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.

Is Beachbody Coaching Legit?

Looking up what Beachbody Coaching is all about? Wondering if Beachbody Coaching is legit or is it a scam?

Look no further. 

YES Beachbody Coaching is legit. 

NO it is NOT a scam.

Beachbody coaching is an amazing business model and it is something that ANYONE can do. There are no limits. You are your own boss. 

By joining my team you can look forward to all the following perks and benefits:

-choose your level of success and income

-enjoy residual income

-have exponential growth

-YOU choose who is on YOUR team 

-economic proof!

-minimal investment 

I love that I can give to others and help them reach their goals. I love connecting with people, learning about their struggles, and showing how Beachbody Coaching can be the answer.

But don't I have to get in early to be successful? 

Absolutely NOT! In Beachbody Coaching you are 100% responsible for your success. You can surpass your upline coaches. You can create your business your way and to reflect what success means to you. 

True, it is a multi level marketing business BUT and that is what makes it the perfect fit for anyone. College dropout? Perfect, no degree necessary. Unfit and unhealthy? Perfect, take others along with you through your journey. 

This is an opportunity to grow a REAL business, where YOU are your own brand and Beachbody gives you the tools. If you are true and honest in your business you will grow and over time have a full time income with part time hours FROM HOME.

As my business grows Beachbody affords me more and more every time. What started out with a few cheques here and there has grown. I am now earning similar to what I earned as a part time secretary except I am at home with my kids, doing the things I love, and saving money by not having to pay for daycare and gas. It's a total win win no brainer for me. 

What is Beachbody Coaching NOT

It is NOT a scam

It is NOT a great rich quick scheme

It is NOT icky sticky sales

I want to know how I can join 

this rocking opportunity! 

That's fantastic. I'd love to share more with you. Quickly fill out the application form HERE and I'll get back to you and we chat about how Beachbody Coaching can add joy and freedom to your life. 

Does P90X3 Really Work?

Are you looking for a program that is going to finally give you the results that you have been looking for? If so you REALLY need to get P90X3. 

Unlike the original P90X, the X3 version is ONLY 30 MINUTES!!! For me that was a HUGE plus because I am a busy mum of three, I don't have time to devote long amounts of time to working out BUT I still wanted results. 

There are multiple schedule options so you can pick exactly what it is you are going for. With the Mass Schedule you can put on extra muscle mass while leaning out, the classic and lean schedules will get you the weight loss you are looking for, and IF you can give an hour each day there is a Doubles schedule to fast track your way to looking AMAZE.

Both my husband and I throughly enjoyed doing P90X3. After the kids were tucked in every night we would push play and have a blast. 

Here are MY amazing P90X3 Results

Here are my husband's amazing P90X3 results

You can also check out my video that I did that shows my results and transformation

It truly blows my mind that I used to be obese class II AND a mother of three and I am finally getting the body that I have always dreamed of having. P90X3 can do the SAME for you.

Here are some of my pix from when I used to be 250 lbs so you can see how far you can go when you making simple changes.

With Shakeology and P90X3 I can have high end nutrition and one of the world's best trainers right in the comfort of my own living room. 

Currently I am now doing a brand new program called PiYo but I love my P90X3 so much I am going to do a hybrid of both. It's going to be so much fun. 

I want these results…Where do I join?

If you are ready to take your weight loss and fitness to the next level you are in luck!! You can try P90X3 AND Shakeology with a 30 Day money back guarantee!! 

You can get both at an incredible discounted bundle price for ONLY $205 which is a savings of $70 from buying them separately. 

Get the results you want in less time than it takes to get to and from the gym. 

Order P90X3 and The 30 Day Supply of Shakeology HERE

Not quite ready to order but still wanting to start your health and fitness journey or have additional questions? Please add me as your FREE PERSONAL COACH!! I struggled for 15 years with obesity and love helping others find success in their adventure to becoming health and fit. 

Oh and PS. When you do any Beachbody program you get to submit your results to the Beachbody Challenge which means getting a FREE T-Shirt AND a chance to win big money prizes. 

Wherever you are at in YOUR journey I hope you keep on rocking every day to the fullest :)

Best Time To Drink Shakeology

When should I drink Shakeology?

What is the best time to drink Shakeology?

Should I drink Shakeology for breakfast?

These are questions I get asked A LOT from my challengers. Everyone wants to know when they should be fitting their Shakeology into their day.

I'll tell you right now that in my opinion there is no right or wrong time. The amazingness of Shakeology is not going to be diminished by not drinking it at a specific time. 

The best time to drink Shakeology is whenever YOU want. 

When it fits best into YOUR routine. Simple as that. 

I'm honestly all over the map, my days vary a lot so when I get my Shakeology can change from day to day. 

Here are a few questions though that you can ask yourself to try and figure out where it will serve you best…

1. Am I busy and in a rush in the mornings and end up hitting the drive through or don't eat breakfast at all?

If you answered YES to this question then having your Shakeology for breakfast would be PERFECT for you. It is so quick and easy to prep and you can even drink it on your way.

2. Do I find myself feeling low in energy part way through the day?

If you answered YES to this question the having your Shakeology as an afternoon snack is the best way to go. You can boost your energy on something actually good for you as opposed to eating or drinking something that will just make you crash an hour later and continue the cycle.

3. Is the evening when I most often start having strong cravings for snacks and treats?

If you answered YES to this question then drinking Shakeology as an evening treat is awesome. Satisfy that sweet tooth with all the goodness of Shakeology and have it taste AWESOME. 

4. Do I need something after my workout to help me recover better?

If you are finding that after your workout you just can't feel recuperated quickly enough then having your Shakeology then is a great choice. The combination of protein, carbohydrates, and adaptogens will help your body feel much better. I have personal experience with this. 

Remember that NONE of this is set in stone. Part of going through this process is discovering what works best for your body. How do you respond best. Learn about your body. Take what your body is telling you and make the necessary adjustments. This is supposed to be a learning experience where you find how to operate at your best and that is going to be different for everyone. If you are like me it's even different day to day.

Whenever you do choose to rock your Shakeology you can be confident that it is the right choice for you and that is all that matters. You are fuelling your body with the best that there is no matter what time of day you are drinking it. 

For more information on Shakeology come find me at FB.com/rockyourlifemovement or email me a rockyourlifemovement@icloud.com or go to rocknshake.com for great videos and recipes to expand your knowledge about Shakeology. 

3 Day Refresh (New From Beachbody)

Introducing the 3 Day Refresh 

Just released from Beachbody this is an amazing 3 Day cleanse designed to jump start you towards success in reaching your weight loss goals. 

I have to say that I am personally REALLY excited for this program. I have been in maintenance zone yet still what seems like a ways away from where I want to be. I believe this is exactly what will help me get over my plateau and on to the next part of my journey. I am really looking forward to doing this with my husband.

Here are some of the amazing benefits of the 3 Day Refresh!

---------->LOSE WEIGHT

---------->BREAK BAD HABITS

--------->FEEL GREAT

-------->FEEL REFRESHED

-------->GET BACK ON TRACK

What is amazing about the 3 Day Refresh compared to other cleanse type programs is that it isn't about starvation. It is combining beneficial shakes WITH REAL FOOD!!! Unlike juice cleanses that can damage your system and where the juices are all you drink the 3 Day Refresh is all about doing the RIGHT THINGS and learning the RIGHT HABITS

****Unlike other cleanses the 3 Day Refresh will NOT leave you feeling****

Hungry :(

Tired :(

Foggy :(

YOU CAN EAT!!!!

The clean eating recipes also look awesome too. I can't wait to give them a try. Yes, you read that right. There are recipes. There IS a meal plan. It is about doing things the healthy way. The RIGHT way. Getting on track and refreshed and ready for success. As creator of the Refresh Isabelle says, you need real food to help the process along.

3 Day Refresh Results

People who have done the 3 Day Refresh have had amazing results. Some have lost up to SIX POUNDS! In THREE DAYS!! It is cleansing AND repairing your system leaving you feeling refreshed and ready to continue on in your weight loss journey. Other benefits can be improved mood and improved sleep. Talk about feeling better from the inside out.

Another awesome part of the program is that IF for some reason you aren't happy with the program Beachbody will fully refund your money. No questions asked. Even IF you used all the product. They are THAT confident that people are going to LOVE the 3 Day Refresh.

What an amazing stepping stone this will be for so many! So if you are looking to get off to a rockin' start in your journey. If you are looking to lose weight, improve your health, and feel revitalized then the 3 Day Refresh is something you need to try.

WATCH THIS VIDEO

To learn more about the 3 Day Refresh please find me on Facebook at Rock Your Life Movement or email me at rockyourlifemovement@icloud.com I can help you jump start your way to success. Also ADD ME as your FREE COACH HERE. 

CLICK HERE to get the 3 Day Refresh

I look forward to ROCKING The Refresh with you! 

What Is PiYo

Hey everyone!! I'm super excited today to give you some info on the newest program coming out from Chalene Johnson. It is an amazing combo of yoga and pilates on steroids, haha. 

If you are looking for something low impact then this is the program for you. Chalene Johnson has taken Yoga and Pilates, sped them up, added some kickin' music, and birthed a baby called PiYo.

Watch this awesome preview video to get a feel for what is in store.

Here are some basics on what PiYo is:

-PiYo is LOW IMPACT
-Body weight training-ony equipment you need is a yoga matt
-Provides definition without jumping, weights, or joint stress


There are 8 workouts in total ranging from ONLY 20 minutes to 45 minutes

If you are looking to increase your flexibility and get a good sweat on then PiYo is the workout for you.

I will be running my next test group starting June 30th using this amazing program. For more information email me at rockyourlifemovement@icloud.com I can give you the details on how and when to order. The program launches VERY soon and WILL sell out so email me TODAY to stay IN THE LOOP.

So excited to ROCK the PiYo and hope you'll be joining me :)

Operation Summer Slimdown

Only a few days left to get signed up to participate in my next challenge group: Operation Summer Slimdown. 

If you are ready to get on the right path to reaching your goals then this is an excellent opportunity for you. All programs are done in the comfort of your home (gyms only give you extra excuses). All coaching is done through a private Facebook group and private message. There are three excellent programs to choose from (Brazil Butt Lift, T25, and my new favourite the 21 Day Fix). 

Deadline is on or around April 29th: I don't want anyone to be left out so this provides enough time for challenge packs to be ordered and delivered. 

Challenge Begins: May 12th

Perks: Did you know that when you complete a Beachbody Program that you get to enter the Beachbody Challenge contest? Not only do you get a FREE completion shirt for your program but you are also eligible to win daily, monthly, quarterly, and the big top annual prize. 

To find out more and get started send me a friend request Facebook.com/jsanfordfamily

You can also find me at Facebook.com/rockyourlifemovement

Invest in yourself and ROCK YOU LIFE! 

Healthy Strawberry Shake

I was just sipping on an amazing Strawberries and Cream Shakeology thinking to myself that hopefully just hopefully warmer weather is on the way, and how LUCKY I am that I can indulge in a frosty treat every day that isn't going to break my eating plan, will actually be healthy for me, and is DELICIOUS. 

The Strawberry Shakeology I made today was particularly indulgent and STILL a far cry from what the fast food alternative would be.

In my own Strawberries and Cream version I used:

1 scoop/packet of Strawberry Shakeology

1/4 cup as clean/natural as possible Strawberry yogurt (I like the Astro Balkan style)

3/4 cup almond milk 

handful of ice cubes

1/2 cup frozen strawberries

Blend until nice and creamy and enjoy. 

This is the first time I've really put yogurt into my shakeology and the creaminess was amazing. Now I'm wondering if lime yogurt would give it a margaritaness. 

So lets compare…

McD Strawberry Shake (Med)         

Cals 720                                                      

Fat 18g                                                        

Sodium 430 mg          

Carb 128 g

Fibre 0

Sugar 103 g

Protein 15 g

My Health Strawberry Shakeology 

Strawberries and Cream (Blended)

Cals 368.5

Fat 7

Sodium 291 mg

Carb 35.5 g

Fibre 5.5 g

Sugar 23.75 g

Protein 19.25

To see the breakdown of the individual ingredient's nutritional info check at the end of the post. 

By choosing to make yourself this at home instead of a drive through option you are getting almost half the calories, half the fat, carbs drop from 128 to only 35.5, not to mention the extra protein and fibre!!! 

And then the nutritional info aside, how about the ingredients. Shakeology is made of the best organic super foods and is GMO free. 

Here is a peak at every thing 

With the add ins: Almond milk can be as pure as just almonds and water, I use Blue Diamond so there are a few extra things in there but no where near what you'll find in a fast food shake. Then the yogurt again depending on what you use can be incredibly clean. It is win win all around.

If you are looking towards warmer weather and will be treating yourself then you need to get yourself some Shakeology. Be healthy without sacrificing flavour and treat yourself without sacrificing your health.

To find out more about Shakeology please message me at Facebook.com/rockyourlifemovement or check out rocknshake.com too! 

Additional Nutritional Information: 

Packet/Scoop of Strawberry Shakeology

Cals 130

Fat 1g

Sodium 120 mg

Carb 15 g

Fibre 3

Sugar 7 g

Protein 16 g

Serving of Almond Milk (3/4 cup)

Cals 30

Fat  2.5 g

Sodium 135 mg

Carb 1.5 g

Fibre 0.5 g

Sugar  0 g

Protein  0.75 g

Serving of Yogurt (1/4 cup) 

Cals 80

Fat 3.5 g

Sodium 32 mg

Carb 9 g

Fibre 0 g

Sugar 9g

Protein 2 g

1/2 cup Frozen Strawberries 

Cals 38.5

Fat 0g

Sodium 4 mg

Carb 10 g

Fibre 2 g

Sugar 5 g

Protein 0.5 g

P90X3 Yoga X Review

I'm a bit behind on doing my recap reviews of all the P90X3 workouts but I'm back at it with a post today about X3 Yoga.

I have to honestly say that I have never been a yoga fan. It moved too slow. I always felt bored. My balance was always sucky to begin with. I was much happier lifting dumbbells and squatting.

However I must say that I have become a believer in the importance of adding yoga to your regular routine thanks to this particular workout being a part of the schedule. If it weren't part of the schedule and if I weren't trying to be faithful to the schedule I probably would never have done it.

So far I have really noticed a huge benefit to my balance. I'm normally a klutz, trip a lot, and a little on the unsteady side. I can honestly say that the once a week yoga has helped with that.

We are doing the Mass Schedule of P90X3 and doing the yoga has also helped out TONS with nicely stretching out.

As a naysayer of yoga I also used to think that you really couldn't get a good workout from just yoga. I was wrong. I have changed my tune. My legs are usually just as sore after this as they are from a straight leg workout. Having to hold those tree and chair poses makes you really have to flex those hamstrings and glutes!

Then there are the mental benefits. At first I was still really distracted while doing it but the more I did it the more I would let my mind go. I began to to focus more. Instead of thinking to myself when is this going to be over I consciously let go and zoned out.

There are a variety of moves in this workout. Downward dogs, chair pose, tree pose, warriors, triangle, and more. My favourites have to be the bound side angle pose, downward dog, and tree pose. I love the stretch and strength I feel from doing these. Feels great to lengthen out after those more focused upper and lower workouts. The hardest still for me are the half moons but I'm getting there.

I know I have progressed for sure. I can go deeper into chair. I can balance no problem in tree (even holding a toddler). When I started I had to go pick up a block to use because I just couldn't reach all the way but it wasn't long until that block became unnecessary.

So a moral to my experience with X3 Yoga is GET OUT OF THAT COMFORT ZONE! You never know how you can rock your life in different ways unless you try.

Brazil Butt Lift ON SALE!!!

If you have been holding back from joining one of my challenge groups for whatever reason WAIT NO LONGER because Beachbody has put Brazil Butt Lift on promotion for the month of April. It is currently on sale for $140. That is the cheapest any challenge pack EVER gets. 

You save $20 off the regular cost of the challenge pack but buy purchasing the challenge pack you are actually saving $70 over buying Shakeology and Brazil Butt Life separately. This is the perfect way to try Shakeology and own an excellent workout.

I have been adding several of the Brazil Butt Lift workouts to my regular P90X3 routine and LOVING it. It is a great workout, lots of fun, and my glutes are always on fire when I'm done.

Check out the video below for more deets!

and while you are at it give yourself a laugh and watch me do the Cardio Axe dance combos

Here is a little breakdown in writing:

When you purchase a challenge pack you aren't just getting a workout. These workouts come with several discs meaning a variety of different workouts. You get a meal plan guide. You get a workout schedule (in this case there are four different ones depending on your goals). You also get the world's best health shake, Shakeology, to get you in the right direction with your nutrition. Also included is a free trial membership to the Team Beachbody Club where there are meal plans and exclusive content. 

BEST OF ALL you get ME as your FREE coach!!

I lost 101 lbs and learned a lot about health, fitness, nutrition, and wellness and I love sharing that with my challengers. You get the knowledge I spent almost three years getting. You get entry into my private challenge group to keep you motivated and pushing forward. 

Let's face it, it is spring now. It is warming up (hopefully where you are, where I am it is literally snowing outside). People are starting to think of summer plans, getting out the swimsuits, getting out the shorts. It has been a long hard winter. Why not do something fun and spicy and reach those weight loss goals in time for a rockin' summer.

To get started go check out the challenge pack page and sign up for the Brazil Butt Lift challenge pack and you will have me as your coach. Let's get you rockin your way to your goals. And doing a little Samba too :)  

P90X3 Total Synergistics Review

Last night we kicked off the start of the third last week of P90X3 with Total Synergistics. This is actually one of my favourite workouts in the X3 collection to do because of it's wide range of strength moves.

This workout has a lot going on. There are planks and balances and pushups. There are weighted squats and yoga poses. I get to use both dumbbells AND my body. I guess that is why they call it Total Synergistics.

Total Synergistics gives you 16 moves in all. Each move is done an average of 10 times (some more some less depending on the move).

One of my favourite moves in the workout is the side rise punch. While laying on your side you push yourself up with top arm and then while holding a dumbbell you punch out and then lower yourself back down. You get to hammer your arms in a few different ways with this one.

Another one I like is the glamour hammer. Maybe I like it because the name but also because I like hammer curls. They make me feel bad ass.

One particular move the I have a love hate relationship with the boat/plow combo. This one gives both my husband and I some trouble. Same goes for the push up side arm balance and the crawly plyo pushups. However at this point in the program I am actually getting considerably better at those as well.

As usual the cast is fantastic. I especially like the two girls who both appear in some of the other X3 workouts.

When I am all finished with the P90X3 program Total Synergistics is definitely a workout I plan to rock out on many occasions just on it's own.

P90X3 Dynamix Review

Next up in my individual P90X3 workout review is Dynamix. On Sundays (or day seven depending on what day you started) there is the option between taking a full rest day or doing the Dynamix workout. I highly recommend NOT skipping this one. 

Dynamix is a really interesting style of workout and a very new component to the P90X family of workouts. A combination of traditional moves and stretching it really is a great option to have. Like Tony Horton says, pull it out at any time.

Under the category of more traditional moves are things like leg lifts, adductor lifts, knee pulls, and glide lunges. But then when you throw in moves like lunge push ups, side banana, and the farthing stretch it becomes a whole new ball game. It is one of those workouts where when you look at each individual move you think "oh that isn't too bad" and then in the middle of that side forearm plank you are about ready to take a serious break. Who thought just stretching could work up such a sweat??

This is a really really important workout to do though. When you are doing all those other intense moves that the other X3 workouts have to offer it is vital that you stretch out the body properly. I like how the stretches involved aren't just static stretches, but also dynamic stretches, stretches with motion (hence the name right?).

Compared to some of the other workouts the 30 minutes of Dynamix also seem to go by pretty fast. I did the disc last night about half an hour after doing the Cardio Axe from Brazil Butt Lift so it was really like a double left day for me. To say my gluteus are sore this morning is a major understatement.

The cast in this workout is also great. I can't recall names but two are X3 afters and one of them is an actual Olympic athlete that assisted in creating this particular workout. When you are doing this workout you are doing a legit athletic program of a high caliber.

All in all this is an excellent component to workout schedule. I'm kind of kicking myself that I did actually skip it and opted for rest the first few weeks of X3. Not anymore!

I encourage everyone to Rock this disc and not just take the easy way out and take the option of a rest day.

Reasons To Workout At Home

Even in all my earlier attempts at weight loss I never really went to the gym. Only a few times in my life did I ever have a membership for a gym. One I had for a whole year and actually only ever went once. 

I felt intimidated both by the other more fit people there and also just didn't know what to do. At 250 lbs walking into a gym was a scary idea. For that reason and more I prefer to workout at home by FAR.

Keep reading for more great reasons why 

you should ditch the gym and do your workout at home. 

1. FREE
    The only cost really is the investment into a program and a few supplies like some dumbbells and perhaps a yoga mat. Other than that you are good to go.

2. On YOUR schedule
    Not all gyms are 24 hours. Not all classes are available when you want them to be open. When you workout at home your DVD player is open whenever you want it to be. Pop in that workout and push play!

3. No Commute
    I LOVE that I don't have to drive anywhere to get in my workout. Saves money on gas. Saves wear on the vehicle plus I'm a bit of a tree hugger so fewer emissions added to my carbon footprint is always a bonus in my eyes.

4. Saves Time
   When you workout at a gym you have to factor in the whole time frame. You just don't have to carve out time for the workout but for the drive there and back, waiting for equipment, waiting for classes to start, time spent in the locker room. That one hour workout is going to end up taking probably closer to two hours out of your day. We are busy enough. Put in a 30 minute workout like 21 Day Fix, P90X3, or T25, and now you have and hour and half left to do with whatever you like.

5. No Childcare
   I have three kids. If I had to pay gym childcare that would get pretty pricy! Plus I love the fact that my kids get to do my workouts with me. They are learning excellent lessons in the importance of physical fitness.

6. Privacy
    If I am trying a new dance or martial arts workout I want to be able to look like a fool in my own home. I like that I can wear what I want. If I have a wedgie mid jumping jacks I can fix that with out a crowd ;)

7. BEST TRAINERS
   I get to workout with some of THE BEST trainers in the world. Tony Horton, Shaun T, Les Mills trainers, and more.

8. Focus
   Even with my kids around I find I can still focus better on what I am doing. I just crank the volume to tune them out ;) (totally kidding…sort of).

If you are interested in working out at home and need extra support and motivation be sure to apply to Rock The Challenge. You get the best in home workout programs and me as your personal coach!


 
 
 

P90X3 Progress Pix (Day 0-60)

SUPER EXCITED to share my next set of P90X3 Progress Pix with you!! 

Never in my wildest dreams did I ever think that I would have the body that I have today. After dealing with being overweight and obesity for 15 years I couldn't have asked for more. And while it is no way perfect it is mine and I couldn't be happier with what I have accomplished.

Just for some comparative action here is my official before and after from the beginning of my 100 lbs weight loss. As you can see also by my 16 yrs picture I have always had this struggle ahead of me. Feels amazing to know that I have FINALLY made changes that have led me to the life I have now.

These pix next are specific to my P90X3 progress. I haven't lost any further "weight" as per the scale but my body has DEFINITELY changed. Actually it has even gone up about an average of 5-8 lbs. But that my friends is muscle gain.

The pix in the orange top are P90X3 Day One, the middle are my P90X3 Day 30, and the right are my P90X3 Day 60. 

If it weren't for these pix I really wouldn't believe the progress I have made. P90X3 really is an amazing program. After having had 3 children I have a stomach that I never thought was possible. 

 The angle on the last pix is a bit different but my back is not only looking leaner but also stronger. Thanks to all those P90X3 pushups. Also my legs are starting to get more and more tone. Butt is also getting smaller. A far cry from the size 22+ that it used to be 2 years ago!!

HUGE changes going on here in both my upper and lower abdomen. 

What can I say. I absolutely LOVE P90X3. I will never stop shouting it out. It is an incredible mix of strength training, a variety of cardio elements, flexibility work, yoga, Pilates, and so much more. P90X3 can increase your strength both in body and in mind. 

I only have 30 days left and can only imagine what the next set of pix will look like. 

P90X3 ROCKS!! 

My Workout Video Collection (Plus an Important Note)

When someone asks me how I lost 101 lbs I always say something like "oh you know, I got exercise and ate healthy". I thought it would be fun to share though EXACTLY what I did in the exercise portion of that equation.

Yes folks. This is EXACTLY the collection of DVDs that I personally used to get myself from fat to fit. To get myself from 250 lbs to 149 lbs. 

So let me break it down a bit more:

1. 30 Day Shred 3X

2. Ripped in 30 4X

3. 30 Day Shred 1X 

4. Ripped in 30 2X 

5. Shred It With Weights 1X

6. Extreme Shed and Shred 1X

7. Shred It With Weights 2X

8. Three months of Jackie Warner Power Circuits with Shred It With Weights, Yoga Meltdown and Jennifer Nicole Lee's program off Bodybuilding.com (alternated them all)

9. 90 Days of Les Mills Pump

Following Les Mills Pump I did a month of random workouts from my collection just ensuring I did a workout each day. 

10. I started January 2014 with P90X3 and am currently almost 60 days through!! 

So there it is. From the day I started the 30 Day Shred and stuck with it, and gradually moved on to different programs, until now is 22 months. 

To add as well, once I am done P90X3 that doesn't mean my road ends. Once you start you can never quit or all that work is lost. I am always thinking 3-5 months in advance, what am I going to do. In my case after P90X3 I am going to do a few rounds of the 21 Day Fix, followed by some Brazil Butt Lift, and then possibly make my move into Body Beast. 

When I tell people that they need to add fitness into their lives the usual response turns to getting a gym membership (that collects dust) or going to a few yoga classes a week, or buying a treadmill (that ends up as a clothes hanger). I'm not knocking yoga or jogging on their own of course, they have their merits. But I do want to discuss two things: 

FREQUENCY AND CONSISTENCY

Physical fitness HAS to be a daily occurring activity. Two to three times a week is not enough. You have to do it frequently and consistently. Daily exercise keeps you progressing, dabbling just keeps you stuck where you are. Every time I redid a program I also increased my weights and pushed for greater range of motion. You will only progress as much as you allow yourself to. 

Frequency and consistency are reasons why I encourage at home DVD programs more than anything else. The majority of people need the trainer aspect, the music, the encouragement. I have done printed off workouts and put it to an iPod playlist but it is just not the same. 

Frequency and consistency are also much easier to attain from home. The more effort you have to put into your fitness the easier it is to shelve it. With at home DVDs all you have to do is press play. There is no driving to the gym, requiring kid care, cost of gym passes. It is a lot easier to say "I'm not going to workout today" when it is -30, you have to lug kids in the car, drive there, show up, then pack back up, drive home, etc. etc.

I lost all my weight without stepping foot into a gym. You seriously do not need that equipment. You don't need the treadmill. You don't need the elliptical. You don't need the fancy weight machines. All you need at home at most is a yoga matt, a few dumbbells, and YOU. What would take you closer to 2 hours at the gym all time factors included you can literally do in 30 minutes at home, imagine what you can do now with that extra 1 1/2 hours. 

Keep frequency and consistency in mind at all times in relation to your health and fitness. What you do on a regular basis is what will determine your outcome. 

Stay frequent, stay consistent, and keep Rockin'!