5 Easy Tips to Lose Weight and Stay On Track

Many people have been asking me about ways to stay ON TRACK and keep MOTIVATED.  It is all mental – you certainly do have to be in the right frame of mind.  What is your “why”?  What is you reasoning for wanting to lose weight in the first place and to get healthy?  It has to be a strong why so that you can make a promise to yourself and push through. 

I have many friends that just recently had a baby or have been looking to lose a significant amount of weight.  Whether you do have a baby or the scale has been growing over the years and all of a sudden you have 20, 40, 60, to 100 pounds to lose, the task can seem so overwhelming that you may be tempted to give up before you even begin!  Sound familiar?

If this sounds like you, then here are some things that have helped me stay motivated and continue to push through on my healthy-happy-pure-life journey. 

#1: Remember It Takes Time
You didn't gain all that weight overnight, so don't expect to lose it that quickly, either.  This is the hardest one to keep in mind, as we like “instant gratification”.  One bad meal won’t make you fat, just like one healthy meal won’t make you skinny.  It takes consistency and time.  When you're watching your calorie intake and exercising regularly, it's safe to lose about two pounds a week. That may not seem like much, but over time, those little bits of weight loss will add up.

#2: Set Realistic Goals—and Celebrate Them
Sure, your ultimate goal might be to fit into the jeans you wore in college, but in order to stay motivated, you need to set mini goals along the way. Every Sunday night, decide what your goal will be—i.e. to work out three times that week, eat greens every day, or meet with a personal trainer. Then when you reach your mini goal, reward yourself in a healthy way with a new water bottle or a trip to the movies—anything that makes you feel like you accomplished something. 

#3: Know Your Milestones
Since your weight-loss journey is made up of small steps along the way, it's important to track your progress.  I do this by not weighing myself every day, but at the same time and day once per week.  Keep in mind that progress can be made in other ways that don't involve a scale—like having more muscle tonnage or extra energy.  I also highly encourage taking MEASUREMENTS.  When you see that half an inch came off your thighs, it’s something to celebrate!  Seeing how your efforts are working will definitely inspire you to keep it up.

#4: Hold Yourself Accountable
So you ate healthy all week but didn't lose any weight—what gives? Unless you write down every bite you take, it's easier to cheat and grab a cookie here and some fries there. Those handfuls add up, and if you write down your food intake, you'll better understand why the scale isn't budging. It will also keep you honest. You'll be less likely to devour two pieces of cake at your friend's birthday party if you know you'll have to write it down later. To keep you even more accountable, share it with your Coach (aka me!) or a friend!

#5: Don't Do It Alone
The support of your friends and family is huge when it comes to staying motivated.  As a Beachbody coach, this is especially important and why I set up Challenge Groups every month.  It is hard to go through this alone – so when you’re doing things with others, it really helps!  Tell everyone who's close to you that you're trying to lose weight so they can help you stay on track (instead of calling you up to go out for ice cream). Set up fitness dates, share healthy recipes, and have a reliable friend you can count on to call when you feel like you're veering off course.

If you ever have any questions, please reach out to me directly on Facebook or send me an e-mail at coachmelissamckim@gmail.com.

Stay healthy and happy my friends, 

Coach Melissa

STATurday - My Journey with PiYo and Shakeology

As I'm going through Week 3 of PiYo, I am already noticing that those certain excersizes that were hard last week, this week they are so much easier.  That is always a great sign to me.  I feel stronger and am able to hold poses and really dig deeper.

I will say, this week I have not lost or gained weight.  Good sign to me though.  Why you may ask?  My lead diamond coach, Katie Hefner, explains it this way:

"From my friend, nutritionist & NPC Bikini athlete, Erin “Many people reach a plateau after about 3 weeks because they have temporarily gained water weight while they are still losing body fat. The fat you are hoping to lose must be used for energy. 

To use it...your body must combine it with oxygen (oxidize it) to make carbon dioxide and water. These compounds are heavier than the fat they are made of because oxygen has been added to them. The carbon dioxide will be exhaled quickly, but the water takes longer to leave the cells. This excess water creates a TEMPORARY weight gain, BUT that will eventually go away. 

Not many people understand this process, so they give up on the healthy adjustments they’ve made to their lifestyle after 2-3 weeks because they think it’s not working. Stick with it”

So clearly, I'm not going to just quit.  My body is going through changes and I can tell by the way my clothes for better.  Especially my jeans, I am going to have to go shopping here again soon. 

The above photo is one of my favorites from my yoga teacher training. I look at it every morning. I think this quote is so fitting for this as well.  It is a great reminder on the person I want to and strive to be.

I have faith and trust that this program will continue to work.  It makes me happy, I sleep well, and I feel great. But most of all, I believe in myself.  I know I can do it and I look forward to seeing more results in the coming weeks. It is going to be a lot more work, but it will be hard work that is well worth it. 

I hope you can join me on the journey in one of my upcoming challenge groups!  If you have any questions, don't hesitate to reach out at coachmelissamckim@gmail.com

Here is to health and happiness,

Melissa

The Benefits of Exercise and WHY We Should Do It

A lot of people ask "why" exercise? Why can't I just eat better and skip the 30 minutes a day? Here are the best reasons that I have found for regular exercise and I can attest that it has made such difference in my life. 

No. 1: Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

No. 5: Improved Sleep

Do you struggle to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep as that definitely hinders my ability to sleep.

RECIPE: Red, White, and Blueberry Parfait

Recipe: Red, White, and Blueberry Parfait

(Makes 8 servings, about 1-1/2 cups each)

Celebrate Independence Day with this colorful parfait! Bring this to any party, and it's sure to be a hit! 

Ingredients:

·         8 cups       nonfat plain Greek yogurt

·         2 cups       fresh strawberry slices

·         2 cups       fresh blueberries

·         1 Tbsp.      raw honey

Preparation:

1.     Place 2 cups yogurt in a 1½ quart glass dish. Top with 1/2 cup strawberries and 1/2 cup blueberries.

2.     Repeat layers four times.

3.     Drizzle with honey.

Note: Want to make an individual serving? Place 1/3 of the yogurt in a tall glass. Top with 1/3 of the strawberries and 1/3 of the blueberries. Repeat layers twice. Drizzle with 1/2 tsp. of honey.

Nutritional Information (per serving):

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
162	0 g	0 g	0 mg	91 mg	20 g	2 g	17 g	23 g

STATurday: My Journey with the 3-Day Shakeology Cleanse

After doing p90x3 for 30 days, I have come to realize that the program isn't designed to make you lose a ton of weight, it is designed to get you toned and physically stronger.  While I didn't lose any weight - I did lose inches over the course of the first 30 days and toned!  I have decided that I will go back to p90X3 when I get to my ideal body weight and want to maintain.  This is good intel for all you folks out there - so use it to your advantage!  

So, I've decided to switch it up upon my return from vacation in Sanibel, FL and start the 21 Day Fix on Monday, April 14, 2014.  If you'd like to join me on the journey - check out the "JOIN MY UPCOMING CHALLENGE GROUP" page for more details!  :)  I have come to realize that I truly need a program that assists me with portion control so that I don't over eat and continue to lose weight! 

Stay tuned for my journey with the 21 Day Fix and upcoming details on that program, I can't wait to start!

So what have I been doing since my return from vacation?  I have been doing the 3-day Shakeology Cleanse (to the best of my ability - for instance, on Friday I ended up having two salads - full of veggies and protein from chicken and turkey - it's what my body needed).  What I have liked about the cleanse is that you can tailor it to your needs and it has been a REALLY great option after vacation to help get my body back on track.  I have already lost 3 pounds since my return from vacation (which was direly needed after 5 days of indulgence)....  I'm back on track now!

So - what is it?
First of all, it's not a true cleanse. It's a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it's like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.

The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you'll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it's nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you're after is not weight loss—though it will likely occur (like it did with me)—but for your body to be running more efficiently. This should make you feel lighter and more energetic (which it does!), even though you're doing an exercise program.

 

If you're interested in doing the 3 day cleanse and ordering Shakeology, make me your coach so that I can get you a BETTER deal!!!!   You can sign up here:  https://teambeachbody.com/signup/-/signup/free?referringRepId=330957

Check out this link here for further information on Shakeology:
http://teambeachbody.com/shop/-/shopping/MDSUSH311G?referringRepId=330957

 

Daily Regimen

- 1 cup of green tea to start the day

 

Breakfast:
1 scoop of Shakeology (140 Calories)
½ cup of fruit (60-90 calories) – OPTIONAL
Ice to taste
8 to 10oz of water

Snack 1 (85 calories):
1 piece of fruit (apple, pear, orange, banana, mango, etc)

Lunch: 
1 scoop Shakeology (140 calories)
Ice to Taste
8 to 10 oz of water

1 cup of green tea or a detox tea

Snack 2 (you can have the second snack before or after dinner):
1 scoop shakeology (140 calories)
Ice to taste
8 to 10 oz of water

Dinner: 
Salad with filled white fish or poultry (roughly 340 calories)
Greens – 3 servings of veggies, plus 4 oz. of grilled fish or poultry
2 tablespoons of dressing – NO MORE!

RECIPE WEDNESDAY: Eggplant Nuggets

I found another great recipe off from The Earth Diet that I will be adding to my list of eats soon!  These Eggplant Nuggets look delicious and the recipe can be found below.

Did you know that Eggplants are incredibly healthy for you?  According to my research, I have found some of the top benefits of this nightshade plant and what they can do for you and your health!  I am definitely putting Eggplant into my diet more often.

The iron, calcium and other minerals in eggplant supply the essential nutrients required by the body.  

Eggplants contain certain essential phyto nutrients which improve blood circulation and nourish the brain. But remember—these nutrients are concentrated in the skin of the eggplant, so don’t char and throw it away.

They provide fiber, which protects the digestive tract. In fact, regular intake of eggplants can protect you from colon cancer.

Eggplant is low in calories, with just 35 per cup. It contains no fat and its high fiber content can help you feel full.

For centuries, eggplants have been used for controlling and managing diabetes. Modern research validates this role, thanks to the high fiber and low soluble carbohydrate content of the eggplant.

Eggplants have a role in heart care, too. Research studies show they can lower ‘bad’ cholesterol. But you must cook them the right way to get these benefits. Fried eggplant soaks up a lot of fat, making it harmful and heavy. Instead, bake it at 400 degrees, which brings out glorious flavor and gives you all the goodness an eggplant holds!

The heart-healthy benefits of eggplant don’t end with limiting cholesterol. Eggplants are high in bioflavonoids, which are known to control high blood pressure and relieve stress.

Regular consumption of eggplant helps prevent blood clots—thanks again to Vitamin K and bioflavonoids, which strengthen capillaries.

EGGPLANT NUGGETS RECIPE

Serves 4

Ingredients:
3 large eggplants
4 eggs
(vegans can use olive oil or coconut oil mixed with honey to make the nugget coating stick to the eggplant)
3 cups of Almonds (or use hemp seeds as an alternative)
1/2 tablespoons of Turmeric
3 tablespoons of Himalayan Salt
1 teaspoon of Cayenne Pepper (more if you want it spicy)
Extra virgin Coconut Oil for cooking

Action:1. Chop the egg plant into cubes for the nuggets.
2. In a bowl whisk the eggs. Drop the eggplant cubes into the egg and let it soak.
3. Mix the turmeric, almonds, cayenne pepper and himalayan salt in a blender until you have a smooth crumbly consistency.
4. Place one eggplant cube at a time into the spice coating mix and cover well. Do this with all of them.
5. In a fry pan heat the oil. When it is hot and sizzling add the eggplant nuggets to the pan and let it cook until the outside is a crunchy golden brown.
6. Serve with TED chips, wedges, sweet potato fries or tomato sauce! Whatever else you would like to eat it with!

SUGGESTION: 
+ FOR MEAT EATERS: Use Chicken for Chicken Nuggets

This recipe is GLUTEN FREE, REFINED SUGAR FREE, DAIRY FREE, SOY FREE.

STATurday: My Journey with P90x3 and Shakeology

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! 

Check out this video for further information on the 21 Day Fix: http://beachbodycoach.com/esuite/home/m4mckim?bctid=3124709772001

 

Feel free to send me a message via FB or e-mail at coachmelissamckim@gmail.com and I'd be happy to send you more details about the program. 

 

 



STATurday: My Journey with P90x3 and Shakeology

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.

RECIPE WEDNESDAY: Honey Rosemary Chicken

I found a really great recipe off of "The Earth Diet" which falls beautifully into the Clean Eating lifestyle.  These are definitely going to be a staple in my home!  YUM!

Makes 10 skewers

Ingredients: 1 pound  chicken breast (500g)
3 garlic cloves
5 tablespoons of honey
1 teaspoon of extra virgin olive oil
1 bunch of fresh rosemary (can use dried also)

Action:1. Chop The chicken into cubes. Dice the garlic. Pull the rosemary off the sticks and dice into small pieces
2. In a bowl stir the honey, garlic, olive oil and rosemary together! Add the chicken and let it soak for 4 hours (you can also just cook it right away, but soaking will have the chicken soak the flavors more!)
3. Put the chicken on skewers (You can use the rosemary sticks themselves!)
4. Cook them in olive oil, coconut oil or grill them until ready! Mmm enjoy!
5. Serve with potato wedges and salad!

Benefits:
·         High in protein
·         Antioxidants
·         Good for the brain
·         High in beta-carotene/Vitamin A, thiamin/Vitamin B1, riboflavin/Vitamin B2
          High in iron and calcium

NO-REGRET WORKOUT

NO-REGRET WORKOUT: No matter how big or small the workout, you’ll feel energized, strong, and confident afterward.

STATurday: My Journey with P90x3 and Shakeology

Hi All and happy STATurday!

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!  :)

Check out the intro video to P90x3 - the results you get after 90 days is mind-blowing - I can't wait to see my own:  http://beachbodycoach.com/esuite/home/m4mckim?bctid=2753168682001

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!!!

Make “YOU” a PRIORITY

“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:

ü  If we don’t have enough time to work out, it’s easier for us to be okay with wheezing after a flight of stairs.

ü  If we don’t have enough time to prepare healthy meals, it’s easier to accept our next unhealthy meal through a drive-thru window.

ü  If we don’t have enough time to clean the house, it’s easier to accept living in filth.

ü  If 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.”

 

NO MORE EXCUSES!

STATurday: My Journey with Shakeology and FOCUS T25

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".

STATurday: My Journey with T25 and Shakeology

Well folks - today marks the completion of my 9th week of T25 and drinking Shakeology.  I am SUPER excited to say that I have lost a grand total of 11 pounds since I started this journey on December 31st. 

Since last STATurday, I've lost a healthy 1 pound of additional weight.  I am currently at 154 pounds and am so incredibly happy.  I have not seen that number in nearly 5 years and it makes me really proud of myself. 

Next STATurday, I will be posting my final measurements, weight, and before/after photo.  Week 10 of T25 is the final week!!!  I can't believe that this journey is nearly over.  I am so thankful that I was introduced to such an amazing workout program and product. 

 

 

MOTIVATION: HEALTHY FOOD; HAPPY BODY!

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.

 

 

 

 

STATurday: My Journey with T25 and Shakeology

Today is a VERY special day - it's STATurday! 

I just completed 8 weeks of FOCUS T25, drinking Shakeology, and sticking to the nutrition plan.  I sort of want to cry right now because I have officially lost 10 pounds and am HALF WAY to my weight loss GOAL! 

You have NO IDEA what this means to me.  I have been working so hard to get here and it feels AMAZING to have achieved this goal.  To have met this gives me even further motivation to continue on for the last two weeks of the FOCUS T25 program.  It is truly an amazing work out program and you can't argue with 25 minutes a day for 5 days a week! 

As you can see - my entire body has resulted in a HUGE change.  I have lost 10 pounds off my body, which has resulted in also losing:

~ 4 inches off my WAIST!
~ 2 inches off my HIPS!
~ 2 inches off my CHEST!
~ 2 inches off my ARMS!
~ 5 inches off my THIGHS!

Resulting in a TOTAL INCHES LOSS OF: 15 INCHES OFF MY BODY!!!!!

TOTAL FAT OFF MY BODY?  7%!   THAT IS AMAZING!!!!

I love being a beach body coach, I love feeling healthy, I love being fit, I love having ENERGY, I love my Shakeology, I love my friends and family who have been supporting me through this journey, I love my CHALLENGE GROUPS and I LOVE YOU ALL FOR READING MY BLOG AND KEEPING ME MOTIVATED!!!  I am just a BIG BALL of LOVE right now! 

I seriously can't wait to share my LAST photo of FOCUS T25 in 2 weeks!   This means I need to start thinking about another beach body program to begin... any thoughts on the next one I should order?!  I'm caught between getting P90X3 or TURBOFIRE!

COMMENT on this post or E-MAIL me directly at coachmelissamckim@gmail.com and let me know the program you think I should do NEXT!  If you're also interested in being part of my Facebook Challenge Groups in the future, please don't hesitate to reach out!

Stay tuned to next week for my STATurday results!

STATurday: My Journey with T25 and Shakeology

Well - it's my check in week for STATurday!  The good news is that I didn't gain and I didn't lose.  I am at the same weight as I was last week.  With Valentine's Day treats and the Pizza that I had last night for dinner with my fiancée, I am actually pretty pleased with this scale result!

While I didn't lose weight on the scale, I can tell that I've gained muscle since my body fat percentage went down from 36.3% to an even 36%.  That is awesome!  That is why I stress the importance of taking measurements in other ways (other than just the scale).  The scale doesn't give you the whole picture!  Check out this YouTube Link on how to take the proper measurements and keep track of your progress: 

And if you haven't done so already, you should become a member on Team Beach  Body - they have a GREAT feature that allows you to keep track of your progress and goals.  As you can see here, I have been measuring myself roughly every 14 days.  It keeps things nice and organized and really gets you excited to see all that hard work paying off!  Sign up for FREE Membership on Team Beach Body's website.  Here is the link:  FREE Beachbody Membership

Thanks so much for following me on this transformational journey with T25 and Shakeology. I am really loving the program, the support I'm getting from my own coach and the people on Team Beach Body, along with my challenge groups on Facebook! 

My hope is that someone reads this and gets inspired to make a change in their life as well - I am so happy I made this choice and am enjoying the ride!

Stay tuned for my full STATs next STATurday!  I like to post pictures up every 14 days to be in line with my measurements and can't wait to see next week's photos!