End of the month special.....buy Shakeology today (last day of the month) and get $5.00 back from me! You must sign up for Shakeology HOme Direct to receive this offer.
Shakeology is an awesome meal replacement protein shake and superfood. Here's what some of my customers have said about shakeology:
-It's a meal replacement that actually tastes good!
-I feel more energized and vibrant after I drink my Shakeology.
-My rosacea has lessened in appearance since I started shakeology.
-I've stopped taken advil for my arthritis since I started Shakeology.
_I love my shakeology...it's great because I'm too lazy to make dinner (Ok...that one is me:)
Want to buy Shakeology and get $5.00 back from me....log on to http://beachbodycoach.com/april6678 click shop, click shakeology. When I see you orderd an HD package, I will send you $5.00
Questions: email april6678@sbcglobal.net
WAnt it but can't get it today....email me for a free sample or with questions.
Today's exercise: 20 min ab workout, 1 hour of swimming
Today's diet:
2 eggs, 1/2 half cup oats
Snack: greek yogurt
Lunch: tofu with veggies
Snack: orange
Dinner: chocolate shakeology with natural peanut butter
Friday, May 31, 2013
Thursday, May 30, 2013
rest day
Wow, first rest day in about 40 days (I lost count). I realize that my body did need it (although I'm dreading trying to sleep on no exercise). I am going to swim tomorrow (the doctor said that's okay), so I got a 7 day pass for a gym with a pool, and I'm hoping my foot will be fine by then. I haven't swam for exercise in a while , but I'm a strong swimmer because I used to be a lifeguard, so I'm looking forward to it. I'm trying to make the best of an injury.
Lost of people say they've gained weight due to an injury....don't even let an injury sideline your goals....find an exercise you can do (something low impact) and watch that diet carefully!
Take your rest days as you need to. People should exercise 4-5 days per week , definitely 5 if you need to lose weight. The duration and intensity varies based upon your fitness level and goals. Sometimes your body needs a mandatory rest day...meaning that you are so tired , burnt out or sore, that you might be using bad form on exercises. If you are in this boat....rest. You will be more productive the next day for it, and possibly avoid injury.
Today's exercise: none, rest day
Today's diet:
egg whites with spinach, wheat toast with natural peanut butter
snack: plain greek yogurt with blueberries
lunch: black bean burritos
snack: orange
dinner : strawberry shakeology with fresh strawberries and a banan
snack: 10 raw almonds
need help with your weight loss or fitness goals? email april6678@sbcglobal.net to join my free online challenge group on facebook or http://beachbodycoach.com/april6678 to check out great beachbody products and join my team
Lost of people say they've gained weight due to an injury....don't even let an injury sideline your goals....find an exercise you can do (something low impact) and watch that diet carefully!
Take your rest days as you need to. People should exercise 4-5 days per week , definitely 5 if you need to lose weight. The duration and intensity varies based upon your fitness level and goals. Sometimes your body needs a mandatory rest day...meaning that you are so tired , burnt out or sore, that you might be using bad form on exercises. If you are in this boat....rest. You will be more productive the next day for it, and possibly avoid injury.
Today's exercise: none, rest day
Today's diet:
egg whites with spinach, wheat toast with natural peanut butter
snack: plain greek yogurt with blueberries
lunch: black bean burritos
snack: orange
dinner : strawberry shakeology with fresh strawberries and a banan
snack: 10 raw almonds
need help with your weight loss or fitness goals? email april6678@sbcglobal.net to join my free online challenge group on facebook or http://beachbodycoach.com/april6678 to check out great beachbody products and join my team
Wednesday, May 29, 2013
sidelined:(
So today , one of my worst fears happened...sidelined with injury for a few days ( yes, I know , there are worse things that can happen, but April without exercise is a mean April....stay away). Exercise is such a stress reliever for me and I hate taking days off. I hurt my foot running and thought it was fine until zumba this am.....it started to hurt worse and worse. Turns out I find out from the doctor that I have strained some tendons in my foot and torn a ligament. It's wrapped in an ace bandage, have to ice it when I'm sitting....and stay off it. oh boy!
My first reaction....to panic....I might gain weight...nope. No panicking. I can handle this. Here's how I'm going to get through the injury without gaining and what you can do if you are ever sidelined (and I hope you never are).
-Journal what you eat. This is always a good strategy, but even more so if you aren't exercising. I'm writing down everything that goes in my mouth...can't take in any extra calories.
-DRink more water or green tea (unsweetened). This will help you feel less hungry.
-If you can do an alternate exercise, do one. I 'm taking a total rest day tomorrow, but Friday I will lift weights, and I'm hoping to swim at a friends (my dr. okayed this...don't just do it without asking).
- Consider a meal replacement shake like Shakeology. It will keep you full without adding calories to your diet.
I can get through being sidelined...and so can you if you have to (again, hopefully you won't have to:)
Today's workout (before hurting myself): weight (back, chest, lats, abs) , 1 hour of zumba
Today's diet:
Breakfast: 2 eggs with a half cup of oats
Snack: greek yogurt
Lunch: skipped, only had green tea (not a good choice but I was waiting at DR. for x-ray )
Snack: grapes
Dinner: chocolate shakeology with natural peanut butter (1 tbsp.)
http://beachbodycoach.com/april6678
My first reaction....to panic....I might gain weight...nope. No panicking. I can handle this. Here's how I'm going to get through the injury without gaining and what you can do if you are ever sidelined (and I hope you never are).
-Journal what you eat. This is always a good strategy, but even more so if you aren't exercising. I'm writing down everything that goes in my mouth...can't take in any extra calories.
-DRink more water or green tea (unsweetened). This will help you feel less hungry.
-If you can do an alternate exercise, do one. I 'm taking a total rest day tomorrow, but Friday I will lift weights, and I'm hoping to swim at a friends (my dr. okayed this...don't just do it without asking).
- Consider a meal replacement shake like Shakeology. It will keep you full without adding calories to your diet.
I can get through being sidelined...and so can you if you have to (again, hopefully you won't have to:)
Today's workout (before hurting myself): weight (back, chest, lats, abs) , 1 hour of zumba
Today's diet:
Breakfast: 2 eggs with a half cup of oats
Snack: greek yogurt
Lunch: skipped, only had green tea (not a good choice but I was waiting at DR. for x-ray )
Snack: grapes
Dinner: chocolate shakeology with natural peanut butter (1 tbsp.)
http://beachbodycoach.com/april6678
Tuesday, May 28, 2013
to weigh or not to weigh
So coming off my successful last weigh in, I wanted to add a short article about when to weigh in, and when not to weigh in. We get so obsessed with that number, that it can drive you crazy, sometimes to the point of overeating. (this is why I'm a WW dropout....having to get on that scale every week no matter what made me cry). Here's a few weigh in tips to keep you sane.
-DO NOT weigh yourself more than once a week. Numbers fluctuate and you will literally drive yourself nuts.
-WEigh yourself at the same time and day weekly. The morning before you eat is preferable.
-Ladies, I'd advise you not to weigh yourself when you have PMS...why torture yourself? Just wait.
-Don't stress over small amt gained (like 0.2) under 0.5 could be water retention or that you ate too much salt.
-Use other indicators of weight loss (measurements, clothing size,etc) to measure progress.
Make peace with that scale and have a great day.
Today's workout : Insanity the Asylum plus 3 mile jog
Today's diet:
Breakfast : egg whites with wheat toast and natural pb
Snack: greek yogurt
Lunch: veggies with tofu
Snack: cantaloupe
Dinner: strawberry shakeology with fresh strawberries
snack: baby carrots
Need help on your weight loss journey? Email me about my facebook group: april6678@sbcglobal.net
It's free and our "biggest loser" has lost 17.5 lbs in one month!
-DO NOT weigh yourself more than once a week. Numbers fluctuate and you will literally drive yourself nuts.
-WEigh yourself at the same time and day weekly. The morning before you eat is preferable.
-Ladies, I'd advise you not to weigh yourself when you have PMS...why torture yourself? Just wait.
-Don't stress over small amt gained (like 0.2) under 0.5 could be water retention or that you ate too much salt.
-Use other indicators of weight loss (measurements, clothing size,etc) to measure progress.
Make peace with that scale and have a great day.
Today's workout : Insanity the Asylum plus 3 mile jog
Today's diet:
Breakfast : egg whites with wheat toast and natural pb
Snack: greek yogurt
Lunch: veggies with tofu
Snack: cantaloupe
Dinner: strawberry shakeology with fresh strawberries
snack: baby carrots
Need help on your weight loss journey? Email me about my facebook group: april6678@sbcglobal.net
It's free and our "biggest loser" has lost 17.5 lbs in one month!
Monday, May 27, 2013
motivate others motivate yourself
Ok...before I get to the point of this post....I must do a brag tag lol (it's not conceit, I'm proud of myself)
This month's totals: 12.2 lbs lost, 11.3 inches lost, 40 straight days of exercise and I feel awesome . All my clothes are loose:).
Ok now to the point of this post.
I feel super motivated since I have become a Beachbody coach. I love helping others get to their goals, and as I run my facebook challenge, I feel like I have to follow the rules I give them. I have to be a good example, and I have to be working on my own goals to inspire them. They are inspiring me to as I see them change before my eyes , both physically and their habits, which is actually more important.
In my first month as a coach, aside from my stats above, I also made enough money to pay my car insurance and car payment, a week of groceries and car money, and two nice pairs of shoes (Ok, not responsible, but a girl's gotta have fun too). This month I will do even better.
Have you ever wanted a job where you really change someone's life in a positive way? Do you want to motivate others to be the best person they can be? Do you want to be your own boss or make extra money? Email me to find out more about becoming a Beachbody coach (april6678@sbcglobal.net) or check out my site http://beachbodycoach.com/april6678. Don't worry I'm not a hard seller....nothing to lose by asking (well except weight:) and so much to gain.
Today's workout: weights: shoulders, abs, biceps, triceps
60 min on the arc trainer
Today's diet (btw woke up very late today)
Breakfast (which was more like lunch time): 2 eggs , 1 cup of oats
snack: banana
Dinner: strawberry shakeology with fresh strawberries and blueberries
snack: celery with hummus
Happy Memorial DAy and God bless those who have served/ and are serving our country. Thank you for our freedom!
This month's totals: 12.2 lbs lost, 11.3 inches lost, 40 straight days of exercise and I feel awesome . All my clothes are loose:).
Ok now to the point of this post.
I feel super motivated since I have become a Beachbody coach. I love helping others get to their goals, and as I run my facebook challenge, I feel like I have to follow the rules I give them. I have to be a good example, and I have to be working on my own goals to inspire them. They are inspiring me to as I see them change before my eyes , both physically and their habits, which is actually more important.
In my first month as a coach, aside from my stats above, I also made enough money to pay my car insurance and car payment, a week of groceries and car money, and two nice pairs of shoes (Ok, not responsible, but a girl's gotta have fun too). This month I will do even better.
Have you ever wanted a job where you really change someone's life in a positive way? Do you want to motivate others to be the best person they can be? Do you want to be your own boss or make extra money? Email me to find out more about becoming a Beachbody coach (april6678@sbcglobal.net) or check out my site http://beachbodycoach.com/april6678. Don't worry I'm not a hard seller....nothing to lose by asking (well except weight:) and so much to gain.
Today's workout: weights: shoulders, abs, biceps, triceps
60 min on the arc trainer
Today's diet (btw woke up very late today)
Breakfast (which was more like lunch time): 2 eggs , 1 cup of oats
snack: banana
Dinner: strawberry shakeology with fresh strawberries and blueberries
snack: celery with hummus
Happy Memorial DAy and God bless those who have served/ and are serving our country. Thank you for our freedom!
Sunday, May 26, 2013
my sunday "routine"
One thing I attribute my success in losing weight to is my sunday routine:). Every Sunday I go to church and go for my long run (or if it's really horrible weather, I do a longer indoor workout). This gets my mind , body, and spirit in place for success. I never deviate from that beginning of the week routine.....sometimes friends gets upset if they want to hang out on Sunday...I'll say , I can't until after church and my run. I just can't skip those things....they start my week off right. (And those who love me understand that anyways:).
Start off your weekend with a routine and see how it helps your goals. You're less likely to go off track if you start the week well. Healthy eating and exercise on the first day of the week.....see if it helps you make a change in your life.
Today's workout:
7.5 mile jog, 1 mile walk (shorter than I intended.....someone almost hit me with their car, had to jump on curb and my foot hurts....icing it now)
30 minute body combat DVD
Today's diet
Breakfast: egg white omelet with spinach and tomato, 2 pieces wheat toast w. natural peanut butter
Snack: apple, 10 raw almonds
Lunch: tofu with veggies
Dinner: chocolate shakeology with natural peanut butter
Snack: fruit salad
** want to learn about shakeology, body combat (world's most awesome workout) or Beachbody's other great workouts? http://beachbodycoach.com/april6678
or email april6678@sbcglobal.net for more information....let me help you find the secret to weight loss success:)
Start off your weekend with a routine and see how it helps your goals. You're less likely to go off track if you start the week well. Healthy eating and exercise on the first day of the week.....see if it helps you make a change in your life.
Today's workout:
7.5 mile jog, 1 mile walk (shorter than I intended.....someone almost hit me with their car, had to jump on curb and my foot hurts....icing it now)
30 minute body combat DVD
Today's diet
Breakfast: egg white omelet with spinach and tomato, 2 pieces wheat toast w. natural peanut butter
Snack: apple, 10 raw almonds
Lunch: tofu with veggies
Dinner: chocolate shakeology with natural peanut butter
Snack: fruit salad
** want to learn about shakeology, body combat (world's most awesome workout) or Beachbody's other great workouts? http://beachbodycoach.com/april6678
or email april6678@sbcglobal.net for more information....let me help you find the secret to weight loss success:)
Saturday, May 25, 2013
surviving memorial day picnics without blowing off healthy eating
Ahh holiday weekend...three days off for many people. But does that 3 days off lead to extra calories? It doesn't have to.
For me, I abstain from picnics...I'm not saying you have to...it's a personal choice . I do hope my willpower someday is where it needs to be. But for now, I don't go.
If you do have a picnic planned , here's some survival skills.
-Bring a healthier option. You know....you'll be surprised how many people eat it. WE had a staff breakfast (I know different scenario but still) and a slim co worker walked in with her fruit salad...well that fruit salad was gone (guess everyone was inspired by her being slim) . But also, that fruit salad was good. Bringing fruit, salad, turkey burgers, etc can be a healthy option for you and other guests.
-Eat before you go. A client told me he does this all the time (and he's lost a lot of weight) . You don't have to tell anyone you did this. Then he picks one thing he really wants and just drinks water for the rest of the picnic. If you circulate and mingle (bonus.....a few calories off for moving around) then truly no one will notice you aren't eating.
- REmember....no one cares what you're eating. WE worry so much about offending people by not eating their food....there are other people there...no one is looking only at you.
Above all else, if you do indulge, stick to 1-2 things you want in small portions, eat healthy the rest of the day, and bring a ball, volleyball , etc to engage everyone in some exercise.
AND LET'S NOT FORGET TO REMEMBER OUR TROOPS ON MEMORIAL DAY!
Happy holiday weekend and happy health!
Today's exercise: zumba, insanity DVd, plyo circuit (burpees, steps, walking pushup , etc.)
Today's diet:
Breakfast : 2 eggs, wheat toast with natural peanut butter
snack: banana
lunch: salad with grilled chicken
snach: rice cake with natural peanut butter
dinner: strawberry shakeology with blueberries
snack: air popped popcorn
For me, I abstain from picnics...I'm not saying you have to...it's a personal choice . I do hope my willpower someday is where it needs to be. But for now, I don't go.
If you do have a picnic planned , here's some survival skills.
-Bring a healthier option. You know....you'll be surprised how many people eat it. WE had a staff breakfast (I know different scenario but still) and a slim co worker walked in with her fruit salad...well that fruit salad was gone (guess everyone was inspired by her being slim) . But also, that fruit salad was good. Bringing fruit, salad, turkey burgers, etc can be a healthy option for you and other guests.
-Eat before you go. A client told me he does this all the time (and he's lost a lot of weight) . You don't have to tell anyone you did this. Then he picks one thing he really wants and just drinks water for the rest of the picnic. If you circulate and mingle (bonus.....a few calories off for moving around) then truly no one will notice you aren't eating.
- REmember....no one cares what you're eating. WE worry so much about offending people by not eating their food....there are other people there...no one is looking only at you.
Above all else, if you do indulge, stick to 1-2 things you want in small portions, eat healthy the rest of the day, and bring a ball, volleyball , etc to engage everyone in some exercise.
AND LET'S NOT FORGET TO REMEMBER OUR TROOPS ON MEMORIAL DAY!
Happy holiday weekend and happy health!
Today's exercise: zumba, insanity DVd, plyo circuit (burpees, steps, walking pushup , etc.)
Today's diet:
Breakfast : 2 eggs, wheat toast with natural peanut butter
snack: banana
lunch: salad with grilled chicken
snach: rice cake with natural peanut butter
dinner: strawberry shakeology with blueberries
snack: air popped popcorn
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