Tag Archives: workout plan

Beachbody On-Demand: It’s Here!

Beachbody On-Demand Me
How many times have you heard someone talking about a new workout program or seen an infomercial for one? Heck, if you’ve been following my blog for awhile, I’ve mentioned enough programs to make your head spin.

When deciding to commit to at-home fitness, there is definitely pressure. How do you know which program to choose? Will you like it? What happens if you hate it?

One of the reasons why I recommend Beachbody products and I ended up becoming a coach is because I BELIEVE in their products. I’m a walking testimony that they work. I lost over 100 pounds using their products and there is no doubt in my mind, you WILL get results if you commit to whatever program you choose.

(Note the last 8 words of that sentence. As a matter of fact, go back and reread it. They’re very important.)

The other thing I love about them? They offer a money back guarantee on all of their products …even Shakeology! You can use the entire bag and decide you don’t like and they will refund your money as long as it’s within 30 days.

Who does that?!

Since I have completed so many programs I understand why people have a hard time deciding which one to choose. There are A LOT of them. In all honesty it also doesn’t help that there are so many coaches out there and they’re all hyping up the newest program to hit the market. I get it, it’s new, there’s excitement about it, but that doesn’t mean it’s for everyone. Ya know? From P90X to PiYo, there truly is something for everyone and of every fitness level… but which one is right for YOU?

Well, if you decide to purchase a program, I recommend you find a coach that knows the programs and can guide in choosing the one that’s right for you. They should ask you questions about your goals, fitness level and then give you some options to check out. If they only talk about how much they love the program, how awesome everyone says it is, that’s it’s the newest thing and they don’t ask you questions, chances are your best interest in not what they’re focused on and you might want to find someone else to help you.

Now, if you get bored easily, still aren’t convince that a specific program is for you or if you just enjoy variety, I’d like to introduce you to the brand new Beachbody On-Demand!

On Demand 2

 It’s a new feature that Beachbody is offering within The Team Beachbody Club membership and it’s truly the most valuable tool I could share with you at the moment.

I had the opportunity to be apart of the test group for this new feature and I absolutely LOVED it!

With this Premium Team Beachbody Club membership, you’ll automatically have access to unlimited streaming of hundreds of workouts from Beachbody’s collection of fitness programs as well as the Nutrition Guides,  personalized meal plans, support videos from REAL celebrity trainers, a 10% discount on ALL Team Beachbody products (including Shakeology) and most important, a FREE coach, like myself!

So what programs do you have access to with this Team Beachbody Club Membership? Allow me to tell you…

On Demand

Beachbody On-Demand: Programs Available At Launch

  • P90X & P90X Deluxe
  • P90X2 & P90X2 Deluxe
  • P90X3 & P90X3 Deluxe
  • P90X ONE on ONE Volume 1
  • 10 Minute Trainer
  • INSANITY & INSANITY Deluxe
  • INSANITY: THE ASYLUM Volume 1
  • TurboFire
  • Brazil Butt Lift & Brazil Butt Lift Deluxe
  • ChaLEAN Extreme
  • Hip Hop Abs

Beachbody On-Demand: Your Purchased Programs

Later this March, there will be another big perk added to Beachbody On-Demand. If you’re a paid Team Beachbody Club member and you purchase select DVD programs that are not in the Member Library, you’ll be able to exclusively stream those programs as well. Just look for “Purchased Programs” in Beachbody On-Demand.

That means if you travel a lot, you no longer have to worry about packing your DVD’s with you! You’ll have them at your finger tips from any device that supports internet access. You’ll be able to access these workouts from your smartphone, tablet, laptop, PS3, XBox 360, PS4, XBox One, Smart TV, Chromecast or Apple TV! How awesome is that?!

(Update 3/12/15: After receiving a message from someone having issues getting it to work on their PS3, I found that despite having Flash, the site works but the video does not load on the PS3 & XBox 360 game systems. It did work on my PS4 and I spoke with someone who uses it on their Xbox One and helped a customer use it on their Smart TV. I am looking into this more to see why this is happening and I will update again when I have more info.)

The first set of programs that will be available for streaming later in March as part of the Purchased Program section are FOCUS T25 (which is on sale this month), 21 Day Fix and 21 Day Fix EXTREME. This library of available Purchased Programs to be streamed will be growing over the next few months, too.

Beachbody On-Demand: Try Before You Buy

Another huge benefit of becoming a Premium Team Beachbody Club member? Exclusive access to try workouts from many of the newest programs along with some other noteworthy programs. Just look for “New and Noteworthy” in Beachbody On Demand.

This section will allow you to preview select single workouts of some of Beachbody’s newest and best-selling programs. In other words, now for the first time, you will be able to get a sneak preview of the program and try before you buy with one full length workout from the program.

Here are the programs you will have exclusive access to starting in March 2015:

  • 21 Day Fix – Total Body Cardio Fix
  • 21 Day Fix EXTREME – PiYo Fix Extreme
  • PiYo – Sweat
  • FOCUS T25 – Alpha Cardio
  • INSANITY MAX:30 – Sweat Intervals
  • P90 – Sculpt A
  • Body Beast – Build: Chest/Tris

As you can see, Beachbody On Demand can help many people in different ways. From those who need variety or can’t decide which program or trainer they will like best, to those who travel often, there are benefits for everyone.

How Much Does Beachbody On-Demand Cost?

The Beachbody On-Demand digital program will only cost you the price of a Team Beachbody Club membership, which is a risk-free cost of $2.99 a week, billed $38.87 quarterly (that’s less than $40 for 3 months). And you can cancel any time in the first 30 days for a full refund.

As I mentioned above, with Team Beachbody Club Membership you also gain access to nutrition information and guidance, personalized meal plans, support videos from REAL celebrity trainers, a 10% discount on ALL Team Beachbody products (including Shakeology) and most important, a FREE coach, like myself!

March Promo:

If you purchase a bag of Shakeology, you can get 3 months of Beachbody On-Demand for only $10! If you’d like to take advantage of this offer, simply contact me so we can discuss you goals and figure out which program you should try first!

If you are unsure about Club Membership and do not already have a FREE Team Beachbody account, contact me and you can make one and I’ll be assigned as your coach!

So what do you think of this new feature? Is it something you think you could benefit from?

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The Big Game Workout Challenge

Big-Game-Healthy Tips.jpg
Are you ready for some FOOTBALL!?

While my favorite team is not in it to win this year, I will be watching the game along with millions of other people.

Big Game parties are known for chips, dips, wings, pizza and other fried finger foods. Let’s not forget the beer and the fact that we are all just sitting around while enjoying all of these high calorie goodies.

Today I thought I would share some healthier food options that you could serve or bring for the party, as well as some tips and “The Big Game Workout Challenge” which could be a fun way to burn off some of the treats and get you off the couch!

Game Plan:
1. Don’t arrive for kick-off with an empty stomach. Make sure you eat a light meal with lean protein before game time. This would actually be a good time to drink your Shakeology, specially since you could take it on the go with you. Doing his will help curb junk food cravings because you won’t be starving.

2. Don’t sit within arms reach of the snack table or the buffet set up. When you arrive you’ll want to take a look at what your choices are so you can form a mental plan, but you don’t want to sit where it can tempt you. Doing that could end with you mindlessly reaching out and stuffing chip after chip into your face.  No good!

3. Be involved in the game! Make sure you actually watch the game and the commercials! (we all know they tend to the best part when your team isn’t in it). Talk to your friends, cheer, talk smack about the other team…whatever it’ll take in order to move your focus away from the food.

4. As I stated in number 1, there will be beer as well as other drinks. You’ll need to have a plan for how many you’re going to drink before you start. (21 Day Fix people, you can swap a yellow here but it’s not for a 6 pack!) If you plan on having multiple drinks, make sure you drink a bottle of water between each one. It will help to keep you hydrated, reduce your risk of a hangover and it can help to keep you from going over the predetermined number of drinks you’ve set.

5. Participate in “The Big Game Workout Challenge” that I have below! It’ll get people up and moving, which means less time for snacking. It can also be a good way to get people laughing and joking. Parties are about having fun right?!

The Big Game Workout Challenge

*This is not meant to be a full workout. It’s just designed to get you moving and burn a few calories while enjoying the game.

 

Healthy Snack Options:

1. Buffalo Wings: They are a staple item when it come to football. We all love them but they aren’t exactly the healthiest things around. Check out these healthier versions:

2. Dips: This best friend to the chip is typically filled with sour cream, mayo or both mixed together. Not exactly friendly to your waist but oh so easy to go overboard with. Here are some healthier recipes that use greek yogurt as a healthy swap:

Don’t forget homemade salsa, guacamole and hummus are quick and easy to make and allow you to flavor things to your liking. Be sure to offer fresh veggies as a dipping option in addition to chips.

3. Food: Pizza, sandwiches and chili all tend to be popular at Big Game parties. The first two are easy to hold and eat and chili is just warm, comforting and allows the guys to show just much hot sauce they put in their food without crying, right?! I’m a huge fan of chili and if you need a recipe, I highly recommend this one which I posted a few weeks ago – Turkey Chili.

Here are some ideas for making these items a little bit healthier:

  • Opt for whole-wheat or whole-grain crust pizza. (Many pizzerias offer these now, so if you’re ordering be sure to ask.)
  • Have some veggie topped pizza options for your guests or a Margherita style pizza, which is usually topped with fresh mozzarella (less greasy) and basil. Not everyone wants greasy pepperoni, sausage or supreme!
  • Opt for whole-wheat or whole-grain for your hero or hoagies (depending on where you are from) too! Many people think wraps are healthier but that isn’t always the case. Some wraps pack a bigger calorie punch than bread and can have less nutrients. If preparing them yourself, check your labels!
  • Consider a vegetarian option. Roasted veggie wraps are really delicious. (Just be sure to ask wherever you order from to go easy on the oil.)
  • When ordering wraps or sandwiches, make sure the condiments are on the side. This will reduce calories and leave things up to your guests.

4. Think outside of the box: Many of you eat healthy on a daily basis. There is no reason why that needs to be tossed out of the window because of a game. Think of the foods you typically opt for and use them:

  • Instead of potato skins loaded with cheese, use sweet potato and top them with nitrate-free turkey bacon and a dollop of greek yogurt.
  • Make your own baked tortillas to go with your dips.
  • Serve fresh fruit with a simple fruit dip: Mix together 1 cup of vanilla greek yogurt, 1/3 cup creamy natural peanut butter and 1 Tbsp honey. Store in the fridge in an air tight container until ready to serve.

Do you have any healthy swaps or recipes that you plan on serving this weekend? I’d love to hear about them!

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Sexy Warrior Arms Workout

sexy warrior arms workoutLast week we focused on your booty and the week before we did some ab work, so I thought this week we should show some love to our arms.

Everyone loves sexy arms and I don’t just mean on guys. Muscle tone is sexy on women too…especially when they wear tank tops, strapless dresses and bathing suits. That may sound a little shallow, but we all care about how we look as well as being healthy. I prefer to call that honesty.

Speaking of honesty, we are already halfway through January, which means our time for hiding behind bulky sweaters is almost over. Tank top season is going to be here before we know it and there is no better time to start working on your summer body than during the winter.

In this 15 minute workout, Tony Horton will take us through 8-10 reps of 7 moves to help strengthen and define our arms.

Don’t be intimidated by lifting weights or that Tony can be a little advanced. It doesn’t take a lot of weight to get started. Grab some 5’s & 10’s and see how they feel! Everyone has to start somewhere, just grab some weight and give it a shot.

Who’s ready to try this sexy warrior arms workout?! 

 

 

 Workout Moves:

0:21 Hammer Curl Press
2:21 Pterodactyl Kickbacks
4:25 Band Pulldowns
6:21 Alt Delt Raise Tricep Push-up
8:57 In and Out Curls
10:56 Temp Skull Crushers
12:58 Alt Bicep Curl

I highly recommend doing a quick warm-up and cool-down before doing these. Arm circles, arm swings, light to no weight bicep curls and some over head shoulder stretches are all great ways to get the blood flowing. Your muscles will thank you…trust me!

If you haven’t started on your resolution to get healthy this year or if you started and feel off the wagon, this is the time to recommit. You CAN do this…you just need to focus, believe and build a support system around yourself.

Need some accountability with your workouts? Let’s connect on Facebook and discuss your goals! 

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21 Day Fix …Final Results

21 Day FixWow…I’m a slacker! I finished 21 Day Fix almost 2 weeks ago and I haven’t posted about it. Without further delay, here are my thoughts and final results for the 21 Day Fix.

Week three was a lot of fun but I’m not going to lie, it left me very tired. I opted to ramp things up by following the doubles schedule that came with the program. Each morning I did my secondary workout and then at night, I did the regular scheduled workout with Mike. Doing doubles definitely kicked my metabolism into overdrive and in all honesty, I think I should have upped my carb intake to fuel myself better through them. I followed the recommendation in the book that you can have extra green containers if you are still hungry, but I think my body needed that carb. That could be the carb junkie in me speaking, but I didn’t want to go against the “rules” since this was my first time doing the program. Doing doubles was rough on the shoulders but my core strength definitely improved that week. I recommend the doubles option in the third week. Just make sure you watch your form! Fatigue can cause injury if you don’t watch your alignment and no one wants to get injured.

My final weigh-in showed that I was down 1 pound for the week, .5 inches in my waist and .5 inches in my hips. I’m also up .5 inches of muscle in each thigh.

Overall for this program, I lost the most weight the week prior to the official start date, while becoming familiar with the containers. Including that week, I lost a total of 6lbs. I didn’t have measurements for that week prior, so my inches lost are 6 total for the course of the 3 weeks. I can see a clear difference in my waist, booty and I developed some nice shoulder tone (which I expected since she hammers them daily). My core feels a lot tighter thanks to doing Pilates multiple times during doubles week and my cravings and energy are both in much better places.

This program is definitely a game changer for your nutrition! My diet was pretty clean but my portions were all off. My carb intake was way too high and my protein portions were way too small. I also indulged in way too much avocado! Even healthy foods can cause weight gain if you eat too much of them…sigh. 21 Day Fix is an awesome way to dial in your eating habits, learn what healthy portion sizes are and start a new habit of working out daily. It’s a program I will definitely do again and those containers will be moving forward with me as Mike and I take on Body Beast for the next 90 Days!

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I Selected a Workout, Now What?

now whatGetting excited about starting a new workout program is natural. You hear about a new program a friend is starting, see someones results or can’t sleep at night, catch an infomercial and decide “I’m going to that!”. These are common beginnings for many people who decide to start a new workout program, but what happens when your program arrives, it’s time to show up for that workout class or day 1 of training rolls around? 

This is a list of workout tips that have worked not only for myself, but for the people I’ve helped to get started on their fitness journeys:

NUTRITION IS KEY: All of the exercise in the world cannot undo a bad diet. If you purchased a new workout program that comes with a nutrition, like the ones I follow, make sure you read, understand and follow the eating plan. If you are beginning a program that doesn’t come with a nutrition guide, become familiar with Clean Eating. You’re only cheating yourself if you don’t make your nutrition a priority.

FOLLOW THE PROGRAM AS LAID OUT: If you purchased a complete program, chances are it came with a workout calendar. This calendar is your friend and has been laid out to get your maximum results. It’s common to not feel like doing a specific workout on a specific day, but don’t go off program and pick a workout to suit your mood. Doing this works against your goals and doesn’t help you to break out of your comfort zone and form new habits. These programs will give you results if you follow them as laid out.

MAKE YOUR WORKOUTS A PRIORITY: Treat your workouts as if they were an appointment. Block out time in your schedule and show up everyday. You wouldn’t dream of laying on the couch and watching TV if you had a doctors appointment, would you? Don’t treat your workouts as an option…you have to work for the results. You’ll also feel better and have more energy once you complete them. The sense of accomplishment that comes from doing a daily workout is a powerful and will carry over into other daily tasks you do.

FIND YOUR WHY: Your reason for ordering, deciding to start or committing to a workout program is important. You should write down the top 3 reasons why you decided to start. After you write them down, put them somewhere visible…on the fridge, the snack cabinet, next to your computer or on the bathroom mirror…put them in a place where you will see them multiple times a day so they act as a reminder. Changing the way you think plays a big role in fitness success.

TRACK YOUR TRANSFORMATION: Taking “before” photos as well as measurements are super important. As a society we put way too much stock into the number on the scale. That number doesn’t tell the whole story of what’s going on during your transformation. There may be a week were the scale stays the same but you lose inches in your waist, hips and thighs because you are building lean muscle. If you don’t have that extra way of tracking, you may get frustrated and give up all because the scale showed you a big old zero, meanwhile your body did change and you didn’t know it because you didn’t take 5 minutes to measure. As for photos, I know the before may be embarrassing, but they are only for your reference and looking at the “before” and “after” side by side can be truly eye opening.

GET SUPPORT: Surrounding yourself with supportive people is very important when you take on a lifestyle change. Negativity is all around us and we have enough self doubt in the beginning, we don’t need outside voices telling us that we can’t do something because they are afraid to. People who begin a new program with me as their coach are always placed in an accountability group with people who are just starting out so they can motivate each other, ask questions and see that they are not alone in their ups and downs. Being around like-minded, positive people is a key component to successfully completely a fitness program.

 Follow these tips to start your journey off on the right foot. There will be ups and downs, challenges and road blocks, but if you stay focused on your “why” and have a good support team around you, the sky is the limit and you will amaze yourself at what you can accomplish when you truly set your mind on a goal.

If you’ve been wanting to start a new fitness routine but have been unsure as to where to start or need support, please feel free to contact me. I would love to hear what your goals are and help you get started.

Do you have a tried and true tip to share with beginners? If so share it below!

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21 Day Fix – Week 2 Complete!

Talk about a fast moving program…wow! I honestly can’t believe I am in my last week of the 21 Day Fix already.

Coming off of week one, I felt ready when we entered week two. A lot of the guess work was taken out and I figured out how to space my meals and what snacks worked best for me. I used my meal calendar from week one as a guide, set up my menu for week two and prepped as much stuff as I could. There were a few days where I needed to change things up, but I felt confident in doing that since I had a week under my belt already…because one week of doing this makes me a pro, of course.

During week 1, while doing Cardio Fix, I noticed the blackboard in the background of workouts that has a motivational quote on it. The quote matched what Autumn was saying to keep us motivated and I thought that was cool. As I entered week 2, I became aware of this board in all of the workouts and how the quote changed in each one. I thought this was a very cool and subtle detail…not to be outdone of course by the Shakeology bar and t-shirts everywhere..haha! (But seriously Shakeology is good stuff…don’t sleep on it!)

21 Day Fix Still

1 Day at a Time, 1 Pound at a Time

I ran into a few challenges during week 2, but it was nothing awful. Friday I had my sons end of year party at school, which of course was right smack in the middle of lunch time. That day I opted to workout before having breakfast, which is something I am not usually a fan of. I actually loathe it, but I wasn’t starving and I knew it made sense to have a later breakfast so I wouldn’t be hangry while helping with his class. Thankfully I also thought ahead and blended up some Shakeology to pour it into my shaker cup before heading over to the school. The class mom provided Wendy’s for all of the kids and of course she ordered extra and when the kids didn’t want anymore, she offered it to us. I have only had fast food like that a handful of time in the past few years, which is something I am very proud of. However, if I was hangry I don’t know if I would be able to resist a cheeseburger…this is why planning is so important!

My second challenge was also on Friday. I was invited to a Paint & Sip party (more on that in my next post) so I wasn’t 100% sure as to which containers to keep free to use there. The good thing was the hostess is in my accountability group, so I knew there would be something I could eat…score! The other  issue I faced for this event was whether or not I wanted to give up one of my yellow containers for a beer. I ended up only having a sip of a cocktail that was served and I’m not counting a sip as an entire yellow.

Overall I felt great in week two. The workouts seemed to go smoother, I felt stronger and planning my meals was second nature. I also had my husband on board 100% which was nice, because he was a little resistant to the containers in week one.

My numbers aren’t jaw dropping at all, but that doesn’t bother me because I feel amazing and I’ve managed to get my nutrition under control, which is why I’m doing the program. I lost 1 pound and my measurements all stayed the same. My  husband on the other hand, lost 2 pounds and a total of 7 inches and the ladies in my accountability group are all kicking ass and taking names, which makes me happy!

For week 3 I’ve opted to follow the doubles schedule along with one of my accountability partners. I haven’t decided if I’ll do the 3 Day Quick or not, I think that will be a last minute decision for me.

Have you done the 3 Day Quick Fix? I would love to know if you think it is worth adding or if I should save it for another time.

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{ 21 Day Fix } Week 1 Review

Last week I began the 21 Day Fix and I’m loving it! What makes this experience even better are the people who decided to join me in a Challenge /Accountability Group. Over the years I learned that accountability partners are essential to success, so organizing one and watching people succeed is just full of awesomesauce!

The aspect of the 21 Day Fix that intrigued me the most was the color-coded,  portion-control container system that it uses. I have really cleaned up my diet over the past 5 years but portion-control can still be an issue for me and believe it or not, you can overeat healthy foods. Crazy, right?!

Here is some basic information on the program for those of you who have never heard of it or are not sure about the details:

21 Day Fix

What is 21 Day Fix?
• A 21-day program of simple portion control and 30-minute workouts that anyone can do (there is an exercise modifier for every workout)
• Simple, fast weight loss—no weighing food or counting calories, carbs, or points
• You can potentially lose up to 15 pounds in 21 days

What makes 21 Day Fix unique?
• Portion-control containers take all the guesswork out of losing weight
• It’s the simplest way to control how much you eat
• 30-minute workouts that anyone can do and fit into everyone’s busy life

Who is the target audience?
Men and women who:
• Want to lose weight
• Don’t want to make long time commitments
• Have tried and failed at complicated diet plans
• Don’t want an extreme fitness program
• Are new to fitness, dieting, and weight loss
• Don’t like “off-limits” diet plans or deprivation

How does it work?
• The Eating Plan shows you how to use the portion-control containers
• Simply put your choice of food in the color-coded container—if it fits, you can eat it!
• Do one 30-minute workout per day according to the Fitness Guide
• Follow the simple plan, and you can lose up to 15 pounds in 21 days

One of the unique features of this program is that it involves no counting of any kind. Outside of a quick math equation to figure out your calorie level, you don’t have to worry about numbers…well…just how many of each colored container you are allowed to have daily. That means you will not need to worry about weighing your food, fat content, carbohydrate counts or calorie amount in the foods you consume during the plan.

Each color-coded container is used to measure a specific type of food. You can eat as much of that food as you can fit into that container and the amount of containers you are allowed for each color depends on that one, simple math equation that you use to calculate your calorie level. The container colors and their specific use are as follows:

  • Green—Vegetables
  • Purple—Fruit
  • Red—Protein
  • Yellow—Carbohydrates
  • Blue—Healthy Fats and Cheese
  • Orange (2)—Seeds and Oils
  • Shakeology Shaker Cup—Drinks

In my opinion, the most important part of this nutrition program is being prepared. Meal Planning is key with the 21 Day Fix and I think Meal Prepping helps a lot, too. To keep my Challenge Group on track, I designed a meal planner, grocery list and color-coded cut out visual to help them plan their week with ease.

21 Day Fix Custom Tools

Another great tool are these colored sandwich bags that I found at Target. The come four colors to a box (Red, Yellow, Blue and Green) and are perfect for meal prepping. All you do is measure your food in the container and then put it into the colored bag to match. I do this with frozen veggies that I use in my omelets, rice and protein items so I have plenty of grab and go/grab and cook items on hand through out the week. I wish they had a Purple bag for my fruits, but I just use a clear sandwich bag for those. Another useful bag size to have are the snack size ones. These are perfect for storing nuts, seeds, flax and other items that go in the Orange container.

21 Day Fix Colored Bags

The Workouts:

Included with this program is a 30-minute workout for each day of the week and the only additional items you need are dumbells or resistance bands and a yoga mat. If you order the program through a Beachbody Coach you also receive a Bonus Workout called Plyo Fix. The workouts are all challenging but nothing crazy like Insanity. There is a moderator in every workout, so you can either follow her if you are new to fitness or you always have the option of following the group for as long as you can and then switching to the modified move if you begin to get tired. I love this because it offers lots of room for growth and lets face it, not every workout is our best. Sometimes you are tired and not really into it, so while you need to give it your all during every workout, sometimes all you can give is the modified version and that’s okay…cause you’re moving and not just sitting on the couch watching TV and shoving chips into your mouth.

Total Body Cardio Fix
The Total Body Cardio Fix is a fast paced cardio workout that can be done with your own body weight or can also be done with weights and/or resistance bands to up the intensity. The 30 minutes include two exercises done for four rounds. There is a short 20 second rest period in between each round for recovery. The purpose of the Total Body Cardio Fix is to give you a whole body cardio workout while toning every muscle from head to toe.

Upper Fix
The Upper Fix works the upper body, including arms, chest, shoulders and abs. You can use weights and resistance bands with this workout as well or you can simply use your own body weight. There are five exercises that will be done for two rounds with a 20 second rest period in between. You can expect to do push-ups, scissor twists, planks and presses, among others.

Lower Fix
This workout focuses on the lower body, with a special focus on most women’s problem areas, the legs and buttocks. Once again, you will be doing two rounds of exercises with a rest period in between that is 20 seconds long. Everything from your calves to your buttocks will be sore after completing this 30 minute workout.

Pilates Fix
The Pilates Fix focuses mostly on floor exercises that include basic Pilates moves to strengthen your core, elongate your muscles and firm up your lower body.

Cardio Fix
The Cardio Fix is a workout based on High Intensity Interval Training (HIIT) similar to Shaun T’s workouts in the Insanity and Focus T25 programs. It involves minute long bursts of very intense exercise with 20 second rest periods in between for recovery. Explosive, plyometrics moves such as skater jumps and box jumps are mixed with classics such as jumping jacks and push-ups to give you a sweat inducing, calorie torching workout for the entire 31 minute length of the DVD.

Yoga Fix
Although the Yoga Fix seems less intense than the others, it is by no means an easy workout. It involves plenty of stretching to help recover from the week of more grueling activity, and is to be done on the seventh day of the week in addition to one of the other videos.

Dirty 30
In addition to the six workouts already included with the 21 Day Fix Program, you will also receive the Dirty 30 Workout to add to your fitness routine as a bonus gift. The Dirty 30 is similar to a CrossFit workout, and includes a variety of exercises that will be repeated for four rounds in order to help you carve out a leaner, stronger, more defined physique.

Bonus Workout: Plyo Fix
The Plyo Fix workout is a bonus. It does not come with the program unless it is purchased through Team Beachbody and can be done in addition to any of the daily workout videos on the 21 Day Fix workout schedule. It is filled with plyometric exercises that help improve overall strength and stamina.

As you can see there is a lot of tools included with this program. The information given in this post is based on the Essential Pack. There is also the Challenge Pack which includes all of the above plus Shakeology at a discounted price and 30 Days of Club Membership for FREE (this gives you access to recipes and meal planning tools). The final option is the Ultimate Pack which comes with everything included in the Essential 21 Day Fix Pack, plus an insulated bag to store your food while on the go, two additional workouts, a large “on-the-go” container and a resistance band. The two additional workouts are Flat Abs Fix and Barre Legs. They can be done in addition to the other workout videos already included with the program in order to turn up the intensity throughout the week or as a change of pace.

So far I’m really enjoying this program and the results from week 1. When I weighed in I didn’t have any change in my weight, however I did lose 2 inches in my waist, 1.5 inches in my hips and .5 inches in each thigh! This is why it’s so  important to take your measurements when you begin a new program. The scale does not and will not ever tell you the full story. I would hate to see someone step on the scale, not lose any weight and begin to beat themselves up or worse, quit over that. If you are following the program as laid out, sometimes you just have to trust the process and allow your body time to adjust. Measurements help to give a good insight as to what’s going on and are very important. If you don’t have a change in either weight or measurements, you may want to speak to your coach and tweak a few things to better suite your needs.

If you have done the 21 Day Fix, I would love to hear about your results. If you are interested in the program and would like more information, please feel free to contact me.

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#PlankWithNikki Challenge

It’s the time again…

Time for me to challenge you with 30 days of something to make your body a little stronger!

Since I’ve had a good response to plank challenges in the past, I figured why not kick off the beginning of spring with one. For the next 30 days, I challenge you to follow the graphic below and do a plank-a-day, with the goal of being able to hold a 5 minute plank by day 30.

#PlankWithNikki Challenge

As you can see, I am not asking for much time per day. You can squeeze this into your day very easily, especially since most of the month only requires 2 minutes or less of your time. That doesn’t sound too bad right?

I will be posting a daily accountability post over on the Facebook Page and I invite you to check-in daily. Accountability is so important to staying on track. Plus, you just might inspire someone else to get their plank done, by posting about yours!

Use the hashtag #PlankWithNikki, especially when posting on Instagram. I love being inspired by others and would love to see what you are up to!

Questions or concerns about how to hold a proper plank pose? Check out this post from the archives or post a message to me over on the Facebook Page.

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Sneak Peak: Brett Hoebel’s 20-Minute Body Workout

Brett Hoebel 20-Minute Body Demo

Back in January, I had the opportunity to head into NYC during the Polar Vortex, to workout with Brett Hoebel, again. For those of you who remember, Brett took my FlyWheel virginity last June, so I jumped at the chance to meet him again and learn more about his new 20-Minute Body workout.

As I entered the hotel gym where the demo was taking place, I received the warmest welcome from Brett and I was shocked that he remembered me from FitblogNYC as well as FlyWheel. I may have internally fangirled for a moment, but I kept my composure and happily engaged in some fitness talk with him and the other bloggers who were there for the small session. I was surprised by how intimate the class was. I was expecting a large group, but it was only myself, two other bloggers, Brett and his fitness model doing the workout (who was such a sweet person. I truly enjoyed chatting with her after class). In all honesty that made me a bit nervous because I couldn’t hide in the back like I normally do during group fitness events….I really need to get over this phobia!

During the first few minutes of the session, Brett went over the basics of this 20-minute program and explained what we would be doing. His passion for fitness and the Brazilian art of Capoeira, which is a form of self defense based on martial arts, acrobatics, and dance, really shined through here and I found myself getting excited and nervous to give this a try. One of the things I loved about my prior class with Brett, was his selection of music and he didn’t disappoint for this workout either…the electronic dance music was playing and you could feel your energy begin to flow listening to it.

To get the blood pumping on this frigid NYC day, Brett started us off with a cardio series full of crosses, upper cuts, jab, sidekicks and some fancy footwork, which my two left feet didn’t handle too well. At the end of the cardio warm-up, Brett enthusiastically pumped us up and then bumped up the intensity for the next round. The circuit he did with us was called the “4×4” and consisted of four sets of 1 minute long, explosive isometric moves, featuring low runner’s lunge-squat combos, crossover walking planks, jump squats and of course abs. Brett increased the difficulty each round by slightly tweaking each move and added a “shake ‘n bake” shimmy with a kick, to the ab roll-ups and a mountain climber variation to the plank holds.

Don’t be fooled by the 20-minute aspect of this program….it will kick your ass, quite literally…my booty was killing me after this routine, but in a good way! The best part? All you need is 20 minutes a day, a 4 foot-by-4 foot space and your own body-weight to complete these moves.

As you know, I’ve been a big fan of these shorter workouts! They are perfect for busy mom’s, like myself and after doing programs like Focus T25 and P90X3, I can’t wait to try the full 20-Minute Body program….saving those 5-10 minutes could mean the difference between blowing drying my hair or tossing it into a pony tail before running errands!

Here is a sample of what we did (note: You may recognize Rachel from Insanity in this demo!):

You can also catch the “Fit Minute” segment, that Brett did on CBS’ The Couch, the day after I did the demo with him, by clicking HERE.

20-Minute Body is expected to be released Spring 2014 and will feature different levels of workouts depending on where you are in your fitness journey, a journal to track your progress and of course a nutrition guide.

If you are interested in learning more, why not join Brett’s 20-Minute Body Challenge? Click the graphic below to sign-up today!

20 Minute Body march2014

 

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It’s Beginning To Look A Lot Like A #12DaysOfFitness Challenge

It’s the most wonderful time of the year for many of us…although it can also be a stress filled and indulgent time.

If you are anything like me, the tree is up, you’ve been busy shopping and cookies & holiday treats have been baking! I LOVE Christmas cookies and I especially love making them with the help of my children. The excitement, giggles and smells of cookies in the oven are what makes Christmas such a happy time to me. Despite my love of this activity, it can be a dangerous one if you eat too many cookies, grab too much fast food because you were out late shopping, or consider a Venti Peppermint Mocha Latte to be lunch, while picking up forgotten presents at the mall.

Team those things up with holiday parties, cookie swaps and family gatherings and you have the perfect storm for a caloric overload, which can result in buttons popping, lack of energy when you crash from your sugar rush and don’t forget the dreaded muffin top!

Staying active this time of year is important for our minds as well as our waistlines. Everyone needs a little time for themselves where they can unplug, clear their minds and work out a little aggression.

With this in mind, I decided it would be fun to run a #12DaysOfFitness Challenge over on the Facebook Page! The graphic below has the list of moves, as well as how many reps should be done each day. The challenge will work as a progression each day, so you will complete the activity of the day PLUS all of the prior ones…just like the Twelve Days of Christmas song. Kinda fun, right?

#12DaysofFitness

These activities shouldn’t take long to do each day and if needed you can break them up (although you’ll see better results if you can complete them as a daily circuit). Be sure to stop by the Facebook Page, click LIKE and join in on any daily questions, information or check-in’s that will be provided.

I hope you find a little time for yourselves this holiday season to keep up the progress you’ve made, or to get a jump start on your New Years resolutions!

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