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!

Country Line Dancing workout: Country Heat coming soon!!

$5 was just donated on my behalf to help fight the Canadian wildfires thanks to Beachbody. How?? All I did was log onto Beachbody on Demand to try a brand new workout from the upcoming program Country Heat.

If you think that face looks familiar, it is!! Autumn Calabrese created the 21 Day Fix and those revolutionary portion control containers, as well as Hammer & Chisel. Now she's back teaching country-inspired dances in a really easy to follow and fun format. I was sweating and had my heart rate up even though I still have 2 left feet. 💃


If you'd like to try this workout for free today, comment below. Or if you'd like more information about the program before it releases in July, comment below as well!

2016 is here: Time to take action!

2016 is here. Are you going to keep waiting for life to happen to you, or are you ready to take action?

I read the book “The Organized Mind” by Daniel Levitin and a specific passage really spoke to me about three principles that lead us toward INACTION in a large social group that are ingrained into our psyche. First is the desire to conform. We are driven by the need for acceptance. We want to be seen as agreeable so that we can blend into the group. The second is social comparison. We compare our actions in terms of other people's actions and want to make sure that we're seen as similar. The third one is the diffusion of responsibility. Let’s say for example that you're the only person that witnesses an emergency. You are definitely going to take action and help out, right? But if there's a bunch of people there, the responsibility is spread out and everyone is waiting for someone else to take the first step to do something about it.

That used to be me: I sat around waiting for things to happen to me. I did the bare minimum and wondered why nothing was getting better. When I was approached by my friend about being a Beachbody coach, I thought: I don't know what it means to be a coach; I don’t have a “beach body”; I’m not healthy, why would anyone look to me for help or as an example?

But over the last 2 years, I have learned how to live a healthy lifestyle. I still have insecurities- who doesn’t?! But I will rock a bikini when I’m at the pool with my daughter and I don’t care what anyone thinks. Now I have an inner confidence to be myself and to not care what the group is doing, thinking, or saying. I no longer have a desire to conform. As far as the diffusion of responsibility goes, I’ve realized that I have a responsibility to teach my daughter what it means to be healthy and strong and confident. No one else is going to do that for me.

I am no longer living a life of inaction. I’ve learned about confidence and the tools to be healthy. Now I teach them to other people and inspire them to make changes in their lives and families. If you think the you would like to be captain of your own ship instead of waiting for someone to take the steering wheel for you, then I would love to have you join my team or accountability group. Please leave a comment or contact me on Facebook at www.facebook.com/boeknowscleanliving  

Coming soon from Shaun T: CIZE

Have you heard about CIZE? It is the newest Beachbody workout from Shaun T, the creator of T25 and Insanity. Cize is being called "the end of exercize". It's being released at Summit in Nashville in mid July 2015...so possibly 1 in more week!

Now, you need to know one little piece of info. It's a dance program. I know. I know. You CAN'T dance. Guess what...neither can I! I'm serious. Shaun T will TEACH you how to dance step by step and you will definitely have fun doing it. And the best part is that you are doing this at HOME so no one's going to see you do it but you! PHEW! Cize is a 4 week program and you'll be burning fat and calories while you are mastering everyday moves Shaun T has turned into choreography routines.

I had the opportunity to sample a complete workout from this program from Beachbody On Demand and I had fun! Don't judge, but here's my video trying out Cize.

 

What do you think? If it looks like fun, click here to be added to my mailing list to be the first to know when Cize is released in July! http://www.cizetbb.com/?referringRepId=352740

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.

Sharing more than my highlight reel: getting real with you all

You all have seen my progress pics, sweaty post-workout selfies, or action pics. Earlier this week I posted how I've lost 40 pounds in the last 16 months from Shakeology and Beachbody programs like the 21 Day Fix, PiYo, T25, and Les Mills Pump. The stats and posed shots look great, but I still suffer from times of frustration because I still do not look "perfect" or how I'd like to be. You see, I've NEVER had abs, and I've had stretch marks since junior high when I gained a lot of weight but didn't hit a vertical growth spurt until a couple years later. My core has tightened a LOT in the last 16 months, but there is still a lot of excess skin on top that I'm working on, and those stretch marks don't show any sign of leaving. But you know what? I don't want to just post my "highlight reel"- I want to actually BE REAL with you. Throughout this journey I have come to love my body and the miracle of carrying a baby for 9 months and nursing for 36 months (and counting). I might never have a completely taut tummy. But I never want my daughter to think that her outward appearance is what defines her. So I'm showing you my "flab" today to show you that I'm not perfect. Looking perfect is not how I measure my success. It's how I feel on the inside.

 



Beachbody's motto is: decide, commit, succeed. My story started with a decision 1 year ago, I commit and recommit daily to making myself better, and I find little successes along the way. I want my friends, YOU, to find this life changing transformation in their life. All I'm asking for is for you to make that decision and commit to it with me. I'll help you succeed, just like my coach did with me. I would love to help you start this type of inner and outer transformation. Please reach out to me via email, Facebook, or comment below.

The 3 Day Refresh: a safe, fast cleanse to beat a plateau or break frombad habits

Summer 2014

          It's pretty easy to eat clean when there's no outside temptation. My small town has about 0 options for eating out (McDonald's, Subway, Hardee's, DQ, and 3 pizza places) so my husband and I rarely eat out. My hometown, on the other hand, has just about every restaurant you can think of- one of the perks of living in the 'burbs of Chicago...but is it really a perk? I stayed with my parents for 3 weeks in August 2014. I love my husband and am so grateful that he works so hard for me to be a stay at home mom and that he lets me take extended trips to see my family a couple times a year.

          I was doing great at working out while at my parents' house, but I'm only human, and i couldn't resist the temptations of all of my favorite restaurants I never get to eat at where I live. I did have healthy meals at home, and watched my portions when we ate out, but the difference in my diet was making a difference in how I felt. It's really amazing how your body responds to the fuel you put in it. A couple days before I was due to end my trip was my 10 year high school reunion. I can't believe I've been out of high school for 10 years already! It doesn't feel like that long because I've focused on smaller chunks of time: 4 years of college, 2 years of grad school, and now 4 years living in Iowa. But I digress.

          I wanted to look my best for my reunion, but I also wanted to refresh my system and break away from eating out before I went back to Iowa. Beachbody came out with the 3 Day Refresh to serve a few purposes: a clean break from bad habits, a jumpstart to weight loss, or to break a plateau. I was most interested because it was a "cleanse" but you still got to eat real food! Since it only lasts for 3 days, I figured it would be easy to stick too as well. Each day on the 3 Day Refresh you drink 2 Vanilla Fresh protein shakes, 1 Fiber Sweep shake, 1 Shakeology, as well as several snacks and small meals of real food from an approved list/recipes.

          Many people, myself included, have done a 3 day "Shakeology cleanse", but Shakeology wasn't meant to be used as a sole means of nutrition. The Vanilla Fresh has extra protein and nutrients, and tastes much like vanilla Shakeology. The Fiber Sweep must be drunk quickly or it gets chunky/thick because of the fiber. I drank it quickly and found it tasted like lemon and only had some slight gas and an extra bathroom trip right away on day 1. I was very pleasantly surprised about that because when you think "cleanse" and hear "fiber sweep" you might think you'll be on the toilet the whole time and feel terrible. I found this to not be the case!

          Because I am very picky and do not like most vegetables, I did not follow the eating plan- I didn't cheat, but instead actually didn't eat all of what I was allowed! I recommend following the meal plan correctly, BUT I did not have any issues with low blood sugar, feeling weak, jittery, or lacking energy. (I do suffer from hypoglycemia so I was definitely on the lookout for symptoms of that with the low calorie intake of these 3 days.) On the contrary, I felt so energized and literally refreshed on the 3 Day Refresh! The recommendation is for light activity or to take a break from your usual workouts- again, because of the low daily calorie intake (just under 1,000), but I didn't quite follow that either. These are MY experiences, but I will tell you to stick to the program as it is laid out! I did PiYo 2 of the days but the other I went to a live Body Attack class taught by a friend. I took a break near the end, but I had the stamina for an hour-long intense cardio workout while doing the Refresh. I had SO MUCH energy, but not the crazy jittery caffeine kind: the kind you get from putting amazing fuel in your body!

          I could not have had a more positive experience with the 3 Day Refresh. I also lost 4 pounds and 1.25"...all in 3 days!! Belly bloat be gone, and just in time for my reunion. 💟 I will definitely be doing the 3 Day Refresh again as a quarterly or bi-annual thing, or after my next long stay with my parents. 

What is PiYo?

Summer 2014:

          After 3 rounds of the 21 Day Fix I was looking for something new to try and the buzz around PiYo was huge. The Pilates Fix workout is one of my favorites from the 21 Day Fix so I wanted to see what Chalene Johnson had cooked up in her brand new program that was inspired by pilates and yoga. I decided to give it a whirl and FELL IN LOVE. No jumping or impacts, no weight or equipment, and no holding stiff poses like regular yoga and pilates.

          The workouts range from 20-50 minutes and get your heart rate right into that medium fat burning, sweaty range without leaving you out of breath (except for those power sections!) I should add that around this time I also bought a Garmin Vivofit band and heart rate monitor so I was able to see my heart rate and calorie burn for each workout.

          It's hard to explain, but your muscles get so warm from these workouts, it's the energized high from a good workout while also being incredibly relaxing because it's pilates and yoga. I think that's why I love it so much. The program calendar felt a bit long to me at 8 weeks but I think that is because I got spoiled by the short calendar of the 21 Day Fix.

          I was totally floored by my results from PiYo. It just shaved inches off of my trouble areas! All but 1.5" I lost were from my hips and thighs- but don't let that fool you into thinking I didn't see results in my upper body. I saw increased muscle definition all over and for the first time really saw biceps start to come out. Those tricep push-ups are no joke! Don't be fooled into thinking you need anything more than your body weight to sculpt your body!

          Another thing it did was really help get rid of my back pain. I've always suffered from sciatic pain and working out started to help that, but the increased flexibility and low impact of PiYo really diminished my pain and strengthened the supporting muscles for my back. I seriously cannot say enough positive things about PiYo. I think it's my soulmate workout program!

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.
 

The start of my journey...winter 2013

          My name is Kristen. I am a 29 year old stay at home mom to an almost 3 year old daughter. My husband is a PE/Health teacher for elementary and high school aged kids and coaches several sports. We live in rural northwest Iowa. We also have 2 fur-babies: a maltese/Shih-Tzu and a German Shorthair pointer.

          I kept a diary from 6th grade until I had a baby in 2012. It started out on paper, then went online in high school and from daily entries to monthly catch-up posts. Since my daughter was born, I haven't updated that but keep a calendar/diary of sorts for her. I started this blog to chronicle my health and fitness journey and to reach out to other people who are in the same boat I am, or are wanting to follow in my footsteps. :) I figure to start out, I'll tell you where my transformation began:
          I played soccer my whole life and in college and going from that to nothing in grad school really affected my fitness level and weight. In 2010, my OB-GYN told me I needed to lose 40 pounds before getting pregnant and that my weight could affect my fertility. I think I technically had an "obese" bmi: there's not much wiggle room when you are only 5 feet tall! Thankfully I got pregnant right away and ended up leaving the hospital with my newborn (April 2012) at the exact same weight I was when I got pregnant!!

          Breastfeeding for 2 years helped me lose about 10 pounds but I wanted to lose more and get fit to keep up with my daughter and just live a more healthy lifestyle!! My sister in law had gotten into those fun Warrior/Color 5k races the last couple years and she talked me into doing one so I started workout out diligently in December 2013 to get ready for my July 2014 race. I work best when I have a goal and a deadline in front of me. I lost about 5 pounds in 3 months and then started drinking this amazing thing called Shakeology. I figured if it gave my best friend the energy to keep up with 3 little ones under the age of 5, I needed to try it out! Adding Shakeology to my fitness video helped me lose 5 more pounds in half the time.

          Then in April 2014 my husband and I started the 21 Day Fix fitness program from Beachbody in addition to drinking Shakeology every day. The weight started falling off immediately and we've never looked back! I've now lost about 40 pounds and my husband has lost 30. We are healthier and happier and love supporting others who want to make the same changes in their lives that we did.
          I think I'll be posting flashbacks of our transformation on Tuesdays so you can see how we got to where we are, as well as other posts about healthy living. Welcome to my blog and I hope you enjoy a glimpse into my life!