preparation is key

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

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.

What is Country Heat?

I'm on a live EXCLUSIVE team call with Autumn Calabrese right now (with our CEO coming later) and hearing the details about the newest workout program Country Heat and I am getting really excited about its release next week!! 

💥 30 minutes a day
💥 30 day program
💥 no weights
💥 no impact
💥 modifier
💥 portion control
💥 cardio dancing set to country music (NOT twangy like dancing)

Results from the test groups had people losing 60 lbs in 90 days- that's 20 pounds a month WITHOUT TOUCHING A WEIGHT!! 😮

Interested yet??!  Let me know if you want to be the FIRST to get in on this release!!

The recipe for success: simple nutrition, portion control, 30 minute workouts, Shakeology, accountability and support group!

I have had a great group of challengers lately and just finished a round of the 21 Day Fix with them. I'm over 2 years into my journey and have done several extreme programs, but this original is STILL EFFECTIVE!

Simple nutrition, portion control, Shakeology, 30 minute workouts, private accountability and support group: that's the recipe for success! In 3 weeks 3.2 lbs and 2.5 inches are gone, bloating is gone, my energy is through the roof and confidence is soaring!

Do it with me! This life changing program is on sale only through July 30! Comment below if you would love to have results like this (or even better)!

2 years into my health, fitness, and weight loss journey with Beachbody

The first year of my fitness journey was AMAZING. I saw results immediately and all year long. My 2nd year was VERY different. If I didn't have the support of my accountability groups and education to give me a new mindset on RESULTS AND HEALTH, I would probably think that not losing any more weight or inches from year 1 to 2 would be a bad thing.
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So many people see results and then QUIT without realizing that health is a journey, not a number on the scale or destination. Then they go back to their old habits and wonder why they gain the weight back. 🤔 If you really want to be healthy, you've got to draw a line in the sand and say "ENOUGH" and never go back. That's what 2015 to 2016 was for me.
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I STILL drink Shakeology daily, I STILL workout at home 5-7 days a week, I STILL use my portion control containers and meal plan and allow for moderation and indulgences, and that's why I am STILL down the same amount of weight and inches as I lost in the first year of my health and fitness journey. I found the secret to lasting results, and that's to LAST- just keep on keeping on!
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If you want to see changes like this and feel the benefits of more energy, better digestion, clearer skin, less cravings, more confidence, more patience, better relationships, then are you ready for a commitment? I will do it WITH you and I WON'T QUIT on you. The deadline to join my June 6th accountability group is fast approaching.
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Who's in? Comment below or message me to get started. 
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If you are reading this after the fact, please contact me via Facebook at www.facebook.com/boeknowscleanliving to see when my next accountability group starts!!

How I took back my health and joined my daughter on the playground

Playgrounds are supposed to be fun, but I used to see them as punishment. Why, you ask?
I had a bit of an a-ha moment at the playground today with Addison and needed to take a quick video. Please watch and share if you think this would resonate with anyone else in your life.

 

What I've lost in 1 year with Beachbody, and what I've gained

**I started this post and then it got lost...but better late than never

to show my 1 year transformation story with Beachbody!**

1 year ago Monday I started the 21 Day Fix with my husband- officially kicking off our Beachbody transformations. This Monday we started the 21 Day Fix Extreme. A year to the day! So here is a comparison of what I've lost in 1 year. But I've also gained...and what I've gained isn't shown by the scale or a measuring tape.

 

I've gained knowledge about nutrition:

• You don't have to make a drastic change to make a difference. Try first going from white bread to wheat to whole grain, or even Ezekiel bread; or go from flavored chemical-laden regular yogurt to Greek yogurt to plain Greek yogurt with your own flavorings.
• Generally, you should build your meal around a protein and use carbs sparingly. I used to begin every meal plan with a carb or always add bread/butter, biscuit, fries, etc. to every meal. Not any more!
• The more healthy the food is, the larger space it should take up on your plate.
• You can't really overeat on veggies or fruits.
• What a proper portion looks like, and how many portions I need of what type of food each day.

I've gained confidence:

• No one else's thoughts should dictate how I feel about myself.
• If I don't love and accept my body, who will??
• If I don't treat my body with respect for the amazing things it can do, how will my daughter learn to do that?
• My mood should not depend on a number on the scale.

I've gained strength, energy, and muscle definition:

• I have more energy than my daughter and can get up earlier in the day to get more done.
• I can do things around the house without having to ask my husband when he gets home from work.

I could go on and on, but I'll stop here. If you'd like this type of transformation - inside and out - in your life, please reach out to me! I'd love to help you achieve this for yourself.

21 Day Fix

Spring 2014

          The 21 Day Fix changed my life- and I'm not exaggerating at all! I've always struggled with portions and not knowing how much was the "right" amount to eat. I sort of knew what was and wasn't healthy, but didn't know where to start. I wanted to make a change and needed structure, but nothing too drastic that had too many "off limits" foods- I am picky and NOT a fan of vegetables. I'm so grateful to my coach Toni for introducing me to the 21 Day Fix!

          The 21 Day Fix made healthy eating so easy- there were lists of foods for each container and I found many things on each list that I already ate or was willing to try. And it's not so restrictive- there's "cheats" allowed too.  My husband and I enjoyed learning how to plan our meals (check out my coach's post on post-it meal planning here: http://tonihatinger.blogspot.com/2014/04/my-21-day-fix-meal-planning-made-easy.html?m=1) and found that the plan allowed us so much food- we definitely were not starving! But we were losing weight and inches super fast.

          The 30 minute workouts were really challenging, but with each move only lasting a minute, we pushed through. My husband works full time and we worked out together before bed- our 2 year old daughter loved joining in too!
 

          I loved that there was a different focus every day (legs, arms, cardio, pilates, cardio with weights, dirty 30, and yoga) so you weren't overworking the same muscle groups day after day. 

          Seeing immediate results was so gratifying and once our bodies got used to the right portions and eating clean, we were no longer craving junk food or processed stuff. Shakeology was a big reason for those decreased cravings too. Our deep fryer is now collecting dust- haha. Since the program is only 21 days long, it's so easy to stick with and stay committed. Over the last year, the portion control containers and meal planning has become our new lifestyle.

          We continued with 3 rounds of the 21 Day Fix before moving on to another program.