21 DAY FIX EXTREME LAUNCHES FEB 2, 2015!

Are you ready to get EXTREME??? Not sure? Let me ask you a few questions:

1) Are you tired of avoiding the camera and are you ready to get BACK IN your family photos?
2) Do you crave more energy?
3) Are you ready to eat REAL food and nix those pesky cravings?
and finally…
4) Can you commit to following a meal and exercise plan for three weeks if I can guarantee REAL results?

If you answered YES to the questions above then you are eligible to participate in my 21 DAY FIX EXTREME TEST group! 

The original 21 Day Fix changed not only my life last summer but has changed the lives of thousands of women out there that couldn't shake that last 5 to 10 lbs! 

These are REAL results from our 21 Day Fix team:

Impressed? Want more details?
There are 7 thirty minute workouts and the meal plan comes with the same genius containers as the original 21 day fix. The workouts don't require lots of space or equipment. 

THE WORKOUTS: 
PLYO FIX EXTREME               

AN EXPLOSIVE LOWER-BODY WORKOUT THAT USES JUMPING AND RESISTANCE TO TORCH CALORIES  AND SCULPT MUSCLES.

UPPER FIX EXTREME            

BY ALTERNATING OPPOSING MUSCLE GROUPS, THIS NO-REST UPPER-BODY WORKOUT WILL SHRED THE CHEST, BACK, SHOULDERS, AND ARMS.

PILATES FIX EXTREME           

USING A RESISTANCE BAND FOR EVERY EXERCISE, THIS INTENSE MAT WORKOUT WORKS THE ENTIRE BODY, PLACING EMPHASIS ON THE CORE.

LOWER FIX EXTREME           

GLUTES, QUADS, HAMSTRINGS, AND CALVES WILL GET STRONGER, LEANER, AND MORE DEFINED WITH 30 MINUTES OF CHALLENGING RESISTANCE WORK.

CARDIO FIX EXTREME  

COMBINING WEIGHTED CARDIO MOVES WITH TRADITIONAL METABOLIC TRAINING INTERVALS KEEPS THE HEART RATE SOARING.

DIRTY 30 EXTREME               

USING ONLY SEVEN COMPOUND MOVES FOCUSING ON MULTIPLE 
BODY PARTS AT A TIME, THIS WORKOUT WILL BURN EXTRA CALORIES WHILE DEFINING MUSCLES. GET DOWN AND DIRTY, AND GET IT DONE.

YOGA FIX EXTREME              

A FAST-PACED FLOW YOGA CLASS, COMBINING STRENGTH, BALANCE, FLEXIBILITY, AND POWER.

POWER STRENGTH EXTREME

BASED ON FUNCTIONAL MOVEMENT PATTERNS, THESE NINE TOTAL-BODY EXERCISES WILL CHANGE THE WAY THE BODY MOVES, INCREASING STRENGTH, ENDURANCE, AND POWER.

ABC EXTREME      

A 30-MINUTE WORKOUT THAT TARGETS COMMON PROBLEM AREAS 
BY PUSHING ABS, BUTT, AND CARDIO TO THE EXTREME. IT'LL GET THAT COMPETITION BODY READY FOR THE STAGE.

THE FIX CHALLENGE            

KEEP THINGS INTERESTING AND BURN OFF CALORIES WITH THIS QUICK RESISTANCE WORKOUT!

My team will be leading an exclusive test group for this program for those who are ABSOLUTELY ready to do it and get the best results. It will be available for sale for $140 US on February 2nd and you will ONLY be able to get it through a coach like me. I will be doing it with you in a private group on Facebook and providing, recipes, videos, fun, accountability to stick to it, the community of a BUNCH of women ALL super excited about this opportunity. Fill out the application and I will send you the details and secure your spot in the group.

Bikini season is RIGHT AROUND the corner…don’t you want to look like this!!! Let’s DO THIS!!! Fill out the Application right now!!

https://southernbalance.wufoo.com/forms/i-want-21-day-fix-extreme/

Close to Home - A two part series:

Hello my fellow fitness friends. As you may have noted, I took the month of December off from my blog. The month was filled with festivities, family and fun so there was absolutely no time to fit in new, fresh ideas which is the only type of material I ever want to share with you! 

So here we are on the horizon of 2015. I love a new year as I view it not only as a fresh start but also as a time to reflect back on the blessings of the last year. One of the blessings that I will never take for granted is discovering that I could achieve the level of fitness I wanted in my very own living room! 

And so we kick off the first part of this series which will focus on the benefits of using your very own casa as a personal gym. Over the years, I have belonged to so many types of gyms. From gyms that focused on body building to studios that stressed the benefits of ballet. Each one gave me an understanding of the importance of variety in a fitness routine but sadly, none of them gave me the personal results I was searching for. 

Fast forward to my life as a working mom. The days are busy to begin with so fitting in exercise can be a challenge. For me, the benefits of a program that I can do at home are as follows:

• Time: I can knock most of my dvd workouts in thirty minutes or less. That cuts out time driving to and from a gym. This really comes down to more time with my family! 
• Accountability: I am 100% more likely to fit my workout in at home rather than trying to hit a gym before or after work. 
• Money: The majority of the programs I've purchased have been around thirty dollars for a thirty or sixty day series that can be repeated over time. Most gym memberships are twice that for a monthly membership. 
• Satisfaction: As I accompanied my mom to her new fancy fitness facility on Saturday, I decided to hit the treadmill for a half hour to kill some time while she did a little swimming. As I glanced around the room, I saw so many folks peddling, running and climbing but I did not see a lot of smiling! This lead me to question a few things: 1) How long have these folks belonged to this facility? 2) Are they achieving the results they want? 3) Do they have a coach or peer group checking in with them on a daily, weekly or monthly basis to ensure that they are staying on track? 4) Are they having any FUN?

I have many friends that are fitness instructors that LOVE what they do and personally inspire their students each day. I salute them! I am only sharing my thoughts on home fitness with you to show what works for this Southern gal. I would love to speak with you about your fitness goals for the coming year and how I, as your personal coach can help you achieve them so message me today to get started!

Here's to a brilliant new year! 

All my best!

Tinsley

Letter from a 21 Day Fixer to her Coach

One of the neat things about this coaching gig is the amazing feeling you get when one of your challengers reaches her goal. I received this email from a challenger this morning and she granted me permission to post verbatim in hopes that her story might resonate with someone out there who is also needing a change: 

"I started to write this down yesterday because I was thinking about why in the world I didn’t feel the need to nap (on that dreary, rainy, lazy Sunday).  And it’s because of you.  Thank you for introducing me to the 21 Day Fix!  You saw a friend in semi dire straits and showed me a new way to think about food, nutrition and exercise which has now become part of my lifestyle (ok, maybe not exercise – but we’re working on that : )).  You are such a good woman – a great friend and I do love you.   Thank you for all that you are.  Here is my testimony that I want to share with you:

Participating in the 21 Days has led to some serious personal reflection on habits and health.  

First, you need to know this about me:

·         For the past ten years, I have been a fast food junkie.  I loved McDonalds and Chick fil A.

·         For as long as I can remember have had an insatiable sweet tooth.  

·         I have never had a problem with weight.  

·         I do not exercise- I don’t like it.  At all. 

My habits caught up with me about 8 months ago; this past spring I went to put on some shorts that I had for years and they were not even close to being able to button.  Something else happened that I had not experienced since I was a pre-teen and that was awful break outs.  My skin was a mess - I was even too embarrassed to go my dermatologist who had always remarked what pretty skin I had. 

The first thing I tried was what I always did and had been successful with when things were “snug” and that was to skip a few meals for a few days.  Nothing happened.  Spring turned into summer and after trying on my bikini I was more than discouraged.  I felt so gross, tired and depressed.  I avoided pool parties.  I tried new facial products which made things worse.  I slept during the day, stayed up late.  I made A LOT excuses.  

Looking back, I had been going through a new type of stress since the fall that lasted until the beginning of summer; usually when work stressed I lose weight but this was so emotional – so new that I believe it manifested in these awful exaggerated eating and sleeping habits which affected my overall wellbeing. Could a #1 at McDonalds make me feel better?  You bet!  Rest when the baby rests – no problem!

One night in August, my friend Tinsley, (who had watched my emotional and physical transformation) mentioned the 21 Day Fix.  I didn’t give it much thought until after I saw one of the photos of us from that evening.  So I took the plunge and signed up the next day.  It’s 21 days – how hard can it be?  What is the worst that can happen?   

My biggest worry was my fondness of fast food which I expressed immediately; Tinsley assured me that she would be there to help work through ALL my cravings – wine, chocolate and fast food.  

There were a few big eye openers immediately: one, the amount of water I should be drinking and two, the frequency of food intake – I have never eaten like that before so that was going to be an adjustment.  The other thing I realized was that (aside from the fast food) I was not eating the wrong things (lean proteins, veggies, fruits) I had just been preparing them in the most fattening ways – lots of salt and butter, deep fried, battered etc.,  and then eating at non-optimal times during the day.

These are some notes I wrote down from the August 21 Days:

After Week 1:  Skin VASTLY improved all clear for the first time in months.  More energy, could not nap. Zero fast food cravings.  Sweet cravings did not go away; found that small pieces of dark chocolate worked well.  I found water to wake me up more and faster than coffee.    Hurting, a lot, from the exercise; I love Kat!!   Enjoyed paying attention to and preparing what I was feeding myself and my family.

After Week 2: Noticeable physical changes, clothes fit differently but did not notice a huge difference on the scale.  T encouraged me NOT to weigh myself so I put it away until then end.  Kind of enjoyed the “burn” from exercising (whaa?).  Zero fast food cravings and sweet cravings dissipated.  Energy level great.

21 Day result – 5 pounds and 3 inches off my waist; I could button my shorts but still had a “muffin top”.  No fast food – actually made me sick to think about!  Sweet cravings gone.  Energy level –amazing.  Appreciated the exercise but still not a fan.  Skin back to normal.

I did it!  I made it through the 21 Days.  Was it hard?  The very first day was hard for me.  The exercise was hard for me (remember – I do not do this!).  But the healthy food preparation and portion control came easy.  I was never hungry (except the first day and I do believe it was a mental psych-out – “DIET!”).  That’s not to say I didn’t miss my rich buttery dinners - that 22^nd day I ate a “21 day portion” of Beef Stroganoff – not my “prior portion”.  The lesson here for me is, these foods do not need to be daily food items and the amount of what I thought I needed is not the amount I do need.  

It is now the end of November.  I have since lost another 5 pounds just by modifying intake, eating and preparing foods that my body needs and limiting the foods my body wants.  I have found there are foods that while may taste good make me feel horrible hours later – it’s just not worth it.  Also drinking a ton of water – it tastes so good!  My winter clothes fit and most days I’m not worried about covering up my tummy.  But the biggest benefit is how I feel which is pretty amazing in comparison to where I was just a few short months ago.  

And I’m not perfect!  I have mayo sometimes, I don’t drink enough water on the weekends, sometimes I only have three meals instead of six (but 3 is better than 2 or even 1).  Big Confession: I did get a CFA sandwich on Saturday – two bites and I was done - it did not taste as good as I had remembered.  That was the first FF since August – can you believe it?  After 10 years?!    It’s all progress.

Tinsley is determined to find some exercise that I can “enjoy” so will be test driving PiYo. 

I never - in a million years - would have thought that 21 days can lead to some major transformations that actually work and become habits.  And I could not have done it without such an inspiring and supportive “coach” who gently stayed on me, checked in without nagging, inspired without bragging, and encouraged me daily – all with a smile on her face and in her heart.

<3 ya girl!"

Thanks for sharing, Amy. You are the best and I am so very proud of you. Love you back!!!

How to Beat the Holiday Bulge - Part Deux

Hey y'all! 

I promised you ten tips total so here are the remaining five:

6. Look for opportunities to maximize your total calories burned each day. Park in the spots farthest from the door at Target or take the stairs in lieu of the elevator when heading in to work. Every little bit counts!

7. Eat the protein first. This will guarantee that you are feeding your muscles and protein is guaranteed to fill you up faster than those carb-laden side dishes. Pass the turkey, please!!!

8. Eat a healthy breakfast. We all know the old saying "Breakfast is the most important meal of the day" and it's true!  Breakfast helps rev up your metabolism and will set the tone for the rest of the day. Make a good choice with a mix of protein, fruit and carbs. I love a two egg omelet along-side a bowl of steel-cut oatmeal with blueberries. 

9. Slow it on down! Everyone is on the go, go, go but that doesn't mean you can't take a few minutes to prep a meal or pack a snack to avoid the fast food frenzy! 

10. When you are on the party circuit, do the hostess a favor and offer to bring a healthy dish. Here is a great pie that won't pack on the pounds and is sure to impress!

Chocolate Shakeology Pie

2 scoops Chocolate Shakeology
1 container tofu, silken or firm (approx. 12 oz.)
1/2 cup natural peanut butter
2 Tbsp. skim milk
1 premade pie crust (Whole Foods has whole-grain, graham cracker–like pie crusts that are great for this!)

Directions: Place peanut butter, tofu, Chocolate Shakeology, and milk in blender; blend until smooth and creamy, adding a bit more milk if necessary. Pour into pie crust and refrigerate until firm, at least 1 hour. (Makes 8 servings.)

Calories: 270 per serving

So that's the straight skinny on feeling and looking your best this holiday season. Another sure fire way to beat that bulge is join my post-Turkey day challenge group that starts the week after TG so message me for details! 

Party on!!!

Top 10 Ways to Beat the Holiday Bulge! 

The time is upon us people! In just a few days the Trick or Treaters will be beckoning us to emerge from our dwellings to bestow upon them the goodies of the season. Milky Ways, Snickers, Nerds and Skittles will flow like wine. Most of us already have our arsenals ready. That plastic jack o'lantern or ghost-shaped candy dish is already overflowing just waiting for a child (or a mommy) to sneak a tasty treat. "Oh, I'll just have one" can easily turn into a mouthful of sugary morsels and before you know it-BAM the holiday roller coaster has begun!!!

What starts as one or two Hershey mini's will flow into a few pre-Thanksgiving treats. Starbucks Pumpkin Spiced lattes are at every soccer game on Saturday morning. The month of November will be filled with cakes, pies and other Autumnal yumminess. After we fill our bellies with the taste of Thanksgiving, the real party begins! All is Merry and Bright and super duper sugary! The holidays will pass and the New Year will dawn. Some of us with wake up with a question: "Where did this extra seven pounds come from???". 

Guess what? It does not have to go down like that! Now I am surely not suggesting that you forgo any of the holiday cheer but enter into this festive season with a plan of attack! 

Ever heard the old adage "fail to plan, plan to fail"? Well it is true! A good fitness and nutrition plan set in motion BEFORE the commotion can make all of the difference. I've compiled a few holiday tips to help you enjoy the season without paying that piper into 2015!

1. A little exercise is better than no exercise at all. Don't have time for an hour long spin class between that holiday photo shoot and your child's class party? No worries! A brisk twenty minute walk or a half hour of yoga will go a lot further if you do it four to five days a week. 

2. Don't be afraid to indulge…a little! So you know you are headed to a friend's party where the delicious dishes will be impossible to resist. No worries! Eat a healthy snack beforehand so you won't be trying to fill an empty tank. An apple with a tablespoon of natural PB or a pear with a few slices of brie should fit the bill. 

3. Get some rest! We are all guilty of trying to rock out each day with a measly six hours of sleep. During the holidays, try to get at least seven hours of rest each night and don't be afraid to sneak a little cat nap prior to a big shindig. 

4. Drink your H2O! Divide your body weight in half and you'll know how many ounces of water you need each day. You will be surprised at how full this keeps you and it also keeps away the bloat!

5. Toast it up but don't gulp it down! Libations are most often the biggest sabotage of our fitness goals. If you know you'll be having more than two on Saturday night, you might forgo the Wednesday or Thursday wine. Dry whites are lowest in calories and make sure you choose a sugar free mixer such a club soda. 

So eat, drink and be merry! Don't forget my pre-holiday Challenge Group starts on November 3rd with only a few spots left so message me tonight to reserve your place. 

Cheers!

Stress…friend or foe?

The experts will say that stress can be a good thing. In a fight or flight situation, the Adrenaline and Cortisol produced by your body can give you the "get up and go" you need to rescue someone in danger or get yourself out of a scary situation. But too much of these two can be a bad thing!

As women, we may feel like we are constantly under pressure or maybe inside a pressure cooker for that matter! Raising children is a huge priority in many of our lives and for most, each day brings a new set of challenges. Other daily demands such as work, household duties and caring for family members can leave a gal feeling well - S-T-R-E-S-S-E-D! 

While the mental effects of stress can be overwhelming (anxiety, depression, sleep problems), the physical effects are just as dangerous (digestive problems, heart disease, weight gain). 

Everyone has their own response to stress. While some women may feel nauseous and experience a lack of appetite during a stressful period, others are just the opposite! I am the latter! I tend to eat more, drink more and sleep less during stressful seasons. 

The key to dealing with these times, whether a long season or a short period of time, is have a few "go-to's" that will relieve some of the stress and put you in your "happy place". 

Here are a few of my tips for stress management:

• Eating a healthy and yummy meal. The more colorful the better! 
• Practicing Yoga or Pilates - OR BOTH (working through PIYO below)
• Hanging with your girlfriends. Studies have shown that women NEED other women for support so make sure you are fostering healthy relationships!
• Laughing! Turn on a show or read a book that you know will make you chuckle (Modern Family, anyone!) 
• Get some rest. When I am REALLY exhausted, my hubby makes no bones about making me hit the hay and I wake up refreshed and renewed! 

I hope this will help you 1) Realize what your stressors are and 2) Find three or four healthy ways to find your "happy place"! Please share them below!!!

Tonight I want to talk about the balance between nutrition and exercise. 

Let's envision a weighted scale with food on one side and exercise on the other. Many believe that enough exercise can outweigh bad eating habits and that several hours on the treadmill each week will allow them to eat whatever they want. I was one of those people for almost two decades! I felt like enough cardio and weights freed me up to pretty much eat whatever I wanted any time I wanted. The problem was, while I felt amazing from the endorphins, I still felt out of shape physically. While I wasn't eating junk food every day, I have now come to realize that I had PORTION DISTORTION! I really had no concept of how much food I ate. I was under the impression that if I kept the carbs low enough, that protein was a "free for all". 

Luckily, I found the eating plan of my dreams which totally flips the scale on eating versus exercise! I now eat at least six times per day. My plate contains a rainbow of colors made up of fruits and veggies. I have come to realize that prior to this plan I was barely eating any fresh fruits or veggies on a regular basis! I often catch my co-workers staring longingly at my lunch while they pick at their frozen meals. 

One of the best parts of healthy eating is that I've cut my workout time in half!!! No more hour-long workout sessions. I put in thirty minutes five times a week and have more time to spend with my family. 

So let's be honest: Do you have portion distortion??? If so, send me an email and I will help you get your SOUTHERN BALANCE ON!