country heat Archives -

30-day Results!!

09|27|2016

Well, it may be safe to say I haven’t had that much fun working out for 30 days maybe like…..EVER.

This summer was pretty hard on me. I made a lot of excuses. I had a lot of fun. I wasn’t disciplined. Life got in the way. Yadda. Yadda. Yadda.

So, it shouldn’t be too surprising that when I decided to get back on the wagon, it wouldn’t be all butterflies and rainbows.

Here’s the good, the bad, and the ugly.

THE GOOD ~ I seriously needed this program. I had no idea how much. Because not only did I need something to kinda lift my spirits and country dancing…even when I’m not that good at it….did that, but I needed something to be committed to and to look forward to again. Ya’ll know that working out comes pretty easy for me. No….I’m not gonna sit here and say that I always WANT to work out and never wanna just skip my workouts….BUT, it’s just a part of my life now. I can’t even remember the last time I went more than 2 days without working out. I was sick earlier this year and there may have been a few 2 to 3-day stretches in there but even then I tried to get moving at least some because it always helped once I did. But, sometimes I just need something new and exciting to try! So, Country Heat delivered and so much so that as I finally finish this post, I’m into my 2nd round!

THE BAD ~ I’m not sure I can really say this is “bad” but I found about 2 weeks in that I needed a change from the containers. I’ve used them on and off since they came out several years ago and while I do like them and they are so simple, I would do this thing to myself of just going way too strict and even if I enjoyed an “allowable” treat, it was too much and felt like I was being weak. My relationship with food is such a mental game. I have to have just enough focus with just enough leniency to succeed. So, I just decided that I needed to get back to something that even tho it’s harder to get used to, something that I’ve been intrigued about and wanted to do for the longterm….and that’s flexible dieting. I’m just kinda tired of doing this and doing that and saying I’m going a month without any treats or beer and then saying I can’t not enjoy some of that ~ it was just an emotional roller coaster and I wanna get off lol. Sure, I’m still going to have my times where I’m more strict and flexible nutrition does NOT mean junk. I still eat primarily whole foods. And, I’m just so anxious to just get back into this fully and find my way with it and stick with it. It allows for just as the name would imply….flexibility. So, yes, while I largely still eat whole foods, I can still have my cake and eat it, too, lol. And, it’s more customizeable for adding in workouts, etc. So, it was a bit of a transition and I was FAR from perfect to finish out the month, but with the combination of the containers, Shakeology throughout the whole month, and mostly clean eating, the inches kept coming off even as I was finding my way with my macros. BUT, I’m still happy with my results and that’s all that matters…and I will get better and better at my nutrition!

THE UGLY ~ Again, I’m not sure this is “ugly” but it’s also something I struggled with and often when I talk about it….blog about it….I can start to let it go and be better. It’s almost like things have less power over me just to share and give ideas. I tried EVERY. SINGLE. MORNING. for 30 days to get up and get my workouts in in the early morning. It’s the time of the day that works best for my family and is when I prefer to work out. And, even though I CAN work out over lunch with these since they’re only 30 minutes, I don’t LIKE to spend my lunch hour working out….and going back to work sweaty…even if I do have time for a cold shower. (Thank goodness for Axe body spray!! That stuff is the bomb if you’ve never tried it!! tmi??) Anyhoo, for the most part, I FAILED at this for…..30 days. There were way more workouts over lunch and a few after work than what I set out to do and I can tell you that it stressed me out and every day I didn’t get a morning workout in I felt defeated and mad at myself. But, as the month went on and I started telling myself that it was OK as long as I got it in at some point, it slowly became easier to get those workouts in between 5 and 6 a.m.! Crazy, huh? I truly believe if you set a goal and then just RELAX a little about it, it comes a lot easier. Be firm with your goal but flexible with your methods, right?!?….especially at first when trying something new or you’re trying to get back into a routine you once had. When you stress yourself into thinking you failed just because it didn’t look exactly like you intended, you really ARE setting yourself up to fail.

So, here I am! It was pretty painful to take before pics again. But, as always, I’m so glad I have them to look back on.

I lost 6 lbs. and 11 inches! And, of course I’m SUPER excited about the inches and just the way I look and most importantly FEEL. That summer bloat being gone again makes me feel like a new, old, new self lol.

Weight ~ 184 down to 178

Calves ~ 15″ to 15″ = 0
Thighs ~ 26″ to 25″ = -2
Hips ~ 43″ to 41″ = -2
Mid/lower abs ~ 42.5″ to 40″ = -2.5
Waist ~ 40″ to 37.5″ = -2.5
Chest ~ 39″ to 38″ = -1
Biceps ~ 13″ to 12.5″ = -1

I spent 30 minutes 6 days a week rockin’ out to fun country music and having a blast!
>I mixed in about 5 interval runs for about 2 miles in those 30 days.
>I walked on many of my breaks from work and made it a goal to hit between 10k and 13k steps a day. (And, my workouts were a minimum of 2500 steps just themselves!!)
>I used Shakeology every day as my healthiest, easiest meal or one of my snacks and helped with my cravings and energy.
>I used the 21 Day Fix color-coded, portion-controlled containers for the first two weeks.
>I used IIFYM principles to finish out the last two weeks, without hitting my macros consistently.

Now, if you’ve been following me for a while, you know I attribute I lot of my success to having extra accountability to my health & fitness goals. And, even as a coach….in fact it’s one of the main reasons I ever started coaching in the first place….I wanted to be held more accountable! More accountable to my coach. More accountable to my clients. More accountable to ME! And, I truly believe this road is easier with challenge groups! I don’t know where I would be without this little thing we get to do as coaches! And, I never stop participating! In the almost 3 years I’ve been a coach, I’ve never went longer than 30 days without being plugged into something for inspiration and accountability. Groups literally changed everything for me! We are just finishing up our latest one as part of the Beachbody Health Bet and I know at least 10 people who are gonna get paid soon for being accountable to their own health & fitness goals! They invested in themselves and they’re gonna get rewarded in more ways than one! And, as this group finishes out, I’m always looking ahead and excited to announce the next one I will be hosting called She Is Strong. It’s one of my favorite passages in the Bible and it’s become to mean so much to me personally.

I talk a lot about fitness and nutrition but the REAL changes that have happened for me have been finding myself ~ finding my voice ~ finding my courage ~ finding my strength. I’m not done yet…I never WILL be done….but I’m feeling stronger than I ever have. I truly believe fitness opened a door for me. If you’re interested in finding something that could help you if you’ve been feeling kinda lost and not putting yourself first, I encourage you to reach out to me. I don’t know if this is for you, but I do know a group just like this is what changed things for me and what continues to keep me in the game…and I’ve seen it time and time again for other clients and coaches. And, it’s not just the game of losing weight or getting in better shape. It’s about conquering fears ~ stepping outside your comfort zone ~ putting yourself first. Let’s connect and see if this would be a good fit! I like to spend some time talking about your struggles and your goals and then YOU decide if this sounds like something that may be a good fit! And, if the group seems too much for you, I always work 1-on-1 with you and we can do that exclusively if you prefer!

So, if you’re looking for something new to try ~ if you’re looking for a change ~ if you’re looking for some extra support and encouragement, click on the image below and fill out the application so I can get to know a little bit more about you!

Progress is progress

08|30|2016

Hey GOOOOOOOD morning ya’ll! It’s UNSEXY TUESDAY time! I wanna talk about patience today.

We often get caught up in things not happening fast enough…..at least I know I have.

But, since I started coaching, I’ve really been able to just focus on the bigger picture. I may take steps back in my health & fitness journey BUT since this is my life….this is my lifestyle now….I always have hope and the inspiration that I WILL get there. Maybe not tomorrow….but I WILL get there. I remember that I didn’t gain the weight overnight….therefore it won’t come off overnight. Does it mean I’m ALWAYS patient? No. I’d be lying if I said I was. AND, practicing patience is definitely one of those unsexy things you have to do in the name of losing weight and getting in better shape. But, for me and what I try to impress to my clients is that it’s freeing when you know what you’re doing isn’t a fad or the latest greatest quick fix. And, that for every time you fall, you can ALWAYS get back up again.

So, I’m not really even sure what my “THERE” is. I just know I’m never really done ~ but there WILL come a day where I look back over all the blood, sweat and tears and say, I DID IT. There WILL come a day where I don’t fall as often….or maybe I will just fall differently. But, I accept the fact that I will fall from time to time. But, I will also get back up….and practice more patience again.

And, on that note, I’m super excited about my results from Country Heat even in my first week!!

I’m down 3.6 lbs. and over 3 inches!

And, most importantly, I’m feeling so good again! It’s crazy how fast proper nutrition can turn things around! I’d been hitting my workouts but my nutrition was just not on point and I was feeling blah and tired and lazy and unmotivated and had some serious brain fog going on. Enter in Shakeology every day again, clean eating, and more water than I’d been drinking and within a week, I’m feeling so good! Ha, it’s a good reminder to just stay on track when you realize how yucky NOT being on track makes you feel.

So, yes, I WAS hitting my workouts ~ if you have followed me for a while, you know working out isn’t where I struggle. Granted, I don’t ALWAYS want to work out ~ even I have to sometimes talk myself into it ~ especially when life gets really busy. BUT, it just comes easier for me….for sure easier than sticking to my nutrition goals lol! I will say, however, that Country Heat has me seriously EXCITED to work out. Like I love to work out and all BUT to literally be excited and anxious for the next workout?!? YUP, that’s what Country Heat is doing for me! There’s just something about dancing. And, I’m not even a dancer. I’m not the most coordinated. I struggle to get many of the moves. But, I just tell myself that I WILL eventually get it and even if I trip over myself, I keep moving….because that’s all that matters. And, you use your whole body without really even realizing it so I’ve had sore abs and quads and arms and have to really stop and think why. Oh, that’s right….I’m STILL working out…it just doesn’t feel like it.

Anyhoo, I think that’s the theme of this #unsexyTuesday post.

No matter how many times you stumble over yourself….no matter how many times you fall….

JUST KEEP MOVING. THAT’S ALL THAT MATTERS.

We will never have everything figured out. We will have setbacks. We will have days where we’re gonna eat cupcakes and drink a beer and for real if given the choice, it would ALWAYS be yoga pants. But, it’s all about balance, right? I will always believe in everything in moderation. I will have periods of time where I choose to be more strict and times where I wanna relax and enjoy life and food.

BUT, I WILL ALWAYS JUST KEEP MOVING.

Even taking a step back is still moving if you really think about it.

So, it’s OKAY! Be okay with summer being hard for you. Be okay with a bad day. Just don’t let a bad day turn into a bad week that turns into a bad month that turns into a bad year. I’ve been there. And, I’m not going back.

Here’s a few other glimpses into my week!
I LOVE my inspiration board (see below) AND I love the Beachbody Challenge Tracker App! AND, if you’re participating in a group with my lovely coach, Shalene, and I in September, THIS is just part of what you will see! Your progress as you go! There’s just something so motivating about this! To look back over your week and see that you did everything you were supposed to do! By the way, I log my rest days 😉 lol ~ just to say I was still following the program!

And, my 30-day inspiration board! Something inspiring and motivating for each day as I go!
(B helped me with this and thought it was pretty fun 🙂 )

And, the bloat disappearing! YAY!

And, since I mentioned CUPCAKES, here’s your bonus for the day. These would TOTALLY be a guilty pleasure and if anyone wants to make me some in oh……15 more days or so…..you would have a friend in me for life lol. One of my good friends who I used to work at the school with would bring this coconut cake from Sam’s for a treat for us every once in a while that was TO. DIE. FOR. It was seriously one of the best things I’ve ever eaten. These reminded me of that cake. (You can click on the image for the Pin for the recipe! btw if ya’ll haven’t noticed before, I try to add links to most all images I include in my posts to take you where you need to go 🙂 ) Please do the world a favor and share this post lol.

PEACE OUT!
Hope you’re out there busy doing the unsexy things you need to do in order to achieve all the things you know you want!

Fit Friday! (v3)

08|12|2016

Have I said how excited I am to start a new program?!? While I love love PiYo, I’m just so excited to try Country Heat and get ready to hopefully be able to instruct classes again! I so miss group fitness!! It’s been well over a year since taught Zumba and I miss all the ladies that would show up for class….even those 5:30 a.m. classes! And, I’m even more excited because I really think this is going to be easier to teach and implement new stuff. I’m not the most coordinated so it would take me a solid 2 weeks to be able to even add in one new song/routine in Zumba lol. The moves are deconstructed differently in Country Heat, so I really think/hope the transitions and learning how to put the moves to music will be easier for me! AND, I’m sure B will be practicing with me a lot so looking forward to that again, too!

So, what am I doing this weekend to get ready for Monday? Yep, I start my first 30 days of Heat this coming Monday!

I’m going through the program guide!! I can’t tell you how many programs before I became a coach that I bought and never even opened the program guide!!! EEEEK! When you know better, you do better, right??! And, it just so happens most of the books that come with any program also contain the corresponding nutrition guide. AND, since 80% of your results with a program will come from your nutrition, it’s just slightly important lol! So, here’s the deal, if you have a program that’s been sitting on the shelf at home or you just got something new, please please take out the book and read it from cover to cover! It will change everything!!

So, yes, this weekend I’m busy going through and meal planning for my week next week! I’m making a 30-day inspiration board to keep in my new workspace. I’m taking before pics and doing my measurements. And, I’m busy setting up the new private coaching group I’m hosting with new things for my clients to help them get the best results possible, too!

I may not be the fittest I’ve been since I started coaching BUT I’ve come a long ways in how I feel. And, I’m SUPER excited to BE the fittest I’ve ever been in this next year! You’re never too old to chase a new dream my 40-something friends!! I even decided to take on a couple new exciting challenges! I said a while back that I didn’t want to always have to have goals to be working after….but the thing I realized is is that….I always have goals! lol So, stay tuned to find out what I have in store!!

I found a new pic I wanted to do a comparison to 🙂 Take lot of pics when you’re on a health & fitness journey because when the scale and maybe even your measurements aren’t what you “want” to see, the proof is in the pictures! #nomoredoublechin and just a happier, more confident presence! I will take that kind of progress.

The Country Heat Movement

08|9|2016

I was on a call today with a bunch of coaches from my mastermind group that I’m learning SO so much through and one of the coaches…who just HAPPENED to be in the official Country Heat Test Group and got ah-mazing results…was talking about why she thinks so many people are getting insane results with this program and Shakeology. She said she thinks it’s because we’re just getting back to the basics of having fun while working out!

Here she is btw ~ Her name is Lyndsi!
And, these are her results in just 30 days!
Excited?? I know I am!

Ya’ll know I LOVE to lift weights! Strength training has become my passion. I feel strong and driven when it’s part of my routine. But, sometimes I will admit that it’s overwhelming and I start to maybe get TOO caught up in how heavy I’m lifting and I push myself too far and I lose focus on my form and before I know it, my body is paying the price. Weights will always have an important place in my fitness routine but I’m taking a step back from them….I actually have been for a while doing PiYo…..and hitting a different focus for at least a few months with COUNTRY HEAT! And, much like Lyndsi was trying to say, I think often I OVER-COMPLICATE what I’m doing! I still struggle with a little bit of workout ADD and now that my foot is better, I’m dying to get out and do some running. But, what I love about BB programs, is that you don’t NEED to add anything additional to the programs! They work if you follow them! Plain. And. Simple. So, even I need a lesson in often times less is more. I’m ready to do this thing!!! Are you?!?

If you missed it, I took a certification class while I was in Nashville a few weeks ago to be able to instruct this! And, now I just need to practice my little butt off AND find a place to instruct lol!! In the meantime, I’m determined to win a Beachbody Challenge prize with this program!! I’m committing to 30 days of it starting next Monday the 15th and I’m looking for 10 positive, passionate and full-committed people to do it with me as part of a test group! It’s going to be an epic group ~ I PROMISE! I’m implementing new things to keep everyone inspired and pushing their hardest! It’s only for 30 days, so I’m going to be requiring that no one come in with any excuses!! We won’t have time for excuses 🙂

Please join my event page on Facebook for the test group launch and stay inspired by the success stories I’ll be sharing! And, if you’re interested in joining me, you can fill out an app here so I can learn more about your goals and see if this is a good fit for you!!

Believe in you! Join today!

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My Nashville hangover…..

08|2|2016

Hey, guess what day it is?! It’s Tuesday and it’s time to get back to doing the #unsexy.

I’m just getting back into the daily grind and have a Nashville hangover….and, I don’t mean from partying lol. Ok, I maybe partied a little….one night….but I digress. #justkeepinitreal #workhardplayhard

But, seriously…..you know what I’m talkin’ about….that hangover effect after an amazing experience or trip and you’re like….Ok, so now what?? Do I really have to go back to the normal grind??? Back to life….back to reality (ok, who’s singing the song….I know you were an 80s/90s soul child like me if you are and just so you know we can totally be friends!!) And, how do I DOOOOOOOO and BEEEEEEE all the things I wanna DO and BE like RIGHT NOW.

I spent most of Sunday traveling and sleeping (seriously, they say you can’t catch up on sleep. that’s legit.) and reflecting on the plane. I’m a TOTAL note taker and filled the better part of a notebook with tons of nuggets and ideas and I feel ready to FLY even higher. BUT, it’s also overwhelming. Like where do I start when there’s SO much I wanna do for my team and to help people and to work on my own health & fitness WHILE focusing first and foremost on God and my family?!?

How can I possibly do it all?

By staying true to myself ~ keep finding and staying in my truth ~ staying in my lane (i’m gonna talk more about this one ‘cuz this post would get too long if i did right now!) ~ by doing the UNSEXY ~ and focusing on the next 24 hours….that’s how. #TodayMatters

There were so many things I took away from Summit and I’m going to be sharing as much as I can with ya’ll ‘cuz I’ve said it before but what we take in at the event is always more about people and helping and supporting others than it is about selling a product or making money. It’s about how to become better leaders. It’s about how to inspire and how to stay inspired ourselves….’cuz straight up motivation doesn’t last. It’s about how to just be you. It’s about adding value to someone else’s day. It’s about giving. It’s about doing the things we don’t want to do so we can later live our lives by our own design. It’s about doing the unsexy, mundane, seemingly unimportant things every day, day after day, like getting up early instead of sleeping in….like eating egg whites and veggies for breakfast instead of the donuts tempting us in the break room….like spending a half hour working instead instead of watching TV…..like reading a personal improvement book instead of a romance novel so we can finally overcome our self-limiting beliefs

It’s about being a part of something bigger.

But, being able to do all that comes with sacrifice and discipline and as mentioned above, doing the unsexy things.

So, I’m slowly getting my BUTTOOSKY (here I go makin’ up words again) back in gear! I LOVED Nashville. I loved the foods (ha, when we had time to eat ~ i had a spicy tuna sushi burrito from a food bus called Funk Seoul Brother that was crazy good! and, a few Nashville locals waiting in line said it’s THE best food bus in town! if you’re ever there, highly recommend!). I loved the drinks (there were these classic margaritas at this taco joint…I believe it was called Tacos Sexto and if you’re ever in Nashville, it’s by Music City Center and the Omni Hotel….that were seriously legit! i think quite possibly the best margaritas i’ve ever had 🙂 ) And, I absolutely LOVED my Country Heat Live certification class and the other live workout I did but my knee and foot are telling me to take a few more days to rest. #imclearlynot20anymore #anyhoo So, in case you’re wondering, I’m jumping back into PiYo hopefully in the morning to finish my 2nd month, I’m dialing my nutrition back in and then I can’t WAIT to start Country Heat and follow the program to a tee! AND, I’m looking for 10 women to join me in a test group where we are gonna commit to LEGIT following it with #noexcuses! AND, I’ve extended an offer for a chance at a free kit (i got a FREE kit for getting certified and i wanna pay it forward!) to anyone who joins a private coaching group with me this month! I haven’t had so much FUN working out since Zumba and the results from the official corporate test group are pretty dang exciting!! I’d love to learn more about your goals and see if this would be a good fit! You can fill out this application with absolutely no obligation ~ it’s just a way for me to learn more about what you’re looking for, what your health & fitness goals maybe are and then help YOU decide if this is maybe something that sounds like something you should try!

I found this quote a while ago and it’s so inspiring to me. “If you want to fly, give you everything that weighs you down.” And, if you’ve been following me for a while, you know I don’t mean weight when I say that. If you do struggle with weight, it’s just a result of what’s really weighing you down. When you find it and give it up, THEN you can really learn how to fly….and, I would love to help you try to find it! I plug myself into things and learn and grow every day to learn how and it would be selfish of me to keep it all to myself! 😉 So, I seriously have to ask….what are YOU waiting for? Don’t wait as long as I did. And, if one of the things holding you back is the investment in yourself, think about this ~ what’s REALLY expensive is that thing that doesn’t work.

Peace out for a Tuesday!

What’s your UNSEXY for the day?
What mundane, unexciting, seemingly unimportant thing or things did YOU do today to get you closer to your goals?!?

And, your bonus today!

You may have been following me on IG or FB while I was in Nashville and know I used something called Lyft instead of cabs or the shuttle to get around. I’m seriously in love with this concept. It’s a bunch of people who are independent ambassadors/consultants who drive their own vehicles and act as taxi cab drivers. All you gotta have is a smart phone and download their app! It’s way less expensive. Every driver I had was super nice, friendly and helpful. Every driver comes with a driver rating that you can see before you choose them. You get text updates and the app itself tells you where they are and how soon they will be able to pick you up. You schedule your pickup on the app, they pick you up, and then at the end you pay via PayPal (at least I did ‘cuz that’s the easiest for me). AND, the best part is you can decide on a whim that you need a LYFT and I always had a driver within like 5 minutes. Now, that’s legit. It’s super similar to Uber ~ In fact I learned a few things and take these with a grain of salt ‘cuz I didn’t research myself to find out but one of my drivers was a founding ambassador for both Lyft and Uber and I don’t think he’d have a reason to lie since he still contracts with both and as far as I can tell doesn’t make more at Lyft than he does Uber. But, he said that there are a few differences between the two. Lyft does a more extensive background check of their drivers and their vehicles are inspected and put at a higher standard of year, make and model. If anyone knows otherwise, I’d love to know so I can post a retraction on that 🙂 Anyhoo, of course I’m not responsible if you try it and don’t have a good experience but I’m willing to take a risk to recommend it anyway for the next time you’re in a bigger city lol! OH, and on a side note ~ DUIs are down like CRAZY! AND, totally a side note….did you know between 80 to 100 people move to Nashville EVERY DAY?!? That’s crazy. I really wish I could sing.