Beachbody 3 Day Refresh Review

Hey guys!  I recently became a Beachbody Coach after falling in love with Shakeology and the workout programs.  So I decided to try the 3 Day Refresh Program.  Here is my honest review of the program.  3 Day Refresh

If you are not familiar with the program this is an awesome video

I have to be honest I was very nervous to try this refresh.  I am not a cleanse type of person and I am very active at work and I teach fitness classes so I thought that 900-1000 calories would be too low for me.  Most people I have talked to say if you feel hungry or light headed just add in another serving of fruit or veggies.  I thought I would share a recap of how the refresh went and whether I would do this again or not. 

Day 1 Recap
I wasn’t as hungry as I thought I would be except for the morning.  I think this was because I did a moderate workout.  As for my tummy I did feel a bit bloated after drinking my vanilla refresh shake, but I kinda expected that since this a detox after all.  I did not opt to get rid of coffee.  That would not be good for my students, my family or friends!  I did just have black coffee and I usually have cream.  I will stick to 1-2 cups of black coffee each day. After dinner my tummy was a bit off and gassy (TMI I know) again but I expected that a little.  

Day 1 Meal Plan

Breakfast

Black Coffee (pre workout) with collagen peptides

Chocolate Shakeology with ½ banana blended in ½ cup of unsweetened almond milk, water and crushed ice.

I usually eat a HUGE breakfast so I was starting to feel a little bit hungry about 1.5 hours after my breakfast shake.  I drank a lot of water.  

Snack:  Fiber Sweep

This wasn’t as bad as I thought it would be but I drank it really fast.  The texture is really funky.  The taste was ok.  

Lunch

Vanilla Fresh with 12 Strawberries (noon)

Baby Carrots and 1TBS Almond Butter (ate at 10:30 am)

I was actually feeling hungry around 10:30 am, so I ate my carrots and almond butter early.  I added a little more almond butter to keep me satisfied.  

The vanilla refresh tasted ok, not the best!  I did add in some strawberries and blended it.  It does have a strange texture to it, but not bad.  

Afternoon Snack

Bell Peppers and 2 TBS hummus

Dinner

1 Cup Butternut Squash Soup:  This is not on the menu or recipes, but I had some leftover and so I added it in.  It is basically squash, carrots, green apple, and broth, so I feel that it is ok while doing this program.  

Post Dinner

Vanilla Refresh:  I used this more of a dessert after dinner.  I added a little bit of almond extract, cinnamon and nutmeg to spice it up a bit.  

Day 2 Recap

I woke up with a bad headache and my stomach was growling.  I usually drink coffee and have an energy ball before my workout.  Luckily, my boot camp class that I teach was cancelled this morning due to all the snow or I would have been struggling a bit.  I did do the Hammer and Chisel total body workout and walked this morning.  I had a cup of black coffee and a small piece of banana before my workout.  This totally helped my headache.  I also drank a bottle of water.  I did not feel as hungry as day one, so that was good.  I was pretty full after my veggies and broth dinner so I decided to drink the vanilla refresh later.  After dinner I did feel a bit bloated and gassy again.  I do feel like I have been sleeping well too.

Day 2 Meal Plan

Breakfast

Vanilla Shakeology with ½ cup unsweetened almond milk, ½ banana, and 1  teaspoon almond butter.  I added the almond butter to hopefully help me feel fuller and not as hungry as I was yesterday.

Snack

Fiber Sweep

Lunch

Apple

Vanilla Refresh (I added a pinch of cinnamon, ginger and pumpkin pie spice) Blended with Ice

Baby Carrots (1 serving) and 1 TBS Almond Butter

Snack

Bell Peppers and 2 TBS Hummus

Dinner

1 Cup Vegetable Broth

1 Cup Broccoli, Cauliflower Mix

½ Cup Green Beans

Parsley

Vanilla Fresh, Lemon Juice, and Stevia (about 1 hour after dinner)

Day 3 Recap

I did not wake up with a headache or starving on Day 3!!!!  I was already scheduled to do a cycle workout so I had a cup of black coffee and ½ of a banana because I knew the workout would be harder than what is recommended on this program.  My digestion is a little off.  I did hear from others that constipation is typical for some people.  So if you do experience it I think that is normal.  I was a little hangry on Day 3 in the evening, I mostly think because I was out later than normal and I am usually in bed early.  So I got hungry.  However, if I was in bed I would have been fine.  

Day 3 Meal Plan

Pre Workout Black Coffee with ½ Banana

Chocolate Shakeology, ½ Banana, ½ cup Almond Milk and 1 TSP Natural Peanut Butter (almond butter is better)  

Snack

Fiber Sweep

Lunch

Vanilla Refresh, Blended with Ice, 1 Cup Spinach and a dash of Cinnamon

Small Pear and 1 TBS Almond Butter

Snack

Roasted Plantains (I don’t think these are on the plan) OOPS

Dinner

Vanilla Refresh Blended with Ice and Water (drank post dinner)

Coconut Steamed Veggies

Small Roma Tomato with Chopped Cilantro mixed in

Everyday I drank a ton of warm water, regular water, and some tea.  I did not opt to drink any green juice, I would rather eat my fruit I think it fills me up more.  The first day I blended my strawberries into my vanilla refresh, but I think it’s better to eat the fruit as a side.  

Day 4

I am just giving you an update on how I felt on the morning after I finished my 3 Day Refresh.  I was down 2 pounds and my stomach was flatter than usual.  I tried to run intervals on the treadmill but my body was tired and I just didn’t have the energy to push myself.  I think this was due to being hungry the night before and the lower than normal calories.  I was glad to be able to eat my eggs and turkey bacon for breakfast too and have a splash of cream in my coffee! 

Final Review of the Beachbody 3 Day Refresh

This program is designed to be a low calorie program (900-1000) however with my job as a fitness instructor and an active full time teacher I did not feel I would be able to make it on that number.  So I did increase my calories a bit by adding in almond milk and more fruit/veggies.  However, if you are not super active or choose to take the 3 days off from working out I would adhere to the suggested meal plan.

I think this is a great program for those just starting a weight loss plan, anyone addicted to sugar, or fast food.  If you are just needing to clean up your diet this may not be necessary and you may just need to add in Shakeology. 

I did not do this program to lose weight.  I wanted to do it to get a new start to the New Year after all the holiday treats and wine.  This is my first time doing this program so I wanted to experience it as a coach as well.  I actually lost 2 pounds, but like I said before weight loss was not a goal for me.  

Overall I wasn’t super hungry and I do think that it is important that if you are hungry or get light headed you need to listen to your body and increase your calories a little by adding in an extra veggie, fruit or some almond milk to your shakes.  

Would I do this 3 Day Refresh again?  Right now I would say yes, especially after a holiday or a vacation to help get myself back on track.  I do think the calorie requirement is really low if you are active, but like I said before it’s best to listen to your body.  

What I learned the most is that I really need to pay attention to drinking a ton of water, eating more vegetables (especially fiber rich), and that I do need protein in my diet (meat)!  

If you have any questions about your 3 Day Refresh please contact me.  Or if you would like to try this program for yourself you can order it here:  

http://www.beachbodycoach.com/4livingthewrightway

 

2017 Ladder HIIT Workout

Happy New Year!  I hope you all are having a great New Year.  So far 2017 has started off great!  I am feeling really good about the year and super motivated. 

I put together this killer workout for my first class boot camp class of 2017.  It is awesome.  This workout can easily be done at home or at the gym.  Give it a try. 

2017 Ladder HIIT Workout

Ladder HIIT Workout

Continue reading “2017 Ladder HIIT Workout”

Christmas Wrap Up and Killer  Workout

Hi guys,  I hope you all had a great Christmas and are gearing up to ring in the New Year.  I have a feeling 2017 is going to ROCK!  Our Christmas was great.

Here is a brief recap!  We always go out to breakfast on Christmas Eve.  This year my daughter Chloe wanted us all to wear ugly Christmas sweaters so we picked out a few and got all dressed up.  Before breakfast we met up with my friend Holly and got some yummy treats.  I swear she makes the best cookies.  I would post a picture but we ate them so fast!  I cannot stay out of them.  After breakfast the girls played in the snow a bit and then we headed out to church.  After church we came home and had a yummy Italian Soup.  My friend Amy gave me the recipe and it is really good. I will have to post the recipe soon, it is a keeper!  We spent Christmas morning at home eating a yummy breakfast of my mom’s homemade huckleberry scones and a egg bake.  Then we just relaxed in our jammies until dinner and lounged around after dinner with full tummies watching movies.  It was a great Christmas as always.  

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After Christmas and a weekend of indulging in cookies, wine and rich foods I was ready to get back on track.  I cleaned up my eating and kicked my workouts up a notch.  I am currently trying out the new Cyclebar class which is kicking my butt.  Why is cycling so hard?  For 2017 my goal is to try a variety of new workouts and add more yoga and meditation into my routine. 

To end off the year in my bootcamp class I put together this Best of 2016 HIIT workout.  It was a tough one.  I was drenched when I was done!  I love that feeling!

HIIT Workout
Total Body HIIT workout

TOTAL BODY HIIT WORKOUT

For this workout you will need a set of dumbbells, a mat, towel, gliding disk/paper plates and water.  This workout can easily be done at the gym or at home.  

Warm Up (perform each exercise listed for 30 seconds each) or bike, jog or elliptical for 3-5 minutes until warm. 

  • Jog In Place
  • Jumping Jacks
  • Butt Kickers
  • Body Weight Squats
  • Alternating Front Lunges (no weight)
  • Walkouts
  • Arm Circles

Perform  Each Exercise for 30 seconds each.  Complete 2-3 rounds before moving on to the next round.  

Round 1

  • Box Jumps (on high bench or box)
  • Box/Bench Straddle Hops (on bench or box hop feet out wide and jump up onto the center of the box)
  • 1 Tricep Push Up 1 Bench Hop (on short end of a bench do a tricep push up then hop your feet outside of your hands)
  • Weighted Bulgarian Split Squat (1 side at a time)

Round 2

  • Bench Hop Overs (with hands on bench or box donkey kick side to side)
  • Single Leg Knee Up (1 leg up on bench, propel knee up into the chest ) Repeat on both sides. 
  • Bench Press
  • V Sit In and Out Abs (sitting on the bench)

Round 3

  • Toe  Taps (tap toes right and left on bench)
  • 1 Burpee 1 Jump Up or Double Butt Kicker
  • Mt. Climbers with Hands on Bench
  • Bicep Curls

Round 4 (you will need paper plates, gliding discs or towels for each foot)

  • Side To Side Bench Squats (holding 1 weight chest level)
  • Paper Plate Mt. Climbers (in plank position place a plate on each foot and do a mountain climber
  • 1 Push Up 1 Plank Jack with Paper Plates on each foot
  • In and Outs (with plates on each foot pull both knees into the chest and back out into plank)
  • 1 Crunch 1 Hamstring Plate Slides (Lie down with knees bent and the plates under the feet. Lift the hips off the floor into a bridge position and, holding this position, press into the floor and slide the feet out in front of you. Contract the hamstring and continue pressing into the floor as you slide the feet back to starting position.)

Cool Down and Stretch (3-5 Minutes)

Don’t forget there is still time to sign up to join me in my new fitness challenge starting January 9th.  Email me for more details at 4livingthewrightway@gmail.com

Have a great weekend and Happy New Year!!!!!

 

The Solution For Your New Year’s Resolution

Hi Guys!  I hope you all had a great week.  My week was crazy again.  December is such a busy month.  We finished up with the Nutcracker and church programs and then had my oldest in the championship basketball game.  It was a fun but busy week.  I cannot believe we only have 1 week until Christmas and then 2017 will be here!  I have been thinking a lot about 2017.  I always write out my goals.  I just reflected back on my goals from last year.  Some I met, and some I am still working on.  It’s always great to reflect back and look forward.  

According to Time Magazine, these are the most commonly broken New Year’s Resolutions:  

  1. Lose Weight and Get Fit
  2. Quit Smoking
  3. Learn Something New
  4. Eat Healthier and Diet
  5. Get Out of Debt
  6. Spend More Time with Family
  7. Travel
  8. Be Less Stressed
  9. Volunteer
  10. Drink Less

Do you make a New Year’s Resolution?  I almost always do.  I have to admit after the holiday’s I usually try to focus more on eating healthy and drinking more water.  With 2017 quickly approaching it’s time to think about the changes you want to make in the New Year.  Why wait for January 1st to make a New Year’s Resolution.  

If your goal is fitness or health related and you need a little support, join my New Year Fitness Challenge to kick off 2017.  My  challenge is for those who are committed to succeed and be healthy in 2017.  The challenge is for all fitness levels and goals.  This challenge will come with workout options, meal plans, and daily coaching.  The challenge will start January 4th so don’t wait to sign up!  Email me or fill out the form below, comment that you want it on the challenge and I will send you all the details. It’s going to be awesome!

Fitness Challenge

I hope you guys have a great weekend!  I am going to do some major Christmas shopping and wrapping!  

 

Train To Maintain: Fitness Tips For December

Hi Guys I hope you all had an amazing Thanksgiving.  We did!  We started the day with our annual turkey trot, had a yummy dinner at my Aunt Connie’s house, played some games and hit some black Friday sales.

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 Like I said in my previous post on having a happy and healthy holiday, I thoroughly enjoyed all the yummy treats and a few extra glasses of wine, but now I am back to my routine.  

Train To Maintain Tips

For most people (including me) they tend to coast through Christmas and New Year’s with a health plan to start after New Year’s.  I was thinking about this concept and thought why wait?  Why not “Train To Maintain” for the month of December?  This is what my hubby and I decided we are going to do! Most training programs focus on 3 weeks of hard work followed by a 1 week recovery period.  This timing is perfect!  I plan to use the first 3 weeks in December to work harder than usual and the last week of the month will be my recovery period.  I will still workout and be active during my recovery period but the intensity level will be lower or I will focus on doing something totally different (yoga, hikes, walks).  So here is my plan:

  1. Set A Goal:  I am a goal driven person so I like to have a goal in mind to motivate me and keep me on track.  My friend and I are trying to hit the 500 mile running mark by New Years Day, so I will make sure to increase my mileage to meet this goal.  I also want to focus a bit more on a more consistent strength training program and I plan to incorporate The Body Beast workout program into my current training.  
  2. Work Harder:  My plan is to work harder than usual.  To do this I plan to use my heart rate monitor to check my intensity level, increase my weights and reps, and try to increase my distance and speed (especially in running and rowing).  
  3. Find a Friend:  Find a buddy who will join you.  I plan to include my boot camp class in on this and ask them for suggestions on what they would like to focus on for the month.  There is usually a fun run before Christmas so you could get your running crew to set a goal now.  Set strength training goals with a friend and commit to meet each other.  
  4. Nutrition and Hydration:  Remember anytime you are training hard nutrition and hydration are very important.  Be sure to take in enough water, your superfoods, and be aware of your calorie and nutritional intake.  My plan is to try and increase my water intake and focus on drinking my Shakeology for one meal or snack per day.  This will ensure I am getting the proper nutrition I need when times get crazy!  I always have a packet of Shakeology in my purse or desk for those times when I need it.  This is especially important as the holiday parties and treats will start surrounding us soon.  

So who is ready to join me and train to maintain for December? I would love to hear your goals in the comments!   

Turkey Burn HIIT Workout

Hey guys!  Are you all ready for Thanksgiving?  I know I am.  I am looking forward to the turkey day 5k, my mom’s pumpkin pie and our annual black Friday shopping craziness! 

Since I don’t teach my boot camp class on Thursday I put together this workout inspired by my friend Holly who also teaches a boot camp class.  This was a good one!  Try to get your workout in early on Thanksgiving day.  Trust me you will feel so much better. 

This workout can easily be done at home or at the gym.  Give it a try before your big dinner on Thursday.  Get up early and get it done! 

HIIT Workout

Turkey Burn HIIT Workout

You will need heavy weights, a bench, and a mat.  You will perform each exercise 5 times repeating for 4 minutes and 30 seconds.  Rest for 30 seconds before moving on to the next round. 

Round 1

  • Burpees
  • Bicep Curls
  • Goblet Squat

Round 2

  • Box Jumps
  • Shoulder Press
  • Sumo Squats

Round 3

  • Squat Jumps
  • Push Ups
  • Lunges (5 each leg)

Round 4

  • Straddle Bench Hops
  • Tricep Dips
  • Curtsey Lunges (5 each leg)

Round 5

  • Step Ups
  • Bench Press
  • Get Ups (lie on bench with holding weight at chest, do a full sit up with feet on the floor, stand up, jump, and return to start position) *Take out the jump for lower impact version. 

Round 6

  • Bench Hop Overs (example)
  • Rows
  • Plank Jacks

Cool Down and Stretch

Have a blessed Thanksgiving! 

Happy and Healthy Holiday Tips

Healthy Thanksgiving TipsDo you ever find yourself using the holidays as an excuse to overeat, skip workouts, eat too much sugar, and drink too much?  Maybe that is just me and my hubby!  This holiday season I want to feel good but still enjoy myself and not enter the new year feeling sluggish and having put on the typical holiday weight gain.  

I thought I would share my goals and tips with you to hopefully help you come out of the holiday season still feeling awesome but not depriving yourself.  

Pre-Planning

I know for me if I don’t pre-plan I am more likely to fall off the wagon.  If I have a holiday party to attend I am going to plan ahead by eating a small meal before, so I don’t go crazy at the party. Hydrating all day will also help feel full and energized.  Most importantly I will bring one of my favorite healthy holiday treats to share. The week before a big holiday it’s important to meal prep and eat clean.  We all get super busy this time of the year and continuing to prep your meals will help.  

Workouts

The week before the big holiday bump up your workout intensity a bit. If you can workout on the day of the big holiday meal.  Find a turkey trot, play some football, or do a video.  Get your workout done early so you can enjoy the day.  Take a post meal walk, not only is this activity it will help digest that big meal.  Invite family and friends to join you!  The more people the more fun!

Enjoy Yourself

Be kind to yourself and indulge in some of your Thanksgiving favorites, but still be mindful. Don’t just splurge for the sake of splurging. The result of this impacts your body in unhealthy ways.  Pick a few items that you love and really enjoy them.  Use a small plate so you can focus on a serving of each item that you love without getting too much.  Most people (my hubby) will always fill their plate, so it’s a good idea to use a smaller plate to help with serving sizes.

Get Back To Normal

Enjoy the day of Thanksgiving and the day after and then get back on track.  Get back to your normal routine of eating clean and working out.  Your body will thank you.  

These are just of few small tips and goals I have for the holiday season.  Keep these in mind as Thanksgiving and Christmas approach.  

After the holiday season I am starting a New Year Challenge for any holiday damage control!  This challenge will start on January 4th!  I hope you will join me on this challenge and start the 2017 off right! Who’s in????  

Have a happy Thanksgiving! 

Meditation Through The Holidays

Meditation As the holiday season is fast approaching do you find yourself feeling a little more stressed?  I know I do!  I decided I wanted to do a little experiment and challenge myself to meditate daily through the busy holiday season.  I was inspired by another blogger who suggested a meditation challenge.  I thought this was an amazing idea!  Starting next week I plan to meditate at least one time per day until the New Year.  I know that sounds daunting but I think I can do it.  

There are so many benefits of meditation.  Here are the top reasons I think we need to incorporate more meditation into our physical, mental and spiritual strength.

  1. Reduces Stress and Anxiety
  2. Helps with Concentration
  3. Increases Happiness
  4. Slows Aging
  5. Helps with Sleep

These are only a few of the many benefits of meditation.  If you are new to meditation it can be a little intimidating.  This article by Mind Body Green  has great tips and suggestions for beginners.  Start with just a few minutes a day and build up.  We all have time to scroll through Pinterest, Facebook, or zone out in front of the TV, so I am sure we can schedule 5 minutes into our day to start meditating.  

I also recommend using guided meditations.  Guided meditations walk you through meditating step by step.  They can be a great resource for those new to meditating.  I prefer to use a guided meditation.  Here are a few of my favorites:

Sleep Ezy Tonight.  This one is great for everyone.  My 9 year old daughter loves it!  Try it on your kids it will work!!!!  

The Chopra Center Guided Meditations.  These mediations vary in length and topics.

The Meditation Podcast (ITunes)  This can be downloaded onto your phone and you can access it anytime you need it.  I recommend listening to this on headphones for the best results.  

The Headspace App is also highly recommended but I have not tried it yet.  I plan to try it next week.  

Who is ready to join me on this meditation journey?  Have a great weekend!

Trick and Treat Yo-Self on Halloween

Healthy Halloween TipsIt’s almost Halloween!!!!  I love Halloween.  The theater teacher in me loves to dress up in costumes and put on crazy makeup.  I am excited to head out and do some trick or treating and hang out with friends this weekend celebrating.  It is easy to get off track though during the holiday season, especially Halloween with all the tempting treats.  I put together a few tips for you on how to stay on track on Halloween as well as some of my favorite workouts to do before you head out for fun. 

How to stay on track on Halloween

#1  Don’t skip meals before you head out trick or treating.  This will cause you to reach into your child’s candy bag and eat way too many snickers!  Eat a healthy meal before going out trick or treating or to a Halloween Party.  Don’t forget to drink your water.  It will help fill you up and it is great for your body! 

#2 Stay active on Halloween.  Try this fun Halloween workout, take a class or if you want a challenge try my dirty 30 workout! Instead of driving the kids around the neighborhood walk with them.  Be sure to get your workout in early so you are not tempted to skip it.  Fun fact a mini pack of M&M’s takes 9 minutes of burpees to burn off—-wowzers!

#3  Allow yourself to enjoy one of your favorite holiday treats.  For me, I love candy corn with peanuts and pretzels.  I only eat it one time per year and I am going to enjoy a few handfuls of it, but not the entire bowl.  

#4  Does the idea of having all the kids leftover candy tempt you too much?  Hide it in the freezer or better yet donate it to the troops or sell it at your local dental office (if your kids will let you).  Last year we let our kiddos keep a few of their favorites and took the rest with us on our mission trip to Guatemala.  I am not much of a candy person but my hubby and the kids will eat it if it is there.  My hubby will find where I hide it and eat it straight out of the freezer too! 

#5  Brush your teeth!  If you brush your teeth before handing out candy to trick or treaters or heading  out to a party you will be less tempted to eat.  This doesn’t necessarily work for everyone (me) but it’s worth a try. Or you could even chew gum or mints!  

Have fun and be safe on Halloween.  What are you guys dressing up as?  My older daughter and her friends are M&M’s, my younger daughter is  dressing up as a toddler and the hubby and I are still debating.  I am thinking of going as a Pig in A Blanket, yup easy and warm!!!!  Have a great weekend and Halloween on Monday!!!! 

PS:  There is still time to join the Burn Til Bird fitness challenge!!!! 

Burn Til Bird Fitness Challenge

21 day challengeHi Guys, I hope you are having a great week and are excited for the Holiday season.  I love the holidays!  Some of my favorite memories happen during the holiday season.  One thing I don’t like is the extra holiday pounds I tend to gain.  I want to go into December feeling great.  If you want to join me on this challenge contact me and tell me you want in.  The challenge will start on November 1st. 

 

This free challenge will be focusing on continuing the momentum from the 21 day lean for Halloween challenge plus you will have the opportunity to do a 3 day refresh with me if you would like.  We will dial in our fitness, nutrition and overall health.  I hope you join me!  Feel free to invite any friends or family who need this challenge going into the holidays!