't want to do <i>anything</i>.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBfAzxyjT6e4s0lK_Obvv4T6ihMPdM62oLouOh9eZhP2H47DPz-Ss67Ydhj_8c3PIYQqYYEh1WPRs_GYg_C79SFScpmmzBJf6hBiinMeVNfF9ugeQyWd8Tc1KRdPN3E-EMwa2oWKtIY67E/s1600/10514638_10152596366491907_7224770870808881130_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBfAzxyjT6e4s0lK_Obvv4T6ihMPdM62oLouOh9eZhP2H47DPz-Ss67Ydhj_8c3PIYQqYYEh1WPRs_GYg_C79SFScpmmzBJf6hBiinMeVNfF9ugeQyWd8Tc1KRdPN3E-EMwa2oWKtIY67E/s320/10514638_10152596366491907_7224770870808881130_n.jpg" width="320" /></a></div>
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<span style="font-size: large;">I kept thinking to myself that I was just being lazy.</span> I would write up my to-do lists and come up with projects that I could work on to keep me busy and motivated. I would fully intend to do them, but just couldn't bring myself to even get started. Ugh! It was AWFUL! <span style="font-size: large;">I could get some things done if I did them in the morning but by noon I was DONE. </span>And it wasn't even just physically - I was <i>mentally</i> exhausted too. My brain would <i>check.</i> <i>out.</i> I would try to plan out my weekly meals, or write a blog post & I could. not. stay. focused. I seriously couldn't concentrate. <span style="font-size: large;">All I wanted to do was go take a nap.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjilRkEOOC3YXriVOGzWYfLEjd0pKCAHWwWNAZMkJjEEBxPY-WGRc0FcfL7ihetAHOO1SEAEFbVoxFCKz6SWq7-RS-7qD5UOVbW2zCSUkUFlSn1O2mL-yJpDbe-aOe6GeqdmgwaiL6GYRRR/s1600/hAF579B9D.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjilRkEOOC3YXriVOGzWYfLEjd0pKCAHWwWNAZMkJjEEBxPY-WGRc0FcfL7ihetAHOO1SEAEFbVoxFCKz6SWq7-RS-7qD5UOVbW2zCSUkUFlSn1O2mL-yJpDbe-aOe6GeqdmgwaiL6GYRRR/s400/hAF579B9D.jpg" width="400" /></a></div>
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I had no motivation to do ANYTHING. If my calendar started to fill up, I would get overwhelmed and stressed out. <span style="font-size: large;">I just wanted to stay in my own little world.</span> Don't anybody bother me - please.<br />
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<span style="font-size: large;">Now just so you know - this was all happening very gradually.</span> I was coming up with reasons for the way I was feeling. "It's cold outside, so that's why I want to stay curled up with my electric blanket and read a book." "I've been running errands all morning, so I don't want to make dinner tonight."<br />
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It just so happened that my thyroid prescription was running out & it was time to make another appointment with my doctor. For some reason I started looking back on how I'd been feeling and realized I had been in a slump for quite awhile. <span style="font-size: large;">I figured it must be my thyroid. </span><br />
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Then about a week before my appointment I had a REALLY bad day. I was super exhausted, moody, depressed, didn't want to do anything. <span style="font-size: large;">I had totally turned into my teenager!!</span> haha ;) That night my husband took the kids out to dinner and I decided to stay home <i>(because I just felt too fat to eat unhealthy food, plus I didn't think I looked good that day, plus I just didn't want to go anywhere).</i> When I woke up the next day feeling so much better, I started thinking it might be my hormone levels. I AM over 40 - could totally be perimenopause, right? So I talked to my mom and <span style="font-size: large;">she suggested I get my vitamin levels checked. </span>I started researching low B12 and read that both B12 and D could cause some of the same symptoms I'd been having. I just knew that was what it was and I ordered both vitamins from Amazon. I didn't want to take them until I'd been in to see my doctor though so I could get accurate test results.<br />
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When I saw the doctor, she said that my thyroid was right where it should be, my B12 levels were actually pretty high (oh crap) but <span style="font-size: large;">my vitamin D was really low</span> (whew). I say "whew" because I was actually a little glad that I had <i>something</i> to explain my symptoms, right? After talking with her a little more about how I'd been feeling, she suggested they also check my testosterone levels. She was almost positive that it would end up being low.<br />
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While I waited for THOSE results to come back, <b><span style="font-size: large;">I researched low testosterone in women</span>.</b> Here's what I came up with:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-4WiL3hxRuAKNaqLzKQ-ty7wn0Fr46-rPyOEPskI06U1aJSLxvApkwKQfRjheVl7_N6FZNYpoAHt-rM9HfTbnUPFHYBqBkExR_zPDxdvxOv-vbMuAcNnSC0hdLQpelEwbbSxMziDmYAKW/s1600/testosterone-symptoms.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="257" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-4WiL3hxRuAKNaqLzKQ-ty7wn0Fr46-rPyOEPskI06U1aJSLxvApkwKQfRjheVl7_N6FZNYpoAHt-rM9HfTbnUPFHYBqBkExR_zPDxdvxOv-vbMuAcNnSC0hdLQpelEwbbSxMziDmYAKW/s640/testosterone-symptoms.gif" width="640" /></a></div>
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<i>I chose a picture because it's more fun to look at but there are lots of articles online you can read. </i></div>
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<span style="font-size: large;">Who knew, right? </span></div>
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I never would have thought low testosterone would be an issue for women. <span style="font-size: large;">So my results came back and my test levels were definitely low. </span>She put me on a really low dose - just enough to raise my levels but not so high that I would have negative effects. I have a special compound made for me that I take daily. It just melts under my tongue. Easy peasy.<br />
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I am also taking 5000IU of vitamin D every day. Here are some symptoms of low vitamin D:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4m7t710NMIODiu8ztRWHfRQl0rkt2NWL2yhgvuwOS4H5atp_3tcsIl9xH5aDhGf3bjkaDOPSxLdnbRYG3Dks5SvwRvxJncz47ANOKNTtZv9W2uqZhmuNdoqUcsDhHyZ2MjtVgQUW0p6D1/s1600/11822604_732671446837734_8666865847422231726_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4m7t710NMIODiu8ztRWHfRQl0rkt2NWL2yhgvuwOS4H5atp_3tcsIl9xH5aDhGf3bjkaDOPSxLdnbRYG3Dks5SvwRvxJncz47ANOKNTtZv9W2uqZhmuNdoqUcsDhHyZ2MjtVgQUW0p6D1/s640/11822604_732671446837734_8666865847422231726_n.jpg" width="561" /></a></div>
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I am posting about this in hopes that maybe there is someone reading this that has dealt with something similar. <span style="font-size: large;">No one understands how horrible you feel unless they have experienced it themselves.</span> My mom totally understands. My sister-in-law....not so much. When I was telling her all the things I'd been going through, guess what she said? "Maybe you need to get a job."<br />
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I get that she was trying to help though. <b>It's just that I KNEW something was wrong. This wasn't me AT ALL. </b>I am so glad that I had a doctor willing to help me figure out what was going on.<br />
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<b><span style="color: purple;">So I want to let you all know that if you have low energy levels - <span style="font-size: large;">you DO NOT have to accept it!! </span></span></b> I thought for so long that I was getting older, my metabolism was slowing and I would just "have to live with it". <b>NOT TRUE!</b> Like I told my doctor - <span style="font-size: large;">"My 72 year-old mother has more energy than me!" </span><br />
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I have been taking my vitamin D and testosterone for about 2.5 weeks. <span style="font-size: large;">I noticed a difference in the FIRST WEEK! </span>Now, I run errands after lunch and I'm not tired AT ALL! I haven't had weird mood swings. If I happen to lay down for a real quick "power nap", I hop right up after and feel totally refreshed and energetic. I am not overwhelmed when I have a lot of things going on. I'm so ready to take them on again! I also don't feel like a heavy weight is settling on my mind in the afternoon. (I think some people call it 'brain fog' - totally get it now.) And a great bonus - I've lost a couple pounds this week! I know that's not a huge difference but it's a start. <span style="font-size: large;">It makes me realize I'm getting back to normal, I have energy again and I CAN DO THIS! </span><br />
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It makes me think of my favorite part of any Chalene Johnson workout. (If any of you have done her workouts, you'll totally get this.) You're halfway through the workout, out of breath, about to die, and Chalene says:<br />
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LOVE, LOVE, LOVE that! </div>
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So - my friends - <span style="font-size: large;">get out there and get your vitamin and hormone levels checked ASAP! </span>So many people are feeling the exact same way I did every day and like me, just figuring they're being lazy or it's just a part of life. Don't let anyone make you feel like a bad person because of it either! We're hard enough on ourselves! I felt like such a horrible mother and wife. The guilt just adds to it. Go find a doctor who will <i>really listen</i> to you and <span style="font-size: large;">don't ever stop until you figure it out!!</span></div>
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I'm sorry this was such a long post. If you read the whole thing - thank you. ;) And as always, I am here if you want to talk. </div>
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Have a great day!! </div>
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<a href="mailto:coachbethclark@outlook.com">coachbethclark@outlook.com</a></div>
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<a href="https://www.facebook.com/BodyRemodel">https://www.facebook.com/BodyRemodel</a></div>
<br />Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com1tag:blogger.com,1999:blog-3482761942140715996.post-4626557119774017612015-07-21T22:49:00.000-07:002015-07-22T20:11:29.276-07:00Exciting New Beachbody Products!!I got my cookbook over the weekend!! I'm so excited to sit down and plan out some new 21 Day Fix meals for the week! :D<br />
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There are a couple other <span style="font-size: large;">new products that were released</span> at Summit this past week. The first one is of course, CIZE! The new dance/workout program from Shaun T. <span style="font-size: large;">How fun is this??</span></div>
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<b><span style="font-size: large;">Q. What makes the CIZE workouts so effective?</span></b><br />
• While you're learning the moves and performing them, you never stop moving, so you're getting a cardio, core,
and strengthening workout—the whole time!<br />
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• With CIZE you'll be so in the zone while you dance and master the moves, that you'll completely forget you're
breaking a sweat, burning calories, and getting into the best shape of your life!<br />
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• CIZE breaks down professionally choreographed routines and teaches them in a way so anyone can do them!
How? By leading you through each move, step-by-step, and slowly building them into a full
dance routine.<br />
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• There are Beginner and Advanced Calendars to provide options for both beginners and more advanced
dancers. These calendars also help you track your progress.<br />
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The base kit includes:<br />
• 6 dance courses on 3 DVDs<br />
• Eat Up! Guide<br />
• Get Started Guide<br />
• Weekend Survival Guide<br />
• 8 Count Abs Workout<br />
• Calendars<br />
• Beginner Calendar on Side 1<br />
• Advanced Calendar on Side 2<br />
• Hold Your Own DVD (Network Exclusive) <i><span style="color: red;">This is a BONUS workout that you will get if you order through me! </span></i><br />
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<span style="font-size: large;">Order CIZE Here:</span><br />
<a href="http://www.teambeachbody.com/shop/-/shopping/CIZE?referringRepId=229801">http://www.teambeachbody.com/shop/-/shopping/CIZE?referringRepId=229801</a><br />
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If you want to order CIZE along with Shakeology in a challenge pack - order <a href="http://www.teambeachbody.com/shop/-/shopping/BCPCZ160?referringRepId=229801">HERE.</a><br />
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<span style="font-size: large;">The next exciting product that was released is the Shakeology Boosts!</span><br />
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<span style="font-size: large;">Now you can customize your Shakeology with 3 new boosts: </span></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 0px;">Focused Energy Boost:</strong><br />
If you're looking for an effective pick-me-up without compromising your health, then this boost is for you. It supports mental clarity, alertness, and focus to help you be more productive.</div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 0px;">Power Greens Boost:</strong><br />
Fuel your body with a full serving of nutrient-dense vegetables and exotic greens. This Boost contains veggies like kale and spinach, helps support the body's acid/alkaline balance and tastes great too!</div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 0px;">Digestive Health Boost:</strong><br />
Need a quick and easy way to help support regularity and digestive health? With a unique blend of 7 grams of both soluble AND insoluble fiber packed into every single scoop, this formula stands apart from typical fiber supplements and helps improve irregularity, digestive health, and keeps you feeling full longer.</div>
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The Healthiest Meal of the Day just got healthier! <span style="font-size: large;">Go ahead and boost up your shake! </span>Can't wait to try these! </div>
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You can order yours here: <span style="color: red; font-size: large;"><b><a href="https://extranet.securefreedom.com/MillionDollarBody/csShopping/ShoppingCart.asp?Cat=Shakeology|ALL">Shakeology Boosts</a></b></span></div>
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And finally, Beachbody has come up with a <span style="font-size: large;">new Performance Line of supplements!!</span> Totally excited for this too! :D<br />
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 0px;">What is Beachbody Performance?</strong></div>
<ul class="list" style="background: none rgb(255, 255, 255); border: none; color: #444444; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; line-height: 19.2000007629395px; list-style: none; margin: 0px 0px 1em 3em; outline: 0px; padding: 0px 0px 0px 0.5em;">
<li style="background: none; border: none; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: inherit; font-stretch: normal; line-height: 1.6em; list-style: disc; margin: 0px 0px 0.5em 1em; outline: 0px; padding: 0px;">An easy-to-use, complete supplement system that's guaranteed to boost your workout performance and help accelerate the results from any fitness program.</li>
<li style="background: none; border: none; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: inherit; font-stretch: normal; line-height: 1.6em; list-style: disc; margin: 0px 0px 0.5em 1em; outline: 0px; padding: 0px;">It's designed by Harvard-trained scientists and combines the latest cutting-edge science with the most effective performance-boosting ingredients from nature.</li>
<li style="background: none; border: none; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: inherit; font-stretch: normal; line-height: 1.6em; list-style: disc; margin: 0px 0px 0.5em 1em; outline: 0px; padding: 0px;">Every ingredient is thoroughly tested and scientifically shown to enhance performance and recovery.</li>
<li style="background: none; border: none; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: inherit; font-stretch: normal; line-height: 1.6em; list-style: disc; margin: 0px 0px 0.5em 1em; outline: 0px; padding: 0px;">There are 5 unique formulas—Energize, Hydrate, Recover, Recharge, and Creatine —that can be used alone or easily customized depending on your fitness goals or needs.</li>
<li style="background: none; border: none; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: inherit; font-stretch: normal; line-height: 1.6em; list-style: disc; margin: 0px 0px 0.5em 1em; outline: 0px; padding: 0px;">It will help you overcome any obstacle—from low energy to muscle soreness—so you can push yourself harder in every workout.</li>
</ul>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 0px;">What's included in the Beachbody Performance line?</strong><br />
The system has four powder drinks formulated with key ingredients scientifically shown to be effective.</div>
<ol class="list" style="background: none rgb(255, 255, 255); border: none; color: #444444; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; line-height: 19.2000007629395px; margin: 0px 0px 1em 1em; outline: 0px; padding: 0px 0px 0px 0.5em;">
<li style="background: none; border: none; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: inherit; font-stretch: normal; line-height: 1.6em; margin: 0px 0px 0.5em 1em; outline: 0px; padding: 0px;"><u style="font-size: inherit;">BEACHBODY PERFORMANCE ENERGIZE PRE-WORKOUT</u> (Lemon Spark Flavor) - Improves intense exercise performance, increases energy and endurance, and sharpens focus, and reaction time.</li>
<li style="background: none; border: none; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: inherit; font-stretch: normal; line-height: 1.6em; margin: 0px 0px 0.5em 1em; outline: 0px; padding: 0px;"><u style="font-size: inherit;">BEACHBODY PERFORMANCE HYDRATE DURING-WORKOUT</u> (Citrus Cooler Flavor) - Supports hydration during exercise, replaces electrolytes lost during exercise, fuels working muscles, and improves endurance.</li>
<li style="background: none; border: none; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: inherit; font-stretch: normal; line-height: 1.6em; margin: 0px 0px 0.5em 1em; outline: 0px; padding: 0px;"><u style="font-size: inherit;">BEACHBODY PERFORMANCE RECOVER POST-WORKOUT</u> (Chocolate Chill Flavor) - Speeds muscle recovery, promotes lean muscle synthesis, combats exercise-induced muscle soreness, and improves muscle strength recovery.</li>
<li style="background: none; border: none; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: inherit; font-stretch: normal; line-height: 1.6em; margin: 0px 0px 0.5em 1em; outline: 0px; padding: 0px;"><u style="font-size: inherit;">BEACHBODY PERFORMANCE RECHARGE NIGHTTIME</u> (Vanilla Dream Flavor) - Supports overnight muscle recovery, improves overnight adaptation to exercise, promotes lean muscle synthesis, and reduces muscle breakdown.</li>
</ol>
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<u style="font-size: inherit;">PLUS: BEACHBODY PERFORMANCE CREATINE</u> - This add-on has no flavor and mixes well with the Post-Workout formula to improve high intensity exercise performance, increase muscle strength and power, and enhance the effects of resistance training.</div>
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<span style="font-size: large;">Order the<b> <a href="https://extranet.securefreedom.com/MillionDollarBody/csShopping/ShoppingCart.asp?Cat=Nutrition%20and%20Supplements|Beachbody%20Performance">Beachbody Performance Supplements HERE</a></b></span></div>
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As always, if you have any questions, please let me know! I am happy to help.</div>
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<a href="mailto:coachbethclark@outlook.com">coachbethclark@outlook.com</a></div>
<span style="color: #444444; font-family: Verdana, Arial, Helvetica, sans-serif;"><span style="line-height: 19.2000007629395px;"><a href="https://www.facebook.com/BodyRemodel">https://www.facebook.com/BodyRemodel</a></span></span></div>
Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com0tag:blogger.com,1999:blog-3482761942140715996.post-69560104018642978882015-07-14T16:01:00.000-07:002015-07-14T16:01:08.086-07:00FIXATEI can't believe I haven't posted on here for so long! I have been keeping my head down and working hard, but I just haven't had anything great to post about. <span style="font-size: large;"><b>Until now!!</b></span><br />
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<span style="font-size: large;">I'm so excited for this new 21 Day Fix cookbook! Have you heard about it?</span><br />
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Every recipe I have seen from this cookbook so far looks really yummy!! Plus, you don't have to try to figure out how all the containers will fit in with your dinner because this book was designed for that! ;)<br />
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There are 101 21 Day Fix-approved recipes for meals, snacks and desserts. <span style="font-size: large;">Here is a sneak peek at 5 of those recipes in PDF - all ready to print out.<b> Check in out <a href="http://www.beachbody.com/beachbodyblog/nutrition/sneak-peek-recipes-from-fixate-cookbook" target="_blank">HERE. </a></b></span><br />
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Don't these look yummy??<br />
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This cookbook is available with or without the containers, so if you already have a set, you can just order the book alone. Here is the link to order: <a href="https://extranet.securefreedom.com/MillionDollarBody/csShopping/ShoppingCart.asp?Cat=Fitness%20Program|21%20Day%20Fix" target="_blank"><span style="font-size: large;"><b>FIXATE - 21 Day Fix Cookbook</b></span></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsp-NQgZZ0I-_22J05-jxe2qRQyXw3JrpGklQpDSViCUib_HIw9xfPs709atcfuGFpMpU48VC9cI1_HyKscK2zmcEdm_Fryw2pnMzrm2fATmere9uS0h44HwBPBrQJwwsswfU7iFr8E5-q/s1600/June-Hero-Autumn.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsp-NQgZZ0I-_22J05-jxe2qRQyXw3JrpGklQpDSViCUib_HIw9xfPs709atcfuGFpMpU48VC9cI1_HyKscK2zmcEdm_Fryw2pnMzrm2fATmere9uS0h44HwBPBrQJwwsswfU7iFr8E5-q/s640/June-Hero-Autumn.jpg" width="640" /></a></div>
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I seriously think I might have to do another round of the 21 Day Fix after I get this cookbook! So excited!<br />
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As always, I am here to help you with any questions or concerns you may have regarding this or any other Beachbody program. I love everything related to fitness & I always have a group going on Facebook. Just message me!<br />
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<a href="https://www.facebook.com/BodyRemodel">https://www.facebook.com/BodyRemodel</a><br />
<a href="mailto:coachbethclark@outlook.com">coachbethclark@outlook.com</a>Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com0tag:blogger.com,1999:blog-3482761942140715996.post-17124853982247178512015-04-24T12:30:00.001-07:002015-04-24T12:30:22.464-07:00Protein-Packed Jell-O FluffOh my goodness - I have a yummy new recipe to share with you today!! :)<br />
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I have been keeping track of my macros lately and it seems like I am ALWAYS short on protein. (You can only eat so many chicken breasts and protein shakes, right?) So a friend of mine told me about this yummy protein Jell-O. It's basically like a Jell-O salad but made with greek yogurt instead of whip cream. Delish!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidVRjbPeHGq6rig-zuYOXvEgH7GqP0H85h8rx3Ze2ss0RA-oVAWYCJd7GRYKtWK7erhxv0xNbd27RRrIUQAj1J16cJA_Hn8z4QQ_ruqf_NeP30Uu74OK9qi97MmOUtIxamP1oy62mwB8TG/s1600/jello+fluff.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidVRjbPeHGq6rig-zuYOXvEgH7GqP0H85h8rx3Ze2ss0RA-oVAWYCJd7GRYKtWK7erhxv0xNbd27RRrIUQAj1J16cJA_Hn8z4QQ_ruqf_NeP30Uu74OK9qi97MmOUtIxamP1oy62mwB8TG/s1600/jello+fluff.jpg" height="387" width="400" /></a></div>
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<b><u><span style="font-size: large;">Ingredients:</span></u></b></div>
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1 cup set sugar-free Jell-O, any flavor (I used strawberry)</div>
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1 container (6-8 oz) plain greek yogurt (I guess you could use flavored, but I'm going for no extra sugars here)</div>
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<span style="font-size: large;"><b><u>Directions:</u></b></span></div>
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Make Jell-O ahead of time according to directions on box. When set, measure out 1 cup and add it to a blender along with one package of plain greek yogurt. Blend until smooth. Refrigerate or freeze until thickened. Maybe 15-30 minutes? </div>
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<b>Calories: 110 Protein: 17g Carb: 7 Fat: 0</b></div>
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This makes one serving, but I warn you - it is a TON!! Next time I might split it up between 2 snacks. haha</div>
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<span style="font-size: large;">For my fix lovers -</span> I'm not sure sugar-free Jell-O is approved, but I think it's close enough to count as 1 RED serving. ;) </div>
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<span style="color: #e06666; font-size: large;"><i>You seriously can't beat that for a low-carb, high-protein dessert or an evening snack, right?</i></span></div>
<br />Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com8tag:blogger.com,1999:blog-3482761942140715996.post-79432156281671822182015-04-11T11:48:00.000-07:002015-04-11T11:48:05.020-07:00Insanity Max: 30 Results!Oh my goodness! I just turned in my before/after photos to Beachbody to get my free Insanity Max: 30 t-shirt! Soooo scary!<br />
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I had gained all my weight back after my Body Beast results & I'm so mad at myself. Grrrr! :(<br />
So after the holidays I knew I needed to get my butt in gear and get back at it. I started up a challenge group on January 5. I never missed a workout. I ate mostly clean, with some off-track weekends here and there. <span style="font-size: large;">I started to get a little down on myself because I felt like there weren't hardly any changes. But I FELT like I was getting stronger and tighter, so I decided I needed to take some new pictures.</span> Holy Cow! I WAS changing! I was so used to seeing myself in the mirror every day, that I didn't see how much I actually changed.<br />
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Here is one shot that I will share with you all.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY_tmhARFRaZnhMkEC1e49ZzuKSCMP79xBpeSPqL0QFzhT18_Dx1-t-AbZp5t10SV01AGlvnlqkTecs5G0DGTbVV94bOWZMHw62cviYRrMiKaA63MtWX1jGqj66LWRxgRjWlalF2Uy4hWc/s1600/max+30.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY_tmhARFRaZnhMkEC1e49ZzuKSCMP79xBpeSPqL0QFzhT18_Dx1-t-AbZp5t10SV01AGlvnlqkTecs5G0DGTbVV94bOWZMHw62cviYRrMiKaA63MtWX1jGqj66LWRxgRjWlalF2Uy4hWc/s1600/max+30.jpg" height="400" width="362" /></a></div>
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Okay, ignore the mug-shot look - that's just my neutral face. haha ;)</div>
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I actually ended up losing about 9 lbs and 10 inches. Not too shabby for thinking it wasn't working. </div>
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My strength and endurance have improved so much, it's crazy! I am able to do all the plank-work now and my core is tighter. (Oh - and did I mention I used the modifier the entire time??) Totally did. I admit it.</div>
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I love, love, LOVE this program! Not just because of the results I got, but because<span style="font-size: large;"> I actually looked forward to doing it every. single. day.</span> It was a great workout - not too hard, not too easy, fun, and only 30 minutes. What's not to love? It is definitely my soul-mate cardio workout. (Body Beast is my soul-mate weights workout.)<br />
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If you would like help with this, or any other Beachbody program, I am totally here to help!<br />
<span style="font-size: large;">You can sign up for a free account and add me as your coach <a href="http://www.beachbodycoach.com/esuite/home/bethclark" target="_blank">HERE</a>.</span><br />
I also have an ongoing 'Fit and Lean in 2015' group on Facebook where we have been going strong since January!<br />
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I would love to answer any questions you might have - feel free to contact me.<br />
<a href="mailto:coachbethclark@outlook.com">coachbethclark@outlook.com</a><br />
<a href="https://www.facebook.com/BodyRemodel">https://www.facebook.com/BodyRemodel</a>Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com2tag:blogger.com,1999:blog-3482761942140715996.post-69774995315752411192015-03-25T12:01:00.000-07:002015-03-25T12:01:03.744-07:00Body Beast Tempo WorkoutsHave any of you tried the Tempo workouts from Body Beast? <span style="font-size: large;">I can't believe I had never even ordered these until recently! </span>I figured the regular program was fine for me. But since I have been doing Body Beast again, I decided I needed to have something different to substitute in.<br />
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Seriously - these workouts are AMAZING! I fatigued my muscles so much faster with the Tempo workouts! If you haven't tried these yet, you really need to ASAP. :)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw5WP2wSFpZGTZ_JTRqD409376yosiLpWRbYLn1POesOJXDhiiIaQTPxuBqunrHCivroEIUIHUSZ2ZOpWAdkBWm0jznepZbVk7PIjJW7YVRawg7GTShYlk5w6_SBuys-TJJ1KKjaInE5Cx/s1600/fvUG-v8A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw5WP2wSFpZGTZ_JTRqD409376yosiLpWRbYLn1POesOJXDhiiIaQTPxuBqunrHCivroEIUIHUSZ2ZOpWAdkBWm0jznepZbVk7PIjJW7YVRawg7GTShYlk5w6_SBuys-TJJ1KKjaInE5Cx/s1600/fvUG-v8A.jpg" height="400" width="400" /></a></div>
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So what are the Tempo workouts all about? During these workouts, you still have 3 sets - 15, 12, and 8 reps each. However, you lift reaaallly slowly! 6 counts up and 6 counts down for the 15 reps, then the tempo changes as the weights go up. By the time you are done, your muscles are shaking! Try doing 15 tricep dips 3 counts down and 3 counts up - OUCH! haha </div>
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Sagi also has ab exercises in between each set. The Tempo Plank is KILLER! </div>
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I updated my<a href="http://coachbethclark.blogspot.com/2013/03/body-beast-worksheets.html" target="_blank"> WORKSHEETS </a>page to include the Tempo workouts. So go download them and get started!</div>
<br />Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com0tag:blogger.com,1999:blog-3482761942140715996.post-1623193189775680292015-03-01T18:24:00.000-08:002015-03-01T18:24:19.925-08:00Beachbody On Demand<span style="font-size: large;">I have some exciting news for you all!</span> Starting tomorrow - March 2, <span style="font-size: large;">Beachbody on Demand is going LIVE!! </span>What is it exactly?<br />
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<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://ytimg.googleusercontent.com/vi/vnXTYyqkNFI/0.jpg" src="http://www.youtube.com/embed/vnXTYyqkNFI?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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You will be able to INSTANTLY STREAM workouts from your favorite trainers like Shaun T, Chalene Johnson, Tony Horton, Sagi Kalev, and Autumn Calabrese - to name a few, from any mobile device, laptop, or <span style="font-size: large;">anywhere</span> you get an internet connection!! Even internationally! :)<br />
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<span style="font-size: large;">Pretty sweet, right? </span><br />
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You can also get digital versions of the program guides and workout calendars. No more waiting to get your program in the mail, and having to put it in your dvd player. You can work out ANYWHERE, ANYTIME!<br />
The digital library will be <span style="font-size: large;">updated each month </span>with new workouts and different programs so you will never get bored! <span style="font-size: large;"><b>Where has this been all my life?! </b></span><br />
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Okay, let me answer some questions that most people will ask.<br />
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<b>1) How do I get Beachbody On Demand? </b><br />
Every Team Beachbody customer that has the <a href="http://www.beachbodycoach.com/esuite/home/bethclark" target="_blank">Club Membership </a>will be able to get this all-access pass. It is only $39 quarterly, and as a club member you also get meal planning, access to celebrity chats, and my favorite - 10% off ALL PRODUCTS! And don't worry, there is no contract - you can cancel anytime you want.<br />
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<b>2) What is the difference between a Club Membership and the Free Membership?</b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1igf3jAE_XklRBWDhyphenhyphen5amKkx6iIRw5g3XYIk121210K4qhXodgjmY9X8xiVQzSQmTDArfpJAPl6EUSe9HmssenSk_T4csyGs_2vRydqCPazCg4VCsSRfvCWUEVxWiqjHTDTWcXjip_Kft/s1600/clubmem2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1igf3jAE_XklRBWDhyphenhyphen5amKkx6iIRw5g3XYIk121210K4qhXodgjmY9X8xiVQzSQmTDArfpJAPl6EUSe9HmssenSk_T4csyGs_2vRydqCPazCg4VCsSRfvCWUEVxWiqjHTDTWcXjip_Kft/s1600/clubmem2.jpg" height="640" width="633" /></a></div>
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<b>3) If I'm already a Club Member, will my price increase?</b><br />
No, this is a new feature to your membership, but the price is still the same.<br />
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<b>4) Will there be a Club and Shakeology Challenge Pack?</b><b> </b><br />
Yes!! How awesome is that? You can buy the Club Membership like you would a program and it will be bundled together with a one-month supply of Shakeology! <br />
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<b>5) Do I need to buy the products to stream? </b><br />
Nope! The programs in the library come with the paid membership.<br />
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<b>6) Will the workouts be available to download and watch offline? </b><br />
No. You must be connected to the internet to stream workouts.<br />
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<b>7) Which programs will be included in the digital library?</b><br />
<span style="font-family: inherit;"><span style="background-color: white;">On the launch date P90X, P90X2, P90X3, Insanity, TurboFire, Brazil Butt Lift, Ten Minute Trainer, ChaLEAN Extreme, Asylum Vol 1, Tony One-on-One (vol 1) and Hip Hop Abs will be in the library.</span></span><br />
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<span style="background-color: white;">Members will also get insider access to preview select single workouts of newer programs that are not in the catalog, like PiYo, 21 Day Fix, T25, Body Beast, or P90. </span><br />
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<span style="background-color: white;"><b><span style="font-size: large;">Now you will be able to sample a workout before you buy the program!</span></b></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-CNqUmp2lBV-CN3qeillEr4bagDGFN5lF-M1CKxr9IxQBTSSqHd3_GTIP4qIGNgI0qhyzjLEAtyxHVT49fELQcns3zbXlH1RXwHmHdnQmUYn9Sx9Bs9I81a1YxCee96DvSHaw8iMONOzs/s1600/BBOD.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-CNqUmp2lBV-CN3qeillEr4bagDGFN5lF-M1CKxr9IxQBTSSqHd3_GTIP4qIGNgI0qhyzjLEAtyxHVT49fELQcns3zbXlH1RXwHmHdnQmUYn9Sx9Bs9I81a1YxCee96DvSHaw8iMONOzs/s1600/BBOD.jpg" height="282" width="640" /></a></div>
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If you are interested in trying out Beachbody on Demand, you can <a href="http://www.beachbodycoach.com/esuite/home/bethclark" style="font-size: x-large; font-weight: bold;" target="_blank">sign up for your Club Membership Here!</a><b style="font-size: x-large;"> </b>Make sure to add me as your coach & we can do this together! I love setting up program schedules and hybrids of different programs - so fun! Also, I have done every one of these programs and I can give you any help or advice you might need.<br />
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Seriously, what do you have to lose? Try it out and cancel anytime if you don't think it's worth the money. It totally is though - trust me. ;)<br />
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<a href="mailto:coachbethclark@outlook.com">coachbethclark@outlook.com</a><br />
<a href="https://www.facebook.com/BodyRemodel">https://www.facebook.com/BodyRemodel</a>Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com0tag:blogger.com,1999:blog-3482761942140715996.post-83988049356753394842015-02-25T10:07:00.000-08:002015-02-25T10:07:32.429-08:00Beast Up and Max Out - Hybrid<span style="font-size: large;">I just finished up my first round of Insanity Max:30 and I LOVED it!!</span> I sometimes modified and sometimes not, but I improved my cardio and strength so much! However, I know my body does best when I am actually LIFTING heavy weights.<br />
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For my second month of Max 30, I actually started Body Beast again as well. It was pretty tough, because I hadn't lifted in awhile and I was ALWAYS sore!<br />
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Here was my schedule for the Build Phase and Month 2 of Insanity Max: 30 -<br />
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<i>*Notice how I rearranged Body Beast to fit around Max 30. My first priority was Max 30 because I was almost done with the program for the first time.</i><br />
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Now that I'm in the second phase of Body Beast, and done with Max 30, I can incorporate Max 30 back into my routine, but not EVERY day. I am LOVING it so far!! Basically I only have 2 extra days of cardio a week, but I left room to add in more if I feel I'm not dropping body fat as fast as I would like.<br />
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So here is my schedule for the Bulk phase:<br />
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This time I am concentrating more on Body Beast and just adding in Max 30 for extra cardio.<br />
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I will also say that I am not following either meal plan, but keeping a small calorie deficit and eating at 40/40/20 macros.<br />
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I will be looking at my schedule for the final Beast Phase, and planning that out and posting it as it gets closer. :) So be sure to check back in a few weeks for updates!<br />
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If you have any questions or need help with anything - let me know. :)<br />
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Beast Up and Max Out!!!<br />
<a href="mailto:coachbethclark@outlook.com">coachbethclark@outlook.com</a><br />
<a href="https://www.facebook.com/BodyRemodel">https://www.facebook.com/BodyRemodel</a>Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com0tag:blogger.com,1999:blog-3482761942140715996.post-68430833545234585692015-02-20T07:44:00.000-08:002015-02-20T07:44:16.436-08:00Yummy Chili RecipeI posted this chili recipe last night on my food blog & I was thinking - "This is totally healthy - I should share it on my fitness blog too." :)<br />
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I seriously can't get enough of this chili! I could eat it every day. It makes a TON which is good, because then you have plenty of leftover meals for the week. I had it two nights already, and there is so much left I think I will freeze some & have the rest this weekend! Mmmmm!<br />
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<a href="http://girlsandtheirmeals.blogspot.com/2015/02/the-best-chili-ever.html" target="_blank">The BEST Chili EVER!</a></div>
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<br />Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com0tag:blogger.com,1999:blog-3482761942140715996.post-42594822401717598842015-02-09T13:31:00.002-08:002015-02-09T13:31:56.399-08:003 New Shakeology Recipes! Yum!<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;">I have some new Shakeology recipes to share with you today!</span> I finally got out of my strawberry-banana rut and decided to try something different for a change.<br />
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The first one is Strawberry Pina Colada. I bought a bag of frozen pineapple chunks awhile ago and finally decided to use them. This was really good with just the pineapple and strawberries, but when I added in coconut extract it took it to a whole other level! Soooo good! Especially during the dreary winter months. :)<br />
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<span style="font-size: large;"><b><u>Strawberry Pina Colada Shakeology </u></b></span></div>
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1 1/2 cups cold water</div>
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1 scoop Strawberry Shakeology</div>
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1 scoop vanilla protein powder (optional - I am trying to get in more protein)</div>
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3 chunks frozen pineapple</div>
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3 frozen strawberries</div>
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1/8 tsp coconut extract</div>
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Blend all together. Yummy!</div>
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The next one is a Mint Chocolate Shakeology. It has added spinach which is great if you are needing to get more veggies in. This had the perfect amount of minty-ness and I couldn't even taste the spinach! (People always say that, and I can always taste the spinach - but not this time!) :) You could also add protein powder into this one if you want. I would add a chocolate protein powder, but vanilla would be good too.</div>
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<span style="font-size: large;"><b><u>Mint Chocolate Shakeology</u></b></span></div>
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1 cup almond milk or skim milk</div>
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3/4 - 1 cup cold water</div>
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1 scoop Chocolate Shakeology</div>
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1 cup fresh spinach</div>
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1/8 tsp mint extract (not peppermint, just mint)</div>
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Blend until really smooth. (Seriously - you don't want spinach chunks!)</div>
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The last one is a Root Beer Float Shakeology. I also added vanilla protein powder to this one for extra protein and a little extra vanilla flavor, but you can leave it out if you want. Still yummy!</div>
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<b><u><span style="font-size: large;">Root Beer Float Shakeology</span></u></b></div>
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1 cup almond milk or skim milk</div>
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3/4 - 1 cup cold water</div>
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1 scoop Vanilla Shakeology</div>
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1 scoop vanilla protein powder (optional)</div>
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1/8 - 1/4 tsp root beer extract (NOT concentrate - trust me! haha)</div>
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Ice to taste</div>
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Blend together and enjoy!</div>
Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com0tag:blogger.com,1999:blog-3482761942140715996.post-76229605092625573472015-01-23T17:10:00.000-08:002015-01-23T17:10:06.133-08:0021 Day Fix EXTREME!<div class="separator" style="clear: both; text-align: center;">
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ARE. YOU. READY?! Only 10 days until the launch of the new 21 Day Fix Extreme!<br />
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Here's a little preview:<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/UfDgoEnQ9x0?feature=player_embedded' frameborder='0'></iframe></div>
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Oooooh! It looks amazing, yeah? Some of the top coaches at Beachbody did a little test group of this program over the holidays, and here are some of their crazy results:<br />
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<a href="https://scontent-b-lax.xx.fbcdn.net/hphotos-xfp1/v/t1.0-9/10533545_1002750863075665_335962843704662207_n.jpg?oh=6a1e566bc1a0f7f2c442c04d0ba74139&oe=552493FD" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://scontent-b-lax.xx.fbcdn.net/hphotos-xfp1/v/t1.0-9/10533545_1002750863075665_335962843704662207_n.jpg?oh=6a1e566bc1a0f7f2c442c04d0ba74139&oe=552493FD" width="400" /></a></div>
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This is Lauren. She did two rounds, that is only 6 weeks! Would you want to get results like this in only 6 weeks?</div>
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This is Marissa. Here is what she said about this program: <i><span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"> "I can't say enough about this program. I really needed a boost! I was slacking on my nutrition since competing in the Beachbody Classic and I had put back on some weight. I </span><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">was feeling pretty discouraged and my workouts were also not consistent. The accountability of all the other coaches in the group really motivated me to push play everyday. I didn't miss a single workout. I also have never really been able to follow a super strict meal plan but I saw that everyone else was doing it. I knew if they could do it I could do it too..and I did! In just 21 days I was at my pre-bikini competition physique again, feeling great, had tons of energy and was ready to do another round. This program is going to be a GAME CHANGER for women. Like the Body Beast for women they will use weight-training to sculpt their bodies into a lean, shredded machine. I can't wait for it's launch and for everyone to experience this!"</span></i></div>
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<b><span style="font-size: large;">Why 21 Day Fix Extreme?</span></b><br />
After the 21 Day Fix program was such an amazing success, and helped so many people with their nutrition and fitness goals (In such a short amount of time, too!) Autumn realized that she needed to create something that would take their fitness to the next level. The goal is to create killer results with more muscle tone, definition, and more advanced moves. The nutrition plan is tighter (no more treats) to get you completely shredded. This will totally help those of you that are finding it hard to get rid of those last stubborn pounds.<br />
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<span style="font-size: large;"><b>Who is the program for?</b></span><br />
21 Day Fix Extreme is ideal for those with a dramatic short-term weight loss deadline, such as an upcoming vacation, wedding, photo shoot, or other big event. It's an excellent program for 21 Day Fix graduates who are ready for the next challenge, or for those who have completed other intense programs like Insanity and P90X. It's also great for those who don't have a lot of weight to lose, but are wanting to see their abs and lower their body fat.<br />
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I would not recommend the 21 Day Fix Extreme for a beginner. This is an advanced program. So if you haven't done the 21 Day Fix - start with that first. :)<br />
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<span style="font-size: large;"><b>Details, please!</b></span><br />
You get seven EXTREME 30-minute workouts, one for each day of the week - so your mind never gets bored, and your body never adapts. The workouts include steady-state aerobics, resistance training, and explosive power moves that target every muscle in the body!<br />
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<b>The workouts include:</b><br />
<b><span style="color: #0b5394;">Plyo Fix Extreme</span></b> - An explosive lower-body workout that uses jumping and resistance to torch calories and sculpt muscles.<br />
<b><span style="color: #0b5394;">Upper Fix Extreme</span></b> - By alternating opposing muscle groups, this no-rest upper-body workout will shred the chest, back, shoulders, and arms.<br />
<b><span style="color: #0b5394;">Pilates Fix Extreme </span></b>- Using a resistance band for every exercise, this intense mat workout works the entire body, placing emphasis on the core.<br />
<b><span style="color: #0b5394;">Lower Fix Extreme</span></b> - Glutes, quads, hamstrings, and calves will get stronger, leaner, and more defined with 30 minutes of challenging resistance work.<br />
<b><span style="color: #0b5394;">Cardio Fix Extreme</span></b> - Combining weighted cardio moves with traditional metabolic training intervals keeps the heart rate soaring.<br />
<span style="color: #0b5394;"><b>Dirty 30 Extreme </b></span>- Using only seven compound moves focusing on multiple body parts at a time, this workout will burn extra calories while defining muscles. Get down and dirty, and get it done.<br />
<b><span style="color: #0b5394;">Yoga Fix Extreme</span></b> - A fast-paced flow yoga class, combining strength, balance, flexibility, and power.<br />
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There is also a bonus workout that you get only when you order through your Teambeachbody coach. (So if you don't have a coach yet - please make me yours.) :)<br />
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<b>Extra Workouts:</b><br />
<span style="color: #0b5394;"><b>Power Strength Extreme </b></span>- Based on functional movement patterns, these 9 total-body exercises will change the way the body moves, increasing strength, endurance, and power.<br />
<span style="color: #0b5394;"><b>ABC Extreme</b></span> - A 30-minute workout that targets common problem areas by pushing abs, butt, and cardio to the extreme. It'll get that competition body ready for the stage.<br />
<b><span style="color: #0b5394;">The Fix Challenge </span></b>- Keep things interesting and burn off calories with this quick resistance workout!<br />
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<b><span style="font-size: large;">What about the nutrition part?</span></b></div>
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For your nutrition, you’ll not only be practicing portion control—you’ll be eating ONLY clean foods. No treats. No cheats. No excuses. Plus, you’ll get Autumn’s all-new 21 Day Fix EXTREME recipes to help you achieve your very best results.</div>
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No other program has you eating this well and working this hard. But if you want a lean six-pack, cut arms, ripped shoulders, and toned legs . . . you have to take it up a notch. It’s going to take guts, intensity, and drive. But, it’s only 21 days. <span style="font-size: large;">You can do this.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHp-1jt6lQKdz7PunlBLPCKbE_jbu6oS5EiEAQ19tyzufz5cyBppWzjEmaj6vOvvbN_Q7ZhvjFsh428c0uI01LaZ2sdmK99VZ7Yul10N9txByjqKPvUL0LrVuOOp8_t4CI0zKvzEbKixwg/s1600/717cc0b7ea62f7f220bd02e63f9761c0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHp-1jt6lQKdz7PunlBLPCKbE_jbu6oS5EiEAQ19tyzufz5cyBppWzjEmaj6vOvvbN_Q7ZhvjFsh428c0uI01LaZ2sdmK99VZ7Yul10N9txByjqKPvUL0LrVuOOp8_t4CI0zKvzEbKixwg/s1600/717cc0b7ea62f7f220bd02e63f9761c0.jpg" height="400" width="400" /></a></div>
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<span style="font-size: large;"><b>Do you want to be the first to get it??</b></span></div>
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The 21 Day Fix Extreme will be released on February 2, 2015!</div>
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Make sure to contact me for more information and to be notified the minute it is released.</div>
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If you need a coach - you can sign up here: <a href="http://www.beachbodycoach.com/esuite/home/bethclark">http://www.beachbodycoach.com/esuite/home/bethclark</a></div>
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<a href="mailto:coachbethclark@outlook.com">coachbethclark@outlook.com</a></div>
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<a href="https://www.facebook.com/BodyRemodel" target="_blank">https://www.facebook.com/BodyRemodel </a>- go like my page!!! :D</div>
Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com0tag:blogger.com,1999:blog-3482761942140715996.post-75069517801230819792015-01-20T10:39:00.001-08:002015-01-20T10:39:32.221-08:00Healthy Mexican Bowl with Cauliflower RiceI have been working a little harder on my nutrition this month, and have been trying out some new recipes. Maybe you don't know this, but <span style="font-size: large;">I am a HUGE Mexican Food lover!!</span> I love the flavors, I love the spiciness, I could seriously eat it for every meal and never get sick of it.<br />
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So here is a recipe that is not new at all, in fact it's one of those old staples, BUT instead of regular rice it has CAULIFLOWER RICE in it. So it's pretty low carb. And if you take out the black beans, it would even be paleo friendly. ;)<br />
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Fix approved: 1 red, 1/2 yellow, 1 blue, 1 green, 2 tsp<br />
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<b><u><span style="font-size: large;">Ingredients:</span></u></b></div>
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4 oz chicken breast, cooked & shredded</div>
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1/4 cup black beans</div>
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1/2 avocado, chopped</div>
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1/2 cup cauliflower rice (see below)</div>
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tomatoes</div>
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lime juice</div>
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salsa (optional)</div>
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Combine all ingredients, add squeeze of lime juice. Enjoy!</div>
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<b><u><span style="font-size: large;">Ingredients:</span></u></b></div>
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small head of cauliflower, coarsely chopped</div>
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1/2 onion, finely chopped</div>
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2 TBS butter or coconut oil</div>
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salt, pepper, garlic powder, seasoning salt, and/or vegetable supreme (This is a personal choice, the seasoning is really up to you.)</div>
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Put coarsely chopped cauliflower in a food processor, and pulse until about the size of rice.</div>
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Saute onions in butter or coconut oil in a skillet over medium heat until translucent.</div>
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Add the riced cauliflower and stir until mixed well.</div>
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Add seasonings of your choice. (I used pepper, garlic powder, season salt, a little vegetable supreme and some chili powder.)</div>
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Cover skillet and let the rice cook about 5 minutes until softened. (Then I let mine cook a little longer so it was more "browned" - a little like fried rice.)</div>
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*Note: <span style="font-size: large;">I will be honest -YES, this DOES taste like cooked cauliflower!</span> However, when you add it with all the other ingredients in the Mexican Bowl, you <span style="font-size: large;">seriously CANNOT taste it.</span> I was really nervous to try this, because I had tasted the "rice" and it was a little different than what I was used to - not gonna lie. ;) But it ended up being <span style="font-size: large;">really good</span>, plus - <span style="font-size: large;">bonus veggies!!</span> haha</div>
Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com2tag:blogger.com,1999:blog-3482761942140715996.post-69450718323543185272015-01-12T10:04:00.000-08:002015-01-12T10:04:13.986-08:00Insanity Max:30 Week 1 Review<span style="font-size: large;">I just finished my first week of <a href="https://extranet.securefreedom.com/MillionDollarBody/csShopping/ShoppingCart.asp?Cat=Fitness%20Program|INSANITY%20MAX:30" target="_blank">Insanity Max:30</a>!! </span><br />
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I am seriously IN LOVE with this program!! If you liked Insanity - you will LOVE Max:30. If you never tried Insanity because it looked really scary - you will LOVE Max:30. It is SO FUN you guys!<br />
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I have been following the modifier for this round, and let me tell you why I would totally recommend this program.<br />
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<span style="font-size: large;"><b>1)</b></span> <b><span style="color: red;">It's not soooo hard that I dread doing it every day, but I still get a totally awesome workout.</span></b> I think if they didn't have a modifier, this program would end up frustrating me because it's so hard. I thought following the modifier would be too easy though. It's not. If you go fast enough & keep proper form you WILL Max Out with the modifier. It's easy enough to be doable, but still hard enough that I can work on improving from workout to workout. (I burn 400 calories every time and I am definitely sore the next day!)<br />
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<b><span style="font-size: large;">2)</span></b> <span style="color: red;"><b>You can do Max:30 over and over and never outgrow it.</b></span> I am going to be able to do this program for a loooong time. It will never get too easy for me. If you go as hard as you can - you will ALWAYS Max Out. I can't wait to be able to keep up with Shaun T!!<br />
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<span style="font-size: large;"><b>3)</b></span> <b><span style="color: red;">It's FUN!</span></b> Yes it's tough. Yes you will sweat like crazy. But I really enjoy it. :) I actually look forward to doing it every day. Shaun T is an amazing trainer and motivator. He pushes you to do the best that YOU can, not try to keep up with anyone else. It's also fun to see how much stronger you get from one workout to the next.<br />
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<span style="font-size: large;"><b>4) </b></span><b><span style="color: red;">It's short.</span></b> It's only 30 minutes out of your day, you can handle that I promise. I burn 400 calories in 30 minutes just by following the modifier. Imagine how many you could burn if you went all out. ;)<br />
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<span style="font-size: large;"><b>5)</b></span> <span style="color: red;"><b>It works.</b></span> I've only been doing it for 1 week, but I've already lost 3 lbs and 2 inches. I have also seen amazing results from fellow coaches who have completed the program. I am seriously excited to see my results after this first round is over.<br />
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Okay, so there you have it. The reasons that I am loving this program so far. My plan is to go through it once with the modifier and then try to keep up with Shaun T and the rest of the group on the next round.<br />
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The nutrition plan for Max:30 uses the containers from the 21 Day Fix. It is very simple to follow & has some good recipes that I will share with you soon.<br />
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This was my menu for week 1:<br />
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Now I will break down each workout individually. There are a couple I still haven't tried yet. (Tabata Strength doesn't come up in the schedule until week 3.)<br />
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<span style="color: #3d85c6; font-size: large;"><b>Day 1: Cardio Challenge</b></span><br />
This workout reminded me a lot of T25, but with different moves. Burpees, plank work - like in and out abs, and lots of tuck jumps. (This is why I like following the modifier.) haha<br />
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Definitely a cardio workout though - I was winded! You think the modifier would be so easy, but she moves FAST! I could hardly keep up. I Maxed Out at 14:25 in week one but went another 4 minutes today! Woo Hoo!<br />
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<span style="color: #3d85c6; font-size: large;"><b>Day 2: Tabata Power</b></span></div>
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This is the workout that you do twice a week the first 2 weeks and then you switch out for Tabata Strength the next 2 weeks.</div>
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If you have ever done a Tabata workout you know that it is 20 seconds of hard work followed by 10 seconds of rest. The rest in this workout is jogging in place - so not really 'rest' but it sure feels like it! I loved it though, because every time I thought I couldn't go any longer - we would get a little break. That saved me! haha </div>
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Tons of push ups, tricep dips, and ab work in this one! My heart rate didn't get as high, but I still burned 300 calories and Maxed Out at 24:15 the first time. The second time I barely made it to 24:20! I had the first number in my head and just hung on until I passed it. Those tricep dips get me every time!</div>
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<span style="color: #3d85c6; font-size: large;"><b>Day 3: Sweat Intervals</b></span><br />
This workout was a serious SWEAT PARTY! It was so fun though - I don't know why. (I'm a sucker for punishment.) haha<br />
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It's crazy how these workouts work your core so much and you don't even know it. That's Shaun T's thing though - "USE YOUR CORE!" Am I right? This workout has a lot of squatting, lunging, jumping, and more plank work. The moves were all really unique though & I liked that. Different ways to work your body. Always good. :)<br />
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<span style="color: #3d85c6; font-size: large;"><b>Day 4: Tabata Power</b></span><br />
This was the repeater workout. See above for description.<br />
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<span style="color: #3d85c6; font-size: large;"><b>Day 5: Friday Fight: Round 1</b></span><br />
Ohhhh this workout - I had heard some scary things about it and they're all true! haha<br />
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This one was tough! I don't know if it was because the first water break was halfway through, or because my body was just exhausted from doing this program all week, but I maxed out like 8 minutes in!! haha It was awesome!<br />
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<i>Funny story: My husband is doing this program too, but he is a day behind me because of his work schedule. Every night when he gets home from work he asks me how the workout was for that day. I told him that this one was TOUGH! So the next morning he gets up to do the Friday Fight & sees my Max Out time. He thinks, "Oh 8:50! I can totally beat that!" (We have a little competition with our times - I always beat him. haha) So he starts the workout....and maxes out at 8:36! hahaha (He is doing the modifier too, by the way - otherwise we would never be able to compete.)</i><br />
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This workout is a combination of all the moves that we've been doing all week, but with almost NO breaks! I'm thinking it's so tough because then Shaun T gives you 2 days to recover!<br />
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So that's it so far!! Week one DOWN! Have I already told you how much I'm LOVING this program? Seriously, if you want to work out at home, THIS is the program you should be doing!<br />
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Have I convinced you yet? haha I would really LOVE to have you all join me doing this program. After this round I'm going to be doing another one too - so get yours already!! :) The <a href="https://www.teambeachbody.com/checkout/-/bbcheckout/challengepack?referringRepId=229801" target="_blank">challenge packs</a> are on SALE the entire month of January.<br />
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<a href="https://www.teambeachbody.com/checkout/-/bbcheckout/challengepack?referringRepId=229801" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6O2BDmVw8DlwjpKpMm-vhEABJXgPDYKTVvXAYU-I4rMSc0rcnCB17qJsaiEbwoBkP-GMhHi_eBY85-DDjdqvCI_DmLZ3Wkg7jismSsBWpmpflJQfle3hsjmuiYXx0ucN7RHKKt9tM4Uh0/s1600/insanity-max30_challengepack.jpg" height="91" width="320" /></a></div>
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Also, if you have any questions about this program or any other one, I am more than happy to answer them for you. Thanks for stopping by!<br />
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<a href="mailto:coachbethclark@outlook.com">coachbethclark@outlook.com</a><br />
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<br />Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com0tag:blogger.com,1999:blog-3482761942140715996.post-53498866166752222482015-01-01T09:14:00.001-08:002015-01-01T09:18:26.084-08:00Insanity Max:30 Max Out Sheet<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH8j_7hvHGzPWmxasgxf_1sKWq7gchsqFmU8XS8a82eEMUKcirG3meu5pjGCwno-L-bA78i_lu8EyeZOCNpLzxBz7pW0YE23fXc3nVlEyW-XCpQBnOfz_m-9J7gDBounGc-1oBwqOcocHO/s1600/10898277_1540722942852638_5535263950778088992_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH8j_7hvHGzPWmxasgxf_1sKWq7gchsqFmU8XS8a82eEMUKcirG3meu5pjGCwno-L-bA78i_lu8EyeZOCNpLzxBz7pW0YE23fXc3nVlEyW-XCpQBnOfz_m-9J7gDBounGc-1oBwqOcocHO/s1600/10898277_1540722942852638_5535263950778088992_n.jpg" height="400" width="400" /></a></div>
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<b><span style="font-size: large;">Am I ready to start this workout on Monday??? </span></b>To tell you the truth, I'm a little scared! However, I have seen some amazing results from others already with this program, so I am also really excited!</div>
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As I was getting everything prepared and ready to go, I decided I really wanted to make up a little worksheet to track my Max Out times. I don't know why, but I have issues with writing on my calendars that come with the programs. I guess I want to keep them new and untouched. haha ;)</div>
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So this is what I came up with:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkhSBgl4O_DBAxv8ba9gPlP_28GlYrUtyrxBbrGPxf-ZZHmDWkbWW0XUp28-2H7iWJQ-1DcpnQhoeC2WzGro6SgXcJKpwmxnat1vQCiO6QQ55v2_sP3RM8VEoq1SnrZwYNFuPeMsMyrsUb/s1600/Max+out.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkhSBgl4O_DBAxv8ba9gPlP_28GlYrUtyrxBbrGPxf-ZZHmDWkbWW0XUp28-2H7iWJQ-1DcpnQhoeC2WzGro6SgXcJKpwmxnat1vQCiO6QQ55v2_sP3RM8VEoq1SnrZwYNFuPeMsMyrsUb/s1600/Max+out.JPG" height="400" width="308" /></a></div>
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It's not really fancy or anything, but it will help me compare the Max Out times from each workout. </div>
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<b><span style="font-size: large;">If you would like a copy, you can print out one<a href="https://drive.google.com/file/d/0B0gjGgk86F0qTjF1aWVMWXRHYzQ/view?usp=sharing" target="_blank"> HERE.</a></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3WWOYjinZz-HgbJ8YgHeXC6JGIQ0mMh3c7Eh-t3iqc5DlbY7xt6q4hPWsyHCjdq2GQZ6sA_7_9Wxdaik1vrCSHa3f9KUCbEn8LJtghpc0KGbL1hCIpaMwiWuDIliyam9uV-qtiyjLoEs9/s1600/Insanity_MAX.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3WWOYjinZz-HgbJ8YgHeXC6JGIQ0mMh3c7Eh-t3iqc5DlbY7xt6q4hPWsyHCjdq2GQZ6sA_7_9Wxdaik1vrCSHa3f9KUCbEn8LJtghpc0KGbL1hCIpaMwiWuDIliyam9uV-qtiyjLoEs9/s1600/Insanity_MAX.jpg" height="400" width="400" /></a></div>
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And if you would like to join me in getting my booty kicked, <b><span style="font-size: large;">PLEASE do it!!</span></b></div>
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You might be wondering if you can <span style="font-size: large;"><b>get results by following the modifier.</b></span> </div>
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Well guess what? <span style="font-size: large;"><b>As long as you keep proper form and intensity - you totally CAN!!</b></span> Just look at Lori's 30 day progress pics:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQN34ucXz_LSVckVQBC3iNajVFucYKEUkoRbFlI1c3Hpl9RwOoRIeXvXc8e_WJ8WYo21VY6VE5MHmA93Xg3uZOLn9aK9UWx_TCdC0QuEOBAnu7LnJxSEkR4dMHgb_LG23Itc2z2ETFHXlO/s1600/lori+stuart.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQN34ucXz_LSVckVQBC3iNajVFucYKEUkoRbFlI1c3Hpl9RwOoRIeXvXc8e_WJ8WYo21VY6VE5MHmA93Xg3uZOLn9aK9UWx_TCdC0QuEOBAnu7LnJxSEkR4dMHgb_LG23Itc2z2ETFHXlO/s1600/lori+stuart.jpg" height="400" width="285" /></a></div>
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Lori <span style="font-size: large;">only</span> followed the modifier - just to show everyone that it<span style="font-size: large;"> IS possible to still get AMAZING results. </span>(This is only halfway through the program too!)</div>
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My plan is to do as much as I can without the modifier and then switch on the parts I have trouble with, or if I am totally dying. ;) Right now I'm fully expecting to Max Out on the warm up. But I know it's as much a mental challenge as a physical one, so I am determined to push as hard as I can and then some. </div>
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Are you ready?? </div>
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Feel free to contact me any time.</div>
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<a href="mailto:coachbethclark@outlook.com">coachbethclark@outlook.com</a></div>
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Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com0tag:blogger.com,1999:blog-3482761942140715996.post-85272118096872787762014-11-26T11:00:00.002-08:002014-11-26T11:00:41.129-08:00Insanity Max:30<span style="font-size: large;"><b>Have you heard about Shaun T's new program Insanity Max:30?</b></span> Oh my goodness - I can't tell you how excited I am for this program!! I absolutely LOVE Insanity! I lost so much weight doing it, mostly in my stomach & completely improved my cardio endurance.<br />
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In case you haven't heard about this, or even if you have but want more info - I will give you the lowdown and what to expect from this program. But first, here's a little preview from Beachbody:<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/aQ556KtNva0?feature=player_embedded' frameborder='0'></iframe></div>
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Look fun? haha I seriously can't wait to get my booty <span style="font-size: large;">kicked</span> with this program!</div>
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<span style="color: #cc0000; font-size: large;"><b>Is Insanity Max:30 just Insanity but shorter? </b></span></div>
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No! Absolutely not. Insanity used max interval training, and Max:30 is based on Tabata-style training. <span style="font-size: large;"><b>There are 150 NEW MOVES for even more insane results! </b></span>The intervals are different also. In Max:30 you do 3 moves, 30 seconds each, 3 rounds. Your goal is to go a little harder, and a little longer each time. <span style="font-size: large;"><b>In Max:30 you compete with YOURSELF, and try to beat your max out time every workout.</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRAlFWFmgsm0f1AJ_lH7GDCCDsNdJDws7NCxqX8ZBBr8mpCcT0xYz0Ds8ezD8SS-rXfRv5ay-wyyQqph9olvC06biPgv5jl8CRVxKzZBH8zxynG1uSE4Khe74oht-cyHO0ErPHtzJlgR4U/s1600/Insanity_MAX.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRAlFWFmgsm0f1AJ_lH7GDCCDsNdJDws7NCxqX8ZBBr8mpCcT0xYz0Ds8ezD8SS-rXfRv5ay-wyyQqph9olvC06biPgv5jl8CRVxKzZBH8zxynG1uSE4Khe74oht-cyHO0ErPHtzJlgR4U/s1600/Insanity_MAX.jpg" height="400" width="400" /></a></div>
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<span style="color: #cc0000; font-size: large;"><b>What is Maxing Out?</b></span></div>
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To Max Out means to stop or fail for the first time in the workout. <span style="font-size: large;"><b>It's about going as hard as you can for as long as you can, until you MAX OUT.</b></span> It doesn't mean you are done with the workout. It just means you are taking a break that Shaun T hasn't given you yet. :) Write down the time, take a small break, and then jump right back into the workout. If you stay committed and push to your max, you will be able to add more time each week with the workouts. </div>
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Maxing Out is a GOOD THING!! As Shaun T says: <i><span style="font-size: large;"><b>"The minute it gets hard is the minute you start seeing results."</b></span></i></div>
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<span style="color: #cc0000; font-size: large;"><b>Is there a modifier?</b></span></div>
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Yes! Every workout has a modifier. And unlike most other fitness programs, <span style="font-size: large;"><b>Max:30 has an option to see the modifier the entire time! </b></span>No more wondering what the heck the modifier is doing, because the camera isn't on them. haha :) </div>
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Keep in mind that just because you are modifying doesn't mean it's going to be easy. If you FOCUS on your form, range of motion, and control, <span style="font-size: large;"><b>you will still get an amazing workout and you will still Max Out! </b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1cIb8GSaGlqrl2ZCSITH58s2N7G0dlJLGOlvCH5gB8WZS_ed1mrC6a8cepDChVozsaZO6SSoCn5k896HLgi9xQGWnrrqQDNDiu3k2jytOy8emUS0Z1t49f626JWvaCU7cGw3MIAwf5JSE/s1600/modifier+(2).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1cIb8GSaGlqrl2ZCSITH58s2N7G0dlJLGOlvCH5gB8WZS_ed1mrC6a8cepDChVozsaZO6SSoCn5k896HLgi9xQGWnrrqQDNDiu3k2jytOy8emUS0Z1t49f626JWvaCU7cGw3MIAwf5JSE/s1600/modifier+(2).jpg" height="400" width="400" /></a></div>
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<span style="color: #cc0000; font-size: large;"><b>How is the schedule laid out?</b></span></div>
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Max:30 is a <span style="font-size: large;"><b>60-day program</b></span> that <span style="font-size: large;"><b>combines cardio and strength training</b></span> using your own body weight. </div>
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<span style="font-size: large;"><b>It is 30 minutes, 5 days a week. </b></span>On the cardio days you will add on the 10-minute Ab Attack, and there is also an optional "Pulse" workout. The program is broken down into a month 1 and month 2, with no recovery week. (You do get 2 days off every week though.)</div>
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<span style="font-size: x-large;"><b>Month 1: </b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0ps2PIbyOGsiPK-iEvptGi0Sai8SDdjA6ZmbdnIrJvXLyjhKq-2uE6NoTBep3x-mw8NlIiglbNk5-MFA0z2oPn5Mq9aAICpoWz2ZCYeBp3K7TlkccEIA_lP0Y47Xfo_qed8odSw9uWcxj/s1600/cardio-challenge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0ps2PIbyOGsiPK-iEvptGi0Sai8SDdjA6ZmbdnIrJvXLyjhKq-2uE6NoTBep3x-mw8NlIiglbNk5-MFA0z2oPn5Mq9aAICpoWz2ZCYeBp3K7TlkccEIA_lP0Y47Xfo_qed8odSw9uWcxj/s1600/cardio-challenge.jpg" height="400" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5H7XP4tfZWv-p-ZTVWbivl6nDZ9aNiymOTQc4SoxjsqSgD82vX4RZ0lFBTqZ9syRRze6YNcFwFRGVFtVQgwkA0hyBqJPrtXnpUi8fGbhWydOKJOOn979aiYCXzeUssfFo20DtVF_96XWV/s1600/Max30-Sweat-Intervals.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5H7XP4tfZWv-p-ZTVWbivl6nDZ9aNiymOTQc4SoxjsqSgD82vX4RZ0lFBTqZ9syRRze6YNcFwFRGVFtVQgwkA0hyBqJPrtXnpUi8fGbhWydOKJOOn979aiYCXzeUssfFo20DtVF_96XWV/s1600/Max30-Sweat-Intervals.jpg" height="400" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioAqbh-I4cWXReHFOXCGp6cQHyUROucl59xdbd6xLnWg-N7jIYx_cSvnMHj9L0OHEJcUk7A4Fz0mx16Be8MD0znGZfzTHfdkAPImUTo4HfZuKUzPYic0JPCZ3nrgIsmUomovdLXqfvd5fI/s1600/tabata+power.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioAqbh-I4cWXReHFOXCGp6cQHyUROucl59xdbd6xLnWg-N7jIYx_cSvnMHj9L0OHEJcUk7A4Fz0mx16Be8MD0znGZfzTHfdkAPImUTo4HfZuKUzPYic0JPCZ3nrgIsmUomovdLXqfvd5fI/s1600/tabata+power.jpg" height="400" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUBVGaEMA9JeL0Ve-DseogbKiegMCnYBARFfGXVpLhJUx6KnMwzgYA_mggP06-a5Vb7NzMfbNmUOIWsm-XBo5wmjA3SAd4oiQAvwglRT9Uji9k1eNkTsZXTK4s9lY6BRyJFr3tAJHpVDB0/s1600/tabata-strength.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUBVGaEMA9JeL0Ve-DseogbKiegMCnYBARFfGXVpLhJUx6KnMwzgYA_mggP06-a5Vb7NzMfbNmUOIWsm-XBo5wmjA3SAd4oiQAvwglRT9Uji9k1eNkTsZXTK4s9lY6BRyJFr3tAJHpVDB0/s1600/tabata-strength.jpg" height="400" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGo_VB6sBOjRNauixN0xzZOwBL60YaEp_mE8Oqcjl8-hF6Qu6QFV7UXEe0EzV8rGurDcRkPtRhqoDCnzo4SWdNemmttAgckbzTAu9Ic61THH8uyYLhyuTi0wxKsH016TiRg3KM8mxciYch/s1600/friday+fight+round+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGo_VB6sBOjRNauixN0xzZOwBL60YaEp_mE8Oqcjl8-hF6Qu6QFV7UXEe0EzV8rGurDcRkPtRhqoDCnzo4SWdNemmttAgckbzTAu9Ic61THH8uyYLhyuTi0wxKsH016TiRg3KM8mxciYch/s1600/friday+fight+round+1.jpg" height="400" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWcs1nsMf4LIWdDQULyF-m1kKwrGzNnTeWmKJ7X7r5QVI-e3FQWY3NouMxNQizbcHAaRsYQ1SlJK9bpb17P_1Pqg1PUn43DsD8tkXaIXGTqqLL0JxWazRi9GvlpeaEUIHnxhglSwonW1q9/s1600/ab+attack.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWcs1nsMf4LIWdDQULyF-m1kKwrGzNnTeWmKJ7X7r5QVI-e3FQWY3NouMxNQizbcHAaRsYQ1SlJK9bpb17P_1Pqg1PUn43DsD8tkXaIXGTqqLL0JxWazRi9GvlpeaEUIHnxhglSwonW1q9/s1600/ab+attack.jpg" height="400" width="400" /></a></div>
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<span style="font-size: x-large;"><b>Month 2:</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSPAXTlf4ZWQxJVEbID84DPG7Xkw3p-0I-0sde_ITp9ke48Vs95zDnQLYQdpzhnh5yP9H_UdkKVOKBYYHiEOpmPPWBHQWFy57o4WPj29PGSWFBdJ6lNfUZwBr1oqrL0Rr0p4d6IbxKvazp/s1600/max+out+cardio.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSPAXTlf4ZWQxJVEbID84DPG7Xkw3p-0I-0sde_ITp9ke48Vs95zDnQLYQdpzhnh5yP9H_UdkKVOKBYYHiEOpmPPWBHQWFy57o4WPj29PGSWFBdJ6lNfUZwBr1oqrL0Rr0p4d6IbxKvazp/s1600/max+out+cardio.jpg" height="400" width="400" /></a></div>
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<span style="color: #cc0000; font-size: large;"><b>What comes with the program and what is the cost?</b></span></div>
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The base kit comes with 12 workouts on 10 DVDs, Max Out nutrition guide, restaurant guide, and Max:30 wall calendar.</div>
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The deluxe kit comes with everything in the base kit plus portion containers, 3 bonus workouts, a comfort mat, and a Shakeology shaker cup.</div>
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<b><span style="color: #cc0000; font-size: large;">Coach Exclusive! </span></b>SWEAT FEST is the coach exclusive workout that you ONLY get when you buy from a coach. It's an impromptu workout that they filmed with old Insanity cast members and coaches. Time to get your sweat on!!</div>
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<b><span style="color: #cc0000; font-size: large;">How can I get it first?</span></b></div>
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Beachbody is releasing this program <span style="font-size: large;"><b>FIRST exclusively through coaches on December 2nd</b></span> - before they release it to the public. So if you do not have a coach, be sure to make me yours!!<span style="font-size: large;"> <a href="http://www.beachbodycoach.com/esuite/home/bethclark">Click my link </a></span>to create a FREE profile, and send me a message by clicking the "CONTACT MY COACH" button to get the scoop on Max:30. I will also be starting an <span style="font-size: large;"><b>exclusive Insanity Max:30 test group only for members of my team starting January 5. </b></span>So be sure to order yours quick! :)</div>
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<span style="color: #cc0000; font-family: inherit; font-size: large;"><b>What is a test group?</b></span></div>
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<span style="font-family: inherit;">I am going to be running a very private and exclusive Max:30 test group starting January 5. You will get access to a closed, online Facebook group where no one but the members of the group can see what is being posted. I will help you prepare ahead of time to start the program. We will talk measurements, before photos, meal plan, nutrition, recipes and motivation! We will even walk through any obstacles you might foresee in the next 60 days, such as how to make time for workouts, or eating healthy on the go. </span></div>
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<span style="font-family: inherit;">It's all about progress, and having balance, not about perfection. It's about empowering yourself to be the BEST that YOU can be! Trust me - the conditions will never be perfect, but there is no better way to ring in the New Year, than with a NEW YOU!!</span></div>
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<span style="font-family: inherit;">Each participant is required to purchase the Insanity Max:30 program from me as their coach. Each participant is required to replace one meal a day with <a href="http://www.shakeology.com/?sn=bethclark">Shakeology </a>for the duration of the program. The best option is to get the challenge pack because it has free shipping, a discounted price, and includes everything you need to get started right!</span></div>
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<span style="font-family: inherit;"><b><span style="font-size: x-large;">Why Shakeology?</span> </b><span style="font-size: medium;">Because honestly, you need the best brain and muscle fuel you can get during this program. </span><b><span style="font-size: large;">You want to have this incredibly nutrient-dense meal replacement every single day so that your muscles can recover from the intense workouts. </span></b><span style="font-size: medium;">I like it because it is pretty much a no-brainer meal, I don't have to prep anything, it's quick, and I know that it's the healthiest meal of my day. You are not adding to your grocery bill, because Shakeology will REPLACE something you </span><i style="font-size: 18px;">used to eat</i><span style="font-size: medium;"> that maybe wasn't so healthy for you. (Like that fast-food meal you grabbed because you were running around and forgot to pack something healthy. Sound familiar?) haha </span></span></div>
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<span style="font-family: inherit; font-size: large;"><b>Trust me - your body will THANK YOU by giving you KILLER RESULTS when you incorporate Shakeology into your program!! :)</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1rcrKz2gFSAthyphenhyphen_qkubTsO9yNaScznQ3wkYTdlP25F3fMkqIUJSj4zEtRBPEKYQK7RbqD4mpCZJYBRTcLvdh2dGvTyOU70D_WMzeUxbsqvE3Miz73OK23cNCO29AmsoedtWaCL9Kkn6U_/s1600/Max-30-Invite.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1rcrKz2gFSAthyphenhyphen_qkubTsO9yNaScznQ3wkYTdlP25F3fMkqIUJSj4zEtRBPEKYQK7RbqD4mpCZJYBRTcLvdh2dGvTyOU70D_WMzeUxbsqvE3Miz73OK23cNCO29AmsoedtWaCL9Kkn6U_/s1600/Max-30-Invite.jpg" height="400" width="400" /></a></div>
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<span style="font-size: large;">Does this sound like something you would like to do? Contact me now before all the spots are gone!</span></div>
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<a href="mailto:coachbethclark@outlook.com">coachbethclark@outlook.com</a></div>
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Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com0tag:blogger.com,1999:blog-3482761942140715996.post-20467163313166835362014-11-01T13:09:00.000-07:002014-11-01T13:09:45.838-07:00Prepping For A Healthy Holiday SeasonNow that Halloween is over, the craziness is just getting started. Am I right? Every year, I think to myself that <span style="font-size: large;">I just don't have time to work out because I'm so busy,</span> and <span style="font-size: large;">eating healthy? Nice try.</span> But this year I have a goal to make this the <span style="font-size: large;">healthiest holiday EVER!</span><br />
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<span style="font-size: large;">People spend all year</span> - starting in January, <span style="font-size: large;">trying to get in shape</span>, lose weight and be able to fit into their swimsuit or get healthy for a vacation or reunion, <span style="font-size: large;">then the holidays come and they just quit everything all together</span> and end up <span style="font-size: large;">packing on 7-15 lbs!</span> Crazy, right? Why do we do that? Because we are too busy? Yeah right.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfEPY_rAMUu8f4Ots715BSLfUbO4s70uEmDzp3LDITXTcvyYUZM81624E4Fe7HM_HED3eEfvmfWg40n8bkNYoWzFutUuNvD1z8hlhl0Avew43aRk8Fv1VCdoQVz6lnTSYc3EM5CyTQGLB2/s1600/Average-American-Holiday-Season-Weight-Gain1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfEPY_rAMUu8f4Ots715BSLfUbO4s70uEmDzp3LDITXTcvyYUZM81624E4Fe7HM_HED3eEfvmfWg40n8bkNYoWzFutUuNvD1z8hlhl0Avew43aRk8Fv1VCdoQVz6lnTSYc3EM5CyTQGLB2/s1600/Average-American-Holiday-Season-Weight-Gain1.jpg" height="224" width="400" /></a></div>
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<span style="font-size: large;">I don't need to have an amazing transformation over the holidays, but I DO need something to keep me active, keep the pounds off, and help keep the cravings at bay. </span><br />
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<span style="color: red; font-size: large;"><b>Where to start?</b></span><br />
1) <span style="font-size: large;"><i>Make a goal to work out EVERY DAY. </i></span>Make it non-negotiable. Choose a workout program, really any one will do. Pick something you love, that is fun, or something that will keep you motivated day after day. 30 minutes a day is all you need. Everyone has time for that. :)<br />
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2) <span style="font-size: large;"><i>Make a clean-eating menu. </i></span>Plan, plan, plan! Fill your house with healthy food choices, pre-chop and cook your food, store the right serving sizes in containers within easy reach so you won't be tempted to make an unhealthy choice. KNOW what you are going to be eating, don't guess!<br />
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3)<span style="font-size: large; font-style: italic;"> Incorporate Shakeology. </span>Seriously, it's the healthiest meal of the day. Who couldn't use that EVERY DAY during the holidays? All those adaptogens, pre-biotics, and digestive enzymes! Not to mention, it will keep the cravings away, and give you energy. Bonus!<br />
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4) <span style="font-size: large;"><i>Earn your treats.</i><b> </b></span>Thanksgiving is ONE day - not a whole month. Work out every day, eat your Thanksgiving dinner, then get back at it again. If there is a party - get your workout in earlier that day, and choose small portions. As long as you are still working out and eating healthy most of the time, you shouldn't really gain any weight. (You might not lose weight either, but the point here is to keep from gaining.)<br />
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5) <span style="font-size: large;"><i>Get support.</i></span> You can join me November 3-23, and December 1-21 for a round each of the 21 Day Fix nutrition plan. We can keep each other on track! Don't worry, I won't judge if your diet is not perfect - I'm sure mine won't be either. ;) haha That is the point of all this - to do better than we would normally do this time of year! The goal is to get right back on track and not completely BLOW it during the next 2 months.<br />
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<span style="color: red; font-size: large;"><i><b>My plan:</b></i></span><br />
<span style="font-size: large;">I am doing Insanity: Asylum this month, using the 21 Day Fix meal plan.</span> Actually, the 21 Day Fix is PERFECT because you can fit it right in between Halloween and Thanksgiving, and then again between Thanksgiving and Christmas! So instead of GAINING 7-15 lbs, why not LOSE 7-15 lbs?<br />
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<span style="font-size: large;">Why Asylum? </span>Well first of all, I have had this program for a few months and have never tried it! Second, <span style="font-size: large;"><b><i>I want to get prepped for Insanity Max: 30 which is being released the first week of December!! </i></b></span><br />
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<a href="http://www.max30tbb.com/?referringRepId=229801" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFU-soFsy9jxxKJZIbzRzkJRLJ7ETPT_IyROkdBE1dxNQHaW8ykX4E-4y77GK8Ga4L-fWWNTRcz7hlel4sH4vNThdji_BmbKW1C0jda_ZfVSYETrE9_hq01yZAm_H6Dif1RomSvSZNpYR6/s1600/max30-fb-share.jpg" height="400" width="400" /></a></div>
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Am I excited? Heck yes!!<br />
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I am pretty sure this program is going to be mine for Christmas this year! <span style="font-size: large;">Beachbody is releasing this program the first week of December,</span> so if you want yours in time for Christmas, you need to be one of the first to order. (Especially if they sell out.) <i><b>You can get your name on the list to be notified immediately when it becomes available.</b></i> Just go <a href="http://www.max30tbb.com/?referringRepId=229801" target="_blank">HERE </a>and add your email. :)<br />
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I will also be starting an Insanity Max: 30 test group January 5, 2015! So make sure to order yours and let me know if you want to be added to the group.<br />
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As always, feel free to contact me if you would like help or have any questions. I love getting to know new people and I want to help YOU reach your health and fitness goals! :)<br />
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<a href="mailto:coachbethclark@outlook.com">coachbethclark@outlook.com</a><br />
<a href="https://www.facebook.com/BodyRemodel">https://www.facebook.com/BodyRemodel</a><br />
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<br />Bethhttp://www.blogger.com/profile/07758431564491333932noreply@blogger.com0