I apologize that it has taken me a while to write about my progress. I have been in the throws of wedding planning - so every free moment that I normally would use towards writing my blog, I devoted towards wedding planning. Actually, in writing this - I can't believe how quickly time has flown and that my wedding is officially 21 days away. It feels like I blinked - I thought I had more time! And note that I totally caved this week and ended up hiring an event planner so that I wasn't so stressed out on the big day. I really want to make sure that I take in moments throughout the day and just enjoy everything. Enjoy being with our close friends and family. Enjoy saying "I do" to my best friend. That's really the whole point, isn't it? :)
I have been keeping up with my PiYo and T25 joined schedule. I love how Beachbody thinks of everything! :) I am doing well at exercising 4-6 days per week first thing in the morning. I have continued to do the program in sequence, even if I miss a day. I have found over these last few weeks that I have gotten MUCH stronger and the programs get easier. I notice that in some spots where I would normally drag and not be able to push any harder, I was able to do faster and better this week without stopping. Those little things are wonderful motivations to keep pushing and move forward.
Annnnddd....
Of course, I also notice the way that my CLOTHES feel. My pants are getting big around my waist, my shirts are even getting looser - and my ARMS are getting so much more toned. That was the entire reason why I decided to do the programs together, because it helps in definition! Getting married on a beach, I want to have nice toned arms!!! :) In terms of toning the body and getting it long and lean, this is really a great program. In terms of losing weight, I am losing some, but not much on the scale. I have lost more inches than I have weight because of the muscle building and toning. I will totally take that though! I would rather FEEL and LOOK my best, than rely on a stupid number. I encourage YOU to do the same when you're working out. Take those measurements and photos before and at the end. It is super important and a wonderful way to stay motivated! :)
My starting Measurements as of January 12th:
Weight: 154.6
Chest: 38 in.
Waist: 33 in.
Hips: 38 in.
R. Thigh: 22 in.
L. Thigh: 22.5 in.
R. Arm: 12 in.
L. Arm: 12.1 in.
____________________________
Total Inches: 177.5 in.
My current measurements as of February 21st:
Weight: 152.1
Chest: 36.25 in.
Waist: 32
Hips: 36.5
R. Thigh: 20.5 in.
L. Thigh: 20.5 in.
R. Arm: 11.2 in.
L. Arm: 11.25 in.
_____________________________
Total inches: 167.95 inches
I have lost a total of 10 inches off of my entire body and I'm down nearly 3 pounds! I am so thankful for Beachbody and I am so happy with the programs and Shakeology. Slow and steady wins the race. Those are 10 inches and 3 pounds that won't easily be added back onto my body again.
Currently, I am running a 21 Day Nutrition and Fitness Fix group. It is going so well that I already have one of the participants who has lost 3 pounds already in the first week alone! That makes me feel so good! I love to help people and I love seeing people succeed. I am merely a guide for you and provide a platform (i.e. Challenge Groups) to help support you and hold you accountable. You ultimately have to do all the work, but I'm with you every step of the way. I, too, still work at this every day --- it does get easier. The more you know your "why" - the easier it gets because nothing will stop you from getting there.
My next post will have my before and after photos as I finish this dual program - I can't wait to show them to you! :)
Got any questions? Want to join my next challenge free group?Want me as your coach? Simply e-mail me - I don't bite! :) I'm happy to help you in any way I can - coachmelissamckim@gmail.com
I hope you don't mind me getting real here. But, as I sit here writing this today I have come to the realization that this truly is a journey. It is constant work and I am amazed at how far I've come and how much farther I can really go.
What is a journey anyway? According to the dictionary it is an "act of traveling from one place to another". So that then leads me to my next question which is, what am I traveling to? What do I want?
I want to live a healthy and happy life as well as be happy with my body and my weight. I want to feel comfortable in my clothes. I want to teach and help others on their own fitness journey. That is what I still want and what I keep striving to achieve.
I have been doing the Beachbody programs since January 2014 and I've seen some amazing transformations within myself and my body. Heck, I've even become a coach and am helping others by hosting Facebook Challenge Groups and offering guidance! That has all been amazing and I love doing it.
Yet as I sit here, I gotta be honest, I've been feeling incredibly down... I feel like all of a sudden I don't know what to do next for my weight loss journey. I have enjoyed the 21 Day Fix program and drinking my Shakeology daily, but I want to do more.
These last few weeks have been a yo-yo when it comes to my weight loss. I've been watching what I eat and exercising 7 days a week for the last 5 weeks for 30 minutes, but I've been noticing that the weight isn't easy to come off, I'm stuck. I think that I'm in what everyone calls a "weight loss plateau".
What do I do now? I'm stuck in the middle of my journey. What does one do when you find that you aren't able to get to your goal? The answer...??
Find another way...don't give up.
While I have enjoyed the 21 Day Fix program, I must say that it isn't working as well as I would have hoped. I have lost some inches and the diet containers are amazing, but I think that since my body is in good physical condition I need to challenge it a bit more with some more intense cardio and weight training routines. So this week, while I continue to finish out my last week of the 21 Day Fix program, I will be looking at purchasing another Beachbody program to see if it will help in my continuation of weight loss and losing inches. I am trying to decide between Chalene's TURBOFIRE or INSANITY.
Which one do you think I should try next? COMMENT below on this post.
I am planning on placing my order tomorrow - so let me know your thoughts.
I never got the chance to post last weekend, as I was finishing up my teacher training for Kundalini Yoga. It is a very busy month, as I've been doing nothing but studying and research for my two papers that are due Mid-June. Plus, Johnny and I have been doing a lot together (wedding planning, cleaning the house, working our day jobs, working out and sleeping!!).
Here is a current fun photo of us from Easter! :-)
So - because I'm a little overworked and stressed out, I haven't been the best person with this program's nutrition plan (I will get better though these last two weeks). As such, I don't think I've lost as much weight as the others have doing this program for the first time, BUT I have kept up with working out 7 days a week like it calls for and that alone has made some amazing changes with my body. I can say that I've happily lost 5 pounds in the last 4 weeks, even by having a few cheat meals on the weekends. If you put in the work and try your best, you will see results with this plan.
"You gotta be willing to do something you've never done in order to get something you've never had!"
I am thinking I may continue the next 2 weeks so that I can have a full 2 rounds of the program under my belt. I will post my final results at that time! Promise!
I would recommend this program to anyone who needs to lost a few pounds quickly and get toned fast. My legs are toned and my abs are getting defined, which again, it feels like work in progress.
While I don't drink alcohol on a regular basis, I also like that it does allow those who like it to have that occassional glass of wine! I am sure there are some of you who are jumping for joy with this news. 👍👍👍
Below you will find another meal plan that was created by my own Beachbody Coach. She is so creative, I must say that posting this on my refrigerator alone gets me motivated to eat all this healthy food!
Stay tuned for further updates and information on this program, recipes, motivation, health tips / info and soon... how to strengthen your body, calm your mind, and uplift your spirit (aka, Kundalini Yoga)!
As always, don't hesitate to reach out should you have any questions, want to join in an upcoming challenge group or need some help! I am reachable at coachmelissamckim@gmail.com.
This morning I was NOT in the mood to work out, at all. This program is 7 days a week for three weeks and my body hasn't been used to that! However, I DID work out because I knew that when I completed the workout, I'd feel better about it. I especially like to work out in the mornings because it's the first thing I do when I wake up - it's routine. By making it routine, it is easier to get my butt out of bed. YES!
While the exercising is going well, I will say that this week was a challenge for me and my nutrition, as it was very apparent on the scale this morning by me gaining .5 pounds. I had 4 cheat meals this week and by making those decisions, it added up and I'm now paying the consequences.
Is a .5 weight gain a big deal in the grand scheme of life? No.
Do I know what I need to do to next week? Yes.
Do I stress out about a little weight gain? No.
I've come to realize that life is just too short to sweat the small the stuff. I know that I didn't do as well as I could. I know that I could have made better choices this week. So, next week, I'll be a lot better. Here is my Week 3 Meal Plan, all ready to go (inspired and created by my own Coach Lisa! :)):
On a side note, I do have a new favorite Shakeology Recipe that came with the 21 Day Fix program, this is happiness every morning after I work out! I wanted to be sure to share with you all! See below:
Also, I love the ladies in my challenge groups as they all hold me accountable! It is great to go through something like this with other people - other people who are all striving to change and incorporate a better healthy life style!
Thank you all for your continued support! Week 3 is going to ROCK and I can't wait to post my before & after photos!
I had an interesting conversation with my Mom the other day about this very question. It’s a debate where I've heard both sides of the story: Is it better or worse to work out on an empty stomach?
I think I have found the final answer.
Well, not the final answer. Different people work out best under different circumstances, and deciding whether someone should eat before training can be like telling them what time of day to work out or which diet they should follow—it largely depends on what works best for the individual. But it is time to dismantle some old myths.
According to my findings and contrary to popular belief, fasting before a workout can actually be beneficial to your health and losing weight! Check it out.
movie isn’t convincing enough, consider this: An empty stomach triggers a cascade of hormonal changes throughout the body that are surprisingly conducive to both building muscle and burning fat.
The fasted state produces two significant effects: 1. Improved insulin sensitivity. Put very simply, the body releases insulin (a hormone) when we eat to help us absorb the nutrients from our food. The hormone then takes the sugars out of our bloodstream and directs them to the liver, muscles, and fat cells to be used as energy later on. The trouble is that eating too much and too often can make us more resistant to insulin’s effects, and while poor insulin sensitivity ups the risk of heart disease and cancer, it also makes it harder to lose body fat. Eating less frequently (i.e. fasting more regularly) is one way to help remedy the issue, that makes it easier to lose fat, improves blood flow to muscles, and even curbs the impact of an unhealthy diet.
because it results in the body releasing insulin less often, so we become more sensitive to it—and
2. The second reason a good old-fashioned fast can promote muscle gain and fat loss comes down to growth hormone (GH), a magical elixir of a hormone that helps the body make new muscle tissue, burn fat, and improve bone quality, physical function, and longevity. Along with regular weight training and proper sleep, fasting is one of the best ways to increase the body’s GH: One study showed that 24 hours without food increases the male body’s GH production by 2,000 percent (!!!), and 1,300 percent in women. The effect ends when the fast does, which is a compelling reason to fast regularly in order to keep muscle-friendly hormones at their highest levels.
We can’t speak of muscle-friendly hormones without bringing up testosterone. Testosterone helps increase muscle mass and reduce body fat while also improving energy levels, boosting libido, and even combating depression and heart problems—in both men and women. Fasting alone may not have any effect on testosterone, but there is a surprisingly simple way to produce large amounts of both “T” and growth hormone at the same time, creating an optimal environment for building muscle and torching fat: Exercising while fasted.
The Fast Way to Improve Performance
Exercise, especially intense exercise that uses a lot of muscles (think compound movements like deadlifts and squats) causes a big surge in testosterone—which is why it can make good sense to combine exercise and fasting. Many studies have found that training in a fasted state is a terrific way to build lean mass and boost insulin sensitivity, not just because of the nifty hormonal responses, but also because it makes the body absorb the post-workout meal more efficiently.
In short, fasted training helps to ensure that carbs, protein, and fats go to the right places in the body and are stored only minimally as body fat. Exercising on an empty stomach has been shown to be especially great for fat loss, and it’s even been shown that people who train while fasted become progressively better at burning fat at higher levels of intensity (possibly because of an increase in fat-oxidizing enzymes).
Not interested in training like a bodybuilder? There are also potential benefits for endurance athletes, since fasted workouts can improve muscle glycogen storage efficiency (say that three times fast!). What that means, basically, is that running on empty can make the body better at using its energy stores. The occasional fasted training session can improve the quality of “fed” workouts (or races) later on.
In a nutshell: When the body learns to exert itself without any food, it gets better at performing when it does have fuel in the tank.
Now, we would be remiss if we didn’t acknowledge that some studies have shown impaired performance as a result of fasted exercise. That said, many of these studies are of Ramadan fasts, which don’t allow the consumption of fluids (which is not advisable when engaging in athletic activities). Still, the prevalence of people who do eat before exercise is pretty good evidence that exercising after eating can work. Heck, there are even studies showing that eating before exercise can lead to fewer calories consumed throughout the day. But that doesn’t discredit the evidence that fasted workouts, even if occasional, can reap a lot of benefits.
So You Want to Fast Before Exercise? Your Action Plan
I know what you’re thinking. “I can’t handle intense exercise without food in my belly!” Firstly, give yourself a little credit! You’re capable of more than you think with the right frame of mind. Secondly, there are several tips you can follow to help you out with this new approach to eating:
You can consume more than just water. Feel free to quell cravings and get an energy boost with black coffee, plain tea, Shakeology, or any kind of drink or supplement that’s virtually calorie-free.
Break your fast whenever you'd like. A lotofpeople like their first meal right after exercising, since the fast improves the absorption of the post-workout meal, but it’s actually no big deal if the fast lasts for a while longer. Even if you exercise in the morning and don’t eat until the evening, the wave of growth hormone you’ll be riding all day should prevent any muscle loss. However you decide to approach this, your body’s got you covered.
Eat as many meals as you'd like. Note: We didn't say as many calories as you like. But it’s not necessary to eat many meals throughout the day. Despite some long-held myths that the body can only absorb a certain amount of protein at a time, we're completely capable of digesting the day's intake in one big meal (of course, this doesn’t mean that you need to!). Studies have shown that doing so results in no strength or muscle loss, and some have even shown that concentrating food intake into one or two meals each day can be a better way to build lean muscle mass. A lot of protein just takes longer to digest and be utilized, but it still gets digested. Even after eating a normal-sized meal, amino acids are still being released into the bloodstream and absorbed into the muscles five hours after eating. So play around with the feeding times and styles that work best for you.
The short of it: Metabolism and the digestive system are simply not as temperamental as some might believe.
The Takeaway
Eating is perhaps the most ingrained habit we have, and humans are well and truly creatures of habit. Disrupting that habit by skipping a meal or two can be profoundly difficult for some people (particularly those who have wrestled with disordered eating). It’s true that intermittent fasting takes some getting used to as the body learns not to expect food so frequently. That discomfort usually does pass, but if fasting just isn’t for you, then there’s no need to keep it up—just don’t be afraid to try it out. It is just one approach to health and fitness, and certainly not the only one that can get you results.
But myths and misconceptions do need to be dispelled, and this blog entry is here to say this: In general, there is no need to eat before exercise. If you feel better when you do, then by all means, keep it up! However if choking down a pre-workout banana or bowl of oatmeal is a dreary chore that you only do because it’s supposed to help you avoid muscle loss/fat gain/growing antlers, then it’s time to relax. You’re completely free to eat whenever you want. Just listen to your body—it’s got you taken care of.
Happy STATurday! This week has been great! I managed to complete my 3rd week of P90x3 and next week (week 4) starts the transition period into Block 2. Here is a break-down of the Classic P90x3 schedule that I'm doing.
However, I am trying to figure out the best way to go about the beginning of Block 2, as my fiancée and I will be in Sanibel, FL next weekend looking at wedding venues and hopefully picking a date (I AM SO EXCITED!). I won't be able to share my STATs with you next weekend, but I will be posting some pictures of our time in Sanibel! :)
This leads me to a question:
Do those of you that go on vacation still keep up with your workouts? Or do you take the time to rest, relax, and enjoy your time away from the routine? I feel like I want to do a mix of both! haha!
The more I think about it though, I really don't want to go backwards from all the hard work I've put into myself these last 3 months - so I will be bringing the P90x3 workbook with me so that I can still do the workouts in the morning. They are only 30 minutes, that is doable to me. Which leads me to the other nice thing about the P90x3 program, it comes with a nice work out booklet that gives you all the exercises per routine so that you can still do them on the go (you don't have to bring the DVDs!). Maybe I'll be able to get my fiancée to do them with me. :)
My Current STATS
So the good news is I have STOPPED gaining; that 1 pound I gained last week from muscle, is completely GONE this week. I am actually back down to 152 pounds (WOOT, WOOT!). This is a big indicator to me that I LOST 1 pound of body fat. I am also noticing that my stomach has gone down a LOT.
The cool thing about this workout is that you not only SEE the change in your body, but you start to FEEL the changes in your body. When I am activating my core in these workouts, I can actually feel those new muscles WORKING and I'm visually SEEING the results from the abs that are forming!
I look forward to seeing my results at the end of Week 4!
P90x3 Stories
I wanted to share some great transformational stories with you from other P90x3 and Shakeology users - check it out!
Upcoming Challenge Groups & Nutrition Programs
Be sure to check out my upcoming challenges for this year on my Challenge Group page. Starting April 14th, I will be trying the 21 Day Fix program and am looking for 5 people to be part of my Challenge Test Group and being part of this journey with me!
Today was an amazing day of yoga teacher training, so I am posting this up a little late - BUT - I have great news! This STATurday, I am down another 1% in body fat, another 1 around the waist, and another 1 inch in the thighs - what a great start!
One thing I WILL say though is don't expect to lose a ton of weight the first few weeks of this program - as you are lifting weights and really getting your body ready for the next phase. I can tell that even though I am getting toned up and losing inches, I did gain 1 pound this week, which I am sure is muscle, considering all of my other stats went down. This is why it is SO IMPORTANT to NOT ONLY measure your success on the scale but in other ways as well - such as taking measurements and photos. It is a motivator to KEEP going and also a great way to look back and see HOW FAR you've come.
Check out my new stats and photos!!!
BUT, you know what the BEST part of it is?!?! I AM GETTING ABS!! I can't believe I had those underneath all that... well... ya know...FAT!!! I am so excited - this is all happening to me just in time for SWIMSUIT Season! WAHOO!!!!
So, back to the program...
I have really enjoyed my experience with P90x3 and drinking Shakeology over the course of these last 12 days and I look forward to seeing my 30 days results! I am so thankful for all of the encouragement that I have received from my friends and family.
I am also leading a 60 Day Accountability Group & Nutrition Challenge and the ladies in that group are UNBELIEVABLE! They truly inspire me to keep doing what I'm doing. It is so great to know that you're not alone in the journey and learn something from everyone who is going through it all with you too!
If you're interested in being part of my 21 Day Fix Test Group starting April 14th - please let me know - send me an e-mail at coachmelissamckim@gmail.com and I'll be sure to send you more details.
I started on Monday, March 10, 2014 the P90x3 series with Tony Horton and am continuing to drink Shakeology every day. What a FUN trainer to work out with in the morning. He is hilarious - if you're looking for someone who challenges you but who can also make you laugh mid-push-up - this is definitely the workout series for you.
I have to admit - getting the P90x3 program is really daunting at first. It comes with all of the DVDs, a workout book that is rather thick to read and a bunch of things that you need to get before you can even start the training. Amazon.com became my friend last weekend, as I didn't have half of the stuff it needed. So do keep this in mind if you're interested in ordering it! For instance, you DO NEED a pull-up bar OR resistance bands for these workouts; you need a series of weights (not just a 5 lbs dumbbell, like I have); you need yoga blocks (if you aren't that flexible, like me); and you need a yoga mat. At least I had the yoga mat covered! :)
So here are my initial thoughts with the first week of the program:
Day 1 - Total Synergistics was really intimidating - but I managed to get through it and again, Tony Horton's sense of humor really is enjoyable! Every DVD comes with a "Cold Start" warm-up which I was super thankful for when I did the Day 2 Agility X work-out. Holy cow! I have never been so sore in the morning until after doing that DVD! And Day 3 - Yoga X - was by far my favorite part of the week. I knew all the yoga poses from my own teachings and practice and it was a treat for my incredibly sore body. Day 4 involved The Challenge, which was incredibly challenging. He makes
you do push ups and pull ups over and over and over again - you need to pick a number for each and make sure you try and hit that goal each rep. Needless to say, after finishing that DVD, my arms were incredibly sore (it hurts me even to type this out). Yesterday, I did CVX which was actually fun - lots of cardio WITH a weight in your hands. I actually enjoyed it a lot and it gave me a good sweat. This morning (Day 6), I am set to do The Warrior DVD, which is a series of strength training with your own body, no weights. I will let you know how that goes once I finish that up. Sundays will be my day off, but you do have the option with the program to take the day off OR do the Dynamix workout. I can already tell this morning that my body will want to rest tomorrow, but I am going to go to a great Kundalini Yoga class - to help work through the soreness and meditate.
When I weighed myself this morning, I didn't lose weight over these last 5 days, I am still the same as day one, but I have the feeling it is because of the new program. FOCUS T25 did this to me too the first week and then I dropped the weight the second week. While I do think my body is in physical shock with these new workouts, according to the P90x3 planner, Tony doesn't ask you to take measurements or photos again until Week 4! I don't think I will be able to wait that long, so I am going to stick to taking my full measurements and STATs every 2 weeks - it makes me feel good when I see small changes taking place by the small choices I've made each and every day.
In the meantime, here is my BEFORE P90x3 Photo and Day 1 STATS! I can't wait to see what transformations take place by Day 14!!!
“I Don’t Have Time” is a Big Fat Lie I know we’ve all said
it before. We say “I don’t have time” when life gets busy or when we don’t want
to feel guilty about skipping something:
üIf we don’t have enough time to work out, it’s
easier for us to be okay with wheezing after a flight of stairs.
üIf we don’t have enough time to prepare healthy
meals, it’s easier to accept our next unhealthy meal through a drive-thru
window.
üIf we don’t have enough time to clean the house,
it’s easier to accept living in filth.
üIf we don’t have time to apply for new jobs and
make new connections, it’s easier to accept staying in a dead-end job.
It’s not that we don’t have time… It’s that it’s not a
priority… Starting today, you are no longer allowed to utter the words: “I
don’t have time”…Instead, you will say, “It’s not a priority.”… Watch how
quickly your perspective shifts when looking at life’s challenges this way:
ü“I’d love to work out, I just don’t have time”
becomes “exercising isn’t a priority.”
ü“I’d love to eat healthier, but I don’t have
time to cook” becomes “eating healthy isn’t a priority.”
ü“I don’t have time to travel” becomes “traveling
isn’t a priority.“
Suddenly, the excuse of time becomes an incredibly weak
argument. Crap. Stings a bit, huh? The real truth… How you choose to spend your
time defines your priorities. I spent MANY years telling myself that I wanted
to lose weight, but I never seem to find the time. It wasn’t because I didn’t
have enough time, it’s because I never made it a priority! After lying to
myself for years, I finally started taking action.
Your priorities, whether you say so or not, are where you
choose to spend those hours. Make the most of them! It’s amazing how much time
you can find when you minimize the things that aren’t important to make room
for the things that are. Where are you spending your time? Just like keeping a
food journal can be eye-opening, try tracking your time over the next few days
in 30-minute blocks. How much time do you spend on the computer, watching TV,
etc.? I bet you’ll be surprised. I challenge you, starting today, to erase the
phrase “I don’t have time” from your vocabulary. Instead, say “it’s not a
priority.”
Planning to work out doesn’t count as a workout. Good
intentions don’t show up on your body. What I am trying to say is that you are
going to have to SHOW up every day and give it all you got. If you start
skipping workouts and hitting the drive thru the only person you are cheating
is YOU and that’s something I don’t want to see happen!
What I’m saying is the buck STOPS with you! You have to be
committed to making this change and it’s something you are going to have to
work on daily. You can’t expect to wake up overnight and have rock solid
willpower. Sticking to commitments comes from doing what you say you are going
to do over and over again. The more times you follow through on what you say
you are going to do, the more self-trust you build and the more discipline you
acquire.
I have officially completed the FOCUS T25 program and have achieved amazing results!
Check out my BEFORE & AFTER photos (I'm wearing the SAME clothes in both photos!!!) and STATS below:
As you can see, I have lost a total of 13 pounds since I started on this journey! The number 152 has not been seen for nearly 5 years and I am so thankful and happy right now. I have lost a total of 5.4 inches around my waist and down nearly 10% in body fat. Say WHAT?!?!
I am incredibly excited and happy with these results. It was a lot of work and there were many days where I wanted to quit, but because of the support I had with my challenge groups and the amazing program - I didn't give up. I didn't stop. I FINISHED and NAILED IT!
With the help of my Energy & Endurance Formula first thing in the morning, my amazing Chocolate Vegan Shakeology, Nutrition Plan (EATING CLEAN), and support from my Facebook challenge groups, friends and family - I was able to achieve these results! Being active, eating clean, and working out has now become a LIFESTYLE and I love being to help others on their own journey as well.
I am really excited to start another journey with P90X3 and seeing out that program pans out. My overall desired weight goal for 2014 is to be between 140-145 pounds. If I can get there, I will have reached my initial goal of losing 20 pounds. I am already over half way there and can't wait to continue on this journey.
Stay turned for my next journey story with P90X3 and Shakeology! Also, check out the next challenge groups I have coming up this year by visiting my Challenge Details & Registration page on my blog.
I hope that you can join me on the next journey and that I have inspired you to "JUST DO IT".
GIVE IT YOUR ALL: Embrace your sore muscles! Know that every achy body part is becoming healthier and stronger. Don't forget to stretch your muscles to help recover and gain more flexibility.
HEALTHY FOOD; HAPPY BODY!: That craving for a bag of Doritos can be satisfied with the click of a vending machine button. But, the feeling after eating them might not be worth it. Trade in that craving for a delicious fat-burning snack or workout session with your friend for more long-term and healthier results.
REMEMBER YOUR GOALS: We've all had moments of weakness during a workout or while trying to adhere to a healthy meal plan. The trick is to remember those key reasons you started in the first place. If you're getting fit for your family, or trying to do activities together, make an inspiration board with positive sayings and photos to look at for motivation during weak moments.
Well folks, I am in complete shock! I have lost 9 pounds since I began my journey with T25 and Shakeology. I am incredibly happy with the results and from the support that I have received from my challenge group and friends. I AM SO HAPPY!
I started this journey at 165 pounds on December 31, 2013. When I began the challenge group on January 5th, I was only 1 week in and had already lost 1.2 pounds.
BEFORE:
BEFORE: My Stats: 163.8 lbs Waist: 37.6 inches Hips: 40 inches Chest: 37.5 inches Right Arm: 13.2 inches Left Arm: 13 inches Right Thigh: 25.5 inches Left Thigh: 25.8 inches Body Fat %: 37.6%
TODAY: Weight: 156.4
Waist: 34 inches
Hips: 38 inches Chest: 36 inches Right Arm: 11.8 inches Left Arm: 11.9 inches Right Thigh: 21.5 inches Left Thigh: 22 inches
Body Fat %: 36.3%
As you can see - I shrunk down a lot!!! I couldn't even get my bum into those black shorts that you see me wearing today!!! CRAZY!!!!
I've been doingT25 for 30 days now and these are the results I am getting by ONLY DOING 25 minute workouts, 5 days a week and drinking Shakeology every day. I have also been eating clean and up to 5 mini meals a day. This has helped me tremendously in keeping my blood sugars levels even and not making me crave any sweets. That, and Shakeology helps a TON since I get my Vegan Chocolate shake every morning! :)
THIS IS THE HAPPIEST I'VE BEEN WITH MY BODY IN A LONG TIME! I am so happy that I have stuck with my promise to myself and am now on the journey to help others with their health and fitness goals!
Stay tuned for next STATurday to see even more results!
P.S. If you'd like to join MY NEXT CHALLENGE GROUP - please send me a message at coachmelissamckim@gmail.com and I'd be happy to add you to the group on Facebook! The challenge will begin on MONDAY, FEBRUARY 17, 2014. I'll send you more details about what you'll need. Are you in?
I know many people struggle with the nutrition aspect of weight loss and health. Here are some basic tips to get yourself on the right track to eating for your best self!
*Eating 4-6 small meals a day is usually better than 3 large meals. I have found that it really helps to keep the blood sugar levels even throughout the day as well - no 3pm crashes or sugar cravings!
*The less ingredients something has, the better - and if there are ingredients you can't pronounce or don't know of, it's best to steer clear. They say a good "rule of thumb" is to not purchase anything that has more than 5 ingredients in it. Normally, anything more than 5 ingredients probably has chemicals in it that you don't really want to put into your body.
*Keeping yourself hydrated is so important! Drink at least 64 ounces per day! I always bring a water bottle to work and have a sparkling water with lemon or lime flavor at lunch (for something a little different).
*Eat breakfast within an hour of waking up each day. I drink Shakeology every morning after I work out - it is light enough to not make me feel sick but strong enough to help me last for 3 hours until my next meal.
*Avoid WHITE! This includes white sugar, white flour, and white bread. SO IMPORTANT!
*Get enough fruits and veggies per day! I normally always have 2-3 cups of veggies at lunch and dinner. I will also eat a banana and apple or pear during the day. YUM!
*It's best to cut out most (if not all) soda, high-calorie juices, and limit alcohol consumption (for optimal results). STAY AWAY FROM THE DIET SODAS! Instead, have a sparkling water - it helps curb the soda craving as well as adds some carbonated bubbles to your day! :)
*Keep in mind proper portion sizes. You may think you're eating the right foods, but if your portions are out of whack, it's counterproductive. I have tons of measuring cups throughout the house to help me MEASURE everything I add to my plate. You can go to WalMart or Target and get some measuring cups for $2 - get a couple of them so you can keep them in your cereal boxes, etc.
*Get in 2 servings of healthy fats per day - canola oil, flaxseeds, salmon, hazelnuts, olive oil, avocado, etc.
*When dining out, look for items that are "baked", "grilled", "dry-sauteed", "broiled", "roasted", "poached", or "steamed".
I have been keeping up with my PiYo and T25 joined schedule. I love how Beachbody thinks of everything! :) I am doing well at exercising 4-6 days per week first thing in the morning. I have continued to do the program in sequence, even if I miss a day. I have found over these last few weeks that I have gotten MUCH stronger and the programs get easier. I notice that in some spots where I would normally drag and not be able to push any harder, I was able to do faster and better this week without stopping. Those little things are wonderful motivations to keep pushing and move forward. 
Currently, I am running a 21 Day Nutrition and Fitness Fix group. It is going so well that I already have one of the participants who has lost 3 pounds already in the first week alone! That makes me feel so good! I love to help people and I love seeing people succeed. I am merely a guide for you and provide a platform (i.e. Challenge Groups) to help support you and hold you accountable. You ultimately have to do all the work, but I'm with you every step of the way. I, too, still work at this every day --- it does get easier. The more you know your "why" - the easier it gets because nothing will stop you from getting there.
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