STATURDAY: My Journey with PiYo, T25, 21 Day Fix Containers and Shakeology

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.

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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.

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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.

I am still doing the 21 Day Fix Meal plan (which the challenge packs are ON SALE this week, if you've been thinking about getting it, get it now while it's on sale - only one more week left!!!!), but I need to do better about my portions and those candies at work.  With some of the stresses with the wedding, I won't lie - I have definitely had my fair share of CHOCOLATE!  haha!  Do I beat myself up about it?  No.  But, I have 21 days till the wedding now, so I need to hold myself accountable and kick-it into high gear.  I can do it - I know I can!  :)




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!  :)

Until next time...

STAY WARM and be HAPPY!  :)

Yours in health and happiness,
Coach Melissa

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

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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.

Create NEW Habits!

Creating NEW Habits...

We have all tried this and we have all failed before.

I want to share with you how I think you can do it and stick to it! What works for science and physics also holds true to building habits. When you’re new to making positive changes that last and stick, our bodies will fight us for a number of weeks because we’re forcing it to do new things.

HOWEVER…If you can rack up a few small victories along the way, especially in the beginning, it becomes infinitely easier to CONTINUE having small victories.

Remove emotion from the equation – automate your habit as much as possible so you don’t even have to think about it. Here are some examples:

Example: If your goal is to get up and workout in the morning, then go to sleep with your workout stuff at the foot of your bed. If that’s not enough, sleep in your workout clothes. As soon as you wake up, before you have time to think about sleeping in, push yourself out of bed. Struggle getting out of bed? Put your alarm clock on the other side of the room so you HAVE to get out of bed to turn it off.  I had to do this initially!

Example: If your goal is to eat healthy every day, don’t give yourself an option of not eating healthy – throw out the junk food in your house and start preparing meals the night before. Better yet, do your weekly meal planning on the weekends when you have a little more time for planning and grocery shopping.

If you tend to let emotion get in the way, automate your habit-changing process as much as possible. That way, you won’t have to ask, “should I skip this or should I not” or “should I eat this or should I not?” you just DO things because that’s what you’re doing.

What if excuses were no longer an option? What if you decided right now that you are no longer allowed to use excuses? Suddenly, your decision to do or not do something just got a WHOLE lot easier. No isn't an option…so you might as well do it.

Maybe you don’t have that kind of iron will, and you need help. Accountability is KEY. With the challenge groups I do monthly, I have already set up that accountability factor for you, so do use it.  However, if you haven't joined one of my groups, you can always get an accountability partner - find a friend or family member that you trust to hold you accountable towards your goals!  Or better yet, sign up to have me as your FREE coach and join my team!  :)  

Here are some suggestions for the steps to making NEW habits work (these habits apply to everything, not just exercise or nutrition...)

•Start small - pick ONE habit that’s easily completed.  Do it every day.
•Build momentum - as you get good at completing that small task, slowly expand and build momentum with your victories.
•Automate - remove emotion from the equation! The less steps between you and desired habit the more likely you’ll be to finish.
•Remain accountable – do what you need to do to keep yourself accountable through the first few weeks. Make the pain of skipping your habit more painful than actually spending the 5-15 minutes doing it!