Do YOU want to Take Control of Your Future?!?!

I decided almost 7 months ago to take a chance, step out of my comfort zone and become a Team BeachBody Coach.  I was a little skeptical at first, but I was following a GREAT leader, Jenelle Summers, I knew she would help guide me in the right direction, plus I was in love with an awesome BeachBody workout that has worked for me and is continuing to work - I am a product of the product!  I was already telling people about my great success and refering them to the website, so why not get paid to do it? 

I have to admit it took some great organizational skills and making to-do lists, but thats proven to be a good thing, right?  I starting writing down people I knew and then I moved on to social networking and I got involved in their day to day conversations - made personal connections and interacted with them! Soon I had people coming to me and asking what I was doing to lose weight and asking exactly what BeachBody was....

I have had success, not because I am a sales person or I can talk people into things, but because I made connections and related to people on a personal level outside of fitness and BeachBody... Its so much more than getting a sale, I have met and would still love to meet some of my awesome BeachBody family - Summit 2011 here I come! I have grown a team of coaches that are amazing and continue to amaze me every week with the things they are accomplishing!!!!!  I am able to pass down the knowledge I have gained and help guide them to a successful business as well...Its all about helping the people under me because I am not successful without their success!  I want to see my coaches grow with confidence!  This is so important to me and I know the coaches above me!

Successful people are always looking for opportunities to help others...Unsuccessful people are always asking "whats in it for me?" - Brian Tracy

Going for GOLD baby!!!

That's right, I am going to follow what has been tugging on my heart, mind, conscience, spirit, everything possible!  It is time to announce I am going to be bustin' it to become an APD for Chalene Johnson's company - Powder Blue Productions!!!

I taught my first Turbo Kick class last night, the room was packed and I was totally not expecting that...I was hoping to get 5 people, but no, there were over 25!  Only 1 person out of the whole group had ever tried Turbo before and she said I was so much fun and loved how I brought the energy.  I heard other people saying "I like her, she is fun" - what a huge compliment considering it was my very 1st class to teach, just think how much better it is going to be.  I felt it last night after class, on my 40 minute drive home, it was like it was almost weighing on me....I HAVE to go for it, trying to be an APD for the company I am already in love with and love the formats and everything they believe in and have to offer, so why not?!?!

How do I know after only teaching 1 class??? I just do, its in me, its in my heart and mind, I can feel it - like a ton of bricks just knocked me over! LOL

If you have any idea of becoming a group x instructor and already LOVE Chalene's formats - go for it, take the plunge and make it happen.  I started Turbo Jam 6 months ago and now I have taken the steps to become a Beach Body coach, Turbo Kick certified, Hip Hop Hustle certified, going to All-Star Presenter Camp in a month, actually TEACHING Turbo Kick, and now....wanting to chase down that dream and goal of working for an amazing company!  I have had nothing but blessings along the way!  I am not saying it was always easy, but once you jump over and accomplish hurdle after hurdle - you have such an awesome "high" like you are on top of the world! Now I look back and wonder why I was always afraid to just "do something" besides sitting and waiting around for "something to happen" - I am not a wisher, I am a do-er now!!

I motivate everyone to do the same! What are your goals?

practicing for my Turbo Kick classes

I finally had the courage to go audition for my Turbo Kick classes.  I went to HT Fit and interviewed and I think they are more excited (if possible) than I am that I start teaching TK at their gym.  I am going to start teaching classes Monday June 14th at 6pm and then again on Wednesday.  They put me at the prime time of the gym hours, so it would be like a pilot class almost - just to see how well I do and how people will respond! I am so ready to have my own classes and to show the Turbo love!

This Monday the 7th of June, I am going to be doing FREE classes at the local Elementary school gym at 12:30pm (so if you are local email me!!!).  Summer school teachers are going to be at the school until 12 everyday and they wanted something that was flexible with their schedule and was simple to just change and walk to the gym.  I am going to shoot for 3-4 days a week, so everyone can have the opportunity to make it to a class....especially since the gym I will be teaching at is about a 30 minute drive out of town. 

We are going to sweat, laugh, shake it, and have an AWESOME time!  So bring your towels (to dry sweat off with - yes we will definitely sweat), lots of water and a HUGE smile!  This will be a rockin good time!

Decide.Commit.Succeed

Have you ever wondered why you lose or gain 3 pounds within 3 days and dont know what you really changed in your diet or exercise, but the scale is saying differently?  When you buy a fitness program, especially a BeachBody workout program, the goal is not to see the scale go down, but to increase the ratio of lean muscle to stored fat.  This does not mean "losing weight" - it means you are trimming that fat and increasing your muscle mass for a toned and lean look.  Muscle definitely weighs more than fat, so as your ration of lean mass to fat changes, you will shrink and lose inches, but at the same weight.  Diets that promise a quick weightloss tend to promote dehydration...so sure you might lose a lot of water weight - but once you rehydrate the scale with show a weight gain.  Also, when you start reducing your calorie intake drastically, your body wants to go into starvation mode.  Your body needs fuel for a healthy metabolism, so if you start "starving" yourself your body will store and get its fuel from your fat...NOT GOOD and its the complete opposite from what you want to do.  So here are some tips to help you have a healthy diet, dont go on a diet - have a diet! 

Here are 6 steps to help transform your body:

• CONTROL YOUR PORTIONS
• Dont eat until you are stuffed, eat until you are not hungry!

In general eat half of what you are prepared in a restaurant.  An adequate portion is about 3 ounces of protein (about the size of your palm).  And dont overload on salad dressing - use just enough to taste!  On a large salad 1 or 2 tablespoons is enough.

• PAY ATTENTION TO EVERYTHING YOU EAT

Keep a food journal!!!  I started using http://www.myfitnesspal.com/ and I have an APP on my iPhone as well as an account on my laptop.  Every calorie counts!  What you eat has a direct effect on everything you do, from the way your body works to your mood to the amount of fat your body burns or stores.  No matter how much you are working out, if you are not making wise food choices, you will NOT see that layer of padding around your waist or thighs disappear!  Here are some rules for choosing food:

-Use fresh veggies to replace processed foods
-Skinless white meat is generally a better choice, rather than red meat
-Egg whites has less fat than whole eggs
-When looking at a plate of food you think is high in fat (like pizza) or carbs (like pasta), eat half the helping you would normally eat.  Do not overeat.
-Choose low-density, high-fiber foods whenever possible

• BE CONSISTANT
• Have a 5x-a-day eating schedule

To succeed, it's very important to follow a consistant eating schedule.  Consistency will actually give you a profound sense of control over your world, and it will also assure 2 things:

1. You wont get over-hungry - which keeps you from overeating the next meal and
2. You will encourage an increase in your metabolism (thats what you want to happen!!)

This doesnt mean eat 24 hours a day all day long! - HAHA...this eating schedule means you DO need to eat breakfast and you DO need to stop eating 3 hours prior to bedtime.  If you are hungry right before bedtime, drink ice cold water and enjoy the fact while you are sleeping you will have 8 full hours of solid fat burning!  Get your body on a schedule, going to bed feeling hungry will put you on a schedule and you will wake up ready for your morning shakeology or whatever breakfast you eat.

• HYDRATE AND CLEANSE
• Drink water - at least 2 liters a day or 8 glasses of water.

Most people dont do this, but it is very important and works in conjunction with supplements, improved food intake, and exercise - water is the catalyst to flushing out the bad stuff and keeping your body healthy!  Balancing your eating schedule with lots of water is a very manageable routine.  Also, it is said that drinking icey cold water burns more calories because your body has to warm it up!  Just a thought! :)

• FORTIFY YOUR DIET WITH A MULTIVITAMIN

When you diet and exercise hard your body can easily suffer from vitamin deficiencies.  Most nutritionists believe that multivitamins are absolutely essential, especially for active individuals because its difficult to get enough nutrients from your diet alone.  ActiVit multivitamins is an awesome daily vitamin - but another source is SHAKEOLOGY...there are over 70 ingredients and have all the nutrients and vitamins you need daily.  Plus you can drink more than one of those YUMMY shakes a day!  Shakeology improves stamina, energy, metabolism and promotes healthy weightloss and digestive systems.

• REFRAIN FROM EATING AT ALL THE WRONG TIMES

Don't eat right before you workout or go to bed!!  Your body needs to be in "fat-burning" mode when it looks for energy.  Avoiding energy bars and sports drinks right before your workout is a good idea because they can encourage your body's "carb-burning" mode instead!  Your insulin levels do not be too high while working out, you want your body in "semi-fasting" state, meaning you are working out with little food in your digestive system.  For hydration use water instead of sports drinks.  So if you limit your carbs before exercise and before sleep, your body has more time to function as an effective fat-burning machine!

If you have questions about finding a meal plan that is right for you and an effective workout schedule, feel free to email me at turbokrys@beachbodycoach.com

Delishes Recipes!

Hey guys!  Do you find it hard to find yummy recipes low in calories, yet filling?!  These dishes are made with healthy, fresh ingredients that will give you lots of energy and keep you satisfied so you'll stick with your diet plan. These recipes below have been recommended by Beach Body coaches!

Greek Feta Chicken

Marinade:

• 8 oz. plain nonfat yogurt
• 4 tsp. garlic, minced
• 1/3 bunch fresh oregano, chopped
• 1 Tbsp. chopped fresh parsley
• 1-1/2 tsp. fresh lemon juice
• 1 tsp. black pepper
• 8 boneless, skinless chicken breast halves

 Topping:

• 6 oz. feta cheese
• 1 Roma tomato, chopped
• 1/2 cup artichoke hearts, canned
• 1/2 cup sun-dried tomatoes, blanched and chopped
• 1 Tbsp. chopped fresh oregano
• 1 Tbsp. chopped fresh parsley

In a medium bowl, whisk together the marinade ingredients. Add the chicken, turn to coat and marinate in the refrigerator for at least 1 hour and up to overnight. Preheat the grill and set the oven to 350 degrees. Mix together the topping ingredients in a large bowl. Grill the chicken, basting with marinade, 4 minutes per side or until no longer pink. Arrange the chicken on a sheet pan coated with nonstick spray and place 1 rounded tablespoon of topping on each breast. Bake for 5 to 8 minutes or until the cheese is softened. Makes 8 servings.

Prep Time: 1 hour, 15 minutes

Cooking Time: 16 minutes

Nutritional Information: (per serving)

Calories: 218, Protein: 33g, Fiber: 1g, Carbs: 7g, Fat Total: 6g, Saturated Fat: 4g

Tasty Orange Chicken

• 4 boneless, skinless chicken breasts
• 2 Tbsp. honey
• 1 Tbsp. orange juice
• 1 Tbsp. ground cumin
• 1 Tbsp. garlic, minced
• Salt and pepper

Preheat oven to broil. Mix honey, orange juice, cumin, garlic, and salt and pepper to taste. Coat chicken breasts with mixture. Broil chicken close to heat, about 4 minutes per side, brushing twice with cumin mixture. Makes 4 servings.

Prep Time: 10 minutes

Cooking Time: 8–10 minutes

Nutritional Information: (per serving)

Calories: 120, Protein: 17g, Fiber: 0g, Carbs: 10g, Fat Total: 1g, Saturated Fat: 0g

Roasted Garlic and Rosemary Sirloin Burgers

• 1 whole bulb garlic
• 1 lb. ground sirloin
• 1 zucchini, ends trimmed and coarsely grated
• 2 Tbsp. chopped fresh rosemary
• 1/2 tsp. salt
• 1/2 tsp. cracked black pepper
• 4 whole wheat hamburger buns, split
• 4 tomato slices
• 4 lettuce leaves
• 4 red onion slices
• Preheat oven to 400 degrees.

Wrap garlic in foil, place in oven and roast 45 minutes until tender. When cool enough to handle, peel away foil and squeeze cloves from papery skin. Transfer to a large bowl and add sirloin, zucchini, rosemary, salt, and cracked pepper. Mix well to combine. Shape mixture into 4 equal patties. Serves 4.

Preheat grill or broiler.

Grill or broil burgers (if broiling, use a baking sheet) 5 minutes per side for medium doneness. Arrange burgers on buns and top with tomato, lettuce, and onion.

Nutritional Information: (per serving)

Calories: 293, Protein: 31g, Fiber: n/a, Carbs: 26g, Fat Total: 7.6g, Saturated Fat: 2.5g


Tony's Sticky Bar

Recommended by Tony Horton

• 1/2 medium-size banana
• 1/4 cup chunky peanut butter (organic minus hydrogenated oils, preferably)
• 1 cup unsweetened granola

Mix and mash all three ingredients into a bowl. Spoon onto a sheet of wax paper. Roll up the contents into hot dog/cigar shape. Stick in the freezer. Ready in about 90 minutes. Cut off little bites or eat the whole thing. Eat it frozen or throw it in the microwave for 10 seconds. Serves 2.

Preparation Time: 10 minutes

Cooking Time: 90 minutes

Nutritional Information: (per serving)

Calories: 389 Protein: 14g, Cholesterol: 0mg, Carbs: 47g, Fat Total: 17g, Saturated Fat: 4g