What you didn't know??? 3 Day Refresh-what's it all about and MY Results!!!

So I've been thinking about this post and what I wanted to say for some time now. I know you always see me post motivational quotes and give tips for fitness and health. BUT truth is.....I've been a rut for awhile now. Since this month started I've been having a difficult time staying on track with my health and eating clean. I prep, I prepare, I exercise, I write my goals,.....but haven't been happy with the results I'm getting. And another Truth is....I have been having some female issues and I think this is also contributing. I went to the doctor this week and go again next.

BUT....that's not an excuse for sure! The part that has me down is ME....yeah that mind over matter that I talk about. I have just been so hard on myself about this. That's WHY the 3 Day Refresh is perfect to jumpstart how I feel and get me back on track. No it's not a starvation diet, and I didn't feel "famished" at all while doing the program. It is a low calorie (900 a day) packed with protein and fiber refresh. I nourished my body properly and didn't feel starved.

If you didn't already know, a diet that's high in fruits, veggies, and whole grains is great for you. It's recommended that you to mild to moderate exercise while completing it. Can you hammer out a harder program?? The Refresh will use your energy more effectively to help clean your system if you're not, at the same time, also taxing it with the effort of repairing muscle after intense exercise.

There is no meat or dairy during the 3-Day Refresh. But don't worry about getting enough protein. Both Shakeology and your Vanilla Fresh shakes (which I love) are packed with all the necessary amino acids that would normally come from consuming meat and dairy proteins. Many veggies contain some protein, especially greens like raw spinach and kale. Plus, organic fruits and veggies tend to be rich in antioxidants and phytonutrients--and the restorative effects of plant-based diets are well-documented ---so the REFRESH gives you a chance to take advantage of it for three healthy days!

Check out my three days here.....

AND then of course what you've been waiting for!!! MY RESULTS....

BEFORE

and then...

AFTER.... ( I think I see some baby abs....) 

I lost 4.8 lbs and 4.25 inches! And a lot of bloat..... I also slept like a baby while doing this. In fact, I want to continue some of the habits. I just ordered the maintenance book. I'll let you know what I think.

I haven't shared my weight in awhile.... and I honestly don't really like the scale! You see I have been exercising regularly for 5 years and counting now. At one time I was down to 145 which is where I loved to be scale wise and I could wear a size 6. Well now you see my weight but even crazier guess what I still wear a size 6. I am learning to not let myself get caught up on that number. Notice I say learning....I still get caught up with it. But I tell you I feel more healthier and fit than I have in a long time!

Oh and head over to my FITNESS page for my LIVE video-https://www.facebook.com/toneupfitnessandnutrition/

Week 7 begins....2 weeks to go!

Do you feel accomplished if you meet a goal? I know I sure do!!! I'm well on my way to finishing my 17th Beachbody Program.....yeah, that's right.... already completed----->

Insanity

Asylum

Hip Hop Abs

Brazil Butt Lift 

T25

Gamma

Les Mills Pump

Chalene Extreme

Body Beast

3 Day Refresh

Ultimate Reset

P90X3

21 Day Fix

21 Day Fix Extreme

CIZE

Hammer & Chisel

And some of these I have completed twice and as a Hybrid. Beachbody has definitely changed my attitude about exercising. Now I love it and don't want to miss a day!!!

My current program of choice is, 22 Minute Hard Corps! I am enjoying this program and the intensity!!! 

I plan to finish week 7 and 8, and then head on to HELL week. Check the workouts out here:

Yes, during HELL week's it's 2 a day! Pretty intense...I know it's only 22 minutes but WHOA! I will definitely need my energize. I'll have to say I've been using three of the Performance products which I say are a MUST. Energize before a workout, and Recover after or Recharge before bed time. I've had some muscle soreness and both the recover and recharge help. 

Probably my most difficult move so far is the darn, mountain squats. I am getting better. This move is found in Resistance 3! 

Feel free to contact me at dwatson05@bellsouth.net or on my like page at https://www.facebook.com/toneupfitnessandnutrition/ if you have questions. I have a new Challenge group that starts each month. If you need some encouragement you should join us! 

Team Inspire

DeAnne Watson 

Don't focus on the number....FOCUS on HEALTH!

So yesterday my post in my current Summer Slim Down group was about trying on a skirt that was snug but now it fits great?!?! 

Well I was feeling a little excited about that yesterday and even received a compliment from a teammate, so this morning I stepped on the scale which I haven't did in awhile, and UGH!!! 

You guessed it! Not the number I wanted to see....but my clothes are fitting great and I feel good. Why CAN'T that be ENOUGH!!!

I will admit that I got off track a bit this past week because of my dental surgery, and did eat more carbs than I usually do...but I am committed to dial in my nutrition this week as I'm back to a normal diet. I just wanted to share with all of you as you are probably having some of the same feelings. Don't get stuck on that number....focus on HEALTH!

Try This 10-Minute Ab Workout!

We know what you’re thinking: There’s no way you can get in a heart pounding, fat incinerating workout in just 10-minutes. That’s faster than most warm-ups, and less time than it takes many people to order lunch. And the way most people work out — plodding through endless sets of 8 to 10 reps with plenty of rest and water breaks — you’d be right.

But when it comes to building muscle and dropping pounds, the science is clear: Exercise density and intensity are much more important for weight loss than workout duration. Indeed, even just a single minute of all-out effort within a brief, 10-minute workout, performed three days a week, is all it takes to boost cardiovascular endurance and reap the physical rewards of much longer sweat sessions, according to a recentstudy at McMaster University, in Canada.

Now imagine what can happen if you push hard for all 10 of those minutes. In just a few weeks, you’d see a stronger, slimmer person staring back at you in the mirror. But don’t just take our word for it — experience the results yourself with 10-Minute Trainer, available exclusively on Beachbody On Demand.

In just 10 minutes a day, celebrity trainer Tony Horton gives you the moves you need to work your entire body, and work it hard. Still not convinced that 10-minutes is enough time to make you sweat buckets and shift your metabolism into overdrive? Try the ab workout below, and then see how you feel.

In this mini workout, Horton takes you through 20 exercises that target each section of your core — including your upper abs, lower abs, and obliques — while working every muscle between your head and your heels. If you don’t feel comfortable doing the main exercises, follow Horton’s instructions to do the modified versions, which hit the same muscles.

http://bcove.me/buf13paf

Check the video out above!

Want more 10-Minute Trainer videos, as well as access to hundreds of other workouts that can help you slim down and tone up without ever stepping foot in a gym? Then log on or sign up for Beachbody On Demand today!

Quinoa Salad

What you need:

1/2 cup cooked quinoa

1 Tbsp. extra virgin olive oil

Himalyan salt or Bragg Liquid Aminos (to taste)

1 Tbsp. fresh lemon juice

2 Tbsp. finely minced fresh parsley

1/4 large ripe tomato, diced

1/4 large cucumber, peeled and diced

2 Tbsp. chopped pitted Kalamata olives

What do do:

Toss quinoa with olive oil, salt or Bragg Liquid Aminos, and lemon juice, mixing well. Gently fold in parsley and mint, followed by remaining ingredients. Cover and chill for 1 hour.

For Quinoa
Ingredients
3/4 cup uncooked quinoa, rinsed
1 1/4 cups of water
Juice of 1 lime
2 cloves of garlic chopped
1 tsp chilli powder

Directions
1.  Bring water to boil in saucepan.
2.  Add quinoa and reduce heat to low.  Let cook about 15-20 minutes until all water is absorbed.
3.  Let sit for about 5 minutes then add the lime juice, garlic, and chilli powder and stir well.

For Shrimp and Veggies
1 tsp chili powder
1/2 tsp ground cumin
1/2 tsp Pink Himalayan Sea Salt
1/2 tsp garlic powder
1 tsp extra virgin olive oil
1 lb of thawed shrimp
3 cups of chopped mixed bell peppers (I used red, green, and yellow) and zucchini
1 cup red onion, chopped

Directions
1.  Combine chili powder, salt, cumin, garlic powder, and olive oil in a large resealable container or plastic bag
2.  Add shrimp, bell pepper, zucchini, and onion.
3.  Shake bag or container until coated. 
4.  Spray large non-stick pan with spray and empty the contents of bag/container onto it over medium-high heat.
5.  Cook for 6-8 minutes stirring frequently.

Makes 4 servings! 

Kale Slaw

Kale Slaw....I'm not sure if you have tried this but it's AMAZING! I first discovered this at our local grocery, LUCKY'S and every time I buy some I think it has to be easy to make. So I adapted a few recipes and decided to make my own. See the recipe below:

Kale Slaw

1 2 large bunches curly kale, center ribs discarded, very thinly sliced crosswise

1 1yellow, orange, or red bell pepper, ribs and seeds removed, halved crosswise and thinly sliced lengthwise

2  carrots, thinly sliced crosswise

1/4 cup sunflower seeds plus

1/4 cup dried cranberries

Dressing-Honey Mustard from 21 DFX Extreme

Ingredients:
½ cup reduced-fat (2%) plain Greek yogurt
3 Tbsp. Dijon mustard
3 Tbsp. raw honey
3 Tbsp. apple cider vinegar
¼ cup extra-virgin olive oil
Sea salt (or Himalayan salt) (to taste; optional)

Preparation for dressing:
1. Combine yogurt, mustard, honey, and vinegar in a medium bowl; mix well.
2. Slowly add oil, whisking constantly until well blended; season with salt if desired.

DIRECTIONS

1.     Toss kale, bell pepper, carrots, and cranberries in a large bowl.

2.     Pour dressing over vegetables just before serving. Sprinkle with salted sunflower seeds

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