At Home Boot Camp

Have you noticed I added a whole new page to my site?  I have to brag for just a moment I set up the whole shop page by myself…YAY!!  I am totally not tech savvy so I was pumped.  But more importantly I want to use this quick post today to announce that enrollment for this round of my at home boot camp program is OPEN!!!

You’ll also notice there are a few different options for the boot camp so I thought I’d explain each of them rather quickly so you could get a feel for what might be the best fit for you.

Nutrition Guide and Shopping List E-book

nutrition-and-shopping-list

I put this together as a supplement to my online training.  Of course I want to remind you I am NOT  nutritionist or dietitian nor a physician so all the information in this book should not be taken as medical advice.  Now that we have that out of the way 🙂

A few things you should know about the nutrition guide.  You will not count calories.  No macro counting EVER.  There is no need to buy any supplements.  You will need to likely revamp a large part of your pantry.  Will you be hungry?  NOPE!  You will likely eat more than ever and feel your best yet!  This is a simplistic plan full of whole foods!

30 Day Training Plan

30-day-training-plan-ebook

You will get an awesome e-book for a whole  month full of workouts, 26 workouts and 4 days of rest. Each workout will range in length from 25-45 minutes.  The only required equipment will be two to three sets of dumbbells ranging in weight from your light to your heavy.  A treadmill/cardio machine might be nice but not required.   You will get the e-book that has easy printable pages with large font if you want to take with you to workout.  AND each page will have a clickable link to a demonstration video!  You won’t have any trouble knowing what the moves are or how to do them!  For all workouts, I will show modifications for low impact, mid impact, and high impact.

Total Body Boot Camp

30-day-total-body-boot-camp

So this is the same product as the 30 Day Training Plan PLUS daily emails with accountability, motivation, videos, nutrition tips AND MORE!!  Plus you get one consult call with me.  (If local this can be in person!!) YAY!!!  We will chat for up to one hour for anything you want to talk about!

Total Body & Nutrition Boot Camp

30-day-total-body-and-nutrition

AHHH this is the whole shabam (yep I just typed shabam 🙂 ).  You get the 30 Day Training Plan, daily emails, 2 consult calls/video sessions with me AND you get the nutrition guide book and shopping list.  If you want to truly commit to an awesome experience this is for YOU!!!

Who Should Work With Me?

I would love to say everyone but I am just not the right fit for everyone.  So who would make a good fit for this at home boot camp program?

A woman who wants to forget crazy diets, who wants to rid herself of marathon sessions at the gym.  The mom who wants to take 30-40 minutes a day to make herself healthier and less stressed throughout the day.  The grandma who wants to be able to pick up her grandkids for ten more years.  All women who want to totally DITCH THEIR SCALE and just focus on being stronger.  So you see this isn’t for everyone, if you can’t forget the scale, forget counting calories/worrying about calories burnt…I’m just not for you.  If you want a trainer who is with you every day, who prays for you, who sends you daily motivation and self love…than yes, yes I am for you.

AND JUST FOR YOU READING TODAY I HAVE A DISCOUNT FOR YOU!!  Use the code CBTBLOG at check out and receive $5 off your order!  Heck you could get the nutrition book for $5…that’s AWESOME if I do say so myself!  This code and discount is ONLY good through end of day 10/5/2016 SO HURRY!

 

 

How to Read Food Labels

I’m back with a GREAT food guest post today from Mikki at the Not So Perfect Housewife.  When I ‘met’ her through internet world and saw the title of her blog, I knew I’d lover her…I am so not a perfect housewife either 🙂  ENJOY!

 

How to read food labels

So many words, so much marketing on the labels…breaking all the jargon down today!

I have been reading labels since my daughters were born.

It seems having children can to do that kind of thing to a person. You realize you only want the best for your little one so you investigate and read everything. From choking hazards to weird chemicals and food coloring’s, a parent wants to make sure their child is protected and healthy at all times.

Reading labels allows us to accomplish this. We trust that the label on the product will list ALL the ingredients included and anything that could cause a problem/issue, right?

Yet, in truth, there are PLENTY of gray areas and on going changes that we, as consumers, need to be aware of. I won’t be able to address them all in this post, but if I will try to address some of the most common claims and help you have a better understanding of what you may be feeding your family.

Continue reading

Healthy Football Game Food

Remember a couple of weeks ago when I posted that football game workout?  Well as soon as I posted that Dan said forget about the exercise, ‘don’t forget the food!’  A way to a man’s heart…his belly!  I thought great idea…healthy football game food. Part of the joy of football season comes from enjoying good food with friends and family while cheering on your team. I enjoy making fun food for games that we can all enjoy, that I can make ahead of time, and that are entertaining friendly!

I went to some of my favorite folks from FitFluential and asked them to give me their best healthy game day food recipes!   While I can’t say I’ve tried all of these just yet, I have read through all of them and boy oh boy did they have me drooling.  I hope to tackle (pun intended 😉 ) all of them before the end of this football season.

Cheer On the Tasty Food Team

 

Healthy Football Game Food

Tasty and healthy – touchdown!

Paleo Turkey Chili from The Clean Eating Couple

Spicy Black Bean Guacamole from Tasting Page

Veggie Taco Bites from The Happy Health Freak

Salsa Verde Burgers from Hungry Hobby

5 Ingredient Pizza Bites from Food Faith Fitness

Basil Avocado Hummus from Sprint 2 the Table

Sweet Chili Sweet Potato Fries from Dancing to Running

Healthy Appetizers from a Muffin Tin from Run to the Finish

Baked BBQ Wings from My Healthyish Life

Potty Training is a Lot Like Health & Fitness

You might not follow me on instagram and facebook but if you do you know that we started potty training (hopefully by the time you read this we are still at it!) with Micah this past week.  As I was sitting on the couch the other night in my exhausted mom phase, I began to realize how potty training is a lot like what I do as an online personal trainer and very similar to reaching success in health and fitness.

Are you laughing yet?  Ok, good.  Stay with me here!

 

Potty Training vs. Working with an Online Personal Trainer

You have to be ready!

When you finally decide you are ready to get healthy, you have to truly BE READY.  Just as Micah showed me he was soooo ready to go on the big boy potty, YOU have to make that leap.  As a trainer I cannot tell you how many times people email me saying they are ready for a change.  They want help working out.  They want to lose weight.  But then they fizzle out a few days into the program.  Why?  Many times they just aren’t ready and the circumstances, timing aren’t right.

You have to be consistent!

Literally since the time we started with this whole potty deal I’ve asked Micah every 15 minutes to come sit on the potty with me.  Now I can’t lie, this didn’t go over well but I kept telling him we just have to keep practicing.  Working out, eating healthy, practicing self love…they don’t come over night.  You have to be consistent you might not need to work out every 15 minutes but you get my point.  Success will come when you stay consistent day in and day out.  No extreme quick fixes, they won’t last.

Online Personal Trainer

Not sure I thought I’d ever post a picture of a potty within a fitness post 🙂

You have to have accountability!

Micah has me constantly by his side.  He has his dad constantly by his side.  We are watching him like a hawk and reminding him to stay on track, I mean on the potty.  This is my favorite part of working with clients.  I get to walk the walk beside you.  Can you succeed without accountability?  I dare to argue not.  At some point you need someone to hold you to your goals.  You need to have someone there making sure you stay on that track whether it is pottying or choosing to eat the apple.

You have to reward yourself!

I give Micah his favorite Thomas the Engine sticker for each successful potty trip.  What’s your sticker?  I joke, but seriously you need to set up a reward system to recognize your achievements.  I like to encourage folks to reward themselves with a new workout outfit.  Perhaps a pedicure…but it doesn’t have to cost money!  Reward yourself in other ways like treating yourself to a long walk by yourself on your favorite trail.  Reward yourself with a long bath.  Set up a system that is meaningful to YOU that will help motivate you to reach your goals.

You will get distracted!

If I am not on Micah every second he is distracted.  It seems my entire day is spent checking in with him.  Same with our health and fitness we can stray from our goal.  You need someone to keep you focused on the prize and maybe more importantly someone that will help you when you got off track.

You will have to commit away from home!

AHHH, so this terrifies me.  Maybe it’s because taking twins anywhere is just more difficult even with diapers.  I am physically drained after every grocery and errand outing.  And in being prepared and focused while on the road…yikes! Throw in travel, holidays, work…your health and fitness game might go out the window.  You have to be ready if you want to hit your big goals to focus at home and away from home.

You might not succeed at first!

And then well you might not make it happen the first try.  I’m writing this on our third day in and I am hopeful we are still giving it a try but I’m also totally ok if we aren’t successful.  My goal was to potty train them by 3 and we have much more time.  The best part about working with someone like a trainer (AKA a mom in the potty example 😉 ) is we will be there for you whether you fail or succeed AND we will have tips to help you be more successful your next attempt.

Last but not least YOU WILL SUCCEED!

If you commit, if you are motivated, if you have your goal in front of you…you will succeed most definitely!

 

How to Save Money on Nutrition Supplements

Disclosure:  This a sponsored post through a partnership with Groupon, however, please remember I only share things I love and always share my honest opinion!

So did you guys love the tips on how easy it is to build a home gym in yesterday’s post?  Really don’t make it complicated you don’t need much and if you shop around you can find those few necessities for a steal!

Two Websites for Saving Money on Supplements

How to save money on nutrition supplements

I’m all about saving money – any time, any where I’m in…the CPA blood runs strong!

Yesterday was about simply building your home gym but today I want to focus on finding deals on nutrition supplements and healthy groceries.  We used to live in a suburb outside of Indianapolis that was full of natural grocery stores, healthy living stores, you name it…it was within a 10 minute drive.  Now that we live in the country surrounded by corn fields even a basic grocery store is 20 minutes away and let me tell you it is B-A-S-I-C.

Things I used to take for granted like multiple choices for almond butter, I no longer take for granted.  I used to swing into a GNC and pick up protein powder or vitamins any time I wanted.  Now?  Not so easy now.  In addition to the travel and limitations of stores.  I have these two wonderful boys in my life that make those quick stops not so quick.  Enter my love for Vitacost!

You guys if you buy protein powder, supplements, vitamins, nut butter, heck really anything you need to check out Vitacost.  I’m afraid sometimes Dan worries I just buy every day from Vitacost.  I am not exaggerating when I say we get a weekly delivery.  Not just for convenience and because they have hard to find items but because hands down they always have the best prices.  Trust me the CPA in me has checked and compared!

Then I just found out that Vitacost is a part of the Groupon Coupons program, WHAT?!?!  So you mean to tell I could’ve been saving more money!  If you haven’t heard of Groupon Coupons go check it out too!  Those should be your two daily to do items, go check out Vitacost and Groupon Coupons.

Terrific Refund Policy

Lastly, I have to mention why I truly truly love Vitacost.  So I was hesitant to try a new vitamin a few months ago but the site had a great price so I bought it…it didn’t agree with my tummy.  You can get a refund without returning the product!!!!  Seriously you fill out a simple form with reason for ‘return’ and you are refunded ASAP.  There is no reason not to buy online – save money, no risk, save more with Groupon Coupons!

If you are looking to dive more into supplements or just save on grocery time and money Groupon Coupons and Vitacost are hands down my top tips!