Mission Maintain for the Holidays

Well, it's begun! The HOLIDAY SEASON!

It started two weeks ago with Halloween. This year, Trick or Treating and Halloween fell on a Monday, which means the candy and parties started on Friday and continued through the weekend until Monday night - that's FOUR DAYS of candies and treats.

Now Thanksgiving, winter holidays (Christmas, Hannukah, Kwanzaa) and New Year's are coming at us with family get togethers, more parties, cookies and goodies in the office break room; delicious dishes, tantalizing treats, and non-nutrititious noshes face us every day for two months!

Every year the average person gains 10 pounds during the holiday season. So, my question to you is....

Do you want to be average? Do you want to wait until January to focus on your health? Or do you want to stay healthy through the holidays, while still enjoying the holidays?

If you are new to my page, welcome! I want to tell you... 

I am a little different at this coaching thing....

You see where so many people stress losing weight and getting skinny,

I sweat more for confidence, clarity, and my health than the number on the scale. I've experienced multiple surgeries from skin cancer, and I have an autoimmune disease.

I suppose that's why my results have stayed off for over three years. I have a bigger reason to sweat. My feet hit the floor, and I am blessed. I get one shot at this life. It can't wait until January.

SO I workout. No matter the season. My reason is bigger than the six pack.

What do you sweat for?

It's easy to take all of the holiday white Christmas expectations and allow them to become an excuse for why we've put our health and fitness goals aside. I am a firm believe that we get one shot at this crazy, awesome life, and everyday is an opportunity to live and breath the example of health.

It's about getting back to basics and focusing on our own results. They matter. Why?

Because when you start to put your needs first, you start to feel good. When you feel good, your mood changes. When your mood changes, you start to see the joy around you and you become the joy to others.

It's not selfish. It's a blessing.

If I can let you in on a little secret. This is the time of year where I begin to see people get the most incredible results. It's true! Why? Because they are invested in something more than a scale!

My job as a coach through the holiday season, shifts a bit. My job is to help my challengers not just survive the holidays, but THRIVE throughout them. Physically and emotionally!

This is not a group about just weight loss.

The Mission Maintain Holiday Challenge begins on November 21 with a prep week (so you don't have to worry about Thanksgiving).

Here is what you can expect:

1. An at home fitness program of your choice that will take (max) 30 minutes of your time!

2. Meal plans through the holidays! I totally get that we're busy, so we focus on the quick and the easy!

3. Get the first peek of my Christmas Cocktails PDF coming in December!

4. Exclusive holiday recipes as well as tips for the holiday parties, and traveling!

5. Daily accountability and support for your personal goals!

6. Finding JOY and PEACE this holiday season in you MINDSET.

In order to participate in the Mission Maintain Challenge:
1. You have a FREE account set up with me as your TeamBeachbody Coach. If you already have a coach, please reach out to them and inquire about their holiday challenges! If you do not have an account, please complete the application below.

2. We will commit to a fitness program and a nutritional plan that will work for you, your needs, and your time. Together we will decide what route to take!

3. You will commit to doing a quick daily check in to report progress!

Does this sound like a good fit for you? After our prep week, we begin November 28 - the Monday after Thanksgiving! Can't wait to help you stay healthy this holiday season!

Complete the application to get enrolled! Give yourself the gift of health this holiday!

Fill out my online form.

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21 Days of Fitmas - Holiday Weightless and Survival Guide

 Get fit this holiday season!

The holidays can be the most challenging time of the year to stay on track with clean eating and diet.

What if I told you that you’d be able to enjoy Thanksgiving, holiday parties and a few weekly cheats and STILL lose up to 15 pounds by Christmas? I will show you how!

For this challenge, we will be following the 21 Day Fix plan which allows for cheats – so you don’t have to skip all the holiday goodies that you love.

We’ll talk about:

• How to schedule cheat meals so they don’t derail your progress.
• Healthy substitutions.
• How to avoid temptation.
• Scheduling healthy family meals when you’re busy,

My groups are run in a closed group setting (on Facebook). Depending on how much weight you’d like to lose, you could lose as much as 15 pounds in as little as three weeks. Containers help regulate portion control, here most people need help- without counting calories. It’s great for anyone looking to get back on track with eating, gaining control over food portions, while toning and losing inches. Plus, workouts are easy to fit into a busy schedule because they’re only 30 minutes long.

It’s a great program for the beginning and intermediate fitness levels, those wanting to shed at least 10 pounds or anyone simply looking for a good kick-start to a healthy lifestyle. If you follow the program, you will see results. I promise!

About Our Groups:

My team’s challenge groups take place in a private Facebook group where participants get to know each other and help provide support to others in reaching their goals.

How Much Does a Challenge Group Cost?

There is no cost to participate in my challenge group. However, you will need to purchase a Challenge Pack (which are ON SALE in November) to have everything you need at home for the challenge as well as assign me as your coach. A Challenge Pack includes your workout DVDs, Menu Plans, and a month of Shakeology.

If this sounds like something you’d like to do, fill out an application. Spots are limited and filling up quickly.

(if you have participated in past challenge groups, email vanessamc246@gmail.com)

Fill out my online form.

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22-Minute Hard Corps - Tony Horton's new workout coming in 2016!

Tony Horton has toured military bases all over the world to helping troops train to their maximum fitness potential. Inspired by the no-nonsense simplicity of basic training, Tony decided to make it his mission to bring military-style workouts to everyone.

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10 must have items for a fitter you!

I get lots of questions about the "one thing" I feel you should have at all times to stay on track. That's a tough one to answer, because I don't have just "one thing." So I thought about it, and made a list of the 10 things I just can't live without!

 10. Good workout clothing
This is worth the investment. I would rather have a few nice pieces than lot’s of inexpensive one. Having clothes that wick sweat away, wash well, don’t hold odor and fit well can make your workouts more comfortable and appealing. If you are working out with the right intensity you DO need good support and clothing that will wick sweat. One brand that I LOVE is Lululemon. It is pricey, but the clothes fit well, support, wash well and hold up for years. I get Lululemon when I want to splurge. Slightly less expensive is Fabletics, and for much more budget friendly workout clothes, I go to Target.

9. Headbands

I can't stand to have hair in my face while I workout. It gets it my eyes during a run, it gets sweaty, then sticks to my face, and I keep having to brush it away! Having my hair off and away from my face is a must for a good workout! My favorite two brands are Bolder Bands (guaranteed to stay on your head), and Under Armor ones, which I buy at a discount at T.J. Maxx.

8. Sunblock and self-tanner
Self-tanner is my ‘secret’ for that healthy glow. I am 45, but I don’t feel it. I NEVER leave the house without a solid SPF. I use a physical blocker spf 45 on my face always- even on cloudy day. That said, I am guilty of loving the LOOK of a tan. Since I do NOT go unprotected in the real sun, I have discovered some self tanners do not turn orange, as well as some body bronzers. A healthy looking glow can make you look and feel leaner which ultimately gives you more confidence. More confidence makes me want to push myself harder so YES my faux healthy glow helps me with that I love. My favorite self-tanner is ULTA brand spray, light to medium.

7. A good cooler, and portable containers
I typically like to grocery shop and prepare my food for the week on Sundays. For the week, when I'm at my office Monday through Friday, I will divide my meals into equal containers that I can pop into cooler. I used to carry around glass portable containers in my cooler, but they got heavy! If it's a salad, or a meal I know I will not be heating up, then I will pack it in plastic containers. However, If I'm going to heat up the meal in the microwave at work, then I pack it in glass. My favorite cooler is the Fit & Fresh Jaxx FitPak Meal Prep Bag and Container Set.

6. Energy: Natural caffeine
Even the most healthy diets can still have you in an afternoon slump. Or maybe you need a little extra oomph before your morning workout. Some of you may NOT agree with caffeine, but I personally am a fan of green tea and a healthy pick me up. For days that I feel especially tired and I need to focus and I want a hard workout I LOVE my Energize. It's part of the Beachbody Performance line! It is natural, and does not have harmful ingredients that fat burners have. It's made with beta-alanine, low-dose caffeine, and quercetin. Energize helps me work harder for longer, whether I'm running, doing a 21 Day Fix Extreme workout, or a lower impact workout like PiYo.

5. GREAT music on my iPhone
Nothing gets me more in the mood to workout then new music! IPods have become increasingly inexpensive and small. You can download music inexpensively and load up your favorite tunes. Or, I just keep all my playlists and music on my phone.

4. Shakeology

It's an ideal stabilizer! It's a nutritious meal replacement, all natural, non-GMO, organic, and helps curb hunger, and add some fiber, protein and healthy fat in an instant! I can take it anywhere and even add fruit, extracts, vegetables, nuts and nut butters, or anything else I want to make a new recipe! For some Shakeology ideas and recipes, click HERE.

3. Protein bars and Protein filled snacks
I aim for real foods but protein bars help me in binds. I stock my purse, gym bag and car with these and they will do when traveling, stuck in traffic, or just craving something with more of a cookie texture. The think with protein bars if you need to be careful as many are utter garbage and have no better nutritional value than a candy bar! Choose bars that you can define the ingredients.

2. My high powered blender

I have Vitamix 5300 Blender, Black  and I love it. I am all about convenience and my vitamix allows for that. I use it mostly for quick meals. I am an expert at making a smoothie for meal! I have frozen fruit in my freezer at all time and tossing that , a scoop of protein powder and some healthy fat (like a nut butter) make a filling healthy meal QUICKLY. AND I whip up my Shakeology in it!

1. My water bottles Proper hydration is important for so many reasons but it is easy to forget to drink water all day long. I LOVE my stainless steel water bottles – they stay cold, are inexpensive, and come in fun colors and patterns. I carry it with me all day long. Having it by my side is an instant reminder to drink more water!

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Insanity Max 30 in Review: Week 5

Cannot believe I am writing my halfway point review already! Thirty more days to go and I will complete the entire Insanity Max 30 program. When I started, five weeks seemed like a LONG time! It feels good to stick with my goals!

Surprisingly it has flown by!! There have been many, many temptations in the past four weeks, a handful of bad choices, and some moments where I was so sore that I couldn't sit down on my chair! I have learned so much about my body, my nutrition and my will power from this workout.

So, week five was a tough week! This program showed me I am stronger than I realized. My will power is strong when I am motivated by a challenge. I don't want to fail. I am much more likely to stick to a nutrition plan and workout when I am accountable for it, and my Max 30 accountability group keeps me on track.

Recording Max Out time for my workouts, made me competitive with myself. I wanted to increase my Max Out time for each workout! So, I used my mental power to challenge myself to sink down a little lower into the squat, to push myself a little harder and to stop slacking when I wasn’t putting in my full intensity to the workout. Do you do that with yourself? Do you give up too easily? Do you get discouraged easily? This workout is a challenge, but progress happens in the moments where I don't think you can go on! Shaun T motivates me to continue on through the workout. He reminds me, that I have the mental will to continue.

After four weeks I was ready to switch it up and ready for the new workouts! Even though they were challenging, I feel like I’m getting stronger, doing less modified moves, but I’m still exhausted and sweaty at the end of 30 minutes. I push myself with each workout, but I still rarely make it to the 15 minute mark before maxing out.

The reason for that is this, when I feel myself getting stronger I just push harder at the beginning so I am still maxing out much earlier. That's the goal of this program: max out early because you are working so hard that you can't go on!

Some afternoons, I had company while working out!! I love that my 12-year-old son wants to workout with me.  He loves Shaun T, and usually has way more energy that I do!!


Here is a video clip of some of our workouts.



Max 30 Power, really tested my upper body strength! While it starts with some cardio at the beginning, the majority of the workout tests upper body strength with push up variations and leg strength with squats and lunges! While I was exhausted at the end, I felt accomplished!

Then there is Friday Fight 2! This workout will really test your physical abilities, but also your mental toughness to stick with it! DON’T QUIT! Don't turn off the DVD player until that 30 minute workout is over! Don't stop after you Max Out the first time, keep going no matter how much you want to stop! That is progress! Don't let the Max Out time defeat you! It's a process..... trust it!

The Month 2 Workout Line Up is
Monday - Max Out Cardio
Tuesday - Max Out Power
Wednesday - Max Out Sweat
Thursday - Max Out Strength
Friday - Friday Fight 2

Lets talk nutrition!

This is how I keep the late night munchies at bay: eat 3 hours before bed for best results.

So what changes am I making this week? Well I’ve switched up to drink my Shakeology as my evening snack. I need a sweet lately after dinner, so this has helped me kick my cravings. I also made sure to drink this shake, my last meal, 3 hours before going to sleep for the night. The reason behind this practice is that I want my body to rebuild muscle and burning fat instead of burning off any carbs or sugars that I ate before going to sleep.

My second focus has really been on drinking plenty of water!!! I was definitely starting to slack in this department. So I have been filling up a three Shakeology bottles every day. I bring them to work, they sit on my desk, and each day I focus on drinking all of them! That keeps me hydrated, my hunger at bay, and my body healthy!

Here is my meal plan for this week:

What did I not do so well with this past week? Well I did have 2 slices of pizza for my son’s birthday party, and a slice of cake! I enjoyed it, because it was my son’s event and was worth it, but now it’s time to get serious again!

Then I had a barbeque picnic on Sunday where I had a spoonful of potato salad, a cheese veggieburger on only the bottom half of a bun (white bread), and lots of veggies, but also had a brownie and a cookie for dessert.

So for week four here is the game plan: I am planning to workout every afternoon at my typical 5:30 pm! I am going to stick to the meal plan, with NO CHEATS, pack my food every day for work and drink lots of water. I do have a special event at work on Friday, where there will be donuts, danish, and muffins, but I will eat my oatmeal and eggs for breakfast in advance, and hold a cup of coffee in my hands, so I should have no temptations! And I never think I am depriving myself, but instead I’m treating my body with respect. I don't want to have a stomach ache, feel drowsy or bloated and I certainly love the way my body feels, so that's my reward! It's all about my perspective.

Take some time today to get your weekly game plan together!

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A strategy to fit more movement in your day

In August, I took a job for the first time in 15 years that has me sitting behind a desk and computer for eight or more hours Monday through Friday. I went from being a fitness instructor/personal trainer and English teacher, where I stood and walked around the classroom, to my desk job in marketing and communications.

The hours of sitting added a few more pounds to my body, and left me sendentary for most of the
day.  So, I started implementing bits of activity here and there throughout the day. Every hour or two, I take a quick 3-5 minute walk in my office building. I bought a fitness tracker to track my daily steps. I, also, brought in a fitness ball from home to my work, which I alternate with my desk chair. But after a 15 year lifestyle of constant movements and daily double workouts, my body needed more.

So, I came up with another strategy to get me to move more!  Watch this video to check out how I now incorporate more movement in my day.

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This strategy works for anyone behind a desk all day, and even  if you're not, it's a great way to move more, and get the blood flowing!! Let me know if you incorporate this strategy into your day! I would love to hear from you!! I'm always listening.

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How to fit exercise into your schedule! It's easy, I promise!

Do you start the first week of an exercise routine, sticking to it for the first week and then slowly dropping off? Maybe you feel you don't have enough time to workout? How can you possibly fit it into your day? 

I’ve been there. I know how challenging it is to fit it in to my schedule. But I do. You've seen my workout selfies!  I workout EVERY DAY, and I'm going to tell you my "secret."

In my office job I 40+ hours per week, I'm a mom of kids with homework and many after school activities, a wife, and like many people have a million other items on my "to do" list.  I have struggled to integrate exercise in my day. I’ve always been super motivated in the beginning, with the intention of, "This time will be different!" But as soon as I faced all my obligations and stressful schedule, I ended up skipping workouts, eating the whatever food I could reach, and feeling like the biggest loser.

Life is hectic and stressful.  We have the best intentions to incorporate a healthy routine, but sometimes we easily get caught up in the daily grind. Exercise, health, and time for us gets pushed aside!

But here’s the thing: peak performance at work and having energy to devote to your loved ones can only come if we're taking care of ourselves first. And let’s not forget that working out makes you feel and look amazing.
 
Here’s how to fit exercise into your schedule, and make sure it stays there!

Sunday is going to be your most important day of the week!

Every Sunday, I take some time for myself, sit down with my calendar, and look at my upcoming week. I go through my schedule, and add my workouts to the calendar: usually after work, sometimes after my kids are in bed, and sometimes even in the early morning. If possible, I try to fit it in during my lunch hour.

Those appointments with myself are very important!

I'm as precise as possible, scheduling to the exact hour, and the exact workout.

During my Sunday scheduling session, I consider my energy levels on that day, as well as my obligations. With Beachbody, I know exactly what workout I'm going to be doing each day and how long that workout will last: 30 minutes!! However, if I'm not doing a Beachbody program, I always scheduled one hour to workout and designated lifting weights days on Mondays, Wednesday, and Fridays, and cardio days on Tuesdays and Thursdays. On the weekends, I always try to schedule a family "workout": a walk, bike ride, or game of tennis.

It's very helpful if you know exactly what exercises you're going to perform and to give them a specific time frame. Believe it or not, we humans are lazy and we actually don't like to make decisions. So if you already decide on Sunday what you're going to do the rest of your week, you're more likely to stick to it. 
 
This way you don't need to decide when and where you are going to do your workouts, or what you're going to do for them. You just need to execute and stick to your own schedule.

And that makes it so much easier!

Have you tried this? Let me know how it works for you.

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Beachbody On Demand: workout anytime, anywhere!

I’m so excited, because Beachbody just launched Beachbody On Demand, and I want to share the details with you! This service new allows you to workout anytime, anywhere and is perfect for those who travel or for those who quickly get sick of one fitness program. All you need is an internet connection and your technology of choice! 

This new service gives you the ability to instantly stream any workout in the Beachbody Digital library to your laptop, tablet, or mobile device wherever you have an internet connection!  Plus you can get digital versions of the program guides and workout calendars, so you can start getting results today!  The digital library will be updated monthly with fresh workouts and different programs, so you never run out of the on the go options.  No need to bring the DVD's with you if you are traveling, you can access them from anywhere. 

I’m traveling next week, and I’m excited, because working out on my trip just became EASY! I don’t need to pack the DVDs nor worry about bringing a computer with a disc drive or having a DVD player to play them. On demand allows me to play the workouts on a laptop, desktop, tablet, or even my phone! This means I can workout in my hotel room, or anywhere else I can find room.

This service is also perfect for those that quickly get bored of one fitness program and like variety. This service provides options! You can take your P90X workout to the gym and do it at the gym or you can hit up a spare room and bust out some insanity!  At work, on the go, you can workout anywhere!   

How do you get Beachbody On Demand?  

As of March 2, Beachbody On Demand will be available to every Team Beachbody Customer that has the club membership.  The club membership is the all access pass to many amazing tools to truly help you get great results.  It includes customizable meal planners, recipes, tips, and tools to help you start and complete an entire program, support groups and online communities of likeminded people. NOW, the club membership also gives you Beachbody on Demand.

How much does it cost?  

The club membership is $2.99 a week, and it is billed quarterly at $38.87.  You can cancel or change it at any time.  You are not locked into the club for a specific period of time.   There is no additional cost to stream the workouts.  

Also with the club membership you also get 10% off all Beachbody products and programs including Shakeology, supplements, and all other products!

What workouts are included in the Beachbody On Demand?

• P90X base and deluxe kits
• P90X2 base and deluxe kits
• P90X3 Base and Deluxe Kids
• P90X one on one volume 1
• Insanity Base and Deluxe Kits
• Insanity:  The Asylum Volume 1
• Turbofire
• Brazil Butt Lift Base and Deluxe Kits
• ChaLean Extreme
• 10 Minute Trainer
• Hip Hop Abs

You also get an insider "sneak peak" of the new releases, so you can sample a workout before you buy the DVD program.

• 21 Day Fix Total Body Cardio Fix
• 21 Day Fix Extreme Plyo Fix Extreme
• Piyo sweat
• Focus T25 Alpha Cardio
• Insanity Max 30 Sweat Intervals
• Body Beast Build Chest and Tris
• P90 Sculpt A

New workouts will be added to continue the variety!  

If you already have the club membership then when you log into your account you will have access to this program.

You can also purchase Beachbody on Demand as a challenge pack which will include your access to On Demand for 90 days as well as a 30 day supply of Shakeology and placement into one of my upcoming challenge groups. The cost this month of the On Demand and Shakeology combo is $140.00. You can click here to sign up for the Team Beachbody On Demand Services and have me as your coach! In the event that you need my contact info to have me connect as your coach

Towards the end of March, Beachbody is working to have updated your online library with any program you had purchased before in the past. Therefore, if you already owns some of the Beachbody programs you would have access to those in your library as well in addition to the programs already included in the service.

If you are interested in trying out On Demand you can join me on March 16th for an exclusive On Demand challenge group, which will run for 90 days. You pick the workout program (I can help with this too), and you commit to replacing 1 meal a day with Shakeology, and my commitment to you is that I am going to teach you how to plan your meals, give you snack ideas, recipes, tips, and help you truly get that body ready for the warmer weather! Does this sound like something you would like to do????

Then don't wait! Get into my On Demand Group today!

Complete the application below to be considered for this group!!!

 

Fill out my online form.

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No sitting! Bouncing, walking or planking preferred.

Sitting, no bueno!

My new obsession is finding ways to move at work, finding ways to not sit.

I have a desk job. This means from 8:30 a.m. to 5:30 p.m, I sit, at a desk, behind a computer. Many of you also sit behind a desk for eight hours or more each day, and understand the itch to move, activate muscles and break the stillness of sitting. 

This feeling of needing to move and stretch is new to me.  Until six months ago, I needed to sit.  My daily life consisted of teaching fitness classes, teaching writing classes, doing errands, chasing after my kids, and keeping up with the never ending household chores.  The day would go by, and I would realize sitting with my family at dinner was the first time I sat all day.

Now that’s changed with my desk job (except the household chores, they’ll always be there, like death and taxes).  In addition to needing to chase away the stiffness in my joints that comes with prolonged sitting, I’ve read too many articles about the dangers of sitting: it shortens life span, it contributes to heart disease, weight gain, diabetes, and a long list of other diseases ailments. While I workout each day and value health and fitness, the articles and experts say a one hour workout won’t prevent the negative effects of long-term sitting. 

Bouncy chair

The first change I made? Replacing my chair with a fitness ball.  It looks odd to anyone walking in my office, but I feel it in my core.  While the benefits may be small, sitting on that ball makes me aware of my posture, and I sit straighter. Sometimes, I get a good bounce going which means I'm moving while I'm sitting! I considered a standing desk to alternate with my fitness ball, but the lofty prices of standing desks, takes the option out of my budget. 

Take a walk or a lap

I could take a walk outside, along with all the benefits of fresh air and being in nature, but I live in Central Pennsylvania with about four months of winter. This winter, below freezing temperatures, snow, and ice make going outside a bleak option. I’ll save that for the other three seasons.

Luckily I work in a long building with three floors and a basement.  Why “luckily?” I set the alarm on my phone to go off every hour and a half.  I get up from my fitness ball and walk from my office, at one end of the building, to the other end, down to the basement and up three floors.  The whole “lap” takes me about five minutes.  I move quickly through the building and up the stairs.  By the time I return to my desk, my heart is pumping, and I feel energized. My eyes have lost the glazed over look from staring at the computer screen, and I’m sitting a bit straighter. Have you ever climbed three flights of stairs quickly? Try it. It causes a refreshed, awake feeling. My goal? Do complete this “lap” four times a day.  I’ve only made it to three so far. This isn’t enough for me. 

30-Day Plank Challenge

My office mates and I, all concerned about this sitting thing, decided to take on a plank challenge. 

Every day we do the plank all together.  We started at 30 seconds, and we’re trying to make it to five minutes.  We took a break, but now we’re starting up again. We’re determined to make it to five minutes!

Just keep moving

This is how I try to break up the eight to nine hours of sitting in my day.  I’m obsessed with it!  Today, I even bought a fitness tracker, so I can monitor my steps during the day. My goals are to complete four building laps a day and a five minute plank, along with the daily recommended 10,000 steps.  

Now I’ve been sitting here typing away long enough. Time to get up, stretch and get moving!

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