Lean, Mean, and Squeaky Clean Challenge – March 30, 2017

Hey Yall!

I can’t believe my northern friends are STILL experiencing illness! Ugh! Hope the sunshines in your neck of the woods soon!!!

Lean, Mean, and Squeaky Clean Challenge!

Here is another clean gourmet meal from Anne! It’s so colorful! Curry chicken and veggies over beet noodles. Whoa! Thank God for you ladies, you are the only way that I have exciting food to share on this blog.

And she got some cool stuff from Thrive Market!

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Have any of you ever bought from Thrive Market? I have, they are great. When I was pregnant I would get my “uterus tea” ย and dates from them haha. Red raspberry leaf tea and dates are supposed to make labor easier and after Ryan’s labor I was pulling out all the stops. I think they worked! I basically laughed Anna out. What a pleasant labor that was! I was so surprised! Of course, the epidural probably had a little to do with it. ๐Ÿ˜‰

Questions:

What did you eat today?

Any exercise?

Where do you like to buy your health food?

*If you are just tuning in, we are doing a summer ready challenge that runs until the first day of summer June 21st, 2017. You are welcome to join now or at anytime until then! The sooner you start the more time you have to be your best self by summer. Post your healthy food and workout here for accountability or I can help you come up with a plan for success if you need one. Just email me at coachangel7@gmail.com!

Day 1 The Master’s Hammer and Chisel: Chisel Endurance

Hey Yall!

Day 1 done. Here’s the rundown.

In case you missed it, I misunderstood this program and so I am now doing the full 60 day Hammer and Chisel program……. evidently I need to learn to read directions.

Soooo….

Day 1 The Master’s Hammer and Chisel: Chisel Endurance

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The workout this morning was very much like a workout that I would have done in the gym so of course I enjoyed it immensely. It had high repetition weightlifting with some cardio to keep your heart rate up for the whole workout. I had all the equipment I needed but one of the exercises was bench step-ups and I opted to use the second step of the basement staircase instead of the bench. It also gave you the option of doing pull ups or pull downs with bands. I have bands so I used those but because my basement has no doors I actually hung it from the ceiling. It worked perfectly haha!

 

It’s seriously so embarrassing posting pictures of my basement.

The workout ran about 35 minutes. That was it! And I was so focused on getting the exercises right that it blew by. I didn’t even realize that I had worked up a sweat but I did!

The program has a workout calendar that tells you when to do what workout. Since I am now doing the whole 60 day program, I am just going to go ahead and pick up on Day 2 and then do Chisel Balance on the day that is supposed to be Chisel Endurance.

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And here is what I ate today!

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I originally planned to do two weeks low carb and two weeks moderate carb. I am still doing this for the first half but now that the plan is a 60 day plan I willย just do the same thing in the second half. So just two rounds of 2 weeks low carb/2 weeks moderate carb.

 

 

 

 

12 Days of Fitness Day 7 & 8- Devise a Fail Proof Plan

Good morning!

Wow! Here we are already on Day 7! Have you been having fun? I hope so. ๐Ÿ™‚

Let’s take two days to devise our plan to make our dreams come true! Well, one dream anyway haha. The one you picked yesterday

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Day 7 &8 – Devise A Fail Proof Plan!ย 

Obviously, you can make a plan any way you like, but if you are having trouble getting things going try using these steps.

Step 1) State your goal.ย 

I will use my goal as an example since I was going to tell it to you all anyway.

My goal is to lose 15 pounds by December 31, 2016.

Step 2) Ask yourself if your goal is attainable.

Is 15 pounds in 11 weeks attainable and realistic? Yep!

Step 3) What will it take to accomplish this goal?

In the case of my goal, I will need to consistently eat clean and stay within my calorie range for my height and weight. I will need to include 5 workouts in my week and make sure I am staying as active as I possibly can with the rest of my day.

Step 4) What needs to change in your life for you to make these things happen?

This is the most important step! Be COMPLETELY honest about what it will take to make these changes. We have to take this step very seriously so that we can move from hoping for our dream to happen to MAKING our dream happen.

Ask yourself what has been keeping you from living your dream up until now? For me, I know I do not have an issue with eating clean or working out. It’s the motivation I need to take my game up to the level I need it to be. I know that I need to constantly find new motivation so that I do not plateau. Also, with a new baby, I no longer have complete control over my day. I have to make sure that I make clean eating and exercise a priority so that it is sure to get done.

Step 4) Plan The Changes

The next step is to figure out how you will make these changes. Here is what I have come up with for my goal…

 

For motivation, I have become a Beachbody health coach! I am so excited to be helping others with their fitness journey as their coach! As a coach, I will be doing challenge groups every single month which will definitely keep things interesting and the cool thing is, when someone gets Shakeology or one of the fitness programs I get to be their coach and help them all the way to success and beyond! This is my calling, and I’m so pumped I can’t stand it.

Also, I depend on accountability from Mary, Christine, Ritu, Heather, and Susanne who share their journey on this blog almost everyday. We have also made a a closed group on Facebook that I love being a part of. If you are on Facebook and would like to join us, just let me know and I will add you! If not, no big deal, there is still lots going on here at TKP. ๐Ÿ™‚

Step 5) Devise Your Fail Proof Plan!

Now, that you know your end point, you know what you have to do to get there, it is time to devise your fail proof plan! You may think you can just do this with no plan but I assure you the plan is a MUST! Even if you are totally motivated and ready to crush your fitness goals every single day……life is definitely NOT ready for you to crush anything. It will no doubt throw you unexpected curve balls all the time making staying consistent impossible. Staying consistent is CRUCIAL, so devise a plan!

Plan your goals to fit into your day NO MATTER WHAT. Make your plan detailed enough to where you do not need to think about what you need to do, but make it simple enough to where it is not overwhelming. On Monday, we discovered the things that we can do easily and the things that need to be included into a plan. Use your findings from that day to help you.

I know that motivation is my biggest obstacle. What is yours? Time? Energy? Lack of education? Figure out your obstacle so that you can break it down and move forward!

Here is my plan. Since I know lack of motivation is my biggest obstacle, I have made sure that I include things to keep me motivated throughout my day.

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Goal- To Lose 15 pounds by December 31, 2016

Monday-Saturday: Eat clean staying below 1600 calories daily, Beachbody workout as soon as Anna goes to sleep after morning feeding (I can no longer use a time as my cue, babies do not keep time haha). Walk around the block with my kids in the afternoon or short workout if raining. ๐Ÿ™‚

-To stay motivated, I will make sure to do my blog post and Beachbody Power Hour Monday-Friday right after my workout. I will lead MONTHLY challenges on this blog and social media. I will be an active part of the TKP Fit Community on Facebook daily.ย 

Sunday: Rest day, meal prep

Clean cheat meal ONCE per week ๐Ÿ™‚

Good luck everyone! I can’t wait to see your goals and plans to get there! Please share below. If you need help coming up with your goal or plan just say so and we will all help! If you would like more in depth, one on one support on a fitness and meal plan, give me a shout at ateal@outlook.com. I’m a coach now after all and would love to be yours!

Do NOT get overwhelmed! We are in this together. This will be fun and is our chance to make our dreams come true. ๐Ÿ™‚

Make sure to tune in Sunday for the next step. Day 8 of our 12 Days of Fitness!