5 Things To Think About When Choosing An At Home Workout Program

There are SO many at home DVD programs out there. Most are actually pretty awesome (with the exception of a few like these).

Now that you've had a little laugh ;) I want to talk to you on a more, ah, serious note on choosing a workout program. As a mum of 3 at home programs are crucial for me. Between schooling, working, family life, gyms aren't an option. But with so many options to get you sweaty in the comfort of your living room it can be a little tricky to decide on what you need.

Overall, don't just go for what is the newest or fanciest or most popular. Think about these five factors  when you're choosing to start your fitness journey.

Workout Length

This one is pretty important. Not having enough time is a HUGE problem we all have. Getting a program that doesn't fit your schedule, while you may have good intentions, just likely isn't going to work. There are programs out there 10, 25, 30, minutes long. All designed to get you into the best shape of your life.

Check out T25 HERE
or 21 Day Fix HERE

Program Length

Do you need quick results to stay motivated? Does the thought of a 90 day program freak you out or get you amped up for a challenge. You need to consider how long are you willing to devote to going all in on a program (because that's what it takes, sorry). Obviously it's a lifestyle thing so in the biiiiig picture it doesn't matter, but right now, what can you commit to? 21 Days? 90 Days? Something in between?

Check out 21 Day Fix HERE

Check out P90X3 HERE

Workout Style

I know what I like. And cardio ain't it (except when I can either dance or kick and punch the air). Give me some weights and I'm a happy woman. I really disengage if I'm not into what I'm doing so it's SUPER important that you do a style of workout that you will enjoy. Don't feel the need to hammer out reps if stretching and body weight exercise is your thing. It's always important though to mix things up so if possible finding something that has a little bit of everything is like a holy grail.

Check out PiYo HERE
Check out CIZE HERE
Check our Hammer and Chisel HERE

Needs      

What exactly do you want to accomplish? Are you looking for abs or do you struggle with obesity like I do? What is it that YOU need. If you have injuries looking at a nutrition program first is a great option. Do you struggle with food? How about something that incorporates fitness AND nutrition. Want to get totally ripped? Options there too.

Check out 21 Day Fix HERE
Check out the 3 Day Refresh HERE

Trainer Type

I personally kind of like someone yelling at me through the screen. Some bravado. Less rah rah. But I'm not everyone so what appeals to the beast in me certainly won't appeal to everyone. Do you want the bouncy cheerleader? Do you resonate better with a male or female trainer?


All of these things are going to help you pick a program that is going to get you to YOUR goals. As a coach I ask my prospective challengers these questions. I don't just want to set someone up with just anything. I want them to get amazing results and have a great time doing it. With as little suffering as possible :P I can help you through these questions too when you get me as a FREE COACH HERE. I know many of these programs inside and out because I've done them all as a part of my weight loss and fitness journey.

Still can't choose? I feel ya!! I have program ADD like most people. I do have trouble sticking with one thing too long. I like to hop around. You can get access to a HUGE library of streaming programs with a TBB club Membership. Find out more HERE!!

As Always,

Rock. Lift. Love. 

***FREE*** Motivation and Affirmation Cards

What is one thing so many people struggle with when trying to make a significant change in their life? When the going gets tough? They lose steam. Sad to say it but it's true. We expect so much so fast these days that when results don't show up fast enough. You get discouraged. You begin to think you aren't worth it. Hey, I have BEEN there. I still go there from time to time. 

That is EXACTLY why it's so important to surround yourself with positive mindsets, pictures, sayings, people, and on and on. You have NO ROOM for negative in your life. Sure, negative is going to be there, but that's other people's problems. Not yours. Having constant visual cues is going to remind you of that and keep you from getting sucked into things not worthy of your energy.

One of the things that I like to do to keep my head on in the right direction is have these handy motivation cards around my home. I can keep them by my computer. I can keep one near my bathroom mirror. I can keep one on my fridge. And when I say I can, I mean I do. For REALZ. These are MY OWN PERSONAL Motivation and Affirmation Cards. 

DOWNLOAD PDF HERE (GOOGLE DRIVE)

I'm sharing them with you today because if they can make me feel better on my blah days, or keep me operating with even more energy on my good days, then it is my hope that they will also help you. 

Feel free to print this off and cut up and put in places where you will see them and where you need these reminders and boosts of positivity. Attach to index cards or find some heavy card stock to print on. 

Don't stop there!!! If you have an area in your life that needs special attention write it down on them! Heck, even whip out some cards and model your own after these. Take control in your life. This is really just an example of what I need, I just know lots of women have similar needs as me ;) 

Another GREAT way to have motivation and positivity is by having a coach! Find out more about having me as your FREE COACH HERE!!! I provide private weight loss accountability groups as well as FREE positive mindset and visioning groups. Lifting up the spirit of other women is my privilege. 

Rock. Lift. Love. 

My Five Best Weight Loss Tips

When I tell people I lost 100 lbs I usually get asked "how did you do it????". Besides putting in the work every day there are a few things I found myself repeating over and over and over....so I thought it would be great to write a quick post that I can refer people to, and that can be shared. 

My Five Best Weight Loss Tips 

1. Tracking. You HAVE to track in some kind of way. Whenever I am finding the numbers on the scale going back up I can pretty much directly relate it to tracking. It's the accountability. I don't care how you do it, count points, count macros, use My Fitness Pal, whatevs. Just do it!! Right now I am really enjoying using the 21 Day Fix containers. I have done other methods, and they've all had their time in my life, but right now, the containers are working best for me. 

2. Never Skip Breakfast. Before I wised up I would pretty much exist on coffee at my desk until noon at which time I'd grab something from the cafeteria. Bad all around Now I am a breakfast lover.  Eggs are usually the main star. It's easy to pre prep lots of stuff to get a really good breakfast. On days I have to be out of the house EXTRA quick I will grab a quick Shakeology and be on my way. Way better than anything I could grab on the way. 

3. Drink lots of water. If you aren't drinking water then what ARE you drinking? What calories are you taking in without realizing it? I'm also looking at you "diet" drinks. I used to be a Coke Zero addict (like 6 a day!!!!) and just because there are no calories does not mean it's all hunky dory. As a general rule you should be drinking 0.5 - 1 oz of water per lb. I've trained myself to go nowhere without a bottle of water. With so many great bottle options and ideas for flavoured waters it's easy to stay on top of it.  

4. Eat smart. This could really have a post, several in fact, all to itself. But how we eat, where we eat, when we eat. These are ALL things you are going to have to tackle. Avoid waiting too long between meals so that you don't get cranky. Don't eat distracted, in the car, with the TV on. SLOW DOWN. Sit at the table. Savour your food. Chew slower. Start the day right with breakfast, pack your food for the day. Have a meal plan for the week and take into account what you have going on those days but be flexible. Weight loss happens in the kitchen my friends.

5. Exercise. I don't exercise for all the calories it burns. Physically weight loss is 80% food anyways. I exercise for how it makes me feel. And how I feel makes me want to do better, eat better, act better. It's a self esteem cycle thing. I used to see exercise as a punishment for eating. That was a really bad way to see it. Now I view it as a way to reward my body. It doesn't take hours either. I have never once been to a gym!!! All in my own living room baby! 

BONUS: Stop seeking everything for the purpose of "weight loss". Start doing these things for your health and wellbeing. When I weighed over 250 lbs I felt like CRAP! I was out of breath. My body hurt. I had low energy. When I quit looking for quick fix or easy ways out and focused on feeling better the weight loss was a natural part of the process. 

Rock. Lift. Love.

5 Habits Shakeology Helps Me Break

You, me, your neighbour, your cousin's dog...when trying to lose weight almost everyone is making these mistakes. Not only once or twice but habitually. Over time those mistakes turned habit can REALLY add up. However many of those habits CAN be changed. And even better I'm going to tell you HOW!

First, lets take a look at these pesky habits that are getting in the way of us and our skinny jeans.

1. Skipping Breakfast. This is number one. Has to be. Morning's suck ESPECIALLY when you have kids. I am notorious for existing on coffee all morning then overloading later in the day. Science on this is also clear. Breakfast is freaking important. Yet, the crunch time is on. I've had to do the kid's out the door scramble (uuuuggghhh). This is where a Shakeology can help set your day. You're getting a meal, your getting solid nutrition into your body, takes minimal time to prepare. Win wins all around.

2. Skipping the produce aisle. Looks at us just hop, skipping, and jumping over the things we need the most. Putting ourselves last. Again. Make a mental note, eat more fruit and veg. BUT in the meantime Shakeology can really help with that, it's filling in those gaps that are left by not getting enough green. An added bonus is that because you're getting better nutrition you'll start to have more energy.

3. Too much sugar. Carb cravings man. Aren't they the worst? And it's no wonder we get them, we are skipping breakfast after all. And if you're like me, with a kid still crashing in your bed, you're probably sleeping like crap too. Sprinkle in some stress. It's a powder keg for cravings. This is one of my fav benefits of Shakeology...my senses think I am getting this really tasty treat while my body is getting a dose of far superior nutrition than the day old donut in the staff room I was eyeing. Don't judge me. You know you have too ;)

4. Hitting the drive through. Okay. I know this is a tough one. Been there done that a dozen too many times. It comes down again to being ridiculously busy. It's just easier and time saving to hit a drive through...or is it??? A really good quality nutrition shake can run you about $4-$5 per serving which is cheaper than the drive through not to mention how many fewer calories.

5. Not taking a multivitamin. If you are eating at a calorie deficit you have gaps in your diet. If you eat the standard american way...you've got canyons that need filling. If you eat super healthy, sorry, you still have gaps. Food has lost it's nutritional potency. Everyone should be taking a multi of some kind. Here is where a really good nutrition shake can come in handy. It's a lot easier to remember to drink a shake than take a pill. Even better if the shake is whole food derived, for maximum value.


These are things that I struggle and they are all reasons why I personally use a nutrition shake. And after a lot of research of what I wanted to give to my body I settled on Shakeology. Best ingredients, purity, whole food, NO CRAP (most important ingredient). Pretty much every day I drink my ShakeO and when I don't, well, all those nasty habits start to surface. Skipping means not starting my day right, I go on a chocolate frenzy, not to mention I feel blah and crabby. When you're fuelled well you have pep, you have clearer thinking, and make better choices. Two years ago I chose to give Shakeology a try and it's still one of the best choices I have made.

For the most part I have mended my ways with the help of Shakeology and home workouts. I've lost 100 lbs!! But of course I slip now and again. If you're struggling with these habits I'd love to help you break them. Then make new positive changes and habits so you feel awesome. You can even have me as your FREE Teambeachbody Coach HERE.

Rock. Lift. Love. 

Journey to the Stage: April 21/15

There is a special kind of crazy one needs to be to do Barre Legs from 21 Day Fix WITH weights. And I am just that special kind. After taking a few more rest days than my schedule called for (Friday was legit, Sat, Sun, Mon, were noooot) I jumped back in with gusto today.

Tuesday is normally leg day so I covered that with Barre Legs. It is actually one of favourite leg days of all and my fav workout from the 21 Day Fix. Funny since it's not even part of the original package but part of the upgrade. Trust me, it's worth it!!! If you already have 21DF, get Barre Legs. But after killing my quads with Beast Legs I decided to make it a little more Beasty.  Of course that meant adding weights. I used ankle weights for the variety of leg lifts, a 15 lb dumbbell for the sumo squats, and then 10s for the squats and lunges. Autumn really gets you with the pattern of singles, pulses, and holding.

Let's talk about this little workout buddy for a moment. My girl has been working out with me since day one really, started laying on the floor by me to crawling around me, to climbing on me, to doing it with me. Kids really do learn by doing and I like to think she is learning the right things from me. At least in this area, hahaha.











I didn't do just legs though :) I did some of my favourite. Arms. Doing arms make me feel like a warrior. RAWR.

Today's Breakdown

Workout: 21 Day Fix Barre Legs AND Body Beast Bulk Arms

Post Workout Recovery: I didn't have any today. I was eating spaghetti leftovers out of the pot right before pushing play. OOPS :P

Food: Not Bad. Not great but not horrid. But look at my yummy oatmeal. Ain't it a thing of beauty.

Additional Activity: None :/

 And that's it for today. I really need to get myself off to bed. Sleep is also very necessary for your results and progress. My coffee habit and late nights are becoming my advisories. Haha.

Rock. Lift. Love. 

Journey to the Stage: April 16/15

Hey Hey!!! Guess who got their workout done before midnight tonight!! Before 10:30 NO LESS. ME of course, lol.

How did she get it done early you ask?? Because I put the kids to bed AFTER my workout. We slept in hard today so the kids got to go to bed MUCH later than usual. And while I was putting them to bed Rock went to do a grocery run so mamma has good eats tomorrow.

So today was shoulders and I quite like doing shoulders. I find they are a relatively easy muscle for me to build and the work shows well. Not that it's easy easy but every woman has a different body part that seems to POP more than others. For me it seems to be my shoulders.

In honour of actually getting this workout done at a decent time (for me) I uploaded a few moves to youtube so that I can share the Beast goodness with others. Really the whole program is necessary for results but this will give you an idea. And would make a great little stand alone option.

You can easily do these moves at home!!

Do each move in a row with the following "sequence"

15 reps

12 reps

8 rep

Then just repeat that. Go up in the weights as you go down in reps. 

Remember it is shoulders so don't go crazy. It doesn't take a lot of weight to get the burn.

Today's breakdown...

Workout: Body Beast Build Shoulders

Post Workout Fuel: oops. missed that one today but because I was already out of carb macros I couldn't do my usual shakes. But I did have my chocolate vegan ShakeO earlier in the day (usually for lunch).

Food: Decent. I did have one awesome victory though. I struggle with the disordered eating pattern of binge and restricting so counting my macros which allows me to factor in "bad" foods is really helpful. Today we had a family picnic with pizza. Now the old me would have just eaten slice after slice, then felt guilty, then eaten more food, and the cycle repeats pretty much until I go to bed waking up at 3 am with raging heartburn. NOT TODAY!!! I had one slice, logged it, and moved on. Huzzah!!! Because I eat pretty clean for the most part knowing that I can have "bad" foods without consequence to my goals is pretty freaking awesome. Very freeing. And it prevents me from having a binge. 

Additional Activity: Tossed around a nerf football and an angry bird frisbee at the park with the kids. The older, 250 lbs version of me would never have done that. Once of the BEST results I have had is being able to just play and have fun with my kids. 

Now to watch a little Netflix with Rock and off to bed. 

Rock. Lift. Love. 

Journey to the Stage: April 15/15

Somehow my workouts are getting later and later despite me wanting to do them earlier and earlier. Today was no exception. Unless of course I say that today's workout is actually tomorrow's workout and then hop skip and a jump into the Twilight Zone. 







But no. I indeed finished today's workout at 12:15 am (the next day). Now I'll be wired for at least an hour. Good thing I'm a night owl and we homeschool so I can just make everyone sleep in. Tee hee.

Now how about them cardio eh? In Body Beast cardio isn't just cardio. Oh no. That wouldn't be Beasty enough. Cardio includes weights. And crazy things like plyo pushups (which I am nowhere near able to do yet). And jumping lunges. And jumping squats. I am sore all over. It's actually quite mean brilliant putting this the day AFTER leg day.




























Here is the run down of today:

Workout: Body Beast Beast Cardio and Beast Abs (yes indeed, today also included 10 minutes of abs)













Post Workout Fuel: The usual-Results and Recovery with water and banana








Food: Actually not too horrid today. I didn't meet my macros. Which means I'm going to be SUPER HANGRY in the morning. And I am actually closer to my fats than the pic here because I forgot to log my bacon at supper ;) And I'm over in my carbs but that is because of the R&R. Didn't hit my protein though. IOverall I am sure I'm pretty decent hitting my cals BUT it's the macros that are most important. Balance yo.






Additional Activity: Walk in the park. Literally. We had a family walk in the park. I also did some cute overhead presses holding my 6 yo. Those are always good for a laugh. For all of us.

There ya have it. It may be late but I still get it done. I have no reason not to. And if I'd only better manage the rest of my day I wouldn't be getting it done after midnight. I'll add that to my ever growing list of things to work on. Singing off now :)

Rock. Lift. Love 

Journey to the Stage: April 14/15

Today was legs. And I said yesterday I would take legs over chest. But yeah, it's legs. To be honest I don't actually mind squats, even sumo squats, or deadlifts, but make me lunge and I may just wanna cut someone.

Today's workout was a great combination of totally phoning it in and being a badass. Lunges I phoned it in. Squats I used 30s. Bulgarian squats I phoned it in (which is actually a lunge, masquerading as a squat). Stiff leg single leg deadlift I went up to 25s. Plus I used 20s for the calf raises. So all in all I give myself a gold star. BECAUSE IT'S LEGS AND I SHOWED UP!!

There I am ready to tackle it with more bravado than a 16 year old boy.






And then this is how I look halfway into the first set.








And since I have a nice little system going on I'll keep on doing it….

Workout: Body Beast Build Legs

Post Workout Fuel: Results and Recovery, water, banana. I need to stock up on Vanilla ShakeO, frozen berries, and spinach.

Food: Better than yesterday!!! Bonus. I know my macros are still WAY off. But I did have cottage cheese mixed with greek yogurt today and that was all kinds of a yummy protein punch. An observation I have made though is that I REALLY need to scale back the coffee. It's becoming a problem.

Not much else to say about today. When I get a grocery stock up done later this week I'll squeeze in some meal prep posts. What I'm doing. What I suck at. What I fancy myself fabulous at.

Rock. Lift. Love. 

Journey to the Stage: April 13/15

Damn it chest and tris. Why you gotta be so hard? I think I'd even take a leg day over a chest day. 

Seriously, I find chest really hard. I did make one little tweak that seemed to make a big difference so at least I traded hard of one fashion for hard of another. Two NSV birds with one stone. 

Workout: Body Beast Build Chest and Tris

Post Workout Fuel: Beachbody Results and Recovery Formula with water, 1/2 c orange juice, banana. 

Food: We won't go there. I promise. I'm trying. Grrrr…… NO ONE warned me how hard cutting would be after getting to bulk.

But HEY…I'm getting a noticeable tricep. Thank you genetics for giving me arms that do not like to show off the work I put into this muscle group. NOT. 

NON SCALE VICTORIES!!!! 

Every so often there are these awesome things called non scale victories. They are these marvellous feel good deep inside moments because they have flip all to do with the scale. I got to experience THREE of these babies today. 

Two of them are tied together. First off, I do my work on a ball instead of a bench (we don't have a second bench, no room for a second bench, and I look at the plus side of the extra glute and core work).  I had been experience some neck pain and strain from the position required for incline presses and flys. This caused me to be distracted, scrunching up my neck, and overall sucking at those moves as a result. I need some mind picking of my fellow program followers and a few had some suggestions. One was to sit on the floor and lean back onto the ball. IT TOTALLY WORKED. I was really happy about that because I felt I was able to engage the chest muscles SO much better and didn't experience any neck strain (or the headache I was getting as a side effect). TOTAL WIN!!!

But wait…there is more!! Because of that I was able to go up in my weights on the chest presses. 20s!!! I was pressing the 20s. I'm pretty pumped about that because it wasn't all that long ago that I was putting down my 3 lb weights and had to choose between being defeated OR grabbing soup cans instead. Obviously I chose the soup cans or I wouldn't be doing this today. 

Third NSV was that freaking awesome feeling you get when you are lifting the same weight as the muscly bro dude in the video. HECK YA!!! It was the drop set in the tricep kickbacks. We were both using 8s. It may not sound like much but trust me!!! 

Additional Activity:

Family walk and geocaching. Have you ever geocached? SO MUCH FUN!! The kids love the trinkets we can trade. We always leave a guitar pick. It's our thang. 

Till next time.

Rock. Lift. Love. 

Journey to the Stage: April 12/15

It's LATE. But here it is. My accountability for the day. I did combat, which is one of my chosen forms of cardio. I don't really do much cardio. Right now my plan doesn't have much cardio. But something every so often hits me saying, "girl, you should do some cardio". Usually the thing hitting me is that winded feeling, or my pants feeling too snug. So I did some cardio.

Combat is pretty fun. I am picky with my cardio choices so fun has to rank pretty high. I like kicking and punching the air. Visualizing certain people I'd like to cause harm to. There aren't many. Also, a girl can never be too tough, just sayin'.




So here is the breakdown for today:

Workout: Less Mills Combat Power Kata 30

Post Workout Fuel: Vegan Chocolate Shakeology with chocolate almond milk and banana











Food: Not so great. See. This IS going to be the hardest part of all. I did fairly decent all day. Then it was time to go to grammy's birthday party. It was potluck. I took tortilla chips and con queso and it was down hill from there. I am stuffed to the brim that my stomach actually hurts. Like, no joke, it hurts to breathe deep. It's funny though (but not funny haha) I used to eat WAY more than I did tonight on a typical binge. My stomach just isn't used to that kind of torture anymore. I'm going to do the typical woman thing and say, "my diet starts tomorrow" because I hear Rock warming up the leftover con queso.

What I Need To Work On: The Damn Macros. That is all. No wait, that is not all. I just want to say that I had a wonderful friend give me some freaking awesome macros. I should NOT complain at all. I should be nailing them no prob. I'M the prob.






Speaking of my macros, I mentioned yesterday that I would let you in on them. Read them and weep my friends. THIS is why I lift. This is why I sling around weights like a bad mofo. So I can EAT!!! I did the huge deficit thing. I have done the cardio and 1200 cal thing. Ain't nobody got time for that. Lifting and Fueling my friends. That's what life is all about.

Total Cals: 2039 

Protein: 168g

Carbs: 152g

Fat: 84g

Like how freaking amazing is that. I love my higher fats. And my high carbs. And my high protein. I honestly have trouble meeting the protein needs. I'm going to have to figure out some hacks for that (egg whites in your Shakeology anyone?)

And that is pretty much what my cutting numbers are going to look like for the next couple months. They will drop just a smidge in there as my body fat goes down. Then I'll be doing another full round of Body Beast (including a bulk and cut) leaving me with roughly another month after to extra cut and peak week (the week before comp).

Haha, look at me, talking like I know this shiz. But I sort of do. And everyday I am learning more. I get jazzed about it. I'm excited to be the Obese to Beast woman.

Anywho…there ya go. Today's update. This week I'm going to BRING IT and do WHATEVER IT TAKES.

Till next time,

Rock. Lift. Love.

Best Deal on P90X3 EVER

Have you ever wanted to try P90X3? But you are afraid of the program? Or you are afraid of the investment? Don't Worry!!! I got your back!! 

Every month Beachbody puts a couple of their TOP fitness programs on special. This month is brought to us by the letter P. Haha. Both PiYo and P90X3 are on promotion. Now, I'm not much of a PiYo fan (don't get me wrong, it is a great program, you'll get great results, just not my type of workout) BUT P90X3, OH YEAH!!! That one I am SUPER excited about. 

Sometimes I can't believe that I actually finished a Tony Horton program but I did AND YOU CAN TOO!!! It really isn't as hard as you might think (it ain't easy but it's not impossible). There is TONS of variety and my favourite part is that it is only 30 minutes a day!!! EVERYONE has 30 minutes, and if you don't then you have bigger problems than just physical fitness.




And here is the PROOF that I finished!!! When you complete P90X3 (or any Beachbody program that is) you submit your before and afters and they send you a FREE shirt (way cool). 






One of the biggest roadblocks people have though is actually buying the program. For whatever reason we will drop $100 on a purse or shoes or lululemon pants. Well how about investing in something that will actually make you rock those pants??

Now, both my husband and I got GREAT results from P90X3. I put on 7 lbs of lean muscle mass WHILE losing fat. You can check out our results in this post HERE.

And feel free to check out my little video:

But if you are like me I know that you are itching to know what it costs. Well, like I said, it is the April promotion so it has never been so affordable before!!! Let me break it down for you here:

P90X3 Challenge Pack (which includes Shakeology) is: $160 US or $176 Canadian. This actually a savings of $130!!!!!!!! Than if you were to buy it them separately. Crazy savings!!! Which to me as a stay at home mum is super important. 

The *other* option, if you are all digital and tech savvy, is to get BBOD. Which is kind of like the Netflix of of workout programs. P90X3 is included in the lineup along with a whole ton of other programs. Great way to try it out. The BBOD Challenge Pack (includes Shakeology again) is only $140 US or $154 Canadian. 

Either way you are going to get results. WHY? Because when you order through me you get me as your personal coach. Why is that so awesome? Because I am awesome of course, lol. But seriously, I lost 100 lbs, I AM a P90X3 Grad, AND I am currently working towards my very first body building competition. You could say I know my shiz. 

How do you get this awesome deal?? Find me on Facebook of course!! Just click here and send me a friend request.  Then send me a message saying "I want to be a P90X3 Grad". And then we can chit chat about getting you started on this freaking amazing journey. 

Hope to see YOU at the other end of X3

Rock. Lift. Love. 

Journey to the Stage: The Beginning

Every day when you get up you are given an opportunity to make that most of that day. What we choose to all do varies so much. We all have dreams we want to accomplish but very few of us do anything in our regular to actually make those dreams come true.

For the last almost four years I have been working my butt off in the weight loss department and in January I decided that to take it up a notch that I wanted to work towards a figure competition. Talk about a lofty goal eh? From over 250 lbs to strutting in a sparkly bikini and heels? But here I am. Still working out steady with Body Beast and starting to get more and more dedicated in the nutrition area (where so much of our results actually exist).

I was doing some googling the other day and have a few actual competition dates in mind now. Which means that I have real dates looming over me. Dates that are roughly six months away. The local competition is in October as is the WBFF competition in Edmonton. So I suppose that is what I am shooting for.

I AM doing this. I AM preparing for competition. I AM a body builder. That in itself is pretty crazy to say. From Obese to Beast YO!!!

Every rep I take is working towards an overall goal of baring almost all. OH, not to mention that I am also preparing for a dragon boat race in June (but I'll toss that in another blog post).

SOOOOO all of this to say that I am going to be blogging a whole lot more. I need the utmost dedication and for me dedication comes with putting things out there. By sharing my daily exercise and activity, and macros and meal plans (URGH) I will stay that much closer to my path. #accountability

Each post won't be long. Most will just be to document what I did that day, how my nutrition was, any PRs I made. I'll maybe throw in some family stuff along the way. Some days there will be pix, some days no. Maybe I'll even do a vid here and there.

So in honour of this documentation I will begin today. Because there is no better time than the present.

Food: today SUCKED. You can check out how badly it sucked by finding me on MFP . It includes me packing away 1/2 a 1 lb chocolate bunny. See, this is EXACTLY why I need to document for accountability.

Work Out: Here is where I usually nine times out of ten kick ass. Today was Back and Bis. 50 minutes. And kick ass I did. I moved up to 20s on my reverse rows and 20s on the one arm rows. Also went up to the 20s on the seated bicep curls. Great workout overall.

Post Workout Fuel: Today was chocolate vegan Shakeology with chocolate almond milk and a banana.

What I Need To Work On: Not eating chocolate bunnies. Drinking more water. Drinking less coffee.

So there you have it.

I'll let you in on some more of my plans tomorrow, mwahahahaha. I'll tell ya what is the scoop on my Macros and what my Body Beast plan is.

Till next time,

Rock, Lift, and Love

Jessica

Easy Loaded No Bake Granola Bars (AKA everything but the kitchen sink…)

Confession: I love granola bars. So I don't buy them because I could plow through an entire box of them no problem. But every so often I WILL make some. To the delight and joy of my kids of course. 

This recipe went over well, really if you throw cocoa powder into anything it will go over well. So here is the recipe. Enoy. Feel free to fiddle with your ingredient choices to customize them up for yourself. 

EASY LOADED NO BAKE GRANOLA BARS

Mix together your DRY ingredients in a big bowl:

2 cups large flake oats

1/2 cup almond flour

1/4 cup pumpkin and sunflower seeds (feel free to use one or the other or both)

1/4 cup little seeds mix (I used Q'ia but feel free to use chia, or hemp, flax, or buckwheat or a combo)

1/4 cup unsweetened shredded coconut

1/2 cup raisins (you could use craisins or dried cherries or small cut dried apricots)

1/4 tsp salt

2 tbsp cocoa powder

Melt together your WET ingredients in a small pot:

1/4 cup coconut oil

1/4 cup maple syrup

1/3 cup creamy natural peanut butter 

1 tsp vanilla 

Mix your melted ingredients into the dry ingredients. Mix well. Then press well into a pyrex dish. 

Let them set in the fridge for a couple hours then cut and serve. The kids also liked them crumbled over their yogurt. 

3 Day Refresh: Coming SOON to Canada

The 3 Day Refresh is coming BACK TO CANADA!!!! 

And I can't wait so that I can do it after my current round of Body Beast. 

These are MY results from the 3 Day Refresh

One of my highest read posts on this little blog of mine is the one on the 3 Day Refresh. Why? Because so many people are looking for that one thing that is going to kick start them into their weight loss. Because so many people return from vacations feeling just a little bloaty and a few pounds heavier. Because so many people are intrigued by something that can give you even 5 lbs of loss in only 3 days!!


I had the opportunity to the 3 Day Refresh before Beachbody launched in Canada and I REALLY enjoyed doing it. My husband and I did it together and both of us had great results. It helped with bloating. It helped reduce some water weight. It also helped to snap us back to healthy eating after a summer of enjoying some little extras in our regular diet.












BUT when Beachbody launched in Canada the 3 Day Refresh was no longer available. Due to all kinds of technicalities from Health Canada that I do not understand. And that gave coaches Canada wide a major case of the sads. We saw our fellow American coaches doing it. We all felt the lull between Thanksgiving and Christmas. And now here are many of us feeling like a 3 Day Refresh is exactly what the post holidays calls for.

After what seems like an eternity of waiting the time is coming

SOON!!!!

The 3 Day Refresh IS coming back to Canada. And sometime in March before the Success Club trip to Cancun. I am SO excited about this.

We have not been given an exact date of release but as more details come out I'll post about it for sure.

Can't Wait to Rock the Refresh AGAIN! 

To find out more about the 3 Day Refresh you can check out THIS POST.

If you are reading this post from the United States aren't you a lucky duck and the 3 Day Refresh has always been available to you (since it came out of course). If you'd like to lose 3-5 lbs in 3 days message me on FACEBOOK for more info or go HERE to order. 

Staying Fit Through The Winter

Winter can either be a time where you indulge over a two month span (because really that's about it), make a resolution to lose weight, and then rely on bulky winter clothing to cover up your lack or results

OR

Winter can be the time where you focus on yourself. Where you can create some goals for yourself and get working on them.

But what usually happens? 

We slow down. We get even more sedentary before. Because really…who wants to go outside when it is minus 30 FREAKING CELSIUS. I get it I really do. I am not a fan of the cold. As long as I get a white Christmas the rest of the snow can bugger off. But alas I live in the middle of Canada where the winters are long and hard.





Do I let that stop me? Well, I used to, lol. But I don't anymore!! It's been three years since I committed to myself and lost 100 lbs FROM THE COMFORT OF MY HOME! No time in a gym. No weekly weigh ins at uncomfortable meetings.

-Works out at home 30 minutes daily

-Drinks Shakeology daily

-Eats 80% clean daily

-Journals food daily










So just because you don't want to go to the gym. Just because you've struggled before. Just because going out in the dark to a weigh in sounds like the last thing you want to do when the wind is howling unless you get hot chocolate after which does defeat the purpose…

where was I… oh yes just because you have had failures in the past DOES NOT mean that you can't get incredible results this winter.

So if you, like me, have any intention of fitting last years summer wardrobe you've got to get a handle on things NOW because if you're like the average person you'll be dropping bucks on new everything come spring.

People who don't make changes to their general health and wellness 

by simply eating healthier and getting daily exercise add an average of 

close to 8 lbs each year (women) and 5 lbs each year (men). 

So what do we do about this little problem? 

Join my February Beachbody Challenge Group of course 

While everyone else has already jumped ship on their 2015 goals you will be surging ahead with a plan of action.

Weight loss is the #1 resolution every January 1st

Only 8% of people that make New Year's resolutions actually achieve them. 

A whopping 80% of those who get a new gym membership in January quit going by the second week in February. 

Like I said before I'm not a newb to this weight loss thing. I do have tricks up my sleeve. I'm no expert, I still have little ups and downs but I like to think that 100 lbs of lost flab experience has to count for something!!

I have helped other women just like me, just like you, get the results they are looking for. Some have even gone on to change lives of others as well. It's pretty awesome really. Helping other women gain confidence and feel better about themselves is a blessing.

Now you're probably wondering what is exactly is a challenge group…

Hey, are you on Facebook? Perfect. Because that is where all the action goes down. Every month I create a private Facebook group for my challengers, where I can motivate you, answer questions, and everyone is there for support.

Challenge groups are also a major get what you give type experience. The more you engage, the more you invest yourself into this the better. Share struggles. Share successes. Share sweaty selfies. Share food pix. Yes we share a lot, because as we learn when we are young, "sharing is caring".

Joining a challenge group is easy

All you have to do is get a challenge pack. Which is cheaper than a gym membership and going to weight watchers (been there done that). You get an amazing at home workout program, you get a 30 day supply of Shakeology, you get a workout guide, a food guide, and depending on which workout you get extras too (like weights, or resistance bands, or these adorable little portion containers)

But really I like to look at it this way. The REAL value is the group. It's the support. Having ME as your coach. So really the challenge pack cost is like paying admission to a life changing event and the Beachbody products you get to help get you those results are like the swag at the after party.


To get ready to set some goals and commit to your transformation find me on FACEBOOK and send me a message OR you can fill out an application HERE.

Even MORE Perks

One you have completed one of my groups there are a few perks!! Because not only is it my goal to help get you your summer body it is my objective to get you to an every day every season body. Because consistency and creating the healthy lifestyle takes time. 

-You immediately get to be in my Challenge Graduate Group where my previous challengers continue to work towards their goals as well as inspire those that are earlier on in their journeys. 

-You are able to be a part of any standard future challenge group I open up.

-Because you're getting killer results and friends WILL ask how you are getting them I can tell you all about how you can get your own ripple effect going. 

-I can also let you in on how to save 25% every month on Shakeology.