Monday, October 20, 2014

Success Story - Shakeology Helped Relieve Emilee's Chronic Pain

As a sufferer of fibromyalgia, Emilee hurt everywhere - all the time. But within the first month of drinking Shakeology, she noticed a significant reduction of pain. And 10 months later, she's off all 5 of her meds.

Success Story - See What TurboFire Did for Ashley

Ashley was so ashamed of her appearance, she used to delete photos of herself secretly from her friends' cameras. Watch how Chalene Johnson's intense cardio conditioning program, TurboFire, transformed her body and changed her life.

Success Story – See How P90X Changed Tommy

The first time Tommy did a P90X workout, he couldn’t do 20% of what they were doing on-screen. He followed Tony’s advice “Do your best and forget the rest”, and he did whatever he was capable of. In his first 90 day, Tommy lost 47 lbs!

Customer Success Stories – Beachbody Challenge Groups

Beachbody Challenge Groups are a highly effective way to stay motivated, maintain accountability and have the support of others while you achieve your goals. See how Beachbody Challenge Groups have changes the lives of these customers.

I Lost Half My Body Weight and Transformed My Life.

I wrote a post about my weight loss and transformation for my sister's blog, About A Mom. Check it out here.

Baked Salmon with Green Beans & Mushrooms

One of my favorite things to cook for dinner is baked salmon with green beans & mushrooms.  For this dish I baked wild-caught salmon with some coconut oil, pink Himalayan crystal salt, fresh rosemary, and chopped pecans. I baked it in a clear, glass casserole dish in a 350 degree oven until the salmon flaked with a fork. The green beans I sauteed in coconut oil on medium heat with button mushrooms, baby Portobello mushrooms, onion, rosemary, and garlic. I’ve served this dish to my daughter and friends and they love it. It is both Primal and Paleo.

21 Day Fix

It’s all the buzz in the fitness world, Autumn Calabrese's workout program, the 21 Day Fix!!  It came out on February 3rd, 2014.  It is a rapid weight loss program that is designed to give you  a nutrition guide with portion controlled containers, a workout program, plus the support and accountability of me as your coach!

What is the 21 Day Fix?
The 21 Day Fix program takes the guesswork out of weight loss. It’s a unique portion-control system combined with easy-to-follow workouts that fit into anyone’s busy schedule. Trainer Autumn Calabrese shares her passion for food and fitness as she shows you how to make simple choices that add up to life-changing results.
Umm hello, sounds perfect, right?!!!   I am so excited about this!  How often do you feel this way;  you are eating healthy, you are exercising, but you just aren’t losing weight.  Usually, it comes down to portion sizes of the food you are eating. So this program is specifically designed to help you in that area!!

What is included?

In the 21 Day Fix Challenge Pack: You will receive 7 workouts on 2 DVDs – Dirty 30 workout, Total Body Cardio Fix, Upper Fix, Lower Fix, Pilates Fix, Cardio Fix, Yoga Fix. Plus the nutrition guide with 7 containers for portion control. You will also get a workout calendar, 3-day Quick Fix that Autumn uses for photoshoots, an eating plan, and 24/7 Online support, and a shaker cup. Plus a 30 day supply of Shakeology in any flavor.

What does the nutrition plan look like?

The nutrition plan is simple. No food is off limits because everything is in moderation. The food is easy to shop for, prep, and eat. You are allowed Shakeology. When you order the 21 Day Fix, you receive portioned food storage containers that are measured out for the perfect portion. You don’t have to count calories. It’s planned out all by containers. The containers are easy to carry with you, and they are microwave and dishwasher safe!

Can I modify meal plans for my needs?

Yes! The meal plan can be adapted to meet your needs, and there are directions on how to do so included with the materials you’ll receive when you order the 21 Day Fix.

Can I have a cheat meal?

Yes. You can have a treat a few times a week, and she does break down how to include for something like a glass of wine or chocolate.

What results can I expect?

People generally lose up to 10-15lbs! It isn’t a starvation or quick-fix type of program either. You can lose 10-15lbs and keep it off when you practice the healthy habits you learn in those 21 days.

What are the workouts like?

They are 30 minutes long and vary daily. Autumn Calabrese is the trainer. Each workout is intense and necessary to your results. Two of the things I love about the 21 Day Fix is 1) the workouts are only 30 minutes, and 2) there are modifications for everyone. So whether you are a beginner or an athlete, these workouts will work for you.

What equipment will I need?

You’ll need a set of dumbbells or a resistance band.

So how can you score your own copy of the 21 Day Fix?!?

For starters you can sign up for a FREE Beachbody accountmessage me on Facebook, or shoot me an email at rachaelebner AT gmail DOT com.Then I will send you the details of the 21 Day Fix.  I will be hosting challenge groups for individuals who would like the continued support, guidance, motivation and accountability to start and complete the workout program! I will be there to walk you through the nutrition plan, to teach you how to plan it out, how to make it work for your lifestyle, and to keep you accountable.  The group is done through an online closed support group. That means that no one but the members of the group can see what is being posted.  I will not let you fail!  If you invest in me, then I will invest in you!  The only cost is the cost of the challenge pack which includes everything you need to get started.  The 21 day nutrition guide, the program manual, the workouts, free shipping, discounted price and me as your coach for the accountability, support and guidance!  Let’s make it happen!  You are going to  look amazing this spring and summer!  Why not start now!?  You can be the next TRANSFORMATION STORY!!!
More Q & A
21 Day Fix Challenge Pack:
Price: $140
21 Day Fix Base Kit
Price: $59.85

Which kit is included in the Challenge Pack? The 21 Day Fix Base Kit is included as well as a 30-day supply of Shakeology in any flavor and 1 month of free Beachbody VIP Club membership.
How long are the workouts? Approximately 30 minutes each.
What is the workout schedule? One 30-minute workout each day for 21 days.
What is included with the container set? 7 color-coded containers + Shakeology shaker cup.
Can the Eating plan be done on it’s own? For best results, the eating and workout plan is essential.
What if I’m already doing another Beachbody workout program? No problem! You can use the 21 Day Fix nutrition plan along with any other Beachbody workout program. However, you may need to adjust your portions if you are engaging in more intense and/or longer daily workouts.
Why can’t other containers be used? Few, if any, containers come in the sizes required.
Can I eat out at restaurants during the Fix? Yes! The Eating Plan includes a Restaurant Guide.
What does “no off-limit foods” mean? Treats (like dessert and wine) are incorporated, not off limits.
What about my dietary preferences? You can still eat vegetarian, vegan, paleo, primal, or low sodium using this program.
What happens after the 21 days? You can adjust your food portions for maintenance and continue exercise of your choosing or you can repeat the 21 Day Fix as many times necessary to reach your weight loss goals.
Will I have support? Yes!!! As your coach, I will be here to support you all along the way. You will also have the support and encouragement of the other Challenge Group participants. I have been fitness coaching for two years and I am also a Certified Personal Trainer. I’ve also had my own transformation and have lost 130 lbs with some of our other workout programs, eating healthy, and from drinking Shakeology every day. Just contact me or follow and contact me on Facebook.

Why Do We Need to Drink More Water?

We hear it all the time – drink more water. But why do we need to drink more water? I found answers while going through my Certified Personal Trainer course.
According to the National Academy of Sports Medicine (NASM), sedentary men should consume on average 3.0 L (approx. 13 cups) and women 2.2 L (approx. 9 cups) of water per day. Individuals participating in a fat loss program should drink an additional 8 oz of water for every 25 pounds they carry above their ideal weight. And if an individual is exercising intensely or residing in a hot climate, water intake should be increased.
Wow! I know, that is a LOT of water every day. It can be difficult to drink that much water every day if you’re not used to it. You may be wondering if it’s reallythat important to drink so much water. The answer is, YES!
Water is vital to life itself; it constitutes approximately 60% of an adult’s body by weight. Whereas deficiencies of nutrients such as the macronutrients, vitamins, and minerals may take weeks or even years to develop, one can only survive for a few days without water.
Ways that Water Benefit the Body
*Endocrine gland function improves.
*Fluid retention is alleviated.
*Liver functions improve, increasing the percentage of fat used for energy.
*Natural thirst returns.
*Metabolic functions improve.
*Nutrients are distributed throughout the body.
*Body-temperature regulation improves.
*Blood volume is maintained.
Water and Performance
The importance of proper hydration cannot be stressed enough. ­ The body cannot adapt to dehydration, which impairs every physiologic function. Fluid loss of even 2% of body weight will adversely affect circulatory functions and decrease performance levels.
Effects of Dehydration
*Decreased blood volume
*Decreased performance
*Decreased blood pressure
*Decreased sweat rate
*Increased core temperature
*Increased heart rate
*Sodium retention
*Decreased cardiac output
*Decreased blood flow to the skin
*Increased perceived exertion
*Increased use of muscle glycogen
Thirst alone is a poor indicator of how much water is needed. Athletes consistently consume inadequate fluid volume, managing to replace approximately 50% of sweat losses. So it is important to drink water throughout the day as well as during exercise.
Guidelines for Fluid Replacement for Athletes
*Consume 14 to 22 ounces (1.75 to 2.75 cups) of fluid 2 hours before exercise.
*Drink 6 to 12 ounces of fluid for every 15 to 20 minutes of exercise.
*Fluids should be cold because of more rapid gastric emptying.
*If exercise exceeds 60 minutes, use of a sports drink (containing up to 8% carbohydrate) can replace both fluid and dwindling muscle glycogen stores.
*When exercising for less than 60 minutes, water is the experts’ choice for fluid replacement.
*The goal is to replace sweat and urine losses.
*Ingest 16 to 24 ounces of fluid for every pound of body weight lost after an exercise bout, especially if rapid rehydration is necessary, as in twice-a-day training.
So now that I’ve given a lot of information about why it is so important to drink enough water, you may be wondering how on earth you’re going to drink 9-13 cups or more a day. Here are some ideas:
Ways to Drink More Water
*Carry water with you everywhere. Keep a reusable water bottle in your purse, gym bag, desk drawer, or car, and be sure to refill it regularly.
*Lobby for a water cooler in your office.
*Substitute Water for Sweetened Beverages and Alcohol
*Alternate between alcoholic drinks and water at parties, bars, or meals.
*Replace soda or sports drinks with water.
*Quench your thirst with water.
*Drink Unsweetened Water-Based Beverages such as unsweetened herbal or fruit teas and water infused with fresh fruit or mint leaves.
*Try carbonated water such as sparkling water.