Setting SMART Goals

Let this be the last year you resolve to do something and then not meet your expectations. How can we prepare to fail and then keep pressing forward all year long? Move forward this year by creating SMART goals....

Specific goals are CLEAR. Tell your brain exactly what is expected and WHY its important to you. Your specific goals usually answers the Who, What, Where, Why & How Questions.

For example: "I want to lose 10 lbs this month which will be 2.5 lbs a week which I will check each STATurday by taking pictures, weight and measurements. I plan to lose this weight by planning my meals for each week (week by week) on weekends and working out 25 mins a day 6 days a week. I will try 1 new meat free meal a week. I will report daily in my accountability group (Inside out Fit family)."

Measurable emphasizes reachable benchmarks. If a goal is not measureable, it is not possible to know whether you are making progress or not. A measurable goal usually answers How much and by when.

For Example: "I want to lose 50 lbs by June"

Achievable with Accountability means goals need to be realistic and shared with someone, even though dreams can be big BIG and scary. Extreme Goals usually invite frustration and forever failure. Breaking the big dreams down into baby steps helps to make them achievable. Accountablity is important too! Telling someone and sharing your goals asking them to check in with you once a month or once a week or once a day if you need it! ASK for what you need

For example: "I plan to lose 10 lbs a month 2.5 a week and I will share this with my coworker Liz and have her check in with me on Mondays.

Result Oriented is when Focus on the end results you desire rather than the activities necessary to get there. I hang a pair of pants that are tight that I am trying to fit into by the end of my goal time frame on my bathroom door in my bedroom. I see them there all day to remind me of the RESULTS I want. I stay focused on the RESULTS rather then the grooling sweat session Shaun T is going to take me thru! 

Time Bound Goals have a clearly defined time-frame including a target or deadline date. Remember to break down that time frame to measureable attainable smaller goals to reach those bigger long term.
Beachbody programs come with awesome workout calendars that I use to plaster on the wall and set the goal to follow it 100% for 30 days. I will mark off each day with a big X and a little move like that gets me excited to see all the marks each day and makes me NOT want to skip even 1 X ont he calendar! Get excited its TIME to take action to change!

I'd love to hear from you! Message me- Share your SMART goals with me. I have a SMART goals form I fill out each year so the following year I can look back and see where I was a year ago. If you would like this form  let me know!

5 Day Free Clean Eating Challenge

Join me in a FREE 5 day Clean Eating SUPPORT group Challenge Starting the 1st week of Every Month! 

We will be cleaning up our nutrition, working out daily and learning nutritional tips & info that will guide us to make better choices. All of this PLUS, daily INSIDE fit devotional, the support and motivation from the group & personal Coach support & daily motivation will help you begin the journey to become all you were created to be- healthy & Alive! 

Here’s stark reality…you can work out like a crazy person, but if you you treat your body like a trashcan and are not eating well, you will NOT get the results you want. It all starts in the kitchen. This group will be a no-brainer. I will be providing you with

  • Free customizable meal plan
  • Daily workout
  • Daily Inside Fit Devotional
  • Group Cheering you on
  • Coach Support
  • Next Step Action Plan for AFTER the Challenge
  • healthy eating tips
 You’ll bring the excitement and energy. Together we’ll get RESULTS! 

Here’s how you join:

1) Go HERE to register quick to make me your FREE Coach. This will add you to my client list. 

2) Next, request to join my private Facebook group HERE where the challenge and fun will begin 

3) Share this invite with a friend, family member  or co-worker to take the challenge with you! 

That’s it! * 

*Once I verify that you are on my client list, you’ll be approved into the group. I’ll be adding the meal plan, shopping list, tips to prep, etc all the way up until we start 

What is Insanity MAX 30? How can I get it?

I'm so excited for you all to experience the newest Shaun T fitness program!  So let me give you the entire lowdown on the program and what you can expect!

Shaun T is the creator of Hip Hop Abs, Rockin Body, Insanity, Insanity the Asylum, my favorite T25 and now Insanity Max30!  He has been creating amazing fitness programs since 2007 that truly work and get you the results you are looking for!  

Insanity Max 30 is full of 150 new moves to help you dig a little deeper and get your body in the very best shape of your life pushing you to the MAX. This workout combines cardio & strength moves without using any equipment at all. No equipment needed-Your body weight is your equipment for this workout!  The program is 60 days long and is broken down into month 1 and month 2.  The workouts are all 30 minutes each with a 10 minute ab workout.  The idea of this program is not to make it through the entire 30 minutes, but to "MAX OUT" and go as hard as you can until you have to take a break!  You want to max out, it's not a bad thing.  You actually track your daily progress by your Max Out times and aim to increase that time with each workout getting longer and longer!!! 

Who is Insanity Max30 for?  
It is for anyone that is a fitness beginner who wants to jump start their journey with an insane workout (it does have a modifier). You do not have to have completed T25 or Insanity to start this program! 

It's not about your physical fitness- It's about your mindset! 

So you can the person wanting to lose 5lbs, 10lbs, 50 or 100 lbs.  This workout is for you if you are mentally strong and ready to rock it.
What are the workouts like:
The workouts in month 1 are a combination of cardio and tabata style strength workouts!  You no longer have a fit test like Insanity but every single workout is your fit test because your goal  is to beat your time from the day before!  

What is a tabata workout?  
It is 20 seconds on and 10 seconds off with the workout structure.

Month 2 is all about taking it to the max and challenging yourself to the max! The intervals are longer and the rest time stays the same so it's challenging your endurance and strength.

For month 2 the intervals are 45 seconds on and 15 seconds off.

What about reaching a plateau?  
If you reach a plateau it's not a bad thing! It's  it means that you worked hard to get to that plateau and now its time for change a time to work harder, go further, use your core, change up your diet and go hard with greater INTENSITY! Insanity Max30 is going to be your plateau breaker!!!!  

Whats different about this program?
It's going to make you feel like you are maxing out in one move but then you switch and it gives you a little break so you can max out in another way!  The intervals are also a little different, 3 moves, 30 seconds each 3 rounds.  

The focus is really on that recovery time.  Your recovery time is to enhance other parts of the workout.  Its all about MINDSET and kickin yourself in the rear to go harder and longer each time!

Is there a modifier?
Yes- there is a modifier track option so that you can see the modifier all the time during the workout which makes it easier to follow.

What is Maxing out?  To Max Out means to stop or fail for the first time in the workout.  It's really truly not about getting through all 30 minutes.  It's about going as hard as you can for as long as you can, until you MAX OUT BABY!! Write down the time take a break, and then you want to jump back into the workout.  If you stay committed and push to your max you will add more time each week with the workouts!  


What comes with the kit and how much does it cost??

Month 1:  

During month one of Insanity Max 30, you will be working hard with 2 insane cardio workouts, plus two hardcore strength workouts that will get you prepared for the Max 30 Friday Fight workout.

Cardio Challenge

Want to try 30 minutes of the hardest cardio you have ever done? You found it with Max 30 Cardio Challenge. This workout is intense, will get you sweaty, and will melt the fat off you in just 30 minutes.

Sweat Intervals

Interval training is where it’s at for sure! Insanity Max 30 is where it’s at with Sweat Intervals. You won’t even notice that 30 minutes is complete, and you will be left covered in sweat.

Tabata Strength

There is no rest in Insanity Max 30 Tabata Strength. 8 rounds, 4 different moves, two times each. What do you have to look forward to? Burpee Lunges, Plyo lunges, Split lung punches, Lung Kicks, and much more! It keeps getting harder and harder and harder. Tabata Strength is all about building incredible strength.

Tabata Power

Your muscles will beg for mercy as your strength training goes to a new level with Max 30. 20 seconds on, 10 seconds off power moves for 30 minutes will leave you asking “what just happened!”

Friday Fight

This is one of the most exciting workouts you will do. Think martial arts inspired cardio workouts where you will really have to dig deep and give it everything you have.
5 day a week program!  

There is a Pulse workout for Saturday and it's optional. It's more of a pulse, balance, modifier type workout.  Focus on core, balance and form. 
Month 2:
All the workouts are still 30 minutes.  Now you have Max out cardio & Max out Sweat with power moves to 5 1/2 minutes and then the break.  

Tabata Workout- Max out Strength and Max Out Power
45 seconds on 15 second rest and 6 rounds and at the end an extra something!

Friday Fight Round 2:  It's just your done for round 2. 

Workouts on 10 DVDS, MAX out Nutrition Guide, Restaurant Guide, Wall Calendar.
60 day program, 30 days of workouts in each block.

Coach Exclusive:  SWEAT FEST is the coach exclusive that you only get when you buy from a coach.  Old Insanity cast members and coaches!  It's just a little impromptu workout that is a rockin good time!

So how can you get it?  
You can only get it through a Team Beachbody coach starting on the 2nd of December!  So if you do not have a coach make sure to make me yours!  Click my link to create a FREE profile and send me a message by clicking the "CONTACT MY COACH" button to get the scoop on Insanity Max 30.  

Starting January, I have an exclusive TEST group starting where will will do the program together in a private group!
Each participant is required to purchase the Insanity Max30 program from me as their coach.  Each participant is also required to replace 1 meal a day with Shakeology for the duration of the program.  The best option is to get the challenge pack because it has free shipping, discounted price, and includes everything you need to get started right!  

Why ShakeologyBecause you will need the best brain and muscle fuel you can get during this workout.  You will want to have this nutrient dense meal replacement every single day so that your muscles are getting vitamins and nutrients to recover from the intense workouts, you are getting perfect portion control that is fueling you for your next workout and is keeping you full, energized and on track.  You are not adding this to your weekly grocery list, it is replacing something you previously used to eat!  For most people it replaces that drive thru, that daily stop out for lunch or the excessive snacks they used to eat because they didn't have time to make a healthy meal! 

Just want the program without Shakeology? Order here

Kitchen Clean eating Swaps

On the journey to making healthier changes to our eating habits its easier to keep cooking recipes as normal and just trying new healthier ingredients, one meal one day at a time. At first, we just tried one new recipe a week. Here are my family favorites that we use in our home. 
White bread- whole wheat or sprouted  grain breads 
✧ We tend to get the fresh Alvarado street breads they range about $3.99 a loaf at Giant. Ezekiel is good too but dry if its not toasted since its found in the freezer section of the grocery store.

White Sugar or Brown Sugar Honey, maple syrup, Stevia, dates,  maple sugar flakes, applesauce, vanilla, coconut sugar

Sugar is 8X more addicting then COCAINE! Face it your addicted and it will take time to change your taste buds and come off of it. I am addicted to honey I must admit- I use it in replace of sugar for everything.

White Flour  Wheat flour, oat flour, chickpea flour, rice flour, quinoa flour

Sour Cream   Guacamole, Nonfat plain Greek yogurt
My family couldn’t dare eat a baked potato without it at first but it took awhile but now we use guacamole or drizzle olive oil and sprinkle garlic powder on top with lil sea salt! Same with Tacos!!! 

Butter – Olive oil, coconut oil, palm oil, grape seed oil, walnut oil, mashed avocado or Earth Balance Butter
Olive Oil is what we use most in this house. We also would get the Amish Lancaster butter direct from the farmers but cutting out dairy the other options are better.

Oil (for baking) - Applesauce, Greek yogurt, coconut oil(Unrefined), Olive Oil

White rice  organic Brown rice, quinoa, cous cous, barley, oat groats

Mayo- Veganaise 
my husband likes the original best (blue one) says it tastes the most like mayo

Egg (for baking)  1 Tbsp. chia seeds + 3 Tbsp. water, Egg replacement

White Potatoes  Sweet potatoes
We still eat regular baked potatoes at least 1-3 times a month. We grow them in our garden. Lets face it they are low calorie and easy fast side dish! 

Mashed Potatoes – Mashed cauliflower 
I carmelize onions in olive oil, add garlic powder and lil veganaise & almond milk like I add to my mashed potatoes.

Table Salt  Sea salt, herbamare
Ground Beef – Ground turkey, kidney beans
the cost of clean organic local ground beef and turkey is expensive in my home we doctor up kidney beans for most recipes that call for this ingredient mostly by adding carmelized onions and olive oil.

Soy Sauce- Bragg's Amino Acids , Coconut Aminos

Heavy Cream – Almond Milk, Nonfat plain Organic Greek yogurt or evaporated milk

Chocolate Chips  Carob chips, or cranberries

Pasta Whole wheat noodles, spinach noodles, Zucchini ribbons, black beans spaghetti, spaghetti squash, cauliflower “rice”, noodles make from strictly beans!

Thickeners/Starches  Arrowroot
Salad Dressings  Olive oil and vinegar adding in fruit juices or braggs amino for richer flavors
Breadcrumbs – Rolled oats, Panko

Have you tried any of these? Sometimes it takes more then one time of adjusting your taste buds to like something. 

What is P90?

 Have you ever done P90X???  It is hard!!!  Have you ever tried P90X and failed?!?!  YOU ARE NOT ALONE!  Do you want to do P90X but you don't feel like you are at that fitness level just yet?  Do you want a stepping stone to build a base level of fitness so that you can tackle something like P90X?

Well, Tony saw the need for a program that was the foundational skills to advancing to a more extreme workout and he created P90!  He created it for people just like you and me!  We want to be in the best shape of our lives, but we need to start at the beginning and build core strength, stability and have correct form so that we don't get injured and end up back at the start again!  It's about creating a safe and effective starting point for people to introduce fitness into their lives.  It's also a great way for people to conquer their fears of strength training and working out.

Who would this program be perfect for?
  • You don't want a hardcore workout but you want to lose weight & get in the habit of working out
  • You want a short but effective workout (25 mins)
  • You want to get back some of the muscle tone you have lost over the years.
  • You want to just get out of bed in the morning without a backache.
  • If you are just someone who wants to be in good health, get regular exercise and feel strong then this could be the workout for you.

So what is this program all about?

It's not high intensity, its not pounding your joints.  It's literally simple cardio, simple workouts, 25 minutes a day for 90 days to totally and completely transform your body and your life. It's more than just a workout, it comes with a simple nutrition guide that is going to help you clean up your daily food intake and focus on the right foods to fuel your body for health!  The moves are modified right from day 1 so that everyone can do the workouts. 

So when will it be available?

Well the expected release date is September 23rd, 2014 through a Team Beachbody coach which is ME!  Be sure to message me you are interested and I will be sure to let you know as soon as the link is LIVE! 

Who should do P90?

So this is my personal opinion. I know for a fact my friend in her 60's is not at the level where she wants to be doing push ups, pull ups and crazy plyometric jumps and lunges.  She wants to improve her health and not potentially cause injury. 
This workout will be perfect for her.  She will work out every day (25 mins) before going to work, drinks her shake for breakfast.

I believe and know that if you want to change your body, you want to start creating a healthy exercise routine and healthy habits then this is the GATEWAY to do it.  Tony Horton is an amazing trainer (who talks alot) with an entire team behind his workout philosophy that is tried, tested and true.  

So what's the game plan?!?!

I want to make sure that this doesn't become another fitness program that you invest in that sits on your shelf and collects dust.  I want to make sure that when you get the program in the mail, you bust it out, you make a plan and you SUCCEED!  My job as a coach is to be your support system, to help you to decipher the meal plan, to put a list of foods in place, to start together on October 6th and to track our progress, stay accountable, stay motivated and encourage one another to get into the best shape of our lives. ONLY taking 5 people in a small exclusive group to rock 60 days of the program together as I do it too for the first time.

So I am hosting an EXCLUSIVE P90 Challenge GROUP where you can get support from me, you can be surrounded by other like minded people, you can enter to win $500 for your transformation and you can get results.

What is an Exclusive Challenge group?
It is a closed private Facebook group with just the small group of us doing the program, where no one but the members of the group can see what is being posted. I will walk you through how to set realistic goals for yourself, how to meal plan, prep, how to set yourself up for success, then each day you log into the group for a post of the day, rating your mood, seeing motivation, recipes, food pics and tips.  Believe me, if you commit I will meet you half way!  I won't let you give quit!  Are you ready to put all fears aside and just go for it?  What's the worst that can happen if you do it? You could lose a few pounds, kick a bad habit and have a ton more energy!  Not so bad, right!!!!  ----->  The EXCLUSIVE CHALLENGE GROUP!!!

The requirements are that you purchase the P90 Challenge pack through me as your coach.  I will be giving you all of the details to get the package once you complete the application below.  I must be your coach and only my customers and coaches are allowed to participate in this group.  

Are you in?!?!  I'm only accepting a limited number of people into this exclusive group to keep it laser beam focus on each of you.  So please message me to be considered for a spot and gain more information!

All you have to do is decide that now is the time for you to make a change!!!  Let's do this together!!!    Hit the CONTACT me button

Quinoa & Black Bean Chilaquiles

This super simple crockpot meal is a meat free meal where you won't miss the meat for my meat eaters! Try this one on MeatLESS Monday.

Chilaquiles is basically just a fancy word for nachos as this crockpot dish is served over crispy tortilla chips. I used non GMO RW Garcia 3 seed Veggie strips for the first time and the family loved them!

What you need:

2 Tablespoon Extra Virgin Olive Oil
1 medium Onion Chopped
1 bell pepper chopped
1 jalapeno or serrano pepper, seeded/minced
1 can of black beans 15 oz
1 can of diced tomatoes or 2 fresh diced
1 cup quinoa (cooked)
12 onces mushroom chopped
2 teaspoons cumin
1 tbsp chili pepper
1tsp garlic powder

Tortilla Chips

*Jar of organic Salsa

*plain organic yogurt
* shredded cheese or nutritional yeast (vegan cheese)

What you do:

1) Heat the oil in pan over medium heat. Add onion & peppers and cook 5 mins or until onion is tender.
2) Add to Crockpot`and throw in the rest of the ingredients cook on low 6 hours or high 2 hours
3) stir and serve over tortilla chips with guacamole, plain yogurt and salsa as extra toppings

3 day Refresh with Shakeology

The 3-Day Refresh is perfect for those looking to lose a few pounds, reset your nutrition after some days of bad eating and push through anything hanging around inside :) Do you need 3 perfect days in a row to do this and clear your schedule? No!  If you’ve fallen off the wagon, JUMP back on with the restart.
During this refresh, you can expect to lose weight, feel lighter and improve your digestion.

Check out these results from my team- Ashley said " It helped me to stay super focused on eating and the system was clear, structured and SHORT, I wasn't hungry just excited to drink my next shake, it got me on the right mind set to start the PiYo program!"

How does it work?
Rise n Shine: You’ll drink 8-12 oz of water!
  1. Breakfast: Shakeology with a Fruit option (list in the book)
  2. Mid-Morning: Fiber Sweep
  3. Lunch: Vanilla Fresh plus Fruit option. One Vegetable Option. One Healthy Fats Option.
  4. Afternoon Snack: Fruit, Vegetable or Juice Option.
  5. Dinner: Vanilla Fresh. Dinner Recipe.

What comes with it?

6 packets of 3-Day Refresh Vanilla Fresh Shake

This is a vanilla shake that is high in protein. It will help you satisfy your hunger and it has essential nutrients that your body needs. It’s also a great source of fiber. It’s dairy and soy free as well. It kind of tastes like a watery version of Vanilla Shakeology to me.
Each serving includes:
  • 20 grams of plant protein
  • 22 essential vitamins and minerals
  • Probiotics. This supports digestive health.
  • Clinically tested potato protein extract. This helps to curb hunger.
  • This does not contain artificial flavors,  colors, preservatives or sweeteners.

3 packets of 3-Day Refresh Fiber Sweep Drink

This is a blend of both soluble and insoluble fibers. It gently and naturally eliminates waste and it’s an excellent source of fiber.
The Fiber Sweep Drink is made of:
  • Whole ground chia, flax and psyllium seed husks.
  • Wholeseome psyllium fiber helps to lower cholesterol and help to maintain healthy blood sugar levels.
  • Chia and Flax seeds are sources of healthy omega 3 fatty acids.

Shakeology 30 day supply or 24 packets 

For years our Shakeology customers have been saying that this Daily Dose of Dense Nutrition has drastically changed their lives. And while almost everyone who drinks Shakeology on a regular basis has lost weight, many have lowered their cholesterol, while others were able to reduce their blood sugar levels and speak to their doctor about getting off prescription medications. Plus, most every Shakeology customer we’ve heard from has commented on how this superfood shake has helped curb their cravings for junk food as well as helped improve their digestion. read more here  shakeology

3-Day Refresh Dinner Recipes & Nutrition Guide

. All of the recipes are vegan. Here are some examples of the dinners:
  • Coconut Steamed Veggies
  • Roasted Asparagus with Almonds
  • Spinach Salad with Cucumber, Red Peppers and Tomato
  • Carrot-Seaweed Medley
  • Cucumber and Tomato Salad
  • Moroccan Carrot Salad
How can I get the 3 day refresh?

Order here BEST DEAL! 3-Day Refresh Challenge Pack with Shakeology ($140 on Sale!) - This kit contains the complete 3-Day Refresh program with a full month supply of Shakeology. You can either choose 24 packets or a 30-day bulk bag. This is the BEST option since you’ll want to maintain your results. Continue to replace one meal/or snack a day with Shakeology with this plan.

Already drink Shakeology everyday? Check out just the kit offer 

3-Day Refresh FAQ

How much weight will I lose on the 3-Day Refresh? You can lose 1 to 7 lbs.
Can I eat while on the 3-Day Refresh? Yes! You will get 3 shakes, 1 fiber drink, 6 healthy snacks and 1 dinner recipe each day.
What is the estimated daily calorie intake while on the 3-Day Refresh? The calories are approximately 900 calories per day. It’s dependent on the meals selected.
Is the 3-Day Refresh Vegetarian or Vegan? Yes is it! To make it Vegan, be sure to use Vegan Shakeology.
Is the 3-Day Refresh Gluten Free? Yes is it!  be sure to use Vegan Shakeology but there is no guarantee as its produced in a factory that produces Gluten products as well.
When is the best time to start the 3-Day Refresh? Choose three days that will work best for you and your schedule. You want to be able to stick with the program. Some people start on Friday so that they end on Sunday and can focus over the weekend. Others choose to do it during the week as to avoid temptations on the weekend. Choose the 3-day period that’s best for you!
Can I exercise while doing the 3-Day Refresh? Mild to moderate exercise is recommended during the refresh. While you may be able to do a harder program, your body is working to clean your system. So, it is recommended that you not tax it with a strenuous program.
How often can I do the 3-Day Refresh? You can do the program as a kick-start to a healthy lifestyle. Some also choose to do it on a monthly basis as a tune-up. Think about it, you can lose up to 3 lbs with the program. So, if you do it monthly, you could lose over 30 lbs in a year.
Is Shakoelogy required to do the program? Yes. Shakeology is used for breakfast each day. Vegan formulas are recommended but the regular whey formula can be used if necessary.
Is coffee allowed on the program? It is recommended that coffee not be used with the program and that you use green tea or yerba mate. However, if you do choose to drink coffee, do not add milk, sugar or other unnatural ingredients. You can add stevia.
Can you do the 3-Day Refresh while pregnant or breastfeeding? I would not recommend doing this program while pregnant or breastfeeding since the calories are so low.