New Fit Pics!

I took some fitness pictures yesterday that I am quite proud of. Though my original ideas did not pan out, I’m still happy with these. It’s hard to be your own photographer, and subject. For me, fitness photos are so much more than just showing off your body. It’s a way to celebrate hard work, and appreciate the positive changes that are happening. Most people probably think I’m a bit narcissistic when I post these, but I don’t care. I want to remember this time in my life. I just see strength, passion, dedication, and commitment when I look at these photos. It shows me such a different side of myself. If I ever lose my way, or need reminding, I want to be able to pull these out to show myself that I can do anything I set my mind to. Not everything is done with superficial intentions. Sometimes, you have to create your own motivation. To me, this is mine.

 

The best thing I’ve learned throughout the last three months is that it’s important to empower people.  Being able to tell someone they look great, and commend them on a job well done is major.  Jealousy no longer exists. If I want something, then I work to get it. That doesn’t mean I put others down on the way up. Part of living a clean, and healthy lifestyle means your mind is clean too. Strength isn’t just physical. I’m strong enough to compliment someone who is rocking it because I want everyone to be successful, and feel just as good as I do. This feeling is absolutely contagious, so if you start spreading it around, others will catch on, and do the same. The worst thing that can happen is we have less miserable people in the world. That doesn’t sound like such a bad thought, now does it?

 

Countdown to competition review

For the last five days, I’ve followed Autumn’s countdown to competition meal plan. I didn’t stagger it inside of my 21 day fix extreme meal plan like she suggests in the guide. I did the countdown competition for all five days. I wanted to give my review of this meal plan because I don’t see a lot of people using it. I know I had no knowledge of what the benefits entirely were until I started my journey. I hope you all find this to be helpful!

Before I started this plan, I did a ton of prep. I figured out what bracket I was in and how many containers I could have just like you would with the regular fix programs. In case anyone cares to know, I was in the second bracket, which meant I could eat 7 reds, 4 greens, 1 yellow, and 3 spoons. “Holy shit” was my initial reaction. I knew it would be hard to cut out purple containers because I primarily use those for snacks. What the hell did I get myself into? I built out a meal plan that allowed me to eat throughout the day. I’ve done low carb diets before that were hell on my body. I was always left exhausted and weak by the end of them. (Autumn suggests that if you do feel this way, you should go back to the regular fix meal plan) Below is the plan I came up with for the week:

Meal 1:

Shakeology

Meal 2:

Pumpkin Pie oatmeal (I kissed my 1 and only yellow good-bye fairly early in the day)

Meal 3

Chicken salad with no dressing (FML)

Meal 4

Eggs with green and red peppers

Meal 5

Greek yogurt with 1 teaspoon of peanut butter

Meal 6

Chicken, green beans, cottage cheese, and a small salad (and no effin dressing)

Meal 7

I switched this one up quite a bit through the week. I did shakeo protein balls, shakeo pancakes, or greek yogurt with the rest of my spoons.

Not bad, right? It seems like a lot of food, but by the end of it, I was dragging ass. Exhausted and beaten down are nicer terms to use for how I actually felt. It did work though. I went away for a mini vacation the weekend before I started. I had some bloat on top of my abs that I knew I needed to get rid of. I had fallen off track a bit, so knew I needed to do something drastic to re-focus. This was what I considered drastic. I lost an inch off of my waist in the first 3 days. I could have probably stopped then because the bloat decreased, but I decided to continue through the work week. I had all of the food prepped, so why the hell not? By the last two days, I was pretty beat up. My workouts were suffering, which Autumn considers a big no-no. I pushed on though because I wanted to reach my goal.

I realized that I am pretty disciplined when I put my mind towards something. It made me feel good, and gave me a new pep in my step towards coaching, and my fitness goals. It felt good to challenge myself too. I think a lot of us, especially coaches, lose that in this business. We forget that we were once starting out too with big fitness goals, and dreams. This showed me that I still do have big fitness goals, and dreams, and that it isn’t necessarily always about helping other people. Sometimes, it’s okay to focus on yourself. I still matter too, which is why I got into this business in the first place. I put myself so far down on the totem pole, that my health no longer had rank. I started to do that again through coaching. I put everyone else above me, pushed hard for them, cheered them on, but forgot about myself.  I forgot that I do have a team of people rallying behind me that still want to see me succeed as much as they want to see themselves succeed too. It was a necessary eye-opener. I feel back on track 100%.

So, I’m sure you’re wondering where I go from here. I’m not going to start loading up on those purple, yellow, blue, and orange containers now. I’ll slowly add some things back in. I just worked my ass off for the last 5 days. I don’t want it to all come undone now. I’ll go back to my 21 day fix extreme meal plan, but I’ll stagger some of these carb down days throughout the week. I’ll be smart about it though and not carb down on days that I plan on running. I need those carbs to push me through when I have more cardio on my list. Next week is my very last week in my 4th round. It’s also labor day weekend too. It’ll be tough, but I will get through it. I’ll carb down the day after to rid myself of anything gained over labor day weekend.

If anyone is considering trying this plan, my biggest advice would be to meal prep. Because you are limited in food choices, it’s hard to just have something you can grab off the shelf and go. I used to just grab a piece of fruit if I was running late, but I didn’t have that luxury this week. Shakeology was a big help because it tasted like a treat, but was still a red container. If you aren’t drinking Shakeology, but wanting to do this variation, I would think about investing in some kind of a protein, or considering getting Shakeology first. I was able to make some delicious shakes that saved me throughout the day, plus, I got crafty and made some dessert-like snacks that didn’t cost me my sole yellow container. The plan does work though. My abs are sticking out more than ever!  I could have went a bit lighter on the dairy. When Autumn follows this plan, she cuts out her dairy. I’m addicted to greek yogurt though, so I allowed myself that luxury. I also had a bit of unsweetened almond milk in my coffee. There was no way I could cut out coffee AND carbs. You would not want to know my name! If you want some quick results though, this is the way to go! Even three days of it will shrink you down quickly. Just be careful when you start adding back the carbs.

Let's talk about moderation!

All things are good in moderation, right? I’ve heard this floating around a lot from people who are using Beachbody products and those who are not. I think people misuse the word moderation. I can understand how. Moderation becomes an excuse and a reason to allow yourself to indulge. “I can have these cookies because it’s all in moderation, right?” Wrong.  Below is the actual definition of moderation.

ˌmädəˈrāSH(ə)n/ The avoidance of excess or extremes, especially in one’s behavior.

If you invoke the moderation rule several times a week, then you aren’t really using it appropriately, are you? You’re just feeding a bad habit. To me, moderation means sparingly. Maybe you have cookies once a month, or one treat meal once a week. That doesn’t mean you throw caution to the wind for an entire weekend either. You aren’t moderating when you do that. I’ve had several discussions surrounding this topic lately. People defend their habits behind a lie of moderation, when really, they are just overindulging and not owning up to it. It isn’t my body that I’m wrecking, or my poor choices. It’s yours. When you start to question why you’re stuck in a plateau, not making any changes, or you just feel like shit look at all of your “moderations”. Are they holding you back? The answer is yes.

I read an amazing quote the other day. “You aren’t a dog, so stop rewarding yourself with food” Being healthy isn’t a punishment. I see people set goals all of the time that look like this: “If I make it through the first week, then I’ll let myself have a big burger this weekend” My question is WHY?! Why not  reward yourself with something else?  Maybe something that feeds into your motivation and overall goal. How about this instead, “If I make it through the first 21 days,  I’ll buy myself a pair of SMALLER jeans” I could list a hundred things that you can reward yourself with that are non-food related items. I understand that life is meant to be enjoyed. Have that piece (I SAID 1 PIECE) of birthday cake on your big day, or that celebratory meal after a promotion at work, but let it end there. Look at your week. If you have three birthdays, a wedding, and a bachelorette party,  choose wisely. Don’t MODERATE for every occasion. Pick and choose your battles. This is where the education comes into play behind having a healthy balance. This is what you’re building yourself up to learn throughout the course of any fitness and nutrition program.  Too much moderating in a week will undo all of the hard work you put in.

If you don’t buy it, then you don’t have it, right? I do not buy junk. I refuse to spend any money on crap. I save money because I only buy what we need.  I have a busy, hungry toddler, so snacks consist of fruit, graham crackers, and veggie straws.  That’s about all the “junk” you’ll find in my house. I do not purchase cookies, chips, cakes, ice cream, etc. It doesn’t mean I’m a bad mom either. Emerson isn’t deprived. He has his treats in MODERATION. Every Sunday, I take him to Dunkin Donuts to get a donut, while I enjoy a latte. All week, we stay on track and eat healthy meals and snacks. Sunday is our day to enjoy a little. Life is about enjoying. You really learn to appreciate the smaller things in life when you don’t have it in your face all of the time. It’s also a great way to control your budget. I spend roughly $4 every Sunday at Dunkin Donuts. Imagine if we spent money to eat out every night. It would be insane. I control our budget and our bellies by controlling how often we indulge.

I guess I just have a hard time understanding why anyone goes to the store and loads up on potato chips and crap. I don’t have money to spend foolishly like that. Ensuring we have breakfast, lunch, and dinner is far more important than having those little snack cakes. I hear people complain about money, but I also know they spend wildly at the grocery store. My grocery budget is constantly getting a makeover. I look at everything I buy and I ration with myself and ask if we really need it. Most of the time, we do. I’m proud of myself because I do make the best decisions for us money and health-wise at the grocery store. I can’t decrease our rent, or my car payment, but I can certainly control the dollars that are being spent in the store.

This brings me to the topic of Shakeology. I hear that it’s too expensive, but then I also see how much excessive garbage people are packing into their shopping carts. I don’t understand why anyone has to buy soda. If you came into my home, you’d find nothing to drink but milk, almond milk, and tap water. Occasionally, I do splurge on bottled water, but it isn’t often. I don’t buy juice, soda, etc. Emerson drinks water, or milk. The amount of money people spend on beverages is unreal! I can afford Shakeology because I’m smart about the way I’m spending my money in the grocery store. It’s a $4 meal that I have every day, which is a hell of a lot cheaper than any drive-thru . On top of that, the shakes taste like you’re drinking a milkshake for breakfast. Who doesn’t love that?! It cuts down on my cravings so much that I don’t even think about eating poorly in moderation. It feels like I’m cheating every day.

My perspective on food has changed so much over the last 2.5 months. I view it as a method of living. I need to eat to stay alive. I need to fuel my body properly, so that I can feel energized to keep up with my busy lifestyle. Food is no longer my entertainment, or hobby. There are times that I will enjoy something that I wouldn’t ordinarily eat, but that’s using proper moderation. I think society just needs to start viewing food as just food. We’d save a hell of a lot of money, and our bellies would benefit too.

I was ashamed of losing 75lbs

Have you ever wanted something so badly, but had no idea how to get it? I have. For a long time, I had the worst self-doubt. I had absolutely no self-esteem either. After high school, I ballooned up to an incredible 189lbs. All my life, I was never a bigger girl. I fell somewhere in between. Before I knew it, my 140lb frame added a whopping 50lbs to it. I was 18 years old, a high school graduate, and in the worst shape of my life. I was in love though. I didn’t care. My boyfriend and I ate out all of the time. It was our hobby. There wasn’t much else for us to do unfortunately. Instead of taking a walk, or doing something outdoorsy, we’d go to Wendy’s, or  Starbucks. In fact, most of dates revolved around Barnes and Noble, then always ended in a coffee shop  drinking those delicious Frappuccinos. (Extra whip on mine).

In 2004, I couldn’t take it anymore. People were starting to talk about me. The stares I got were the worst. Don’t even get me started on pictures. Was that really me?! I had no idea what the hell to do though. Weight was not a topic of conversation. No one in my family had ever started a fitness program, nor did we even know where to begin.  11 years ago, there were no fancy cell phone apps to dictate what to eat, and how to work out. Search engines weren’t even up to par. The best I had was yahoo.com. I’m not even sure what I searched, but I decided to try a low-calorie diet. I didn’t even know what a calorie was back then. I had no idea what good, or bad food was either. I grew up eating whatever my parents told me to eat. The lack of knowledge and education surrounding nutrition was my biggest hurdle.

I had no support at all. My family didn’t know I was embarking on a weight loss journey either. I was too embarrassed to share with them. In fact, I kept it to myself. I kept a huge binder filled with food journals and calorie counts. It was massive, but it helped me to stay on track. Because I lived with my parents, I ate the food they purchased, but I used portion control to count my calories. They did not purchase the healthiest groceries, but I made do with what I had and made it work for my calorie budget. The weight started to creep off. 5lbs, then 10lbs. It was amazing. I felt so proud of myself. It drove me to work harder. My boyfriend started to walk with me nightly. It felt great to have someone that I could share this experience with. I had no one else to talk to, no online support, or anything.

My boyfriend was supportive initially, but quickly grew irritated anytime I checked the nutritional facts on the back of a package for the calorie content. He labeled me obsessed, and annoying. It was the worst. The one person I could turn to was now turning against me.  I knew I was probably being annoying by checking every single thing that went into my mouth, but I couldn’t help it. By that point, I had lost about 30lbs in a year. That was HUGE to me. People were starting to take notice, and asking me questions. Still, I hid it. I told people I wasn’t losing weight at all. I was the same ol’ Ashley. With support decreasing by the minute from my boyfriend, I pressed on, but tried to keep  everything bottled inside. Not being able to share was the absolute worst. It actually tore us apart, then we broke up.

That threw me into a tizzy. I had spent years with this person.  I didn’t think I could do it without him. He was my rock even when he wasn’t being very supportive. There I was, 21 years old, just recently lost 30lbs, and ended a 5 year relationship. I was devastated. I fell off track for a while as a result. Later, my boyfriend and I reconciled, which aided in me getting back on track. He was more supportive than ever too, which drove me to lose an additional 45lbs that second year!

I started to become a different person though. I was 75lbs slimmer, which put me at 114lbs at 23 years old. I was more confident, and had a new spark for life. I was a hell of a lot more social, and out-going too. People noticed me, which felt good. He and I grew apart, then broke up around our 6 year mark. Again, it was devastating, but a lot less devastating than the first time around. We both grew apart so much during my weight loss journey. I was always hindered by the weight that I put on, and I think I semi-blamed him for it because of all of the eating out we did. I never was quite able to put aside the resentment of not having his full support either. Though I loved that person with all of my heart, I knew it was time to move on.

From there, things were a whirl wind. I was so embarrassed by the fact that I lost 75lbs, that I hid it from everyone. I started a new job and made a slew of new friends. I never disclosed my huge life transformation to anyone. In fact, until I came clean about it a year or so ago, those people still had no idea that I had went through such a drastic transformation. I guess when you’re young and naïve you think people will view you differently if they know the truth. I should have been proud. I should have been a voice, and a shoulder for others who were going through what I had gone through. Instead, I let my voice go to waste. I was so ashamed of the person that I was, when I should have celebrated the strength it took to stay dedicated enough to make such a change.

Never be ashamed of the person you were. That person plays a big factor in who you’ve become. I wish I could go back all of those years ago. I’d change my perspective. I would have appreciated my struggle, and shared with others who might have been going through the same thing. I owed it to myself to celebrate such a big feat. I’ve always regretting short-changing myself that celebration. I deserved it so much for stepping outside of the box and finding my own answers to change my life.

I never gave up on myself even when things were tough. I plowed through my struggles because I wanted something so badly. I was driven and motivated. When I became a Beachbody coach, I made a vow to myself to never give up on anyone that allowed me to be a part of their journey. I vowed to never let a single person feel ashamed of what they were going through. I also vowed to always be a friend along the way, give 100% support, and to be a shoulder when times were hard. Embarking on any fitness, and nutrition venture is HARD. It takes a special person to stay truly dedicated and committed. When I meet someone that has that spark, it gives me goosebumps. It takes me back to that 21 year old girl who was fighting to get her life back. I pull and pick every bit of drive from deep inside of someone just to remind them why they started, and where they’re going.

I’ve been on my weight loss journey for 11 years. I’ve had some downs, but I’ve always gotten back up again. From lack of exercise, i had tons of flab that I was embarassed of. I'd wear long sleeves in the summer because i was embarassed of my arms. Through Beachbody, I've been able to correct that. I have actual muscle now, which I never dreamed of having before. I found the 21 day fix extreme program, which showed me how to eat right and workout. For the first time in my life, I had support and direction! I knew what I was doing, so I decided to share with others.

Beachbody has aught me that weight loss doesn’t have to be a solo thing. I’ve met the most incredible people along the way, and I hope to meet more. If I can help change even one person’s life, I’ll feel successful. I tell my crew every day that we do this as a team. We change and grow as a team. We are there for one enough. Where one person falls short, another is right behind to pick up the pieces. I couldn’t be more proud of the amazing group that I’ve gotten to be a part of. You don’t have to go through this alone. If you’ve felt a lack of support, please reach out to me. I’m looking for people who are serious about making a change, but are serious about doing it together. I want to be a part of your journey.

If you’re interested in joining my Mummy’s Muscles crew, please send me an email at mowery.ashley@gmail.com. I would love to have you be a part of my team, getting to know you on a personal level, and gaining a new friend to share in this crazy experience.

A fresh start

Today marks a fresh start for me. Yes, I’ve been continuing to work out and eat healthy, but my mental state has been a bit clogged over the last two weeks. A lot of things have transpired in my personal life that have pulled my focus away. It took a firm talking to, but I feel like I’m ready to move past those things, re-focus, and buckle down again. The number one thing I’ve learned throughout my health and fitness journey is that I’m stronger than I thought I was. Mentally, my mind was so clear, and free. It was one of the best feelings I’ve ever had. Yes, feeling energized and good about myself physically is a perk, but the mental clarity is something I was completely ignorant to.  I had no idea what it felt like to have a peace of mind and to just be happy and positive. It saddens me that I’ve allowed things to drag me down a bit the last couple of weeks. I’m still human even though I like to pretend otherwise. I’m glad that I deal with things in a healthy way now compared to before. It’s good to know that I can accept, deal, then move on without causing a bigger train wreck in my life. I guess that’s what I’ve learned over the last two months. You don’t have to dwell because life really is so much more than the bad things that happen.

What pushes me and keeps me going are the amazing people behind me. I’ve never felt so blessed to be a part of a team before this. Having a pack behind me to always pick me up when I need it has been incredibly humbling. I can’t even begin to express the gratitude that I have for these people. Not even people. They are now my friends.  It’s been amazing to form new relationships, and to actually have something in common. Health and fitness has bonded all of us so much. I truly feel that we are a part of a special crew. The best part is our crew continues to grow. The support is always overflowing. There will never be a shortage of motivation either.

I haven’t really set a goal as to what I’d like to achieve in my 4th round of the 21 day fix. I’d just like to get stronger, build more muscle, and be able to run faster. This morning, I defied odds by completing a 4 mile run in 24 minutes. That’s incredible. 6 minutes a mile is something I never thought I’d see. I hardly believed it when I was finished. I zoned out for a while though, so I wasn’t even thinking about running. It felt good to pound the pavement, and just enjoy the quiet. I’ve honestly never enjoyed something so much in my life. I’m glad I decided to step outside of my comfort zone and to focus on running. It’s been a Godsend. I haven’t enjoyed something this much in a really long time. Me? A runner? I can’t even digest that. 

Outside of just becoming physically stronger, I’d like to work on the mental strength as well. Being able to really push aside any negative things that I incur because I know it just isn’t worth my time.  I know that it’s nearly impossible to shun all sad, angry, unhappy feelings, but if I could block it from consuming me for days on end, that would be appreciated. I do feel a lot better today though and I’m ready to just hop back on the horse. The one thing I’ve loved so much about becoming a Beachbody coach is being able to cheerlead non-stop. To always be a bright spot in someone’s day when they aren’t feeling so great. I don’t ever want to lose that sparkle over petty, stupid things.

Being a leader is a privilege

Things are moving and changing so quickly. I feel overwhelmed, but in a good way. Over the last two days, I’ve signed two new coaches, which is major. Having new coaches is the first stepping stone to growing my business. It also shows that the coaching I am providing is paying off. I’m able to show others that they have a voice and can inspire people to make healthy changes. It tickles me pink. I’ve invested so much time in everyone that I’ve shared the 21 day fix program with. I’m so proud to see all of the positive changes everyone is making. What begins as a weight loss journey ends as so much more.  You have an individual who might be down because of their physical appearance. Maybe they have more bad days than good because of it. They are unmotivated. They want to make a change, but aren’t sure how. The hole they’ve dug keeps getting deeper. Then, one day, I reach out to share an amazing product that could turn even the most pessimistic person’s attitude around. They try the product, see amazing results, and feel better about themselves. With a new found confidence and hunger for life, they seek to share with people in their circle. The fever is contagious and absolutely amazing to watch unfold. I get goosebumps when I think all of the changes that are occurring because I took time to invite someone into a healthier lifestyle.

It all starts with a question. Even if the answer is “No”, you put it out into the universe for someone to think about. Maybe they are afraid of change. They aren’t quite ready to make a commitment to themselves, or their health. That’s okay. “No” doesn’t have to mean forever. It just means not right now. You continue to grow and share. You have more people growing and sharing. You decide to invite that person again. They can feel your excitement. They sense the genuine care that you now have for their health because you can’t stand leaving even one man behind. They trust that you’ll lead them to the finish line. When you do, that person shares with their circle, and the fever continues to spread.

You start putting into perspective just how many lives your touching. That feeling excites you even more, which fuels you to drive harder to reach even more people. A positive mind is a powerful thing. You wake daily feeling like you can tackle anything. You want to show people that life is so much more than  what they’re giving themselves. One after another, you’re building a strong team of leaders to go out and share their amazing transformations.  Throughout your typical day, you feel this rise of positivity. You radiate such happiness and inspiration. It’s hard for other people to ignore that. They want to know what’s making you so happy all of the time. You share with them. You show people that being healthy and happy are a duo. Two peas in a pod. When you have one, you will most definitely will have the other.

Every single day that I get out of bed, I take a deep breath. I thank God for all of my blessings. My son, my job, our home, and my family. I thank God for the people he’s put into my life. The amazing group that I’m privileged to spend each and every day with guiding them towards a healthier lifestyle.  I thank him for giving me the strength to be a great leader, a strong voice, and the will to want to make a difference. Through my experience, I’ve created some new friendships, and strengthened the bond between old ones. Even if it all ended tomorrow, what I’ve gained from this experience was so worth it. 

What I’d want any new coach under me to know is that this takes time and dedication. It takes a special person to put themselves aside to want to help another. Being humble, and appreciative are two of the biggest job requirements someone needs to have to fill this coaching role. Being honest, and trustworthy are two more biggies. You need to show people that you’ll guide them through the hard times, but you’ll also be there to celebrate their wins. There is nothing more rewarding than seeing someone smile because you showed them a new way of life. Giving someone their life back and adding years onto their lifespan is priceless. Think about these things when you’re inviting. It is a big decision for another person to make. It can be scary, but with you by their side, I know they can do it!

Catch the fever!

Today is so exciting. I decided to put together a free, 14 day, fitness/nutrition group for people who aren’t ready to order the 21 day fix program.  I’m running it with my best friend. We’re offering daily workouts from Autumn Calabrese, the creator of the 21 day fix, and we’ve provided a 2 week meal plan. I love seeing all of the excitement from everyone enrolled. It’s only day numero uno and the dedication is overwhelming.  People are busting out their workouts early, and heading to the grocery store to prep for the next couple of weeks. It feels so good to be able to give back. Her and I have learned a lot about fitness and nutrition over the last two months. Sharing is so important. Plus, it shows other people that they do have the capabilities to make a change. This is a great gateway for people to begin leading a healthier lifestyle.

I was a bit nervous leading this group without a program in place to fill in the gaps, but I think her and I will do just fine. Providing support and one on one mentoring are great tools to lead anyone towards success. On top of that, we’re able to try some new workouts that haven’t been a part of our typical routine. It gives the two of us a change of pace, which is always appreciated.

Coaching has been so rewarding to me.  Organizing groups like this remind me why I started doing it in the first place.  I love seeing other people feel good about themselves and make achievements they never dreamed possible. The potential is there. People just need to see it for themselves. I love watching that a-ha moment come over someone. You can see the inspiration fill their face. It’s something you really can’t disguise. Being a part of such a transformation is more than I could ever ask for. Every day, someone amazes me with their dedication, and drive for more. A positive mind is so powerful. When you put out good vibes, you tend to get them back. I am such a firm believer in this. I’ve seen it happen more than enough times since I began coaching.

I’m learning so much about myself through this experience.  I have a new found confidence that I never knew existed. I feel like a leader, and a role model. I feel like I have a voice, and that I can inspire others. It makes me want to burst. It sounds extremely cheesy, but the feeling is contagious. Watch your step around me. You might just catch the fever. ;)

What you get from me: Your coach!

This past week has really taken off with coaching. So many before and after photos have flooded in. It’s incredible to see all of the changes my crew is making. I love coaching for this reason! I get messages throughout the day from people letting me know of their success and thanking me for inviting them to try the 21 day fix program. I have a handful of people who are beginning their second round! These people never thought they’d make it through round 1, but here they are, continuing on. It makes my heart smile so much. If there was any reason for me to continue doing this, these people would be it. I love being along for their journey and sharing in their triumphs. It is such a cool feeling to have!

On top of aiding in others’ success, I’m able to keep myself accountable. Think about it. If you had a large number of people  looking to you for guidance, you’d need to lead by example. That pushes you even further to keep on track nutritionally and physically. I know it helps others seeing me take charge by staying on point with my program. It’s another way that I can ensure I’m keeping up. I’ve been able to push through to higher goals because of that. I can’t complain!  Having support from so many is an added bonus. I don’t know where I’d be without these people rallying behind me. Sometimes, it just takes someone telling you that you can do something for you to believe it. Imagine how powerful it would be if 50 people were telling you that?

When I decided to become a BeachBody coach last month, I was extremely afraid. It was a risk for me. I didn’t know if I’d be able to dedicate enough time to the business because I am a single, working mother. I was also afraid I wouldn’t be able to keep up with my program and I’d failed everyone I was coaching. I took a leap of faith though, sucked it up, and signed up as a coach. I’m so glad I did. I’ve met some of the most amazing, inspirational people along the way. On top of that, I’m able to give myself and my son some financial freedom.  Anything that will aid in providing for my son is A ok in my book!

The biggest misconception people have about coaching is thinking you’re a salesperson. I’m not a salesperson. In fact, I hate sales. I’m not good at it, nor do I want to do it. I share my experience with others seeking out nutrition and fitness guidance. I provide results that prove the program works, then I invite them into a community full of motivation, and support. That does not sound anything like sales, does it? It would be wrong of me to not share a product that can change someone’s life. If I can introduce someone to a program that aids in finding a healthier lifestyle, then why not?

Coaching is a privilege. It’s something that I take very seriously. You’re put into a leadership role to steer others towards a healthier way of living. With so many lives at stake, I do not take it lightly. That’s where I stand out from the rest. I cater to my challengers. I ensure I’m there to answer any question, provide helpful tips, and be a shoulder to lean on if you have a tough day. When you purchase a program, you aren’t just being left to fend for yourself. I’m there every step of the way ensuring your success. I become a friend. Someone you can rely on when things become hard. When you think you can no longer push through, I’m there lending a hand. I care about every individual underneath of me. I am not victorious unless you are. Most importantly, I care. I would never lead someone down a bad path. I look out for you to ensure that you’re guaranteed results, but in a safe and healthy manner.

I greatly appreciate all of you for instilling trust me in and allowing me to join you on your journey. Your dedication is so overwhelming. I cannot begin to tell you all just how proud I am of you. Sticking to your nutrition plans, and plowing through those workouts even when you’re sore. Driving harder than the day before because you want it just as bad as I want it for you. Being a great team and helping someone else to see that they can do this too. Never letting yourself, or any of us down. You all are such wonderful people. I hope you can see just how many lives you’re changing outside of your own.

<3 Coach Ashley

21 day fix cycle

I’ve seen a lot of people transform  over the last three weeks. It’s pretty crazy to look at a huge group of people who are just starting, knowing they have absolutely no idea what they are in for. I’ve been at the starting and finish  line, so I’m already anticipating all of the wonderful things they will experience after completing their first cycle of the 21 day fix. I see the fear, doubt, and anxiety in every single person as they embark on a new adventure, but as the days go on, you can see all of that being replaced by motivation, determination, and  a fire for change.

Something flickers on as people progress during this program. It’s pretty cool to see that switch flip. The first few days are trying. It’s hard. I won’t lie. It takes a special person to continue to push and stay committed through the pain of your muscles aching and your body ridding itself of unnecessary toxins. When you make it through that short process, the sky is the limit. You’ve proven to yourself that you’re tougher than all of that, and you persevere onto bigger goals.

Things start happening quickly. You notice a muscle bulging, while you’re checking yourself out in the mirror. Pants start to fit looser, and you feel big surges of energy. Your appetite decreases and sugar cravings cease to exist. You find yourself looking forward to those 30 minute workouts and filling those cute, colored containers. Meal prep becomes a part of your weekly routine. It starts to become a fun hobby playing with your container combinations and making new meal plans. The science behind the program starts to fascinate you more and more and you realize it’s a neat formula transforming your body.

As time progresses, you find yourself feeding your muscles, upping your weights, and pushing harder. You start incorporating new workouts into your routine to take yourself to the next level. More muscles appear, your confidence sky rockets, and you begin setting bigger dreams and goals.  Your entire demeanor changes. You encompass such positivity that it’s hard to keep hidden. Friends and family feel your contagious excitement and decide to embark on the 21 day fix journey too. The cycle repeats, but now you’re the leader. You’re at the top telling everyone below you that they can do it if they keep pushing. That scared person from day #1 who was so afraid to take risks is now leading a pack of people to a healthier lifestyle.

How BeachBody coaching makes being a single mom affordable

This coaching thing is really taking off. It’s kind of scary though. That sounds nuts, right? How can success be scary? Well, it is. I think it’s more because I can’t believe the success I’m having and the lives that I’m helping to change. It feels too good to be true. Very surreal. I keep waiting for the ball to drop. That sounds terrible. How can I be focused on something so negative when so much positive is going on around me? I hate that I can be a bit of a pessimist sometimes, but when you were skeptical to begin with, it’s hard to not wait for the other shoe to drop.

I have no idea where I will be in a year, but I hope it’s at Summit. For those of you that aren’t aware of what Summit is, it’s a huge BeachBody convention that takes place annually where coaches gather for recognition, motivation, and inspiration. It’s the holy grail of coaching and where all coaches aspire to one day be. I hope I can be amongst the 20,000 coaches that will be attending next year. Seeing all of my fellow coaches post pictures from Summit made me even hungrier for it.

I have to pinch myself sometimes to remember that this is not a dream. I am doing this. I’m running a successful business, but more importantly, I’m showing people that they have the ability to change. No one deserves to be unhappy. It pains me when I hear people express how down they are and the terrible way they think about themselves. Honestly, we all have the ability to change. Sometimes, it just takes one person to help pull you out to see that you can make that change. It excites me that I’ve been that helping hand. I get to watch people grow and move towards a happy, healthier life. It is so rewarding to be in this business. I’m glad I took this leap of faith 50 days ago. I’ve created countless smiles and the pure joy I’ve gotten from that makes it all worth it. Pushing fear aside and trying something new has opened my life up to so many amazing possibilities and opportunities.

Being able to provide for my son and to lessen the financial burden has been a huge perk. There were so many nights I’d lie awake in bed asking how the hell I was going to afford this, that, or the other. I don’t mean luxuries either. I would cry over paying bills and purchasing groceries. Being a single mother is not easy. I have a daycare bill of $800 a month. It’s frightening knowing that all of the finances are on my shoulders. I have no back-up, or help. I will always do whatever I can for my son. I never want him to struggle, or to go without. I have been saddened too many times in his 18 month life over things that we could not afford to do. We missed out on many things his first year because we needed to save that money for food and bills. I’m starting to slowly make up for that. This summer, we have been able to do more things together because I am able to supplement my income as a BeachBody coach. Materialistic things mean nothing, but making memories means everything. I want him to experience as much as possible. I’m glad I can finally start to open that door.

My health was never a priority, but it should have been. I am the sole provider for my son. If something happens to me, he has no parent. I would go without food, or I’d eat Ramen noodles to save on groceries, so that I could afford to pay doctor co-pays and food for my son. I kept a lot of these financial issues to myself. I’m not a “woe is me” type of person. I handled what I need to and if that meant I put my health aside, then so be it. I ate Ramen noodles for 15 months straight 5 to 6 days a week. I’m not exaggerating. A case of Ramen noodles was so cheap. I knew I could feed myself lunch for an entire month for pennies a day. We’d conveniently visit my parents during the week around dinner time, so that I could save on groceries too. No one knew that I was having this hardship. I’d ask friends for hand me downs for my son. I felt shame, but I knew I couldn’t purchase enough on my own. It was ROUGH. I have a good job, but  even a good job can’t compete against an entire household of bills, plus the astronomical monthly daycare bill. I’d constantly have to pass when asked to donate money at work for flowers for funerals, new babies, or congratulations. It was embarrassing to admit that I couldn’t afford $5.

Our struggle was real. It was scary. I feel like I can breathe now and I can enjoy life and my son a lot more. Worrying about money every, single day is ridiculous. I never want to go back to that. Being able to smile and laugh and make plans without worrying about cost is great. Going to the grocery store and picking up a couple extra items without pulling out my calculator makes me giddy with excitement. Putting money into my piggybank and putting money away for my son is even better. We were never able to do that before. I am so appreciative of BeachBody for changing my life. There are not enough tears and words to express my gratitude. If you can relate and are reading this shaking your head, then send me a message. We can talk about the different coaching options. No one should have to struggle though. There is a way to earn extra money while helping others and helping yourself.

10 times the 21 day fix ruined my life

10 times the 21 day fix completely ruined my life:

1.       More dishes! I pack so much food for work every day that I’m literally in Tupperware hell every night. Where the BLEEP are all of my lids?!

2.       Too much food! This is supposed to be a diet?? I’m eating like a king every damn day. I can barely finish all of the food that I’m allotted to eat.

3.       My arms are covered in goosebumps. I refuse to wear sleeves now that I’ve built up some arm muscle. Damn, it’s cold in here!

4.       It takes me longer to get ready for work. I’ve had to add “flexing in the mirror” to my morning routine

5.       It’s bad for the economy. I stopped eating out and buying my morning coffee. Sorry, Obama.

6.       My mom was right. I did need to start eating my veggies.

7.       I’m a food snob. I like my shit fresh. I turn my nose up at processed foods

8.       I refuse to drink out of a regular cup. Everything has to go into my oversized Shakeology shaker cup

9.       I no longer reference food as food groups. Everything is either a green, red, purple, yellow, blue, or orange.

10.   I measure my life in 21 day cycles

21 reasons the 21 day fix is the shit!

I’ve  just finished my second round of the 21 day fix and I’m now on my first official day of round 3. You’re probably all wondering what the hell the big hype is about this 21 day program you keep hearing about. Lucky for you, I’ve put together the below list of 21 reasons why I love the 21 day fix!

1.       My bootie. Yep, that’s it. MY BOOTIE. No explanation needed. Just stand behind me and take a peek.

2.       Energy. Move over Red Bull.

3.       The portions. You didn’t misread. I said “THE PORTIONS” You get to eat…A LOT. In fact, the #1 complaint I get is “Do I really have to eat all of this food?”

4.       Muscles. I’m gunning every day. “Do you have a license to carry those guns?” Yep, I have a right to BARE arms now. 

5.       My mood. No hostile bitchiness here.  I feel good. I look good. Period. I don’t go hungry, which means I don’t go HANGRY (hungry/angry)

6.       Money. I’m saving money at the grocery store. Portion control means less waste and less overbuying.

7.       Short Cycles. I hate using programs that promise results in 60+ days. I ain’t got time for dat! I like that there is an end in sight and I can work in 3 week cycles. It’s a lot easier to achieve goals with a smaller time-frame to work with.

8.       Carbs. Yes. You can even eat carbs. I’ve done the low carb thing one too many times. Dizzy spells, low-energy, and those awful headaches. Pull out that pasta. It’s ON-limits.

9.       Flexibility. You can tweak this program to fit any fitness goal. Trying to lose? Trying to gain? It doesn’t matter. You can partner up with your spouse, children, or anyone else living in your house. The program fits any fitness need. You can do it together without having to purchase separate programs.

10.   No Hate. Anyone can follow this program. Any age, gender, special dietary need. You make the program work for YOU.

11.   Short workouts. I don’t have time for these long, drawn-out dvds. I can handle 30 minute workouts, which is what this program comes with. You get a variety between 6 amazing workouts, but best of all, they run in half hour spurts. I can do a half an hour a day! Can you?!

12.   No calorie counting! Yes! Put away your calculators! There is NO calorie counting on this program. Instead, you portion your food out using these adorable, colored containers. Fill, dump, eat. That’s it!

13.   Support. When you purchase the 21 day fix program, you’re given immediate support and access to others utilizing the program. You aren’t left to fend for yourself, which is usually half the battle, right? I run an amazing support group for anyone that I am coaching, which means you’re constantly being rooted on. What other program comes with FREE motivation like this? Um…yep, I hear birds chirping..

14.   The before and after. I am still astounded by my before and after photos. The results are rapid, which means a BIG change between those pre and post pictures. You’ll be asking yourself who the hell that person is staring back at you.

15.   Inches lost. Everyone is so focused on seeing that number on the scale decrease. NOT ME! I’d rather see inches  lost. That means you’re losing fat, but it’s not being replaced by hanging skin. Instead, it’s being replaced with muscle! You’ll be losing inches and toning up, rather than losing weight and loosening skin.

16.   Lifestyle change. You’ll make a positive lifestyle change and make healthier choices. This will transpire into other areas of your life. Your job, your family. When you feel good, it radiates into every aspect of your world.

17.   Opportunity. With big results, comes big opportunity. I took my opportunity and became a BeachBody coach to help others change their lives. Not only did I change my life emotionally and physically, but I am now changing financially too! All while helping others feel better about themselves!

18.   Confidence. You’ll be holding your head high proud to wear your 21 day fix badge of honor on your sleeve. It’s a big accomplishment. Did I mention the free tank/tee that you get after providing your before and after photos? Who doesn’t love free swag?!

19.   Inspiration. Your transformation story will inspire others to lead a healthier lifestyle and to set fitness goals. What could be better than hearing that YOU changed someone’s life?!

20.   The extreme version. All done with the 21 day fix, but still craving more? It’s your lucky day. There’s an extreme version of the program that you can graduate to. If you’ve already been using the extreme version, you can use the modified countdown to competition to shred yourself even more! The program is so flexible that it can be continued even after you smash your fitness goals.

21.   A better you. I feel so grateful that I went out on a limb and tried this program. It’s changed my perspective on everything in my life. I feel like a better version of myself because I have more energy to participate in life. I have a willingness to try new things and to step outside of the box. I’ve shown myself that I’m stronger and braver than I thought I was.

Thank you, 21 day fix, for giving me a new meaning to life.

The great Beach Body Facebook Debate!

A lot of people have expressed their disgust over constantly seeing Beach Body posts and feeling as though its repetitive. Well, maybe it is, but is that really such a bad thing? Seeing an inspirational quote, or a motivational picture that pushes you to feel better about yourself, or your day shouldn’t be a bad thing. Social media is flooded with so much negativity. People fighting, racism, bigotry. To me, that’s a disgusting and repetitive trend that we need to be changing. Yes, maybe we have a group of people who are all working out and using shakes/fitness programs, BUT that isn’t even what we are all about. That’s just part of it. We are here as motivational speakers. We are leaders who want to show people that there is a BETTER way to live. You can be happy AND healthy. It’s about empowering who you are as a person and strengthening a healthier mindset. Yes, you change physically, but it’s the emotional side effects that really drive change. When you feel better about yourself, you start to change your perspective.  You aim higher and set bigger goals. Your focus is on something good! Why is this such a bad thing?!

It makes me sad for our society as a whole. We’re upset about seeing inspirations posted, but we deem it acceptable to read story after story of child abuse, drug use, and racism. It’s okay to read posts between a girlfriend and boyfriend fighting, watching two exes bad mouth one another, someone venting over their job, or a family feud, but if you put up too many inspirational quotes, you’re called repetitive and then unfollowed. I do take it personally because I care about what I’m posting. I think about my content. Maybe that’s what we all need to start doing. Using a filter for our posts instead of our pictures.

I’m never going to stop inspiring people. If even one person feels that they can change their life from one of my posts, then I’ll take it.  That’s a good day for me and I’ve done my job. It’s hard to be that far gone and pick yourself back up. It takes a lot and sometimes, it takes help from other people. We live in such a cloud of negativity and bullshit every day that we can’t even see when some good is coming our way. I dare you to stop posting all of your negative, personal bull shit and post ONE good thing every single day. Hell, post one good thing every hour, and see how your outlook changes. Yes, you may still be broke, have no job, or living in bad conditions, BUT maybe you start changing your perspective. You apply for a new/better job, you move into a new/better place, and you start making positive changes for yourself. You control your destiny and unless you believe and start thinking that you can make changes, then you won’t. I’m just here to remind you that you can!!!!!!!!!!!!!!!!!!!!

This is why I coach!

This weekend, I reached MANY goals. In fact, I reached all of my July goals 3 days into the month! What?! It’s insane to me that I was able to do that, but with some consistency and perseverance, I was able to  make it happen. Now, I’m working on setting even bigger expectations because I still have an entire month left! Going goalless would be insane. What would I have to work towards?

So, what were some of those goals? Signing two coaches and becoming Emerald! That’s right, folks! You’re now talking to an EMERALD coach. Well, unofficially until the system updates on Wednesday night showing my new rank! I am beyond excited to welcome my best friend to the team as a new business coach and my mom as a new discount coach! My best friend has been using the program since May and has gotten stellar results! I’m glad she decided to join me in this journey. I feel like our business is going to grow ten-fold because we know the program works so well, we love using it, and we want to share it with all of you!

My mom has actually baffled me! Expressing a desire to get healthy was something that came out of left field! I cannot express how delighted and happy I am to hear that she’s finally ready to prioritize her life and put health at the top of her list! She’s a great lady and I want her around for the long haul. It makes me feel so good that I was able to inspire her enough to not only try the program, but to sign on as a discount coach too! I’m hoping she is a great motivator for the rest of our family. Between the two of us, we can make anything possible and I’m glad to have her along for the ride with me!

Dreams do come true if you work hard enough to build them. Yes, it takes time and effort. Nothing in life is easy, but if you put some dedication behind it, you can do it! We all can! Becoming a coach was such a great decision in my life. It has fulfilled me in so many ways. Seeing pounds and inches fly off of my challengers is incredible! They motivate me so much to keep going and to never give up! It feels good to have an entire cheerleading squad behind me every single day. Even when I start to doubt myself, I know that I’ve got a great crew pushing me to never give up! To me, that is priceless.

Today, we start a new 21 day journey with many eager faces. I am so excited for them to hit that finish line! It’s incredible to watch people really change and grow as a person throughout this entire experience. It’s so much more than a superficial change. It really grows your confidence and motivates you to start exploring other areas of your life that might need changing too. Maybe it’s a new job, a new home, a new relationship, or just bettering the way that you communicate with others around you. Whatever it is, I hope you all find it over these next 21 days. Keep pushing and never give up on yourselves. I’ll always be there if that little voice of self-doubt starts whispering in your ear.

<3 Coach Ashley

I'm on cloud 9!

The coolest thing happened to me yesterday. I received an alert that I was among the top performing coaches for the week! What?! I just started to actively coach over the last 8 days. I cannot believe I’m already being given recognition for helping others! This also shows that you can be successful in network marketing. A lot of people view Beach Body as a fad, or a pyramid scheme. It’s actually not. It’s a company that has 17 years under its belt and making billions every year. That’s beside the point though. The programs work! I’ve used every product, diet, and even had a personal trainer at one point. I never had results like these. I never had abs, or nice arms either. I also never felt good. I was always starving. I’m glad I can look and feel good, but still fulfil myself every single day.

The best part is helping people. I get the best messages throughout the day from my challengers. It’s rewarding to know that I was able to connect people with a program that fits into their schedule, but promotes a healthier lifestyle. Seeing the changes unfold in front of my eyes is the coolest! I am a sucker for a good transformation story. Being a part of so many has made me grateful to be able to participate in a business that promotes healthy change.

I don’t really want to focus on the financial aspect of the business, but I know that’s what people are most interested in hearing about first. I always thought I’d be confined to a certain income level because I am a single mother and I don’t have time to work a second job, nor would I want to compromise more time with my son. Beach Body is giving me more financial freedom and I just started! When I originally signed up to be a coach, I set a coal amount of making at least $100 a month.  After my first week, I’ve seen that I need to have bigger goals!

Inspiring people and guiding them to a better self is so rewarding though. It makes me EXTREMELY sad to hear, or see people be so down on themselves. I know that there is an answer and a quick, but healthy way of reaching those goals. I never believed it until I tried it. I’m so glad I did! 30 days ago, I began a journey to feel a little better about myself, maybe build a little muscle. I got a WHOLE lot more than that!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Challenge Groups.

Today, I wanted to really focus on Challenge groups because I think a lot of people are confused and have no idea what a Challenge group is. After purchasing a Beach Body product, you aren’t just left to fend for yourself, or to figure out all of the ins and outs of a program. You’re given immediate support from your coach, BUT you should also automatically be enrolled, or offered to be enrolled in a Challenge Group.

Most weight loss programs, or even gym memberships do not come with support. To have access to thousands of people instantly who relate and connect with how you feel, share the same goals, and are accessible the second you sign up is amazing! These Challenge Groups offer just that. SUPPORT.  If you haven’t entered a challenge group yet, but you have a Beach Body product, seek out your coach and get details! Challenge groups keep you accountable. It’s a safe place where members can congregate to swap tips, recipes, or just give a pat on the back for a job well done! They keep me motivated and I attribute most of my success to these challenge groups. It feels good to report back to a bunch of people who truly do care about your success to say that you had a great day, completed your workout, and stayed on point with your nutrition.

It’s also a wonderful place to meet new people and make new friends. Being a working, single mother, it’s awfully hard for me to get out to meet new people. Being able to connect with new people on a daily basis without having the hassle of finding a babysitter is incredible. Not only that, but being able to identify with a large range of people who share my common interest of health and fitness is an added bonus.

At some point, you might find yourself pondering a wonderful coaching opportunity that might be presented your way. Networking through coaches that are available to you in challenge groups is a GREAT way to learn. You’ll end up meeting so many top, successful coaches, who will be there to aid and guide in your business. Being in a challenge group was my first real taste of what coaching was. Seeing the way coaches interact with their challengers was amazing. Knowing these people are there ANY time of day to provide support and guidance was incredible. It inspired me to want to do the same thing. 

Let’s not forget about the incentives! Challenge groups often times come with incentives, or prizes when you take an active role in posting and providing feedback to other challengers. Typically, the guidelines to that particular prize are posted at the start, so be sure to follow instructions to not miss out on being qualified. Free stuff ALWAYS motivates me!

If anyone is interested in joining an upcoming challenge group, please send me a message. Spots still remain open for the upcoming challenge on June 29th!

What do I do with these containers?!

Today, I want to focus on those cute, colorful containers you all got with your program. I wanted to share a sample meal plan that I prepped for the week and how many containers I’m using. When I initially received my program, I thought the container system was a bit confusing. It became a habit and way of life after the first week. It takes time, like with anything new, to adjust. I started out setting aside 30 minutes to meal plan and make a grocery list, but now I  get it done in about 10 minutes, which is no time at all. Once you get into the swing of how those neat little containers work, it’ll be a breeze for you too!

In your nutrition guide, there is a page that provides a simple calculation to identify your calorie range, which drives how many containers a day you get to eat. There is a special note in there regarding challengers who are just trying to MAINTAIN their weight. With that, you do not decrease your calorie amount by that 750 number. I went that route because I did not want to lose any weight, but wanted to build muscle. As you go through the program and you starting dropping those lbs,  you might get to a point where you know you don’t want to lose any more weight. At that point, you can re-visit the calculation to up the number of containers you’re eating in a day. The program is VERY flexible and reaches a large audience because you can tweak it to your needs.

Okay, do  you have your calculation completed and your calorie range identified? Great! The numbers underneath of that calorie range represent the amount of times you can fill a specific container a day. Easy, right?!

Let’s use me for an example. I am in the second range of calories, so  that applies to the second column. I get to have:

4 green (veggies)

3 purple (fruit)

4 red (protein)

3 yellow (carbs/starches)

1 blue (cheese/avocado)

1 orange (dressing))

4 spoons (peanut butter, almond butter)

Your nutrition guide gives a FULL list of what you can eat per container. There are TONS of options, so if you don’t like something, that’s okay. Just choose something that you do like! Anyway, I get to eat a lot of food a day. Most of the time, I can’t even finish all of the food that I prep. Now that I am 24 days in, my body has adjusted and I actually get fuller with less!  It’s amazing!

Let’s look at my meal plan and how I do it.

MEAL #1 SHAKE (1 RED)

MEAL #2 STEEL CUT OATMEAL (1 YELLOW)

MEAL #3 EGG WHITES W/ HOT SAUCE (1 RED)

MEAL #4 CHICKEN RICE BOWL WITH AVOCADO (1 RED, 1 YELLOW, 1 BLUE, 1 GREEN)

MEAL #5 GREEK YOGURT MIXED WITH PB W/ BLUEBERRIES (1 RED, 2 SPOON, 1 PURPLE)

MEAL#6 CHICKEN, PASTA, BROCCOLI, SPINACH (1 RED, 1 YELLOW, 2 GREEN)

MEAL #7 SHAKE (1 RED)

MEAL # 8 STRAWBERRIES DIPPED IN PB (1 PURPLE, 2 SPOON)

If you look at my meal plan, you’ll probably raise a few eye brows. I’m not eating all of my yellow or purple containers. I didn’t use an orange container, and I ate an extra red.  The good thing about this program is that it is customizable once you get the swing of things. There are modifications within your guide too, so when you feel that you’re ready for even more extreme results, you can carb down. That means, you just cut out/down the yellow and purple containers. I’m not ready to fully cut out those containers yet, so I am slowly working them down. The more you work them out, the more you can replace with your red and green containers. I won’t overload you with that information just yet, but understand that I am moving containers around because I am working towards a specific goal to cut some out. You certainly do NOT have to rush into that by any means. Following the standard program works wonders!

If you are not drinking the shakes, but want to follow my meal plan above, you can change that out with 2 eggs, or 8 egg whites for breakfast and even add some veggies into it as an omelet. I like eating salads for lunch too, so sometimes I will save a yellow if I have a salad for lunch, and I’ll add a slice of whole grain bread with my strawberries and peanut butter. Amazing! As long as you’re using those containers, you’ll be fine! Customize your plan, pick foods and recipes that you like, BUT USE YOUR CONTAINERS to build out that meal. Play with the combinations until you find what works best for YOU. What works for me might not necessarily work for you. If you still feel hungry, eat an extra red, or an extra green. After the first week, your body will be adjusted and these portions will be second nature to you.

We are trained to eat such large amounts of food and to be served such large amounts on our plates. You know what that creates? WASTE. I do NOT waste food now. I don’t overcook and I don’t overeat. I don’t overbuy either. This program has saved me money! If you’re a person that goes to the grocery store and just buys unnecessary stuff, this program will help you get on track with spending.  You’ll only buy what you know fits into your meal plan. If you have a large family, you can probably adapt them to the portion control too if you’re preparing their meals. Start by using the containers to measure food on their plate. There is no reason we should be filling a LARGE dinner plate. We know A. it’ll go to waste, or B. the person is usually full and just eating to clear their plate. Adjust your family to the right portions and you won’t have to waste, or gorge them to avoid wasting. It’s a win all around.

I hope this gave you all a little more insight on how you can use your containers. It really is a simple science behind the program. Follow the portion control and do 1 30 minute workout a day. You cannot go wrong!!!!

Mummy's growing her business

I joined Team Beach Body as a coach on June 3rd. I had no idea what I was getting myself into. I had a completely different perception of this business. Boy, am I glad I was wrong! I cannot believe all of the things I’ve learned in such a small period of time. I still have a way’s to go, but I am hungry for more knowledge and I now have an even bigger drive to grow my business. I did not realize the potential of opportunity this business could present to me. Why did I not join sooner?

It took me awhile to believe in these products. I always thought I could make a change on my own. That I didn’t need to spend money on a program to dictate what I thought I already knew. Again, I was wrong. I now have the nutrition knowledge base and the physical education to be able to change my body and work towards my fitness dreams. Not only that, but I can profit, while doing something that I absolutely love. I’ve been hand held and embraced since joining on June 3rd. I thought I’d become a coach, then be all on my own. Again, I was wrong. Coaches from other teams are so quick to jump in where I’m a little less experienced and answer any questions that I present. My own coach is available day, or night with information to help me guide my business. On top of that, I have met some incredible individuals who are excited to see others grow and thrive!

Let’s not forget the customers! Knowing that people believe in you and trust you to take a risk on a new product and a new way of life is so inspiring. It makes me want to continue on this journey, so I can be a part of someone else’s transformation. This is about so much more than anything superficial. Yes, you are going to look better, but you’re also going to transform your mind too. I just feel happier. I have more energy, and I’m definitely more upbeat. I have a little more pep in my step. This community has welcomed me so much. I feel so blessed to be a part of such motivated individuals, who also cheerlead you into your own success!

Taking a risk is always scary. I was afraid to step out of my comfort zone too, but I decided to invest in myself and to invest in my dreams. Being a single mother is hard. Financially, I have the burden of providing solely for my son. Beach Body is showing me that I can do something that I love for myself, provide a healthy lifestyle for myself and my son, and also provide supplemental income for the both of us. I’m very excited to see where this journey takes the both of us, but I’m looking forward to it!

Mummy finished!!!!

I did it. I finished the 21 day fix! I’m in absolute awe and shock over my results. I lost a total of 17 inches all around. My hips lost the most at 3 inches and I can tell too. I feel so much leaner and stronger than I did before. Three weeks went by so quickly. After the first week, it became a way of life, so it really didn’t feel like I was doing  anything out of the norm. I love this program and I’m glad that it actually did work. It wasn’t hard to follow the eating plan. Yes, there were times that I did slip up and ate  outside of what I was supposed to, but I always compensated by doing a double workout, or taking Emerson for a long walk. There are ways to be happy and to modify your diet to fit your needs/situations. 99% of the time, I ate clean and did everything 100% on point. I did have some chocolate cake at my parent’s house one night, a glass of wine at a wedding, and even a few cookies one afternoon. Looking over a three week span, those three instances were nothing. It didn’t make, or break my program and it didn’t drag me off course. I adapted to the proper portions that I should have been eating all along.

I also introduced myself to Shakeology. At first, I didn’t believe in the shakes. I thought it was a way for the company to make money. Again, I was wrong. The shakes really are my healthiest meal of the day. I’m drinking 2 to 3 a day! I’m also eating 5-6 meals a day too. I’m using those shakes to supplement my nutrition. They give me TONS of energy, rebuild my muscles after an intense workout, and they keep me full after I drink one. One shake is equivalent to one red container. That means I am getting all of the nutrients I need and keeping full without having to tap into more than one container. The highest container counts come from your red (protein). It was starting to become a chore to make sure I always had some protein available for snacks and meals. With the shakes, I just grab and go. No fuss at all and it only takes a few seconds to prepare in my shaker cup, which was provided in my program kit for free!

The workouts are amazing! I had never pushed myself to those limits before. The modifier in each workout is also incredible. I used the modified version until I was strong enough and felt good enough without it. By using the modifier, I was almost getting a 2 for 1 inside of my program. I was able to graduate to a more intense workout without having to purchase another program. When I felt I could get through the regular routine without modification, I upped my weights! That added an entirely different level of intensity. Again, I did not have to use ANOTHER program, or spend more money. I used the resource I had, but modified by adding heavier weights. I got better results too!

I would highly recommend this program to anyone. It’s a great tool to have in your back pocket. There are so many ways that you can modify this program to get results. If you’re a person that needs to lose a lot of pounds, ensure that you’re following the eating guide and workouts 100%. That way, you’ll lose those pounds without sacrificing your body by having tons of flabby skin. You’ll lose AND tone. Once you’ve lost that weight and extra fat, you can use the program to maintain your weight, but to intensify the definition in your muscles! That’s what I was using it for and I can tell you IT WORKS. It’s amazing to see a program that can be geared towards people who want to lose weight and to those that just want to maintain, but build muscle. It’s flexible, which is why I think it’s completely worth every penny. For those of you beginning with the 21 day fix regular version, You can graduate to this extreme version when you feel comfortable. It’s just another goal for you to work towards in this big journey you’re on!

Below are my result pictures. I’m so incredibly proud of myself. I started my second round today. I cannot wait to see what changes I make in my body over the next 21 days! Whose with me?! Send me a message if you’re interested in making a life change, message me!!!!

Meal plans, grocery list, budgets?!!

I’ve gotten A LOT of inquiries about the 21 day fix program from my Facebook friends. Thanks for taking time out to send me messages with your questions! This is helping me to provide information that I know other people are probably raising their eyebrows to! So, let’s talk nutrition. Everyone wants to know if this program comes with a nutrition plan. Yes! It comes with an amazing guide book AND 7 containers to portion out your food. Easy peasy, right?! So, what are you putting in those containers? Well, pretty much ANYTHING you want as long as its marked on the list in your handy guidebook. I carry mine around like the bible!

What I do first is look at how many of each container I get a day, then I make a meal plan to support that. From my meal plan, I create my grocery list. Remember, I have a VERY strict budget. I stay within my budget, so I’m always thinking about that when making my meal plans. I wanted to share with you how I made my meal plan AND grocery list for this week. I spent $69.71 on groceries this week. Some of that included food for my 16 month old toddler. The total amount of food that I bought JUST for my specific meal plan came out to $42.20. You’re probably wondering how the hell I did that, right? Well, let me show you!

Below is my meal plan for the week. It is A LOT of food to consume daily. Sometimes I don’t eat all of my snacks. Sometimes, I swap out the sweet potato at dinner for brown rice, or pasta too if I get bored. Because I’m just working to MAINTAIN my weight, but build muscle, I’m eating a higher container count, which allots me some extra food. Shakeology always fills me up and carries me throughout the morning, so sometimes I push my first snack back and save my second snack for later in the day. It all works out and I am honestly NEVER hungry. It’s amazing. Now, I already have frozen chicken in my freezer, so I didn’t need to buy that this week and I already had whole wheat bread too. When I grocery shop next week, I’ll add these into my list, but I won’t have to buy any peanut butter, almond milk, or Greek yogurt, so the list will balance itself out. I use almond milk and Stevia in my morning coffee. Shakeology gives me all the energy I need, but coffee is just a part of my morning routine, so I still enjoy one cup!

MEAL #1

SHAKEOLOGY

MEAL #2

STEEL CUT OATMEAL W/ COFFEE

MEAL #3

GREEK YOGURT WITH BLUEBERRIES

MEAL #4

CHICKEN SALAD W/ DRESSING

MEAL #5

WHOLE WHEAT BREAD W/ PB AND STRAWBERRIES

MEAL #6

CHICKEN, SWEET POTATOES, BROCCOLI

MEAL #7

SHAKEOLOGY

MEAL #8

CUCUMBERS W/ HUMMUS

Below is the grocery list that corresponds with the above meal plan:

WHOLE WHEAT PASTA

$1.24

STEEL CUT OATMEAL

$2.88

COFFEE

$3.82

2 PACKS HUMMUS

$5.96

EGGS

$1.96

SWEET POTATOES

$1.50

STRAWBERRIES

$1.98

BLUEBERRIES

$2.94

TOMATOES

$1.50

GREEK YOGURT

$3.98

2 CUCUMBERS

$1.64

BABY SPINACH

$5.98

ALMOND MILK

$2.98

BALSAMIC DRESSING

$1.66

PEANUT BUTTER

$2.18

Are you still with me? So what I do is prep my food. I boil a ton of chicken, so all I have to do is fill up my red container and dump. You can dress your chicken up with seasonings, which are listed in your guidebook. I’m not that fancy. I usually am okay with plain chicken. I did buy a box of Tupperware at Walmart, so I have enough containers to prep lunch, breakfast, two snacks, and my shakeology for an entire 5 day work week. It helps because all you have to do is GRAB your meals and go. I pack the night before, so it’s already in a bag too! The box of Tupperware cost me $12.97, which was worth the investment. Being prepared is the key to succeeding on this program! Everything is ready for you already. All you have to do is grab and eat!

I know A LOT of people like to go out to eat, and especially to drink alcohol. Honestly, I don’t have that problem. My son and I eat at home 99% of the time. If we do venture out, I just choose wisely. The program is only 21 days, so think about it in the short-term. It isn’t a long period of time to put aside eating out, or putting aside the alcohol. If you do want to enjoy a beverage, you can swap out a yellow (carb) container for 4oz of wine. I know, that doesn’t sound fantastic, but I PROMISE the results are so worth it. Look at your calendar. Do you have a lot of weddings, bridal showers, birthdays, maybe a bachelorette party to go to? You probably want to clear out your calendar FIRST. Set yourself up for success. I wouldn’t try this program as a first-timer if I had a lot of social events on my calendar. Too much temptation, but I promise when you do get started, you’ll be so obsessed with how good you feel, you’ll start turning your nose up at the bad food and alcohol.

I am 15 days into this program and I’ve already lost 12 inches! It is unreal! I feel so good about myself. Better than I’ve felt about myself in YEARS! Those abs, though! I NEVER EVER thought I could have a nice looking stomach after losing 75lbs 11 years ago, THEN having a baby 16 months ago! They are poking out and I promise if you stick to this, yours will start playing peek-a-boo too! I hope you all have gained some good information from this blog regarding the nutrition portion of the program. BE CREATIVE with your meal plan! Switch it up if you start to feel bored. Add in some seasonings and spices! Most importantly PREP YOUR FOOD! Set yourself up for success and I PROMISE you will NOT FAIL! If anyone is interested in some personal coaching, one on one cheerleading, and just keeping each other accountable, PLEASE send me an email at: mowery.ashley@gmail.com

This could be you!!!!

Mummy's 12 day results!!

I am 12 days into the 21 day fix. How am I feeling? AMAZING! Being honest, there were times I didn’t stick 100% to the diet. I’ve eaten A  LOT more protein than allotted, but I don’t think that’s necessarily a bad thing. I have my shake in the morning and after my workouts, then I fill in the gaps with everything I’m supposed to be eating.  If I’m hungry though, I’m going to eat. I’ve been trying to add in more protein/veggies during those times and staying away from the carbs. I did sneak a cookie one day and even had some macaroni and cheese for dinner last night, but my portions are so much  more controlled now. I made broccoli macaroni and cheese two nights ago and we STILL have leftovers. That’s insane! Typically, if we have ANY left overs, it’s not much. I would just gorge and eat until it was all gone, or I’d pick at it in between meals. No good.

I think I’m doing rather well. I could probably do better with the diet portion, but overall, I am eating so much better than I was before. Before this, I was having Ramen noodles EVERY day for lunch. I’m telling you, that stuff is awful for you! Now, I have a nice, big salad every single day. I even dress it up too with hard boiled eggs and tuna! So much better than any Ramen! For breakfast, I was having either just coffee, or a large muffin that left me hungry by lunch. Now, I’m having a shake in the morning, coffee, then steel cut oatmeal. It’s so fulfilling. That doesn’t even include my snacks! I have two snacks a day. Peanut Butter Greek Yogurt and a banana, then a slice of whole wheat bread with peanut butter and strawberries! I was always starving on the way home and absolutely famished by dinner time. Now, I don’t have that issue. That means I am not rushing to eat the quickest thing I can get my hands on when I get home. I have that time to prepare and actually THINK about what I’m putting into my body for dinner. I’ve also been pairing all of my dinners with a small salad, so I eat less of the bad stuff and more of the good. It was becoming REALLY hard to cook separate meals for myself and my son, so I made a good compromise. We eat relatively healthy, but I still love my pasta! I just make sure I pair everything with extra veggies/salad, so I can still have that stuff, but I’m not eating a BOATload of it.  This way, we can still enjoy our spaghetti and garblic bread without killing my nutrition entirely.

I do feel much more energized though, which is a BIG thing for me. It’s exhausting being a working mother. I feel like all I do is run around and try to cram 500 things into a day that only supports 100. I’m managing though and I can say that it hasn’t been all that hard to work this program into my daily life. It took some tinkering around to figure out a good balance and rhythm, but now it is second nature. I really do feel like I’m building a lifestyle change, not just a 21 day routine. I’ve rid pretty much all of the unhealthy food in the house too. We’ve gone to the grocery store on numerous occasions and have replaced those items with healthier options. Emerson is being loaded up on much more fruit and yogurt than goldfish crackers for snacks too.

Now, let’s talk about the physical changes. My arms are ROCKING! I’ve always been VERY self-conscious of my arms. I’ve always felt like they were so big since losing all of that weight 11 years ago. I never took that time to really tighten and tone them. To me, I was just left with these big, bulky things that stuck out like a sore thumb whenever I wore a tank top. For years, I’d suffer in 90 degree heat in a long sleeve shirt because I was really embarrassed of my arms. It was awful! It took me a long time to just accept that this is the way I am. Even still, I always had that fear that people were staring at my arms. I’d never even wear short sleeves to work. I am not making this up. This week, I wore short sleeves TWICE. I’ve been at my job for NINE years. This is the first time I’ve worn a short sleeve shirt to work in NINE YEARS! You know what, it feels freaking amazing! It feels liberating. It may sound stupit to some people, but it feels so freaking good to me.  I even received some compliments from the daycare staff AND the pediatrician over my arms. That made me feel so good. I have always been so embarrassed of these things. It’s incredible that I am actually ENJOYING showing them off!

I did measure myself after about 1.5 weeks on the fix and I lost around 10 inches altogether from my legs, arms, chest, waist, hips, bum, thighs, and calves.  I’m not sure what results I’ll get over the next 10 days. I hope I lose a few more inches. I’ve actually gained a couple of pounds, which is probably all attributed to muscle. I have to buy some heavier weights though. The workouts are starting to become too easy for me. That’s on my agenda for the weekend. Then, I can really kick it up over the next 10 days to REALLY get some better results. I plan on continuing the workouts well after this first cycle, but I just want to show people that change really is possible if you put the time in. I’m not even using that much time to do this. I’m just shopping smarter and dedicating 30 minutes every night to work out. There were times that I did double up workouts, but that was my choice. You certainly do NOT have to do that. When you’re so far in it though, it just feels good to give yourself that extra workout.