Beach Ready Now

Nutrition + Mindset + Total Body Wellness

Transformation Tuesday: Karen

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Transformation Tuesday
Today I want to brag about KAREN!! She started as a challenger in our groups and quickly decided she loved the challenge groups and lifestyle and became a coach on our team. Her story is so inspirational!!! She writes:

“Transformation Tuesday…

My heart is so full as I look at this picture. Who is this person I see on the right? This is a person that I am just starting to get to know. She is different from what I have been in the past. She is what I have worked so hard to become. She is and will be my forever self.

It is not easy to get to this point. It takes time, it takes dedication, and it takes hard work. I am so proud of who I am becoming. I am not there yet, but I am working hard each day to get there.

Here are a couple of words that I use, that keep me going, and I hope they help you…

-success is having what it takes to keep positivity on the trail to total freedom
-stand firm
-knock negativity to the ground, and forgetting it ever comes along
-Hold yourself accountable for everything you do
-Offer a helping hand to those not as fortunate as you.

I cannot express my gratitude for this experience, and journey I have been on. This is my life now, and I look forward to each and every day I am able to live it!”

 

Core de Force Social Media Contest

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CORE DE force social media contest

Who wants to win a Core de Force BASE KIT and $1,500? I do!! Here’s how you can enter:

1) Log in to your account on Beachbody on Demand (get a Free Trial of Beachbody on Demand if you don’t have it yet)
2) Access the Core De Force BOD Sneak Peek workout (only available on 10/3), titled “MMA Speed” and complete the entire workout
3) Take a photograph of you performing or right after you have finished the Core De Force BOD Sneak peek workout
4) Post photo to your own Instagram OR Twitter page and include the two hashtags: #CoreDeForce and #Sweepstakes no later than 10/7
5) The three winners will be randomly selected

  • Join our Core de Force Sneak Peek and Hybrid Challenge Group in October, leading up to the release of Core de Force in November! Join HERE
  • Sign up to win a FREE COPY of Core de Force

Change your Thinking About Inviting

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https://youtu.be/9FmXbart8vg

Change your Thinking About Inviting 

As new coaches, inviting can be scary.  What seems frightening can actually be a HUGE blessing to your own personal life.  All you really need to do is make a mental shift that takes four steps.

Watch this video:

Your INVITING has to match your goals. By starting 3-5 conversations and adding 3-5 contacts daily, you will hit SC5-10. So, do the math… if you start 6-10 convos daily and add 6-10 contacts daily, you’ll be in the 10-20 ballpark. Why do I do 30+ contacts daily? It’s because I want to ALWAYS hit SC20-30. If you want to earn more, rank advance more often, and build your business more quickly, you need to build more relationships. It’s simple math!

If you want to build more online relationships while building your fitness business, join our team!

Fill out my online form.

#ROCKtober Challenge Group

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investin basics

Who’s excited to ROCK their fitness goals in October? I am!! Truth be told, I haven’t always been a workout fanatic. In fact, I used to dread it. I’d hop off and on the fitness bandwagon. It wasn’t until I discovered the camaraderie of coaching and accountability groups that I really made it a habit. Now, I don’t think I’ve missed more than a few days in over three years. I want to help YOU get to where I am now! This 30-Day Accountability Group launches on MONDAY.  You’ll get:

  • Daily accountability and support
  • Clean eating meal plans
  • Recipes
  • One-song workouts
  • Tips for creating healthy habits
  • Fun and prizes!

You’ll need:

  • Me as your coach
  • Your fitness program (I’ve done them all, I’d love to help match you with the right one)
  • Shakeology (ask me about the discount)
  • The desire to improve yourself from the inside out

Want to join us?  Email me at [email protected] TODAY to reserve your spot!

Three-Day Refresh Results

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Three Day Refresh Results
3 Day Refresh:  Day One

I wasn’t too excited about the 3-Day Refresh until I stepped on the scale and discovered I was up about 4-5 pounds from where I was last year.  Not a big deal, but I know shedding a little bit of weight will help me run faster.  And of course, it will help me fit into my skinny jeans more comfortably.  Now I’m FIRED UP to see some change. 

I also want to get the gunk out of my system.  I need a caffeine detox.  I’ve been sleeping like crap lately, and I think I’ve just been relying too much on caffeine to wake me up in the morning – but then that backfires.

I am going to see how closely I can stick to it this time.  Every single time I’ve done it, I’ve cheated a little bit.  I still end up losing 3-5 pounds (read about my first experience with 3 Day Refresh).  Like I always say, aim for progress – not perfection.

End of Day One – 95% perfect!!  (this hardly never happens)


3 DAY REFRESH LOSE WEIGHT AND FEEL GREAT!

3 Day Refresh:  Day Two

Morning:  Happy about the success of Day One

Mid-Day:  Another Fiber Sweep?  Well OK.  If I have to.  #chug it

Evening:  Doing fine, but HANGRY.  That is all. 

Late Night:  My name is Kim, and I have sinned.  I was following the 3-Day Refresh plan to a T up until about 9pm. NO cheats. Things were looking GOOD.  I had just arrived back at home after running errands and I was RAVENOUS.  I dove into my homemade hummus the the veggies weren’t cutting it.  Then, I spotted some pita bread in the fridge.  Before I knew it, I had smeared hummus all over about three pieces of pita bread. Then that lead to feeling like I need protein too so ate some salmon cakes we had leftover.  When all was said and done, I’m sure I consumed about an extra 1000 calories.  I am normally not a binge eater, but that felt pretty close to it.  Not so much for the quantity of food I ate, that wouldn’t be far from a “normal” meal for me while not following this plan, but because I felt a little out of control when I ate and super-guilty when it was over.

I was feeling horrible not only because I wanted to do it “for real” this time, but because I know so many of you are following my journey on Snapchat.  I “conveniently” left out the binge photos from my story.  In the interest of keeping it real, I’m telling it like it is.

3 Day Refresh:  Day Three

I think the hard part of the 3-Day Refresh for me is that I am used to consuming about 2200-2500 calories per day.  It’s just too drastic of a change for a food slut like me.  I also don’t want to stop working out for three days.  If I did, I’m sure I would be less #hangry by the eve of DAY TWO. 

 I’m doubting that the scale will reflect much change when I weigh in tomorrow. I ate WAY too many carbs last night.  BUT – Each time I do this, I feel like it does get me back on track for being more careful about what I eat.  I eat mindlessly quite a bit.  

Day Four:  HAPPY DANCE

I am in SHOCK that I still lost three pounds after Friday night’s fiasco.   

Core de Force: Countdown to the Core

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Core de Force Sneak Peek
Core de Force is the upcoming workout program from Joel Freeman and Jericho Matthews (you may remember them from Les Mills Pump).  It’s a 30-day program designed to carve out your core with moves inspired by MMA (Mixed Martial Arts).  It requires zero-equipment and consists of 3-minute rounds.  I can’t wait to try it!  It will be released in November exclusively through Team Beachbody coaches like me, but you can get a sneak peek on October 3rd.

Run, Walk, ROCK

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Run, Walk, ROCK

Five years ago I couldn’t run a mile.  I’d get winded going up two flights of stairs.  I was 40 years old and out of shape.  I knew I had to do something to take control of my health.  That’s when I started making small steps toward improving my health and wellness.  This year, at age 45, I crossed “running a marathon” off my bucket list.  It didn’t happen overnight.  I started by running a mile, then two.  Doing a 5K.  The 5K lead to a 10K which lead to a half marathon.

I don’t think I could have done the marathon without the support of my friend and running buddy Jessica Kolde.  We pushed each other when we needed it.  When you take on a new endeavor or a new challenge, having support is crucial.  That’s why our team created the Run, Walk, Rock accountability group.  This group is for anyone — whether you’re on the couch thinking about completing your first 5K or running a marathon. If you run, you’re a runner and we want to cheer you on!

(This group is open to anyone.  Just “friend” me on Facebook first, then request that add you HERE .  I just ask that you are not already working with another online health and fitness coach.  Please invite your friends to this group!)

You will find:

  • Running tips
  • Hybrid workouts
  • Discussion topics
  • Our favorite apps
  • Meal plans

Join us:  Run, Walk, Rock

Create Your Own Happy

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The Happiness Project = Create Your Own HappyThat was then, this is now…

Ever wonder why I hype personal development so much? It’s because long-lasting transformation happens on the inside. Your body will only go as far as your mind will take it. If you don’t work on that, you will fall back into old habits and self-sabotage. I’m living proof of that.

This is a photo of me in 2010. I actually weighed LESS in the first photo (by a few pounds) but I am so much healthier now. You may see someone who “doesn’t need to lose weight” in that photo. I see someone who was addicted to Diet Coke, didn’t exercise, skipped meals and wasn’t healthy. In the after photo, it’s apparent I’m happier and more confident. The scale reflects none of that.

My mind and body transformation started about four years ago, shortly before I became a coach. It started with fitness. I began running, then going to the gym. But, it wasn’t until I became active in the coach community and realized the importance of personal development that the confidence started to emerge. That has made a huge difference in my life.

When you focus on getting your head in the right place, you can then work on creating habits that change your life. With food, it’s eating the right foods in the right combination and portions. With fitness, it may be focusing on building muscle, endurance and increasing flexibility. Notice I DID NOT say getting on the scale. If you work on those things, your body weight will regulate itself. It’s simply a byproduct of self-improvement.

Perhaps even more importantly than that, your healthy habits will give you more confidence. That has a ripple effect on the rest of your life – not just your physical health. You’ll see yourself living up to your potential in other areas of your life too. To get perfectly healthy body you need a good consultant. You can visit this page to know how to get perfect physiotherapist for you.

One of my favorite Personal Development authors is Gretchen Rubin. She and I met at a blogging conference in NYC. In October, I’ll be running a workshop based on her book The Happiness Project. Details here: https://www.facebook.com/events/330001507346723/

 

Healthy Crock Pot Recipes: Greek Chicken

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2 tsp. minced garlic
juice of two lemons
3 Tbsp. unsalted butter
1/4 C. extra virgin olive oil
2 Tbsp. dried oregano
2 tsp. dried parsley
Sea salt and pepper to taste

Combine the garlic, lemon juice, butter, olive oil and brush chicken with it.  Sprinkle with oregano.  Cook on low for 6-8 hours.  Optional:  Cut up onion wedges and add diced potatoes under the chicken.  Add one 15-ounce can low sodium chicken broth.  They will absorb the juices.  DELICIOUS!

Running is for Asses

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running is for asses

Sometimes I’m an ass. I can be stubborn, bull-headed, and impatient. And when called out on those things, my first instinct is to deny them. Because, I’ll admit it, I also don’t like being wrong. Earlier this week, on more than one occasion, I was reminded of that. Damn. Not being perfect really sucks sometimes.

In the past, dealing with my imperfections often meant trying to defend myself, blaming other people or grabbing a glass or two of wine. Those tactics may have helped temporarily, but long term they don’t do anyone any good— especially me. It was just kicking the can down the road, putting off the real issue to deal with later. Part of my own personal development has included coming to terms with the traits in myself I’d most like to deny.

Grandma's MarathonIt’s only through recognition and acceptance that growth emerges. I’m getting better at doing that. I am trying to find healthier, more productive ways to be a better friend, coach, mentor, wife and mom. One of those ways is to run off the crazy. Running is really the only cardio I really like, because it allows me time to settle the cobwebs in my mind. When I’m running, I can reflect upon situations in my life I’m not happy with and things about myself I want to change. More often than not, an idea or solution pops into my head while I’m running. Sometimes it doesn’t, but at least I’ve gotten in a workout in the process.

I also use running as a time to reflect upon how lucky I am. I’ve gained appreciation the people in my life who have seen the worst sides of me and love me anyway. They are rockstars and I am blessed beyond measure. That fact keeps me humble, and allows me to be more accepting of their limitations (another thing I’m not good at).

I know that I can sometimes be moody, impatient, irritable and withdrawn. I can’t change my nature, but I can change the way I deal with it. Now, I don’t try to deny my bad side. I use it to make me stronger. You see, nobody is perfect. Don’t waste your time pretending you are or trying to be. The sooner we realize that fact and actually use that information, the better off we’ll be. We can start looking at our dark sides as a warped sort of blessing, pathways to growth. When we accept them fully, we see them as gifts we are given to allow us to reach new heights.

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