21 Day Fix Commitment complete

When I started this blog as a way to get me back under, and keep, control of my nutrition, my friend convinced me to sign up for the 21 Day Fix Challenge pack with Shakeology and review it here. She said, "Sign up as a Coach, you will get a discount. I am sure you will be a great Coach!" Well, I was all about getting the discount but knew the "Coaching" thing was not me. There have been a lot changes in a mere 21 Days and I am not just talking about the number on the scale and the inches lost. I have been convinced that Beachbody puts out quality products and is a responsible company. And I am even promoting their products!
 

Back to the results of my commitment of following the nutrition plan for 21 days. I lost 10 lbs and 8 inches overall, if my tape measurements were accurate. Not too shabby, if I so say so myself!  While I am pleased with the losses, I am more pleased with myself and opening my mind to yet another "weight loss plan". I have lost weight using many plans that included eating prepackaged food (YUCK), counting "thingies", low-fat, low-carb, sugar detox. What really impressed me about the 21 Day Fix is that it uses real food and other than the containers, there is no other required purchase to follow the plan. I will talk about Shakeology in a bit. It does not make any food "illegal" and is a balanced 40% Carb, 30% Protein and 30% Fat breakdown of the nutrition macros. Another part of the plan is the exercise portion. It comes with DVDs containing exercises and a schedule to follow. The exercise commitment is 30 mins and they are interval based using either dumbbells or exercise bands and they really are no joke. You really do get a good whole body workout and will retain, if not build, your muscle mass with eating with a calorie deficit.

Okay, now about the Shakeology. Yes, it is pricey. No, you do not have to buy it to follow the plan. It is another thing that I was skeptical about but again, I have become a convert. It is really a meal replacement that has curbed my cravings and helped in appetite control. When I do not have my Shakeo, I find myself hungry faster and looking for snacks between planned meals. It also is chock-full of vitamins and minerals including biotin and my nails have never been this strong. I am terrible at taking my vitamin supplements so this is perfect for me!

So what is next for me after the completion of this commitment? Am I done?  No way! I am going to go on to complete a second round...and most likely the second will not be the last! If you want to join me on this journey, I would love the company. Here the links to compare and purchase the 21 Day Fix, 21 Day Fix Extreme Challenge packs including Shakeology or if you want, you can order without Shakeology or even Shakeology alone!

Feel free to comment or email me with any questions.

21 Day Fix: Exercise Portion (It's Only 30 minutes!)

As stated in a previous post, I have a gym membership and go regularly to my Group Exercise classes and love them. As part of the 21 Day Fix​ nutrition plan, there are DVDs with 30 minute workouts included. Last week I did the Total Body Cardio Fix and this week I did the "Upper Fix", "Lower Fix" and "Pilates Fix". As with the Total Body Cardio Fix, these are also interval based so there is a cardio aspect too and sometimes one single minute can seem like an eternity. Autumn Calabrese, the trainer is energetic and keeps you going but I do think that trainer minutes are longer than the normal 60 second minute! She walks around to encourage, correct form and even joke around with the participants in the video. It's almost like a mini group exercise in your living room.

Out of all of these, the Pilates Fix is my least favorite...Maybe because I need it the most. Ha! The "Active Recovery" Pilates kicks my tail for sure! I think this will be my before dinner activity a few days a week in addition to the regular classes and weight training I already do.

If you are a seasoned exerciser or in really good shape, these might be a little elementary but you can always increase the intensity by getting heavier weights. I am looking forward to seeing what the differences are in the 21 Day Fix Extreme program that cleans up the nutrition a little more and also increases the intensity of the exercise DVDs.

Something else that I am going to be looking into is the Beachbody-on-Demand that is included in the Club membership. There are so many exercise options there and they will come in handy come winter when my beloved classes are disrupted due to the winter precipitation that feels like a distant and not so fond memory.

I never though that I, the Group Exercise Junkie that I am, will say that these DVDs really do give me a great all-around workout and I am definably going to keep these in my wheelhouse when I cannot get to the gym or even when traveling.

Let me know if you want these option in your wheelhouse too! You can contact me via email or through my Beachbody page. I am sure you will not regret it.

14 Days of 21 on the 21DayFix

It has been 14 days since I committed to following Beachbody's 21 Day Fix nutrition plan with it's anything but "gimicky" little colored containers and Shakeology. I even tried one of their DVD workouts, Total Body Cardio Fix. Wow...No other words...I did post a more detailed review of Total Body Cardio Fix but, what I did not know when I posted that review, was how my inner thighs and quads were going to feel. Let's just say that I was reintroduced to my foam roller!

I weighed in and lost another 3 pounds so that is a total of 9 pounds gone in 2 weeks. This was accomplished really with only the change in my diet. I have been following the same workouts I was doing before I started the 21 Day Fix. While I was trying to eat "clean" and watch my portions before, I had way too many "cheat" meals so starting this plan was just what I needed to get back into control. What I learned during these two weeks is that I do not eat enough proteins or complex carbs. It is really hard to get out of the "diet" mentality of eating "low-carb" or "low-fat". This plan offers balanced nutrition combined with portion control so I have not felt deprived at all. Part of that might also be because of the Shakeology. I really thought that I would be all over the Chocolate but ordered a variety pack to try all of the available flavors. These are my favorites in order. Vanilla due to the add-ins that totally change the game, Tropical Strawberry tastes like a strawberry milkshake, Greenberry is tangy and refreshing and then the Vegan Chocolate and regular Chocolate. While these might be helping with cravings and not feeling deprived, my fingernails are growing like crazy and are stronger than before. Maybe a coincidence but may be because of the ingredients in Shakeology. Beachbody does claim that it is the healthiest meal of the day!

One more week on this round before I take my measurements to see the inches lost along with the pounds. But I am not stopping there. I am going to go another round with 21 Day Fix to if you want to join me, there is a special on the 21 Day Fix Challenge Packs including Shakeology until the end of June. Shoot me an email or purchase the plan though my team page. If you do decide to jump in, I can add you to my coaches team page so that you can have any questions answered and the support you need to get going on your way to being Healthy and Fit!

Les Mills BodyVive Transformation

A couple years ago, the Gold's Gym franchise I am a member of introduced BodyVive into their class lineup. I had asked a family member, who has been in the physical fitness arena as a Personal Trainer and Group Exercise instructor for years, if she knew anything about this format. She said that it had the reputation of being "Old Lady Aerobics" class. I thought, "Perfect for me!" and went to a few classes. There was the "Vive Ball", a small 10 inch or there about light ball, used in the choreography to help engage the Core. The cardio portion of the class was fairly simple and low impact and I can see why it was geared toward the older clientele. It was an "okay" class but not my favorite of the Les Mills formats.

Fast forward a couple years and Les Mills International, always evolving and transforming, realized the program need to be revamped to meet the desires of the new generation. Say goodbye to the Vive Ball and rev up the 3 in 1 format a little. Now the class reminds me of a BodyAttack/CXWorks combo.

The first part of the class is moderate intensity cardio but that intensity is layered so the participants can work at their level. You can keep it grounded or let it go all out high impact jumping jacks...or a mix of all. It seems like there are quite a few of the moves from other Les Mills formats like BodyStep, BodyCombat and even BodyAttack. You will find yourself breathless, trust me!

The next part of the class is focused on strength and core and utilizes the handled resistance tubes to work the legs, glutes, back, shoulders etc. Your core is engaged the entire time for stability and you can really feel it. And finally on the floor for traditional core work with crunches, planks, pushups.

After a cool down and stretch you are sent on your way with a 400-600 calorie deficit! My opinion is that BodyVive is the most underrated of the Les Mills lineup of classes so if it's offered at your gym, check it out. You won't be disappointed!

***EDIT***I also would recommend this class to those who have not exercised in a while and those who are new to group exercise classes. The way the class is choreographed, the moves are simpler and slower than other formats and then the more advanced and higher intensity option are added if you care to up the intensity. It is YOUR workout and you will find participants at all levels. Just have fun!

21 Day Fix: Total Body Cardio Fix

I had posted my experience with the 21 Day Fix after following the nutrition plan for 7 days but I had not tried the DVD exercises that are included in the plan. My challenge for this week was to do the workouts included in the plan. Since I belong to a gym and I am a self-proclaimed group exercise junkie, I have not had much success with working out at home or even by myself. During the first seven days, I kept my regular workout schedule.

This morning I did the first exercise on the DVD titled Total Body Cardio Fix. It is approximately 30 minutes of 1 minute interval training, including abdominal exercises and cool down. I can tell you that you can work up a sweat for sure! Any level of fitness can do these workouts as there are modifications if you cannot do a certain exercise. Since I still have quite a bit of weight to lose and have had a knee injury before, I did use the modification for the cross-country skiing interval and still had a great workout. And here is the proof...

Not too shabby for 30 minutes! While it will not replace my regular gym time, Total Body Cardio Fix will be my go to if I need a quick workout and cannot make it to the gym for one of my beloved classes and it's nice to know that it is there. I will also be doing the rest of the included exercises  potions of the plan and will let you know what I think.

If you would like your own copy and join me on this journey, you can purchase it here.

7 of 21 Days Completed

Last week, I decided to jump in and commit to Beachbody's 21 Day Fix® nutrition plan. To be completely honest, I thought that the Challenge pack that I purchased was a little "gimmicky". How can little, and I do mean little, color-coded containers really make a difference?

Well here goes....Drumroll...In the first 7 days using these tools, I lost 6 pounds! I was a little surprised especially since there was a family birthday dinner, a Friday night stress relieving "Porch Party" with wine and then on Saturday, Yoga on the Wine Trail. Yes more wine! At least the wine tasting was after a Vinyasa Flow practice. I am beyond pleased with the initial results and looking forward to the next 14 days.

Like I said in my last post, I was impressed with the basics of the plan and that it was not a low calorie, low fat, low carb, etc "diet" but a nutrition plan consisting of 40% Carbs, 30% Protein and 30% Fat. That is a great well-rounded and sustainable macro breakdown that kept me satisfied and did not feel like I was on a "diet". The Challenge pack included sample menu plans that you can use to plan your meals, snacks and treats and were very helpful.

Also pictured in the Challenge pack is Shakeology, advertised as "The Healthiest Meal of the Day®" . I had tried it a few years ago and was not a fan of the Chocolate as I felt it was a little gritty. I had read others had the same thoughts but the Vegan Chocolate was really good so I decided to try it again. I really like the Vegan Chocolate. It is smoother and not as gritty as the regular and I have incorporated into my plan after my workout as a recovery snack. What really was a game changer was the purchase of a sample pack of all of the different flavors. Wow! Vanilla blended with coffee, almond milk and ice was like the big coffee house Frapp. Yesterday I tried the Greenberry blended with water, lemon juice and blueberries was a tangy, yet sweet and refreshing. Next up are the Strawberry flavors.  I see myself purchasing alternating flavors in the future so that I can enjoy the variety.

This week, my challenge will be to try out the workout DVDs included in the 21 Day Fix. They are only 30 minutes so I should be able to incorporate into my day.

If you would like to come along with me to improve your nutrition and become a healthier you, let me know. Shoot me an email or visit my Beachbody page for more information or to jump right in. The 21 Day Fix Challenge pack, including Shakeology, is on special for the rest of June or you can just try Shakeology alone or the 21 Day Fix without Shakeology.

"The perfect time to make a good choice is right this second." ~JillFit Physiques

21 Day Fix

When I started this blog, I wanted to review some nutrition trends and "diets". I placed the word diets in quotations because they never work unless it is something that can be maintained long term and is a well rounded plan. I will not be trying any fasts, pills or "detoxes" as I do not want to mess with my own metabolism.

I had a few of my Facebook friends talk about Beachbody's 21 Day Fix and thought it deserved a try to see what it's all about. I am impressed with its well rounded nutrition plan combined with exercise so I am going to commit to the first 21 Days of the eating plan. I have a gym membership and already have cardio, strength and mind/body workouts in my routine so the review of the exercise portion of the program will be limited. It has been said that you lose weight in the kitchen and get fit in the gym and I am proof positive of that!

The basics of the program is to build a balanced and portion controlled diet using color coded containers. Green is non-starchy veggies, Purple for fruit, Red for lean protein, Yellow for grains, beans and starchy veggies, Blue for cheese, hummus, avocado and raw nuts, and finally Orange for dressings, raw seeds and chopped nuts. You use a calculation provided to determine your calorie range to safely lose weight and then how many of each of the color coded containers to consume each day to get the recommended calories. I am impressed with the calorie range they assigned as it reasonable as not to interfere with my metabolism. And no, you do not have to eat out of the little containers but are encouraged to plate your portions so that you become aware of what a proper portion looks like and no, you do not have to purchase Shakeology. I am going to use it as a recovery "meal/snack" after my heavy workout days.

If you would like to join me as I embrace this program or any of the other Beachbody programs/products see my page, for purchasing information.

Journeys are more fun with friends.

Elephant in the Room

Yes, I am going to address the elephant in the room...My love/hate relationship with social media. Ironic since I just started this blog and Facebook page, if I do say so myself, and I really did not think I would address this issue in my blog's infancy and I really did not plan on bearing my soul but here goes!

But first, is this elephant not the cutest???

A couple weeks ago, Tess Holiday was all over the media outlets as the first "plus-sized" model signed to a mainstream modeling agency. Yesterday I read an article about an Yves Saint Laurent being pulled from Elle magazine in the UK after the model was deemed too thin. I am not going to reveal my thoughts on either models' physique and I read many comments on both stories supportive and cruel. What stands out to me are the cruel comments. "That girl needs to eat a salad." "Give that girl a cheeseburger." You know what? I eat salads and still struggle with keeping the pounds off. The really thin girl at the gym? Do you know that she limits her cardio and concentrates on strength training so she does not lose any muscle and hopes to gain some muscle mass? Do you know the health issues the other petite and thin woman has and it's a miracle that she is able to workout at all and the gentle Yoga class is all she can do? I sometimes wonder who says these things behind my back when I read these comment and see posts of people without the "Perfect Body" being made the butt of jokes. Think before you leave a comment, "like" or share something on any Social Media platform. Those without that perfect body, or even those with body dysmorphia, see and sometimes feel every one of them as a personal dig.

Now I am going to go eat a salad. Not because anyone thinks I should but because I actually like salads!

POUND: Rockout.Workout.

Yesterday my schedule was a little crazy and I did not get to the gym in the morning as I usually do.  I have to take care of myself first and get my workout done in the morning because if I put it off, it usually does not happen as other "things" just get in the way.

I did not let that happen yesterday and went in for a noon POUND: Rockout.Workout. class. The class is a 45 minute rockin' good time...although my hip flexors might disagree! The class participants use Ripstix to pound out the beat while doing squats, lunges and other pilates-type core work to awesome upbeat music. The instructor told us that it was impossible to break these Ripstix so feel free to hit hard and get any stress and aggression out. And what is the way to tell that is is an effective workout? When your abs hurt when you laugh and you are wishing for an handicapped accessible toilet because it hurts too much to sit down!

As with most group exercise classes, there are levels and modifications for those participants who do not have the flexibility or have injuries that prevent them from deep squats or lunges or have a weaker core. Look for a class near you or, if you prefer to workout at home, there are DVDs for sale too at http://getpound.com/?c=I86Lx1

Group Exercise Junkie

Yes, I confess...I am a Group Exercise Junkie and proud of it! For those readers who do not know me, I will tell you that I am the least competitive person ever. I am the stereotypical middle sister, never the one to be in the spotlight, always happy to be on the sidelines. On one of my previous attempts to get fit in my early 30's, I joined a gym and decided to try a Step Aerobic class. I walked into that room with this in my head. "I am going to hate this"..."I hate all these perky women and I especially hate that perky instructor". I introduced myself to this hated instructor, Vicki, and told her that I was a newbie. She took me by the arm and took me outside the room to show me the schedule and explained that the class I was walking into was not a beginner class but she did not want me to leave but just try to keep moving. She set up a Step for me, no risers, right in the thick of it surrounded by all these other hated perky women. My goal was to not fall off the Step and make a fool out of myself. I did not fall and I decided to come back...this time to a beginner class. And I kept on returning to these classes surrounded by these hated perky women and it took me all of 3-4 classes to figure out that these perky women were not so hated and were the most encouraging and supportive group of people I have ever met. We laughed together, they cheered me on and celebrated milestones with me. I owe that perky and hated instructor, Vicki, a lot for her welcoming and encouraging manner and knowing that if I walked out of that class without trying it, I would never be back.

Fast forward quite a few years after job changes, marriage and a move to a new office that happened to be right across a grassy berm from the old Gold's Gym Ashburn. I started a new membership and again walked into that Group Exercise room as a newbie but with a different attitude. No hatred anymore of the perky instructors and class participants and a renewal of my love of Group Exercise classes. I will be reviewing the classes offered at our gym over the next couple weeks and hope that someone will get inspired to make that first walk into that Group Exercise room.

Hello and Thanks for Reading!

This past January, I decided to get back to a healthy lifestyle and lose some of this weight that seemed to creep on again.  I joined my gym's 12 week Challenge and lost 20 pounds through changing my eating habits.  I did not follow any particular diet but ate healthy and mindful trying adjust not only how much I ate, but the quality of the food also. My ultimate goal is to lose 54 pounds by my 54th birthday that is at the end of October. #54by54

Recently, I have been seeing a lot of posts on social media about different exercise programs, gadgets, and nutrition trends and decided to start this blog to review these different eating plans and exercise choices from the point of view of a real person who struggles with sticking to a healthy lifestyle and keeping the weight off.

If there are any programs or technology you would like me to review, let me know.