Be fully alive…

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So what’s next?

🤔So what is this 3 day thing I’m doing?

This Refresh is designed to increase energy, reduce bloating, and detox the system. If you need a kick start to your health journey it’s a perfect place to start. Been eating a lot of junk or processed food and you feel like yuck 🤢, this will make you feel better! Or you feel like you’ve been stuck at a weight plateau for a while, this will jump start your metabolism.  I’ve been on a bit of a plateau this week, so this will help kick that plateau outta my way!

19225845_10213677113821959_3269122847056273075_nWe’ve been working super hard to clean up our bad eating habits and create new ones. We still have a ways to go and it’s something you have to stay on top of. It’s so easy to fall into bad eating habits, junk food and processed stuff is everywhere!! Before doing Shaun Week, Keith (my hubby) and I cleared out our cabinets of any remaining foods that are over processed or filled with ingredients that just don’t even sound natural. After the 3 Day Refresh we plan on getting back to the 21 Day Fix portion control system as a refresher on food portioning and quantities. 

We did it before, but over time bad habits can creep back in (too many donut shops and pizza places around us!) so getting back to the basics and relearning will get us back on track. Since doing the 21 Day Fix the last time, it seems that we make big improvements afterwards that really stick with us. So we’re really excited to do it again. But before that, I want to start fresh and know my body has a good running start. The refresh will accomplish that goal!

 

Benefits?

✨ Detoxes your bod!

✨ Lose weight (3-10 pounds)!

✨ Regain energy!

✨ If you want to kick the caffeine habit, perfect time to get it done!

✨ Lets you get into a mental shift to prepare you for lifestyle changes

✨ Helps you feel better after a weekend of indulgences

✨ Sets groundwork for what you set your mind to achieve after the 3 days

✨ 3 Day Refresh Before/After

 

 

 

Today’s supposed to be a rest day for me, BUT,  Beachbody On Demand is doing a preview today of the upcoming (July 12th) BOD release of Shift Shop. And since all five hundred and …. of us are planning to do 3 rounds of this baby starting July 17th I want to get a peek at it today!

Then until July 17th I’ll be doing this schedule below….

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All of this is helping me to gain leg strength for 🏃 run training, so that’s going to be amped up this month too. Looking to finally add these races to my calendar of events!

🏃 Sunday RUNday

🏃 Coast Guard 5K

🏃 5th Annual Spartyka Fallen Heroes 5k

Looking at a couple others, but not confirmed yet! So, that’s what’s next for me. 

whats next

 

 

 

 

Inspired & Grateful

 

I’m seriously in awe and so inspired by my mentor & friend Amy. I’m grateful I found her as a coach, which turned into a mentor and now becoming a real friend. All the photo’s she’s been sharing from her Elite 10 trip (A gift from the company for making and keeping (4 years in a row) a  top ten team #SYSOF) and the extended vacation time she’s been able to financially cover because of the growth of her business!! This is so motivating 😍 I just had to share with you guys and give her a BIG shout out for all of the amazing work she does leading our team every year to the TOP 10! She is enjoying an all-expense, paid, DREAM vacation for her and her hubby to Italy & Greece and she, without a doubt earned every last bit of it 🙌
When I first started my own coaching business, I did it for the extra accountability, and the discount for my Shakeology. But I’ve quickly realized that I  can create a business that will take me places that I’ve only dared to dream of in the past 👌 I’m going all in on my goals because I have a leader like Amy and all the training to know that I can dream big. 💥 She sets the bar high for herself and us, and she puts in the work & shows us all that we can do it too. Knowing what Amy has achieved in just 6 years as a coach empowers me to dream big and want to reach out to others so they can dream big and make it happen for themselves too!
Thank you Amy for showing me & the #SYSOF team to always live with passion, be true to yourself, set your dreams high, and believe you can achieve them❣️

This was one of her latest posts as her trip took a turn into Greece ( They were previously touring Italy!!)…

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I still can’t believe I’m here. A saying really sticks out to me as I text my up and coming rockstars from my team and ask them where they want me to take them when they hit Elite this year. You know what the saying is? “Wether you think you can or you cant, you’re right!” So when I look at the people who quit or fail and hurt the people around them by giving up on something that was once very important to them as I check off bucket list after bucket list, I think…man that would really REALLY suck and I’m glad I’m not them. I don’t EVER want that feeling. Not only because of what my hard work and dedication to helping people live a better life has gotten me but mostly the people around me. If your word is worth nothing, neither are you and I may not be perfect not at least I have that. I find people who finish what they started to be incredible humans. Those are my people! #integrity #selflove #milos #sysof #greece #pma

 

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This is what 6 years of putting in the work did for Amy and will do for our TOP 10 Team, for ME and maybe even for you.  Not only only for your body, but your mind, and your lifestyle as well. You are in charge of where you set your sails to.  I am inspired and am on a Top 10 Team. You can be trained by a Top 10 Team! Join My Team

 

Give Them Your Blood

 

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World Health Organization – World Blood Donor Day

My husband and I give blood pretty regularly. I’m type ONeg so my blood is pretty popular at the blood bank. It’s a simple procedure. Thirty minutes of your time and a bit of your blood, and you may be saving a life. Just the thought of that makes me teary eyed. An act so simple and you could be helping to give the gift of life to someone else. Powerful stuff right there, isn’t it❣️

 

every blood donor

 

To give blood in the United States:

America’s Blood Centers

The American Red Cross

United Blood Services

 

A Healthy Summer Plan

18881856_10213530642520268_7167955277931614515_nYesterday (photo) was gorgeous out! Today it’s cooler and overcast. As usual the spring weather here is unpredictable and always iffy for outdoor fitness (aka running). I’m not one of those run in any type weather people, nope not all.☀️🔥 I get dehydrated fast in super hot weather,🌧️prefer watching the rain fall from my window in wet weather and am a ❄freeze baby in cold weather. Sooooo I’m thankful for other ways to get my days dose of fitness in on days like that.

I do go the gym occasionally, but going out to the gym is usually a more planned event with me and Keith. I’ve been training myself to get workouts done earlier and earlier in the day so heading out to the gym can be inconvenient as far as I’m concerned. I’d rather get my workout done and over, get my shower in and get on with my day.  On Demand and at home workouts are perfect for these times. On Demand though has it all. Cardio, strength, yoga, recipes & more. There’s something for everybody’s style, levels & taste.

Plus, you gotta mix it up when it comes to working out. Changing you routine to include cardio + strength + stretching gives you the best overall body conditioning. Strength training and yoga helps runners be better runners. Strength training & cardio give you that continuous calorie burn through the day (why it’s good to get it done in the a.m.) and yoga helps to repair and relax all those muscles you worked.

I have a summer fitness plan in place to do with my team. We even have a nutrition plan set. Having health be #1 and focused on before summer even hits will help us stay focused on staying healthy when all the summer temptations start hitting. This will allow us to indulge once in a while but not lose focus on staying healthy and not letting a day of a little indulgence turn into a week of unhealthy choices. When that happens I know that steamroll effect. You indulge, feel guilty, indulge again and again, let exercise slip away and before you know it you feel like you messed it all up, so why even try. I’ve been there and done that, I don’t want to go that route again. And that’s where accountability steps in and saves the day. Because I have a group of people all focused on the same thing, being healthy and staying on track. The group helps me to stay inspired 😘

 

Here’s the schedule I’ll be on after the 8th of June.

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  • June 9th to June 11th – I’ll be doing the 3 Day Refresh. The refresh is a 3 day cleanse that comes with a meal plan and guide to help rid your body of toxins and to get you ready to make good changes with your health & fitness + BOD Yoga Studio. No running these three days, and no heavy workouts. On the refresh you should either do zero workouts, light walking, or light yoga. During the refresh you are supposed to eat a prescribed meal plan and that meal plan doesn’t give you the extra calories for heavy workouts.
  • June 12th to June 18th – Shaun week on BOD (daily schedule) + my run training 4 days a week.
  • June 19th to July 9th – I plan to continue with Shaun T, but with Insanity Max:30 + my run training 4 days a week
  • July 10th to July 16th – BOD Yoga Studio + my run training 4 days a week
  • JULY 12th THE LAUNCH OF SHIFT SHOP
  • July 17th to August 6th – Round 1 Of The Shift Shop + my run training 4 days a week
  • July 7th to August 27th – Round 2 Of The Shift Shop + my run training 4 days a week
  • August 28th to September 17th – Round 3 Of The Shift Shop + my run training 4 days a week

This has all been an evolutionary process for me. It was a slow crawl back. I’ve had to admit a lot of my frailties and fears along the way. I abused my body with food and I abused my body with lack of exercise. Having a desk job and hobbies that kept me on my butt quite a bit made it even worse. It’s been a lifestyle change, not a diet, that’s been the key to getting me healthy and fit again. And accountability to myself and others is what will keep me there. I owe it to my loved ones to be the healthiest best version of ME that I can be.

PS… If you want to join us, it’s never too late, just drop me a message if you’d like to know more about any of the programs I’ll be doing. They’ll all be on BOD which is the sweet part of it. I can take it on vacation with me and do it in my hotel room via my laptop!!

I’d love to get to know my readers more, what do you do for fitness?

Down 4!

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Coincidence, I say no.
I admit, when I finally ordered and received my Shakeology last month (mid month), I delayed ripping open the bag because I still had some of another brand shake and hate being wasteful. I never really lost weight with that shake, but I bought it and it tasted ok, but didn’t help with anything. I’ve been back to drinking Shakeology on a daily now, a bit over a week. I also stayed faithful to daily fitness (BOD & run/walk/run) and continue to learn and work on healthy  meal planning.

I’m happy to say I lost FOUR pounds this week! Yayyy for Shakeology This was a game changer for me twice before. And twice before I decided cost was more important than my health and walked away from Shakeology to search for a “cheaper” daily shake. During those times my weight fluctuated and snacking was ALWAYS an issue.

I’d been dancing this dance for two years with Shakeology. And when I go back to it, I feel better, lose weight and don’t snack like I was my whole life. My body gets the vitamins and nutrients I KNOW (doctor said so) I lack. I despise taking pills. With Shakeology I don’t have to swallow pills that I choke on and gag over (sorry for tmi), instead I drink a chocolaty shake that gives me the vitamins, minerals, and nutrients I need + curbs my hunger + keeps me from snacking on unhealthy junk + gives me a desert like drink – every single day!

3rd times a charm and I’ve learned my lesson. Shakeology stays a part of my daily health plan. There are always ways to find money for things we want so for the things that can add to our health, it should be wayyyy easier to find a way to afford it.

$$$

So how did I find the money for Shakeology?
Cut back on spending on clothes. Half my clothes buying is because of yo-yo weight loss/gain. Instead I now limit what I have with kind of a core piece wardrobe, things I can mix and match. I’m tired of buying clothes in four different sizes. and it made no sense. It was wasteful money spent. I know what healthy weight I need to be at. I know when a doctor says I am obese, I MUST fix that, permanently. So why am I buying a bunch of clothes I KNOW should be eventually WILL be, too big on me anyway?
Cooking more meals at home. Less eating out. Not no eating out, but those times could instead be planned as something special. When I cook at home I know what ingredients I’ve used. Keith and I now, cook most meals together. So not only does it help the budget, it’s added quality time with my hubby! We’ve made health and nutrition a joint mission we’re on. Instead of him doing his thing and me my own thing, now it’s a team effort. This keeps us from sabotaging each others goals!
Starbucks was an every time we (me and the hubby) were in the car going somewhere stop. First, that can add up to a whole lot of calories + a whole lot of money for a drink, a drink! So yeah, we still do Starbucks. I save it for my girls day out me and my besties here do a couple days a month. And hubs leaves his as an occassional lunchtime treat. AND Shakeology now comes in Cafe Latte (vegan too) and so we make frosty cold Starbucks type drinks right outta the blender 😉
Being a coach I get a discount & if you are military – active duty, reservist, confirmed veteran or military dependent, you get coaching fees waived!
Prioritising health. Nope, this isn’t a money saver. But this is something we all HAVE to do. Or should do. In my 20’s I didn’t worry about gaining weight, high blood pressure, cholesteral levels, etc… And even into my thirties I avoided thinking about it all. After all, I felt fine, right? Well it’s an inevitability that all things catch up with you over time. Years of eating double cheeseburgers, soda pop, smoking, being a couch potato, or even just being naturally thin so thinking your immune to the effects of a bad diet and little to no exercize WILL all come back to haunt you. It’s sad that when we’re young, if not educated about the repricussions of things, or just ignoring the advice of “older” people what will happen will result in years of abuse on our bodies. Abuse with food, smoking, alchohol, and not moving enough to keep our finely tuned bodies in good working order. We have to make our personal healthcare a priority. For ourselves AND for the people in our lives!

Too often we blow small amounts of money daily because of stress over not having what it is we realllllly want. At least that was me. Spending money as instant gratification. And half the time I didn’t even realize how much money I spent on things that would give me immediate gratification to make me feel better over what I felt I couldn’t achieve or attain. Any of this sound familiar? I’ve been working on this issue and realize that I needed to pull my big girl panties up and go for what I really want, no matter how big a dream or how long it may take. Because I AM capable and I CAN achieve whatever I set my focus on achieving.
If you want to try it, try it for a month, with regular exercise and healthy eating (I can even hook you up with eating plans)! You can always cancel so, drop me an email, if you want to talk more about it!

 

Todays’s Shakeology Recipe

1 serving Vegan Chocolate Shakeology
½ banana
1 cup coconut milk
lotsa ice
Sprinkle of cinnamon

Be Alive!

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We are very good at preparing to live, but not very good at living. We know how to sacrifice ten years for a diploma, and we are willing to work very hard to get a job, a car, a house, and so on. But we have difficulty remembering that we are alive in the present moment, the only moment there is for us to be alive.<<<

Thich Nhat Hanh, Peace Is Every Step: The Path of Mindfulness in Everyday Life