The Master's Hammer & Chisel

                 The Master's

                                     Hammer & Chisel

People let me tell you 'bout my best friend...The new Master's Hammer & Chisel.  Let me tell you - this program is going to be game changing for so many of us!  I thought I'd give a few workouts a try and I am HOOKED!!!  Now I can't wait for my next challenge group to start!  

Beachbody took two of their Master trainers Autumn Calabrese, creator of The 21 Day Fix and 21 Day Fix Extreme and the Beast himself,  Sagi Kalev, to create a knockout punch of a program - designed to sculpt, define and build our bodies!

This 60 day program will get you the results you want in a short amount of time.  You might think that when you walk into a gym and see someone in shape vs someone who is REALLY BUFF that the difference is the amount of time they spend lifting - WRONG!  The secret to getting these extraordinary results isn't about the time and intensity you put in, it's about the approach.  That's where The Master's Hammer & Chisel comes in!  It incorporates SSP Training - Stabilization, Strength and Power.  No two workouts are alike (well, maybe a few).  They start with building your balance (Stabilization).  Then comes the strength (the weights) and next the power - combining both.  It also follows Autumn's color coded containers for your nutrition plan to help you get the best results!  Beachbody has covered every corner to help you get your maximum results!

Day 1 was Chisel Balance with Autumn.  I loved it and needed it - because my balance was zero!  It works on core strength, muscular endurance and creates stabilization for you to be able to move on.  You can do it at your own pace and I was tired and sore by the time the 40 minutes were up.  Bingo!  Something's working!

Day 2 was with Sagi :  Hammer Plyometrics.  It was only 20 minutes long - I say only because I had nothing left in me!  This jump training workout used my ENTIRE body creating force, speed and power.   Buddha Squat Jumps were amazingly hard yet leaving you feel so satisfied with yourself!

Day 3 was back to Autumn with ISO Strength Chisel - an intense resistance workout using isometric holds and flexibility to increase strength.  Phew!

Day 4 is a rest day and I, for one, was glad!

The nutrition guide helps you with your goal whether you want to build muscle, maintain your current weight or lean out.  I think I'm going to build muscle.  I'm good with my weight right now, and hey, I like to eat and you get to eat more!

Here's a little preview of one of the moves - sorry if I'm out of breath - it happens!
https://www.facebook.com/luanne.haak/videos/1028476483840026/?l=5388960457221623083

We're getting challengers ready for our next accountability/success group - why don't you join us?  This might not be the easiest workout you've ever done - but it's not supposed to be.  You want to get Chiseled, right?  We're looking for couples (what better way to show you love each other than to improve on your health TOGETHER) or singles - it doesn't matter - we just want you to get healthy!  

Message me to get started!

Week one - done!!!

Whelp!  Week one of the 21 Day Fix Extreme is completed, survived and in the books!  I will be honest, I had a couple of adjustments I had to do - both physical and with my attitude!  Everyone knows how much I LOOOOVED The 21 Day Fix and was so excited for The 21 Day Fix Extreme!  But when I went to push play, I was not, let's say, thrilled.  I don't know - maybe it was the format.  Maybe it was that it just wasn't my old love.  Maybe it was the darn pink band!  I felt like I was spending too much time with a crooked dog's head watching and not doing (HUH?).  Then I remembered - THIS IS WHAT IT'S ALWAYS LIKE WHEN I START A NEW PROGRAM!  Phew, for a minute there last week I was kinda sad.

Let's talk about the Format.  Still actually, kinda the same.  4-5 rounds, 2 exercises each round.  (I think I just channeled my inner Autumn...)  The exercises each last 1 minute - technically.  See with the extreme, the first 30 seconds is always with weights, the second 30 seconds, with..weights, albeight lighter ones!  Or the pink band!  Sometimes we dropped them.  Don't let this scare you like it did me!  The routines are awesome, you feel the burn.  It goes by quickly!  You have bloopers  trying to wrap the band correctly - see?  Her workouts are fun!!!  But they're also tough.  That's why it's called the EXTREME!

The meal plan seemed to be my biggest hurdle this time - I wanted to do the Extreme workout with no treats - no chocolate.  Alas - that meant no Godiva Chocolate I was given for Valentines Day.  Didn't happen.  I tried to limit myself to one or two pieces each day, but it was GODIVA for Pete's sake!  Here was my solution and I am so sorry...

It's really not as bad as it looks - we ate (by we I mean me) all of the really good ones.  And that's the little bit of butter toffee that I had left but it all had to go because I gave it the good college try for a week and failed daily.  I'm actually kind of glad to learn that I'm human.

I did the workouts religiously every day and felt the burn every day - I loved it!  When your muscles are sore from a new workout it's your body telling you it's working!  That's what I LOVE about all of the Beachbody programs!  I had just finished Insanity Max 30 and totally thought I was going to kick some ass but nope - they decided to kick mine!

I only lost one pound but with seriously not following the eating plan all week I am SO GOOD with that!  Look above what 1 pound looks like!   I think too many times we become slaves to the scale and starve ourselves into weight loss.  If I can still eat, workout and continue to go downward on the scale I. am. happy!  I also lost 2 inches in my body so it is all good here!  The recipes, as usual are very good!  Enjoy this one for Hearty Beef and Butternut Squash Stew!

Stay tuned for more progress next week!  I'm doing the more difficult meal plan countdown to competition to REALLY dial in my meal plan to make up for last week!  Wish me luck!

3 Day Refresh Recap

I did it!  I took three days out of my busy schedule to concentrate on me!  And you know what?  It was easy!  I didn't need to take 3 days off - I went about my busy schedule like I normally do.  No having to hang around the house close to the bathroom.  NO being held up in my bedroom away from the kitchen because I was starving.  Nope - life went on as usual!

I wanted to lose a little weight and feel great.  I wanted to lose the bloat and eliminate animal products from my system to give it a break.  I wanted to lose the "heavy" feeling I had in my gut and that's just what I did.

This is not a system where you can't eat - in fact you start your morning with lemon water, then your Shakeology.  It's a dense, super food nutritional meal replacement that really keeps you full and satisfied.  I also was able to eat a serving of fruit with it.  The Shakeology has a vegan friendly, plant based protein in it and is really delicious!

Mid morning I was able to have a fiber sweep.  It wasn't bad tasting but was fiber none the less.  No running to the bathroom but it did keep me full and prevented me from having a mid morning sugar crash!  Mix it with COLD water and drink it QUICK - otherwise it gets too thick!

LUNCH!  For lunch I got to start with a veggie serving (the refresh guide tells you how much), another helping of fruit and a healthy fat like hummus, almond butter, avocado.  I switched between hummus with my veggies or almond butter with an apple.  The healthy fat helps to give you energy and keep you full.  I also got to drink a vanilla fresh shake for dessert - yum!  Loaded with another plant based protein!

Afternoon snack:  Another vegetable serving with another healthy fat.  One day it was veggies & hummus,  one day it was almond butter and celery sticks and one day it was a spinach salad with olive oil, sea salt and pepper.  All very good!

Now I'm ready for dinner!  The 3 day refresh gives you 9 different recipes so you don't get bored.  Yes, it was veggies and yes it was delicious!  I also got a vanilla fresh again.

I drank plenty of water throughout the day to help flush out toxins and keep me hydrated and full.

A couple of tricks:  cut back on your coffee intake before you start since you can't drink caffeine on this plan.  Drink plenty of water between all of your meals and snacks to keep you hydrated so you don't get a headache (I did get a slight one on day 2).  Drink Fiber Sweep as fast as you can!

I know I only lost 2.4 lbs but I am happy with that.  I am a pretty clean eater to begin with but could NOT get past all the holiday binging.  I just needed this to get me back on track and I have been able to make healthier choices ever since.  Yes, I do indulge and I'm perfectly ok with that - I wasn't ok with not being able to wrap my head around not indulging multiple times throughout the day though!

I love this program and will probably continue to do it every other month just to keep my body fine tuned.  They are machines and remember everything we plug into it.  I'm just going to look at it like an oil change!

HELP!!!

I'M ON A DIET AND I CAN'T EAT ANYTHING!

Did you ever feel like this?  You start on your way to healthier eating and you feel like all you can eat is:

It doesn't need to be like that!  There are so many ways to incorporate our every day foods into lower calorie foods, better portions and much, much healthier options.  Yes, eat your fruits and veggies.  Not only are they good for you, but they're oh so colorful and tasty!  Yes, eat your whole grains and beans - they're loaded with fiber to keep your digestive track super healthy.   Drink plenty of water - at least 1/2 of your body weight in ounces per day to help detox your system!

Most people fail on their diet goals because they eliminate so many foods that they feel they are down to only broccoli.  We're last for about a day or two on this rabbit food then we want the goods!  And unfortunately, there's not a diet plan around that let's you eat good food.

OR IS THERE?

Let's look into The 21 Day Fix.  21 Days of eating clean and portion controlled.  21 Days of 30 minutes of exercise.  21 Days to a healthier new you by breaking your old habits.  And, not much
is off limits.  That's right, to help you stay on track Beachbody has designed this program to easily portion control your food with it's color coded containers, give you your daily dose of dense nutrition in it's Shakeology meal replacement, provide you with 30 minutes of daily exercise and unlimited support from your coach!  It's pretty hard to fail.  I LOVE THIS PROGRAM!

But let's get back to the food!  Of course you can find oodles and oodles of recipes that are fix tested and husband and kids approved.  You can eat your fruit, your veggies, your proteins and your carbs all in the portions figured out just for you.  Yep, you can have pizza, nuts, chocolate and even wine.

Nothing is off limits - you just need to limit yourself.

So let's talk pancakes.  I love pancakes - especially on Sunday morning.  I've been eating this recipe from the Eat Clean Diet now for a couple of years and low and behold I can have it on the fix!  Happy, happy day!

These are power oatmeal pancakes.  They're loaded with wholesome oatmeal grain so they stick with you for pretty much your whole morning!  To make them clean, I top mine off with unsweetened applesauce and cut bananas and other berries (if in season).

POWER OATMEAL PANCAKES

2 1/2 cup dry rolled oats

6 egg whites

1 cup milk of your choice (I've used skim or almond milk)

1 Tbsp ground flaxseed

1 Tbsp Safflower oil

1 tsp baking powder

1 tsp vanilla

1 tsp cinnamon.

Place all ingredients in a blender and blend.  Use non-stick spray and drop batter on heated griddle.  Cook until pancakes are dry and bubbly on the edges and flip!

If you like syrup, use pure maple syrup to keep this recipe clean.  And don't forget to try it with the unsweetened applesauce and mixed berries - it's a different twist to an old favorite!  

For Fix approved portions, 2 4 inch pancakes are yellow, red & purple.

If you're interested in learning more about The 21 Day Fix, send me a message!  Enjoy!

YES! YES IT IS!

Have you ever wondered what Beachbody coaching was all about?  I was out to dinner with some of my friends that I haven't seen in a while and they had no idea.  They thought that I went to people's houses to train them, or that I was all about the sale.  It's my fault that my own friends didn't know so I'm here to change that!

Do I go to your house and make you workout?  Nope.  Do I guilt you into doing 10 extra pushups because you had a piece of cake?  Nope.  Do I constantly bug you to buy from my site?   Nope.

Then, what do I do as a Beachbody coach?  I simply help you achieve the gift of better health.  I give you the tools you need to succeed at your fitness, health and weight loss goals.  I find a workout and nutrition plan that best works for you.  I support you.  I challenge you.  I celebrate your successes with you and yes, I help to figure out a better way from the failures with you.

Is coaching for everyone?  YES!

It's for the person who needs to supplement their existing income to help pay bills.

It's for the person who doesn't need the extra cash but likes the perks it brings you!

It's for the person who likes to help people and wants to help end the trend of obesity.  #endthetrend

It's for the person who likes social media, keeping in touch with their old friends and making many, many new ones!

It's for the person who is disciplined and likes a great challenge - you know, something to do.

It's for the person who is undisciplined and needs the guidance and accountability of the Beachbody community.

It's for you, and it DEFINITELY is for me.

When I began as a coach, I also had no idea what they did.  I did not want to rely on my friends and family to make my sales.  Been there, done that.  My coach assured me that I didn't need to.  Jim and I both drank Shakeology daily and we were simply looking for a way to save a few bucks.  Enter coaching.  I started out as a discount coach.  I still worked out almost every day like I had for years and started drinking my Shakeology.  Something started to happen - people started to notice.  What are you doing they'd ask.  I simply told them.  Where do I get it they asked.  I simply told them.  I then realized that I was carrying around something they wanted - confidence.  I didn't hard sell them on anything,  I just simply was a product of the product and they wanted in.

I love what I do as a coach!  I get to help people every day feel better about themselves.  I get to help people every day learn the basics of clean eating,  challenge groups and regain their own confidence through working out.  I started this at 51 years young and am loving every minute of it!  I love the new confident,  stronger and more fit me.  I love that I can relate to other people my age with the struggles it takes to lose the weight.  I love that people trust me.

             But what I love most about coaching is that I make a difference - wouldn't you agree?

              Yes, Beachbody coaching definitely is for me - let me know if you think it's for you!

THURSDAY

JANUARY 1, 2015

I'm sitting here not on the edge of awesome and bombdiggity, but on the edge of dissappointment in a way.  2014 was a fabulous year for me.  My daughter got married, I lost 12 lbs,  I started my own Beachbody business and helped so many people with their fitness goals, I met so many new people and made new friends - life is good.  But the truth is for me, I could have ended 2014 better.  Yep, it's confession time.  I did really good - until I didn't.  Like so many people I know, the journey on fitness came to a screeching halt - called excuses.  Thanksgiving didn't do me in, Birthday dinners didn't do me in - neither did Christmas or New Years celebrations.  I did me in.  I got comfortable.  I mailed it in.  I made the decisions that I wouldn't have made 6 months ago while in the midst of my journey.  I put the 5th cookie in my mouth, or ordered that extra pomegranate martini.  I ate when I wasn't hungry and I was the one who skipped my workouts.  All me.  All excuses.  The successes were all me but so were the failures.

2015 will be all me as well and I'm going all in!  2014 introduced me to so many wonderful things and people and I couldn't be more grateful.  I have goals that are set.  I will achieve them.  I've grown a lot in 2014 and can only imagine that I will grow even more this new year.

I'm not big on resolutions because I was never able to keep them - heck, I can't even finish the 40 days of Lent!  This year though, I'm making REALSOLUTIONS.  

1.  My #1 goal is to quit hiding behind my insecurities and being afraid to hear the word no.  That's all it is - a word!  No biggie, right?  It's not no - you're an idiot.  It's not no - get away from me you freak.  It's just no.  No not now.   No thank you - that's not so bad now, is it?

2.  My #2 goal is to definitely build my Beachbody business.  It has made me grow in confidence in so many ways and I look forward to seeing what the next year brings!  It's scary for me but I'm up for the challenge!  And overcoming goal #1 is the catalyst for this!

3.  My #3 goal is to continue on my fitness journey. I still have 10 lbs that I would like to lose and abs that I would like to see , and I will lose & see them by June 1 - mark my words.

4.  My #4 goal is to volunteer more.  I feel that my life has been so blessed in so many ways and I want to, in some small way, pay it forward.

5.  My #5 goal is to recommit myself to my Faith.  My Faith has never wavered, but my church going certainly has.