My Progress so far, 21 days in with 80 Day Obsession

Y'all can I just say that I'm LOVING this new program. I was already a fan of Autumn, so I should've known. But I was a little worried about timed nutrition, no treats, or cheats for 80 days, and these longer exercises.

I'm here to tell you.....it's TOTALLY WORTH IT!

I've been on the struggle BUS for the last year, as I'm going through MENOPAUSE...and well it hasn't been too nice to me. In fact, I've had many symptoms....mood swings, hot flashes, not sleeping, but the one that has me so upset is the weight gain!!!!

I've worked hard for the last 4 years to stay in shape by eating healthy and exercising regularly, only to be caught off guard by this hormonal MESS! I've been sharing about this on my fitness page, and my family now calls me MENNIE! LOL...you have to laugh, so you don't cry.

So this is week 3 of Phase 1 and can I tell you how excited I was to compare day 0 to day 21. You see the scale hasn't been budging very much. I did peaked last week and I have lost 4.6 lbs and 4.75 inches. I decided to not weigh this week and just check out my photos, I think I'll weight next week at the end of phase 1.

Check them out:

My takeaways so far from 80 Day Obsession:

1. Beware of exercise moves that have an Animal name.
2. Make sure to do the self care on Sunday and other days to take care of yourself.
3. Get plenty of sleep! You will feel and perform better when you do.
4. Meal Prep is a MUST to stay on track with your Timed Nutrition.
5. Keep it simple. I usually repeat my pre/post workouts meal each day.
6. I strongly suggest the performance line. I am currently using energize, hydrate and recover.
7. Make sure you have a support group! It helps with motivation and to stay accountable.
8. SHARE your GOALS with your family and friends so they can support your success.
9. Create a VISION board and have your goals. For example, for me I have a trip to Mexico with my husband so I want to be and feel my best! It will keep me motivated on the days it gets hard!
10. Have fun and ENJOY the process! If you're not having fun what's the point. :-)

I'm excited to be in the test group with Autumn, but I also have my own group of challengers completing the program. If you are interested we are starting another group on February 12. Let me know, I'd love to share my enthusiasm with this new program and help you achieve your GOALS!

Beachbody Coach
DeAnne Watson

Meal Plan using Fix Containers ...Week 1

So my nutrition has definitely been off for the past few weeks. I completed the 3 Day Refresh to kick me off a few weeks ago and while my results were great, I still fell back to not planning and meal prepping. I really feel like this is KEY to stay on track.

And I know it's not about being perfect, it's about showing up, giving it your best and forgetting the rest. Well I haven't been giving my NUTRITION the best lately. I have showed up and I have worked out, but I also have ate like CRAP.

So I'm going to do better this week. I've got my meal plan made out and about to head to the grocery store to plan for the week. I will not be stopped this week because of bad nutrition.

FITNESS is a journey that is a lifestyle, not a destination that you arrive at and then STOP!

I'm also in this exercise dilemma right now and for the past few weeks have mixed up some workouts. This week I'm going to try Hammer and Chisel again and then make a decision about my next commitment! Follow my journey here:   https://www.facebook.com/toneupfitnessandnutrition/?pnref=lhcand also on SNAPCHAT at dwatson05.

Let's make this a great week! I have a big trip coming up at the end of April that I need to get ready for. I know I can do it with the proper meal planning and prepping and of course being in the right MINDSET!!!

Core de Force-What you need to know!

CORE DE FORCE 

 Designed to help you carve a tighter core, this program gives everyone the chance to give MMA-inspired training a shot—and build out-of-this world confidence. 

Core De Force is the first program from our newest Super Trainers Joel Freeman and Jericho McMatthews. From strength training to dance to yoga, they’ve helped thousands get fit with all kinds of workouts. And they’ll be the first to tell you… if you want to transform your entire body and shed the belly fat, nothing beats CORE DE FORCE‘s mixed martial arts-style training.

The best part about the program is that the only equipment you need is YOU!  Core De Force is an MMA inspired program which includes 3 minute “rounds” where you will get boxing, kickboxing and Muay Thai, knee-elbow combinations, bodyweight training and cardio spikes that will help you lose belly fat and shred your body.  If you can focus on hitting it hard for 3 minutes at a time before you know it the workout will be over.  

Core De Force takes the barriers away to getting started in your health and fitness journey because it is EASY, SIMPLE to follow and all you really have to do is show up and PRESS PLAY on the workout of the day!  My goal is to empower you and give you the confidence you need to be successful with this program so that you can make the changes necessary to live a healthy and fit life. 

                            3 Types of Core De Force Workouts

• Boxing, Kickboxing, and Muay Thai combinations.
• Bodyweight training that sculpts and tones.
• Explosive cardio intervals to max your calorie burn.

I am super excited about starting this new program. I have an online fitness group that will be starting on November 14. Let me know if you'd like to join ME. The new year is right around the corner, so it's the perfect time to start.

You can access my event here: https://www.facebook.com/events/1758472904417621/

                                                  Core De Force is for EVERYONE. 

 Whether you are a beginner, intermediate or advanced level in your fitness you can do this workout.  You will enjoy the challenge of taking the intensity higher to improve your cardio strength, speed and endurance.  Each MMA inspired workout has an optional move breakdown to help you get familiar with the combinations.  There is also a “modifier track”  so you can follow a split screen if you would like as well.

Core De Force also focuses on rotational moves which means you will work your core from 360 degrees every time you hit play. That is going to be awesome for all of us who really want to tone that trouble area!

                                                    Meal Plan for Core De Force: 

The nutrition guide was created to be simple, clean foods, that you can easily measure out and combine to give yourself a well balanced nutrition plan that will fuel your body with the energy it needs to crush the next workout on the schedule and get the results that you want.  If you really want to know what this program can do for your body make sure that you are 100% committed to the nutrition plan because what you eat is 80% of the results that you get.

The nutrition plan follows the portion fix, but you will not receive another set of containers unless you want them!  Each food category is measured out and explained in detail to you.  The plan is meant to be SUPER EASY to follow so that you don’t get overwhelmed with to many options.  Plus, in the test group I am hosting I am going to be walking you through the entire nutrition plan as well.

                                                          Check out the workouts!

The workouts are 30-45 minutes in length and you workout 6 days a week with a stretch on the 7th.  The workout program is 30 days in length.

There are 8 workouts in the program

MMA Speed- ∫ Upper body and core focused boxing influenced workout. (27 minutes)

MMA Shred- Muay Thai inspired elbow and kicks for total body shred. (37 minutes)

MMA Power- Uses explosive and defensive style movements in this fast paced cardio conditioning workout (47 minutes)

MMA Plyo- Core De Force is an MMA style home fitness program that will transform your entire body in 30 days.   When you combine boxing, Muay Thai and plyometrics in one workout you get a huge calorie burn and RESULTS. (47 minutes)

Power Sculpt- Total body burner that uses explosive power and interval training to lean and sculpt.  (37 minutes)

Dynamic Strength- Low on impact but high on intensity. (47 minutes)

Active Recovery- Recharge for the week ahead with this rest day that focuses on form and technique to help fight fatigue and sore muscles. (21 minutes)

Core De Force Relief- A quick 5 minutes stretch before bed session. (5 minutes)

Team Beachbody Exclusive MMA Mashup– All the best Core De Force moves in one workout.  (26 minutes)

Core Kinetics- A unique core workout inspired by Mixed Martial Arts movements.

5 minute Core on the Floor- the ultimate core finisher- 5 minute challenging plank movements that gets your abs on fire.

If you want to take your fitness to the next level after your 3o days you can get these 3 additional advanced workouts too:

Agility Strength- combines fast footwork drills with body weight resistance to help improve coordination and blast major calories.  (9 rounds- 37 minutes).

Agility Power- Grab your agility ladder and rip through multifunctional training that ignites every muscle and helps shred fat for serious definition (6 rounds-27 minutes).

MMA Kick Butt- This workout is meant to target your legs and butt with nonstop mix of powerful kicks and calorie burning conditioning spikes (9 rounds- 37 minutes).

Country Heat--Weeks 2 & 3

Well I can't believe it's already time for Week 3! Wow, that went fast. I had a super busy last few weeks, and therefore missed posting my updates on Week 2, so I'm combining them with week 3.


I enjoyed learning some new dances over the past few weeks and I can tell you that my CORE is getting stronger and stronger. I am amazed at how much the dance moves work on your core. I am super excited that I have lost 2 more pounds and 1 1/2 inches. That makes a total of 6 lbs and 4 1/2 inches, I'll take that.

I honestly look forward to getting my workout complete each day because it is so much FUN! And I think I am actually getting a little more coordinated. :-)

This week I am really focusing on meal prep. I have a new challenge group that is kicking off and I want and NEED to get my nutrition dialed in.

Check out my meal prep for the week. I made my lunches and snacks. I have shakeology each day for breakfast, and dinner is something healthy the whole family will eat. I am traveling this week for work, so I hope to make good decisions.

I know meal prep is KEY! I am excited to have the guess work taken out for the next 5 days. I also wanted to share an awesome recipe I made tonight from the Country Heat Meal plan.

It was super delicious! The combination of avocado, lemon, dijon mustard and the tuna, on top of the portabello mushroom was AMAZING!!!

I'm looking forward to week 4 of this FUN program. If you have questions or want more info, please let me know. You can check out my journey at my page here: https://www.facebook.com/toneupfitnessandnutrition/

Thanks for stopping by my blog. Watch soon for the HEALTH BET, you don't want to miss this.

Country Heat Week 1 Review!

Country Heat Week 1 Review

Good morning! Guess what?!?! I'm officially finished with WEEK 1 of Country Heat! Yee Haw!!! and WHEW!!!! It has been a busy week, just coming back from Summit and getting back to work with schools starting in many districts. 

Did you know Country Heat has become the #1 selling Beachbody Challenge Pack? I'm not surprised after trying it! It even beat out 21 Day Fix!!!! 

Ok I have to admit I was excited about the new program but was a little doubtful.... I was skeptical because I was worried how a dance workout would bring great results. I do love Country Music, I'm not much of a dancer, but this is so much FUN! I am not disappointed at all of this program and my doubts were soon turned away when I saw my results from Week 1!!!! Blown away!

So let me tell you a little bit about Country Heat! For the first week the focus is on two workouts: Country Swing and Giddy Up. You do each workout 3 times and both are about 30 minutes in length. There is an option to watch the 15 minute move break down before beginning, and I would high suggest this! It allows you to learn the moves before diving into the workout. 

The songs in Country swing are from singers Keith Urban, Luke Bryan, Frankie Ballard, Billy Currington, and Thomas Rhett. Some of the steps you learn are the Grease Step and the 2 Timing Hop. Check out my video...and remember I am a work in progress! 

Giddy Up is a super fun workout. The Country artists it features is Dierks Bently, Gretchen Wilson, Eric Paslay, Mikel Knight, Big and Rich and Jill Johnson. In this workout you will learn moves like Rocking Horse and Mules Kicks! Seriously, this is SO much FUN!!!

Check out my video: 

I would say overall I can say that these workouts provide great results and make you feel like you are not even working out! You get a great cardio workout and I can say that my core has gotten stronger....so exciting! I see now why the test groups got such GREAT results.

If you have been in one of my groups before you know that I always say 80% of your results when it comes to a fitness program come from your NUTRITION....that's right, what you put in your mouth! You can dance your little heart out for the program but if you aren't meal planning and tracking....the results aren't gonna happen and that's just the truth!

SO take time to meal plan and be prepared. I love taking time on Sunday to plan for my week. It does take some time on Sunday but saves time for the rest of the week. The colored container meal plan really works, and this program uses that too!

So that's my summary of Week 1. If you have read my review and feel this is something you'd like to try, reach out to me. I'd love for you to join me. 

My next test group starts on August 15th------> I've only got 2 MORE SPOTS LEFT!<-----

And here is my most exciting news.... I lost 4 lbs and 2.5 inches in Week 1!! Say What?!?! I know, I am so excited bring on Week 2!

Body Image

Body image seems to be something that many women struggle with. I know for the past 3 years, I've really tried to focus on being healthy and fit and learning to be happy in my own skin.

Beachbody has really helped me with this by providing many programs for me to choose from. My journey first started with T25, then on to others such as P90X3, 21 Day Fix, Insanity Max 30, 21 Day Fix Extreme, Piyo, CIZE, Hammer and Chisel, and 22 Minute Hard Corps. I've completed all of these programs, and some of them more than once. I love that all of them provide you with a meal plan and exercise schedule, pair this with Shakeology, my complete nutrition and I'm good to go!

Well that sounds just perfect, huh? I seem to have fallen back in a slump of the negative body image. The summer has been busy with late night eating, softball weekends, and many get aways. Add this altogether and before you know 10 lbs have crept on me! This has me feeling down on myself. You know they say it's all fun and games til your jeans don't fit and I have gotten myself right in this predicament!!!

You see this photo represents how I really feel right now!!! Miserable with myself for letting this happen. I don't miss a day of exercise or my shakeology, BUT that's only a small percent of what I need, dialing in my nutrition is real KEY....and I know this.....so WHY did I let this happen. It's pretty simple, LIFE....

For the past 21 days I've really been dialing in my nutrition and getting back to the basics. I pulled out my containers and I'm ACTUALLY using them, and keeping track of my food. I already feel so much better! Did I meet my goal of losing my 10l bs? No, but I'm well on my way. I lost 4.7 lbs and 5 inches on round 1, and gained some muscle mass!!!  I'm beginning round 2 tomorrow and hope to have even better results. I'm determined to get back to my HAPPY place and feel good about myself again.

I know I'm always posting about my exercise and healthy eating, but you see even the most focused person falls off track. That's why I stay tuned into my Beachbody groups and my Beachbody team. I need the support, motivation and accountability. I don't like doing it on my own. I am strong enough to admit that, I need the extra help!

22 Minute Hard Corps---Week 4---Let's DO this!!!

I'm excited to be starting Week 4 of 22 Minute Hard Corps tomorrow. I've been struggling a bit with my nutrition so I sat down today and planned out my week, using many of the recipes with this plan.

I have found since doing this for 3 weeks not that I'm hungry all the time! I mean seriously, I feel like I could eat nonstop. The cardio is intense, which I love and probably means I do need to be eating more and EATING the RIGHT kind of foods. That's where I've been slipping.

I'm also using the Beachbody Performance to help with my workouts. I use Energize (which is amazing) each day before my workout and then Beachbody Recover after. It's a chocolate shake packed with 20 grams of protein.

I have also learned that I do better when I have a detailed meal plan....so I'm committing this week to stick to the plan and make sure I track. It's so important. I have been very committed to the workouts and my daily shakeology but not having my nutrition on target is hurting my results, and I know this. So hear's to having a meal plan ready, committing to be 100% for Week 4!!! Check out my plan below:

Let me know if you need help when creating your meal plan!

DeAnne Watson
Diamond Beachbody Coach

22 Minute Hard Corps

                             

                                  What is 22 MINUTE HARD CORPS™? 

Legendary trainer Tony Horton has created a challenging but simple-to-follow workout program inspired by training techniques used by the military. Each workout in 22 MINUTE HARD CORPS is a quick—and intense—calorie-blasting drill designed to get you "boot camp fit" in just 8 weeks. You just show up, keep up and get in shape! 

Major Perks? 

• Each workout is only 22 minutes long, so you’ll always have time to "Get Some and Get Done!"
• In 22 MINUTE HARD CORPS, Tony has taken the no-nonsense simplicity of military PT training and honed it into 8 super efficient workouts that alternate between a functional resistance, cardio, and core focus.
• You can actually receive a major discount (save  over $85!) on #22HardCorps when you purchase it as a challenge pack.  CLICK HERE for details!
• As my customer, you have the opportunity to participate in my BETA Test Group with the launch of this program.  As a member of this group you will have the opportunity to win cash prizes, free-bonus DVD "Battle Buddy Workout!" and 24/7 Support to help you achieve incredible results.  

                                 

                         Check out the Hard Corps FAQs....

Who is it for?
22 Minute Hard Corps is an intermediate-level program without overly complex moves. This would be a good graduate program from P90® or 21 Day Fix® and is for busy individuals who are looking for a quick but effective workout.

Can you get an effective workout in 22 minutes?

Yes, the program uses a military-style cadence to move from sequence to sequence, and the fast pace will help your calorie burn.

What equipment does it require?
The only equipment 22 Minute Hard Corps requires is a set of weights and a pull-up bar (or substitute a resistance band with a door attachment). A jump mat is also recommended, and the Beachbody® PT Sandbag can be substituted for your dumbbells for added intensity.

Is it a cardio or weight training program?
It’s a balanced program, alternating between cardio and resistance days. Each routine is a total-body workout that will challenge multiple muscle groups over the course of 22 minutes. 22 Minute Hard Corps is a comprehensive, boot camp-style fitness program that will help you get in shape if you follow the exercise and nutrition guidelines.

Will I get results if I follow the modifier?
Everyone should go at their own pace. As long as you’re pushing your body daily and eating well, results will happen. You should follow the modifier until you can do the regular moves with good form. If you’re concerned about your form or it breaks down, you can always go back to the modifier.

Should I do more than one round?

You can do as many as you like. Although keep in mind that as you get fitter, you need to push yourself harder. Basically, as long as you like your results, you can keep going.

What is the difference between 22 Minute Hard Corps and P90X®/P90X3®?

P90X and P90X3 are 90-day extreme fitness programs. Both programs provide an extensive variety of fat-burning, muscle-perfecting moves that continually challenge the body and are considered advanced workouts.

22 Minute Hard Corps is a shorter, intermediate-level program that has total-body routines to improve overall fitness. It is inspired by the tried-and-true methods of boot camp fitness programs and uses a military-style cadence to provide an intense workout in only 22 minutes.

I missed a week due to vacation/work travel/sickness. Where do I start from today?
Missing a few days is no big deal. Just jump back in to your program where you left off. After about five or six days off or more, start slow on your first day back to avoid injury, maybe doing a third to a half of your normal workout, and ramp up little by little, taking about a week to get back to where you left off.

How can I use portion-control containers with 22 Minute Hard Corps?
The containers are meant to be used with the Rations for Results Nutrition Field Guide that comes with the base kit. They are easy to use and will help you get the best results by controlling your portion sizes.

What’s the perfect next step?
This depends on your goals. The P90X series (P90X/P90X2®/P90X3) are natural extensions. We recommend that you take a short break before starting another high intensity program.

                        Check out the VIDEO here:

http://beachbodycoach.com/esuite/home/dwatson05?bctid=4753022874001

Please let me know if you have questions or want to join my TEST group starting soon!

Email me at: dwatson05@bellsouth.net

or visit my Beachbody site for more info about this awesome program: 

www.beachbodycoach.com/dwatson05

New Year, New ME-Let's Do This 2016!!!

What are your goals for 2016? I am really planning to step it up a notch with my Health and Fitness. Truth is I love to exercise and I have my shakeology each day but my nutrition has been nothing less than perfect!!!

The last few weeks I've really let my guard down and been on a SEEfood diet! Ugh!!! While I did enjoy eating foods I haven't been for awhile, I feel like CRAP! Yeah eating CRAP will make you feel like CRAP.

The one body part that I want to change is my ABS, and Autumn Calabrese said "Abs are made in the kitchen!" So I'm ready to prove that. I will be starting the 3 Day Refresh tomorrow to jumpstart my nutrition and get me back on track. I am also starting the new program, Hammer & Chisel on Monday.

I've been doing this program consistently for 4 weeks, but not with dialing in my nutrition. So I'm ready to bump it up a notch!!! Who's with me? Are you interested in starting a new program for the New Year? Do you need support, motivation and accountability? If so, message me and I can help. I will tell you that has been KEY for me. Let's make 2016 great and knock out some awesome goals!!!

New Year, New ME....


DeAnne Watson
Diamond Coach

Week 1- Almost complete!! Hammer & Chisel

Wow!! I just have to say that I am LOVING this new program. I really like that each workout is different each day, providing a lot of variety!!

I started the 3 Day Refresh last Sunday to get rid of my Thanksgiving fun! I lost 5.5 lbs and finished up on Tuesday. I am dialing my nutrition in for the next 60 days to stay focused during this H & C program!

My Schedule for Week 1 has been:

Monday--Chisel Balance--Exercises included: Leg squat sit, leg bridge pullover, leg squat deadlift, Up-down, Split squat jump, renegade row leg lift, arm press bridge and balance row pistol squat.

Tuesday--Hammer Plymetrics--Exercises included: Vertical jump, burpee pull-up, leg in & outs, plyo push-up taps, crazy horse, chin-up crunch squat, knee driver, sumo tuck jump, and lunge lunge squat.

Wednesday--ISO Strength Chisel--Exercises include--Sumo squat, push-up, split squat, pull-up, step-up side hold, arm row, sit-up curve, and lateral raise.

https://www.facebook.com/deanne.watson3/videos/10204311870031649/
Thursday--REST day

Friday--ISO Speed Hammer --Exercises include--Push-up, Static Lunge, Chin-ups, Deadlift, Side Lateral Raise, Sumo squat, rear delt cross fly, pistol squat, curl face down, calf raises. and tricep kickback twist.

Saturday--Chisel Endurance--Exercises include--Bench run ups, negatitve pull-ups, Step-up cross over, decline push-up, Hand row leg et., incline press, Plank hold knee taps,
https://www.facebook.com/deanne.watson3/videos/10204319571304176/
Sunday--Total Body Hammer & 10 Min. AB Hammer--Bench press, squat, reverse grip row, incline fly, reverse lunge, wide pull-up, military press, split squat, and post delt fly.

How does the 60-day calendar work?
The Master’s Hammer and Chisel program is a 60-day rotation of hardcore strength training built on the three phases of SSP Training—Stabilization, Strength, and Power. Sagi and Autumn strategically structured these workouts to train in all three phases efficiently, so following the calendar is important. 

10 REASONS Why Women Need to Lift Weights

10 Reasons Why Women Need to Lift Weights (by Whitney Provost)
Many women believe that the only way to lose weight is to do cardiovascular (aerobic exercise). So they jog or take aerobics classes five times a week. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby and jiggly bits. Sound familiar? Aerobic exercise is important for good health, but it’s only half of the equation. Keep reading for the other half.

Information:
1. Burn more fat
Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do an intense weight-training program such as ChaLEAN Extreme®, your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.

2. Change your body shape
You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread.” Just look at the amazing body transformations of the women who’ve completed P90X®. Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your hips and thighs. And no, you won’t bulk up—women don’t have enough muscle-building hormones to gain a lot of mass like men do. If you keep your diet clean and create a calorie deficit, you’ll burn fat.

3. Boost your metabolism
The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.

4. Get stronger and more confident
Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.

5. Build strong bones
It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass, and prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.

6. Fight depression
You’ve probably heard that cardio and low-impact exercises such as yoga help alleviate depression, and weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Many women find that regular strength training, in conjunction with psychological treatment, helps lessen their depression symptoms substantially.

7. Improve sports fitness
You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it’s bicycling with the family, swimming, golfing, or skiing . . . whatever sport you enjoy.

8. Reduce injuries and arthritis
Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.

9. Heart health
More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.

10. Defend against diabetes
In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.

Summary:
For optimal fitness, longevity, and a lean body, weight training is essential so lift those weights. If you avoid pumping iron because you’re afraid of getting “bulky,” then you’re missing out on one of the best fat-burning methods around. When you’re weight training, you shouldn’t rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you’re losing. The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what’s more important, the number on the scale or how you look in your skinny jeans? If you’re still not convinced that you need to lift weights, try Chalean Extreme and then you’ll believe. 

For more info go to: 

http://www.teambeachbody.com/teambeachbodyblog/fitness/10-reasons-women-need-lift-weights

Are YOU Ready for Hammer & Chisel?!?!

1. Get your head in the game.

It’s all about mindset.  Here’s how you can get your attitude where it needs to be to rock the Hammer and Chisel workout program…

Discovery your “why” and write it down.

Why do you want to do this program?  What will be different when you chisel your muscles?  How will you feel?

Have you ever quit a program halfway in?  Ever stopped training for a race or stopped going to the gym?  No problem – you just need to decide that this time is different.  Be aware of any potential roadblocks (including your attitude!) and make a plan to combat them. Make sure to get your “big why” down on paper, in a notes app, or in a computer file.  Somewhere you can refer to it often. 

Get excited.

Starting a new program – especially an intense training like The Master’s Hammer and Chisel  – IS exciting.  It’s like signing up to run a half marathon.  There’s an element of fear, no doubt, but a definite sense of anticipation, knowing that you are going to tackle a big goal head on.

2. Start eating clean NOW.

You’ve heard it before – nutrition is 80% or 85% or 90% of your results (depending on which expert is speaking).  Whatever the exact percentage is, there is no doubt proper nutrition is KEY.  Especially since Hammer and Chisel is #1 an intense program; and #2 will build muscle.

The nutrition plan will have options based on your goal (sculpting plus fat loss, straight muscle building, etc.), but you can be sure it will be based on the portion control container system used in the 21 Day Fix and 21 Day Fix Extreme.  Which means if you have the cute little colorful containers, it’s time to pull them out.

Bonus Tip:  You need protein to build muscle.  You don’t have to eat a big slab of meat at every meal, but you should include protein with all your meals and snacks.  Protein helps with muscle growth and repair and it fills you up.

Shakeology will be part of the program.

If you’re not yet drinking Shakeology, now is a great time to start.  Shakeology helps fight cravings, gives you energy for your workouts (and your life!) and supplies your body with real, whole superfood nutrients, antioxidants, digestive enzymes, probiotics, vitamins and minerals.

3. Prepare your body.

Now is the perfect time to start preparing for The Master’s Hammer and Chisel.  You could be a couch potato between now and the December launch, but wouldn’t it be more fun to attack the program with good habits, and a good base of fitness already in place?

Chose one (or more) of these strategies…

Your fitness game plan:

• Workout 5-6 days per week and make 3 of those full body strength training days
• Do a round or two of the 21 Day Fix.
• Do a round or two of the 21 Day Fix Extreme. 
• Do a round or two of Body Beast. 
• Mix up all of the above programs.  You can do the programs as written or, like me, mix them with other things like running, walking, yoga, dance, etc.

Bonus Tip:  I run online challenge groups every month, so if you want daily support and motivation while you’re in training for The Master’s Hammer and Chisel my next groups starts November 30th!

4. Get a good rest and recovery plan in place.

Crushing your workouts is important, but your body needs rest to work its magic.  Did you know that strength training causes small tears in the muscles?  It’s through the healing process (i.e., rest) that the fibers repair and become stronger.  That’s muscle growth simplified.

Choose some of these activities for your rest and recovery plan and start practicing now:

• yoga
• PiYo
• tai chi or Beachbody’s Tai Cheng
• foam rolling (I like “The Stick” – it’s easier to use)
• stretching
• SLEEP

Sleep is super important and it’s probably most likely to be overlooked by busy people, especially moms.  Make it a goal to get 7-8 hours of sleep.

5.  Set tentative goals and rewards.

You don’t have to have goals set in stone -YET – but it’s fun to think about what you want to accomplish.  Toned arms?  Reduced body fat? Do you want to firm up?  Increase strength?  Rock visible abs?  (Abs are aways on my list but I haven’t seen them yet!)

The Hammer and Chisel program guide will help you set specific goals, but you can at least thinkabout the results YOU want.

Overachiever’s Tip:  Write down those goals on the Vision Board you created in Step #1!

My favorite part of all is setting a reward.  What amazing thing will you treat yourself to when you stick with the program?  Start brainstorming ideas now and make your reward something that will motivate you to continue. Think massage, girls’ weekend, new clothes, a funky pair of boots, etc. My reward will likely involve Bon Jovi concert tickets for their 2016 tour.  Best of all, I’ll be in great shape to rock my concert jeans!

6. Stay updated.

I’ll be sharing news about The Master’s Hammer and Chisel as soon as I get inside details from Team Beachbody, but there are other ways you can stay plugged in.  Knowledge breeds excitement which helps with #1 Mindset above!

Stay in the loop:

• Get on the email list for the latest details and program launch info.
• Read the Team Beachbody blog.
• Oh yeah, read MY blog for updates!
• If you’re not already a Team Beachbody Club member, consider at least a free 30 day trial.  There will be a Hammer and Chisel sneak peek workout coming in October.  Click to try Beachbody on Demand for free.

7. Don’t do it alone!

Technically you CAN do The Master’s Hammer and Chisel on your own, but how boring!  Wouldn’t you rather meet some new fit friends and work the program alongside people on the same journey?  I’ll be doing a test group in January as well as starting mine right away if you'd like to join me. Find me on FACEBOOK and I can add you! 

Bonus No. 8.  Gather your equipment.

Check out this article for a list of all the equipment you’ll need for Hammer & Chisel, plus a printable equipment checklist:

Required equipment for Master’s Hammer & Chisel:

• dumbbells of varying weights
• a pull up bar (best option) -or- exercise band with door attachment
• weight bench (best option) -or- stability ball
• workout sheets & pen (will be released with the program).  As Sagi says, “write it down!