Saturday, June 7, 2014

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: 


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. 

accountability + resilience = unstoppable by jo

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

 Now hiring!  You do not have to be a personal trainer or fitness expert to be a #Beachbody Coach.  Join my team.  Get fit, both physically and financially!  #NowHiring #jobs #JobOpportunity #exercise #fitness http://www.templefitclub.com/Join_My_Team_.html
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~ 


 

Thursday, June 5, 2014

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!#

Wednesday, June 4, 2014

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

Tuesday, June 3, 2014

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!!!

Mean Abs- JUNE - DAY #3

It is Day #3- who is with me?

Our Challenge for Tuesday, June 3rd 2014:

23 sit ups
7 crunches
15s plank
12 pushups

Lacking motivation, worried that you are going to give up. Here are some great tips about how to get motivated to get in shape!
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For everyone who is participating, you CAN DO THIS!   We are doing this together and we are going to make it happen!

So, let's start talking about food- who is with me?

We are going to eat  ALOT!  I am following a few meal plans here to help us with results. So we are not only working out but also getting on a better eating plan.  I am starting us off easy with the workouts and will build some cardio in as the week progresses.  

Sample Schedule:
Meal 1 - 8:30 am
Snack -  10:30 am
Meal 2-  11:30 am
Snack -   1:00 pm
Meal 3-   3:30 pm
Meal 4-   7:00 pm
Snack 3-  8:30 pm

They key is to eat something every 3-4 hours, even if you are not hungry.  This is so difficult for me! Do not stuff yourself, but eat until you are no longer hungry.  If you need less than the recommended servings, great, cut back. If you want to switch, that is ok too.

1 cup of coffee is allowed each day.  Minimal amounts of sugar and milk in the coffee though.  Stay away from Conconcotions that are full of calories!!

If you choose diet soda, you are only ALLOWED to have 1- 12 ounce PER DAY, MAX.  

Two slices of 100-percent whole-grain or 100-percent whole-wheat bread can be consumed at any point throughout the day at any time, however, only 2 slices!

Meal 1
- 1 piece of fruit
- choose 1 of following:
    1.  1 small bowl of oatmeal (1 1/2 cups cooked)
    2.  2 egg WHITES -or- 1 egg white omelet with diced veggies (made with 2 egg whites max)
    3.  1 small bowl of sugar-free cereal with fat-free, skim, or 1 % milk
    4.  1 container of low-fat or fat-free yogurt
    5.  1 cup fresh juice- not from concentrate (grapefruit, apple, orange, tomato, carrot)

Snack 1-
   100 calorie or less
100 calorie snacks
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Meal 2
- Choose 1 of following (do not exceed 300 calories and watch added sugars)
      1.  1 fruit smoothie
      2.  1 protein shake
      3.  1 bowl of soup (no potatoes, no cream, no meat)  Good choices are Vegetables, lentil, chickpea, split pea, black bean, tomato bisque, etc.  Be careful of sodium content.

- 1 piece of fruit -or- 1 serving of veggies

- Choose 1 of following beverages:
1 12-ounce can diet soda
1 cup lemonade (fresh)
unlimited PLAIN water (flat or fizzy)
1 cup flavored water
1 cup of juice (not from concentrate)
1 cup of unsweetened iced tea or any type of tea
1 cup of low-fat, reduced fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk.

Snack 2:  150 calories or less
Edamame made the  @Appetite for Health list of 10 Best Slimming Snacks!   #diet #healthy  #snacks
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Meal 3- 
- 1 small salad (no bacon bits, no croutons, 3 tbsp max of fat-free dressing)
- choose 1 of the following: 1 piece of chicken (4-6 ounces, no skin, no frying) -or- 1 piece of turkey (4-6 ounces, no skin, no frying) -or- 1 piece of fish (4-6 ounces, no frying)- you can have 1 slice of cheese if desired.
- 1 serving of veggies
- choose one of following beverages:
1 12-ounce can diet soda
1 cup lemonade (fresh)
unlimited PLAIN water (flat or fizzy)
1 cup flavored water
1 cup of juice (not from concentrate)
1 cup of unsweetened iced tea or any type of tea
1 cup of low-fat, reduced fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk.

Meal 4- 
- 3 servings of veggies
- 1 cup of beans (no baked beans)
- Choose 1 of the following beverages:
1 12-ounce can diet soda
1 cup lemonade (fresh)
unlimited PLAIN water (flat or fizzy)
1 cup flavored water
1 cup of juice (not from concentrate)
1 cup of unsweetened iced tea or any type of tea
1 cup of low-fat, reduced fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk.

Snack 3-  100 calories or less

Don't forget your workout.  You want to also get some cardio in with this diet option.  Great ideas:  jogging outside, walking/running on treadmill, elliptical machine, stationary or mobile bicycle, swimming laps, stair climber, 225 jump rope revolutions, treadmill walk/run intervals, zumba or other type of aerobics, spinning class, other high-intensity cardio programs, rowing machine.


As we build, I will be adding to our daily workouts.  Get ready for those Jumping jacks and squats!

Happy Workouts all!

Kel

May Small Changes Challenge - Get Moving! - Forever, For Always, No Matter What
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Monday, June 2, 2014

Let's get FIT- June Challenge - DAY #2

Day #2- C'mon everyone- you are doing G R E A T!


I am pumped up and ready to do this!  I started my day with my Vanilla Shakeology with 2 tablespoons of awesome Chocolate powder peanut butter (if you have not had- your missing out!)  and my water and ICE - because I like my shake to be a little chunky.

Chocolate PB2 Smoothie - Now takes the place of ice cream in my life.    1/4 cup of Chocolate PB2, 1/2 cup of Vanilla Almond Milk, 1 scoop Vanilla Protein Powder.  Add ice and blend!  Calories 210, Fat 5 grams, Carbs 21.5, Protein 23.5 grams

Now, it is dabbling in some work.  Then I will be starting my awesome MEAN ABS workout!  I am not messing around.  I am sticking to this challenge, I am making this happen for me and for my life, for my body and to help boost my self esteem! 

I am excited and ready to do this.

Enough about me.  Who wants the LOW DOWN on what to do today? 

DAY #2
19 sit ups
6 crunches
12s plank
11 pushups


Who is ready to do this?

I think today I am also going to put a little elliptical workout with this mash.  Just a quick 20 minutes/200 calorie burn.   As for meals for the day:

Breakfast:  Shakeology
Lunch:       2 slices Chicken breast/thin sliced  with 2 slices of whole wheat white bread (because I am SUPER picky)- with 1 tbsp miracle whip (light) and brown mustard with 2 slices of a tomato.  This sandwich is 312 calories.  DRINK WATER!
Dinner:       BBQ Chicken on the grill - this is 160 calories.  We do not use a whole chicken breasts, instead we cut up into smaller pieces and I eat x4.  Also, I pair with Blue Lake Cut Green Beans - which a 1/3 cup is only 15 calories.  If you pair with frozen corn, you are looking at 83 calories for 2/3 cup. (I am partial to green beans).  Also, if you like tomatoes (which I am a sucker for tomatoes) - cherry tomatoes are - 6 cherry tomatoes are 18 calories.  That is less than a lot of fruits and veggies and a good pairing with BBQ chicken.

I am keeping it light. I am trying to really watch my portions and labels!  I want to still eat what I want, but just not so much of what I want!!!
My biggest challenge is that I am SUPER picky!  I don't eat fish, a lot of different fruits and honestly I am creature of habit and would love to continuously eat the SAME things.

You guys are all do this! And I would love to hear what  your eating and your results as we go. 

Let's do this!

KEL

Let's get fit - JUNE challenge DAY 1

Who doesn't want to look great in their Swimsuit this summer?

Ugh, it is almost that dreadful bathing suit season... I am not ready at all.  I keep saying to myself, I wish I had worked out more, tanned to "hide" my tummy and thighs, not ate that burger that was oh, so, delicious.

So, what do I do? I stop eating.  I do F A D diets.  I workout like a crazy person for a few days then get tired of it.  Then I go out in my suit feeling completely uncomfortable. 

Well, no more!  My life is on a changed path and I am not looking back.  I am going to do this.  I am going to get fit, flatten up my fat and feel good!

It all starts TODAY! Who is with me? 

Get ready, it is MEAN ABS June here and I would like everyone to join me on this awesome transformation.  I will be using Shakeology in my journey.  If you are interested in Shakeology, visit my website at: www.beachbodycoach.com/KELAMSTUTZ

June Challenge:





















This will be a daily tracking and since I am a day late in posting (opps- yesterday was HECTIC)  I will say that I did the workout yesterday. If you missed it (I did post on the facebook group) https://www.facebook.com/groups/fitclubwithKel

DAY 1:   
15 sit ups             5 crunches              10s plank                10 pushups

You can always start today and just skip the Saturday REST day- it is NOT to late.  Join me and let's get this done!!


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