CIZE is here!!

Cize has arrived!! 

The end of exer-cize is here! 

The program has officially been launched and I am so excited!!  CIZE is beachbody's newest program and I am so pumped for everyone to dance their bootays off and burn some serious calories while doing it.  

I was fortunate enough to grab a copy while at Coach Summit in Nashville and hurry home to start the program on its official launch date!! 

First thing you need to know -- it is so.much.FUN!! 

Do not let the fact that you are not a dancer hold you back.  I promise you will have a blast no matter what and learn the moves! (psssst - you wont even remember that you are working out, talk about BONUS right there!) 

I do not have any skills when it comes to the serious dancing matter and the way our man Shuan T breaks down the moves -- anyone, I repeat, ANYONE can learn to do this! 

So who is CIZE for? 

I basically told you already -- but its for everyone!! 

I am serious - even if you can NOT dance....this is still the program for you! Let me show you how Shaun T breaks down the moves for you -- check out my video.  It is from the very first workout.  He takes things we do in real life (ie waiting in line like he says) and turns it into a dance move for you to bust out!! 

And here's the thing -- if you like having fun, then you are gonna love this.  Its not about being perfect, just enjoy yourself, have some fun with the moves and the confidence in the moves will follow!! 

What can you expect while doing CIZE?

Honestly -- this workout will be an instant mood booster, it is meant for people who want to workout but don't want to feel like they are working out!
Umm -- hello?! Who would not want to do this?!?!

It's a fun workout that is broken down into steps for the any "dancer" at any level. It's not about the crazy push ups and diamond jumps... its about focusing on the beat and getting into the moves. The beat moves you to the results that you want.

The workouts range from 35-40 minutes in length and the program is 4 weeks long but you can definitely extend it as you are learning the moves. CIZE is choreographed to the latest pop music that Shaun T has picked out (and they are some quality jams!).

What does the nutrition plan look like?

The nutrition plan is easy to follow and it uses the portion controlled container system to help you with nailing the portion sizes! It will have you clean eating like a pro in no time.  It is truly wonderful!!

The program comes with a guide book that breaks down all the different healthy foods that you have the option of eating and how they will work into the meal plan. 

There is also this KILLER section on building meals.  This way if you are struggling with meal planning in the beginning it takes all the guess work out of it and will get you some GREAT and DELICIOUS foods.  This section is so great, I'm extremely pumped for it!  It would have totally changed my meals when I first started the 21 day fix (another great program) -- since this uses portion control just like the 21 day fix!! 

How can you join in the fun?

Join me for my CIZE test group that will be starting August 3rd! 

I will  walk you through each workout, teach you how to make modifications, guide you through the program guide to make sure that you are doing the program correctly and my goal is to help you stay motivated, connected, supported and to give you recipes, tips and ideas so that you can truly get the most from the program!
80% of your results come from what you eat, so let me help you put the two together!!!

I'm accepting a limited number of people who are interested in this test group!

What are the requirements to join?

The requirements to participate in this group is that you must be a customer of mine to participate.

Each participant is required to get the CIZE Package that includes the entire workout program: All 7 workouts on DVD, 1 bonus DVD workout, quick start guide, Eat Up! guide, workout calendar for both beginner and advanced, weekend survival guide, plus the 30 day supply of Shakeology and this comes in a package called a challenge pack with discounted shipping! 
**This all comes with a 30 day money back guarantee, so don’t worry about the what if I don’t like it, or see the results I want, etc. You can return it!**

All of this and then you also get access to my exclusive CIZE Test Group where you will get daily 1:1 mentoring from me and support from others just like you that are working towards crushing their health and fitness goals. You will check in daily and receive tips from me plus daily accountability and support!

Does this sound like something you would like to do? If so, please complete the application below ASAP and I will be in contact with you to add you to the group!!!

I am excited for you to join in the fun!! You are going to love CIZE! 

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Recipe Help?

Recipe Help

Getting tired of the same old, same old, or just ready for some new ideas?

Eating healthy and clean should NOT feel like a chore. It is fun and you can eat DELICIOUS foods.

Yes, you can browse the internet and find some great recipes, but that takes time!! How about an awesome cookbook that will have 101 clean recipes that will be your new go to's? Autumn Calabrese, the celebrity trainer for the 21 Day Fix and 21 Day Fix Extreme has come out with her amazing new cookbook Fixate!

It takes her simple color-coded container system for measuring perfect portions and applies it to 101 of her favorite family recipes to give you Fixate, a delicious approach to healthy weight loss. So you're not just eating tasty, healthy foods-you're eating just the right amount. Each Fixate recipe lists color-coded container equivalents and nutrition facts, so you can use Autumn's system for measuring portions and make sure your nutrition is on track.  

Um hello -- this is what I have been waiting for.  The poor hubs has been stuck with my same 5 -6 favorite recipes of mine and while I am a creature of habit, it might be nice to have some new deliciousness in our bellies! 

Are you paleo? gluten-free? vegan? or vegetarian? 

No problemo!! The cook book will include recipes that will work for you! 

AND on top of it all you will get Autumn's personal tips for preparing meals quickly upgrading leftovers, and stocking your kitchen with absolute must-haves. Everything to help you get started in the kitchen.  

Are you as excited as I am about this yet?!?! I cannot wait to get my HANDS on this baby! 

If you are already a challenger or customer of mine -- you can get this cookbook on July 14th!! 
-->I KNOW I will be on top of it grabbing my book!

It will release for the general public on August 6th! :) 

Cant wait? Need a little sneak peak. Go HERE and get a few recipes to start!

BETTER YET: want it for FREE? I am going to be giving away 2 copies of this glorious cookbook to the those people who are ready to take charge of their health and fitness to join me on a health and fitness journey! I will be doing a drawing for all who purchase a challenge pack from me in July.  If you are interested, fill out the application below! 

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Summer Holiday Survival Guide

Summer Survival Guide

How to enjoy your holiday weekend while staying on track

A big holiday weekend is coming up!! I hope you are ready to enjoy it! 

While I plan on indulging a little - I still have goals that I am after and big things to accomplish so I am not going to throw in the towel. I have some things I plan on doing to keep me on track and want to share with you! 

1) Have a plan!

What will you be doing? Are you going to be traveling, in hotels, camping, being with family and friends?
Make sure you schedule in your workout and treat it like a meeting with your boss that you cannot miss.  

If you know you will be away from the kitchen or your store (we all have our faves) pack some of your go-to foods and snacks to have with you! 

2) WATER! 

 Water is the way to go if you can. However, sometimes we all need a little drink.  Try to stay away from those fruity, frozen, high calorie drinks.  

Stick to something like a vodka soda water with a splash of lemon or lime AND some water to go with.  It's just a lower calorie option but still calories -- so do this in moderation! 

3) The 80 - 20 rule

Its all about moderation.  No one is perfect, and that's GOOD! You can still enjoy grandma's cookies that you have been thinking about all week, but pass up the treats during the week if you know you'll be hanging with gram on the weekend! Just decide when you are going to splurge and go for just that treat! Its a balancing act.

4) Portion Sizes

Do you know what the proper portions look like? I know my 21 day fixers do -- thanks for the containers Autumn!
But if you don't use this graphic to help you --> 

And grab the smaller plate if available.  It is going to help you manage those portion sizes and still enjoy in  moderation.  

5) Go Prepared!

Don't just assume that there will be fruits and veggies or clean/healthy snacks to munch on.  You do not want to end up being HANGRY and caving in and making bad choices.  *trust me -- I know this one -- as a picker eater I have learned this the hard way! 

Now I make sure to fuel up with some shakeology ahead and offer to bring a side dish to share that I can enjoy. 

Don't get me wrong, I'll likely still have a snackie in my purse justttt in case too! (something like apples or peanuts)

This way you can eat at the party and get to stay on track! 

Here is a list with clickable links to some yummy 4th of July inspired treats: 

Fruit Wands

Star Spangled Fruit Salad

Red White and Blueberry Yogurt Popsicles

Independence Day Frozen Fruit Pops

Red White and Blue Cheese and Fruit Tray

You can and WILL make it through the weekend.  Its a learning process and a journey so just take it one step at a time.  Small steps in the right direction still means progress.  :) 

Starting July 6th is a 21 Day Fix Up Your Summer Challenge group! If you want more details contact me by filling out the application below! 

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Beach Exercise

Beach Exercise

The real deal on beach walking

Have you ever been curious about the benefits of walking on the beach? Then this blog post is a great is for you.

During my family vacation to the beach we often have the discussion about what type of sand is the best to walk in, which type of sand will get you the most calories burned, what's easiest, what is hardest, should you walk in the water? -- So many questions!!

This year, I thought hmmm perhaps I will look into this and share what I find! So after some chat about what to figure out and share I have put it all together. 

Here are the highlights of what I learned upon researching and testing it out myself: 

• Walking on sand requires 2.1 to 2.7 times more energy than walking on a solid, flat surface, even if you're walking at the same speed 
• Your muscles and tendons will work harder as your foot moves around



Soft Sand - sinking in will add more resistance and
require more energy 

• That’s because your feet sink into the sand, making your muscles work harder to lift out of it on each step. This extra effort translates into extra fat and calories burned. It’s also a great workout for your cardio vascular system.
• You will use 20 to 50 percent more calories than you would walking at the same pace on a hard surface
• Walking or running on deep, loose sand challenges your balance and engages more muscle fibers and means you'll burn 30% more calories than walking or running on a flat surface, even when working at the same speed
• Activate your stabilizer muscles, and burn up to 350 calories in an hour of very brisk walking on soft sand
• Walking at a slower pace while your feet sink in sand requires more effort than walking fast or even jogging.
• Loose sand has benefits and drawbacks: 
• The benefit is that it’s more difficult to walk on so you’ll burn more calories because your body will require more energy to lift out of the sand.   
• The downside is that you have a greater risk of pulling a muscle while walking in loose sand. 
• A good compromise is to spend half your time walking in loose sand and the other half walking on hard-packed sand (closer to the water)
• Jogging in sand uses 1.6 times more energy than jogging on hard surfaces
• Sand is softer than hard surfaces like concrete and is therefore easier on your joints. However, there are some risks for injury, so it is important to know all of the facts before walking on the beach.
• If you are recovering from a leg or foot injury, do not walk on sand. The uneven surface poses too great a risk for muscle strains or other injuries. Wait until you are completely healed before heading to the beach.
• Instead of pounding your joints and feet on hard pavement, sand acts as a natural cushion
• Resist walking on the flat sand right at the water's edge and go for the dry sand to make your workout harder
• Boost the burn: the deeper the sand, the bigger your calorie burn
• BUT -  if you are walking near the water, try walking in water up to your ankles. The combination of resistance from both the water and the sand will give you a great workout. Walking in the ocean against the current will also give you a good lower body workout. 

  

  Water walking - go in ankle deep
  for added resistance

• Shoes: I found some conflicting advice here! 
• Wear them! While it’s great to feel the sand between your toes, it’s possible to get blisters on your toes or step on a sharp shell or broken glass. A good pair of walking shoes will keep your feet supported and protected. A pair of trail shoes would also work well.
• Walk without shoes! You can really use your toes to grip the ground. Walking and running barefoot in the sand is great for the muscles in your feet and your calves, 
• be careful running on uneven surfaces can increase the risk of sprains, sprains, and tendonitis
• so build your running time up slowly and wear supportive shoes. 
• remember, if your feet get hot, you can always cool off by walking on the wet sand, which is great for exfoliating the dead skin cells from your heels
• Pay attention to directional walking.  Beaches have a natural slope to them. This will put strain on one leg more than the other. To compensate for this, spend half your time walking in one direction, then turn around and go in the other direction to avoid over-straining one leg.

I am sorry for the long bullet-ed list but I am nothing if not thorough in my research.  I did not want to leave some of the facts out that I found and tested because I was happy to know them and wanted them all in one place for you! 

Hopefully this helps you on your next beach outing! Just remember no matter what kind of beach walking you are doing -- you are burning more calories no matter what you do. So beach walk ON ladies and gents!

Have a fabulous day! :)

Butts and Guts Challenge

Sassy Summer Shape Up 

14 Day Butts and Guts Challenge

Summer is a hard time to stay on track with health and fitness -- so many holidays, parties and events to attend!! 

Some of my coaches and I have teamed up and decided to start the summer off right with a butts and guts challenge.  We are going to keep it short but effective - 14 days of fun! 

We have put some rocking exercises together to tackle those trouble areas. 

Take a look right here at a few days sneak peak of the group to see what you will be in for! 

We will be kicking off on Monday June 21st and finishing on the 4th of July - right in time for those holiday parties.  

Anyone is welcome to join us for the fun!! Please use the contact me buttons found on the side of the blog to connect with me and I would be THRILLED to have you join!

Lets get after those trouble areas and rock those bikini bods this summer! 

If you are looking for something a little more intense and focused on overall health, fitness, and nutrition you can always join me in one of my challenge groups! Fill out the application below! 

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Summer Vacation Tips

Summer Vacation Tips

First before we get into the tips -- let me apologize for being a bit absent as of late.  Along with being a beachbody coach I am a full time teacher.  It is closing in on the end of the school year (5 more days with students to go) and things get a LITTLE crazy at the end of the school year.  So much to do and so little time to do it.  

With that being said -- I am more than ever -- aware that summer is right around the corner.  
I have a family beach trip that I am BEYOND excited and looking forward to this summer.....which got me thinking....
Man how am I going to keep on track with my health and fitness routine while I am at the beach house with my family?! 

I came up with some ideas for myself and thought -- hmm I bet other people are going to be going on summer vacations -- I MUST share my ideas.  
Please feel free to implement these ideas and make them work for you.  Do some, do all, do none -- but if they help in any way, I am happy!! 

Here are some tips that I have come up with: 

• Working out
• Take your DVDs with you! 
• Cant do that? Try Beachbody On Demand!!
• It great on the go, as long as you have WiFi you can stream those workouts! 
• Take a long walk, run, or bike ride around the area -- I love seeing whats around me
• Swim laps in the the pool or "laps" in the ocean! You can still be in the water enjoying your vacation, but also getting a great workout in! 
• Find a local class or studio to go to near your vacation spot -- I am sure there is one somewhere! 
  
• Two scenarios here:
• Family/friends who are really into fitness and supportive of your journey
• Get them involved!! 
• Take this time to have a  member join you on your workout! Share your workout routine with a new loved one or friend. 
• Have them share their workout with you! Try something new with someone who will make it fun.  
• Family/friends not as supportive 
• Don't let them get you down!  You are a work and progress and doing great.  No need to stop for them! 
• Get up early and crush your workout.  If you have to do it while everyone is sleeping to avoid the conflict -- do it.  Your body will thank you for it in so many ways.  
• Do your workout after they go to bed.  
• Find ways to be active during the day.  Go for that walk.  Take the stairs.  Do some lunges, squats, crunches, etc. in your room when no one else is around.  Youtube or google some great short routines to squeeze in.  Any workout is better than no workout at all! 
• If you health and fitness is a priority to you then find time where you can still fit something in. 

• Eating
• Be sure to take/buy your favorite healthy foods and snacks to have with you for your trip! 
• I know not everyone is going to be trying to stay on track with their vacation so try to stick to your healthy foods as much as you can
• I am not saying you can't indulge here and there (its vacation after all) -- but its all about moderation -- 80/20 rule ladies and gents! 
• Still try to fit in your 5 - 6 meals (3 main meals with 2-3 small snacks) each day.  I know this one will be tricky for me -- but we need to fuel our bodies right.  Just do your best!! 
• Continue to watch your portion sizes
• Take the smaller plate if available
• Keep practicing those great portion habits you have learned along your journey
• Visit the local food markets
• Grab some great, fresh, and healthy foods for the week
  
• Eat in -- instead of going out 
• In my family we all take a night and make dinner.  We go out still -- but not EVERY night.  
• This will help you to control what food you are fueling your body with 
• Watch what you drink
• Try to stick to water when you can -- add some flavors into it if needed
• Am I saying not to indulge at all? No - its vacation, have some fun! but don't go nuts!!
• Make a healthy snack/treat
• You can feel like you are cheating but still getting a treat! 
• Make some frozen banana pops
• Here is a list of 7 fun popsicles to make 
• My favorite idea is the lemonade popsicles! 
• Plan your cheat meal into your week 
• Do you know that you are going to be going to to your favorite summer hot spot? Make it your cheat for the week and try to stay on track for the rest of the week 

• General Habits

• WATER WATER WATER
• It's hot and if you are going to be out in the sun you are going to be sweating so drink up.  Water is so important on a day to day basis but important still if you are going to be outside sweating a lot 
• Sun Screen 
• Take care of your skin and those around you!! I know we all know the drill with sunscreen -- but don't forget it or dismiss it!
• We need to take care of our bodies!  
• Sleep 
• Get your sleep on vacation.  The typical adult needs 7 - 9 hours of sleep.  I know I am for this daily -- but don't always get them. 
• I am going to use vacation to get me on TRACK with this! 

I hope these help you to keep on track with your health and fitness journey.  If you have any great tips or ideas, please feel free to share by putting them in the comments below! I always love learning from others!! 

Happy Summer!! 

Summer SALE!!

Summer SALE! 

Goodness how I love a GOOD sale!! Well let me tell you this one is ON right now (June 10 - June 17) and its awesome! Team Beachbody has put some of their best selling products, programs, equipment and supplements on sale and up to 85% off! I hate doing salsey posts like this but I also didn't want you to miss out! **STEAL ALERT!! **

Here's the deal -- it is first come first GET and things are going to go VERY fast!

Things are LIVE on the site.

Here is what is on sale:

• 10 Minute Trainer 43% off
• Brazil Butt Lift + the Green Band 16% off
• Hip Hop Abs & Dance Party Series DVD 68% off
• Hip Hop Abs Dance Party Series DVD and weighted gloves 57%
• Insanity Deluxe Workouts 49% off
• Insanity The Asylum Volume 1+ Equipment Buddy Kit 53% off
• Les Miss Combat + Combat Gloves (Medium and Large Only) 55% off
• Les Mills Combat Gloves (Medium and Large only) 84% off
• Les Mills Pump 32% off
• Les Mills Pump with no weights or barbells 
• Les Mills Pump Deluxe DVDs 66% off
• P90X Free P90X Plus 53%
• P90X Plus 62% off
• P90X2 and Stability Ball 53% off
• Slim in 6 29% off
• Tai Cheng 43% off
• Squishy Ball 59% off
• Stability Ball +Medicine Ball combo 62% off
• Team Beachbody Apparel Up to 65% off
• Rumbleroller is 16% off
• Ankle Weights 45% off
• The Black Resistance band with the over the door attachment 56% off
• Jump Mat 44% off

Here's my advice: 

Honestly everything on here is GREAT - both price wise and program wise.  

If you are even maybe/sorta thinking about Les Mills Combat and Pump -- GET THEM! These programs are going to be discontinued in the Beachbody collection and once they are gone they are gone forever!!! Don't delay they will sell out fast!

If you're a Tony Horton lover, P90X2 is the way to go! It's a great program that really works your core and you will get amazing results!

Brazil Butt Lift is harder than you would expect! -- I just tried it out recently.  It will really tone up your entire body, not just the booty! 

Truth is you can't go wrong with any of these -- but they will sell out quick! 

Think gifts for FATHERS DAY, think birthday presents or Christmas presents! Especially the Beachbody Apparel is great for the person who loves the workouts or is a coach!

To see everything on sale you can use my link. 

Click here for my direct link. 

If you have a team beachbody coach please contact your coach! If you do not have a coach then I am happy to assist you, guide you and help you reach your health and fitness goals!

Let's take charge this summer and get HEALTHY together!! If you would like a more personalized approach in reaching your health and fitness goals, please get in touch with me and we can work to find a program that is going to work best for YOU.  

Join my Summer Slimdown Challenge Group today! :) 

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