What does a Beachbody Coach do??

I often get the question what do you do as a Beachbody? A lot of people are clueless on what a coach actually does, working out is part of it but there is more to it than that. Well let me tell you it can be broken down into 3 steps...yes just 3 steps!! I will share those 3 steps or as we call them in coaching world 3 Vital Behaviors!

So when I first started my first beachbody program, it was all for me. I wanted to lose the baby weight and once I accomplished that I figured I would be done. Then something happened when I joined my first accountability group run by my beachbody coach and lost the weight. I wanted to share this amazing opportunity with everyone!! I felt amazing, confident, and loved working out!! The accountability groups were filled with women who lifted each other up, share recipes, shared their struggles and successes, and pushed each other for greatness!! I loved this...so I reached out to my coach and asked about the coaching opportunity. I saw that other women were changing their lives in every aspect. Women getting to stay home and still have an income, I was dreaming of the day I could stay home. So, I joined as a coach and the rest is history!

What does a coach do on a daily basis??

1) Product of the Product. Just like it sounds, you commit to a beachbody program with workouts, nutrition, and shakeology. This helps you stay accountable to your health and fitness journey!! The results you get help others know, that this is for everyone!! These programs WORK, they are at home programs (30 minutes a day) that teach you all about healthy living. No gym, no over priced training sessions. Support from women every single to crush your GOALS and go for greatness!!

2) Invite. NO you don't have to be salesy and ask people for things. You share your journey with others through social media. We share our successes, struggles, and everything in between because we are human just like everyone else. We are busy but we still commit 30 minutes a day to bettering our lives! Sharing what works for you and how they can theychange their lives too, is our main job!! We have seen results, we feel amazing, NOW we share it with the world. We have the tools to help change peoples lives physically, mentally and financially!! I think of it this way, we are doing everyone we know a disservice by not sharing this with them and inviting them to join us!!

3) Personal development. I will be honest when I first started coaching, I thought I didn't need personal development. Boy oh boy, was I WRONG!! This is critical for all the other aspects of coaching and for you as an individual. Growing, learning, developing new skills, and working on you is something everyone needs in their life daily. We need to build our minds to think positively because we live in a world where everyone is tearing each other down. NOT in coaching world we want to see others succeed and celebrate everyone's success because that means lives have been changed!! If it is 10, 15, 30 minutes however much time you can commit. Do this for 1 month and see how amazing you feel!! How positive you with every aspect of your life!! I read a book, listen to a podcast, or learn new skills I can apply to my coaching business!! Whatever it is I set a timer and commit to those 30 minutes every single day!!

There you have it, 3 steps of beachbody coaching!! Bettering yourself for overall health (mind, body, finances) and sharing it with others!! It is a win-win for everyone!! By committing to these 3 vital behaviors everyday you can CHANGE your life and the lives of so many!!
And if you are wondering, can you make an income off this?? The answer YES!! You can make a significant amount of money, the possibilities are limitless!! Your income is a direct reflection of you applying these 3 strategies every single day!!

I have a FREE sneak peek into coaching starting January 25th where everything coaching is covered!! If you want to join the sneak peak group, learn more about the coaching opportunity please email me or fill out the application below!! 





Check out my blog next week for the 3 types of coaching and how to make an income!!

Getting Healthy for the New Year

It is a new year and you might sitting down to think about your goals for 2016. If getting healthy is on your list, this year does not have to be like the years past. This year can be YOUR year to kick some bootay and not just succeed at getting healthy but get in the best shape of your LIFE!!! The top resolution every year is fitness and by the end of January more than half have already given up. Why is this???

I personally think people give up so quickly because they do not know where to begin or have the right tools. They don't have the support or daily motivation to help them push through the tough days and pick them up when they had a bad day of eating. So many Americans try to 'diet' and let's be really honest with ourselves, diets don't work. Diets don't work because it is not part of your lifestyle, you will for the rest of your life count calories or points. For me that is no way to live!! 

To truly be successful at achieving your resolutions for a healthier 2016, you need to learn a healthier way of living. This includes the right kinds of foods to fuel body, correct portion amounts of foods, daily workouts, a support system, and learning how to incorporate this into your life so it is a lifestyle and not a quick fix! I am going to share with you how you can do this!!

1) Find a program that works for you. if you say you will get gym membership but know deep down you won't go then this isn't a good option. Figure out what you enjoy during for workouts and find something that fit these needs. There is Beachbody program for every person out there!! If you like weights there is 21 day fix, 21 fix extreme, and the new program which I am super excited about Hammer and Chisel!! If you like pilates and yoga type workouts there is PiYo which is a combination of both and is low impact! If you like cardio and no weights, insanity max 30 high intensity workouts using your bodyweight!! The list goes on and on...but when you find something you like to do, at home, and only 30 minutes you are more likely to stay committed!!

2) Support system. Join a group of individuals who are pushing for the same goals as you and going through the same program. These support groups will help give you the extra push when you have a bad day, daily motivation to stay on track, workout, and when you want to give up. Support is crucial piece to sticking with a fitness program or goal. If you exercise with individuals with share the same goals with you it makes it fun and more enjoyable!! Everyday you are held accountable and want to succeed to share your success!! With every Beachbody program, you can join support groups for FREE!! I run 2 groups monthly to help individuals learn how to get started, stay committed, motivated, learn healthy recipes/proper nutrition, and have FUN while doing it!! The support from other women is so inspiring!!

3) Time/Putting yourself first. YOU ARE WORTH IT!! Set time aside for yourself everyday to get your workout in. With a 30 minute a day program, you can say your too busy, we are all busy!! This is 2% of your day, you deserve this time to feel good about yourself and take care of your body!! Treat working out like your job, schedule it in everyday and no matter what get your workout in!! You have to take care of yourself first to be able to take care of others!! So remember you are important and worth this time!!

4) Routine. Figure out a time that will work best for you to workout. Schedule this in everyday and follow it. For me, waking up before the little one is best so I get it done, my mind can't tell me no, and I feel great for the rest of the day!! Figure when it is best for you and stick with it for 30 days and just see how amazing you feel!!

5) Tools. The right program, nutrition plan, support, and routine are vital to being successful and staying committed to your goals!

6) Tracking your progress. The scale is not the most accurate way to measure and I tell every person I work this!! Taking good accurate measurements and before-after pictures is the tell all!! I love these 2 ways more than scale because they tell progress more than the scale!! Also, how you feel and how your clothes fit is another way to track your progress! Give your measurements/pictures to someone you trust and do a weekly check-in with them to track. I absolutely love this part of being a fitness coach!! In the support groups I help you keep track of progress and keep pushing every single day for those results!! 

Pictures tell all! 

If getting healthy and fit is a goal for your 2016, let's chat!!! Together we can achieve your goals and so much more!! My next health and fitness accountability group opens up January 4th, and I want YOU in it with me!! Drop the excuses and start right NOW!! The only thing holding you back from your before and after picture is you, you can and will be the next AMAZING transformation if you commit!! 

Fill out the application below or email me to get more information, chat, or get started!! I can't wait to ROCK 2016 and I want you with me!! 

Healthy Food Subsititutions

A question I receive often in my coaching business is do I really have to give that up?! This could be referring to breads, pastas, alcohol, desserts, or anything for that matter! Change is hard, often times there are a lot of misconceptions with healthy eating and healthy food substitutions. Eating a smaller portion of something that is not healthy, will not get you results or help your overall health. You must eat the correct portion size of a healthy food. 

I am going to share with you a list of food substitutions to make when cooking or to make your every day meals a little healthier.

Ingredient/food:                                               Substitute:

1. Alcohol                                                             Red Wine
2. Rice                                                                   Quinoa
3. Mayo, Sour Cream                                        Plain Greek Yogurt
4. Bread Crumbs                                                Rolled Oats
5. Butter/Vegetable or Canola Oil               Coconut Oil (cooking) or Applesauce (baking)
6. Potato                                                              Sweet Potato
7. Milk                                                                 Almond Milk
8. Salt                                                                   Sea Salt
9. Bread/Wraps                                                 Whole Grain bread/tortilla or Corn Tortilla
10. Ground Beef                                                   Turkey Meat
11. Salad Dressing                                               Oil and Vinegar
12. Sugar                                                               Pure cane sugar or Truvia
13. Flour                                                                Wheat, almond, or coconut flour
14. Pizza Crust                                                      Cauliflower crust
15. Mashed Potatoes                                           Mashed cauliflower
16. Pasta                                                                Spaghetti Squash
17. Syrup                                                               Honey or Pure Maple Syrup
18. Bacon                                                               Turkey Bacon
19. Peanut Butter                                                 Almond Butter or PB2
20. Fruit Juices                                                     Water with fruit
21. French Fries                                                    Sweet Potato Fries
22. Chocolate                                                         Chocolate with 70% or higher cocoa

There are so many easy food substitutions that can be made in the kitchen to help you begin making the change to a healthier lifestyle. These are some of them, but there are so many more you could do! If you are interested in learning more about healthy eating, portion control, and meal planning I would love to chat and help you!

My next online health and fitness groups kicks off soon! Fill out the application below or email me to get more information, healthy eating tips, and to join me! 

No Holiday Weight Gain- Survival Guide

November and December are survival mode for most aspects of our life. We are busy with our normal day-to-day activities but this time of the year we add on so much with holiday parties, shopping, family gatherings, and more. This is also the time of year where excuses come in to play big time and we don't make time for our health or we say we don't have the money to eat healthy. 

This is where I call BS..yes I said it!! If you really want to get healthy then the time of year doesn't matter. It is all about YOU. It is about your will and want to change. If you want to get healthy then you will start no matter what is happening in your life. You can be successful at this time of year and still enjoy all those Holiday festivities you don't want to miss out on.

How to be successful during the Holiday season:

1) Strong-emotional connection to your WHY. What sucks in your life that you want to change.  Some examples related to health are your always tired, hate how your clothes fit, can't play with your kids like you want to, etc. What will getting healthy allow you to do in the future that you can't do now. You have to have strong WHY to start this journey because when the days get tough, if your not connected to why you want to get healthy then it is easy to throw in the towel. 

2) Sacrifice- If you are unhappy with how things are going in your life then you have to change. You have to choose to change things in your life and sacrifice to get you to where you want to go. It is going to take day in and day out work. Things that are worth having don't come easy. Giving up instant gratification for that slice of pizza, soda, candy bar, or drinks requires sacrifice, think about goals and where you want to be. Worth you waking up every day and feeling confident, energized, feeling that you are living a life accomplished, strong. Giving up instant gratification to change your life, not only effects you but changes the lives of the others around you. You can choose to miserable/unhappy for the rest of your life or sacrifice a few things to get to where you want to be, the choice is yours!

3) Support- Having others in your family, friend group, or online that are going through it with help you so much. Having other like minded individuals around you and supporting you helps you stay focused and committed. When have somewhere to check in to and share your successes and struggles it makes it easier to do day after day!

4) Plan- Have your meal plan complete for the week, if you have parties planned that week make sure to include that in your meal plan. Bring an appetizer or dish to the event that you can have so you can enjoy something while mingling. If dessert is your weakness, make a healthy dessert. Having a plan will allow you to be successful.

5) Moderation- This is KEY to not gaining weight over the Holidays. This is a lifestyle, I always allow myself one cheat meal or food for the week, every week! Then you don't feel deprived or the urge to just binge eat any and everything! So over the Holidays I am picking Thanksgiving day and Christmas Eve as my cheat meal days. I will indulge in all my favorites and not feel guilty about it, why? Because no other day will I over do it. I will get right back on track the next day. Pick the most important day, meal or party that you want to enjoy and ENJOY it!! The other days, stick your plan!!

I am on a mission this Holiday season to not gain any weight and I want to help others do the same!! I want to help others make a plan, stay accountable, and motivated throughout this busy season!

Ask yourself this. Do you want to end 2015 better than it started?! Do you want to ROCK that Christmas or New Years outfit you have your eye on?! Do you have 2015 resolution that never happened and you say will start in 2016?! If you answered yes to any of these questions then I am your girl! 
You can start NOW and be that much closer to your goals! 

Let's make a plan together and end this year better than we started! I am going to run a 30 day Holiday Survival group starting on November 30th and running until the end of the year! 

The private online group will consist of:
* meal planning
* grocery shopping tips
* meal/recipe ideas for those Holiday parties
* how to stay on track when traveling
* support
* accountability
* daily motivation

If you are ready to make a change and not be average. Then this is your sign. Fill out the application below or email me to get started!!

No-Bake Homemade Play Dough

Easy no-bake play dough!

I recently just took on the best job a mom could ever have, staying at home!! I have been trying to find fun, easy, cost effective, and interactive activities for my 1 year old. I wanted to make play dough, most of the recipes I found involved cream of tartar (can get expensive), cooking, and hot water. Not time effective with the short attention span of my little guy! 

The play dough recipe we used allowed him to participate in the making, playing, and clean up :) 

Ingredients:
- 1 cup water
- 3 cups flour
- 1 cup salt
- 2 tbsp oil 
- food coloring

First mix in your water, oil, and food coloring stirring mixture well. Then add in your flour and salt. Mix together and knead until texture begins to resemble play dough. If mixture is to sticky continue to add flour until it is to your liking!

Of course he had to try it!

Store mixture in freezer bags or whatever air tight container you have around to keep from drying out. Mixture should last several months! 

Using a fork to mix it.

Measuring cup fun!

My little guy played with this for 40 minutes, with some re-engagement. I would add in new items for him to use with the play dough (spoon, fork, measuring cup, spatula, cup, any kitchen item). After, I had him help me clean up by "sweeping" with me and putting the play dough in the bag! He loved being mommy's big helper! 

Helping momma clean!

Enjoy this fun and interactive activity!

Leg Burner

I love adding in new exercises to my routine and this is one of my favorite leg exercises to add in! I usually do my 30 minute workout for the day and add this exercise in 2-3 times per week. If you want to feel a great leg burn try out this out.

There are 5 exercises, each move last 20 seconds. Rest 10 seconds in between each move, repeat the cycle 3 times total. I use a timer to help me keep track of the 20 seconds on, 10 second rest.

1) 180 squat
2) alternating back lunge with leg kick
3) low jacks
4) curtsy lunge with knee tuck
5) pulse squat jumps

If you want to really challenge yourself, do this exercise 3 times per week. On Monday do the set 3 times, Wednesday do the set 5 times, and Friday do the set 7 times! 

If you are interested in joining me in my fitness journey email me or fill out the application below!

Opportunity Awaits

Have you ever stopped and thought about how one decision can change your whole life? I believe God gives us opportunities and puts things in our life at just the right time. I was 2 months post baby and I was struggling with my own self-image and all the emotional changes that come along with being a new mom. I had tried the gym and eating "healthy" but I wasn't losing weight. I would get upset with myself for going to the gym and not spending time with my family. I felt guilty for taking some time to work on me. I knew I needed a change and I stumbled upon a Facebook post about the 21 day fix and 30 minute workouts. I had seen several posts like this before and kept scrolling. But on that day there was a voice telling me to give it a try, it will work, just do it!  That is where my life completely changed and I started my first Beachbody program. 

After 1 round of the 21 day fix

Looking at the picture above brings both unhappy and happy emotions to me. I remember taking that before picture, the thoughts I had about myself and being ashamed. The smile on my face was forced and I vowed I would never EVER share my before picture. I looked at this before picture often throughout my 21 days. I was not in a challenge group I had not even heard about them yet. I purchased the program, the only support I had for my first round of the 21 day fix was myself and my husband. Was it hard to make this change? YES! Like anything it is hard to make a change especially when my life was already changing so much being a new mom. But I knew I wanted/needed a change and I was the only one who could do it! 

While doing my first round of the 21 day fix, I saw a Facebook post from my now coach about her challenge group that was getting ready to start. I messaged her and learned about this amazing online group where I could get support, motivation, tips and much more. She also mentioned to me I could sign up as a coach for discounts on my shakeology. I signed up as a coach and joined my first challenge group. I was immediately hooked and knew that I had to share this with everyone! And that meant sharing my before and after picture...YIKES!! I have always laughed at people who posted selfies and posted their workouts...and here I was about to put myself out there! So I talked with my husband and he encouraged me to share my pictures. There I was sitting on phone trying to get up enough courage to post this! 

I knew I wanted to help others get results just like I had done. How could I not share this amazing program with others! I started learning more about the coaching opportunity, I started making friends through my team page, I was getting on team calls and learning what this business had to offer. I saw moms staying at home with their kids and making money. Then I thought to myself, why not me? This is where my mindset changed from wanting a simple discount to wanting more! I have always dreamed of staying home with my kids...this is my God sized dream! I believe with everything in me that God put Beachbody in my life at just the right time. Am I where I want to be yet? NO. Can I stay home yet? NO. But that is not stopping me from pursuing my dreams and helping others do the same! I am creating my life of freedom one day at a time and one day my God sized dream will be a reality!

It does not matter whether you just started your journey, whether your a working mom, stay at home mom or a teacher; coaching can be for you. That is the beauty of this business, what you put in to it you get out of it! In the beginning I would just work for a few hours at night. Now I want this more than anything and I work before anyone else gets up, on my lunch break, and late at night.  Whether you want to be a coach for the discount, pay for shakes, make some extra money or grow a business you can be successful! This business can fit to your needs and lifestyle. 

Next week there is a 5 day sneak peak into coaching. This is a closed Facebook group where you learn:

• what coaching is all about
• what coaches actually do
• how to grow your business and attract customers
• use social media...maybe even learning how to take a great selfie HA :)
• how to make money as a coach
• how to get started!

If you are ready to learn more and this even slightly has you thinking about joining me as a coach message me! This a free look into what ALL coaching has to offer you, you have nothing to lose!