It’s the start to a new month and this happens to be my most favorite time of year! Holidays are coming up before we know it , the kids are keeping us busy, life is busy, and it seems to never end right ?
I was mentally so I made sure to recoup. Let me share with you some of my tips for taking care of yourself mentally , because it’s not only about exercise when it comes to health and fitness
1. Journal. A way I like to look at this is calling it a brain dump. It’s one of my favorite things to do . Anytime I feel overwhelmed or mentally cluttered, I wrote everything down from my dreams, visions, thoughts , goals, and it really helps . Anything.
2.Do Something You Enjoy Doing That Relaxes You. Ever since I was a young girl, I’ve always enjoyed getting “ lost “ in a good book and that rarely happens now that I have two kiddos. But I enjoy reading so I make time for it . When I’m feeling exhausted, I make time to just chill out and read or write . If I have a cup of tea or coffee in hand, I’m even better! It helps me relax my mind. This can be anything from shopping for a new shirt to meditating. Whatever it is that you enjoy doing that relaxed you.
3. Don’t Do Anything. This one means everything to me because I am horrible at this. Sitting down and getting the time to read a book is plenty for me. I’m always finding something that needs to be done. I know you mom’s feel me right ? I’m working on this. I try to remind myself that the things I need to do will always be there no matter what . It’s ok to do nothing because it refreshes you.
4. Go Out And Get Some Fresh Air. This might not be true for everyone , but Annie deep breath of fresh air does so much for Our soul. Take that fresh air to the beach and you have yourself a recipe for relaxation.
5.Reflect. I think some people forget to stop and reflect on a daily basis. This is one of the reasons I enjoy my morning routine. It allows me to reflect on all things including gratitude. My mindset is in such a better place . I struggle with along of things, but I will say that i excel in reflecting and being grateful for where I’m at today. It can be worse and there is always someone out there that has things way worse than you. I’m doing what I can to be the happiest and best version of myself rather than losing myself in life and doing everything for others. Everyone must set aside time to stop and reflect . You’re never going to get off the hamster wheel ( life ) if you don’t .
I hope these nuggets help you as much as they help me. Throughout my 30’s , I’ve been focusing on taking care of my mental health rather than just my physical health . It’s making a huge difference ! We must always make time to grow and learn.
If you’re a NEW coach or a veteran coach looking for a jump-start, my recommendation is to start SMALL to build your confidence, and then work your way up from there! Keep in mind that this is a CONSTANT learning process, so don’t expect to get it perfect on the first try.
Were you able to rock out a pull-up the first time you tried to do one?! Ummmm….no!
I am CONSTANTLY learning and changing things up with each new challenge group that I do!
Don’t ever give up on yourself and the people that need your help!
First of all, what is a challenge group??
A challenge group can be whatever YOU make it out to be.
Basically, you invite people to join you in a private Facebook group (or whatever platform you want to use) where you all work together for a pre-determined length of time and keep each other accountable to accomplish the same goal. If you’ve already participated in a challenge group with your upline sponsor coach that’s GREAT. You have firsthand experience!
If not, you can see if your coach or a teammate/success partner has a challenge group coming up that you can join. Either way, even if you’ve never participated in a challenge group before, don’t let that stop you from taking the first step!! It’s NOT a requirement!
Keep in mind that as coaches we are all familiar with the term “challenge group” . I like to think of fun themes and names monthly…. but your peeps may have no idea what this means. Also, your target audience or ideal client may be intimidated by the word “challenge” so feel free to change things up so you are speaking THEIR language.
Also, if you haven’t done so already I would encourage you to go through the training that is available in your coach online office on challenge groups. You will find this in the Coach Training Academy. Go to NEWS AND TRAINING > COACH TRAINING ACADEMY > BEACHBODY CHALLENGE GROUP TRAINING. You can go through the lessons to get a general idea of what’s recommended and then use that as a baseline/guideline for creating your first challenge group
What are the benefits of running a fitness “challenge” group?
Gives clear, concise, consistent steps about fitness+nutrition+support that we can share with EVERYONE. Groups help to build your network outside your immediate group of family and friends. Creates momentum, confidence, and business profits through equipping others for BETTER fitness success! Creates an organized and systematic way to get focused on helping clients. Also helps with building your team because they typically end up loving the products and their results and want to help others do the same! Gives you a way to collect testimonials since the POWER is in the stories, not the details of workouts, etc. Removes the fear of a new coach as they get acquainted with “coaching” others in a group environment. Creates immediate income for new coaches. You can teach YOUR new coaches how to duplicate your success using the system you developed as a guideline.
What are the Different Types of Challenge Groups?
1. Free 5 or 7-Day Challenge Groups
New coaches who want to practice challenge groups, or veteran coaches who want to change things up or need to kick-start their biz again may want to consider hosting FREE 5 or 7-day challenge groups.
The great thing about free groups is that they can really help to build your network (friends invite their friends, etc.) because seriously…who doesn’t like FREE stuff! Also, when you engage people for at least 5-7 days they typically want to keep the momentum going and then you can invite those people into a longer (paid) challenge group.
The only downside to these free and SHORT challenge groups is that if you’re working with new contacts who don’t know you very well 5-7 days is probably not enough time for them to build trust and a strong relationship with you. However this is something you probably won’t have to worry about until you’ve been a coach for a while.
The possibilities are virtually endless when it comes to these free and short challenges. Make it FUN!!
To help you come up with ideas, simply think of something YOU are struggling with right now.
Clean eating? Sugar? Water? Sleep? Caffeine? Walking the dog?
Chances are if you’re having a hard time with something, someone else is too. Or what about a vegan or plant-based challenge? Or maybe paleo is more your thing? Gluten-free, dairy-free, etc. Like I said, the possibilities are ENDLESS!
For some ideas on short, nutrition related challenges you can do, check out this link: http://www.challengeloop.com/ideas/topic/nutrition
And of course my favorite…PINTEREST!!
2. Shakeology Challenges
Shakeology challenges are similar to free challenge groups, but participants are required to purchase Shakeology packets from you or the Taste Sampler Kit from TeamBeachbody.com. Since the cost of entry is lower than a challenge pack this is a great option as a transition for people who participated in one of your free challenge groups.
If you’re selling individual packets remember you can’t charge less than retail price ($5 per packet seems to be the standard + whatever you want to charge for shipping). You’ll need to setup a Paypal account if you plan on selling individual packets.
Remember, you don’t have to call it a “Shakeology Challenge” you can come up with a cute and clever name or theme to peak interest.
IMPORTANT TIP: Don’t make Shakeology the main attraction of your challenge…it’s the sideshow! Simply make Shakeology a tool you use to give people what they REALLY want.
3. 21 or 30-day Paid Challenge Groups
Before 21-Day Fix came along 30-day groups were more popular, but 21-days seems like the norm for challenge groups now. I think 21-days is a good time frame, because a lot of people have a hard time mentally committing to anything long term. 21-Days is totally doable in the minds of most people and again…you want to set them up for success. Also, 21-days seems to work a little bit better when you’re trying to juggle other things that might be going on with your business during the month (new coach training, etc.).
For a “paid” challenge group, participants must do a Beachbody workout program and/or drink Shakeology daily for 21 or 30-days. Typically the minimum purchase requirement is Shakeology if they already own a Beachbody program. Again, this is NOT a free group! Invite those unable to make a purchase to participate in a FREE challenge group, sign-up for your free weekly newsletter, stay connected for daily tips on your FB page, offer them a free report you wrote, etc.
You always want to have some type of FREE resource to offer those people who just aren’t ready to make an investment in their health so they don’t lose trust in you. Chances are they WILL come around eventually!
For your paid groups it’s VERY important that you set guidelines and stick with them when you are setting things up. These guidelines include: what are the requirements to join, start/end date, and daily expectations from group participants (how often will they need to report in to the group and what do they need to report on?). You need to stand firm on your guidelines!!
Additional Tips for Paid Challenge Groups
Everyone in your challenge group does NOT need to be doing the same Beachbody program. Restricting it to one program limits the number of people who will take interest. One person may be interested in the 21-Day Fix and another may be interested in Insanity MAX 30. You do NOT have to require that they purchase a challenge pack. Some people may already have a workout program and may just need to “complete their pack” by purchasing Shakeology. It’s your call, but I recommend 21 or 30-day challenges start on a Monday and end on a Friday or Saturday morning. It’s a FOCUS and/or kick-start to whatever program or product they’re following. ALWAYS have a deadline date to order what product they need, as well as a start and end date. You do not have to give a prize to the winner of your challenge, but I think a fitness/wellness related book is nice, or a gift card. But it’s your decision! Typically the winner is the person who has the best transformation and participation. The transformation can be defined as percentage of body weight, inches, or body fat lost. Personally, I like to base my “winner” on participation in the group, because those who participate the most also get the best results! Also, in a way they are helping you run the group by keeping it active and engaging. Some people WILL stop participating at some point. Don’t take it personally, just connect via personal message to see if they’re OK. At the end of the challenge period some people may want to continue. Invite them to join your next group and to invite friends/family. Empower participants and find leaders within your groups. Once a relationship has been built, if you think someone would make a great coach, make mention of it in a private message “Have you ever considered becoming a coach and hosting your own challenge group? I think you would be AWESOME!” Don’t be afraid to do small groups with 2-3 people. Having more than 8-10 people in the group can make it hard to manage and ensure everyone is reporting daily and getting the help that they need. You can also team up with another coach/success partner and both work on the same group together to help lighten the load. You have to start somewhere! Each challenge group you run is a valuable learning experience. Have fun and just lift people up! Sometimes that’s what they need more than anything else. Remember, you’re not there to be a personal trainer or nutritionist (unless of course you are) just a support/accountability leader. Either way, my best advice is to KEEP IT SIMPLE. The challenge participants will be watching and wondering if they could do this too!!
BRAINSTORM before you Start:
What date will you and your participants START the group/challenge? What will you call your challenge? “Hot for the Holidays?” “Summer Slimdown”…make it something catchy and appealing! If you need ideas do a search on Google or Pinterest. How will someone qualify to be a part of this group? Does any purchase qualify them, or is no purchase necessary? What date will you END the challenge group? What prize will you offer? A book, a t-shirt, a gift card,…maybe nothing.. you don’t have to give a prize at all! Remember though if you offer a prize the value has to be less than $25 to stay within the Beachbody policies. Who will you message and invite right off the bat? Make a list. From what date to what date will you promote it. Give yourself at least 2 weeks to promote. If you suspect people MIGHT want to purchase something or if you’re going to require that, allow 4 weeks. Two weeks to promote/invite and get commitments/purchases, and 2 weeks for them to receive their product(s). TIP: If you’re a new coach it’s typically recommended that you start with something simple like a 5-7 day “clean eating” group to keep things simple and build confidence. Your upline may have a meal plan and shopping list that you can give your peeps to use. Or, you can use one of the many “quick start” guides that comes with Beachbody programs to re-create your own plan or again, do a search on Pinterest. And think to yourself…”Is this a plan that *I* would want to follow?” Remember, you want to set people up for SUCCESS!!
Once you know what kind of group you’re going to do it’s time to start INVITING!
STEP 1: Initial Invite (If you are reaching out to them first vs. them reaching out to you first)
INVITE with a ONE-to-ONE message or a FACEBOOK post. BEST RESULTS = DO BOTH
This is just ME, but I typically find that personal one-on-one invitations work MUCH better than Facebook posts (not all of your friends are going to see those anyway). But you need to experiment and tweak to find what works best for YOU.
SIDE NOTE: No, everyone in your challenge group does NOT need to be doing the same program, they do not all need to buy a Challenge Pack or Shakeology, or anything. YOU decide how people qualify to get your time and support. When you’re new, it’s helpful to do 1 or 2 short challenge groups (maybe a “5-day Cleaner Eating” or call it a “21-day Kickstart to Get Fit” or whatever you want to call it) without requiring a purchase just to get the BUZZ going that you’ve started a business and these challenge groups are your “quiet opening” , i.e. your practice. In these challenge groups, I just require everyone to eat right and exercise daily…so regardless of what they buy or IF they buy anything, they are reporting in on nutrition and exercise. Make sense?
EXAMPLE Email or Facebook Inbox Message (copy and paste to at least 20-30 friends/family members):
Hey Jill! I’m starting a Fitness Challenge on [DATE] and have space for just a few friends/family…I want to keep it small and just us! It’s going to just be a group of us in the “challenge” to support each other and hold each other accountable. It may not be something you need, or not right now and that’s ok! I started a business helping others on their fitness/health journey WHILE I’m on mine 🙂 I’m not an expert and not a personal trainer so I’m not looking to personal train people or become their nutritionist, but now I have more info and tools and can point you in the right direction or find answers for people. Do you want to join the challenge with us?
EXAMPLE Facebook Posts:
Post with an inspiring picture! Before/After pictures of YOU will get the most traction on Facebook but if you don’t have an “after” picture yet that’s OK! Post a few times per week (choose different times on different days). You can use your pics or an inspiring fitness picture from Pinterest: type fitness in the search box. Tag your fellow coaches, family or friends in the COMMENTS section beneath it (NOT in the post itself) so that you get some likes on there and get some EYES on this post! Tweak the posts below as needed and talk how YOU would talk! You can word it as seen here referring to customers making a purchase, OR if you’re doing one or your first couple of these for FREE, just say so! Just curious…if I hosted a free 7-day healthy habits group here on Facebook and gave you a sample meal plan and workout schedule you could do at home would you be interested?
Hey friends!! Anyone want to lose weight/get fitter with me?!?! I’m starting a fitness challenge, like a BIGGEST LOSTER type of challenge on [DATE] for anyone who invests in something to KICK START SOME SERIOUS RESULTS and FAST! For ___days straight, we’ll be working out, eating clean, and keeping each other ON TRACK for ___ days!! Let’s get our bodies BEACH-READY! Want more details?? Then click LIKE or comment below and I’ll message you!
IMPORTANT: In the “invite” message or post, do not VOMIT info all over them about your challenge and do not post the link for them to order yet. Get interest FIRST then see STEP 2!
STEP 2: ENGAGE WITH A QUESTION (if they reach out to you first or clicked LIKE on a post…start HERE).
Hey Jill, thanks for your interest in my Challenge! I have a few spots left for this one! I will send the details of the “challenge”, but I don’t want you to feel like you HAVE to invest in ANYTHING in order for me to help you.. I’ll help you regardless! So first I have to ask…what are your fitness and/or weight loss goals? I want to make sure I’m giving you good advice even if you don’t end up wanting to be in the challenge group!
TIP: Get to know more about what THEY want. If they decide NOT to purchase something, at least now you know their goals and can suggest OTHER options and keep communications going and building the relationship. Make this about helping them NO MATTER WHAT
STEP 3: SPECIFIC DETAILS, COMMITMENTS, & EXPECTATIONS
Wow Jill! It sounds like you are completely serious about (REPEAT THEIR WHY FROM STEP 2 AGAIN). I think this challenge group will help you get the absolute BEST results (if you think they DON’T need a new program, or better nutrition, or more accountability, then suggest what you think WILL help them!!).
Typically, based on what they said you should suggest:
1. A couple different programs and why you think they would help them the most, given their situation/wants/needs; maybe a program to hybrid with one they already have! 2. Shakeology to help with 1-2 meals a day AT LEAST until they’re on track OR 21-Day Fix. 3. A challenge pack if they want BOTH Shakeology and a program, to save BIG on both. 4. Suggest some other non-Beachbody option (maybe it’s a walking DVD from Walmart, maybe it’s an app! Whatever!) But make sure they know, you feel they’ll get their best results the fastest with one of 1-3…which would ALSO qualify them for the challenge group. BUT…ASSURE THEM you will still be there to coach them through meeting their goals when they need help!
You don’t need to buy anything from me in order for me to HELP you…this challenge group/30-day contest is just something I specifically set up to reward my customers with more intimate coaching for better/faster results.
Also, BE SURE to mention: If you already have a coach, do a challenge with THEM, or you can switch to me if you feel they aren’t a good fit. But I don’t want to take you away from another coach if you’re already working with them.
He/She will likely come back with: What’s a Challenge Pack??
It’s 3 things most people need for MAX RESULTS: Fitness + Nutrition + Support.
1) Now we have something called ALL ACCESS On DEMAND where they get the true bag for their buck. Be sure to share with them a few programs you think they will enjoy and share with them that everything is on all access .Your choice of a new fitness program (like T25, P90X3, Insanity MAX, 21-Day Fix, etc); 2) Shakeology on Home Direct. You can cancel later or delay future shipments if you want…no questions asked.
The “challenge pack” price depends on what program you choose.. but they are HUGE savings.
Thanks for your interest! I need this too and am PUMPED to start!!! What do YOU think will help you best?? Do you feel you need a fitness/nutrition KICK or just a little guidance once in awhile? If you’re still thinking, let me know ASAP and I’ll hold your spot for a day or two! 🙂
STEP 4: FOLLOW UP AND GIVE YOUR BEST ADVICE
Personally follow up and let them know you’re just checking back in to see if they want one of the spots you have left. Don’t leave the message without asking a question that is more on a social/personal note. Something like, How was your summer vacation btw?!?
STEP 5: CONNECT THEM TO SOMETHING TO HELP
If they respond back with a “no thanks” be VERY understanding and give them some other NON challenge pack options that you truly think would help like:
1. An accountability group you started on Facebook. All accountability groups should have a start date and end date and a max number who can join. You can’t make yourself available to EVERYONE, ALL THE TIME, EVERY SINGLE DAY, UNTIL THE END OF TIME, FOR FREE if you to run a successful business. 😀 2. Your weekly tips via email. 3. Your tips and motivation on your profile page or your business LIKE page. 4. Keep in touch and help them get what THEY want regardless of a sale. 5. If they already claim to have everything and they seem like a good fit for coaching, then ask if they’ve ever considered becoming a coach!!!
I hope you found this info useful. Challenge groups are the bread and butter of this business. There is nothing better than inspiring others through your own journey. Please email me at Jaclyn@TheFitHairdresser if you have ANY questions!
“Difficult roads lead to beautiful destinations” Can this be any more true ? Difficult Roads always lead to beautiful destinations. Here we are … on this beautiful yet difficult journey . I was having a deep convo with a client and we were talking about life as a special needs Mom. I’m gonna be flat out honest. I don’t see myself as a special needs Mom. I see myself as an extra needs parent. I’m still getting used to saying it out loud . I don’t even know . I’m on this journey at this very second and I believe I’m doing everything I possibly could. A difficult road I’ve been on is accepting a diagnosis for my son. Does this mean he will be in special ed ? Can I mainstream him? Will kids make fun of him? When will I be able to understand him clearly? Will be always have this diagnosis? How do you know? You barely know my son. Nothing is wrong with my son he is perfect. I truly believe my sons
Delays have everything to do with his lack of oxygen after birth and all the blue spells. When I first found out about him qualifying for a development delay diagnosis , I was in shock ….Because I don’t see it like that. We could’ve said “ No we decline to accept “ but then I would be that parent who is in denial. We ultimately have decided to do what’s BEST for him. I’ve come to find how so many parents don’t even know about all of the amazing resources and help there is out there . Get help for your babies EARLY if you ever suspect something . I was that exhausted and overwhelmed parent . I suffered from Some depression . Our first years were tough, but these moments are amazing . Some
Parents out there are PRAYING to even have a baby. I was that parent who “thought” she was making changes in her health by eating “ fat free” and “ sugar free “ trying to cope with her emotions. I was that angry parent deep down inside for many reasons. I lost
Myself . That difficult road has turned into an incredible journey . I’m so proud of our progress. I’m so proud of my
Son. He is perfect. He is so smart and he has taught me truly what I need to do to be a better parent . The acceptance of all of this is opening up these doors for us. I’m seeing a whole new world and meeting so many amazing special parents. Being a coach is my platform to share me and be vulnerable. It’s my platform to connect and help other like minded people. I’ve met so many amazing special parents like me on social media who have become some amazing support . I am working on something though. I am super defensive. I am defensive when it comes to people asking me “ what’s wrong with my
Kid” and then offering advice. That I need to work on . Someone told me yesterday ( social worker ) that my son has a “ permanent disability “ if he has a diagnosis , and I immediately said “ how do you know that? He will outgrow all of this “ I shouldn’t have responded the way I did. This is all new to me . But I can definitely give off a really bad vibe if we don’t connect and I know she felt that . As a special parent , we should never feel ashamed to share our journey . People will always have an opinion no matter what . But I would never change our Journey . Things will play out the way it’s all meant to be . #blessed
Fall means pumpkin everything. I am not the biggest fan of pumpkin spice latte’s but I do enjoy one or two from time to time. But this my friends, was delicious!! I let my kids try it and my son did not want to let it go.
Starting the day with a workout and the right nutrition can make a world of difference with your choices for the rest of the day. For my fellow Shakeology lovers, this pumpkin pie spice recipe is delicious !!
Pumpkin purée counts as a purple fixate container ( fruit serving ) for those of you using the fixate containers.
Here is what I used
1 cup of almond milk 1/2 a purple of pumpkin purée Handful of ice Tsp of pumpkin spice Tsp of cinnamon 1/2 tsp of nutmeg Vanilla shakeology
Give it a try and let me know what you think! You can try it here.
For the next 4 weeks, I am going to help you develop your own routine now that the kids are back to school, the fall season starts ( this weather is confused I know!) and sports kick off!! In my Wellness Workshop group, I am going to walk you through: Setting realistic GOALS for your weight loss Match you up with a fitness program to help you get results and shred those lbs. Give you the tools to effectively create simple, family friendly meal plans Give you the tools to help you with emotional eating, late night snacking, traveling, and more. Teach you HOW to have a healthier and positive mindset, daily accountability, support and motivation! This is NOT A CRASH DIET and only a LIFESTYLE change. If you are ready to make a change now is the time! HOW do you get started? 1. Complete the application here:
https://tinyurl.com/y8grfomv or email me at Jaclyn@TheFitHairdresser.com 2. You cannot already be working with another coach. 3. You must be willing to commit to both a Beachbody Fitness Program and Shakeology for the duration of the group. 4. You must be 100% committed to sticking with the program from beginning to end and trust the process ! Now is the TIME! Don’t wait any longer! Holidays are near. No more hiding behind baggy clothes. Its time to ROCK any outfit you want! YOU IN?! Make sure to fill out the application
One of the biggest struggles I hear from people say is how busy and hectic their schedules are .
I can totally relate. I don’t even know how I get by sometimes. We’re so busy that it makes eating healthy a real challenge. Convenient foods end up taking the place of healthy, nourishing food when we’re on the go, go, go all the time. These poor food choices put us on the hamster wheel of experiencing low energy, weight gain, and potential health problems.
It’s a never ending cycle right ?
What if I told you it didn’t have to be this way?
You don’t have to be a slave to your schedule and resort to quick and convenient fast foods that will only leave you feeling a crash .
It’s possible to eat healthy foods, even with a jam-packed schedule. It just requires a little bit of pre-planning to ensure success. You’ll feel better, have more energy, and your waistline will thank you too! When you start eating better, you will have more energy and you will not feel that usual late afternoon energy slump.
Here are a few tips Ive gathered for you .
There will always be plenty of things going on that will take you away from being home. This time of year our kids are starting school again and its back to the practices and extra curricular activities. Plan to make some time throughout the week to sit and look at your schedule. Make the sacrifice and cut out your favorite tv show or scrolling social media and gather your thoughts. What do you have going on this week ? What do you feel like eating this week ? Will you be eating leftovers for lunch ? What type of snacks will you be having throughout the week ? Take note and literally map out a plan for yourself. It doesn’t have to be perfect, but knowing you have everything on hand leaves you feeling fulfilled and less likely to run to the drive thru .
Don’t wait until the point that you’re starving to make food choices, as this will almost always lead to bad decisions. Instead, plan ahead, so you don’t have to rely on your willpower alone to keep you on track. Pack easy to carry healthy snacks, and keep them in either your purse or your vehicle. Invest in a lunch tote that can store your food for you . This way you always have healthy choices right at your fingertips.
You can also take some time to pre cut your fruit and veggies while you put them away after coming home from the store. This makes eating healthy easy . Since you will be taking some time to sit and plan out your plans for the week and mapping out a schedule for yourself, you will know what you need to buy at the store .I find storing fresh fruit and veggies in clear glass containers to be helpful. I also keep everything in the front of my refrigerator so I ensure I do not let it spoil. Plus, its the first thing my kids see when they open the fridge!! For example, pre cutting celery sticks and storing them makes peanut butter and celery sticks a great fast snack to take on the go or eat at home.
Just because you might be in your car or on vacation, doesn’t mean you should skip out from your health goals. You can still live a healthy lifestyle on road trips by packing healthy foods to eat in the car. You can pack a cooler to keep handy so you have easy access to snacks while on the road. If you’re planning on stopping at rest areas along the way, pack a yummy lunch to eat before you head back to your next errand or trip .Most of us spend several hours in our vehicles every week anyway running errands, stuck in traffic or being taxi mom’s. If we don’t plan ahead, it is easy to fall into the trap of thinking your too busy to take care of yourself. Being the busy mom that I am, I feel like Im always eating in my car . But I do not feel guilty because Im eating healthy fresh food that I wanted to eat. Eating healthy does not need to be boring or stressful.
I recommend starting this process easy and fun. Think of your favorite healthy food and make a list. So that you do not stress yourself out with what to eat, stick to the same thing for the week. Choose a few snacks you can eat. You should always aim to eat 5- 6 times a day . I enjoy my morning snack and my afternoon snack. I feel it keeps my energy up. Focus on eating small meals and be mindful of your portions. I will have to create another post all about portion control,
Here is a list of some foods that are convenient for a busy lifestyle
Baby carrots and cucumber slices with hummus
Sliced or whole apples with nut butter or sun butter
Clementine or mandarin oranges
Sliced or whole pears
Smoothie (if you plan to drink it within 30 mins or so)
Nuts and raisins (you can make your own trail mix)
Pumpkin seeds (pepitas) and/or sunflower seeds
Whole Food Snack Bars (such as Rx bars , )
Sandwiches or wraps
String cheese or cheese cubes
High quality beef jerky
Cut-up rotisserie chicken (keep cool with an ice pack)
Hard boiled eggs
At the end of each day, I want you to give yourself a gut check . Just because you have had a busy day doesn’t mean we have to resort to fast food or processed foods for dinner. Sometimes its as easy as having one of t With a little extra though , you can make sure your family has healthy meals ready to go when you walk in the door. I love using my crockpot when I know I will be out all day long .
When you’re on the go, eating healthy doesn’t have to be such a struggle. Use the ideas I’ve mentioned here to sort through the junk and find only the most nutritious foods.
I’m having an amazing time with my family on our little family getaway. One of the biggest things I love about my job is that I can work from anywhere and everyone on my own time. We are just finishing up a good month of focusing on our nutrition , checking in with each other, and focusing on following our workouts. Its been such a good month and all of the ladies have done so good. The results are starting to come in and I will focus on sharing then here on my website.
With this new program I just completed , I feel amazing . I have a lot more energy, and my nutrition has been on point because the program comes with a nutrition plan each week. I loved how even if I do not approve of something in it, its flexible and easy for me to swap out certain food groups. I’ve enjoyed the workouts and definitely experienced a huge shift. I am planning on completing a new round again too!
Even though I’m away from home, I’m still finding time to sit down and check in with other woman who are on this journey with me.
I have to give a special shout out to Crystal Wilson. Crystal was assigned to me as her coach months ago and I immediately reached out. Because I actively work my business, I get free customers, pretty cool right ? Well anyway, Crystal mentioned to me that she had tried everything and was sick and tired of how she felt. She wanted a change and she wanted something she can stick with! 6 months later, she is actively using the same workouts I do, drinking her superfoods, planning and preparing her meals, and sharing her journey to inspire others! She openly shares with me her highs and lows too. What I love about us sharing our journey is how much it holds us accountable! The support and motivation we provide each other is priceless.
Crystal is down 40 lbs today and 28 inches!! Way to go girl! I’m so stinkin’ proud and happy for you because you deserve it!!! Can’t wait for our next round together on the 14th ! It doesn’t matter your age , schedule , or circumstances! This beautiful woman right here works full time , she works on call at times in the middle of night , and she serves others both as a coach on our team AND as a mental health social worker . So happy for you!
Here is what she has to say :
“So today is a huge milestone for me. I have been on my healthy and fitness journey for 6 months now and today I am officially down 40 lbs and 28 inches! I am beyond excited! I have worked hard and have literally worked my butt off.
I want everyone to know, no matter your age, size, weight, fitness level YOU CAN DO THIS!
What do I use to increase my energy and burn fat? HEALTHY EATING AND EXERCISE. To me there is no substitute for hard work. I encourage and challenge EVERYONE to start today. If you are wanting to lose weight, increase energy, improve your health comment below and let me help. It won’t be easy, but it will be WORTH IT!”
Guys! I can’t even express to you how excited I am about Beachbody’s newest relaunch ! I am totally itching for a kick in the butt and Im ready to make the shift. I do so well with structure and when I have something to follow . Are you itching for a new and AMAZING workout program that not only helps you get fit and lose weight but ALSO shifts your mindset in a more positive awesome way?? Well you definitely do not want to miss out on Chris’s workout! He is so motivational and inspiring!
Click Below To Check Out Chris Downings Latest Fitness Program!!!
Summer is here and it’s a busy time for everyone! A couple of weeks ago , my health and fitness coach was selected to be in the official test group of this program by trainer, Chris Downing. It has been such an incredible experience watching her journey of transforming her body in just three weeks! I have absolutely no doubt that I want to do this program and see the results on myself. Both my husband and I are going all in and following it to the T. Im going all in for the month of July and you should join us ! The workout program launches July 12th. It’s a 6 week rev-up program designed to help you attain amazing results by intensifying the workouts and shredding the meal plan.
What Does it Mean to be in a Test Group? A test group is a selected group of coaches who’ve been asked to review the program in a private group and provide feedback throughout their journey. Each coach participates in the program’s nutrition plan and fitness plan. It allows the creators and production team to make any tweaks to the program or to the nutritional plan before it is released to the public. They provide the company with testimonials and transformations to be used for endorsement.
What are Workouts Like?
Beachbody describes Shift Shop as a “3-week rapid rebuild.” (Check out the results below, can you believe most of them are from just 3 weeks?!) What Chris has created is a mix of cardio and strength training, with each week ramping up in length and intensity.
Week 1: Shorter 25-minute workouts 6-days a week to help you focus and get committed to the program.
Week 2: As your body begins to get use to the workouts, 10 minutes are added to each workout—35 minutes each!
Week 3: Just like the previous week, the length and intensity ramps up. Be ready for 45 minutes of high intensity fitness! It’ll be challenging, but week 1 and 2 will have prepared you for it!
Sundays are a rest day, but include an optional stretching program to help you recover.
What is the Shift Shop Meal Plan?
Have you ever used the Portion Fix containers by Beachbody, like the ones used in 21 Day Fix? Shift Shop uses these same color-coded measurement containers, but adds it’s own little twist. Each week, as your workouts change, your meal plan will also change.
Week 1 will feel similar to the meal plan you may have followed in other programs using Portion Fix containers, but with a more specific list of foods.
Week 2 will ask you to cut down on starchy carbs, revving up protein and veggies.
Week 3 takes it a step further and completely cuts out your yellow container (carbs), while increasing healthy fat and proteins with unlimited vegetables.
Who is this program for?
ANYONE! That’s the joy of this program. If you’re just getting back into fitness after falling off the bandwagon, this is a great program to get to back into the swing of things. If you’re just starting your fitness journey and need to lose weight, you’ll see tremendous results! And if you’ve already been working out regularly, you’ll take your fitness to the next level!
This program isn’t geared specifically toward people looking to lose weight or looking to gain muscle. It involves BOTH cardio and strength to help you lose weight and feel stronger!
Is Shift Shop a hard workout?
The program is challenging, but it’s something that anyone can do! Each week amps the a little helping you gain the stamina and strength to keep up. Plus, for each workout there’s a modification. So if you’re struggling keeping up, switch over to the modification and you’ll be able to keep on going!
What equipment will I need for Shift Shop?
The Shift Shop markers A set of weights (the size is up to you and your strength) A good mat to add bit of cushion for certain workouts If you’re using Beachbody On Demand, the markers will be available to purchase separately through Team Beachbody. If you purchase a Challenge Pack they’ll be included in your order!
Are You Ready to Make the SHIFT with me ?
It’s time to get started on that new routine you’ve been yearning for! Let’s face it , no matter how healthy we think we eat, how much we think we exercise, there is ALWAYS room for improvement. Every time I challenge myself to keep track of my food, to amp up my workouts, I notice big jumps in my energy level and how I feel overall each day ! Im definitely looking forward to making the SHIFT.
I know it’s easy to get off track. I know you’re scared of commitment . It starts with a slice of pizza here and there , an ice cream here and there , a cookie now and then , a few drinks with friends and before you know it you feel tired and crave all the bad! All the working out in the world isn’t going to take away the bloated and sluggish feeling you get when you over eat. This virtual bootcamp will focus on grilling tips , eating on vacations, going out to restaurants , summer temptations with BALANCE and not feeling deprived!! That sounds good right ? Don’t be afraid to commit. Be afraid to miss out because time passes whether you’re on board or not.
We are going to jump start our weight loss by clearing out the junk and working on those bad habits by replacing them with new ones. I want you to maintain what I teach you and for you to make progress .
If you want to try Shift Shop for the first time right along side me and a bunch of other amazing people, fill out the form below and you’re in! I will be in contact with you within 24 hours.
These last couple of months have been such a huge stepping stone for my little man and such a huge emotional and spiritual breakthrough for myself. The biggest issue I have is how hard I am on myself as a mother and that is something that I am working on . I find owning my truth to really help me cope.
I still remember the day I went in for my child’s psychological exam results and hearing the woman tell me that my child scored low enough to be able to diagnose him with mild intellectual delay. In my defense , I let her know that she barely knew my child and simply sat in a room with him for one hour. He was having an off day. She suggested I be OK with the diagnosis on paper in order to get my child qualified for additional services through our local regional center. I found out that this would allow my son to qualify for services for as long as he needs them. I walked out of that office really confused and upset because I don’t believe my child is intellectually delayed. I cried a lot and I was so confused. Yet I questioned myself because I also do not want to sound like a mom who is over reactive and in denial. Its hard to explain this to someone who has never been through it. Everyone has an opinion and all that matters is what we as parents choose to do for our child.
After giving it a few days and talking it over with my husband, we agreed to move forward with the intent of being able to get him qualified for all the services he needs. Will this affect his future? Will this be a for sure diagnosis ? Will my son be able to be mainstreamed and be in a regular school setting ? Everything was piling up in my head and to this day it still does. After asking all of the many questions we had, we decided to do whats best for our son. My son has a language and speech delay and he is the most amazing and perfect little soul. Because he is delayed in this area, he scored low in his receptive and expressive language as well. I also believe that because he was in the NICU for 5 weeks and lost a lot of oxygen , it delayed him in some areas. He didn’t have the easiest first month of life. He actually struggled to breathe many times before he was able to come home. He is so smart and understands what you tell him. I can stand there with him and have a conversation with him and he eagerly tries to express himself. I’m his momma and I am his everything. When he was a baby, I taught him a few signs and that really helped us a lot in the beginning. My son is not intellectually delayed. In fact, he is extra special and such a smart and loving child.
For the longest time I doubted that there was an issue. Boys just develop later than girls. All kids are different and grow at their own pace. The first two years of my sons life consisted of the many doctors appointments, lack of sleep, paperwork, tests, specialist visits, physical therapy, early intervention, speech therapy, and occupational therapy. I was exhausted. I still am at times . But then something just clicked.
I realized that speech and language delays are super common. I realized I needed to get myself together and stand tall. I also realized that there is a huge amount of other parents going through the same feeling I have. I have to be at my best and feel my best if I want to raise these two beautiful humans God has blessed us with. No matter how much I questioned everything, how in denial I was, how tired I was, how unhappy I felt, and how sluggish I felt, I needed to get it together for my kids. Who cares if I have to cut back on hours at the salon. Who cares if I have to have a lower paycheck so that I can be home and present with my kids. Who cares about everything else in my life. What matters is living in the moment and being here for my kids because today will eventually be the past. The minute I decided to openly talk about this, everyone had a suggestion. Everyone has an opinion. Ultimately it comes down to you as the parent. You know whats best for your child and no one else. Your child is normal and everyone has issues. You just have to work on your issues a lot more than others.
Throughout the early stages of this journey I found my love for health and wellness. I came across a fellow mom’s positive post about how good she was feeling and I felt envious. I felt awful about myself, my body, my marriage, and I was tired of being tired all the time. That was when I drew the line in the sand. I decided to try my first fitness program, the 21 day fix. I fell in love with the results and decided to try to pay it forward. Why not. I never knew this was capable as I have absolutely no background in fitness other than being out of shape and wanting to be healthy. But I believe God brought me this new venture because he knows I need to feel my best and I needed a positive outlet. He knows that I can use this platform to connect with other people who have felt the same.
I started to get my life back. Then my stress and anxiety started to get so much better. I started getting results in all areas of my life. Once it became clear to me that my son was delayed in some areas, I became more aware of the many issues we were experiencing in our household and it all started to make sense. I finally let my guard down and decided to be more open about this. The frustration was picking up and the tantrums can get really bad from the frustration. Once he gets to a certain point of frustration, its impossible to get his attention until I let him calm down. The sensory seeking became something I was now aware of and started to educate myself about. The world of sensory seeking is extremely common with kids who have extra needs. This little guy loves to bite anything and everything. He ruined our brand new blinds with all of his teeth marks. To this day he loves to put everything in his mouth. Its a coping mechanism. It all started to make sense and as much as I get frustrated too, I hold myself together and knee down to his level and try to put myself in his shoes. I repeat myself over and over and I ask him to do the same. It’s not his fault and its important that I tell myself that its not my fault either. I am an amazing mom to both my son and daughter. We are doing the best we can. He is making so much progress with the weekly therapy sessions and I know that we see and hear so much progress each and every week. What bothers me is when people tell me he looks normal and he is normal. Ofcourse he is normal. He just have some extra needs . He is no different. In fact, he is extra special.
This is a journey of its own and I try to remember that its important to sneak away and spend alone the time with my daughter too. I think I’m doing a really good job at that. I found out that I really love being a entrepreneur and for the longest time I was so hard on myself about this. Its ok to want to build two businesses and deal with all these issues too. I feel like I have been given this incredible platform to show other people that everything is going to be ok . I am walking proof that you can be an amazing parent, a business builder , and a good wife all at once. You can have it all . I do not believe in balance as much as before . I believe in molding it all together as much as you can though .
Health and wellness are crucial if you want to live a healthy and fulfilling life. Health is wealth. Not monetary items. I love that I am now building this incredible team of other woman who are on their own journey as well. We empower one another, life each other up, and hold each other accountable.
I know that all of this is a gift and I’m so grateful. I have no idea what to do sometimes or how to even express these feelings I have. Im learning to accept what is and only change what I can change. Writing about it and sharing helps. Deflecting my positive energy on to others helps. But I don’t expect most to understand. The journey is priceless and I wouldn’t have it any other way. I’m happy I get to work from home and spend the days with my children while providing an additional income . I’m looking forward to summer time and I plan on really creating some awesome memories with the kids. I’m so full of gratitude and I love my life. My daughter just graduated from kindergarten and she is the sweetest little girl with the biggest heart, smile, and imagination. My son is healthy and thriving. My marriage is special and my love is so supportive and such an amazing dad. I get to wake up feeling fulfilled each day. It doesn’t get any better than this. I am blessed.
Do you ever get bored with chicken recipes in the slow cooker?
It’s the start to a new week and the family and I are ready to make it a great one. Coming back from vacation has us on the go and we still want to stay pretty clean.
I made a new chicken recipe last night. It was a hit with my two little ones and my husband. I threw 3 lbs of chicken into a crock pot and it was so simple and easy guys!! I promised myself I will use this chicken for meals throughout the week 🙂
You can add it to almost any recipe : tacos, over pasta, noodles, brown rice, stir fry… and its versatile. You can modify and switch the recipe up even more too!
Let me know if you try it! Leave a comment below.
Ingredients 3 lbs boneless, skinless chicken breasts 1/4 cup extra virgin olive oil 1-2 tbsp of chopped garlic or 2tbsp of garlic powder 2 tbsp each of chopped thyme, sage, and rosemary- OR any herbs you may like 1 1/2 teaspoons sea salt or Himalayan 1 teaspoon pepper 1/2c low- sodium vegetable or chicken broth
Directions Place chicken in slow cooker. Drizzle with olive oil being sure to coat all sides. Add garlic, sea salt, and pepper. Pour broth around the outsides of the chicken. Cover a nd cook on low for 6-8 hours OR on high for 3-4 hours, or until chicken reaches an internal temperature of 170 degrees.
When the chicken is tender and cooked through, remove it from the slow cooker and slice or shred with a fork. Serve in tacos, wraps, soup, or chili . Enjoy!