It's not always rainbows and sunshine...I am currently on day 3 of the third phase, and final week, and am once again feeling the difference between the phases. I think the first 3 days are always the hardest because it starts off with smaller portions and then builds your body back up. But either way, I am on the struggle bus today. I do not have any headaches or anything, but I am hungry and feel totally empty. I think my body is burning off the food quicker which means this challenge has increased my metabolism naturally. That is also due to the fact that I workout twice a day, but I am defiantly not going as intense as I would while not participating in this challenge. Other than the hunger pangs today, no complaints. And the hunger is only in the morning really... as soon as lunch comes I am just dandy for the rest of the day. Anyway, the food is amazing as usual and I am really enjoying the new take on the meals. I love how each week offers something new to the table, so you never get bored eating the same old thing every day. Plus, it provides you with recipes you wouldn't normally think of so I have a lot of new meals to enjoy when this is over!
Overall, the first 3 days of a new phase always starts out the same so I am keeping my thoughts positive and taking it day-by-day. I did lower my intensity in my workout this morning so I do not over exert my body, but I am definitely feeling hungrier than the previous two weeks. However, the first three days are usually the ones with the less amount of food and it picks up to end the week, so I am keeping my fingers and toes crossed.
I do not have any headaches or migraines and I am not tired, just empty... if that makes sense? We will see how I feel in an hour when I have lunch and try to go for a little run. We are in the home stretch with only 5 days, including today, left in the challenge. I do have to say that I do miss my hot drinks of Apple Cider, Tea and Mint Hot Chocolates in the mornings... and I do want a Christmas cookie, or two. Stay tuned for an update on Friday for the meals and my big results reveal on Sunday - eek SO CLOSE!
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Beachbody On Demand (BOD) is an online streaming service that allows you to stream P90X, INSANITY, 21 Day Fix, PiYo, FOCUS T25, CORE DE FORCE, 3 Week Yoga Retreat, the brand new YOUv2 and SHAUN WEEK, the coming soon SHIFT SHOP or any one of over 600 other world-famous Beachbody workouts that have helped millions transform their lives. Inside, you’ll find the program nutrition guides, workout calendars, and BOD exclusives like FIXATE, Autumn Calabrese’s cooking show that will help you cook healthy meals! And, as a member, once brand-new programs – like SHIFT SHOP in July – launch you’ll have instant full access to them as part of your membership. No matter where you are in the world — whether you’re in your house, at the gym or on vacation — you can access your program guides, your workouts and more on your laptop, smartphone or tablet. As long as you can connect to the Internet, you can work out with Beachbody, no DVDs or set schedules required. So, what are you waiting for? Comment below or email [email protected] and we will be in contact with you! I used to be the type of person who never thought I would be able to do crazy workouts with insane moves. I used to scroll through facebook or instagram just watching these strong females do moves I only dreamed of doing. burpees, tuck jumps, plyo push-ups? Nope, not today. I felt like I would never be able to do these moves that I SO envied the females I followed on social media do on a daily basis. I felt like I wasn't strong enough and deep down I honestly didn't believe in myself. Then I found @fitandfunky Danielle aka #fitandfunky has inspired me to achieve things that I never thought I could. She taught me it's okay to fail and that the most important thing is to get back up. She showed me that EVERYONE, no matter what size, has a story and that no one is perfect. She taught me that if something makes you happy, don't let anyone try to tear you down — if you want something, put on the gloves and pretend you're rocky. Through finding danielle, I found myself. I finally felt confident in my ability to achieve things I never thought I could. I fell in LOVE, and I fell hard, with challenging myself on a daily basis to see just what my body can do. I went from being scared to try something to looking FORWARD to getting my ass kicked every morning. What seemed impossible before is now my typical — burpees, tuck jumps, plyo push-ups? BRING. IT. ON. With a positive mindset, I have an unlimited amount of motivation to reach anything I set my mind to. Every day is a new chance to challenge my mind & body and I am so excited to see what tomorrow and the next day brings. Let me ask you something...If you were granted unlimited access to over 45 workout programs, given a customized meal plan based on your tastebuds & one-on-one encouragement from a health and fitness coach all for just $8 a month, would you be motivation yo reach your goals?
Yes? No? Get ready to transform your life. On Demand allows you 100% access to all of the top at-home fitness programs on the market and connects you to a community filled with others who are on their own fitness journeys - people just like you. No more rushing to get home from work to make it in time for your favorite class, no more waiting for your favorite machine to be free and no more segregation at the free weights. This portal is dedicated to helping you reach YOUR goals at YOUR time and on YOUR schedule. Say hello to fitness On Demand. ElectriFLY's next support & accountability group will be kicking off on April 3rd. To secure your spot and get in on the action, comment below or send Coach Carolyn an email/message. Facebook: facebook.com/carewalk Email: [email protected] One Hundred Dollars.
This could mean a bill payment, a week of groceries, new clothes, a night out on the town or the chance to finally go on that weekend getaway with your friends. What if I told you that you could earn one hundred dollars just by being stronger than you were yesterday? What would YOU do with that extra money in your pocket? Starting next week, I will be participating in my first online health bet that is dedicated to forming new healthy habits and doing what you love. By working out and drinking my daily dose of nutrition for a period of 30 days, I will be splitting a *3 million dollar pot* with other committed individuals with the same ambition. AND some of these “other” individuals just so happen to be those whom are closest to me, so I have no problem splitting that pot. In all honesty, if we earn $300, $100 or even $10 we will be completely satisfied because we are not only doing this challenge for ourselves, but for each other. If you have ever thought about doing a diet bet, you would love this HEALTH bet. What I love about this health bet is that you do not gamble any money; instead, you’re gambling on your willpower and determination to succeed and reach your goals. So I ask, do you have enough ambition to do your favorite workout and drink a shake for a period of 30 days?? #iknowyoudo Every participant who tracks at least 3 workouts and 5 shakes a week into a handy dandy app -- your phone is always on you anyway #truth -- gets to split the pot. No fine print, no catches. Could you imagine getting a check for $500 in the mail just for reaching your goals?!? #talkaboutmotivation Throughout the month we will literally be getting paid to feel better, be healthier and live happier. Sounds easy right? #suredoes Comment below or send me a message to secure your spot before it is too late -- the deadline to join the bet is THIS WEDNESDAY so the time is now!! #trustandbelieve Be more than a typical routine, rule YOURSELF.Almost every single day I get asked how I possibly manage to fit my workouts and training sessions into my lifestyle, which is why I thought I would take the time to share a little insight into my routine.
I am not sure if you are familiar with Under Armor marketing BUT over in Europe they are having a campaign called Rule Yourself which I personally think they need to bring to the US. Why does this have anything to do with my routine? Because I am using this campaign that is working to make all athletes better as a guide to help explain my routine. We’ve all heard the term, it’s a journey not a destination and for me those words couldn’t be more true. Health and Fitness has become not just a huge part of my life but for so many people around the world. It is a healthy obsession that not only changes our bodies, but also our minds and may not be the easiest of paths as it requires sacrifice, dedication and a whole lot of ass kickings..... but it’s worth it. Previously I had all the time in the world to train, it was my hobby, something I did to burn off steam, to appreciate myself in the mirror and to leave me feeling a little less guilty about demolishing a whole bag of trail mix. Now? Well, now it is part of my job and in all honesty it is 10x harder than it ever was before. You see, as a health and fitness coach it is my job to motivate others around me, take your goals and turn then into a reality. But we all have those days where we don't want to wake up and workout, when our bodies say no to the thought of walking up stairs let alone doing a HIIT workout... and I am no different. The only difference is, my own personal battle happens in the dark and the progress is what you all see in the light. Training. My coaching life is focused on motivating you guys and to do that I need some serious motivation myself. I don't always want to workout, I mean this girl loves to sleep, but I make my workouts a non negotiable in my schedule. I plan out my workouts like a date or an evening with a friend and change up my workouts every day so my body gets a different workout every day - strength, cardio, HIIT, power, plyometrics, yoga etc. I get the majority of my workouts done and have a complete sweat show before the majority of you are even awake - or when some of you are in the bars. Nutrition. If I didn't make time to prep my foods and plan out my meals, I would feel completely overwhelmed and not motivated to stay on track what-so-ever. If you fail to prep, you better be prepared to fail. Three training sessions and a long work day with little breaks ((because I personally like to keep on rolling)) means it is easy to fatigue or get wrapped up into snacking. This is why I plan out 3 main meals and 3 snacks plus a ton of water for each day. This makes me far less likely to run to the vending machine or flake out on my training sessions... hey, no one wants a grumpy coach! ;) The breakdown of my meals is basically as follows: Wake up > 10oz Water Breakfast > Nutrient Shake with 1 cup of Fruit Mid Morning > Greek Yogurt with Herbal Tea Lunch > Spinach Salad with Fresh Veggies and a Veggie Burger Late Afternoon > 2T of Hummus with 1 cup of a Veggie (Celery, Red Peppers, Carrots...) Dinner > Piece of Fish (or an egg) with a serving of a Veggie and a Carb Evening > Cinnamon Apples with Herbal Tea (dice up an apple and put it in a microwave safe dish; sprinkle with nutmeg and cinnamon; squirt with 1 tsp of raw honey; microwave on high for about 1 minute; ENJOY!) Recovery. In a dream world, I would not need a rest day or to stretch my muscles before or after an intense workout. But, this is reality and if I didn't put in the time to stretch, get a massage or endure a steaming hot shower... my body would break. Yes, working out is incredibly good for you but that does not mean it can't cause injuries, muscle pain and a funny walk from time-to-time. You have to give your body time to recover if you want to stay in the fast lane. Sleep. When I was younger, I would go to sleep early and wake up around lunch time... which basically wasted a huge chunk of my day. Being a full-time graphic designer and a personal trainer, I have to make sure that I am available when everyone else is. This means early mornings and late nights - whatever gets the job done and has everyone satisfied. However, sleep is vital for rest and if I do not get my at least 6 hours of sleep, I turn into a complete zombie. All of the above is a tiny sacrifice for the best thing that has ever happened to me, I think that’s why I fell in love with the "Rule Yourself" campaign which highlights the work behind the scenes that enables athletes such as Anthony Joshua, the USA Gymnastics team and Gisele Buncheon to be who they are today. Everything takes hard work but if you want it badly enough, you’ll do it and you’ll love it. What to do when you HATE working out.Everyone has a reason for why they start a health + fitness routine. To be honest, mine started with the fact that I was bullied on a daily basis because of my weight and I was sick and tired of the hate. I chose to do something about it and prove to myself that the bullies were wrong and their words had no meaning. I was a size 18 with no cardiovascular endurance what-so-ever, but I was a happy 15 year old who loved her ice cream.
Fast forward 7 years and I am a fully-fledged workout junkie, without the perfect body but I am damn proud of the level I am at. However, if you are unlike me then you currently hate working out. No problem, there are a million other things you could do get those booty gains and rockstar abs. Intrigued? Let’s investigate! DANCE > Gone are the days of singing into my hairbrush and dancing on my bed, it is time to let loose in public and swing your hips like Shakira. Dance classes, and my favorite at-home workout called CIZE, are not only fun ways to burn off some steam but they are also incredible for dropping dress sizes and toning your waistline, all while having fun! You will be so in tune with your body and feeling the rhythm that you won’t even know you are actually working out! SWIM > If you do not have a pool in your backyard, take advantage of the pools at your local gyms or in your community. Swimming will not only wake you up in the morning or help relax your mind after a hard day at work, but it also allows you to tone those stubborn areas that need the extra attention! And the best part? You would never know that you are actually sweating! WALK > Now, I am not talking about taking a Sunday stroll around your town. Grab a backpack, fill it with some weighted goodies and head out for an adventure walk or hike. Walking is a fabulous fat burner and completely underestimated, it is low stress but high fat burn meaning that you will burn off that afternoon indulgence in no time. Just make sure you work up a little sweat and don’t walk casually…you want to be faster than a snail. CLIMB > Have you ever gone rock climbing? This is actually more fun than you would think, and that is coming form someone who was petrified to try it. Within weeks of rock climbing, your back and arms can be transformed with new muscles you never knew were there. Plus, it is a great group thing, so get your friends together and find a rock wall facility near you! SKATE > Have you ever seen dancing on ice? The transformations that these dancers go through are incredible, they have such amazing strength and it is all because of skating! Not only will skating tone your legs and booty, but your tummy will also lose inches due to how hard your core is working to stop you from falling flat on your face. It is all about balance, and your core is the sole controller over that! Other non-workout related exercises consist of shoveling, gardening, housework, playing with your kids and cleaning. Whatever your hobby is, you can turn it into a workout and make the most of your time. It is all about finding what YOU are interested in and what you enjoy. The more you enjoy a workout, the more likely you are to stick to it and reach your goals! What are your favorite ways to get in a workout?! Comment below! Are you finding yourself in the winter workout blues?Working out in the winter seems to make everything just a tiny bit harder. Dark nights and even darker mornings make the comfort of our homes harder to leave and those carb filled dinners and hot chocolate/lattes seem impossible to refuse. Well, I have some awesome news for you. Sticking at, or starting a new, fitness routine in the winter makes feeling incredible in the SUMMER that much easier.
Morning Glory. If you are struggling to find the motivation to venture to get your workout in after work, switch it over to the morning. It might seem weird at first but then the benefits of not having to drive to the gym in the snow after a long day will make it all worth it. Plus, you are far more likely to eat better the rest of the day as you know how hard you have worked instead of eating everything in sight and thinking that you will just sweat it out later. Playtime. Don’t like to join the newbies who swarm the gym the first 1-2 months of a new year? Make some room in your bedroom, living room, family area or even your garage/outside and join the revolution of at home workouts. I mean, who wouldn’t love to just go into the other room and press play? If at home workouts are not your thing, why not release your inner child and just go crazy? Kids are always running around using their bodies, make it fun! Shop. Next time you are online or hitting the shops, add a jump rope or some weights to your list. A jump rope cost as little as $3 online and can be a killer cardio workout to get your heart pumping. With the same option, weights could cost anywhere from $2-$20 depending on the brand. Hey, head over to 5 Below and you’ll be in workout equipment heaven. Once you have some equipment, head on over to youtube and find a tutorial you like… check out my workouts at www.youtube.com/carewalker8 Little Black Dress. Sometimes you just need to feel good doing it, find your workout equivalent of the Little Black Dress and give yourself a little positive motivation. Personally, I know a lot of people who wear black like it is a funeral for their fat but when I am not in the mood for the dark side I love showing up in some neon colors! Color changes your mood and makes darker days so much brighter. My personal favorites at the moment are my neon pink puma running pants, a lime green sports bra from kohls and my bright nike sneaks! Second Helpings. You’ve worked out, now let’s warm up. Winter months have us craving stodgy meals but there is nothing worse than feeling like you need to roll into bed with the biggest food baby. My personal favorite at the moment is pan grilled spicy salmon over a bead of fresh steamed veggies sprinkled in cinnamon ((or my new healthy homemade mac & cheese)). The nutrients in these meals make you feel fuller longer and will actually help in detoxing and fueling your body properly. I hope these tips are useful to helping you find that motivation to work out in the winter months ahead, talk about crazy weather we are having on the east coast right?! What do you do to find that motivation during the winter? I would love to hear your secrets, share them below in the comments! Motivation is a funny thing, isn’t it? It is driven by an excessive want for something, for some of us it is money, for others to find love or to travel but for most, it is to feel beautiful and comfortable in our own skin.
Unfortunately, motivation fades quickly. We give ourselves goals that are unrealistic or a million miles away, subsequently beating ourselves up and convincing ourselves that it is never going to happen. But why? Why make those goals and focus on the end results rather than the journey? It is time to be realistic. What can you actually do, what time do you really have and what do you have control over that you can actually change? For most of us, we are never going to look like our celebrity crushes. Let’s face it, even they don’t look how they appear in magazines or films. The world of media is revolved around body doubles, photoshopping, special lighting and specific camera angles that all help in making them look perfect. Why do you think the world is obsessed with Instagram and other photo editing apps… those awesome filters of course! Let’s make a pact to keep our goals short. Shall we aim for one month or perhaps even a week? Let’s make is something real, and make sure you choose your date. Next you need a health & fitness based goal, something you want to be able to accomplish. For me? I want to be able to do tricep pushups for 60 seconds without dropping to my knees by December 17th. Got yours? Write it down, note your measurements, take photos to capture your progress and plan something to congratulate and reward yourself at the end. Anyone can improve themselves because we ALL have the ability to change and reach out goals. If you want something, go for it and don’t let anything get in your way. The challenge is discovering what it is you really want to change. I rarely come across anyone who is 100% happy even when they reach their planned goal weight, because as human begins we always want more. However, it is my opinion that true happiness comes from accepting who we are, realizing our inner beauty and why we are here, to love, to feel loved and to make moments, not to destroy ourselves looking in the mirror or starving ourselves from food. We are all worth more that we think and THAT is where your motivation should come from. For those of us who prefer to escape our daily grinds with an adventure pumping vacation… this one is for you! I have always been fascinated with adventures and seeing where life takes me, the more thrill the better. Using a mix of expert advice and traveler option, I have created this epic list of the most exciting spots for a thrilling walk on the WILD SIDE!
Have you been to any of these places? 01 > THE GRAND CANYON The Grand Canyon boasts an array of adrenaline-pumping activities… most notably hiking and whitewater rafting along the Colorado River. To avoid the crowds, check out the hiking routes on the North Rim; chances are you won’t see anyone along the Kaibab Trail. 02 > YOSEMITE Yosemite National Park features mountains, meadows, massive sequoia trees and plenty of waterfalls – all just a quick drive from San Fran. Opportunities to hike, bike and horseback ride draw outdoor enthusiasts from across the country. 03 > KAUAI Alongside Bora Bora and Rarotonga, Kauai is one of the world’s best islands for thrill-seekers. Filled with acres of misty rainforests, plummeting waterfalls and Oceanside cliffs, the island’s opportunities for adventure are enough to excite even the most jaded visitor. 04 > HAWAII The largest of Hawaii’s islands, the Big Island, boasts plenty of jungle to trek and not one, but 5 volcanoes – some that are even still active! You can snorkel and kayak off the island’s coast or hike through Hawaii’s Volcanoes National Park and the Hakalau! 05 > MAUI Like its sister islands, Maui offers a myriad of activities to get your blood pumping, from sea kayaking to volcano hiking. But this is just the beginning. Head to Maui’s northeast coast to admire roaring waterfalls, belching blowholes and jagged peaks. 06 > ACADIA NATIONAL PARK There is ample opportunity for adventure in Maine’s forested wilderness. If you are considering Acadia for your next family trip, note that the park’s rocky trails can be challenging for little legs. But both you and the kids will get a kick out of watching the park’s harbor seals. 07 > JACKSON HOLE Jackson Hole offers adventure year-round. In winter and early spring, ski resorts boast plenty of powder. In the warmer months, kayaking or hiking in Grand Teton National Park is a must. And in the fall, visit the National Elk Refuge to hear the bugle calls of its residents. 08 > ANCHORAGE Anchorage showcases Mother Nature’s adventurous side with the craggy cliffs of Chugach State Park beckoning to hikers, rock climbers, cross-country skiers and snowshoers. Families can get the kiddos in on the action by hitting the more novice Tony Knowles Coastal Trail. Did your favorite adventure spot make the list? COMMENT below your favorite spot! |