What do these all have in common? You got it - they are all candy! It’s the day after Halloween and if you’re like most folks you may be feeling the after effects of the SUGAR COMA!! All of a sudden you have the urge to get back on track!! You feel like CRAP from the sugar overload, your tired and sluggish, and a little bit guilty....
What can all that sugar do for you ?? It has more consequences than benefits.. such as tooth decay, elevated blood lipids, increased weight gain, and increased risk for heart disease, hypertension, and type II diabetes. Nobody wants that so why not try out these simple strategies to reduce sugar intake and improve your health and nutrition:
Detox Plan : 1.Drink more water: Make water consumption a priority the day after your Halloween festivities; not only will it help flush out all those indulgent decisions , but it'll give you more energy to tackle the day. Water Tip: Shoot to drink 1/2 your body weight in ounces of water per day. If you struggle with water, try adding a little flavor with this great recipe - Body Flush and Detox Water
2. Break the sugar addiction: Eating a lot of sugar will only make you crave it more. I know its a terrible thing right.. AND the problem is, once you get off track it can be hard to reel yourself back in. If your looking at cutting those cravings why not give the 3 Day Refresh a try ? I mean, who doesn’t want to rid their body of toxins, lose weight, have more energy, eliminate sugar and carb cravings, and even discover a deeper connection to ones’ self? And dont forget, the best way to kick the sugar habit is to load up on lots of fresh fruits and veggies.
3. DONATE that Evil bowl of Goodness: The point is -- GET IT OUT OF THE HOUSE... You may be strong right now but trust me.... those temptaions will set in... Take some to work, and there is always that great option of supporting our Troops! Create a care package for those that serve for our Country - Candy for our HEROES - Operation Gratitude
4. Get up and Get out - Get your metabolism going — and sweat out all the bad stuff — with an intense workout; go for a walk or check out a workout onBeachbody On Demand.. If your looking to punch and kick those Sugar Bugs out of your system then you have to check out Core De Force. Did you know that ACCOUNTABILITY is the key to Success? Having an Accountability Community to check into is where its at!! Are you plugged into one?
Accountability truly is key to success. I can tell you that my customers are back on track today, drinking their water and I’m giving them tips to stay on track in our closed accountability and support group. I believe that having a community of support around you is the very best thing you can do for yourself and for others. Are you plugged in? If not visit my Testimonials page to see what others think of the community or message me for upcoming groups Mshewell1218@gmail.com
5. Finally, don’t stress over the Halloween binge.
One bad day is not the end of the world, nor will it harm your health in a serious way. What you eat on a weekly basis is more important. Use these tips to cut back on sugar and focus on including extra fruits and vegetables. The focus on healthy eating will have you feeling energized in no time!
I think that its safe to say that swimsuit season is over and Skinny Jeans are in. I really do love living in Michigan and having the change in seasons !! I love putting on my favorite pair of jeans, with a big cozy sweater and a great pair of tall boots !! "Skinny may not even be jeans to you. Maybe its your favorite top or dress. Its all about feeling CONFIDENT in your clothes !!
We need to start by making a commitment to yourself. Commit to making a change!!
t's time to say good-bye to that extra spare tire and bring on the confidence to ROCK ANY OUTFIT THAT YOU WANT THIS FALL SEASON!
My Goals:
1. Kick the sugar cravings.
2. Start consistently getting in my water intake for the day. 1/2 my body weight in ounces of water daily.
3. Follow the meal plan that I put in place each week
4. Take time each day to read my personal development to keep my mind fresh.
5. Take time to rest. Make sure to go to bed at a decent hour so that I do not feel run down and overwhelmed with life. {easier said than done right}
I don't know about you but I do best when I make myself accountable ! Sometimes you just need to say it out loud ! Shout if from the rooftops!! I’m hoping that together we can keep each other accountable! Guess what -- No one is perfect, we are all human and we all slip up ... AND that is why being accountable is so important to helping me achieve my goals ! I want to help you by sharing my own personal struggles with you in hopes that it will inspire you to keep going in the right direction!
There is nothing worse than pulling up those jeans and having your muffin top hang over the top of your pants! UGH… It has an instant negative impact -- it can automatically throw you into a a state of the CRANKIES !! It messes with your confidence in yourself.. Now your searching for all the big and baggie shirts to cover yourself up... I know because i lived that way for a long time..
Dont Let this be you !
Finally I was just sick and tired of feeling that way. I started with T25 and Clean Eating and I started to see some changes.. I started to feel better.. and my CRANKIES had left the building!
I didnt do this all on my own -- I had the help of a coach and a community of wonderful women who were all dealing with very similar situations..
I want to do the same for your ! I want to provide you with the same support that led me to my goals.. (3 years and counting)
I am putting together a Drop a Jeans Size Challenge! Starting on October 17th. This is a closed 6 weeks online support and accountability group. My goal is to teach you how to meal plan, grocery shop, modify your favorite recipes to make them healthier, kick those sweet cravings to the curb, how to handle eating out, and to deal with the added temptations of the upcoming Holiday Season.. Were going to shed those unwanted pound and inches thru daily motivation and tips to help you start and complete the program and get the results that you are looking for!
So how does all this work??
Well the first week is call prep week.. This is so important as we focus on your mindset, we focus on getting you setup for success, we focus on making small changes that can be sustained for long term success.
Next we start the PHYSICAL FITNESS portion ! I help you choose a Team Beachbody Fitness program that will best suit your needs and your fitness levels. We have something for everyone!! One of my absolute favorites is the 21 Day Fix. This changed my nutrition dramatically!! It was super easy to follow and opened my eyes to how and where I was off. The workouts are great as well as they offer a little bit of everything- Cardio, Weights, PlyoMetrics, Pilated, Upper and Lower Body !! Its a super fun mix !! And no worries if your just a beginner - there is a modifier for each program so that you can start at your own level.
Lastly, each person is required to replace 1 meal a day with Shakeology for the 6 weeks of the group. The reason is this. Shakeology is not a protein shake. Its not comparable to Slim Fast or any other shake! It’s like comparing apples to oranges. When you look at Shakeology you are seeing high quality ingredients that are not processed, there are no artificial sweeteners or flavorings and it is going to help you lose weight because it’s portion controlled and it has the right carb to protein ratio that your body needs to make up a complete meal. You can choose any meal during the day to replace with Shakeology. I always suggest you choose the meal that you struggle with the most. Some days I am crazy in the mornings with getting out the door to work, or traveling to tournaments on the weekends so it is my breakfast and other times its my lunch at work as I have back to back meetings and its easier to drink Shakeology in a meeting or on a conference call than bringing in a full lunch. It works perfect as dinner on busy sports and activities evenings and it keeps me out of the drive thru. The great part is you decide when it works best for you!! You don’t have to commit to it forever, but give it 30 days! It will help the transition to clean eating easier, it will help you get better results because your body is getting proper nutrition and can recover faster and at the end of the 6 weeks we can re evaluate to see where to go from here!
Every day you check into a group, it could be a Closed Facebook group or the Challenge Tracker App on your phone. Either way I will post in the group daily. Examples of posts can be Motivation, Tips, Recipes or Accountability.
This is your safe place. Its a group of like minded people helping you, lifting you up on the hard days and celebrating with you on the good days. These groups were the game changer for me.. This was where the difference was.. I tried to do it on my own for years and continued to fail over and over.
My Transformation
So now that I have told you all about - Are you in ?
Just for some added motivation I spend some time on Pinterest and looked for some great styles that I want to ROCK this fall .. I recommend that you do the same! Post those pics in your house ! In your closet, in the bathroom, in the fridge, in the pantry, in your car !! Make it a constant reminder of what you are after !!
Just because i am a mom in my 40's and have a busy crazy life, doesn't meant that I'm giving up on myself. You can ROCK your jeans at any age !!
Do not let this be you!
Are you joining me ?
Motivation & Inspiration
That's it! We start on the 17th of October so don't delay! This is so much more than just dropping a Jean Size -- We are going to get you healthy and fit from the inside out! There are always going to be a million reasons why you are too busy, don't have time or don't have the $$ but trust me there will never be a perfect time!
You just have to take that leap of faith and TRUST that I will be there with you every single step of the way!
DEAL!
Let's do this!
If you have questions feel free to message me!
To reserve a spot in my Drop a Jeans Size Challenge Group please complete the application below! There is a limited number of spaces and its first come first get!
Hope to see you in the group, get to know you and together become fitter and healthier versions of ourselves!!! DROP A JEANS SIZE WITH ME AT THE END!!!
Oh boy, who’s ready to get their Country on?
Get those boots ready – it’s time to kick up our heels and get Dancing! COUNTRY
HEAT IS ALMOST HERE – It’s the newest program from Beachbody!
I am NERVOUS and I am super EXCITED for the
release of this program and to be able to provide a full review!!
This is WAY out of my comfort zone, but what
do I always say…. That is where you see Change. Change is Good! Of course I'm going to jump in with both feet and give it a go !
It’s being released on July 28th-
at Beachbody’s Coach Summit –I’ll be grabbing my copy while I’m in Nashville celebrating
with other coaches. I can’t wait to dance/workout right in my hotel room!
Here are some common questions I have been
getting and some answers that I can share with you:
What is Country
Heat?
Country Heat is a high-energy, low-impact,
country dance-inspired fitness program that is simple and packed with so much FUN,
that you’re going to love it from the very first step. There are no crazy difficult
moves to remember, just follow along for 30 minutes of cardio dance routines set
to the hottest country music. All you have to do is follow along!
Who is Country Heat
for?
Country Heat is for everyone! It’s designed
for people of all ages. You don’t need to know how to dance, you just need to
be able to move your body J .
Have you tried and failed at difficult
programs in the past? Perfect –This is a low impact cardio based program that is
easy to follow, no complicated moves, no weights and no equipment required.
Are you looking to lose weight?The fitness program, combined with the simple
portion controlled nutrition plan, works together to help you reach your goals
faster.
Do you love to Dance (Zumba)? High energy
music, coupled with 30 minutes of fun. You won’t even feel like you’re working
out.
Are you a Country Music Fan? Listen to your
favorite hits and dance off the pounds at the same time.
Do you HATE to work out? You will be so
focused on having fun that and getting into the music that you will barely
notice that you’re actually getting a great workout. Just wait until you see
the results!
Is this for beginners?
It’s perfect for beginners, but it’s also a
great cardio workout for people at all fitness levels. Add this on as a
supplemental workout to lifting weights. It’s perfect for those who like to
dance or want to stay in shape.
I can’t dance? Is this
still for me?
Of Course! If you’re anything like me – I am totally
uncoordinated. I have 2 left feet and my body just doesn’t move that way.
Dancing has never been my “Thang” – However with this program there is no complex
dance choreography. It’s based on two steps at a time (I think that even I can
handle that), you do those and move on to the next two steps. Thank Goodness –
that is a PERFECT Reason that I am going to give it a try!
Is it high impact?
No. I’ve had some knee issues in the past
and I have to watch all the heavy cardio and jumping routines. No worries –
This is a low impact routine that will be easy on your joints.
Are any additional
weights or equipment required?
No!
Are you a Country
Music Fan?
There is a great mix of music – popular and
fun songs that create a perfect mix that work with the interval training in
each routine!
Some of the Songs you will hear are: Some Days
you Gotta Dance, Bar Hoppin, Kick the Dust Up, Cotton Eye Ice, One more last
chance, Play Something Country, I like it, I love it, Footloose, Born to
Boogie, Chattahoochee, and my
favorite- Save a Horse (Ride a Cowboy)
There is even a new song from country
artist Jo Dee Messina,
“Night Crawl” , written exclusively for Country Heat..
How long is the
program?
Thirty days. Each week has 6 days of
workouts and one rest day.
How long are the
workouts?
No Excuses – the workout are only 20 -30
minutes. That is only 2% of your entire day. Start each day with a DANCE!
What's included?
Workouts:
There are six workouts on 3 DVD’s in the basic
program. Plus, you’ll get a bonus workout if you purchase from a coach –
like me.
5 Cardio Based Dance
Workouts
1 Dance Conditioning
workout that will shape, tone and tighten your entire body
Exclusive Bonus workout (when purchasing from
me): Dance Mash-Up
Nutrition Plan:
If you have done the 21 Day Fix you
will recognize the cute, colorful portion control containers! Ifthis is new to you then you will be surprised
at how easy this is to follow. Country Heat’s nutrition plan is based on clean
eating portion control. No calorie counting – you can eat what you want,
just in the correct portions. Your kit will come with a set of containers and
the nutrition guide will help you calculate what foods to eat and how much,
based on your unique goals.
Other Resources:
Quick Start Guide - simple 3 step guide that preps you by helping you jump into your first routine and gets you started with your meal plan.
30 Day Calendar - No guessing on what workout to do each day. All the workouts are in the right order to keep you motivated and to give you the best results.
Shakeology Cup to make your most important meal of the day easier to take in
Can I stream the
Country Heat Workouts? (AKA Beachbody on Demand)
Yes, if you purchase the program and become a
Beachbody on Demand member it will appear in your member library.
PLUS: You will get unlimited access to hundreds
of other Beachbody workouts via your devices,
smart phone, tablets, computers, and also on things like Roku and Apple
TV. BOD makes your workouts portable and convenient. They are
available to you wherever you have an internet connection. #NoExcuses
Who is the trainer?
Autumn Calabrese is a celebrity fitness
trainer, professionally trained dancer, and working mom. Her first breakthrough
workout program, 21 Day Fix is Beachbody’s #1 selling program for the
past two years, and she is co-creator of The Master’s Hammer and Chisel workout
program. A lifelong fan of country music, Autumn collaborated with Beachbody to
create this new dance workout that’s guaranteed to turn up the fun—and melt
away the fat!
I AM KICKING OFF MY COUNTRY HEAT TEST GROUP FOR MY NEW AND CURRENT CUSTOMERS ON AUGUST 8TH.
On the August 8th we will start our pre season which consists of 1 week of goal setting, pictures, measurements, meal planning and education on the nutritional plan and then the following week is our official day 1.
For 30 days I will guide you through the program with support, accountability, access to an online/app based closed group for support and guidance. Each participant is required to purchase the Country Heat Challenge Pack/Program and commit to replacing 1 meal a day with Shakeology for the duration of the group.
If you are interested in getting more information about the program please complete the form below and I will contact you within 24 hours with details.
So there I was...not feeling 100% just came off of the Beachbody Cruise and I was READY to do this.. My Mind was in the Right Place -- It was GO TIME!
This is a Mental Challenge.
Its up to you to DIG DEEP and trust the process and Believe in yourself in order to have success. Oh it helps if you have Support and Accountability as well. These have been and still are today the main reasons for my success.
To be honest when this program was first talked about, I wasn't super excited about it. I'm just not a big fan of cardio and ok lets face it, yes the idea of a Boot Camp style workout did intimidate me a bit.. But if you dont try it how do you know if you will like it or not??
I dont just work out for the Physical Aspects of it .....
I work out for the Mental Clarity that it brings to my life as well
It been Challenging and Fun.
I have been focusing on weights for awhile now so this is really a nice change up for me. I am enjoying the boot camp style..
I like how Tony pushes you to follow the cadence. Some of the moves I still can't keep up but that is what pushes me each day to be better. By the time I finish the program my goal is to be able to do each exercise to his cadence.
I started this program coming off of a stretch of not being 100% Committed to myself. I jumped in with both feet and have been hitting it hard!
Has my nutrition been perfect - NO but it has been on point better than it has been in a long time... The key is in the PLAN.. I have to know what it is that I am going to eat each day. I post it on the refrigerator and it makes it simple for me to grab and go. It is the only way that I stay on track.. I have tried to wing it and it just gets me into trouble.
I am feeling GOOD Again, and I can tell that my body is already changing...
I am much more focused this time around and it is paying off. We can do hard things. You have to ask yourself that tough question.
You’ll definitely be eating good food on the 22 Min Hard Corp meal plan! The idea is not to eat less, it’s to EAT BETTER. Whole foods your body knows how to digest and utilize for energy.
It took me a long time to figure out how to eat properly.
Starvation is not the answer, that will only ruin your body.
You really need to focus on what food you are fueling your body with.
Portion sizes can also play a big role.
I look for food that is family friendly. Trust me I dont have time to be making everyone separate meals so I choose simple and easy. This doesn't have to be difficult. I love that there is so much focus on the NUTRITION PLAN and I have come to the realization that this is what is key to getting results. This is where I tend to slip up the most. The 22 Minute Hard Corps Ration Plan lays it all out there - All you need to do it be willing to follow it ! It works wonders!!
WATER WATER WATER !!
I have stepped up my game here. I have a goal of a gallon a day for myself. Some days I didn't get the entire gallon in but I came really close.. When I keep myself hydrated with lots of water I see a big difference in my results and how I feel. While this is a challenging program - It is only 22 minutes, and if you dialed in the Nutrition Plan - you can get some AWESOME RESULTS! I run challenge groups every month for moms, busy women who are looking for some tips, accountability and support to achieve the results that they are looking for.
Just fill out the application below or send me a message for more information !!
Tony Horton, the creator of the P90X series, will be launching his newest program – the military inspired 22 Minute Hard Corps, on March 1st and you can be one of the first to complete this program WITH ME!
Are you a fan of Bootcamp style classes but can’t find time to make it to your local gym with your busy schedule?
Are you short on time and could benefit from an effective cardio, core and resistance training routine that only took 22 minutes?
Are you ready to switch up your current exercise routine for something new, updated and totally different?
Beachbody is at it again !! Now its in as little as 22 Minutes a Day !! 22 Minute Hard Corps is a simple, straightforward way to get "Boot Camp Fit" in just 22 minutes a day. Its a quick and intense calorie blasting drill designed to get you "Boot Camp Fit" !! All you need to do is just show up, keep up and get in shape! YES I said it like 3x. This is only 22 Minutes my Friends!!
How am I going to get RESULTS in just 22 Minutes?
Hell Ya!! It starts with FOCUS !! You spend 22 minutes focusing on your workout, you push yourself for each and every move. You dial in your nutrition via the plan that Tony lays out for you!! Then you get yourself aligned to some totally awesome SUPPORT and ACCOUNTABILITY from me your Health and Fitness Coach!! Its my mission to make sure that you get the best results possible and learn sustainable skills that will carry you through well after the 8 weeks are over !!
Throw those excuses to the curb, I am a 40+ working mom, with 3 active kids that are on the go every night of the week with sports.... I had every excuse in the book, I dont have the time, I dont have the necessary equipment... BUT What got me was I didn't have my HEALTH.... My Cholesterol was high and it was time for medication... This was the game changer and I quickly figured out a way to overcome those excuses.. I didn't have a choice anymore.. IT WAS TIME FOR A CHANGE !!
Who is this Program for?
People who don't have a lot of time to spend working out in a gym.
People who want fast effective results with little or no FUSS.
The program is for EVERYONE ! There are modifiers for all the moves! I did the sneek peek and had to follow some of them myself :)
What makes 22 MINUTE HARD
CORPS effective?
You get eight short workouts, 6 days a week—so your mind never gets bored, and your body never adapts. The
workouts feature a unique blend of cardio
and resistance training that targets
multiple major muscle groups in your body
and can help you get shredded fast.
What Equipment is Needed?
A pull-up bar or resistance band and door
attachment
A Beachbody® PT Sandbag or dumbbells.
What’s included in the base kit?
8 Challenging workouts on 2 DVDs
Quick start Mission Guide
8-week Basic Training Action Plan
Rations for Results Nutrition Field Guide
Cold Start pre-workout drill
Hell week Challenge card
HARD CORPS: Battle Buddy Workout DVD
What’s included in the deluxe kit?
Everything mentioned above in the base kit + you get a variable-resistance Beachbody PT Sandbag along with 3 advanced 22-minute workouts designed around this piece of equipment. You’ll also receive a set of 7 color-coded portion-control containers and a Shakeology Shaker Cup to make it simple to plan and pack your rations.
It's not rocket science. With #22HardCorps, Tony Horton shows you how to choose the right food in the right portions. That way you don't waste any time in the kitchen and you can get right back to the business of getting salute-worthy results
ARE YOU UP FOR THE CHALLENGE?
So with 22 MINUTE HARD CORPS, you get a program that works your whole body with moves that are tough enough to challenge you, but are straightforward enough for you to do on Day One.
I AM KICKING OFF MY 22 MINUTE HARD CORPS TEST GROUP EXCLUSIVE FOR MY NEW AND CURRENT CUSTOMERS ON THE 21st OF MARCH.
On the 21st of March we will start our pre season which consists of 1 week of goal setting, pictures, measurements, meal planning and education on the nutritional plan and then the following week is our official day 1.
For 8 weeks I will guide you daily through the program with support, accountability, access to an online/app based closed group for support and guidance. Each participant is required to purchase the 22 Minute Hard Corps Challenge Pack/Program and commit to replacing 1 meal a day with Shakeology for the duration of the group.
If you are interested in getting more information about the program please complete the form below and I will contact you within 24 hours with details.
HERE ARE SOME AMAZING RESULTS FROM THE 22 MINUTE HARD CORPS TEST GROUP.
Shallamar M. participated in the test group and got awesome results! In 8 weeks, she lost 9 pounds! She said, "I feel amazing! Healthier, fitter, and stronger. The workouts were easy to follow and simple. It helped me get results because I was able to follow the moves easily." Gotta love that! Simple and effective.
As part of the test group ,Carl T. was one of the first to try the workouts. In 8 weeks, he lost 3 pounds and got absolutely RIPPED! He said, "I feel awesome! This is cosmetically the best looking body I've ever had." Congrats, Carl, you look great!
