What is the 21 day fix Extreme?

EEEKKKK I am SO excited! Almost a year ago Team Beachbody launched the now #1 home fitness program the 21 Day Fix Created by Autumn Calabrese! It was the first program to introduce perfect portion control with 30 minute total body workouts that gave nothing short of BREATH TAKING results in only 21 days!  Seriously!!! for ME personally it was the missing piece of my nutrition and fitness results (see my story and pics here)!! If you have not done the original 21 day fix you will want to start there.

What's the details? 

• Release date is February 2nd 2015 for those who have a Coach (if you don't have one, make me your coach please).
• 21 Day Countdown to Competition menu plan included
• 7  workouts Plus 1 extra FREE DVD when you order thru me
• Workouts are 30 minutes long
• All of the 21 Day Fix Extreme workouts include weights (Which is new)
• Takes the workouts of the original 21 Day Fix to the next level to really get you prepared for a trip, event, or competition

The containers (a set comes with it) are the same as in the original 21 Day Fix but in different amounts designed for more extreme results. There are 2 different meal plans: One is the bikini competition diet and the other is more strict than the original 21 Day Fix menu plan.   There will be no cheats like in the original 21 Day Fix with the Wine and Chocolate left out.

This is not a beginner program! I suggest CRUSHING the 21 day fix first before attempting Extreme! 

Lets talk nutrition plan!

While the 21 day fix allowed for wine and chocolate the 21 Day fix extreme does 

not.  It is 100% clean eating for these 21 days.  You do have the option to eat out at restaurants but you still have to follow the nutritional guidelines laid out.  Just think about it this way!  

You can do anything you put your mind to for 21 days. I can say from previous experience with Insanity Max 30 that when I followed the nutrition plan to the T I really got amazing results.  I have never had abs before and they were popping out!  I really do attribute a lot of my progress to nutrition AND SHAKEOLOGY  So make sure to take this part extremely serious.

The launch date is set for February 2nd.  What are you waiting for??

 Summer isn't that far away, imagine what you can accomplish in 21

days but really imagine the possibilities if you made this a lifestyle

change!  Ummm.... total transformation by June! It could really happen!

Let me help you make it a reality!!!

   Click attending for our challenge group here after you order!   

I just started working out and I'm gaining weight!! Why?

We all know my all time favorite trainder the great Chalene Johnson, celebrity trainer, created of Turbo fire, Turbo Jam, Chalene Extreme, PiYo.........She KNOWS her stuff! Here is her answer to why some gain weight when they start an exercise program!

By Chalene Johnson ->

"Probably the most common question I get when I release a new exercise program is, "Help! I'm gaining weight! Am I doing something wrong?" This is a common phenomenon with any new exercise program, such as Turbo Kick, Turbo Jam, Hip Hop Hustle, or others! It's especially common (and temporary) with intense strength training programs like ChaLEAN Extreme or Tony Horton's P90X.

The motivation to start a new exercise program is almost always to lose weight. However, what most personal trainers know--and most at-home exercisers do not--is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn't say weight gain! I'll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit.

The temporary weight gain explained:
When someone starts a new exercise program, they often experience muscle soreness. The more intense and "unfamiliar" the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to "protect and defend" the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.

This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens, the body protects the tissue. The muscle becomes inflamed and slightly swollen due to fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.

Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated, become discouraged and quit!

When I worked with a group of 70 test participants during the development stages of ChaLEAN Extreme, this happened. Who was the most upset and discouraged? You guessed it... the women! I'm happy to report absolutely for every single woman (and man) in our group, the weight increase was temporary and never lasted more than two weeks before they started to see a major drop in the scale. However, these people had the advantage of working with someone who was able to explain to them why this was happening and assure them the weight would come off if they stuck to the nutrition plan and stayed true to the program.

If you follow a multi-phase exercise plan, such as ChaLEAN Extreme, keep in mind that when you start each phase, your body will be "in shock" again. Don't be surprised or discouraged if you experience a temporary gain on the scale the first week of each phase.

My own personal example of this is running 10Ks. I don't do it very often, maybe once or twice a year. Even though I run on a regular basis, when you run a race, you push much harder. It's natural for me to be insanely sore the next day. It’s also very common for me to see the scale jump 4 pounds the next day from forcing fluids post race and the resulting DOMS. Even though I know the cause of it, it's still a bummer. We're all human and hard work should mean results. Hard work equals results, but our bodies are amazing machines and they know how to protect us from hurting ourselves. Soreness forces you to give those muscles a break. Ultimately you will lose the weight and you will change your metabolism in the process.

The key is understanding that this is a normal and temporary and stick with the program!

When to be concerned: 
If you experience a significant weight gain (exceeding 5 pounds) that does not begin to decrease rapidly after the second week, guess what it is? I'll give you one hint... you put it in your mouth and chew it. You know it! Your food (or calorie-laden beverages). News flash, friends… exercise doesn't make you gain weight. Consuming more food than you burn makes you gain weight!

So if after two weeks you are not losing weight and have gained weight that's not coming off, it's time to take a close and honest look at your food intake. Start using SparkPeople's Nutrition Tracker regularly, and be honest.

Moral of the story: 
Be patient young grass hopper. You'll be lean and mean in no time!

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!  

MAXING OUT IS A GREAT THING!!!

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 Shakeology? Because 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