21 Day Fix EXTREME!

ARE. YOU. READY?! Only 10 days until the launch of the new 21 Day Fix Extreme!

Here's a little preview:

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:

This is Lauren. She did two rounds, that is only 6 weeks! Would you want to get results like this in only 6 weeks?

This is Marissa. Here is what she said about this program:  "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 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!"

Why 21 Day Fix Extreme?
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.

Who is the program for?
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.

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. :)

Details, please!
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!

The workouts include:
Plyo Fix Extreme - An explosive lower-body workout that uses jumping and resistance to torch calories and sculpt muscles.
Upper Fix Extreme - By alternating opposing muscle groups, this no-rest upper-body workout will shred the chest, back, shoulders, and arms.
Pilates Fix Extreme - Using a resistance band for every exercise, this intense mat workout works the entire body, placing emphasis on the core.
Lower Fix Extreme - Glutes, quads, hamstrings, and calves will get stronger, leaner, and more defined with 30 minutes of challenging resistance work.
Cardio Fix Extreme - Combining weighted cardio moves with traditional metabolic training intervals keeps the heart rate soaring.
Dirty 30 Extreme - 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.
Yoga Fix Extreme - A fast-paced flow yoga class, combining strength, balance, flexibility, and power.

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.) :)

Extra Workouts:
Power Strength Extreme - Based on functional movement patterns, these 9 total-body exercises will change the way the body moves, increasing strength, endurance, and power.
ABC Extreme - 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.
The Fix Challenge - Keep things interesting and burn off calories with this quick resistance workout!

What about the nutrition part?

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.

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. You can do this.

Do you want to be the first to get it??

The 21 Day Fix Extreme will be released on February 2, 2015!

Make sure to contact me for more information and to be notified the minute it is released.

If you need a coach - you can sign up here: http://www.beachbodycoach.com/esuite/home/bethclark

coachbethclark@outlook.com

https://www.facebook.com/BodyRemodel - go like my page!!! :D

Healthy Mexican Bowl with Cauliflower Rice

I 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 I am a HUGE Mexican Food lover!! I love the flavors, I love the spiciness, I could seriously eat it for every meal and never get sick of it.

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. ;)

 Fix approved: 1 red, 1/2 yellow, 1 blue, 1 green, 2 tsp

Ingredients:

4 oz chicken breast, cooked & shredded

1/4 cup black beans

1/2 avocado, chopped

1/2 cup cauliflower rice (see below)

tomatoes

lime juice

salsa (optional)

Combine all ingredients, add squeeze of lime juice. Enjoy!

Ingredients:

small head of cauliflower, coarsely chopped

1/2 onion, finely chopped

2 TBS butter or coconut oil

salt, pepper, garlic powder, seasoning salt, and/or vegetable supreme (This is a personal choice, the seasoning is really up to you.)

Put coarsely chopped cauliflower in a food processor, and pulse until about the size of rice.

Saute onions in butter or coconut oil in a skillet over medium heat until translucent.

Add the riced cauliflower and stir until mixed well.

Add seasonings of your choice. (I used pepper, garlic powder, season salt, a little vegetable supreme and some chili powder.)

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.)

*Note: I will be honest -YES, this DOES taste like cooked cauliflower! However, when you add it with all the other ingredients in the Mexican Bowl, you seriously CANNOT taste it. 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 really good, plus - bonus veggies!! haha

Insanity Max:30 Week 1 Review

I just finished my first week of Insanity Max:30!! 

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!

I have been following the modifier for this round, and let me tell you why I would totally recommend this program.

1) It's not soooo hard that I dread doing it every day, but I still get a totally awesome workout. 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!)

2) You can do Max:30 over and over and never outgrow it. 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!!

3) It's FUN! 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.

4) It's short. 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. ;)

5) It works. 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.

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.

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.

This was my menu for week 1:

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.)

Day 1: Cardio Challenge
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

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!

Day 2: Tabata Power

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.

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 

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!

Day 3: Sweat Intervals
This workout was a serious SWEAT PARTY! It was so fun though - I don't know why. (I'm a sucker for punishment.) haha

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. :)

Day 4: Tabata Power
This was the repeater workout. See above for description.

Day 5: Friday Fight: Round 1
Ohhhh this workout - I had heard some scary things about it and they're all true! haha

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!

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.)

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!

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!

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 challenge packs are on SALE the entire month of January.

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!

coachbethclark@outlook.com
https://www.facebook.com/BodyRemodel?ref=bookmarks

Insanity Max:30 Max Out Sheet

Am I ready to start this workout on Monday??? 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!

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 ;)

So this is what I came up with:

It's not really fancy or anything, but it will help me compare the Max Out times from each workout. 

If you would like a copy, you can print out one HERE.

And if you would like to join me in getting my booty kicked, PLEASE do it!!

You might be wondering if you can get results by following the modifier. 

Well guess what? As long as you keep proper form and intensity - you totally CAN!! Just look at Lori's 30 day progress pics:

Lori only followed the modifier - just to show everyone that it IS possible to still get AMAZING results. (This is only halfway through the program too!)

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. 

Are you ready?? 

Feel free to contact me any time.

coachbethclark@outlook.com

https://www.facebook.com/BodyRemodel

Insanity Max:30

Have you heard about Shaun T's new program Insanity Max:30? 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.

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:

Look fun? haha I seriously can't wait to get my booty kicked with this program!

Is Insanity Max:30 just Insanity but shorter? 

No! Absolutely not. Insanity used max interval training, and Max:30 is based on Tabata-style training. There are 150 NEW MOVES for even more insane results! 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. In Max:30 you compete with YOURSELF, and try to beat your max out time every workout.

What is Maxing Out?

To Max Out means to stop or fail for the first time in the workout. It's about going as hard as you can for as long as you can, until you MAX OUT. 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. 

Maxing Out is a GOOD THING!! As Shaun T says: "The minute it gets hard is the minute you start seeing results."

Is there a modifier?

Yes! Every workout has a modifier. And unlike most other fitness programs, Max:30 has an option to see the modifier the entire time! No more wondering what the heck the modifier is doing, because the camera isn't on them. haha :) 

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, you will still get an amazing workout and you will still Max Out! 

How is the schedule laid out?

Max:30 is a 60-day program that combines cardio and strength training using your own body weight. 

It is 30 minutes, 5 days a week. 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.)

Month 1: 

Month 2:

What comes with the program and what is the cost?

The base kit comes with 12 workouts on 10 DVDs, Max Out nutrition guide, restaurant guide, and Max:30 wall calendar.

The deluxe kit comes with everything in the base kit plus portion containers, 3 bonus workouts, a comfort mat, and a Shakeology shaker cup.

Coach Exclusive! 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!!

How can I get it first?

Beachbody is releasing this program FIRST exclusively through coaches on December 2nd - before they release it to the public. So if you do not have a coach, be sure to make me yours!! Click my link 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 exclusive Insanity Max:30 test group only for members of my team starting January 5. So be sure to order yours quick! :)

What is a test group?

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. 

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!!

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 Shakeology 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!

Why Shakeology? Because honestly, you need the best brain and muscle fuel you can get during this program. You want to have this incredibly nutrient-dense meal replacement every single day so that your muscles can recover from the intense workouts. 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 used to eat 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 

Trust me - your body will THANK YOU by giving you KILLER RESULTS when you incorporate Shakeology into your program!! :)

 

Does this sound like something you would like to do? Contact me now before all the spots are gone!

coachbethclark@outlook.com

https://www.facebook.com/BodyRemodel?ref=bookmarks

Prepping For A Healthy Holiday Season

Now that Halloween is over, the craziness is just getting started. Am I right? Every year, I think to myself that I just don't have time to work out because I'm so busy, and eating healthy? Nice try. But this year I have a goal to make this the healthiest holiday EVER!

People spend all year - starting in January, trying to get in shape, lose weight and be able to fit into their swimsuit or get healthy for a vacation or reunion, then the holidays come and they just quit everything all together and end up packing on 7-15 lbs! Crazy, right? Why do we do that? Because we are too busy? Yeah right.

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. 

Where to start?
1) Make a goal to work out EVERY DAY. 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. :)

2) Make a clean-eating menu. 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!

3) Incorporate Shakeology. 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!

4) Earn your treats. 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.)

5) Get support. 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.

My plan:
I am doing Insanity: Asylum this month, using the 21 Day Fix meal plan. 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?

Why Asylum? Well first of all, I have had this program for a few months and have never tried it! Second, I want to get prepped for Insanity Max: 30 which is being released the first week of December!! 

 Am I excited? Heck yes!!

I am pretty sure this program is going to be mine for Christmas this year! Beachbody is releasing this program the first week of December, so if you want yours in time for Christmas, you need to be one of the first to order. (Especially if they sell out.) You can get your name on the list to be notified immediately when it becomes available. Just go HERE and add your email. :)

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.

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! :)

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

What to Eat Before and After Workouts

One of the most common questions people ask is "What should I eat before and after I workout?"  

A few things you need to think about first are, how long your workout is going to be that day, when you are going to work out, and what your goals are.

How long your workout is going to be. If you are going to be running long-distance, or lifting heavy weights for over an hour, you will definitely want some food in your belly within an hour of working out. You will want to eat something that is easy to digest and will provide you with the necessary energy to get through your workout. Combining high carbs, with protein and a healthy fat will help maintain glycogen stores during exercise.

However, if your workout is going to be short, or less intense, you might just need a light snack. You still want to fuel your body with proper nutrients, but you don't need as many calories.

When is your workout? I really like working out first thing in the morning on an empty stomach. It's just personal preference. But when I work out later in the day or in the evening, I find I can lift heavier, and have more energy because I have eaten previously. Although, if I am going to do PiYo or anything where I'm upside down - definitely empty stomach is best! haha ;)

What are your goals? Are you trying to lose weight? Are you trying to build muscle? Are you training for a marathon? These are things you need to think about. If your main goal is performance, you will need to make sure you have the proper fuel to keep you from bonking. If you are trying to lose weight, you might want to try empty belly cardio first thing in the morning. If you are building muscle, you will want extra protein.

So depending on these things, here are some ideas for pre-workout snacks:

Regardless of your training goals, you will want to avoid heavy, greasy foods, and also foods high in fiber. They will cause you to feel bloated, gassy, and well, you get the idea. ;)

After your workout you want to replenish those glycogen stores and give your body the nutrients it needs to build and repair the muscles.

Generally, you want to have a 3:1 carb to protein ratio for recovery. This is the best time to eat those carbs when they can be used for an immediate surge of energy. ;)

Another great thing to consume post-workout is the P90X Recovery Drink. It really helps with soreness and recovery, and it tastes like an orange creamsicle! Yummy!

As far a supplements go, I usually take BCAAs (branched chain amino acids) before and/or after workouts to help prevent muscle loss, and help with recovery. Glutamine is also a great supplement. ;)

Well, there you have it. You will always want to listen to your body, because you know it best. If you find you are getting dizzy or you are bonking during a workout, make sure to eat a little something before. I find if I am just starving, but I don't want to wait very long for my food to digest before I start my workout, I will just have a 1/2 banana and that works for me.

Also, don't work out on a full stomach - ugh! Let it digest a good 1 - 1.5 hours first. ;)

And stay hydrated!! Drink plenty of water before, during and after workouts! That is extremely important!!

Okay, go work out! Have fun while you're at it. :)

Thanks for stopping by!