Top 3 Workout Items

1. Food Scale 

When you are starting to get serious about your fitness and nutrition, how are calculating your calories?! Most of us are guessing, think ehhhhhh that looks like a 1/4 cup. Some things are even labeled in grams and I know you have no idea what 30 grams of avocado looks like! You can be really hindering your process if you are not measuring your food out! So invest in that food scale! I use it for everything I put into my body and it really helps for meal prep Sunday's! Eat those 5-6 meals per day! 

2. Heart Rate Monitor

I LOVE my HRM it's not a necessary item because no matter what when you are working out you are burning those calories! For me I use my Polar FT4 HRM to make sure I am always in my fat burning zone (for me its usually 130-170) I can also use it to challenge myself, have little competitions with myself and see if I can burn more calories if than I did last time! 

3. My Fitness Pal App 

My Fitness Pal or MFP is an amazing site where you can keep track of what and how much you're eating and recording your exercises, with calories burned! You can also keep track of your MACROS yes! Macros are super important, and lets say when you are doing P90X and the first month or Phase 1 your macros need to be 50 protein/ 30 carbs/ and 20 fats you can figure that all out and get a pie chart of your macros! OBSESSED! 

My P90X 90 Day Results!

So after a while of trying to figure out how to use Windows Movie Maker I finally did it! I finally made my Before and Now transformation video! I'm calling it a before and now progress because I want to improve my body everyday and not just stop because I have seen results. You can read about my progress story here : My Progress!

How to promote your Beachbody Business?

I've been doing a lot of researching lately and trying to find out all the best ways successful Coaches have promoted their business and give you all a complete list to help you reach your goals! Now we all know being a new coach can be overwhelming and trying to hit SC5 can be difficult at first especially in your second month! Here are some of the top tips to help you build your business and take it to the next level!

Tips:

1. Be a product of the product: Use Shakeology and workout everyday! You need to know what each workout is and how your customers are going to be feeling as they go through their own fitness journey! When others see your struggles and how you committed to change they can relate with you and they may have those same struggles you had. This will show that if you can do it your customers can have success too!

2. BLOG, BLOG,BLOG: Blogging can help you find a greater audience and through your writing they can find connections with you on a level which you relate and help you to start to build more relationships! There are many free "blogging boot camps" I would recommend starting with this one A Real Change!

3. Personal Development!: You want to begin to read on how small behaviors that can be done daily will automatically change your business and take it in the direction you are working hard for! Read from other successful people! Get their inside knowledge on how you can take you business to six figures! Dani Johnson offers a 30 day business training to help you get started on the right foot! I also recommend reading the Slight Edge! When I first joined with the Bombshell Dynasty this was the FIRST personal development book recommended! The next was the Compound Effect!

4. Beachbody Back Office: Use the tools in the Back Office such as the New Coach Training Academy, all of the Team Calls are back there as well! Begin listening to these they are a GOLD MINE! You can start with the Coach Training Academy! Log into your back office and go to News & Training, then click on the Coach Training Academy! Watch the first 4-5 videos on Business Essentials. After watch the Game Plan Core Activities!

5. Commit to be here from a year from now!: Run this company as if you paid 100,000 dollars to buy into this "franchise" and you should look at this as a million dollar opportunity! Building relationships may take time so don't feel discouraged when you see other coaches doing well. Don't say "Why isn't that me" think "Why not me!"

Copycat Subway Sweet Onion Sauce!!!

Whenever I have to have fast food, like spur of the moment I don't feel like cooking situation, Subway is my go to!!! I am a busy preschool teacher, wife, and mother and knowing that I can get an entree that fits into my P90X phase 1 or 2 macros is the best!!!

I always order the Double Chicken Subway Salad! I normally do spinach and shredded lettuce, red onion, green pepper, tomatoes, and cucumbers! I also add the super flavorful Sweet Onion Sauce!!! UGH so good!!!

My Subway salad!

So now I've been on a mission to find a recipe that is a copycat of the FAT FREE Subway sweet onion sauce! Here is the best one that I could find! I made some substitutions like stevia instead of splenda!

ENJOY!

1/2 cup cold water
2 tablespoons Stevia

1 teaspoon cornstarch
1 tablespoon vidalia onion (finely minced)
1 tablespoon cooking sherry
2 teaspoons white distilled vinegar
1 teaspoon red wine vinegar
1 teaspoon brown sugar
1 teaspoon Worcestershire sauce
1 teaspoon dry buttermilk (Bisquick will work just fine!)
1/4 teaspoon lemon juice
1/4 teaspoon salt
1/8 teaspoon poppy seed
1 pinch ground black pepper

Directions:

1
Combine all ingredients in a microwave safe bowl.
2
Whisk until smooth.
3
Microwave on high for a minute and a half, stirring every thirty seconds.
4
Makes about 2/3 cup.

Makes 4 servings for 25 calories per serving!!! 0 grams of fat!

Bombshell Meal Timing

Meal timing is everything! As Americans we are raised with breakfast, lunch, and dinner. That's it no snacks, just 3 larger meals a day, between these three meals we experience a large insulin rushes or highs and the opposite large crashes or insulin crashes that leave our bodies feeling ready to eat everything in the house!

 

 By eating 5 to 6 small meals per day, you will increase your energy levels, accelerate muscle growth, and speed up your metabolism without storing fat. In fact, frequent eating will actually allow you to eat up to 50% more calories without storing an ounce of it as fat.

Eating 5 meals a day will boost your metabolism, helping you to burn more calories all day long.

In fact, by eating super-clean, high protein foods at each of your 5 meals, you will find that your metabolism goes into overdrive, becoming extremely efficient at burning off calories.

Frequent eating revs up your metabolism due to the thermic effect of food. This is because the breakdown and absorption of food itself requires a substantial number of calories.

You will also find it easier to build and maintain muscle.

You will feel 10x better by eating smaller, more frequent meals. Your energy level will soar and your hunger cravings will be destroyed. This is because eating 5(for women) to 6(for men) meals per day helps maintain a balanced blood sugar level, preventing hunger attacks.

Each meal should consist of complex carbs, protein, and fat.

Doing this along with cardio and weight lifting, you will become lean and fit. 

A typical meal timing schedule will look like this:

7am
10am
1pm
4pm
7pm
10pm

Eating these 5-6 meals a day will help you get the results you desire!!!