It's early but I am UP and MOVING! Excited for Day #9

It's Day #9 of our Fitness Challenge!!

Our Challenge for Today is:

40 sit ups
38 crunches
33s plank
20 pushups
32 Jumping Jacks
32 High Knees
12 Squats
12 Lunges (per leg)

Any feedback on intensity? How are we liking the adding cardio to the program?

I pushed my workout to 9:30 pm last night and felt great! I just keep on pushing. Week #2- I got this!

My Meal Plan is the same- had Oatmeal with 1/2 a banana for Breakfast, snuck in an 80 cal Greek Yogurt for snack, my Shakeology will come into play for Lunch (which is coming up) and then adding some all natural rice pudding that I slow cooked yesterday for my 150 cal snack. Dinner tonight will be ground/brown turkey taco salad with tomatoes and a nice, tall glass of H20. Then workout with my peanuts for snack before bed.

I am still working my way towards my goals. Hopefully everyone else is too!

I am a HUGE fan of Shakeology and would like to inform everyone what Shakeology is all about:

More than 70 different ingredients were chosen for Shakeology from around the world for their potency and their ability to deliver the nutrients your body needs. Here are the key nutrient groups that these ingredients deliver:*

• A variety of Protein and Essential Amino Acids to help build long, lean
muscles and reduce food cravings.
• A wide variety of Antioxidants to help counteract free radical damage
that can lead to degenerative diseases.
• Phytonutrients to help alkalize the body and promote detoxification to
restore health and vitality.
• Prebiotics, Probiotics, and Digestive Enzymes which aid in improving
digestion, regularity, and nutrient absorption.
• Vitamins and Minerals your body needs to function at its best.

Bottom line: This is about giving your body the best nutrition possible and a daily commitment to improve your overall health.

What can it do for you?
Shakeology is an effective way to help you lose weight, increase your energy and be the healthiest you can possibly be. In an independent 90-day study, participants who replaced at least one meal per day experienced some amazing health benefits.

Shakeology can help you:
• Lose weight
• Reduce cravings
• Increase energy and stamina
• Promote healthy digestion and regularity

Proven results

As part of the recommended Shakeology program of replacing a meal with one shake per day, along with regular exercise and a balanced diet, participants experienced even more remarkable health improvements.
The study also showed that participants were able to:

• Reduce total cholesterol by 30% on average
• Reduce LDL (“bad”) cholesterol by 38% on average
• Reduce cardiovascular risk ratio by 24% on average
• Reduce oxidative damage caused by free radicals on average by 45%,
which can help decrease the risk for developing degenerative conditions
like heart disease, dementia, and arthritis

(In a 90-day study, participants replaced one meal per day with Shakeology, ate a balanced diet and exercised moderately three times per week. Total cholesterol was reduced on average by 30% and LDL cholesterol reduced on average by 38%.)

Why do people need Shakeology?

It’s hard to eat the recommended daily servings of fresh fruit and vegetables every day, especially with today’s busy lifestyles. Convenience foods, like packaged or fast food, are so processed that important nutrients have been destroyed. Shakeology helps provide what you’ve been missing, delivering a wide variety of nutrients from whole food sources to meet your body’s needs. Plus, each highly nutritious, low-calorie serving helps to keep you full and satisfied between meals.
Reaching specific customers is easy when you target their particular needs and concerns. Here are suggestions for how Shakeology can help them achieve their goals.

Beachbody Customers: Lose weight by replacing one meal per day with a shake. Helps sustain energy needed to exercise, which helps lower total and LDL (“bad“) cholesterol.

Baby boomers: Helps reduce oxidative damage from free radicals that causes rapid aging in the body and leads to degenerative conditions like
heart disease, high blood pressure, dementia, and arthritis. Helps you have more energy to enjoy life.

Busy parents: A quick and convenient way to get complete nutrition. Supplies more energy to help keep up with kids and a hectic lifestyle.

Busy professionals and college students: Easier to make (and tastier) than a salad. A quick and convenient way to get complete nutrition on a full schedule. Excellent as a healthy snack when eating full meals is not possible.

Health-minded people: Save money by replacing many nutritional supplements with just one shake a day.

People who don’t like fruits and vegetables: An easy and tasty way to drink the nutrients equal to those in a bowl full of fruits and vegetables.

Shakeology simplifies nutrition and makes good “cents.”
Shakeology costs approximately $4 per serving ($120 per month) for
high-quality antioxidants, 23 vitamins and minerals, super green
phytonutrients, whey protein and essential amino acids, prebiotics and
digestive enzymes, good carbs, and low fats. Or you can purchase each
supplement separately, at a cost of about $250 per month.

Day #8- Get Fit!!

Today starts a boosted up fitness program. Don't forget to update your calendar. Remember, it is 1 rep, we are building amount each week. Stick with it, make it happen!

Here is our challenge:

36 sit ups

29 crunches

30s plank

19 pushups

30 Jumping Jacks

30 High Knees

10 Squats

10 Lunges (per leg)

Make time and we got this! Continue to work on your meals. Start your day with a small 1 1/2 cup cooked oatmeal with 1 piece of whole wheat toast and a glass of non-concentrated orange juice. Follow up with a morning snack of 100 calories or less. Maybe a salad with some grilled chicken for lunch (Remember 3 tbsp of fat-free dressing- ONLY and hold the bacon bits and croutons.) Work some water into this meal. Then fit in another early afternoon snack of 150 calories or less. For your 3rd meal, if you are using Shakeology in your plan, perfect time to get your Shake on! If not, try a bowl of soup (no potatoes, no cream) with 1 piece of fruit or 1 serving of veggies. Try a 3rd snack of 100 calories or less. (this is my peanut break) and for a later meal try some chicken, fish or turkey (approx. 3 ounces or the size of a deck and a half of playing cards) with 2 servings of veggies and a beverage.

Please don't forget to hydrate yourself. This is a lot of food just portioned. I am terrible at getting 3 meals a day let alone 4 meals and 3 snacks- so this is my hurdle as well. We are all working together and I hope everyone is feeling as great as I am!!

Day #8- BRING IT!

KEL~

BEACHBODY

Day #7 REST DAY

Rest day... no working out today!!

It's day #6- Mean Abs- here we come!- Let's talk about Accountability!

Are you being Accountable?

ac·count·a·bil·i·ty

əˌkountəˈbilitē/

noun

noun: accountability

the fact or condition of being accountable; responsibility.

"their lack of accountability has corroded public respect"

synonyms:

responsibility, liability, answerability "there must be accountability for the expenditure of every public cent"

We are 6 days into our Mean Abs June Challenge and I wanted to take a some time to discuss tracking and being accountable for your fitness goals. 

Ways to be accountable:

1) Write down your goals and review daily.

2) Find motivational quotes and place them around places that you choose to work-out to help keep you going in the right direction to achieve your goals.

3) Join a Facebook group..i.e. you are welcome to join mine at: 

Fit Club with Kel- Facebook 

Why is accountability important?

Accountability and ANY Goals that we want to achieve go hand in hand.  If you wanted to save money, quit smoking, cut out caffeine you would need to start with accountability to help you reach those goals.  The same goes for your workout and fitness goals.  Having a support system helps accountability by having others who are on the same journey, working towards the same goals. This is a win-win situation..with everyone getting the accountability they need!  The best part is that this makes for a happier life...and let's be honest, isn't that what we all want?  I definitely know that I do! 

Why having an accountability partner is key!

Accountability is important with achieving fitness goals because consistency is a key factor to achieving our goals and let's face it, without being accountable, it is hard to be consistent. 

Here is an example:  You can't wait to work out.  You set a goal for yourself that you are going to get up, go to the gym every Monday, Wednesday and Friday at 5 a.m.. You do great for 2 weeks then one morning your alarm doesn't go off. You slept in and it felt so good that you then decide that you don't really like getting up so early in the morning to work out. Next thing you know, you are no longer working out and no longer achieving that goal that you set for yourself. 

But, then you were meeting a friend at the gym every morning- doesn't that change things a bit?  If you alarm didn't go off one morning- wouldn't your friend call you to give you a hard time?  That would make that friend a huge motivator, an accountability partner to help you reach those goals. 

 The best part is, after that one morning, for now on you will make sure your alarm goes off and you continue to achieve those goals you set for yourself.     

Now, this helps in understanding what I do, as a Beachbody Coach.  I am here, getting out of bed early to help YOU achieve your GOALS, as well as everyone who is a part of my group on Facebook.  We are all counting on each other to get the workouts, to share the recipes for eating healthy and to keep talking about our goals and what we are hoping to achieve.

We are doing this Challenge as a team, working out as a team and pushing one another towards each of our individual goals.  We all need accountability partners and depend on each other..even me, as a Coach.  

 

The importance of self-accountability

Another part that comes into play with accountability, is the lack of SELF-accountability.  Even though we need each other to ultimately achieve our goals, we also need to have self- accountability!  With Fitness Goals- it takes a lot of hard work, commitment and dedication for us to get where we want to go. Many people start out with good intentions but quit or start making excuses to justify why they are not achieving the goals that they set for themselves.  Did you know that the #1 reason people quit is because at the end of the day there are no real consequences for their lack of self-accountability. 

We all need to set CLEAR goals and reward ourselves accordingly. If you reach a goal- treat yourself with something that you have been wanting.  That being said, if you DON'T achieve your goals or just plain "quit", there needs to be a consequence set. You need to discipline yourself like this is your career and you were risking getting fired.  These fitness goals need that same type of urgency It may be difficult and take time to see the "results" but in the end, won't it be worth the effort? 


Day #6 Workout plan:

34 Sit Ups

20 Crunches

28s Plank

17 Pushups

 

I am here. I am also hiring.  If you might be interested in becoming a Beachbody coach and earning an income, please visit my website at: Beachbody Coach Amstutz.  You can also email me with questions at: Coach Amstutz Email.   I am trying to build a team with a focus on Accountability.  This is important and the biggest, hardest challenge that I have ever had to do- but I am doing it for me.  The results are already showing in my Mood, my Energy has increased, I feel great and am starting to notice the difference in the way my clothes are fitting. At the end of the day the work is paying off and   I am doing it! (with the help of my Accountability Team, of course!)

Keep at it everyone- Set Goals for yourself and Achieve them!

See you at the finish line!  (24 days to go in this challenge!)

~KEL~ 

 

Day #5 of my June Challenge

It's another day and I am trying to stay on top of my workouts and food! It has been 5 days and I feel good! I am so happy to have my Shakeology back in my life!

How is everyone out there doing with their own challenge? Are you staying on top of your goals? Are you using any type of log? Are you feeling good?

I am really focusing on my food this week. I am cutting portions down and really trying to look at fuel for my body.

Last night I made chicken breast in the oven with 1 tbsp. Of Olive Oil and 1 tbsp of Coconut Oil. I also added some basil and had the moistest, tender chicken ever. I could eat that EVERYDAY!

This morning I started my day with my Shakeology (Reese yum) and then snacked on an 80 cal. Greek Yogurt with cherries. Yum yum.  Lunch was 2 hard boiled Brown eggs (can't wait to get chickens next year) and 7 cherry tomatoes. Delic.  Dinner will be my left over chicken and broccoli and I can't wait!!

Don't forget the workout! It's Day 5.  We got this!!!

Next week we are going to add some cardio to the calendar. Got to get us moving!!!

Keep moving everybody!#

Its DAY #4 Everyone- Let's keep moving foward

Who is enjoying Shakeology with me?

I am really curious to know what is adding Shakeology to their day?  I am obsessed with Shakeology.  I am *only having 1 shake a day but wish I were having a double dose daily.  That is how yummy my Shakes are!

Curious about this SHAKE I speak of?  It is ah-mazing!  I prefer Vanilla.  I think there is a lot more pairing you can do with Vanilla than any other- but then again, I don't really experiment.  I am obsessed with my Reese inspired Shake and that is just about it!

pinned image

I know that it is DAY #4 and some of you may be getting a little "tired" of these tedious workouts- but 1 quick question for you- How bad do you want this?

I know the feeling- I get bored SO easily. I mean, I join something and if I am not getting "it" quick enough, my impatience sets in and it's all over!!!

But, I want this!  I am dedicated to this and making this change, for good.  I think the most powerful thing that I came across ed today was this:

It takes 4 weeks for YOU to see your body change,

It takes 8 weeks for your FRIENDS to notice,

It takes 12 weeks for EVERYONE ELSE to see your results,

DON'T GIVE UP!!!

Everyday that you eat right and get your workout in ADDS UP!

So, if you are doing this challenge with me, Keep Going! I am here! We are doing this together. I am determined to get fit and look nice in my swim suit!

Our Challenge for today:

27 sit ups

10 crunches

20s plank

14 pushups

Dinner ideas for tonight:

Choose 1 of the following:
1) 5 ounce piece of Chicken (no skin, no frying) - this is my option (Picky Picky girl!)
2) 5 ounce piece of fish (no frying!)
3) 5 ounce piece of turkey (no skin, no frying)
(5 ounces is approx. the size of a deck and a half of playing cards!)

2 servings of VEGGIES

Choose 1 of the following beverages:
1) 1 12-oz can of diet soda
2) 1 cup of lemonade (fresh)
3) Unlimited PLAIN Water (Flat or Fizzy)
4) 1 cup of flavored water
5) 1 cup of juice (no concentrate please)
6) 1 cup of unsweetened iced tea or any type of tea
7) 1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk.

Keep going everyone! We got this!!!

Kel

Toy's, Toy's and more Toy's...

It's humorous to me that when my kids are acting out of the way that my Hubs prefers it is because I spoil them or lack discipline skills..yet this weekend he went out and bought them a new four wheeler that is faster than the one they already have ...

But at the end of the day it really is neither here nor there because it's all about them and of course they LOVE it!! 

Just cracks me up.  Does anyone else experience this with their significant other?? 

Well, we have 2 power wheels (a jeep and all terrain) plus a power wheel four wheeler and now a bigger battery 4 wheeler plus Daddies 4 wheeler and his Go Cart.   Toy's , Toy's, Toy's!!!