6 Week Internship

angie_amandaI love to share what I do with other people who are interested in getting in shape, both physically and financially, paying it forward, helping others and having fun! So I’ve decided to team up with my friend and fellow coach Amanda to run a 6 week coaching internship. It’s so exciting!

Who:

Angie (that’s me!) and Amanda (my friend who I met through social media and turns out we live very close to each other). We’ve both been coaches for about a year and are extremely passionate about what we do.

What: 

Six weeks of daily emails, including: tips/videos/lessons from both of us. Plus a private Facebook group to report to, ask questions, share information, etc…

Where: 

Wherever you are! In your house, on vacation, at the ball game. If you can check your email, you can participate in this internship.

When:

Starting Monday, July 8 and it will run for 6 weeks.

Why:

Because we are having the time of our lives and are passionate about helping others through health and fitness and we love to show others how to build their own successful businesses. We are building teams of like-minded, goal-oriented, fitness-loving friends!

If you’ve ever wondered about what I do as a Beachbody coach, or thought about doing it yourself but aren’t sure how you’d make it work? Amanda and I are ready to show you and teach your through our daily tips and videos and we’ll be working with you very closely through it all.  And wait until you see how much FUN we’re having!  Two coaches are even better than one! You’ll learn all about coaching and how to make this business work for you. Whether you’re a stay at mom, employed full or part-time, you CAN do this and we’ll show you how! If you’re looking for more details, please fill out the form below. If you’ve been thinking about it, why wait? Fitness is a growing field and now is a great time to get started!

**Disclaimer – you do NOT need to be a fitness professional to coach!

Requirements:

  • Love people, helping others, and you must love a good calorie burn!
  • Ability to recognize a good deal when you see one! $39.95 one-time joining fee – that can be WAIVED if you get started with a challenge pack (a new fitness program PLUS Shakeology, to get you started on BIG results to share with your friends & family) PLUS a 25% coach discount on all products and programs! $15.95/month after that gets you 3 websites, maintained and operated for you. No web-designing experience necessary.
  • Love to have FUN! Helping others and sharing in their success will put a permanent smile on your face! Guaranteed!
  • Be your own boss!
  • Work when, where and how you want!
  • Desire to earn up to $500/month to start, with the potential to double or even triple that within a year, and keep growing your income from there.

I can’t wait to invite you to the team and work with you! 🙂

Thanks for LETTING Me Work Mom!

I just wanted to share something that made me happy this morning. I work at the Farmer’s Market every other Saturday for the farm where we are CSA (community supported agriculture) share-members. I’ve learned a great deal about the various vegetables that they grow. I’ve learned that there is so much more of a variety of vegetables that we are not exposed to in our limited grocery store produce section. I’ve learned that there are people who pick up produce the morning of the farmer’s market, from the same place that grocery stores get their mass-produced produce (haha!) and then sell it at the farmer’s market to people like me (the old me) that assume they grew it on a farm somewhere nearby. So really, they are just selling you the very same grocery store fruits and veggies, but up-charging you since you assume it was locally grown and therefore worth a premium. ARGH! So if you go to a farmer’s market this summer and approach a “farmer’s” stand, be sure to ask WHERE their farm is! If they have one…GREAT! If not…keep on walking a support your local farmers. 🙂

Ok, back to what I’ve learned…

I’ve learned that getting up at 5:30 is HARD! I could never be an actual farmer, but I’m happy to be a farmer’s helper every so often. But today I learned something even better. My son voluntarily woke up at 5:30 with me this morning because he wanted to go and work with me at the farmer’s market. He was much more awake than I was at that time in the morning, and ready to get to work. He helped set up, and was eager to assist in any way he could. Once we were set up, he tried his hand at the “good morning” meet-and-greet. He learned that timing, and volume are key! He got it right a couple of times. It was sweet to watch him trying to figure it all out.

farm

It was a relatively slow day, so we got to walk around a bit and check out the other vendors’ wares. We bought some homemade soap that my son picked out for its lovely, lemony scent. We watched a lady write his name, and his sister’s name, on a piece of rice and then put it inside an oil-filled vile where it will be preserved – apparently a Turkish, good-luck tradition. We also bought some delicious cinnamon swirl bread and my son got to pet a puny little dog named “Tiger”. We saw lots of people, got out in the community, had some nice conversations, learned about the food we eat, and had a nice morning.

When we got home though, after working for about 3 1/2 hours, I learned the coolest thing of all: I have a pretty awesome son! Before he took off to go play with the neighbors he said, “Thanks Mom!”. I said, “For what?”. To which he replied, “For LETTING me work with you at the farmer’s market today.” We were home before 2 of his siblings were even awake. He learned some pretty cool lessons today, I think! He learned the difference between Moroccan mint and apple mint. He learned what garlic scapes and leek scapes were. He also learned how to set up a big tent, and a folding table, how to keep fresh veggies fresh while they sit on the farm stand, how to meet and greet customers, and how to make his mom really proud and happy! 🙂

Better Late than Never!

I did the meal plan! I swear! But I got caught up in all of the Father’s Day festivities yesterday, and just didn’t find a minute to post about it!

I had a couple of splurges over the weekend, just keepin’ it real! We went out for ice cream, and I used to always say, “No thank you”. But my kids began to hate that about me. They wanted to see me enjoying a dish of ice cream as much as they were. And so I decided, that since we go rather infrequently, it’s o.k. to have a scoop or two here and there. And for me I know that it’s not a slippery slope. I like ice cream, don’t get me wrong, but it’s not a ticket to nutrition disaster for me. Now french fries on the other hand…that’s going to be a problem. Therefore, I tend to avoid that temptation all-together!

Anyway…I digress. The point of my splurge admission, is that I’m looking forward to a week of planned meals and staying on track nutritionally. So far, I’m off to a great start! 🙂 And I’m going to need it, because I also just started the second phase of Insanity. Today was the first workout of that madness, and OMG! Have you ever had to crawl to your water bottle?!

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Click here to print and link to recipes.

Analysis Paralysis

Back+To+Basics

When you make something more difficult than it has to be, it can become so overwhelming that it seems impossible to actually do. Take health/nutrition/the quest for the body you have always wanted. You could read a thousand different articles, theories, magazines, blogs, tips, suggestions, etc…You’ll read about counting your macros, eating certain foods, wearing special shoes, doing your workouts at specific times of day, walking vs. running vs. HIIT workouts vs. crossfit, cardio vs. strength-training, and on and on…But when you boil it all down, all that you really need to do is 2 things: eat well and exercise. That’s it.

I have had challenge participants in the past who have become overwhelmed during the process, because they start over-thinking it. How much protein should I eat? How many days should I lift weights vs. cardio? What shoes should I wear? What if I miss a day? What muscle groups should I focus on/how many days per week? How many reps should I do? I’m not saying that these aren’t important questions to ask. But they’ll spend all of this time scrolling through pages and pages of different tips and pictures and workouts and diet suggestions and recipes. Before you know it, they have spent SO much time thinking about working out, that they never had the time to actually do it! And even though they have read about clean eating, and healthy foods and pinned a bunch of recipes that they wanted to try, they have to grab something quick to eat because they ran out of time.

 
I think there are a couple of things going on here. I think there is an element of avoidance. Since they’re spending time reading about health and fitness, somehow it seems productive. But they’re not actually DOING anything productive. We live in a world where information is everywhere, at our fingertips, on t.v., your computers and tablets, anything you ever wanted to know about anything is right there. And you could never read it all! You’ll find 10 different theories about healthy eating in less than 10 minutes on the internet. You’ll find dozens of workout theories in the same amount of time. So what’s right? What do you do? Well, don’t spend so much time looking, scouring and pinning, that you become paralyzed by all of the information. All you need to know is 2 things. Eat well and move daily!

DIET-AND-EXERCISE
We all have a basic enough knowledge of food to know that some things are good for you, and some just aren’t. I mean the absolute BASICS!

  • Fruit and veggies = GOOD!
  • Chips = BAD!
  • Whole grains = GOOD!
  • Box of mac and cheese = BAD!

When all else fails, avoid the aisles (where all of the processed food lives) and shop the perimeter of the store. You’ll get most of your healthy food there.

 
And as far as exercise goes: lace up a pair of shoes and move: dance, run, jog, walk, jump rope, dvd workout (I can certainly recommend a few!), box, pick things up and put them down, air guitar! Whatever floats your boat, do for 30-60 minutes every day! Go ahead and get a little sweaty! It can’t hurt! 🙂

 
Once you have that totally mastered, and I mean MASTERED it – Like it’s an everyday daily non-negotiable habit, THEN you can pay a little more attention to details. Go ahead and read about protein and the many benefits of strength training, and calculating your macro-nutrients, and picking the perfect fitness shoe, etc…but wasting time on the minutia, especially at the beginning of your fitness journey, just takes your attention away from the basics. Find healthy foods you like to eat, and find a workout or 2 that you enjoy doing. Get yourself an accountability partner, fitness coach (ME!) or join an accountability group (check out the 30 Day Challenge tab at the top of this page), and get working on making a lifestyle change that involves just the 2 basics. It takes 21 days to form a habit (good or bad). Do these 2 basics for 21 days, and you’re set!

 
In short, don’t make it harder than it has to be. Put down the smart phone, step away from the lap-top, stop pinning and start DOING!

Focus T25 is COMING SOON!

T25

You remember Tania from Insanity right?

Well check out her results from T25.

tania_before-after

Focus T25 should be available to order within the next 2-3 weeks! If you want to be notified as soon as it’s available, sign up below!

“I used to love long workouts, until I created the lightning-fast FOCUS T25.”

By Shaun T, creator of INSANITY, INSANITY: THE ASYLUM®, and FOCUS T25

INTRODUCING FOCUS T25™

The only thing that stands between you and the results you want is time. That’s why I experimented for the last year to see if I could create the same kind of results you’d expect from an hour-long program, in under 30 minutes.

The result is FOCUS T25—and the name implies the intent: If you focus your intensity for 25 minutes, and you do it 5 days a week, you WILL get results.

Yes, you are working out for less time. But since you have your shorts on, since you have your sneakers on, and you managed to Push Play, I’m just asking you to give it everything you’ve got, for ONLY 25 minutes. You focus, and you go! 25 minutes. 5 days a week. 100% results.

And there are major university studies out there that prove the value of shorter, more intense workouts. But I’ll save that for later. The only question now is, do you want to be one of the first to see these routines and what kind of results you can get? The answer is yes, because these routines were created at the specific request of Beachbody® CEO Carl Daikeler. The guy’s got no time, and he personally reviewed every detail so he could make T25 HIS personal program.

Don’t miss the biggest breakthrough in health and fitness since INSANITY. Join our email list and I’ll make sure you don’t miss out on the latest news about FOCUS T25.

BE THE FIRST TO KNOW WHEN FOCUS T25 IS HERE

When you provide your name and email address at the top of this page, you’ll be first to know when T25 is available! Demand for this program is expected to be through the roof—so many busy people out there want to exercise and look great, but can’t afford to spend an hour a day doing it. The only way to ensure you get a copy of T25 in the near future is to let us know you’re interested in working out 25 minutes a day to get your best body—right now!

Take a look at a preview and some testimonials from REAL people!

Sign up ABOVE to be  notified as SOON as Focus T25 is available to order!

Meal Plan and a VLOG!

That’s like a video blog, I think.

So today I wanted to share a video that I made to explain how very EASY it is to do a weekly meal plan! Seriously, anyone who knows me well, knows that I am not a terribly well-organized person. I’m a fly by the seat of my pants, scatter-brained, willy-nilly, chicken with the  head cut-off, kinda gal. So I even surprise myself at my ability to stick with this meal-planning gig of mine, which is a testament to how very EASY it is! A real no-brainer that even the most scattered of brains can manage. 🙂 It’s my kind a gig!

So first, the video:

(The lighting isn’t the greatest, but you’ll get the idea.)

And now the plan:

meal_6-9
Click here to print and link to recipes.

Have a SIMPLE week! 🙂

Chicken, Veggie, Berry Workout Salad

chicken_workout_salad

Do you like salads? Are you a multi-tasker? You simply HAVE to try this recipe! It’s so good, AND good for you! In just a few simple steps, you’ll have a beautiful and delicious salad that you can feel GOOD about eating! The ingredients are flexible, use what you like, don’t use what you don’t like, get it!? But the steps are absolutely a MUST! Non-negotiable! The salad won’t turn out right if you don’t do it right!

Ingredients:

  • 2-3 chicken breasts (or more, depending on how many people you’re feeding, and how chicken-y you like your salads)
  • 1 lemon
  • garlic salt
  • ground black pepper
  • olive oil
  • lettuce of your choice
  • veggies of your choice, but might I suggest the following: tomatoes, cucumbers, sweet bell peppers, green onions, avocado, celery…
  • berries of your choice: Strawberries and/or raspberries are deelish!
  • nuts or crunchy bits of your choice: I prefer slivered almonds.
  • reduced fat feta cheese (or not, up to you)

For the dressing:

  • olive oil (extra-virginy, of course)
  • balsamic vinegar (a goon one!)
  • Dijon mustard
  • s&p, or Spike, or Mrs. Dash…whatever you prefer

Equipment

  • meat pounder or rolling-pin
  • gallon-size Ziploc bags
  • gym shoes/clothes
  • wrist watch/clock/timing device

STEPS TO TAKE (a.k.a. Instructions)

  1. Put your chicken breasts into a Ziploc bag. Add freshly squeezed lemon juice (or the bottle kind will do in a pinch), a little drizzle of olive oil (maybe 1-2 teaspoons) a dash of garlic salt and some ground black pepper (to taste). *I don’t often measure when I cook…so that’s the best I can do. pounded_chicken
  2. POUND out your frustrations until your breasts (correction: the CHICKEN breasts) are the same thickness throughout, about 1/2″-3/4″
  3. Place chicken in the refrigerator.
  4. Lace up your gym shoes.
  5. Get dressed in the appropriate workout attire.
  6. CRITICAL STEP! Workout for at least 45 minutes! No less! (More is acceptable, as long as it’s not overnight) Feel free to choose whatever exercise method you like. Might I suggest: a jog/run/walk outside if it’s nice weather, pop in your favorite workout DVD (Insanity, Chalean Extreme, Turbo Fire, Les Mills Pump, P90X…etc…), a yoga class, pump some iron! You get the idea! lacing_up
  7. When your time is up, place chicken breasts on a pre-heated grill and cook for about 5 minutes on each side.
  8. Chop up lettuce and veggies. *Don’t forget to flip those chicken boobs after 5 minutes!
  9. Whisk approximately 1 part olive oil to 2 parts balsamic vinegar + 1/2 part Dijon , minced garlic + seasonings in a small bowl.
  10. Toss the dressing with lettuce.
  11. Top with chopped veggies.
  12. Retrieve chicken from the grill, slice into strips and place desired amount on top of individually portioned salads.
  13. Don’t forget the nuts and berries!
  14. Enjoy!
  15. Shower!

have-a-nice-day

Can’t Live Without It!

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Ever since my friend Carin suggested that I share my meal plan with my challenge groups, it’s become something I do that keeps me sane (at least partially). Last week I accidentally took a vacation from my meal plan and felt LOST without it! What’s for dinner? I DON’T KNOW!!! With the meal plan, it just forces me to think and plan ahead. I love that I can hang it on the frig and then everyone knows what’s for dinner, without even asking me. Even better is that I know what’s for dinner, so there’s no need for that 5:00 scramble through the kitchen searching high and low for some ingredients to throw together and call “dinner”. Oye! I hate that! Usually while you’re doing that, you’re starving and searching for things to munch on while you’re searching for dinner ingredients, and it’s all just a big mess!

So I’m happy to report that I’m back in action this week! I’ve got the meals all planned. I’m grocery shopping today to make sure I have everything I’ll need for the week, and life is good. (Deep breath…)

Here is what’s cookin’ this week. 🙂