Beachbody's newest supertrainer: the 20's workouts

Have you been watching #the20s on #beachbodyondemand the last few months? Who do YOU want to be Beachbody's next super trainer?? 

This will be a longer post, but here's my thoughts on the workouts and trainers:

I'll feel this tomorrow!! Today did all 3 beginner workouts from the 20s on BOD so I could make an educated vote. I was so busy all week- I wish I would have prioritized these so I could have also done the 3 advanced ones. I didn't realize there was only a few day window to vote.

I just did all 3 beginner routines. I was most excited for Erica's because I've been wanting to try barre. But I felt it was all counting and no explanation or personality really. Some moves made me feel a burn, but I felt rushed in keeping up because the moves weren't demonstrated first like the other 2 did. She didn't get much airtime this season. I almost wish Derrick was in the finals instead of her but I do remember he was bad at counts.

I loved Joe's. I like his personality and was funny but also his take on low impact but also cardio. I felt a bit too much flirting with Shallamar but he interacted with both of them great and made me laugh. I had FUN doing it and listening to him. I'd never done most of those moves but he explained well and used his other people a lot. I enjoyed hearing a bit of his fitness backstory with the multiple knee surgeries and why he works out this way.

I liked Megan's and was the most out of breath from hers. Some was from rushing from move to move. I didn't like that I needed equipment. I used my couch and pretended there were lines. Needing to buy equipment is a big barrier to people for trying a program, especially those who don't have a lot of space to workout in. It took me half the time to figure out the overall plan of the workout, lol. Her moves were nice, I had to modify many because my shoulder is strained right now. Her personality was good but lacked that extra special thing Joe had. I feel her story and inspiring her dad and family to change their lives is very cool and it was definitely played up with a lot of camera time this season. For a beginner program, hers was the hardest for me.

I might watch the others tonight but if I had to vote based on workouts alone, I'd vote Joe. Although his elevator pitch was atrocious and it drove me crazy that he mis-said 22 Minute Hard Corps as 22 Hard Corps. Megan I think won more of the challenges, and Ericka was a quiet front runner in the rankings all season long.

What do you think? If you haven't been watching, who would you vote for just based on this quick review? 

preparation is key

I love how prepared Andrea is for church on Sundays. Can't get easier than that! 

taking a "sick day"

When I was young, I was sick a lot. My dad worked an hour away, and my mom half an hour. I spent a lot of time laying sick in the nurses office at school waiting for my mom to come pick me up.

Every single time she came to get me, I felt terrible that I made her miss work. But I needed my mommy to make me feel better.

Today my poor girl spiked a fever on her field trip to the Nature Center so as she snoozes it off (hopefully) I moved my office to be by her side. Wrigley is sleeping at her feet, and Kirby is at mine.

Being able to work anywhere and completely shut down is an amazing freedom I have because of my coaching job. I don't have to choose between work and her, but if I need to- it's no contest. Being a mom is my #1 priority and always will be. My boss understands that, because I AM my own boss.

Country Heat: a simple, fun cardio dance workout with fool-proof nutrition tools

Here is my 30 day Country Heat transformation!! I found myself really enjoying the dances (especially those on disc 2) despite not being very coordinated or really a country music listener. Every day the 30 minutes flew by with constant movement and fun songs.

I love Autumn's training and teaching style and really loved the move breakdowns. This was a walk-through speed without the music so you weren't trying to figure out the moves DURING the workout itself.

I did not miss a workout OR a Shakeology, and was more mindful of my portions, waited a while before wanting 2nds or dessert (and almost all of the time ended up not being hungry enough after waiting), and really felt some changes in my core/waist. 

I have gained weight this year due to removing my Mirena in the spring (sorry if that's TMI for you, but I'm being honest) and have struggled seeing that number on the scale increase EVEN THOUGH I know that it's just a number. Doing this low impact cardio workout gave me the results I was hoping for. 

This picture may "only" show a 2 pound weight loss but to me it feels like a lot more. I feel shrunken, not starved. Does that even make sense?? lol. I feel so much leaner in my entire torso, and even see more muscle tone in my legs. To achieve that without using weights or killing my hips, knees, and back is amazing.

The picture here also shows more than my stats. It shows a 30 day commitment: to myself, and to my challengers. I don't invite people to my accountability groups to sell them something and leave them to fend for themselves. This stuff changed my LIFE- why wouldn't I want to share my experience with others?! I am there every single day, doing the same things that I ask my challengers to. We've formed a support system and are there for each other every single day.

ANYONE can benefit from improving their nutrition, and the tools in this program make these changes with no guesswork or confusion. I believe this fitness program is the MOST ACCESSIBLE to anyone, regardless of injury or current fitness level. What do YOU have to lose by giving it a try? If this looks fun to you, please reach out to me.

Squashing Some Misconceptions about At-Home Workouts

            I titled this post today “Squashing Some Misconceptions” because I think that unless you go out and you learn the information about what it is I do you may have some misconceptions about it, especially about the fitness programs: that they may be super hard and you can't do it, or you don't have the time, or the space. I just want to let you know where I did my workout this morning. I'm at my in-laws house and all you need is like an L-shaped space: that's it. All you need to do is be able to take a few steps up and a few steps to the side. For the dancing workout programs like Country Heat and Cize, an L-shape is all you need. For most of these workout programs you just need to be able to have that bubble around you: if you can put your arms out and twirl in a circle without hitting anything that's all the space you need to workout at home. You don't need fancy equipment, either. Country Heat in particular requires no equipment at all, just my body, and I'm sweating like you wouldn’t believe. So that’s the first misconception: how much space you need.

            The second misconception about working out at home is that you need a ton of time: these workouts are 30 minutes long. That’s not a ton of time in the grand scheme of your day, especially given that in the morning it will really get your blood pumping, digestive system moving, and give you energy. You probably won’t even need your coffee! You can even have the news on in the background and mute the workout on your computer so that you can do the news and your workout at the same time.

            I am two-and-a-half years into my fitness journey, so I have done extreme programs. There are programs, like Country Heat, that are so accessible for anybody. Country Heat has been making me sore: squats and stuff like that are built into the moves. It's very deceptive because you think it's easy just because it's simple. But because it's simple everyone can do it, if you're willing to try. You don't have to get all the way down in your squats or jump huge like some of the people; as long as you're moving and having fun that's all that matters. There's no equipment, just your body. You’re not just standing there and doing squats, push-ups, or burpees; you're just moving and following along to the music and it's so much fun.

             

            I can tell you that I have felt a world of difference in my midsection from this program. I have been more mindful of what I have been eating, I haven't been 100% on the eating plan because let's just face it: I don't like vegetables but I fit them in. I’ve also been more mindful of what I eat if we eat out. For example, last night we drove through McDonald's because we were traveling during dinner time and instead of a double quarter pounder with cheese and chocolate chip frappe that I may have had a couple months ago, Corey and I split the two cheeseburger meal, shared the fries, and I just had water to drink. I know that’s not the same as grilling some salmon with steamed asparagus and olive oil and sweet potatoes on the side…let’s be real, its not. But of the choices I had available, I made a good one. I didn't starve myself and skip dinner I just had a smarter portion of what was available.

            I have lost some weight, I have lost or gained some definition in my midsection which is awesome and if dancing around in my living room for 30 minutes a day can give me a few pounds shred, a few inches lost, and some confidence to rock some new yoga pants…that's a win in my book and that's really what it's all about. This health and fitness journey is about giving you the confidence to know that you're doing something that is better for your body. When you find yourself not craving junk anymore and you find yourself having an apple with your daughter instead of grabbing your secret stash of M&M’s (because let's really be real, most moms have a secret stash to keep away from their kids so they don't have to share), you know you’re on the right track.

            I bought the program because my friends were doing it, so why don't you let some positive peer pressure change your life, too? Really!! My friend was doing fitness programs three years ago and I could have just ignored her, unfollowed her, or got mad that she kept inviting me but instead I was like “You know what? You're my friend; you have my best interest at heart and if you think that I can do this then I'm going to try.”

            And now I'm so glad that I did! So I'm extending an invitation to you! Let me exert some positive peer pressure on you: you need to try a program- I’ll help find one that is the perfect match for you. You need to try it, because what do you have to lose? If half an hour can make a day can make you a healthier person, a happier person, a more confident person, a more patient person…then why haven't you tried it yet?! You know I've been asking you to try it, so let's put the doubt, fear, and excuses away and let me help you. I will be there everyday with you. I promise that if you put in the work, I will not let you fail. Please reach out if you are ready to take that step today!

The 30 Imperatives of Parenting from Parenting on Purpose

For October I'll be sharing something from my new favorite podcast: Parenting Today, on my Facebook page They did a 30-part series on the Imperatives of Parenting and I really enjoyed it and wanted to share it with you.

This podcast is 15 minutes a day and has opened my eyes into being more intentional as a parent. You can find more info about it online at Parenting On Purpose or Sheridan House Family Ministries.

The first "Imperative of Parenting" is the motivational why:

The first thing that we need to do as we look at the 30 things that we must train our children in before they go out the door, is check our motivations as parents. Where do our priorities truly lie? If our priority is our job or solely providing for our family, then we will spend all of our time, energy and ultimately ourselves on that. When we get home our spouse and children will get the “leftovers”. We need to make the choice, daily sometimes, what our priority is. Our priorities need to be first and foremost our relationship with God, next our marriage, and thirdly our children. Of course we need to provide for our family but that cannot ensnare all of our time and energies.

As you drive home or get up in the morning, pray and make the choice of what your priority is. That way you go into your time with your family intentionally. There is no way to train your children in these thirty areas if we are not intentional and treat training as a priority. Choose, through your relationship with God, to make your relationship with your spouse and children your first priority!

If you'd like to follow along all month long, please head to my Facebook page: www.facebook.com/boeknowscleanliving 

TGIF! Thinking ahead and preparing for Friday night temptations

I know it's Friday evening right now and maybe you're thinking about going out to eat, football games or unwinding after a long week. What you're probably NOT thinking about is making sure you get your workout in! 

The great thing is...my challengers THOUGHT AHEAD! They drank their Shakeology to keep cravings in check for Friday night happy hour. They logged their workouts early before work and before excuses could set in. 

I am so proud of each person in my group that is putting in the hard work to improve their health. It's so much easier to do when you know you're not alone. That's why I love hosting private accountability groups.

Keep it up, everyone! 1 week left in the month!

Grow It, Try It, Like It!

My husband went to a health and nutrition education conference a while back and came home with a form from Team Nutrition USDA with all sorts of educational nutrition resources from grades preschool on up through middle school.

Today I got a box of the "Grow it, Try it, Like it!" preschool curriculum in the mail that he ordered for me. It's awesome and my inner teaching nerd is drooling over these things as Addie sleeps nearby. 

It has sight word booklets and a different unit for 6 different fruits and vegetables that features activities like hands on stuff, eating and recipes, learning how they grow (and even planting your own), stories and songs, physical education activities, and even take home materials for the teachers to send home with kids.

I think it's a great curriculum and every school should be teaching about proper nutrition, getting in touch with growing your own food, and staying active. It would work great for homeschooling moms too!

If you'd like more information about this curriculum you can see here: http://www.fns.usda.gov/tn/grow-it-try-it-it 

#growittryitlikeit

Country Heat thoughts- Day 2

            I wanted to share with you some of my thoughts on Country Heat so far. I missed Monday so today is only my second day of it, but I did my second routine today and my skin is glowing and I am dripping and just as sweaty as I got in 22 Minute Hard Corps. So I'm really surprised- honestly I bought the program because everyone else in my room at Summit bought it too, and I said, “okay everyone else is doing it, I guess I'll do it too.” That's kind of how I felt last year when I bought Cize, which was more of a hip-hop dancing program. I ended up loving Cize, by the way, and I can already tell that I’ll love this program, too.

            I'm not watching the clock at all during the workout. I am out of breath when I’m doing it; I don't know how Autumn does the program and talks the whole time! You don't need a home gym for this, there's no equipment, there's a girl who doesn't even do the jumping so there's no impact or anything. I’ve just been using my living room floor: if you can take 2 steps to the right and 2 steps to the left, forward, and back: that's all the space you need! I'm really pleasantly surprised! It's fun and it is more of the fun, upbeat country songs that have been on the radio lately. It's not line dancing at all; it is cardio.

            They're all really simple moves and I think honestly my favorite part so far is the move breakdown. It's like a 20-minute separate track where she goes through each move at walking speed, so for me that's really helpful. I even had to replay a couple, because if you're trying to learn them as the music is going you're gonna mess up. So I really love the move breakdown a lot.

            There are some moves that I have not gotten the hang out quite yet since this is only my first or second day doing some of them, and it's kind of nice that once you do that round of them you're done and you're onto another move. I've got a few other people doing Country Teat with me in my group and so far I think that they love it too. The fact that it comes with Shakeology and the portion control containers just makes it well rounded and you know that you're getting your nutrition taken care of. I think you're easily burning 200 calories in each workout at just half an hour.

            If you want to join in or learn more information about Country Heat (or any other program for that matter), please comment below, email me, or reach out to me on Facebook: www.facebook.com/boeknowscleanliving 

Here's a view of me dancing while Addie plays in the living room behind me.

8 Great Smarts by Dr. Kathy Koch - why parents have a responsibility to teach their children in the way they were created to learn

            I just listened to an amazing another amazing podcast from Dr. Gary Chapman; it’s called Building Relationships. I've only listened to 3 episodes so far but each time there is a different featured speaker/author and topic. Tonight I heard the episode from April 2, 2016 with Dr. Kathy Koch. I saw her speak at the Hearts at Home conference last fall. She's an amazing author and I have another one of her books called “Growing up Social”, but in this podcast she was talking about her book “8 Great Smarts” tells about the 8 different ways that your child can be gifted.

            She explained what each different smart is and different ways that you can connect with your child and foster that giftedness and if they're not strong in one area you can get them interested in it. I totally loved it and I’ve decided that I'm going to be buying a copy of that book for both of Addison's teachers this year. I think that if you take that extra step to really understand your kids as a parent, then you can foster excitement in them for everything around them.

            I really feel like some people may have an issue with helicopter parenting and that sort of thing, but I don't feel like I'm a helicopter parent. Instead, I feel that I am an involved parent because I feel that especially in this age with so much information available, I feel like it's my duty and it's my responsibility not just to hum along and give her clothes, give her food, send her to school. That’s the bare minimum. It's my responsibility to identify the strengths and the uniqueness that God has put in her and help her develop them. It's also my responsibility to find those areas where she is not as strong and to help her identify that and work through those challenges.

            I think some parents just kind of float by with the absolute minimum needed to raise their kids and I think that with all of the knowledge out there  – there's books, there's podcasts, there's so many different things – why not take advantage of all that knowledge and truly pour your heart and your passion into making your children become the best people that they can be?? Our kids are going to be the adults of tomorrow; if we want a better country, if we want a better world as we're getting old and gray, then we better put the work in now to be creating these amazing children that we are blessed with.

            That's one of my passions. I am a stay-at-home mom and I'm blessed with all day to be able to do that with Addie and spend time with her. If I wasn't doing that with my day then I don't think that I would be taking advantage of the gift that I have in being a stay-at-home mom. If our kids’ teachers aren't fully immersed and reading books like 8 Great Smarts on how to foster excitement and intelligence and all sorts of different gifts in the children that they are teaching every single day…then I think that they're in the wrong profession-plain and simple! If you don't have a passion for the kids that you teach every time and wanting to make them the best people possible and leaving an imprint on them, a positive imprint on them, then you need to stop teaching. Because you're sure not in it for the money, so I don't know why you’re there if you're not there for the kids and making them better people.

            I will be listening to this podcast again because it was so full of amazing information, and I’ll be ordering myself a copy from Amazon tonight and also copies for Addison’s teachers this year. I think that this kind of knowledge is something that not only every parent should have but every teacher should have because they are very big influences and our kids as well. So I encourage you to not only look at that book, but also follow Kathy on Facebook. I'm sure she's a wealth of knowledge. It’s bedtime but I just could not go to bed without sharing my excitement for this new book that I'm going to be reading.

            If you're a parent or a teacher or even a volunteer for a kids program (like I do for our church program AWANA), I think if you are involved in kids lives in any way you need to realize what a gift that you're being given: the gift influence on these young kids. You really need to take that seriously and do what you can to leave them better than when you first found them. Can you tell I’m passionate about this? I'm not an official teacher, but I teach my daughter every day so I feel like I'm a teacher!