60 Day clean eating & Shakeology Challenge Group

Have you ever tried to do a “diet”or stick with a fitness plan on your own? Did you succeed or fail? I know in my life I tried so many times to do things on my own and I would get to a certain place and stall and then just give up. It wasn’t until I reached out to a friend who was a beachbody coach and asked for help that I started to succeed. I joined a challenge group and through all the things I learned in the group, as  well as the accountability, I was able to loose 85 pounds and learn how to keep the weight off. It became a lifestyle change instead of a diet.

I know that if I can do it, you can do it too. We all need someone to help us with the “how” to do it and we all need accountability, and that is what this challenge group will be. A group of people cheering you on and helping you get to the finish line.

Your commitment

In this challenge group you must be willing to commit to a few things.

  1. The commitment for this group is 60 days. You are trying to learn how to change your lifestyle and make this a lifelong thing. I believe that if you can faithfully do this for 60 days, you will succeed.
  2. You must commit to eating clean and drinking Shakeology every day.
  3. You must commit to working out 5-6 times a week. You must talk to me about what type of workout you would like to do and let me help keep you accountable to it. If you do not have a workout in mind, then please look at the amazing workouts that Beachbody offers and choose one of their challenge packs. A Challenge Pack will include a top of the line workout, as well as a month supply of Shakeology.
  4. You must stay active in the group and do the mini assignments each day.

Fitness – your workout

In this challenge group everyone can choose their own workout; Before we start, we will talk about what you are doing and how I can help keep you accountable. I’m a big fan of finding what works best for you and what you will stick with. Some of you love to workout at the gym or go running, some of you might do best with a quick 30 minute workout from home. Either way, as long as you are committed to do it and are willing to push yourself, then it will work for this challenge. If you don’t have a workout that you are planning on doing then look at our challenge packs and choose a beachbody workout that looks like it might work for you. If you are a runner and are committing to run for your fitness, then go for it… but you will also need to cross train and get some weight training into your regimen.

Nutrition

During the challenge we will be talking a lot about clean eating. My hope is to show you how by eating clean you can see your life change right in front of your eyes. If you can get the nutrition down, the rest will be easy.

Shakeology, is super important to nutrition because there are so many vitamins and things that our body needs that we just don’t get each day in the world we live in. Shakeology is our safety net to insure that we do get these super nutrients into our body. Each day you will need to drink shakeology, either as a meal replacement, protein shake, or snack. It does a great job of helping to get rid of the cravings, and will quickly become something you look forward to each day.

My Commitment

As your beachbody coach, I commit to coming along side with you during these 60 days. I will provide you with challenges along the way to help you with learning how to eat clean, as well as challenges and tips for fitness. I am going to show you what I did to loose 85 pounds in just a year and help guide you as much as I can into this new lifestyle.

How to join the challenge

If you would like to join me in this challenge click on the image below and fill out the form or message us on Facebook. Make sure you specify that you’d like to be apart of the Clean Eating & Shakeology group.

There is no cost, except for your shakeology order each month, as well as if you purchase a workout program. You will  need to either purchase a Challenge Pack or just purchase Shakeology.

There are a couple different ways that this can work, so read below to get all the options before you purchase.

Preferred customers

Preferred customers are what beachbody calls “coaches”. Coaches do not have to actually coach, but will automatically receive 25% off of all orders, including discounted shipping costs. There is a monthly fee each month, but it still ends up being less than if you are a retail customer each month. To become a preferred customer all you have to do is sign up as a coach with a challenge pack… the challenge pack includes a workout and also includes Shakeology… when you do a challenge pack the coach fee of $40 is waived too, so it’s a crazy awesome deal!!! Being a coach doesn’t mean you have to actually coach… you can do it just for the discount – which is what i’ve been doing all year… it just made sense to me money wise. Once you fall in love with Beachbody and you decide you would love to help others in their fitness goals, you can do more “coaching” and actually earn some extra income doing it.

If you would like to become a preferred customer and receive the discount, click here; however, we highly suggest you contact us before you do this step so we can help guide you in the process. 

Retail customers

Retail customers are people who just want to purchase the program or Shakeology and don’t necessarily care about a discount. There are no monthly fees, but you will pay the retail price each time you order a new workout or order Shakeology.

If you would like to be a retail customer for this challenge then choose one of the 2 options below.

Option 1 – Purchase a challenge pack – includes your workout program & Shakeology
Option 2 – Purchase Shakeology only

I can not tell you how excited I am to have you join us. Once you’ve done all the necessary steps please message me so that I can make sure you are added to the group and are all set and ready to go!

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45 Day Challenge Group for those who love Orange Theory and want more accountability

I know a lot of people who are addicted to Orange Theory just as much as I am. If you aren’t sure what Orange Theory is, check out my post here about why I love Orange Theory. Orange Theory is an amazing workout and will hit all the areas that you need in order to see huge results in your fitness; however, I’ve seen many people hit a plateau because they are working hard in the gym, but their diet hasn’t changed.  85% of the journey to a healthier lifestyle has to do with nutrition, so, if you are working out faithfully at Orange Theory and not seeing results, you will want to look at your nutrition.

I thought it would be fun to create a challenge group for those of us who are doing Orange Theory, but might want some accountability in going faithfully, as well as eating healthy.

Starting on January 18th, Orange Theory is starting their National weight loss challenge. I thought, what a better way to keep accountable and rock this challenge, than to have an Orange Theory Challenge group here!! So, starting January 18th, 2016 we are going to do a 45 day Orange Theory Challenge Group for all my fellow orange theory rockstars.

During the 45 days you will commit to working out at least 6 times a week, 4 of those days must be at Orange Theory. You must commit to eating clean and drinking Shakeology for those 45 days as well.

I commit to coming along side with you during these 45 days. I will provide you with challenges along the way to help you with learning how to eat clean, as well as Orange Theory specific challenges and tips.

How to join the challenge

If you would like to join me in this challenge click on the image below and fill out the form or message us on Facebook. Make sure you specify that you’d like to be apart of the Orange Theory Challenge Group.

There is no cost, except for your shakeology order each month, as well as if you purchase a workout program. You will  need to either purchase a Challenge Pack or just purchase Shakeology.

There are a couple different ways that this can work, so read below to get all the options before you purchase.

Preferred customers

Preferred customers are what beachbody calls “coaches”. Coaches do not have to actually coach, but will automatically receive 25% off of all orders, including discounted shipping costs. There is a monthly fee each month, but it still ends up being less than if you are a retail customer each month. To become a preferred customer all you have to do is sign up as a coach with a challenge pack… the challenge pack includes a workout and also includes Shakeology… when you do a challenge pack the coach fee of $40 is waived too, so it’s a crazy awesome deal!!! Being a coach doesn’t mean you have to actually coach… you can do it just for the discount – which is what i’ve been doing all year… it just made sense to me money wise. Once you fall in love with Beachbody and you decide you would love to help others in their fitness goals, you can do more “coaching” and actually earn some extra income doing it.

If you would like to become a preferred customer and receive the discount, click here; however, we highly suggest you contact us before you do this step so we can help guide you in the process. 

Retail customers

Retail customers are people who just want to purchase the program or Shakeology and don’t necessarily care about a discount. There are no monthly fees, but you will pay the retail price each time you order a new workout or order Shakeology.

If you would like to be a retail customer for this challenge then choose one of the 2 options below.

Option 1 – Purchase a challenge pack – includes a great workout program (use on off days from Orange Theory) & Shakeology
Option 2 – Purchase Shakeology only

I can not tell you how excited I am to have you join us. Once you’ve done all the necessary steps please message me so that I can make sure you are added to the group and are all set and ready to go!

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**Just a note, that this is not in any way sponsored by Orange Theory. I am just an Orange Theory addict who wants to see others succeed in their health journey. I can not guarantee results; however, I know that with the use of Orange Theory and Clean Eating, as well as supplementing with Shakeology, most people will see amazing results.

 

 

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Orange Theory Dana Park

Orange Theory’s are popping up all over the place and I love it because I have so many friends who are joining this crazy addiction of mine. My goal is to travel all over the country and workout at an Orange Theory at every location I go!! I did get out to La Jolla this last summer which was super fun to see how each Orange Theory is just a little different.

My home Orange Theory is Dana Park in Mesa, AZ. I love the trainers and the staff. It’s like my home away from home.  I’ve gotten to know a lot of the trainers and I love to see that they really do care about everyone who walks in that door. They want to see each person succeed and see their lives transform.

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Since starting at Orange Theory in September of 2014, and sticking strong to my Beachbody challenges and healthy eating, I’ve lost over 85 pounds!!! I’m so thankful for the support of those around me.

I know that if I can do it you can do!!! If you are ever in the area, come to a class with me – if you aren’t in the area, find an Orange Theory that is local and try a class out; most of the times they offer 1 free class to check it out. I promise it will change your life!!!

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 Again, even with an amazing program like Orange Theory, don’t forget that accountability is key, so signing up for a challenge group is really one of the best ways you can reach your health goals. During our challenge groups we will be there to help you each day along your personal journey.

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RUNNING WORKOUTS

When it comes to running, there are several basic types of workouts. As someone using running as a sport, and to get the best out of myself, more than just going out for a jog is required. When I do not have a specific race coming up, I will likely do more  easy and base running (explained below). When training for a race, I incorporate all of these workouts into my training cycles. They each have a specific reason to be included.  My weekly schedule typically includes speed, base, tempo, and long run workouts. At least one rest day is included in every week, even when I am in heavy training mode. 

If you find yourself stuck or bored in your running; change things up and have a little fun.

Easy/ Recovery Run.

This type of workout would be the easy run. This may also be considered a recovery run when it follows a particular hard workout. The real benefit of these types of runs is that they allow you to find the optimal balance between the two factors having the greatest impact on your fitness and performance: training stress and running volume. The more you get into running, the more there is a balance of these two stressors. Training stress is what is experienced during workouts that test your present limits of your running fitness. Running volume has a positive effect on running fitness within the limit of what your body can handle. The benefit of the easy/ recovery run is that your body starts out fatigued from your previous hard workout and experience a level of fatigued running without running too hard or far. The key to this run is that it still has a purpose in your overall training. Its purpose is to add some mileage without taking away from performance in the other workouts. This is best done as slowly as necessary to feel relatively comfortable despite lingering fatigue.

Base Run

This type of workout is typically a medium length run that is at the runner’s natural pace. This workout is not meant to be overly challenging, but it is meant to be done frequently. Base runs will make up the bulk of your weekly mileage. Your natural pace is the pace that you can run for an extended period of time, where you do feel as though you are neither  applying the brakes nor are you stepping on the gas.

Long Run

The Long run is basically a base run that is long enough that you are left moderately to perhaps severely fatigued. The purpose of the long run is to increase your raw endurance. The distance is determined by your current level of endurance. They should be long enough that you gain confidence that your endurance will not limit you for a race.

Progression Run

This workout is sometimes known as a negative split run. It generally begins with a slower pace such as the runner’s natural pace for a certain distance. At some point in the run, the pace will increase such as to your marathon pace. It will then generally end with a faster pace still such as your 10K pace. This run is generally intended to be more challenging than base runs and easier than most harder runs such as interval runs.

Fartlek

This type of runs is essentially a base run that adds intervals of varying duration or distance. It can be a fun way to begin the process of experiencing fatigue resistance at faster speeds. This can be a less structured form of interval training. An example of such a workout would be a base run of 5 miles at your natural pace with 12 intervals of 60 second increases to your 5K pace.  

Hill Runs & Repeats

Hill runs are runs where you incorporate elevation gains and losses. These runs will increase your aerobic power, fatigue resistance, pain tolerance, and run-specific strength. A hill run could be a specific distance ran over rolling terrain or a steady up-hill in one direction followed by a steady down-hill in the opposite direction.  A variation of a hills run would be a hills repeat run. An example of this would be to run a couple miles easy warm up, then 12 repeats of 60 second hill repeats at hard effort with a 90 second recovery jog in between, then a 2 mile easy jog cool down.

Tempo Run

The tempo run involves a sustained effort at what is known as your lactate threshold. Your lactate threshold intensity is the fastest pace you can maintain for one hour if you are considered a highly fit or experienced runner. For the less fit runner, it is considered the fastest pace you can maintain for 20 minutes. This run serves to increase the pace you can maintain over a prolonged period of time. There are also specific types of tempo runs tailored to a specific race you are preparing for. This would be your specific race tempo such as marathon pace tempo. This would be a prolonged run at marathon pace. A great example of this would be a 16 mile total tempo run with the first 2 miles at natural pace, then next 13 miles at marathon pace, followed by the last 2 miles at natural pace.

Intervals

This workout is fairly synonymous with the speed workout.

It involves repeated shorter sections of fast running separated by slower jogging or resting recoveries. This allows you to include more fast running in a specific workout than you would otherwise with a single fast pace done to exhaustion. Interval or speed work is further subcategorized into short or longer distance intervals. These workouts are typically done on a track, where a specific distance can be easily determined. Sometimes these workouts are set-up as a form of a ladder, where you start out with shorter distance repeats (200 meters for example) and build up the ladder to a longer distance (1,600 meters for example) and then work your way back down the ladder.

 

   

 

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Types of Running

As you get more experienced in your running, you will likely involve a mixture of the following types of running. I enjoy all of the running types below with the possible exception of treadmill running. There was a time when many of my weekly runs where done on a treadmill. However, that can reek havoc on your body come race day, if your body is not ready for the pounding of the pavement. Since I live in Arizona, it is possible to run outside all year round so my treadmill running is kept to a bare minimum.

Road Running

This would include sidewalks, paved roads, and running paths. This is the most convenient type of running. You can step out of your front door and you are off.

Trail Running

As you get more comfortable with running, this can be a fun type of running. This would include hiking trails, dirt paths, and other mixed surfaces. In Arizona, there are many options for trail running including many dirt paths along canals, desert trails, and even mountain terrain.  This is potentially a less convenient type of running. You typically have to drive to get to the trail. Risk of injury can increase with uneven terrain and even chance encounter with wildlife.

Treadmill Running

This is a relatively easy type of running, though it can become quite boring. Treadmills can be found at the gym, at the hotel, and in your home. You can make adjustments for pace and incline. You could even watch Television to keep you entertained.

Track Running

This type of running is typically used by those wishing to work on their speed. It is also a good option if you need to run a specific distance but do not have a way to track your distance. Most nearby high schools have a track where you can fun for free when the students are not using it.

Race Running

This type of running has grown in popularity over the years. It is relatively easy to find a race near you for a variety of distances. This could include a 1 mile fun run, a 5K (3.1 miles), a 10K (6.2 miles), a half marathon (13.1 miles), and a full marathon (26.2 miles). There are even races, called Ultras, that involve many distances greater than a marathon. Many races occur on roads, where the course is blocked off from traffic. There are also off-road races, where you are running through trails or other mixed surfaces.

 

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