Thank you for joining us this year! I am beginning to get excited about what this new year will hold for us. 2016 had some really difficult and fabulous times but I am ready to start something new. So, what can you expect this month?
This week I am personally going to complete the 3 Day Refresh since I am feeling the need to get back to the nutritional basics. I will be posting follow up videos to give you a little review of how I feel and what the Refresh does.
Starting January 9th and ending February 5th I will be hosting TWO different support groups so there is something for everybody.
The Beachbody Health Bet has three qualifications to make you eligible to win your share of a $2 Million prize pot.
- Participate in a Challenge Group through the Challenge Tracker App
- Drink and log (with added photo) a minimum of 5 Shakeology meals per each qualification week
- Complete and log a minimum of 3 workouts per each qualification week (does NOT have to be a Beachbody program to qualify).
New Year=New Habits also has three guidelines to follow and they are…
- Participate in a Challenge Group through the Challenge Tracker App
- Complete and log a minimum of 3 workouts per week
- Post your daily food log with a minimum of 3 meal photos per week
You can sign up for your choice of group! Hurry because the deadline is January 5th!
The Becoming IntentionallyFit weekly newsletter will be doing a 10 week series called The Habits of the IntentionallyFit. Subscribe today, by scrolling to the bottom of this page, because the first in the series comes out Monday January 9th, 2017.
I would love to hear from you and learn what kind of things would be helpful for you on your health and fitness journey this year. Message me and let me know what kind of posts you would like to see!
I am truly loving this program! It is challenging, but I feel so confident after finishing the workout for the day! I’ll start posting reviews for each workout soon. Thanks for joining us!
At first look this may seem like an oxymoron, but I’ve learned that it is possible to eat pretty close to your plan while in a restaurant. I will be honest, I look to eat at about 85-90% “clean” or on plan while out. Eating 100% clean, while not impossible, would probably take a little more effort.
Really look at what is in the salads, sometimes your better choice is actually a burger compared to all the junk they throw on salads. Try to have mostly a dark green leafy base with assorted raw veggies. Get the dressing on the side and only use about a tablespoon or less. Skip the cheese and croutons. Make sure it has a good protein like grilled chicken (not fried chicken tenders).
Stay away from anything fried. Ask if they marinate the meat with anything and choose something that is grilled, baked, or broiled without a breading or coating. Ask if they will make the protein according to your plan, most restaurants will do this for you!
Okay, here is where we typically get in trouble. Normally a dinner comes with a couple of sides and those are typically a simple carb like bread rolls, mashed potatoes, or rice pilaf. If you can’t stay away from these entirely only eat a small portion. The 21 Day Fix plan measures one serving of this kind in about half a cup. Look for steamed or grilled veggies and stay away from the butter. Again, ask to substitute for what you can have on your plan. YOU get to choose what goes in your mouth.
Just choose water. It’s simple, healthy, and free! Great for your health and your budget! Woo hoo!
All those desserts look fantastic in the display case! Some are just so hard to turn down! Why don’t you get one dessert for the group and split it up? That way you can have that taste but not over indulge.
Anyone that looks at a typical restaurant meal in America can tell you we think bigger is better. There is some truth to this, but maybe we can do this an even better way. Instead of eating all of the meal that comes to you, ask for to go box up front. Portion out what a meal on your plan looks like, then put the rest in the box to take home for a different meal. Two for one deal for the win!
Doing a little testing of the new Core de Force program today. I tried MMA Speed. I really like it, the instruction is clear and the moves are complex but not complicated. There is even a learning version of the workout you can do first.
Next week we have a challenge group that is going to go through Core de Force through December. If you are interested in joining us, sign up today!
First, I want to say thank you. Thank you for trusting me with your health and fitness journey, allowing me to speak into your life, and pushing me to become a better coach. I am honored that you are here.
I want to share a little bit of the how and why behind IntentionallyFit. To do this, I will need to travel back a bit and share some of my story with you.
This is me on my 30th birthday. It’s the best picture, really. I had a three year old son and a 1 month old daughter. I look back on this picture with mixed emotions. I LOVED becoming a mom. I loved having a family (still do, in fact!), but I was so unhappy with me. Fear, insecurity, and an overall sense of shame for WHO I had become, or let myself become plagued me. I was depressed and really unhappy. This all came to a head in the most inconvenient of places, a dressing room at Target.
The summer after I turned thirty my little brother got married. I was in his wedding. The dress was a size 16. If this wasn’t enough, I had absolutely no shorts to wear, in public anyhow. I took my babies with me to Target and proceeded to try things on. The only pair of shorts I could squeeeeeeeeze into were size 15, and that was with the lay down, hop around, stuff myself in dance. So, right then and there I fell apart, with my two kids just staring at me, trying to figure out what was wrong with Mommie.
To make a long story short, I later found Beachbody in a hotel room on the way home from that wedding. I started Power90 at the beginning of January. I worked hard. Sometimes the logistics of exercising with a 4 year old and a nine month old required some creativity, but I did it. I didn’t know it then, but I was drastically changing my health and not just a diet, but a real lasting lifestyle change. During this time period I learned that health and fitness is not limited to just the physical aspect, but includes mental, emotional, and spiritual areas as well.
I say all this to tell you. I know how hard it is to change your life. I know how hard it is when nobody is helping and people are criticizing instead of encouraging. I know how hard it is when the kids are begging for attention and all you want to do is sleep (well, after you stuff a big burger or enchilada down your throat). We didn’t have coaches then or challenge groups to help. I don’t tell you this to get pity, but so you know it can be done. You can do it. I know it, because if I could with nobody helping, then you DEFINITELY can because I will help you every step of the way. I will be here for you. I will encourage and not criticize. I will cheer you on, but you still have to do the work. I can’t do that part, but I know you can. Join one of our Challenge Groups and get started on your own journey!
Are you someone who loves MMA or a good kick boxing workout? I am and I’m super excited to let you know about this new program that is available. I just got mine and will be offering two different challenge groups. One, small personal group of very determined people for my test group starting December 5th and another group for people of all fitness levels starting January 2nd.
What Is Core de Force?
It is a 30 Day MMA style workout program created by Beachbody Trainers Jericho Mathews and Joel Freeman. The workouts alternate boxing, kickboxing, and Muay Thai combinations, cardio spikes, and bodyweight training to define and sculpt your body without needing any equipment. The workouts are broken down into 3 minute rounds at a time for a total of between 27-47 minutes total. The moves are designed with something called 360-degree Core Training that works your core from every angle to really target that bulge and belly fat. Nutrition is what makes a big difference in any program so Core de Force includes an eating plan with recipes, food lists, and sample menus to help you stay on track.
The workouts are challenging and are recommended for intermediate to advanced fitness levels. There is a modifier for each workout, so even if you are a beginner and an MMA style workout excites you, you can go for it! This program is not “dancy” or a set of choregraphed moves to music. If you are interested in that kind of program, something like TurboFire might be what you are looking for. This is good solid punches, kicks, blocks, and elbows in your own time for the allotted set count.
What comes with the Core de Force Base Kit?
8 workouts on 3 DVDs
- 4 MMA-inspired workouts, each with a step-by-step breakdown of all the moves
- 2 bodyweight resistance workouts
- 1 CORE DE FORCE Relief workout
- 1 Active Recovery stretch workout
The CORE DE FORCE Eating Plan with food lists, recipes, sample menus, and more so that figuring out what to eat is never a battle.
A Quick-Start Guide with 3 simple steps for starting CORE DE FORCE strong.
A 30-Day Calendar includes your daily workout schedule.
PLUS 2 FREE BONUS WORKOUTS
- 5 Min. Core on the Floor: 5 challenging plank movements to help burn the belly and define, flatten, and tone the tummy.
- Core Kinetics: Strengthen your core with moves designed to help carve flat abs and tight obliques.
You will get a FREE Bonus Workout—MMA Mashup. A mix of the best moves all in one workout! A $19.95 USD value, you get it FREE when purchased from me as your Coach.
How much does CORE DE FORCE cost?
Base Kit: $59.85; Club member: $53.87
Deluxe Kit (Base + Deluxe): $119.70; Club member: $107.73
CORE DE FORCE and Shakeology® Challenge Pack
The Challenge Pack contains the CORE DE FORCE Base Kit, your first 30-day supply of Shakeology, a 7-piece color-coded portion-control container set, a Shakeology shaker cup, and a 30-day trial to Beachbody On Demand so you can stream CORE DE FORCE and hundreds of additional Beachbody workouts.
Challenge Pack price: Normally $160, but on SALE now for $140 (which is like getting the entire program for only $10 with your Shakeology purchase!)
* NEW Digital CORE DE FORCE and Shakeology Challenge Pack
The Digital CORE DE FORCE and Shakeology Challenge Pack is great for anyone who prefers to stream their workouts. It includes unlimited 90-day digital access to CORE DE FORCE on Beachbody On Demand, where you can also try some of Beachbody’s most popular programs. Your Digital Challenge Pack also includes your first 30 days of Shakeology* and Portion Fix (includes 7-piece portion control container set, Portion Fix recipe book, large blue container, and Shakeology Shaker Cup.) CORE DE FORCE DVDs are not included.
What Is a Challenge Group and How Do I Join One?
A challenge group is a small group of people that I personally coach through a specific program or “challenge” like a clean eating group. We meet through a free app where we support and encourage each other in a private, judgement free, safe environment. I provide recipes, help with questions, motivational tips, and sometimes even prizes.
To participate in one of my challenge groups, you’ll need to:
- Sign up to join one of the upcoming Challenge groups.
- Make sure that I am your Coach*. If you don’t have a FREE Team Beachbody account, you can create one.
- Purchase your program.
- Drink Shakeology throughout the challenge
*If you already have a Team Beachbody Coach please contact them first to see if they are providing a group for you.
This week I woke up to the sound of my daughter hacking out a lung. Sleep deprivation, difficulty breathing, and an achy body makes a person miserable. But what about your fitness routine? How do you know if you should skip that workout <GASP!> or push through?
If you do an Internet search on the subject you will find the “neck rule” which says that if your symptoms are above the neck, it is okay to exercise. On the contrary if your symptoms are below the neck, including coughing, nausea, and body pains, then exercise is not recommended.
I think this is a great place to start, but not the way to fully decide. For example, dizziness or light headedness is above the neck, but I certainly wouldn’t recommend exercising while experiencing either one. An achy, painful, and stiff body is below the neck, but might really benefit from a good slow yoga flow or stretch.
Knowing your body and understanding what it is telling you is pretty crucial to deciding well. Try choosing a lighter workout than you normally would and then reevaluate. Ellen Breeding, an exercise physiologist, told Women’sHealth, that when starting to feel sick follow this simple rule when you exercise…
“Check in with yourself 10 minutes after starting your workout. If you feel fine, then carry on. But if you don’t feel great, then wrap it up.”
I love this, because it is based on your body specifically, not somebody else’s list of rules or recommendations. Each of our body’s respond differently to sickness and stress. Learning to understand your body takes time and effort but it is so worth it! The more you listen, the better choices you can make and that works whether or not you are sick!
This question has been asked over and over and many times the answer is different. It has even been different at different times in my own health and fitness journey. Why? The quick answer is that this depends on you. Just as our goals change throughout our journey, so does the way we approach our fitness regimen.
This is the concept that you perform a high intensity cardio workout after fasting, so not eating for an extended period of time. Typically this is an early morning workout completed prior to any consumption of food. It aids in quick fat loss and is good for those people with an excess of weight to lose or those trying to significantly lean out for some sort of competition or transformation goal.
I actually have lived for a long time doing this type of workout. I found that it was really important to have had a good solid meal chuck full of protein the night before though. If I hadn’t fueled well the night before my workout would tend to be lack luster and I even bonked! The intensity of your workout matters with this too. As I started doing higher level cardio work, like Insanity and Asylum, I found that I need something small to eat to keep my body functioning well.
This is a fancy way of saying that you should plan when and what you eat around a special schedule designed for your goals. It has a bit of controversy surrounding it due to lack of true “evidence” to support the theory. Basically it says that you have a specific time frame prior to and after your workout in which your body is greedy and absorbs nutrients efficiently to support your specific goal. It has been popular with elite athletes, endurance athletes, and fitness/bodybuilding competitors.
But what about those of us who are just trying to make healthier choices, move our bodies more, and generally improve our health and fitness? The good news is that we’re all different! J So, there is no simple one shot answer. I hope you are starting to see that our health and fitness journeys are personal and specific to our own bodies. While that makes it a tad difficult to give out a basic statement about eating before working out, it also gives you a lot of freedom. If your body feels like it needs more fuel when you workout first thing in the morning, then eat about an hour before you do. If your body works really well, and the thought of eating before a workout makes you slightly nauseous, then I would avoid it and make sure to eat well after! Experiment with what and when you eat and see how your body responds the best, then choose that way of eating.