Category Archives: Health/Fitness

Put me in, Coach!

Coach. What do you envision when you hear this word?  A man in his mid 40’s, slightly balding, (but covering that with a baseball cap), with a semi-beer gut, toothpick hanging out of the side of his mouth, giving tough love to his little league team? i.e.:
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What would you say if I told you “I” was a coach?
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I “hope” you don’t see a resemblance there! 😛  Let me put this into perspective, I became a Coach with Beachbody while 6 months pregnant with my 3rd baby, Monroe. I didn’t have a “beach body” by any means. But I did have a desire to HELP and EDUCATE people about their health and taking care of themselves. I didn’t let the term “Coach” hold me back, I was determined to take this title as an opportunity and run with it!

In the months since, I’ve been able to continue staying at home with my kids – working from home, I’ve been able to HELP people reach their health and fitness goals, and I’ve personally experienced financial freedoms in the process.

A “Coach” doesn’t need to be an athlete, model, health ‘guru’ etc.  Absolutely not. Whether you’re male, female, a business-man or a stay-at-home mom, tattooed biker dude,  or librarian. Whether you’re outgoing, shy, confident, reserved, someone who works out 5 X’s a day or someone who still has a ways to go in your own personal fitness journey. IF you have the WANT and DESIRE and discipline to take control of your future and HELP others, you WILL be successful in this business…And yes, YOU can do it!

As a Beachbody Coach, I use my own personal experience and knowledge about Beachbody and their programs to help match people up with programs that will fit their lifestyles and fitness needs. I encourage people to take a more in depth look at their nutrition and help to guide them into making healthy, beneficial choices. I motivate and encourage people as they embark on their health and fitness journeys. And I mentor other coaches who choose to HELP people as well.

Have you ever considered becoming a coach yourself but were scared, worried, unsure or too shy and therefore held yourself back? MESSAGE ME. Talk to me.  “Beachbody Coaches” (as scary and “official” as this title sounds) are regular people just like you and I who come in all shapes, sizes, ethnicities, professions, financial backgrounds, etc.  But we are ALL capable and equipped to help SOMEONE meet their health and fitness goals.  Ready to start your journey into Coaching with Beachbody? Email me at amberyamada@gmail.com or send me a private FB message at http://www.facebook.com/AmberYamada  OR, ready to get started NOW? Become a Coach NOW here!

Post Baby Fitness – Part 3

Today is February 27th, 2014. Which means, little Miss Monroe Eve is officially ONE MONTH OLD!! She’s already getting so big – growing up before my very eyes – it’s going by too fast! Man, I love her…

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Anyways, onto the Fitness! Today makes 1 month since I gave birth to Monroe. From the 2.5 week postpartum mark, I’ve been slowly testing my feet in the exercise world (with the prior approval of my midwife since I had an uncomplicated delivery).  I started with a couple T25 workouts alongside my husband but quickly determined that those were a bit too hardcore for my post baby “intro” workout. I therefore transitioned into the Brazil Butt Lift workout with trainer Leandro Carvalho.  Now, this guy knows his butt exercises, lol.  He trains supermodels like Alessandra Ambrosio, so I TRUST his moves!

I’ve been on this workout program now for about 1.5 weeks and so far am loving it! My core feels tighter, my thighs feel less “jiggly”, and I feel my tush is firming up. (jeans are fitting more comfortably!) Now, I fully know it’s only been 1.5 weeks, but I am definitely starting to feel a change!  Watch my video below for more of my Post Baby Fitness story firsthand 🙂

Now, as far as how my workout time management is coming – I’ve determined that late night workout sessions work best for me.  So far, I’ve done one early morning workout (when I woke up at 3:55am to nurse Monroe and couldn’t fall back asleep…) but I was so paranoid that one of the kids would wake up while I was in the garage working out – even though I had the baby monitor with me – that I found myself constantly looking at the clock and the baby video monitor.  I couldn’t “enjoy” my workout :o/  Therefore, I usually resort to late night (9-10pm) workouts while my husband is also home. Once the kids are all in bed, they usually stay put so I can get my workout and shower in without worrying. It’s what works for me so far 🙂

2.5 more weeks of the Brazil Butt Lift workout left to go – can’t wait to see/feel my results!

Who needs a gym membership…

…when you can build your own gym at home!  One of my goals for 2014 is to get in the best shape of my LIFE! So, once Marv got back from deployment, he set out to make my goal an accomplishable reality via setting up our very own home gym. Being pregnant at the time, expecting our 3rd, I knew that it would be pretty difficult for me to find the time (and child care) to venture out every day to a gym – not to mention the monthly or yearly gym membership fee.

Like many other things in this household – first stop: Craigslist! After a couple weeks of searching, Marv was able to find 2 huge wall mirror that someone was selling.  ($75 for the big one, and an extra $20 for a slightly smaller one that can be seen in the pic in back of our water heater). The main problem though was transportation! (from Hawaii Kai to Makakilo….so about a 1-1.5 hr drive away).  Too big to fit in our van, and not wanting to risk cracking it enroute, we decided to rent a big UHaul van. Half a day later, with lots of driving and moving those HEAVY mirrors to and fro, they made it safely into our garage!  Marv (being very mission driven to try to get as much accomplished before baby came) got right to it, watching YouTube videos to figure out how to anchor these mirrors safely onto the garage wall.  The next day, with proper mounting equipment in hand and our two kids watching from the windows of his car (they got to play inside while we worked in the garage) Marv and I got the big mirror up!

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Here I am (veeeeery pregnant) holding the mirror against the wall as the glue stuff on the back dried, and as Marv went around attaching mounting hardware to it.  By the way, this was 2 days past my due date….I gave birth the very next morning!

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We had originally wanted to mount both mirrors, but after spacing things out, we decided against it.  SO, what to do with it but list it back on Craigslist!  We bought this smaller mirror for $20 and quickly sold it for $50 🙂  Here’s the mirror safely mounted on the wall.  (After all this work, we found out about a week later that our next door neighbor installs custom mirrors for a living….go figure!)

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Next came re-painting the floor with a non-slip coating. Now “this” step took a lot of prep.  We needed to entirely clear out the garage – shelving, washer, dryer, sink, EVERYTHING for 2 days while it was painted and dried. So much work, but great finished product!  I think Milo agreed…

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Next came the Samsung TV screen and Pull Up Bar. (both from Amazon)

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Followed by all the fixins – Samsung DVD player and wall mount shelves (from Amazon), workout mat holders, extra power strip to match our yellow/grey garage, and jumprope/resistance band/weight lifting belt holder hook (Home Depot). Can’t forget the Bose sound link and speakers too…

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And, voila! Our garage gym was formed! All together, we spent roughly $75-100 on coating the floor with a non-slip surface, $250-ish on the Samsung TV screen, an extra $50-ish for mounting hardware and connecting cables, $30 for DVD shelf, $35 for Samsung DVD player, $25 for misc hooks/holders and power strip, $95 for the 2 mirrors (sold one and made $50, so $45 out of pocket for our large wall mirror), and $100 for the UHaul truck rental.  We already had the Bose sound link and speakers, so total out of pocket after accounting for the money we made back from selling the smaller mirror, we spent roughly $600.  If we had more time, we would’ve searched Craigslist for a used TV screen – possibly saving close to $100-150, BUT, we wanted to get our home gym finished before Marv went back to work, so we bit the bullet and spent the money to buy new.

I’ve been using our “home gym” now for a week straight and LOVE it!
– It’s convenient for me to get a workout in once all 3 kids are in bed
– I don’t have to worry about paying for or finding child care since I’m still at home with the kids while I workout
– I can use the big mirror mounted on the wall to work on my form
– I don’t have to be self-conscious working out in a traditional “gym” since I can do it from the comfort of my own home!

All in all, we are happy with how everything turned out and are LOVING our new gym!

 

 

 

 

 

Beachbody Butt

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One of the very first Beachbody workouts I purchased [while pregnant] was Leandro Carvalho’s Brazil Butt Lift.  Why you may ask? Because, being pregnant with my third child, I could only imagine that I would soon need a little “lift” afterwards.  SO, I guess you could say I was being proactive.  🙂  Also, I wanted to ease my way into an exercise program after having Monroe (nothing too high impact for me just yet please!)  But toning….toning would definitely be nice….

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The Brazil Butt Lift program includes the following:
– 3 DVD set of workouts
– “Triangle Training” cards for “on the go” moves you can do
– 6 Day Supermodel Slimdown Plan (includes a daily workout and specific meal plan)
– Booty Makeover Guide  – walks you through getting started with this workout and includes a weekly exercise plan for your specific booty type (flat, pear, too big, or classic)
– Bonus 20 min Secret Weapon Workout (20 min precision toning routine)
– Fat-Burning Foods recipe book
– measuring tape
– yellow latex resistance band
– body measurement tracker

I decided to start my Brazil Butt Lift workouts at around 2.5 weeks postpartum.  I was given the ok from my midwife (before being discharged from the hospital) to start a workout program from 2 weeks postpartum as long as it didn’t involve lifting heavy weights (she was serious…apparently it’s a big thing with some moms in the military? And being as how I delivered at a military hospital…)  Rest assured, I promised – NO HEAVY LIFTING for this girl right here!

So, I began with the initial highly recommended Booty Basics workout – which really isn’t so much of a workout as it is a step-by-step video of how to do each move.  I can not stress enough how important this video has proved for me!  It helped lay the foundation for each move so that when it came up in a subsequent video, I wasn’t completely lost…I could jump right in and not look too uncoordinated.  I followed this with the “Bum Bum” workout and OH MY GOSH…is that a workout!  My little girl who was in the garage with me as I did my workout even jumped in with me 🙂

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Now, those moves may not “look” like a whole lot in a photo, but rest assured, these work some serious booty and quad muscles.  I followed this initial workout over the next few days with Bum Bum again a couple more times, High & Tight (which has a TON of squatting involved, ouch!), and the Tummy Tuck workout which focuses on your abs and is basically an entire workout on a yoga mat doing planks, leg lifts, crunches, and other muscle engaging moves. Here’s some seemingly easy yet oh-so-hard moves from my Bum Bum workout:  deep squats on your toes – heels up, and holding a squat while grabbing your calves…..I didn’t quite make that one…

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I’m just a week in to this 4 week program but already I feel more flexible, I definitely feel the burn, especially after the Bum Bum workout, and I constantly look forward to which workout will be next (since they’re rotated and in different orders.  I still have 2 more workouts that didn’t yet come up in the week 1 rotation: Cardio Axe and Sculpt.

My overall Brazil Beach Butt review?  This may seem like an easy, laid back workout, but it is a muscle engager!  I would say it’s the perfect exercise for me to start with at this stage in my postpartum workout journey since it (so far) focuses on building your core and targeting specific muscle groups instead of cardio, jumping around,etc. Now, I’ll be honest, I’m not able to do the “full” version of all of these workouts just yet, but I’m able to follow the modifier when need be and do the simplified movements just fine. (and you better believe you’ll still feel a burn with those modified moves!)  Out of the three rotated workouts that I’ve done so far (in this first week of working out), in my opinion, Bum Bum is the most “intense” one (so far). You’ll constantly feel the burn and in my case, YOU WILL SWEAT!  I aspire to build up my core and tone and tighten my booty and quads – and KNOW that this program will take me there if I stick with it!

The two negatives that I will say about this program so far is that 1) I wish the demonstrators wore more clothes – but I guess the point is to have you aspire to have their bodies….so they of course want to show of their abs/legs/etc? and 2) I  can never stop looking at this one particular demonstrator who I’m convinced is wearing a wig.  Other than those two things though, this program is GREAT so far! I think baby Monroe approves too 😉

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Interested in more info on the Brazil Butt Lift workout program? Go HERE for more info!

Brazil Butt Lift?!

Nope, not talking about getting some sort of plastic surgery. 😛  I’m talking about a WORKOUT!  This was one of the very 1st workouts I purchased (via a Challenge Pack).  It included everything shown below – workout DVD’s, eating/meal guide, workout calendar, body measuring tape, and a month of Shakeology.

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Today, I successfully completed my very 1st post baby workout!  I was told by my midwife, that as long as I physically felt up to it, I had her go-ahead to start exercising from 2 weeks postpartum.  (as long as I wasn’t powerlifting…she was serious about this…I delivered at a Military hospital and she said she had some serious fitness enthusiasts who push themselves too hard and start INTENSELY working out from 1-2 weeks after baby! WHOA…)  Anyways, today, I am 2.5 weeks out from having Monroe (17 days to be exact). I’ve been feeling great so I decided to begin with a fairly low impact form of exercise.  Currently, we have Focus T25, P90X3, Hip Hop Abs, TurboFire, and Brazil Butt Lift workouts.  Yes, you could say I’ve been stockpiling workouts while I was pregnant. 🙂  Out of all of those, I figured the Brazil Butt Lift workout would be the most low-impact – giving my body a little more leeway (compared to the others).  Plus, I honestly didn’t feel ready to be jumping all over the place, and sweating bullets.

Well, yes to “no jumping all over the place” but forget the “no sweating bullets” part!  I did the 20 minute Basics workout which breaks down each move for you – prepping you for your workouts to come, followed by a 35 minute Boom Boom workout (apparently what they call the booty in Brazil) and man was I dripping by the time I was done with these 2!  My thighs felt the burn, my core was kept engaged throughout, my glutes…..I can feel them starting the get “lifted” (lol….just kidding, not YET, but I definitely felt a burn there too!). I was challenged in every sense of the word throughout this entire workout. There wasn’t a whole lot of jumping (just one section of burpees for 30-45 secs or so) so this was a low impact workout in my book – but what it lacked in impact intensity, it made up for in targeted muscle engagement.

Here’s some pics that my amazing husband took….one-handed while holding baby…in our new, 1/2 complete, home gym (A.K.A. garage… 😉 ) Maya even got in on the action copying mama!  Good habits start young and we fully intend on setting a healthy example for our children:

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Those pics may not “seem” like a big deal, but:
1) this was my very 1st post Monroe workout
2) by the time I was done, I was sweating bullets and my legs felt like jelly
3) this is the 1st step towards getting a ‘Brazil Butt’!
4) I’m not showing all the other pics because they were blurry and I looked too awkward! lol…

I’ll be the first to admit that it takes me awhile to catch on to moves and I’m still working on my coordination, but I had so much fun with this workout!  If you’re thinking of setting up some sort of workout studio – I HIGHLY recommend trying to set up a mirror so you can watch yourself workout – I truly feel it helps with your form so you can try to correct yourself to look more like the people in the video. You don’t need a huge one like the one my husband just set up in our garage – a small one will do just fine! I know Walmart has full length mirrors starting at $7-10 – one of those would be great!

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Anyways, great thing about being able to workout in the comfort of our own home now: I don’t have to waste time driving to a gym – paying for a gym membership – and finding childcare (since we have THREE kids now!), I don’t have to look awkward doing difficult coordination moves in front of anyone other than myself (in my reflection), and MOST importantly… I get to hold my baby girl in my arms again the minute I’m done… 🙂

So, did I spark your interest in trying the Brazil Butt Lift workout?!  To order or to read up more about this, click HERE . I can’t wait til tomorrow to do my next Brazil Butt Lift workout in the series!

7 days out!

Well, my 1st week as a mommy of THREE has officially come to a close. And I must say, having Marv back from his deployment has been a HUGE help! Not only am I loving having HIM back and enjoying his company and companionship, but he’s also able to take care of the two “big” kids while I can focus on little Monroe.

So, since I’m no longer pregnant, I decided to do another video  – “Post Baby Fitness – Part 2” – going a tiny bit more in depth with things I did during pregnancy to keep me active, and how I’m doing now at 7 days post partum:

 

Basically, here’s what I’ve done during this pregnancy:
– KEPT busy! Got involved more with crafting (did a craft fair), sold some of those crafts on Etsy (hats and jewelry),  started sewing, made kids Halloween costumes, playdates, playgrounds, etc.
– Joined Beachbody and started Shakeology while 6 months pregnant
– Tried to stay active walking – going on daily walks with the kids around the neighborhood and also intentionally parking farther while out doing errands
– LOW impact exercise (mainly watching and preparing myself mentally for when I’d be able to physically do those exercises in the months to come)
– my daily Shakeology seriously cut down on any junk food and sweets cravings I had and all I wanted to eat were “clean” things like fruits, veggies, and whole, healthy foods. I was therefore eating much healthier this pregnancy than I was during my other 2, allowing me to gain HEALTHY pounds with great quality nutrients instead of just “weight”.
– AND – I should also throw in there – taking care of 2 kids who love their mama…and love for me to pick them up….constantly, lol. My arms got some serious workouts holding my 23lb 2 year old, and my 33 lb 3.5 year old. Who needs to lift weights when you have kids, right?

7 days out, I physically feel fantastic and just about 99% of my “normal” self.  I credit this in LARGE part to my daily Shakeology shakes in addition to staying active, getting outside and MOVING! 🙂  Ready for the scary part?! Well….for me anyways. Since I’m trying to be real here, and prove how confident I am with crediting Shakeology to helping me physically bounce back after having my 3rd baby…….here’s some photo proof!

Here’s me the day before I gave birth (yes…I helped my husband hang our new garage “gym” mirror…that thing is HUGE!):
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The next morning, leaving for the hospital since my little Monroe decided to make her appearance:
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Just about 5 hours later, welcoming little Monroe into the world (entirely all natural!):
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2 days Post Partum at the hospital just before we were all discharged to go home:
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AND….scaaaary…..me this morning at exactly 7 days post partum (almost down to the hour)…I normally NEVER show this much skin unless I’m at the beach, so, scary! :
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Anyways, every ‘body’ is different, every pregnancy is different, but this was my experience during this 3rd pregnancy and what I did that kept me healthy and active during it that I feel really contributed to my overall wellness now, 1 week after having Monroe.

For more info on Shakeology, visit my FB Fitness page HERE and message me. I’ll be happy to give you TONS of info on it!  You can also browse my Beachbody site HERE to get more info on it. 🙂

Balance Ball Chair….yep….Balance Ball Chair

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Balance, Ball, and Chair – do all those words belong in the same phrase?  Well, apparently YES. A few months back, while my husband was still deployed, he added this random item to our Amazon shopping cart: a Balance Ball Chair. I thought it was the funniest thing – like an “as seen on TV” item…someone who apparently thought a balance ball would make an amazing computer chair and began marketing it.  After laughing for a little bit, I emailed him asking if he was serious about this “item”.  And well….yes, yes he was.

A few months went by (I think I removed it from our cart that same day it initially showed up in there) and low and behold, it shows up via my buddy UPS delivery guy early this week.  Kids of course were excited because this “thing” looks like a fun toy to bounce around on. I just had to shake my head and laugh…again.  Once set up, it resembled a bouncy ball throne – HOW COULD THIS THING POSSIBLY BE COMFORTABLE?!  Well…know that saying “never judge a book by its cover”?  —> Never judge a bouncy ball chair by its appearance!  This thing is squishy and comfortable, it helps with your posture and core muscles since you need to sit centered and balanced to keep from falling off (keeping your core engaged and your back straight), and it’s AH-MAZ-ING for rocking a newborn baby on it 🙂

Here’s my video review:  

Since I know you’re now just blown away by this ingenious invention – we purchased it (or rather my HUSBAND purchased it…) from Amazon and it’s called a Gaiam Balance Ball Chair. The price at the time he got it was $55-ish but it constantly fluctuates, so my advice would be to stalk Amazon for a few days (or weeks even) to get the best deal/lowest price possible.  Currently it’s roughly $75.  Here’s the amazon link for more info! 🙂

21 Day Fix LAUNCH!

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So, I’ve mentioned it here before but being as how the LAUNCH of the 21DayFix is riiiiiight around the corner (Monday, Feb 3rd, 2014!!!!)…why not do a brief video explaining just how AMAZING this program truly will be!  Combining fitness AND nutrition, the 21DayFix will incorporate 30 minute workouts, 7 days a week, for 21 days straight, with a straightforward, portion controlled, nutrition plan to give you maximum impact in a minimal amount of time – TWENTY-ONE-DAYS people!

Test group participants have lost up to 15 lbs (in 21 days!) but perhaps more importantly, people are seeing results in how they feel and losing INCHES off their body. Whether you’re a beginner or a seasoned fitness enthusiast, this program offers something for everyone and allows for you to go at your own pace.  But don’t just “read” my words about it: watch this short video to learn more 🙂

AMAZING right?!  For the month of February you can take part in the fantastic introductory release price of just $140 (compared to the regular price of $160) as well as FREE shipping.  Ready to take the next step?  Comment below, for more info; message me via my FB Fitness Page HERE; or visit my Team Beachbody Site  to read up more on it.

Budget-friendly (pregnancy) fitness attire

Baby. There’s so many thoughts that go through your head once you know you’re pregnant and a BABY is coming! Joy, excitement, anticipation, dreams….finances…..  WELL, I could go on and on about baby talk, but let’s narrow it down and focus on clothes. Specifically – pregnancy WORKOUT clothes.

Just because you’re pregnant and fall into the “maternity” category doesn’t mean you have to “spend” like you’re shopping in the maternity section!  During all three pregnancies, I avoided maternity stores because, let’s face it….they’re EXPENSIVE.  And forget trying to even find “maternity workout clothes.” Do those even exist? Well, these were my pregnancy workout attire criteria:
1) Comfort – would comfortably stretch to “grow” with my body
2) Fully cover Belly – I didn’t want the dreaded under belly mid-drift action
3) Functionality – needed to be able to workout in them
4) Cute – not all “pregnancy appropriate” clothes are created equal…I wanted basics that served their purpose but looked good too…
5) Longevity – needed to be able to wear after baby came too
6) COST! – did I mention we love Dave Ramsey and are on a budget?

It took some searching, price/sale watching, creativity, and thinking outside the box, but I was finally able to narrow down a ton of cute, inexpensive, comfortable clothes that function pre pregnancy, during pregnancy, after pregnancy, etc. These are all “normal” clothes (NOT maternity clothes). I honestly feel like once the word “maternity” is added to a clothing label, the price goes up 3x’s…  I purchased these all either in my regular size or in a size up. They all have stretch, and were all $12 or less per piece. Watch the video below to find out where I got my fully stocked stash of pregnancy workout attire. I’ll just go and pat myself on the back now 🙂

Do you have 21 days?

Did you know it takes 21 days to form a habit? (good and bad) This is probably why so many New Years Resolutions fly out the window within the first month. Oftentimes it’s hard to find the patience to stick with things for much longer than a week or 2! WELL, if you were wanting to get into shape and seriously jumpstart your health and diet, and could commit to 21 CONSECUTIVE days……what would you do if I told you that you could seriously lose up to 15 lbs….in just THREE weeks.  I know, I know, sounds like it’s too good to be true, but wait – hear me out!

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Coming February 3rd, a new Beachbody program will be launched called the 21 Day Fix. This program focuses equally on exercise AND nutrition – getting you in shape and TEACHING you how to sustain a healthy diet. The key as far as nutrition goes is focusing on portion control and not otherwise depriving yourself of food.  Of course it focuses on clean eating via the included eating guide, but also doesn’t rule out an occasional treat – provided it fits in your container!  The fitness portion consist of 30 min workouts lead by trainer Autumn Calabrese. Every single workout has a modifier – making this a great program for a beginner or an advanced level. You simply watch the trainer who’s at your ability level and progress up/down as needed.  Here’s a snipped of what to expect from this brand spankin new program:

Looks amazing right?! So what exactly does this program include?  The 21 Day Fix Challenge Pack will include a 21 day nutrition guide, all your portion controlled containers, your workout program and program manual, Shakeology, and a Shakeology shaker cup, reduced shipping, a discounted price, and ME as your personal coach for accountability, support, and guidance.  This program launches on Feb 3rd (I WILL be purchasing it!) and I will be starting a private FB Challenge Group for it on Feb 17th – the 3rd Monday in February. No one will have access or be able to see anything posted in this private FB group unless you are a personally invited 21 Day Fix Challenge participant.  (for peace of mind) This Challenge Group will allow you connect with like-minded participants, gain encouragement, support, guidance, and be accountable to not only yourself, but others who are in the same boat as you as well.

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Ready to get started with the complete package – fitness and nutrition/eating right all rolled into one? To begin with, go to my site to create a FREE Account. This will start you off with me as your Beachbody Coach. I am determined to get YOU to your health and fitness goals and look forward to motivating you on your journey! Next, fill out the Challenge Group form below. Remember, this Challenge Group will begin on Feb 17th (3rd Monday in Feb). The only cost to you will be the cost of the Challenge Pack which will give you everything you need to get started right.