New Year's Accountability Group

I am starting up my accountability group again - January 2, 2017! :D 

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. ;) So if you need extra help to keep those New Year's resolutions - JOIN US!! It's totally FREE! Bring a friend. The only thing required is that you PARTICIPATE - no lurkers allowed. (Because that's no fun.)

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?

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. 

These are my new health/fitness goals for the year:

1) Workout at least 5 days a week.

2) Drink Shakeology at least 5 days a week.

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 %)

4) Meal plan weekly!

5) Go to bed earlier (7-8 hrs of sleep at least).

6) Drink at least 3 liters of water per day.

7) Complete at least 4 workout programs this year.

Okay, it's official. Now I

have

to follow through. Game face is

on! 

You can do ANYTHING if you want it bad enough. Are you ready??? 

https://www.facebook.com/groups/799024476832150/

How To Check Your Progress Weekly To Make Sure You Are Reaching Your Goals

Do you ever feel like you are working out hard & eating healthy, yet week after week you aren't seeing changes? 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?

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.

Here are 6 tips to help you reach those goals:

1) Decide where you want to go - set a goal!

2) Establish a starting point. Where are you now? What is it going to take to get there?

3) Formulate a plan of action. (Meal plan/training program) Put it up where you can see it.

4) Act on your plan CONSISTENTLY. Work hard every. single. day.

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.

6) Be flexible in your approach & BE PERSISTENT!

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!

Don't give up!

Okay, so let's go into more detail about how to do that. First of all, you are going to need to know your body fat %. 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.

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.

Example: Let's say you weigh 145 with 28% bf. 

145 x .28 = 40.6 (fat weight)

145 - 40.6 = 104.4 (lean body mass)

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. This will give you proper feedback!!

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. It is really empowering to be able to do this yourself!! YOU will learn what works for YOUR body instead of following someone else's advice!

Here are some charts I use to see changes over time.

Weekly Body Fat Progress Chart

Weekly Body Fat Progress Chart (PDF)

Weekly Measurement Chart

Weekly Measurement Chart (PDF)

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!

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!

If you have any other questions, or need someone to coach you through the process, feel free to contact me!

coachbethclark@outlook.com

https://www.facebook.com/BodyRemodel/

Buttery Dill Salmon

This is seriously the best salmon recipe I have ever tried. 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!

This recipe comes out perfectly every time. It is really moist with a light, yummy flavor. (My kids also LOVE it and they usually are not big on salmon.)

Ingredients:
Salmon
salt
garlic powder
dill weed
butter

Directions:
Preheat oven to 425F
Line baking sheet with foil.
Sprinkle spices on top of salmon. (As much as you want. If you like it really garlicky - go for it!)
Top with a pat of butter, about 1 TBS

Bake 15 minutes at 425F

Enjoy!

Tuna Stuffed Avocados

I 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 every day.  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. I didn't even miss it!

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!)

The best part about this recipe is that it takes like 2 minutes to throw together. And it's soooo good for you!

Ingredients:
(makes 2 servings)
1 can albacore tuna in water
1 avocado, sliced in half
cherry tomatoes, diced
sea salt, to taste
pepper, to taste

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!

(I confess, the next day I just ate everything out of the bowl - I was too hungry to be fancy!) haha

Healthy Southwest Chicken Bowl

Have I ever shared my all-time favorite go-to lunch? It's A-MAZING! I seriously eat this almost every day. Never get sick of it! Yummm! 

grin emoticon I seriously eat this almost every day. Never get sick of it. Mmmmm!

Ingredients:

1 red container of chopped, cooked chicken (about 2 oz)
1 yellow container of black beans (1/2 cup)
1 individual packet of guacamole (Blue container or 1/3 cup homemade)

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! 

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 

Body Beast, Hammer & Chisel HYBRID!

I only have 2 more weeks left of The Master's Hammer & Chisel! It went by so fast! I absolutely LOVE this program! 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.

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.

I found the best way to incorporate both programs was to do alternate weeks. (With a little extra cardio added in on the Beast weeks.) This actually works out really great for a couple reasons. 
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.)
2) There is a lot of variety. I am actually looking forward to trying this one out!
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.

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. ;)

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.

coachbethclark@outlook.com

https://www.facebook.com/BodyRemodel/

Hammer & Chisel

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.) wink emoticon

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 

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! ;) 

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. 

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.)

I'm still working on getting everything organized after the holidays. I don't know why it's taking me so long!

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! 

Feel free to contact me if you have any questions or need some help.

coachbethclark@outlook.com

https://www.facebook.com/BodyRemodel/

grin emoticon

Protein and Pumpkin - What's Not to Love?

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. 

Protein Pumpkin Pudding
1/2 cup canned pumpkin
1 container of greek yogurt, vanilla flavored
1/2 scoop vanilla protein powder
1 TBS of fat-free Cool Whip
1-2 packets of Stevia, optional

Blend together all ingredients until smooth. You can add a packet or two of Stevia to make it a little sweeter if you want.

Eat straight from the dish or put it in a little graham cracker pie crust -

Mmmmm - tastes just like a pumpkin pie! (Only healthier!)

The next recipe is a pumpkin smoothie. You can use regular protein powder for this or use vanilla Shakeology. Either way - deliciousness!

photo: vitamix.com

Pumpkin Protein Smoothie

1 - 1 1/2 cups cold water

1 1/2 scoops vanilla protein powder, or 1 scoop vanilla Shakeology

1 tsp cinnamon

1 tsp pumpkin spice

1 packet Stevia

4-6 ice cubes

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.

The last recipe is a for pumpkin pie oatmeal. This is super yummy and totally hits the spot on cold mornings.

Protein Pumpkin Pie Oatmeal

1/2 cup old-fashioned oats

1/2 cup canned pumpkin

1 scoop vanilla protein powder

pumpkin spice

dash of cinnamon

1 packet Stevia, optional

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!

Sneak Peek - Hammer & Chisel Workout

Today is the day you can try out two of the new MASTER'S HAMMER & CHISEL workouts!!! I am so excited for this workout to be released!

Have you heard about it yet?

Looks pretty awesome, right? RIGHT? :D

I was actually wanting a Body Beast 2 but I am okay with this....for now. haha

Sagi Kalev (Body Beast) and Autumn Calabrese (21 Day Fix, 21 Day Fix Extreme) teamed up to create The Master's Hammer and Chisel. 

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.

This program won't be released until December but you can try two of the workouts RIGHT NOW on Beachbody On Demand! 

These are the 2 workouts:

ISO Speed Hammer

Time: 25 minutes

Trainer: Sagi

Equipment Needed: Weights, bench or stability ball, resistance bands or towel, chin-up bar or bands with door attachment

Workout Details: 10 reps slow 3-count, 10 reps fast 

Example: 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. 

Review: 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.

Total Body Chisel 

Time: 35 minutes

Trainer: Autumn

Equipment Needed: Weights, bench or stability ball, towel

Workout Details: 3 rounds, 3 exercises each, 10 reps each 

Example: 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. 

Review: 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!!

I am definitely going to be buying this program when it's released in December! 60 days to ripped and shredded? Sign me up! haha ;)

You can try BOD for 30 days FREE! Sign up for a club account here. Not only do you get to try Hammer & Chisel, but you get access to TONS of other Beachbody workout programs! 

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.

Go try these workouts & let me know what you think?

coachbethclark@outlook.com
https://www.facebook.com/BodyRemodel

Dealing With Low Energy Levels

Wow! 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.

I have been in such a slump lately! It all happened so gradually that I'm not even sure exactly when it started. A year ago I was diagnosed with a low thyroid. 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 awhile.  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. I have really struggled with this! 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. It was so frustrating! 

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.) I got a Fitbit for Christmas and decided to try to get more steps in during the day. 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. But I was still SO TIRED!! I didn't want to do anything.

I kept thinking to myself that I was just being lazy. 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! I could get some things done if I did them in the morning but by noon I was DONE. And it wasn't even just physically - I was mentally exhausted too. My brain would check. out. I would try to plan out my weekly meals, or write a blog post & I could. not. stay. focused. I seriously couldn't concentrate. All I wanted to do was go take a nap.

I had no motivation to do ANYTHING. If my calendar started to fill up, I would get overwhelmed and stressed out. I just wanted to stay in my own little world. Don't anybody bother me - please.

Now just so you know - this was all happening very gradually. 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."

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. I figured it must be my thyroid. 

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. I had totally turned into my teenager!! haha ;)  That night my husband took the kids out to dinner and I decided to stay home (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). 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 she suggested I get my vitamin levels checked. 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.

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 my vitamin D was really low (whew). I say "whew" because I was actually a little glad that I had something 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.

While I waited for THOSE results to come back, I researched low testosterone in women. Here's what I came up with:

I chose a picture because it's more fun to look at but there are lots of articles online you can read. 

Who knew, right? 

I never would have thought low testosterone would be an issue for women. So my results came back and my test levels were definitely low. 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.

I am also taking 5000IU of vitamin D every day. Here are some symptoms of low vitamin D:

I am posting about this in hopes that maybe there is someone reading this that has dealt with something similar. No one understands how horrible you feel unless they have experienced it themselves. 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."

I get that she was trying to help though. It's just that I KNEW something was wrong. This wasn't me AT ALL. I am so glad that I had a doctor willing to help me figure out what was going on.

So I want to let you all know that if you have low energy levels - you DO NOT have to accept it!!  I thought for so long that I was getting older, my metabolism was slowing and I would just "have to live with it". NOT TRUE! Like I told my doctor - "My 72 year-old mother has more energy than me!" 

I have been taking my vitamin D and testosterone for about 2.5 weeks. I noticed a difference in the FIRST WEEK! 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. It makes me realize I'm getting back to normal, I have energy again and I CAN DO THIS! 

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:

LOVE, LOVE, LOVE that! 

So - my friends - get out there and get your vitamin and hormone levels checked ASAP! 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 really listen to you and don't ever stop until you figure it out!!

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. 

Have a great day!! 

coachbethclark@outlook.com

https://www.facebook.com/BodyRemodel

Exciting 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

There are a couple other new products that were released at Summit this past week. The first one is of course, CIZE! The new dance/workout program from Shaun T. How fun is this??

Q. What makes the CIZE workouts so effective?
• 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!

• 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!

• 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.

• There are Beginner and Advanced Calendars to provide options for both beginners and more advanced dancers. These calendars also help you track your progress.

The base kit includes:
• 6 dance courses on 3 DVDs
• Eat Up! Guide
• Get Started Guide
• Weekend Survival Guide
• 8 Count Abs Workout
• Calendars
• Beginner Calendar on Side 1
• Advanced Calendar on Side 2
• Hold Your Own DVD (Network Exclusive) This is a BONUS workout that you will get if you order through me! 

Order CIZE Here:
http://www.teambeachbody.com/shop/-/shopping/CIZE?referringRepId=229801

If you want to order CIZE along with Shakeology in a challenge pack - order HERE.



The next exciting product that was released is the Shakeology Boosts!

Now you can customize your Shakeology with 3 new boosts: 

Focused Energy Boost:
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.

Power Greens Boost:
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!

Digestive Health Boost:
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.

The Healthiest Meal of the Day just got healthier! Go ahead and boost up your shake! Can't wait to try these! 

You can order yours here: Shakeology Boosts

And finally, Beachbody has come up with a new Performance Line of supplements!! Totally excited for this too! :D

What is Beachbody Performance?

• An easy-to-use, complete supplement system that's guaranteed to boost your workout performance and help accelerate the results from any fitness program.
• It's designed by Harvard-trained scientists and combines the latest cutting-edge science with the most effective performance-boosting ingredients from nature.
• Every ingredient is thoroughly tested and scientifically shown to enhance performance and recovery.
• 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.
• It will help you overcome any obstacle—from low energy to muscle soreness—so you can push yourself harder in every workout.

What's included in the Beachbody Performance line?
The system has four powder drinks formulated with key ingredients scientifically shown to be effective.

1. BEACHBODY PERFORMANCE ENERGIZE PRE-WORKOUT (Lemon Spark Flavor) - Improves intense exercise performance, increases energy and endurance, and sharpens focus, and reaction time.
2. BEACHBODY PERFORMANCE HYDRATE DURING-WORKOUT (Citrus Cooler Flavor) - Supports hydration during exercise, replaces electrolytes lost during exercise, fuels working muscles, and improves endurance.
3. BEACHBODY PERFORMANCE RECOVER POST-WORKOUT (Chocolate Chill Flavor) - Speeds muscle recovery, promotes lean muscle synthesis, combats exercise-induced muscle soreness, and improves muscle strength recovery.
4. BEACHBODY PERFORMANCE RECHARGE NIGHTTIME (Vanilla Dream Flavor) - Supports overnight muscle recovery, improves overnight adaptation to exercise, promotes lean muscle synthesis, and reduces muscle breakdown.

PLUS: BEACHBODY PERFORMANCE CREATINE - 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.

Order the Beachbody Performance Supplements HERE

As always, if you have any questions, please let me know! I am happy to help.

coachbethclark@outlook.com

https://www.facebook.com/BodyRemodel

FIXATE

I 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. Until now!!

I'm so excited for this new 21 Day Fix cookbook! Have you heard about it?

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! ;)

There are 101 21 Day Fix-approved recipes for meals, snacks and desserts. Here is a sneak peek at 5 of those recipes in PDF - all ready to print out. Check in out HERE. 

Don't these look yummy??

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: FIXATE - 21 Day Fix Cookbook

I seriously think I might have to do another round of the 21 Day Fix after I get this cookbook! So excited!

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!

https://www.facebook.com/BodyRemodel
coachbethclark@outlook.com

Protein-Packed Jell-O Fluff

Oh my goodness - I have a yummy new recipe to share with you today!! :)

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!

Ingredients:

1 cup set sugar-free Jell-O, any flavor (I used strawberry)

1 container (6-8 oz) plain greek yogurt (I guess you could use flavored, but I'm going for no extra sugars here)

Directions:

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? 

Calories: 110  Protein: 17g  Carb: 7  Fat: 0

This makes one serving, but I warn you - it is a TON!! Next time I might split it up between 2 snacks. haha

For my fix lovers - I'm not sure sugar-free Jell-O is approved, but I think it's close enough to count as 1 RED serving. ;) 

You seriously can't beat that for a low-carb, high-protein dessert or an evening snack, right?

Insanity 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!

I had gained all my weight back after my Body Beast results & I'm so mad at myself. Grrrr! :(
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. 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. 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.

Here is one shot that I will share with you all.

Okay, ignore the mug-shot look - that's just my neutral face. haha ;)

I actually ended up losing about 9 lbs and 10 inches. Not too shabby for thinking it wasn't working. 

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.

I love, love, LOVE this program! Not just because of the results I got, but because I actually looked forward to doing it every. single. day. 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.)

If you would like help with this, or any other Beachbody program, I am totally here to help!
You can sign up for a free account and add me as your coach HERE.
I also have an ongoing 'Fit and Lean in 2015' group on Facebook where we have been going strong since January!

I would love to answer any questions you might have - feel free to contact me.
coachbethclark@outlook.com
https://www.facebook.com/BodyRemodel

Body Beast Tempo Workouts

Have any of you tried the Tempo workouts from Body Beast? I can't believe I had never even ordered these until recently! 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.

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. :)

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 

Sagi also has ab exercises in between each set. The Tempo Plank is KILLER! 

I updated my WORKSHEETS page to include the Tempo workouts. So go download them and get started!

Beachbody On Demand

I have some exciting news for you all! Starting tomorrow - March 2, Beachbody on Demand is going LIVE!! What is it exactly?

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 anywhere you get an internet connection!! Even internationally! :)

Pretty sweet, right? 

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!
The digital library will be updated each month with new workouts and different programs so you will never get bored! Where has this been all my life?! 

Okay, let me answer some questions that most people will ask.

1) How do I get Beachbody On Demand? 
Every Team Beachbody customer that has the Club Membership 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.

2) What is the difference between a Club Membership and the Free Membership?

3) If I'm already a Club Member, will my price increase?
No, this is a new feature to your membership, but the price is still the same.

4) Will there be a Club and Shakeology Challenge Pack? 
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!

5) Do I need to buy the products to stream? 
Nope! The programs in the library come with the paid membership.

6) Will the workouts be available to download and watch offline? 
No. You must be connected to the internet to stream workouts.

7) Which programs will be included in the digital library?
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.

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. 

Now you will be able to sample a workout before you buy the program!

If you are interested in trying out Beachbody on Demand, you can sign up for your Club Membership Here! 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.

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. ;)

coachbethclark@outlook.com
https://www.facebook.com/BodyRemodel