About Me

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I'm a mother, wife, wanna be fit girl, and business owner sharing what I LOVE while trying to help change the lives of others. I would love to help you achieve your fitness and nutrition needs.

Tuesday, July 31, 2018

Clean Eating

WHAT IS CLEAN EATING?

Eating clean is a simple and healthy approach to eating. ... In this clean-eating meal plan you'll find plenty of whole foods like fruits, vegetables, lean protein, whole grains and healthy fats. To clean up your diet, you'll want to limit the amount of refined grains, salt, alcohol and added sugars you eat.

So what is the clean eating food list?
Minimally processed foods include:
  • Unrefined grains, like whole wheat bread and pasta, popcorn, steel-cut oatmeal, quinoa, and brown rice.
  • Frozen and fresh fruits and vegetables.
  • Unprocessed meat; wild over pastured, pastured over grain-fed.
  • Hormone-free dairy.
  • Oils. (coconut, avocado)

Image result for pictures of clean eating foods


Sunday, July 29, 2018

LIIFT4 Result Picture going into week 3

The top and bottom left picture was taken July 8 2018 before starting Before LIIFT4
The left middle picture was taken July 15 2018
The right middle picture was taken July 22
The picture on the right was taken July 24 2018







The top and  bottom pictures on the left were taken July 22 2018
The middle and right pictures were take July 29 2018
Total Inches Lost 8.25
Total pounds Lost 4.2
Excited for week 3 to start

Beachbody's newest program - LIIFT4





Beachbody and Joel Freeman's LIIFT4 workout builds muscle and burns fat in  just 4 days a week. Here's everything I know and have learned about the new LIIFT4 workout and nutrition plan.


Image result for pictures of LIIFT4


What is LIIFT4?

This program is a Beachbody On Demand exclusive program. It combines weightlifting with HIIT (high intensity training).

The classic strength training program isolates each muscle group - including your core to get you shredded.

The workouts are challenging  but with simple moves. You will not get bored because each workout is different each day.

Get ready to crush your goals in just 8 weeks working out 4 days a week for 30 to 40 minutes.


Joel describes the workouts in under 2 minutes in the video below.

Who is LIIFT4 for:
- Women will love it to get sculpted and lose fat
-Men to get ripped and sculpted
-Someone who gets bored with the same routine
-Anyone who is looking to get in a great workout in under 40 minutes

How long are the workouts?
The workouts are 30 to 40 minutes
The schedule gives you 3 rest days so you can move the program around to fit your schedule.

What to expect from LIIFT4
The first 6 weeks are about 30 minutes in length.  They focus on building lean muscle and HIIT workouts.
In weeks 7 and 8 get ready to get shredded.  The workout time goes up to 40 minutes and the HIIT workouts  training increases.
Joel goes back to classic weight lifting moves so they are easy to master but this workout will challenge you in every way.



LIIFT4 Results
The results speak for themselves.  Just look at her definition.
Image result for pictures of LIIFT4


The Schedule
Monday - Chest/Triceps  - LIIFT 50/50
Tuesday - Back/Biceps - Circuit
Wednesday - Recovery day
Thursday - Shoulders - LIIFT Intervals
Friday - Legs - LIIFT 50/50
Saturday - Recovery day
Sunday - Recovery day

3 Recovery Days
The recovery days are used to help your muscles repair and not be over trained.  Joel encourages you to be active on your recovery days.  You can do activities like bike riding, swimming, running etc.  He suggests no weight training  or HIIT workouts so you don't over train your muscles.

Equipment Needed
You will need 3 sets of dumbbells (light, medium and heavy).  You may need to increase weights as the program moves on and you get stronger.
Also a band is a good idea for traveling or if you need a modification during the program.

Is there a Modifier?
Yes there is a modifier.  The modifier uses lighter weights and performs low-impact moves during the cardio.

Image result for pictures of LIIFT4

LIIFT4 Nutrition

The LIIFT4 nutrition plan uses the containers and recommends the performance line.  

You will be eating 30% protein, 40% carbs and 30% fat

This plan also has a cheat day.  You can't go crazy but it gives you the opportunity to have that one treat you have been missing or craving.

LIIFT4 Performance Recommendations
Joel recommends Energizer before your workouts to push through your workouts.  He also recommends Recovery after you workouts to help with muscle fatigue and soreness.  

You can purchase bundle packs through me.

LIIFT 4 will not be on DVD.  It will only be on BOD (Beachbody on Demand).  If you haven't tried BOD yet you can purchase it through me. There are 1000's of workouts and programs to choose from.  There is also nutrition videos and recipes to help you in your health and fitness journey.


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If you have any questions or want to find out more about LIIFT4 you can send me a email or go to my website for ordering information.
https://mysite.coach.teambeachbody.com?coachId=1703256&locale=en_US




Thursday, July 26, 2018

SHAKEOLOGY

What can I say about shakeology, it has changed my life.  I was in and out of doctors trying to figure out what was wrong with my gut.I had migraines, horrible bloating, cramping, gluten insensitivity.   Just never feeling right.  They did blood tests, tests on my poop (I know gross) and then last resort was going to be a endoscopy.  No way did I want to go under for that.  I told my doctor that I would try some natural methods first and then we could look at that option.  I had been drinking shakeology off and on for four years but never consistently. In April I decided to make it a point to drink it everyday.  Ever since then I don't have the digestion issues or migraines like I did.  I have more energy and my skin has cleared up.  My overall health has improved so much.

Watermelon Mint Lemonade Shakeology

Watermelon Mint Lemonade Shakeology

This is refreshing shake is equal parts tart, sweet, and minty!
 Prep Time 10 mins
 Cook Time 0 mins
 Total Time 10 mins
 Servings 1 smoothie
 Calories 190 kcal

Ingredients

  • 3/4 cup water
  • 2 Tbsp. fresh lemon juice
  • cup ice
  • 1 scoop Tropical Strawberry Shakeology or Strawberry Shakeology
  • 1/2 cup watermelon cubed
  • 2 Tbsp. fresh mint leaves coarsely chopped

Instructions

  1. Place water, lemon juice, ice, Shakeology, watermelon, and mint in blender; cover. Blend until smooth.
Nutrition Facts
Watermelon Mint Lemonade Shakeology
Amount Per Serving (1 serving)
Calories 190Calories from Fat 27
% Daily Value*
Total Fat 3g5%
Saturated Fat 1g5%
Sodium 252mg11%
Total Carbohydrates 26g9%
Dietary Fiber 4g16%
Sugars 12g
Protein 17g34%
* Percent Daily Values are based on a 2000 calorie diet.
P90X/P90X2 Portions
1½ Protein
½ Fruit
P90X3 Portions
½ Carb
1½ Protein
Body Beast Portions
½ Fruit
1 Protein Liquid
1 Balanced Liquid
Portion Fix Containers
½ Purple
1 Red
2B Mindset Plate It!A great snackional or enjoy as part of breakfast.

Watermelon Mint Lemonade Shakeology

This is refreshing shake is equal parts tart, sweet, and minty!
 Prep Time 10 mins
 Cook Time 0 mins
 Total Time 10 mins
 Servings 1 smoothie
 Calories 190 kcal

Ingredients

  • 3/4 cup water
  • 2 Tbsp. fresh lemon juice
  • cup ice
  • 1 scoop Tropical Strawberry Shakeology or Strawberry Shakeology
  • 1/2 cup watermelon cubed
  • 2 Tbsp. fresh mint leaves coarsely chopped

Instructions

  1. Place water, lemon juice, ice, Shakeology, watermelon, and mint in blender; cover. Blend until smooth.
Nutrition Facts
Watermelon Mint Lemonade Shakeology
Amount Per Serving (1 serving)
Calories 190Calories from Fat 27
% Daily Value*
Total Fat 3g5%
Saturated Fat 1g5%
Sodium 252mg11%
Total Carbohydrates 26g9%
Dietary Fiber 4g16%
Sugars 12g
Protein 17g34%
* Percent Daily Values are based on a 2000 calorie diet.
P90X/P90X2 Portions
1½ Protein
½ Fruit
P90X3 Portions
½ Carb
1½ Protein
Body Beast Portions
½ Fruit
1 Protein Liquid
1 Balanced Liquid
Portion Fix Containers
½ Purple
1 Red
2B Mindset Plate It!A great snackional or enjoy as part of breakfast.

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