Top 5 Tips: Fitness Success

Today I would love to chat Goals and how you can reach them, but you know what- thats for another day… Today is going to be my top 5 tips on how to succeed when you are on your fitness journey!

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#1: Support: You have to have support, whether it is at home-friends-or online support, like myself. You can reach only so much by yourself- you can also sacrifice and give up easier when its just you! So before you move onto tip #2, you have to commit to getting a support partner! If you need me- I am a message away! 

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#2. Be mentally prepared: You have to mentally be ready to commit to your fitness. You have to know that you will be tempted, you will have setbacks, but you will have the mental strength to put one foot in front of the other! We all go through ups and downs in our fitness journey- but you have to have the willingness to keep going, every day, no matter what you are faced with. 

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#3. Plan: You have to plan and be prepared to start, When will you start? What is your start date? What is your fitness regimen? What is your nutrition and meal plan like? What will you do every day to stay accountable? How will you plan for that birthday party or office lunch in? You can fail to plan or plan to fail. You have the decision to make- what will it be? Will you have your commitment, plan, and support ready to start on X date? 

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#4. Start: When you have your known supporters, you’re mentally prepared, you have your plan in stone. You have to just start- You cannot procrastinate. The longer you say tomorrow the longer your results will happen. The longer you wait the more time you are setting yourself up for failure. You must start and stay on track- Progress not Perfection.

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#5. Decide. Commit. Succeed.: Now it is time for you to decide, commit, and succeed. Your success is a direct reflection of how ready you are for change! If you are ready to conquer the world, then you need to have your plan in place! You need to commit- write your goals down and strive to do better each day. You will succeed, but you have to have the confidence that your goals are worth it to you! YOU ARE WORTHY! Make this fitness journey like no other journey out there!

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Next we will touch on GOALS, those are scary! Stay tuned! 

Life Happens… What 4 pounds of weight gain can look like!

Per request of the 200+ likes and followers…. Here is the difference of 4lbs on my body!!!! 
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Tons of bloat and swollen from the sodium and alcohol I consumed over the weekend! 4 lbs can just be water weight and not much for some! But when you Change your lifestyle this is what can happen!!! This is nothing that water, shakeology, and greens can’t take care of! But it comes with the dedication and commitment to get to where I want to be!!!! 

This is to show you I am human and slip up and gain weight even though I am a health and fitness coach! Life gets in the way, we have parties and celebrations and as long as it’s not daily it’s ok to enjoy yourself!!!

What is something that you are completely committed to?! Post below!

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Why should we drink Green Tea?? The Health and Weight Loss Benefits

Green Tea- Green tea has some totally awesome benefits! It helps to stave off hunger and gives you a natural boost of energy. You can find flavored green tea if you want something sweeter. But the warmth this time of year makes me feel all cozy! Plus it does suppress appetite! I usually drink a cup mid afternoon when I am usually more likely to snack. (unsweetened of course).

 

Research found on WebMD: Green tea’s antioxidants, called catechins, scavenge for free radicals that can damage DNA and contribute to cancer, blood clots, and atherosclerosis. Grapes and berries, red wine, and dark chocolate also have potent antioxidants.

Because of green tea’s minimal processing — its leaves are withered and steamed, not fermented like black and oolong teas — green tea’s unique catechins, especially epigallocatechin-3-gallate (EGCG), are more concentrated.

Marji McCullough, ScD, RD, the American Cancer Society’s strategic director of nutritional epidemiology, says human studies haven’t yet proven what researchers like Chan have discovered in the lab: green tea’s EGCG regulates and inhibits cancer growth and kills cells that are growing inappropriately.

“Epidemiologically, one of the challenges is finding populations that drink enough green tea and have for a long time,” she says. “With cancer, it’s always difficult to find the exposure time,” or the point at which cancer cells begin to develop.

Is Green Tea Good for Your Heart?

It seems to be, but there are conflicting results of a few epidemiological studies conducted in the East and West.

In a study that involved 500 Japanese men and women, researchers found that drinking at least four cups of green tea every day may be related to the reduced severity of coronary heart disease among the male participants.

A Dutch study of more than 3,000 men and women found that the more tea consumed, the less severe the clogging of the heart’s blood vessels, especially in women.

Green tea and its extract have been shown to fight obesity and lower LDL “bad” cholesterol — two risk factors for heart disease and diabetes — but in very limited studies. One study in the Netherlands and a study in Japan showed that green tea did both.

In the Dutch study, participants who drank caffeinated green tea lost more weight, but even those who typically drank the decaf variety saw a decrease in their waistlines and body weight. Researchers speculated that the caffeine helps with fat oxidation.

In the Japanese study, 240 men and women were given varying amounts of green tea extract for three months. Those who got the highest amount lost fat and weight and had lower blood pressure and lower LDL “bad” cholesterol.

 








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$1,000 Beachbody Winner: Stephanie M. for Transforming her BODY!

My Stats
BEFORE AFTER
Weight 227 140
Dress/Pants Size 18 4
Waist 36 28
Hips 45 36
Chest 42 32
Right Arm 16 11
Left Arm 16 11.5
Right Thigh 19 18
Left Thigh 19 18
Body Fat % 36 20
Blood Pressure 121/83 117/75
as-of 08/02/2011
Stephanie M.
Lost 87 lbs. and 9″ off her hips.
Thanks to ChaLEAN Extreme . . . my muscles are toned and sculpted in a way I never thought possible.

What Stephanie M. won:
$1,000
Tell us about your life before you started the program. How did you feel about yourself and your body?I started struggling with my weight in my 20’s, and after two pregnancies it spiraled out of control. I was ashamed of how I looked, but too tired to do anything about it. I went back to work full time after the birth of my second son in 2008, and was the heaviest I’ve ever been – at 227 lbs on a 5’7 frame. My youngest son did not sleep well through the night, so I was functioning on only 2-3 hours of sleep while working 45 hours a week. I was exhausted, emotionally and physically. I was depressed and too tired to care, but deep down I did care. A lot. I turned to food to help me cope, and before I knew it I was binging on cookies and cake to help numb the pain.
What inspired you to change your life and begin your transformation journey?I was sitting on my kitchen floor at 2am eating a cupcake, as I had just gotten the baby to sleep again. That was my reward to myself. I ate it in 2 bites, and as I stared at the empty wrapper, I started to cry. What was I doing to myself? My kids deserved a healthy mom. Why would I want to deprive them of that? I couldn’t even chase after my oldest son in the back yard. I knew then that I needed to change, for them and for me.
Why did you choose the particular program?Muscle burns fat! When I heard that phrase from the program, I was intrigued. I was always scared to lift weights, because I didn’t want to bulk up. I liked Chalene’s philosophy, and with sucess from Turbo Jam and Turbo Fire, I knew I couldn’t go wrong.
What in particular did you like about the program you chose?The sense of empowerment that I feel every time I lift those weights. I love how Chalene takes the time to teach you the proper form. Form is key and makes all the difference!
Tell us about the greatest challenge you faced. How did you overcome that challenge?I was losing weight and feeling great, then this past February my family received news that would forever change our lives. My 2 year old nephew was diagnosed with Medulloblastoma, an aggressive type of brain cancer. I felt that same pain coming back, and the numbness was trying to set in. I didn’t want to exercise or eat right. I kept thinking “why should I? What does it matter?” We went to see him the night he was diagnosed. He was sitting up in bed with the brightest smile, pushing his truck. My heart was breaking and tears were streaming down my face, but he was able to smile and be happy.Given a survival rate of 25%, St. Jude’s accepted him with open arms. He is in his 7 month of treatment there, and after the successful removal of the tumor, all of his scans have come back clear! My nephew is facing a challenge that no one should ever have to face. He helped me gain my perspective & find my inner strength again.
Describe the results you achieved with your Beachbody® program. What achievements are you proud of?At 31 years old, I am in the best shape of my life. Thanks to Chalean Extreme, I have lost inches all over! My muscles are toned and sculpted in a way I never thought possible. I am lifting weights that I never thought possible! This program has changed me both physically and mentally. The sense of empowerment I feel when I lift weights is almost undescribable. Chalean Extreme not only changed my body, it changed my life!

DO YOU WANT THIS OR NEED THIS FOR YOUR BODY AND LIFE?!?!? MESSAGE ME NOW, SO WE CAN GET YOU STARTED =)

Challenger to Coach- Insanity

Emily Labriola’s Insanity Results!

Emily started as one of my Challenges in my March 90 Days to Summer Bootcamp Challenge Group and found the amazing effect of the Challenge Group and Accountability!!! She did Insanity and Shakeology throughout the whole challenge and hasn’t quit!  She was one of my leaders in the group that gave great advice on clean eating, found great recipes to share, was always motivating, and Inspired the team to push FORWARD!!!! I knew she had the DNA to help others change their lives and she realized she had this passion AFTER the challenge was over and she took a month away from the group!!! She became a coach in July and has REALLY stood her ground on sharing amazing recipes and clean eating the way it helped her change her life!!!

 

 

Emily’s Stats- Mind you this is 4 months (120 days of Insanity and Running)

Chest: -5 1/4 in

L. Arm: -3/4 in

R. Arm: 1 in

Waist: -3 1/2 in

Hips: -5 in

R. Leg: -3 1/2 in

L. Leg: -3 3/4 in

-25.7 lbs

THIS IS UNREAL!!!!! How can a challenge group Change YOUR life?!?! Join my Challenge Group today!!! Email me or comment below!

HOW BAD DO YOU WANT IT?!?!

How bad do you want it

Nobody can want it for you, you have to want it for yourself!
Is there something in your life that you would really like to achieve? You have to want it for yourself. No one can do it for you. You can have the best personal trainer, gym, nutritionist, but it basically comes down to one thing…YOU!

You have to have the desire to change and better yourself. Figure out what drives you, what motivates you. Use that fuel as motivation to work hard and accomplish your goals. Everyone has a best body and can achieve it. However, not everyone has the will power to do it. Don’t be part of the ladder.

First, start by writing it down. If you write down your goals you are 50% more likely to accomplish them. Next, create a game plan. Write down in small steps how you are going to accomplish this goal. Make sure you cut yourself some slack.Anynew goal is going to take time. There will be ups and downs just like a roller coaster, but keep your eye on the prize. Once you reach one of your small goals, celebrate! Allow yourself to feel good about the small steps that you have accomplished. Never reward yourself with food. Go out and purchase a new exercise DVD that you have been wanting or a new outfit to exercise in. Whatever makes you feel good about yourself without sabatoging your end result. Its very important to surround yourself with positive people. There is nothing worse than trying to change your lifestyle and having people around you bashing what you are doing. Be polite, but keep your distance between the negative people. Find other people out there who support what you are doing and spend time with them.
Research your goal and how to get there. Spend time on the internet with groups that have common interests. If you have people going through the same things that you are, it makes it easier to handle. SHARE on the support groups as well. Don’t sit there with questions that you want answers too, someone out there can help! Don’t be afraid! No one is going to think it’s a stupid question.

Lastly, share your victories with others. There is nothing like getting kuddos from your friends for reaching a goal! We are all pulling for you and can’t wait to see what you have accomplished! You can do anything if you want it bad enough, so make the decision to commit, write it down and get busy!
HOW BAD DO YOU WANT IT?