The Beginning: 21 Day Fix

I’m on Day 2 of the 21 Day Fix, and so far I’m loving it! I feel like I’m actually eating more food than I was before. I’m not doing the 21 Day Fix workouts, since I’m still doing T25, but I figure that’s close enough. :) Here’s what I’ve had so far just to give you an idea.

Day 1

Breakfast: 1/2 cup oatmeal (1 yellow), 2 TBSP flax seed meal (1 orange), 6 oz. Greek yogurt (1 red)

Snack 1: 1/2 banana (1 purple)

Lunch: 1 scoop Vanilla Shakeology (1 red), 4 oz. almond milk (1 yellow), 1/2 banana (1 purple)

Snack 2: 6 oz. Greek yogurt (1 red), 2 TSP PB (2 TSP)

Dinner: 2 cups green beans (2 green), chicken (1 red)

Snack 3: 1 cup snap peas (1 green), almonds (1 blue)

Total: 2 yellow, 1 orange, 4 red, 2 purple, 3 green, 1 blue, 2 TSP

Day 2

Breakfast: 1 scoop Vanilla Shakeology (1 red), 4 oz. almond milk (1 yellow), water, frozen tropical fruit mix (1 purple)

Snack 1: 1/2 banana (1 purple)

Lunch: 3/4 c. tuna (1 red), 1/3 c. avocado (1 blue), whole wheat tortilla (1 yellow)

Snack 2: 6 oz. Greek yogurt (1 red)

Dinner : chicken (1 red), 2 c. veggies (2 green)

Snack 3: 1 c. green beans (1 green), 2 TSP pumpkin seeds (2 TSP)

Total: 4 red, 1 yellow, 2 purple, 1 orange, 1 blue, 3 green, 2 TSP

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Let’s see how the next 19 days go!

xoxo,

Becky

 

What is P90?

Tony who?

Do y’all remember Tony Horton back in the day? I remember using a VHS copy of one of his ab workouts back in college (am I dating myself now?!). To me, he has been a household name for many, many years. But if you haven’t heard of him before, he’s the creator of the wildly popular P90X program. Do you know of a friend or family member who was all jazzed about starting P90X, go maybe a week into it, and then dropped it like a hot potato? Me too. I myself have not done P90X, but it looks INTENSE. I’m all for being a hot, sweaty mess at the end of a workout, but this girl right here does not do pull-ups (at least not yet…).

The Program

P90 is like a gateway drug. Whoops, did I just say that? I mean, it’s a gateway into getting fit again or for someone’s first time delving into an exercise program. These workouts are simple, doable, and less extreme than previous Horton creations. Whether you haven’t worked out in a decade or you’re just looking to maintain your current fitness level, P90 opens the door for results without the PAIN. This is a perfect program for retirees too who might want to stay physically active. I for one am wicked excited about this! And guess what? For every purchase made, Horton/Beachbody donates $5 to the Wounded Warrior Project!

p90

Here’s a quick glance at the time involved for this six-day-a-week, 90-day plan:

dvd-time-chart

Workout Descriptions

SCUPLT A Gets your body ready to get strong.
SWEAT A Melts that fat that’s been holding you back.
AB RIPPER A Adds power and definition to your core.
SCUPLT B Builds endurance and lean-muscle growth.
SWEAT B Cranks the calorie burn even higher.
AB RIPPER B Carves slimmer, rock-hard abs.
SCUPLT C Defines your body and puts results into overdrive.
SWEAT C Burns fat and tests endurance like never before.
AB RIPPER C Puts the final touches on your lean, sexy six-pack.
SATURDAY SPECIAL A superefficient, high-velocity sweat-fest that will
help you get your weekend workout done-and done right-in a hurry.
SPEED SCULPT Shake up your routine and burn off calories with this quick
resistance workout!
SPEED SWEAT A quick cardio routine designed to melt away more fat in less time.
SPEED ABS Quickly tone and strengthen your core with 5 of Tony’s favorite ab moves.
HORTONS’S GREATEST HITS – FREE GIFT Tony chose his all-time favorite moves for this workout that fits perfectly
into your regular P90® routine.
P90X3® DYNAMIX Increase your range of motion, flexibility, and stabilization to help
maximize the results you get from every routine.

The Twice As Fit Test Group

My business partner, Kate, and I are hosting a chance to get in on a P90 test group before the program is released to the general public! This test group is ONLY for our Beachbody clients who purchase a P90 Challenge Pack from us. The Challenge Pack is on sale starting September 23, 2014, so fill out the application below to be part of this closed, private Facebook test group! We’re only accepting a limited number of clients into this exclusive test group.

Fill out our application here.

What are you waiting for? :)

xoxox,

Becky

60-Day PiYo Results

Hey, fitness folks!

The results are in, and I’d love to share some stories with you. Myself and my fellow challengers saw some great results with PiYo. Let’s check it out.

Becky:

I only lost 0.3 pounds, but I lost a total of 8 inches overall!

PiYo Final
Lauren:

She lost 4.6 pounds and 5 inches overall! 

Megan:

She lost a total of 2.2 inches overall, and says that she doesn’t own a scale, but her clothes fit better!

Torie said, “Feeling great! Although my weight is actually up slightly, I have been losing inches throughout my body, and for once in my life, I don’t really care so much what the scale says. I can tell that I am improving with the moves, and I always feel stronger when I’m done. Love it!”

Dianna said, “I feel better, run stronger and am just excited to get to my workouts each day. I can definitely see a difference in my arms and my thighs. I can see so many differences—REALLY!! This cycle of marathon training has been more consistent, and I’ve had longer runs with very little to no recovery. This being my 4th marathon training cycle—this is new to me, as I am usually worn out!”

Rachel said, “I’ve been drinking the Shakeology each morning for about a week and I am loving it! I can really notice a difference – it has reduced my cravings and kept me full! So glad I tried it – I may be a customer for life!”

Transformation Tuesday: PiYo

Happy Transformation Tuesday, all!

I can finally weigh in and give you a halfway-point update on my 60-day PiYo journey. I’m now halfway through this amazing program, and I still can’t say enough about it.

It’s the perfect program to use for cross-training if you’re a runner, and each workout is only 25–45 minutes long, so I can squeeze the program into my very hectic lifestyle.

So far in 30 days, I’ve lost 1.4 pounds, 1 inch off my waist, 1 inch off my hips, and 0.5/1 inch off the right and left arm, respectively.

The results speak for themselves! I would love to be able to share PiYo with you, so please join me on this journey and contact me today!

Update: 3-Day Refresh

Hi, all!

I wanted to give you a quick update on my results of the 3-Day Refresh that I did on July 11–13.

As you know, I lost 2.7 pounds and a half inch off my waist in three days.

Well, guess what? I’ve kept that off, and I’ve even lost 0.2 more pounds and an additional half-inch off my waist!

This was all with the PiYo workout and clean eating.

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Happy Tuesday,

Becky

3-Day Refresh

Happy Tuesday!

{ The Basics } What is the 3-Day Refresh? It’s three days of shakes, a fiber drink, filtered water, fruits, vegetables, and healthy fats throughout the day. It comes with a very handy Program Guide that tells you all you need to know. The inside top of the box that this program comes in also gives you a quickie view of what you should do each day, which I really relied on.

{ Day 1 } Day 1 of t2014-07-14 06.59.53he 3-Day Refresh started off with my being hungry immediately when I woke up. Great, I thought, this is a perfect way to start off a program where I’ll probably be hungry. I wanted to give the 3-Day Refresh a fair shot though, and I knew the program called for drinking water and having Shakeology plus fruit within an hour of waking up. I always drink filtered water in the morning and throughout the day, so I knew that wouldn’t be tough. I made my Shakeology with filtered water, ice, and the chocolate packet. You’re allowed to have a fruit with breakfast, so I had some cubed watermelon that we happened to have in the fridge. I was super busy on Day 1, so I didn’t get to the Fiber Sweep (fiber drink) honestly until about 11:30 a.m. You’re supposed to have it mid-morning, so I recommend having it closer to 10 a.m. or so. I was super nervous about this drink, because I’ve heard some mixed reviews. You simply mix it with filtered water, but make sure to drink it as quickly as possible before it congeals. If you don’t drink it quickly enough, it becomes Cream of Wheat-esque. The flavor is almost orange in taste. For lunch, you get a Vanilla Fresh shake, a fruit, a veggie, and a healthy fat. So I had half a banana (which counts as one serving), the Vanilla Fresh, and some baby carrots (4–5) with humus (2 TBSP). 2014-07-11 12.39.31 For an afternoon snack, I wasn’t all that creative, so I had some more baby carrots and humus. 2014-07-11 14.30.06 For dinner, I chose to make a big salad with fresh veggies. Yum! IMAG0201 { Days 2 and 3 } I’m a Type A, routine-oriented person, so Days 2 and 3 looked exactly the same as Day 1!

{ The Results } Starting weight: 133.2 Ending weight: 130.5 Starting waist: 31″ Ending waist: 30.5″ So was it worth it to get me back into focusing on eating healthier, losing a few pounds, and not really having to worry about what’s for dinner? Yes!  

30-Day Clean Eating Challenge

Clean Eating Challenge

A note from your personal Coach, Becky:

I am so excited to work with you over the next thirty days, as you achieve amazing results with your biggest health and fitness challenges! I mean who wouldn’t want to get back into those too-tight clothes in the back of the closet, rebuild their self-confidence, and have more energy inside and out? More importantly, I will help you start habits that will last throughout your short and long-term goals. I will support you all the way; I was in your shoes not long ago after having my baby girl. I know how fundamental it is to have a partner on this journey; someone that will keep you accountable, celebrate your successes, and push you on those days when you just want to give up. That is what I’m here for, to be that partner for you each step of the way.

Step 1: Go grocery shopping! Follow the recipes provided in this document and the grocery list below to get all prepped!

Grocery List

Protein

Protein Powder

Eggs

Boneless/skinless chicken breast

Lean ground turkey

Canned tuna (in water)

Tilapia

Wild Salmon

Tofu

Plain nonfat cottage cheese

Plain nonfat Greek yogurt

Nonfat cheese ticks

Veggie Options (Pick at least 3)

Spinach

Broccoli

Asparagus

Kale

Bell Peppers

Mushrooms

Cauliflower

Brussel Sprouts

Green Beans

Artichoke

Zucchini

Cucumber

Complex/Starchy Carb Options (Pick at least 1)

Old-fashioned oatmeal

Low-carb/low-sugar cereal (Fiber One)

Quinoa

Sweet Potato

Yam

Whole Wheat Bread

Brown Rice

Healthy Fat Options (Pick at least 2)

Natural peanut butter

Olive oil

Safflower oil

Coconut oil

Almonds

Walnuts

Pistachios

Avocado

Flaxseed oil

Fruit

Small apples

Small pears

Oranges

Bananas

Blueberries

Raspberries

Strawberries

Melons

Pineapple

Lemons (for water & fish)

Beverages

Water

Unsweetened Almond Milk (can be flavored) Sugar Free Coconut Milk

Green tea bags Coffee

Condiments

Balsamic Vinegar

Salsa

Chili Powder

Mrs. Dash

Mustard

Cinnamon

Unsweetened Baking Cocoa

Stevia or other zero calorie sweetener Pam Non-stick cooking spray

Vitamins

Fish Oil

Multivitamin

Step 2: Drinks

We’ve all heard it: “Drink 8 glasses of liquid a day to stay hydrated!” Well, in order to be successful, that is not enough. To stay hydrated all day, you need to drink 8 glasses (64 ounces total) of water. This also means cutting out drinks that dehydrate you like alcohol, juice, soft drinks, and sports drinks; each of these is loaded with extra calories and sugar, and some even have chemicals that you will cause you to retain water and eat more. Who wants to gain weight when you’re working so hard to lose it? If you get tired of water, enjoy 1 cup of regular coffee or green tea each day. However, no creamer, artificial sweetener, or sugar allowed; Stevia, a natural sweetener, is a good substitute. Following this easy plan will help you both reach your goals and stay healthy!

Step 3: Breakfast

The cliché is true: breakfast is really the most important meal of your day! Studies have shown that if you eat breakfast, you give your metabolism a boost and you won’t consume as many calories during the day (meaning you won’t run screaming for the fast food line when you are starving later). The end result is simple; you will weigh less than those who don’t eat breakfast. So whether you try Shakeology or one of the recipes below, the most important thing is that you’re having breakfast and using it as a key part of your overall plan!

Time Frame: Within one hour of waking up

~Options~

½ cup old-fashioned oatmeal + 1 whole egg + 3 egg whites

Low sugar cereal with 1 cup unsweetened almond milk + 4 egg whites

Shakeology

Step 4: Snacks (2 times per day)

The key to weight loss is to eat small meals, five times a day. Being prepared is the key so never leave home without your snacks; they are an integral part of your success story. Whether you use a recipe to make a large batch of something you can eat all week or pick a few “grab and go” options from the list, make sure you are snacking every single day.

Time Frame: 2–3 hours after breakfast and 2–3 hours after lunch

~Options~

Protein shake with 1 cup unsweetened almond milk ½ cup nonfat cottage cheese + small serving fruit ½ cup nonfat Greek yogurt + small serving fruit

½ serving nuts or nut butter + small serving fruit Shakeology

Step 5: Lunch

If you’re trying to lose weight, it would make sense to skip lunch, right? Wrong! A healthy, hearty lunch important because it provides you the energy and nutrition for the second half of your day, and will keep you from feeling sluggish and reaching for a “quick fix” (like chocolate or chips out of the vending machine at work) in the early afternoon.

Time Frame: 2–3 hours after first snack

~Options~

4 ounces of fish, chicken or ground turkey + 1 serving fibrous veggies + ½ cup brown rice (quinoa or 4 ounces yam/sweet potato or 1 slice whole wheat bread)

Step 6: Dinner

I know the biggest temptation to stray from your weight loss routine is probably dinner; because you’re preparing meals for your family as well as yourself. It’s important to remember that dinner is late in the day, sometimes after sports practice or other obligations, and so the food is not likely to be burned off before bedtime. Having your family participate in your transformation process will help not only you, but will also encourage healthy habits in them as well.

Time Frame: 2–3 hours after second snack

~Options~

4 ounces of chicken, fish or ground turkey + 1 serving fibrous veggies

How Each Week Will Work

~Week 1~

What is clean eating?

Importance of meal planning

How to prep weekly meals

How to eat clean when eating out

Cleaning out your cabinets and fridge

~Weeks 2–4~

Mondays: Share your meal plan for the week

Tuesdays: Take a picture of one of your meals & post in group

Wednesdays: Share your meal log so far for the week

Thursdays: Take a picture of yourself after your workout and post in the group

Fridays: Share your plan for the weekend

Saturdays: Share your grocery list

Sundays: Take a picture of your meal prep and post in the group

Closing Tips

For serving sizes, read the labels. When natural peanut butter says a tablespoon, they mean a LEVEL tablespoon, not heaping! Same goes for 1/2 cup and 1 cup. LEVEL not heaping!

If you are thinking “I don’t have time for all of this” or “I’m on the go all the time”… just remember. Fitness competitors and fitness models with full time jobs, families and children still manage to find time to eat healthy and stay fit!

Don’t let excuses ruin your opportunities. It’s not that you “can’t,” it’s that you “won’t”. With that said… If you have a serious problem with any of this, please let me know and I’d be happy offer some solutions!

If you cheat, you are only cheating yourself. But NEVER quit. I don’t care if you ate an entire chocolate cake, do NOT give up. You can do this! If you are struggling, reach out to a fellow challenger!!!

IF YOU HAVE ANY QUESTIONS, PLEASE FEEL FREE TO ASK!

beckyfedora@gmail.com