Max Out in 2015

The holiday season is coming to an END. For some this means new beginnings with setting goals and a game plan for the upcoming year. I was in that EXACT same spot two years ago when I joined my first challenge group (Ins

anity Asylum, I had NO idea what I was getting myself into). So this year I want to pay it forward and run a similar challenge group for all those who have health and fitness as a goal in 2015 but need the 1:1 support.

Sure, you can get a gym membership. They are on sale likely with options for a couple personal training sessions thrown in. Good luck however getting a quality workout in because you will have to fight what I call the New years Resolutioners (those that get the membership, got for 1 to 2 months then are no where to be seen)!

Ask yourself what the missing piece? Have you tried to start and 1 week, 2 weeks, 4 weeks lost momentum and quit? I know I have!! Here  is what worked for me two years ago and I i want to share it with you!

NUTRITION

Oh man this is the HARDEST part! It really is 80% of the work when looking to lose weight or gain muscle mass
. I've learned that meal planning is the key to sticking to the 80% rule. Every Sunday I sit down, figure out what I'm eating for the ENTIRE week, make my list and go to the store. Beachbody programs like Max 30 include a nutrition plan that makes it even easier because the guess work is TAKEN OUT! The calculation is done for you, just pick the foods you like!

SHAKEOLOGY

This is the easiest part of my day! I don't have to think about it, just mix and go! When I started drinking Shakeology I was having terrible issues with my digestion. Constipation was my game and man I was LOSING!! As a meal replacement Shakeology provided me with the essential vitamins and minerals needed and at $4.40 per day, I figured this was a cheaper option than juicing and taking supplements.

ACCOUNTABILITY

However, once those are up where is the accountability? Who at that gym is going to message you every morning to make sure you are sticking to your goals, following your meal plan and getting your workout in? I know from experience that having a gym membership requires a level of discipline that not everyone has. That personal trainer you discussed goals with and developed a fitness plan is going to require you to fork out some SERIOUS MULA! As your personal Beachbody Coach the accountability NEVER stops. Not only is there 1:1 in the closed FB group but every week I reach out to see what I can do to help and that is FREE!

So does this sound like something you would like to be apart of? Are you ready to make lasting changes rather than quick fixes that don't last? Are you ready to make the commitment to changing your body and your life? Complete this application for a spot in the Max Out Challenge beginning January 5th! Spaces are LIMITED!

My 3 Day Refresh Journey

Well I FINALLY DID IT! I completed the 3 Day Refresh! It's not that I was dreading it or that I didn't think I had the discipline. Rather, I was so consumed with competition prep that restricting my diet to less than 1,200 calories was mentally not acceptable for me.

My decision to do the Refresh had less to do about losing weight and more about getting my body back to optimal efficiency. This will likely be TMI but as I entered the BULKING off season constipation has taken over. I know it's because of the increase amount of carbs. I also know that this is a norm for me but when I was cutting man I was like clock work! Now I'm gassy, bloated and blocked. Yes, I've tried fiber and increasing my water. I also learned that magnesium can help too! I've done it al!!

When Beachbody came out with the Refresh I got the premise. I am a 2 time graduate of the Ultimate Reset! I remembered that by week 2 of that program my digestive track was already on the mend, so I was HOPEFUL that the Refresh would do the same for me.

In my transformation you will not se any pounds lost, or inches gone! I did not weigh myself or take any measurements. Why?! I wasn't interested in the weight loss! Now I know you are thinking that I'm full of sh*t! But I'm being straight up honest with you, pooing regularly was WAY more important than losing 3-5lbs!

Now, YES I did take pictures of my bloat pre and post Refresh although not for the reason you may think. I believe that the bloating I was experience was directly impacted by the inefficiency of my digestive track. Once that was altered the feeling of bloat disappeared!!!

So what's this 3 Day Refresh all about???

Simple answer... It's a series of digestive boosters taken strategically throughout the day to get digestive track back on track, basically unclog it.

Here's what my 3 Days looked like

Meal 1- vegan chocolate Shakeology, 1/2 banana and water
wait 90 min
**Yogi Throat Coat Tea**
wait 90-120 min
Meal 2- Fiber sweep
wait 90 min
**Yogi Throat Coat Tea**
Meal 3- Vanilla Refresh Shake, 1/2 large carrot, 2 Tbs hummus and 1/2 banana
wait 120 min
Meal 4- 1/2 large carrot and 2 Tbs hummus
wait 120 min
**Yogi Throat Coat Tea**
wait 90 min
Meal 5- Moroccan Carrot Salad and Vanilla Refresh Shake
total water each day = 1 gallon

As you can see the Refresh is regimented but prepping ahead made easy-peasy. The first day was rough, I was halfway through week 1 of Max30 and not allowed my E&E!!! I had headaches every morning and some sensitivity to light but I just kept drinking water and post Refresh the headaches are gone. I was worried about hunger because leading up to the Refresh I was eating about 2,200 calories a day so eliminating over 1,000 calories scared me. I'm happy to report that I really only had cravings the first day.

As I move into my second week of Max 30, I made the decision that I am going to do the Refresh MONTHLY, my bowels need it!

Holiday Stress: How I Get By

There are not many people I know who don't stressed during the holidays (even just a little). Between the holiday gatherings, finding the perfect present and dealing with the CROWDS, it is no wonder the nine weeks between Halloween and New Years are deemed the most stressful time of year (I think that some needs to be remixed).

Now I have been known to be a "Bah Humbug" around the holidays. I don't handle stress well and I am even worse at handling stressed out people. My family is LARGE and holidays have always been a big deal. Lots of food, lots of presents, lots of hugs and kisses from people I only saw once a year. The food prep for the holidays always began the week before. My mother would prep as much as possible because with limited kitchen space there was no way we could cook the turkey and the pies at once. Most of the time this meant stress mode for my mother to pull things together! There has NEVER been a holiday where the meal wasn't perfect or incomplete, so it all works out in the end. There have been however screaming matches, tears, things thrown and words exchanged that clearly were due to stress and in similar situations I typically take a step back and contemplate. When I see a stressed out person, I RETREAT!  Well I couldn't just leave my mom high and dry while she was preparing the amazingness I was going to be consuming... So here's what my siblings and I have done, we removed some of the stress from my mother... Actually I think she did this but I'll take the credit since it's my BLOG (xoxox mom)

Make  a List

An email goes out about three weeks before asking what everyone is requesting for dinner (apart from staples like turkey and pumpkin pie). I always pick cranberry sauce and yes the jelly kind that slips out of the aluminum can. I just can't get enough of that stuff!

If you own a stove you cook something

Ok so I AM by no means a chef and my family is well away. In fact my older brother always tells people how I burned a frozen pizza, cats outta the bag Jere!!! Anyway so I typically get the assignment that requires the least amount of effort! A pre-packaged quinoa and cranberry medley. I can really follow directions well! 

If mom tells you to do something, do it!

Ok so this should go without saying but some of the request you get form a crazed holiday chef are weird. You nod and smile and get the task done. Should you find a more efficient way than how she explained, YOU DO NOT TELL HER!

Even when she says "you sit" you get up off your ass and do it

Ok the woman has been on her feet for 24 hours straight and its time to clear the table for dessert. You get up to get the plates and you hear "I've got it. You sit". This is really mom/chef code for "I can't believe the plates are still on the table and dessert is ready. Get up off your ass and clear the dishes." She will deny this until the day she dies but it's true because as SOON as you start clearing she sits down with her little "I got what I wanted smile". No yelling, no disappointed looks, just pumpkin pie

Team up

When you have at least 4 siblings together at one holiday there is a job for everyone. For example, everyone hates washing dishes! I mean my mother invites nearly 20 people to dinner (I'm no good at math but I
do know that's a ton of dishes). My mother's house doesn't have a dish washer so that's right ladies and gents it's hand washing and drying for the DeHaven's. My sister Kelli and I have a system and I must say it kicks ass... The brothers do the leg work, carrying dishes from the dining room to the kitchen, they also scrape what wasn't eaten into the trash (those are obviously guests because the DeHaven's are always members of the clean plate club). Kelli washes and I dry. Plates first, silverware dumped into the sink to save until the end. Fastest system we have come up with yet!

When it is all said and done...

Enjoy the time you have with your family because they next day people go CRAZY trying to get awesome deals on holiday presents or rush to get the after holiday markdown prices. That is a CRAZY I just don't understand!

Beachbody Coach "Debunked"

"OMG I received ANOTHER invitation to something called a challenge group by a Beachbody coach!!!"

"Why would I pay an untrained person to help me with health and fitness? They call themselves "coaches" but they know nothing about fitness so why should I trust them?" 

"They are just looking to get a sale from me."

"They are part of a pyramid scheme, which is illegal!"

"That protein shake they are selling is a hoax, you can get the same results by eating food."

I know you've thought these or more whenever you see one of your friends on social media posting about their upcoming challenge group. Perhaps you have been a "victim" of a personal invitation by a Beachbody coach to join a challenge group or maybe their team. 

As a "coach" who has been active in the business for almost two years, I've heard all these AND more! The truth is there is some validity to these quotes, I'm not gonna pretend there isn't. However, I've found it's actually the LACK of information about what coaches DO on a daily basis that really is under appreciated making the above points seem like no brainers. So let me break down why they are valid and why Beachbody coaches do what we do.

"OMG I received ANOTHER invitation to something called a challenge group by a Beachbody coach!!!"

There was a reason that the coach who reached out to you did. Likely they felt inspired by you or perhaps they see a quality in you (like dedication) and are simply asking if you'd like to learn more about the opportunities Beachbody has to offer. Maybe perhaps you posted about an upcoming event in which you have to prepare for and are gonna get "motivated, after you stuff your face with cake". Whatever the reason maybe, you sparked THEIR interest!

The challenge groups are actually a FREE accountability group! You are connecting with other people with similar goals and values. You swap delicious meal ideas, bitch about how you dislike a particular workout (T25 Total Body Circuit kicks my ass EVERY TIME), and are there to pick you up when you hit the 6 week slump. I've come to learn that most people are not successful in completing fitness or nutrition program due to lack of support. Beachbody coaches are offering FREE support because let's be honest, working out isn't always easy and eating clean is even harder.

"Why would I pay an untrained person to help me with health and fitness? They call themselves "coaches" but they know nothing about fitness so why should I trust them?" 

You are right. Many coaches do NOT have formal health and fitness training. The majority are actually regular people who had to fit into their wedding dress or gained weight and decided to take action. They too were likely invited to a challenge group where they connected with others, pushed play and ate clean for 30,60,90 days and saw RESULTS. They likely were inspired by the work that their coach did with them and decided this was something they wanted to explore. They are teachers, nurses, stay at home parents, lawyers, personal trainers, moms, dads, military personnel, grandparents and the list goes on and on. There are no requirements to become a Beachbody coach except the willingness to help others reach their goals.

You will never hear a Beachbody coach say "This is the only way" or "What you are doing is wrong". Coaches do not pretend that they are certified trainers and if they are then they can offer so much more to their challengers! Coaches simply know that there is a simple formula to success

DECIDE + COMMIT + SUPPORT = SUCCESS

You do actually get access to trainers every time you PUSH PLAY. Beachbody calls them celebrity trainers and they ARE professionals with training. They created the workouts, the nutrition plans and designed them so results can be achieved without having to go to the gym. Shaun T, Tony Horton, Chalene Johnson and the rest of the trainers are not "hired" by Beachbody to film the workouts.

"They are just looking to get a sale from me."

Do you know the mission of Beachbody?? It is NOT to be the #1 at-home health and fitness company nor is it to be a multi-billion dollar company. Our CEO, Carl Daikeler's mission is to end the trend of obesity. That's it.

The last time I checked I NEVER once had a person as a SALE. Everyone that decides to commit to a Beachbody challenge group is one of my challengers and I stick with them for life!!! In fact,many coaches like myself offer FREE 7, 10, 30 day challenge groups that require nothing be purchased. We invest our time because we have passion seeing people succeed. All those "#transformationTuesday posts you see are 100% successes from challengers. With every challenger that starts their journey, Beachbody is 1 step closer to ending the trend of obesity. So for those who still think they are a sale, I challenge you to look around you at the number of people in your immediately life who could use support, positivity and encouragement to lose weight, get fit and be healthier!

"They are part of a pyramid scheme, which is illegal!"

Oh man it's the mother of all questions. Most coaches get the explanation ALL wrong and then it sounds EXACTLY like a pyramid. Let me break it down real simply
1. Beachbody received an A+ rating from the Better Business Bureau
       ~Starbuck Corporation received a B+
       ~Best Buy received an A
       ~Gold Gym received a B-
2. Commission
   

3. Celebrity Trainers

       ~ On a weekly basis our trainers are promoting on TV shows like Dr. Oz, Good Morning

              America and others

      ~ Having late night infomercials would not be wise for an illegal company

"That protein shake they are selling is a hoax, you can get the same results by eating food."

Shakeology is the #1 Beachbody product. I can waste time telling you how AWESOME I think Shakeo is but the truth is in the research.  

You most certainly get the nutrition you need by eating whole foods and vitamins however there are two issues I see.

1. Many of the ingredients in Shakeo are not readily available in your local grocer or even Trader Joes or Whole Foods.

2. To purchase all 70 ingredients could cost over $400 and would require taking over 30 supplements per day... Yeah, thanks but no thanks!

Bottom Line

If you are invited to join a challenge group or learn more about the coaching opportunity, rather than brush it off, take the 30 min out of your day because really what do you have to lose? Ask questions, as many as you want. Beachbody coaches have nothing to hide! If you decide that Beachobdy products are not for you, be tactful. Don't blast on FB or Twitter about how annoyed you are at being invited or how sick of the post workout selfies you see on your newsfeed. You never know which one of your friends may have decided this opportunity to strive for a healthier lifestyle is just what they need and your snide remarks are just plain RUDE.  

Personal Devleopment and Inviting: Using it to your Advantage

It's the easiest thing to do but also the easy thing NOT to do! As entrepreneurs, continual growth is a MUST and this primarily comes from reading, listing and attending seminars on areas of weakness in our personal or professional lives.

First thing first, DO NOT think what one coach is reading is what YOU should be reading! That's right, you are in your own journey and at a different stage than everyone else around you so stop trying to personally develop based off them!

 So how do you determine what personal development you should start next in terms of inviting people to you opportunity?? I've broken it down into THREE categories. But the very first step is to do some self analysis. You've got to think about what YOUR strengths are and what YOUR weaknesses are.


1. Lack of confidence to send an initial message or reach out.

     Ok, so I know there are people who look at this and go "Seriously?? If you can't send an initial invite than you will not succeed in network marketing". This is true BUT doesn't have to be RULE for you. This lack of confidence is totally reversible and should begin again with YOU! For coaches within my downline that struggle with sending initial messages I always ask them "Why did you decide to join this business?" I hear "to help people", "to inspire people", "to gain financial freedom". My response to them... "Bull Shit... I know you have something BETTER than that". This coming from a coach that took 18 months to figure out her "real" why!!! So if you need to connect on a deeper level with why you joined this business, then PLEASE check out Start With Why  by Simon Sink.


    The second roadblock that impedes confidence is relationship building. You cannot just send massive invites to very person on FB or IG or on your contact list without knowing SOMETHING about them. You will only come off as a sleazy car salesman and that is NOT what we are about! You've got to get to know them, know not only what their health and fitness struggles are but also their financial, personal, martial, etc. The only way you will get these nuggets of information is to build a slid trust foundation. People gravitate to you because they TRUST you, they are inspired by you, and they believe in you. Successful recruiters build relationships that last LONG after the sale is completed. If this is an area you struggle with that go check out Breakthrough Networking: Building Relationships that Last (3rd Ed.) by Lillian D. Bjorseth.

2. No problem sending the invite but then you don't know how to SHUT your mouth and LISTEN.

    I think this should be broken down based on the invitation; client or business builder. For clients, gaining their trust should be KEY. I mean we are dealing with some SENSITIVE aspects and people are not just willy hilly telling people their weight or financial struggles. SO, you have to learn to listen and this starts by ASKING QUESTIONS. Not "how much do you weigh?" or "Would you be interested in participating in a program where you could lose up to 15 labs in 21 days?" These are void of any emotion on your end. The art of listening is to ask a question like "why do you think top can't lose those last 15lbs you gained after you had you last child?" THEN SHUT YOUR LIPS!!! When they have answered follow up with another engaging question. If you need to freshen up on your listening skills check out The Lost Art of Listening (2nd Ed.): How Learning to Listen Can Improve Relationships by Michael P. Nichols.

    For business builders we often spend A LOT of time answering the financial side of the opportunity. Don't get me wrong it is amazing and a direct reflection of what YOU put in. But I will say that if your recruiting is focused on the financial gains your team will take FOREVER to succeed. Recruiting is about building your network and there is no greater expert than Eric Worre. In his book Go Pro: 7 Steps to Becoming a Network Marking Professional great Worre provides strategies on where, how, when and who you should b recruiting and most important how to keep them engaged.



3. Invite sent, FORM completed, now its OBJECTION time

    We hear objections more than anything else as a health and fitness coach! Successful coaches know how to KNOCK those objections out of the park. These skills come DIRECTLY from personal development. You may have heard the phrase "I don know, but all I know is..." Genius right??  By combating the objection with support, you offer validity to you point. Something else to think about is validate their objection by acknowledging it. This strategy helps you build your relationship and even if they do not take your challenge or join you team you have planted the see. Always remember a "no" is simply a "not now". If you struggle with handling objections that you need Go For No!  by Richard Fenton and Andrea Waltz.



BOTTOMLINE



*You need personal development when....











* Determine YOUR personal needs and chose personal development that will strengthen your weaknesses

*Format doesn't matter, only content and how you apply it

*Success in the inviting process begins with YOU

NPC Bikini Competition OVER. NOW onto...

Transformation

Well I DID IT!!! I stepped WAY far out of my comfort zone and completed my first NPC Bikini Competition. If you asked me to describe the experience in one word I'd say "EXHILARATING"!

The training was LONG, and peak week was no fucking JOKE! Some days I had three workouts followed by visits to the sauna. The workouts were not what concerned me though. The nutrition was something I struggled with the entire time so WHY on EARTH would I think peak week would be any different? It was different actually, it was ridiculously HARD! I mean the amount of salt needed and the water seriously was killing me!!! With a minimum of 2 gallons of water until the Wednesday before and at least 2 tbs of salt per day, I was feeling "heavy" (not to mention BROKE from all the TP I was using). Tilapia is something I will not be consuming for at least two weeks.

That all being said... I wouldn't change the experience for the WORLD! I made some amazing friends, learned some true hardcore shit about myself, and discovered I still have some work to do!

So on to what everyone is most excited about, the PICS!

BEST SHAPE OF MY LIFE

Let's talk about the spray tan... My friend Jessica (who won 5th in class A bikini- You go girl!) and I agreed that this was quite an experience. For a spray tan virgin, I was not nearly prepared for the experience! First of all the prep you have to put your body through; scrubbing, moisturizing, scrubbing some more leaves your skin kinda raw but soft. Shaving your ENTIRE body is time consuming, I mean I probably went through 8 or nine pack of razors in the last 12 weeks! My poor boyfriend was such a trooper when it came to standing in the shower and shaving my back, butt, and shoulders (thanks babe)!

The liquid is cold and the fan drying you is cold, the room was cold and I felt tacky afterwards. You are completely naked as are all the other ladies! The technicians point to a tent and you strip then move to the spray tent where no part of your body is off limits (my vagina has never looked so tan)! You move to another tent and "dry". The it's all loose black clothing all night until it's suit time. This is certainly something I wish I could bypass next time.

THE DAY OF

Me, Jessica and Nikki

   I got LITTLE sleep... I was sweating and nervous as all hell. I had a snafu with my hair stylist so I had to figure out how to curl my hair on my own... EEKK! Once at the venue I realized just how BIG this show was... Nearly 50 girls in novice and 17 in Class C! That's pretty freaking HUGE!! Everyone looked AMAZING, especially my girls Jessica and Nicki. I got my spray tan touched up, my makeup applied and it was time to wait for Bikini Class C. Once lined up, my nerves kicked into high gear. I was the second person to come out and I was SHAKING the entire time. Not only that but imagine having to hold a "not fake" smile for tem min! I face was def twitching by the end!

Front Pose

Transition

Back Pose

SO I learned that I have MAJOR work to do on my posing... Although I spent time on it, the suggested 45 min/day at least 4-5x week was clearly what I was lacking! Lesson learned for next time :)

Where the REAL MAGIC Happened

It really wasn't on stage where all the awesome things happened. It was BACKSTAGE! All the preparation, nerves and excitement was culminated backstage. It's where oddly enough I felt most calm and I owe all that credit to the awesome ladies and gents that were right there along with me!

<< We posed because there was nothing better to do

 I met some pretty amazing ladies who worked their asses off! >>

 << Yes we let loose and had some fun

OO and I met Jay Cutler (and no this is NOT a cut out) >>

In the END...

I learned 

~that with determination and a scary goal anything is possible

~that I LOVE competing although I wasn't pleased with my overall outcome

~that this was harder than I thought

Would I do it again???

ABSOLUTELY!!!

But for now I will EAT OREOS and PIZZA

Celebratory Oreos with the girls

MMM pizza!!!

Teeth Whitening Activated Charcoal Style

Ok I will be the first to admit, the idea of whitening my teeth with Activated Charcoal seems absolutely absurd! I mean it stains EVERYTHING so one would think it would stain the our teeth as well. I went on a mission to find out!

What is Activated Charcoal?
Do NOT Google search "activated charcoal" without adding the "for teeth whitening" as you will get scary terms like "emergency", "food poisoning", "dangerous". A little bit of science here: activated charcoal is simply carbon that is treated with oxygen to open up millions of tiny pores in the carbon atom. This activation encourages absorption of the materials to the charcoal.

Primarily used for people suffering food poisoning, activated charcoal is highly effective at pulling toxins from the body if ingested. The toxins adhere to the carbon rather than being absorbed by the body and are expelled through the GI track.

Why Activated Charcoal for Teeth Whitening?
I have been trying to find a home remedy that was inexpensive but effective. Whitening strips have peroxide as the active ingredient which makes my teeth very sensitive to hot and cold (no thanks I love coffee too much), not to mention they are like $50 at stores like Target and Wal-Mart.

What happens with activated charcoal is it attracts other carbon-based particles to it. So as you swish or brush with the activated carbon the impurities in your mouth adhere to the carbon and are removed when you rinse. Pretty sweet!

I was skeptical that this was going to actually brighten my teeth and as I looked down at my sink I thought "Damn it now I'm going to have to scrub my sink". I was highly relieved that after I rinsed my mouth the blackness was GONE and the sink wiped clean effortlessly. My teeth felt super smooth and there was a noticeable difference.

It is safe to do as often as needed.

How to

Be sure to purchase "activated charcoal". I bought mine for a whopping $9.99 at The Vitamin Shoppe. I was unsuccessful finding it the local grocery stores or Target. It will come in capsules and 1 capsule is the perfect amount for each.

The two ways I found most successful are either swishing like mouth wash or brushing your teeth. I actually did a combination of the two.

Over the sink (with a paper towel) open a capsule and disperse over a toothbrush. This is HARDER than you think so I actually took some scissors and snipped the top of the capsule. Worked GREAT!

Put the tooth brush in your mouth and in gentle circular motion brush your teeth for about 2 min. Keep your lips as firmly closed as you can or else your wall, mirror and sink will have little black dots (honestly made me think about when I brush my teeth with toothpaste and how it must be all over my walls, gross off to clean the bathroom).

You should have a significant amount of saliva (black) in your mouth so after 2 min of brushing swish that stuff around for an additional 90 seconds. TURN your faucet on and gently spit the charcoal out.

I recommend looking at your teeth at least once while you do it and if you have kids in the house you might as well scare them for fun!

Rinse and spit several times with water. Check to make sure that your lips are stain free and you're all set.

NPC 4 Weeks Out- Posing, Cutting and Ab Veins

I know, I know I am LATE on this one!!! This week has been HECTIC and that's really an understatement. With Working two jobs, working out 2x/day and running my household I've learned that the superwoman powers I thought I had were actually a mirage. I am down right BEAT this week and have determined that I need to up my personal development to get me through the next 3 weeks.

 As a health and fitness coach I spend a lot of my day helping others see their potential. I have always been confident in myself that I can achieve anything UNTIL I began this journey. Never have I ever felt so out of control, so weak, so un-confident in myself. As these negative insights began creeping in I used them to fuel my motivation and determination.

Posing- My Feet Hurt
I used to enjoy video taping myself but I am quite honestly SICK of watching myself strut forward with a HUGE smile on my face, shift my weight (smiling) from left to right, 180 degree turn (smiling), arch my back (smiling), 180 degree turn (smiling) and strut back to my starting position. AND REPEAT! Ugh... All the research I have done concludes that posing is the most important thing and I have to show my individual FLAVA! How does one find this flava from within? Fake that shit is what I'm learning. Smile til it hurts, ignore that your feet are going numb in those silly clear "stripper shoes" and try NOT to wrinkle your forehead. I have decided that I am sick of looking at myself so i am seeking help from some professionals. I was lucky enough to find a free posing clinic on Sundays with David Johnston Training. I will either leave there thinking "Fuck I cannot believe I thought I could do this" or " Alright let's get these three weeks over with".

Cutting Has Begun
So as you may know I am taking the ketogenic approach for my nutrition and so far this has been the EASIEST thing in my training program. Half way through this week however, I realized that I have stalled in my fat burning and this is SERIOUSLY NOT the time for that SHIT. So I did some research and opted for an EGG fast for the next five days. I'll be consuming roughly 36 or more eggs, about a pound of butter and 1/2 pound of cheese (for real). I know some competitors are probably like "why is this chick cutting so soon". Well I want to see how my body responds to this but I also am gradually cutting rather than going from 1700 to 1100 in a day... Talk ABOUT BITCH! No one would want to be around me. So what does my 5 day Egg Fast look like:
Day 1
Breakfast: Bullet coffee (1 Tbs butter and 1 Tbs coconut oil blended in Ninja= so good) and 3 eggs scrambled with 2 Tbs butter

Snack: string cheese

Lunch: 1 serving of Buffalo Cheddar Egg Salad

Snack: string cheese

Dinner: Buffalo Omelette

Day 2
Breakfast: Bullet coffee  and 3 eggs scrambled with 2 Tbs butter

Snack: string cheese

Lunch: 1 serving of Buffalo Cheddar Egg Salad

Snack: string cheese

Dinner: Snickerdoodle Crepes (2)

Day 3
Breakfast: Bullet coffee and 3 eggs scrambled with 2 Tbs butter

Snack: string cheese

Lunch: Snickerdoodle Crepe (2)

Snack: Deviled Eggs (2)

Dinner: Buffalo Omelette

Day 4 and 5 
Breakfast: Bullet coffee and 3 eggs scrambled with 2 Tbs butter

Snack: string cheese

Lunch: Snickerdoodle Crepes (2)

Snack: Deviled Eggs (2)

Dinner: Buffalo Omelette

This egg fast has done something unexpected, ENERGY! My energy is so high that I am having a hard time sleeping at night and when I do the dreams are CRAZY! So not sure how I feel about it yet.

Ab Veins 

Look near the phoenix beak, you'll see a tiny blue line

Holy cow I have AB VEINS!!! I have been wondering when this was going to happen. I am by no means a vascular person. I'm one of those people who envies the ladies in the gym who you can determine their blood pressure by just staring at their veins! But this morning my boyfriend (who doesn't get nearly enough credit for dealing with my shit) pointed it out and although not bulging you can still see them!

I give all the credit to the egg fast and the countless calories I have been burning on the Arc trainer. I was a firm believer of sweating it out on the treadmill and then one day I thought "what the heck I'm gonna try this thing". All I have to say is try the wave or interval program! You'll thank me later and you'll have to mop the floor beneath the machine! You're welcome!

I just LOVE this quote. helped me this week for sure

Training Schedule
Sunday: Legs, Glutes, Calves (60 min) and 60 min Arc Trainer
Monday: Back, Rear Delts, Abs (75 min) and 60 min Arc Trainer
Tuesday: Chest, Biceps, Abs (75 min) and taught PiYo Live
Wednesday: Shoulders, Delts, Triceps, Abs (90 min) and 60 min Arc Trainer*
Thursday: taught PiYo Live*
Friday: COMBAT 45 Kata
Saturday: REST
*I had to switch up my non-lift day because the gym was closed in observance of a Jewish holiday.

Buffalo Cheddar Egg Salad- Egg Fast

1 serving: 1/2 cup

Ingredients

- 6 eggs

- 1.5 tsp olive oil

- 2 Tbs Mayo

- 1.5 tsp lemon juice

- 1 tsp Dijon mustard

- 1 tsp Franks Hot Sauce (or any brand that has 

      ZERO CARBS)

-1 slice of full fat sharp cheddar cheese

- salt and pepper to taste

Directions

1. Place 6 eggs in a large pot and fill with tap water until eggs are submerged by at least 1". Place 1.5 tsp of olive oil in water and bring to boil. This is my little secret to peeling perfect eggs EVER TIME!!! Boil eggs for 8 min. Remove from heat and dump hot water out and run cold water over eggs. Peel eggs.

2. Use a single serving blender!! place 3 eggs and pulse 4-5 times. Place in mixing bowl. place remaining eggs in blender, pulse 4-5 times. Place in mixing bowl. Add mayo, lemon juice, dijon, to eggs. Mix with a fork (Don't mash it too much or you will lose the fluffiness of the eggs).

3. Scoop 1/2 cup of mixture onto a plate. Place slice of cheese on top. Zap in microwave for 30-45 sec. Sprinkle the hot sauce, salt and pepper (optional).

 Approx. Nutrition per Serving: 614 calories, 58 g fat,  1.5 g carbs, 23 g protein

25 To THRIVE

Recently, I have spent a lot of my personal reflection on the business opportunity I embarked on nearly two years ago. The life I was leading prior to becoming a Beachbody coach was endless to say void of passion and purpose.



I was barely living paycheck to pay check and was unable to "spoil" my daughter. I couldn't sand my job and was layer off right at h beginning of the holiday season. Had I NOT asked my best friend Marybeth what that "Shakeology stuff" was, I would likely still be living a passionless life!

In just two years, I have ben able to save enough money to purchase the property in which my house was built and haven't had to deny my daughter (unless I fly like it was something she truly did need).

More importantly though, I have watched as close friends have reached milestones in their weight loss journey. I have inspired over 100 people to make small changes towards happiness. IV even inspired others to take hold of their financial freedom!

The most amazing part? I have been able to do so with a full-time JOB (this is on my bucket list to turn in my retirement papers by my birthday in 2015), full-time mommy, and while training for my first NPC competition in November. Would you b shocked to learn that I have done all this with only working 1 hour per day?! Its true and the best part is that it is completely duplicable.

How?
The secret is in the POWER HOUR! My purpose as a business leader to inspire and teach others to succeed in becoming their own CEO. By SHARING my successes and my failures (the latter has a significantly higher percentage), I guide others to reaching their goals.

Beachbody coaches are really just very day people:

A MOM

A DAD

A FULL TIME EMPLOYEE

A CEO

A STAY AT HOME MOM

A WIFE

A HUSBAND

A SON

A DAUGHTER

A TEACHER

A STUDENT

A FITNESS INSTRUCTOR

A LAWYER

A SALESPERSON

A BUSINESS MAN

A WEIGHT LOSS SUCCESS STORY 

A WEIGHT LOSS STORY IN THE MAKING

The difference is the little something extra, PASSION to help others succeed.

25 to Thrive :
With the holiday coming up and of course New Year's Resolutions I am looking for members of the team who are interested in creating an income by learning the basics of coaching at an accelerated pace.   For 25 days I will teach you the basics of creating a business that will be kicked in to high gear by helping people achieve their New Year's Resolutions through the release of what is projected to be the largest selling at home workout ever created:  Max30.  But I can't do it alone.  Here's what you will learn in the 25 to Thrive:

• How to receive 25 % commission on all sales
• A simplified way to create a contact list that produces results
• How to personalize and utilize all my documents  (duplication at it's finest)
• Weekly one -on- one call to help you track your progress

<< COMPLETE this Application (space limited to 6 new people) >>

 

Whatever you goals maybe, we will achieve them TOGETHER! Space is very limited so complete the above application and we will get on a Getting Started Right Call within 24 hours!

Sausage, Spaghetti Squah and Egg Casserole

Serves 4

Recipe Ingredients:

1/4 lb Sausage links (I used hot but Chorizo or Sweet Italian would work too)
2 cups cooked spaghetti squash
1/2 cup cheddar cheese, shredded
1/2 cup salsa verde
4 large eggs
1/4 cup chopped cilantro to garnish (optional)

To cook your spaghetti squash, pierce all over and microwave on high for 20 minutes.  Let cool for 5 minutes then cut in half, remove seeds and scoop out flesh (carefully, it will still be HOT).

Meanwhile, cook your sausage in a medium saute pan. I have found after trial and error that cooking them whole is easier than cutting them and then cooking. Perhaps this is the beginner cook in me to not know to do this from the beginning :)  

Add the squash and salsa verde and cook for 7-8 minutes, or until the liquid has evaporated. Remove from the heat and stir in the cheese.

Spread the mixture into one large, or four smaller, greased oven-proof dishes.   Make small dents in the mixture for the eggs, and break one egg carefully into each depression.  Bake in a pre-heated 375 degree (F) oven for about 18 minutes (longer if you want your yolks firm).  Remove from the oven and garnish with chopped cilantro before serving.

You can also serve with optional sour cream, avocado and more salsa verde on the side.  SO GOOD!  Hope you guys like it!

Approximate nutrition information per serving:  284 calories, 21g fat, 5.5g net carbs, 17g protein

Measuring Your Weight Loss Journey

Being a Beachbody coach is an awesome job and I truly love helping other people!  It's funny because the same questions creep in all the time. So today I want to talk about weighing yourself!  People ask me all the time, how often should I weigh myself, when and where!  So I am going to give you my honest opinion and my own personal experience with my journey!  Hopefully this will help to shed some light on how I got through the struggle with my scale!

Have you ever been told by a weight loss expert to throw away your scale?  If you did weight watchers you were defined by the scale each week!  Every week you weighed in and it honestly didn't matter what you ate the week before as long as you lost weight.  So you could eat processed TV dinners and Diet Coke as long as you stayed within your points range and lost weight.  That's great for some but it's not creating a healthy lifestyle.  You are once again going to hit a plateau and not be able to lose weight because you are still put crap in your mouth.  You are just eating less food and are hungry because the TV dinner doesn't fill you up and you want more!  I know myself that when I am hungry I get crabby and that's no fun!  It's no fun not to be able to eat!  So anyways the SCALE should never define who you are and your progress.  There are so many factors that go into your weight loss.  The scale is a great tool to constantly monitor where you are but it is not the driving force of your efforts.

Weigh yourself once a week.  Did you hear ME>!>!>!  Once a week!  That's it!  The other times hide it!  Go by how you feel, how your clothes fit and your food journal to tell you if you are on track!
Pay attention to your weight trend over time.  If your weight spikes overnight, don't worry about it too much.  If your weight steadily climbs from week to week now that is a different story.  Your weight fluctuates not only on a daily basis, but even on a within day basis, sometimes by SEVERAL pounds!  I mean that, by 2-3 lbs!!!!  You weight fluctuates based on changes in body water, the contents of your digestive system, the levels of glycogen in your muscles (stored carbohydrates) and for females, that time of the month.
Like looking at the stock exchange market charts, the short-term peaks and valleys shouldn't alarm you.  People who invest wisely and hold almost always win the longer term compared to the people who panic during brief market fluctuations or jump on random tips.  It's the same with your body.  It's a positive trend over time that should interest you the most.

During the fat loss phase, body fat and body weight should be heading downward in a steady trend and lean body mass should be holding relatively stable or increasing slightly.

Regardless of your weighing frequency, consistency is vital!  So that means that every week when you weigh in do it at the same time of the day, on the same day of the week and with the same clothes or none at all.
So for me, I weigh myself every Friday morning, right after my morning workout and before I take a shower.  Then that's it, it's my official weigh in and I'm done!  I don't sweat the number on the scale I just keep a mental note and keep going. Let me just tell you that I wasn't always like that!  I used to get up every morning and weigh myself and then freak out if it wasn't the same in the evening or the next morning.  But it was starting to control me!  I have taught myself that the number doesn't define me and I am able to stay positive.

Instead of weighing yourself every day there are lots of ways to track your progress.

1.  Take your measurements- this is the first place you are going to see results.  Take your measurements on Day 1 and every 30 days for accurate progress.  So take your measurements around your chest, hips, thighs, each leg and each arm.  Record and store in your Beachbody profile page.

2.  Figure out your body fat percentage either with an online calculator or  calipers.

3.  Photos- In my challenge groups I have everyone take a day 1, 30, 60 and 90 day photos.  This is so important because everyone has a certain degree of distorted self-image in the way they see themselves in the mirror and in their own minds.  But there is something different about photographs.  The photos don't lie!
Sometimes seeing a picture of yourself is a pivotal event that triggers a turn around in your lifestyle.  I know that YOU don't want to take those pictures but they are so important.  You can do what I did and lock them away in a file on your computer and hide them until you one day have the results that you would like and can pull them out and compare.  Also, since we look at ourselves each day it's hard to see progress sometimes!  The pics put it all in perspective and help you to see the differences in your body. 

 So in closing remember that you are more than the number on the scale.  Your worth is not defined by the size of your pants and the 110lbs on the scale.  Your worth is defined by the food you put in your mouth, the hard work that you are doing in your workouts and the people around you that you inspire each and every day to lead healthy fulfilling lives!  Never make a scale be the reason you give up on yourself, that's just a lame excuse to go back to your old ways.  And those old ways didn't get you where you want to be anyways!!!

NPC Bikini Comp 5 weeks out

I cannot believe that in 5 weeks I will be tanned, glammed and strutting myself up at the Jay Cutler Classic! The past couple weeks have certainly tested my dedication, motivation and belief in myself.

I am still living the Kato lifestyle and this weeks has certainly bee a struggle. As I sit here I am suffering from the Keto flu! Gee thanks for this, because training and nutrition aren't stressful enough! Don't worry I am getting plenty of electrolytes and listening to my body.

Ok so enough bitching cause no one wants to read about that!

MY SUIT CAME IN!!



I seriously jumped up and down when I received the FedEx package. It is a bit big in the bottom, never thought I would say that! But luckily I know an awesome seamstress (thanks gg) who is wiling to help me in that department! Since I don't know EXACTLY what my measurements are going to be until closer to stage time, we are holding off making alterations until a week out.


MY SHOES CAME IN!!

Yup, pretty much stripper heels! Luckily I am used t walking in 5" stilettos but I still have A LOT of practice! As I watch YouTube videos I realize that my cheeks are gonna be sore as hell after the this is all over! I mean I'll be standing at the HIPPODROME with barely anything covering my lady parts (which will already have gone under immense violation, see below), slick from a spray tan and makeup caked on since it has to be done early in the am. On top of that I have to freaking SMILE the entire time!

GETTING MY DUCKS IN A ROW

So here is my running checklist

• Register with NPC- DONE
• Register for event- DONE
• Deposit for tanning- DONE
• Deposit for makeup- DONE
• Appointment for waxing- DONE

The insanity of all you have to do to be prepared for a day in your life. I can only assume that getting married is the only other single day event that take more preparation. I have NEVER had a spray tan before but I learned that I'll basically be stark asked with other ladies getting liquid prayer all over. I then will be standing in front of fan to dry, again naked with other people. That's not what I'm worried about, though. Tanning happens the night before. I then have to sleep in loose dark clothing as to not ruin the tan or my sheets.  The preparation of my skin for this "procedure" is ridiculous!!! Waxing, buffing, moisturizing days prior, then NOTHING... No deodorant (as my skin will turn green), no shower after tan has been applied, and I have to remain naked under my clothing until I put my suit on.

Training

This is where most of my stress has evolved from as of late. So I joined the Jewish Community Center, primarily because it is close and has programs for my daughter (yellow swim team). The facility is AMAZING, the staff is encouraging and knowledgeable, and for part there are no muscle heads getting in my way. However, if you are not aware, Sept-Oct is a busy holiday time in the Jewish culture so for several weeks in a row the gym is CLOSED!!! So I decided I would "date" other gyms each week so I can get my lift in. This has not been a pleasant experience as I'm used to my equipment and quite frankly the other gyms are just not up to par.

I have increased my cardio this week to 6x for 60 min. Most speed interval. I'm averaging between 5-6 miles per run which I'm pretty stoked about considering I hate the hamster wheel. My secret.... reading. I have my Nook and read personal development while I run. The first couple of times it took some getting used to but now I have NO problem and it makes an hour go by in a FLASH!

Here's this past week's schedule
Sunday- Legs, Flutes, Calves, 60 min cardio
Monday- Back, rear deltas, abs, 60 min cardio
Tuesday- Chest, bicep, calves, 60 min Piyo
Wednesday- 60 min Cardio
Thursday- Shoulders, Triceps, Abs, 60 min PiYo
Friday- 60 min Cardio, 60 min Plyometric (P90X)