January Promos!

Some of the most popular programs are now on sale for the month of January!

The Next Challenge Group will be February 1st (the first Monday of the month).  The deadline to order for this group is January 18th.  Perfect time to commit to that New Year Resolution  you haven't quite gotten around to yet.

January Promos

21 Day Fix & 21 Day Fix Kickstart (includes 3 Day Refresh)

 

21 Day Fix Extreme & 21 Day Fix Extreme Kickstart(includes 3 Day Refresh)

3 Day Refresh Challenge Pack (3 Day Refresh system plus 30 Day Supply of Shakeology)
Read my 3 Day Refresh experience HERE

The Master's Hammer and Chisel + Shakeology 

The Master's Hammer and Chisel + Performance

What is included in the Challenge Pack? 

Beachbody Challenge Packs are the complete package, offering total support for achieving health and fitness goals. The formula? Fitness + Nutrition + Support = Success. With the Challenge Pack, customers will receive:

1) Beachbody program base kit
2) Shakeology (30 Day Supply, flavor of your choice)
3) Team Beachbody Club (30-day FREE trial membership + Beachbody on Demand)
4.) Color Coded Meal Planning Containers
5.) Customizable Meal Plan
6.) Private Online Accountability Group
7.) 1:1 Coach Support
8.) Bonus Shaker Cup
9) *For New Coach Enrollment: Business Starter Kit & first Business Service Fee waived 

(If you are interested in working from home & becoming a Beachbody Coach there will be a Coach info Webinar on Feb.27th.  Fill out an application HERE if you are interested in joining Dynasty United, a Top 10 Team in the network. )

*The Master's Hammer and Chisel Performance Pack comes with the following instead of the 30 Day Supply of Shakeology:

1) Energize (pre-workout formula) Experience sharpened focus, push harder, and last longer, because every ounce of extra energy means quicker, better results.
Energize contains key ingredients scientifically shown to delay exercise-induced muscle fatigue, improve performance, and push performance to maximum intensity.

2) Recover (post-workout formula) Helps combat exercise-induced muscle soreness, speed muscle recovery, promote muscle growth, and restore strength. It maximizes the critical post-workout window with time-released proteins and phytonutrients to allow faster post-workout recovery, making it possible to hit the next workout that much harder.

If you'd like to join the next 21 Day Fitness Challenge fill out the form below!

Want a breakdown of how the 21 Day Fitness Challenge works? Check out my Blog Post HERE.

Fill out my online form.

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21 Day Fix Extreme Meal Prep

Tomorrow I will begin my 3rd Challenge. For my first two Challenges I used Piyo and didn't follow a meal plan. I drank my Shakeology every single day, worked out half an hour a day (with one day rest) ate natural, whole foods (for the most part) and tried to make sure I ate enough of each food group throughout the day.  I was very impressed with the results I got,  but since it's the the New Year I decided I wanted to commit to really pushing myself out of my comfort zone to get my best results yet.

(Above our the results of my first ever 21 Day Challenge Group using Piyo)

I completed a 3 Day Refresh to do some Holiday Clean-up just before New Years and will be starting the 21 Day Fix Extreme Program tomorrow!  I am excited and nervous all at the same time. This time I will be using the 21 Day Fix containers and following a customizable meal plan.  I am not looking to lose weight so I calculated my caloric needs based on maintenance, which put me in the 1500-1799 calorie range.This Challenge I would like to gain strength and work on muscle definition. 

I totally believe in prepping your meals when trying to follow a plan, especially if you are busy and on the go.  Not only does it save you time, but you are less likely to fall off the wagon.  I am currently a stay-at-home mom so cooking and preparing meals usually isn't an issue for me, I actually enjoy it.  I prefer not to cook my meals a head of time (unless I need to), but do like to do some prepping so all I need to do is grab and go or cook.  

Yesterday I picked a few last minute things and today I planned and measured out my meals for the first two days. I like routine, but I don't want to eat the same thing for a week straight. I am going to keep it pretty simple for the first week, so I don't get overwhelmed with following a new plan.  I don't usually eat huge meals, but rather more smaller, frequent meals throughout the day. For the first two days I will be eating 8 times throughout the day plus my 24 oz of filtered water and 24 oz of organic, caffeine-free herbal tea (I LOVE tea!).  Here is what my first two days will look like; pretty basic, nothing fancy: 

Coffee with 1 tsp coconut oil & 1 packet of Stevia= 1 tsp

1. 2 free range  brown eggs= 1 red
2. 1 large clementine= 1 purple
3. pomegranate= 1 purple
4. 2 pieces of  chia toast with 2 tsp of organic peanut butter= 2 yellow + 2 tsp
5. Chocolate Vegan Shakeology + 8 oz unsweetened vanilla almond milk= 1 red (I count my almond milk tomorrow once I have used a whole serving)
6. grilled chicken breast + sweet potato + mushrooms + 1 tsp coconut oil + garlic,herbs & spices = 1 red + 1 yellow + 1 green + 1 tsp
7. organic broccoli slaw + grilled chicken breast + diced organic tomatoes + garlic,herbs & spices +  skim mozzarella cheese= 2 green + 1 red + 1 purple + 1 blue
8. sliced cucumbers = 1 green 

      *(I did not use my 1 orange container)

These are my allotted containers for the 21 Day Fix Meal Plan. My last week I plan to alternate with the Countdown to Competition Meal plan to finish out strong.


The important thing to remember is one size does not fit all. We all have different schedules and routines.  You have to make it fit for your lifestyle or else you will constantly be finding yourself struggling to make it work.  Don't force yourself to eat foods you hate just to get a temporary result, because that's all it will be.  If you want lasting results it has to be something that works for YOU.  A diet will give you temporary results.  A healthy lifestyle will get you the results you want, plus you'll be able to keep them.

2016 Resolutions

Another year ends, and another begins. This is the time of year where you see, read and hear all the high hopes and claims of "A New Year, A New Me".  I can say for myself I have made empty claims to do just that more times than I can count. I think we all have. But sometimes there  come a point in your life where you mean what you say. You decide that THIS is the year you are going to take control and give yourself what you want & deserve. You WILL commit to your New Years Resolution.  Is 2016 that year for you? Boldly make your statement, don't be afraid to share in fear of the naysayers. Commit to yourself and make it known so you can keep yourself accountable. That's what I am doing.  

This year I am going to..

Be a better mother: Put my kids FIRST. Not to spoil them, but so they can have the best life possible because of all the things money can't buy. I will give them the BEST of me, not what is left of me. I will be a better role model.

I will not play the victim: I am in control. What happens to me is what I allow. And for everything I can't control I will take responsibility for my reaction to it. I will be in control of my life this year. I decide the direction it will go. The choice is mine. 

I will be a better friend: because I am very fortunate to have some amazing friends who have loved me through my not so flattery moments and chose to forgive me for not being the best friend possible in return (for being too busy playing the victim).  


I will stop being a perfectionist: I will be authentically me. Life is not perfect & that is where the beauty lies. No one relates to perfection. Be real. Be you. You might just help someone else by showing your flaws.

I will be grateful: For all I have, no matter how little or how much, there are some who have much less and suffer far worse than I could ever imagine; no More feeling sorry for myself.

I will help more: For those who do have less, and even for those who have more. Compassion goes a long way.  

I will forgive & let go: Because EVERYONE deserves forgiveness (Yes, even more than once) and holding on only makes you bitter.

I will evolve & grow: I will  go out of my comfort zone, I will challenge myself, I will push myself further than I thought possible.  For too long I put limits on myself. I didn't believe in myself enough.  This year I will.

I will make my health a priority:  because too often we take our health for granted, without it what does the rest matter?  We need to be able, we need to be alive to commit to the rest. My body is the vessel to which I will carry out everything else. This year I will take care of it.  I am starting the year off right and stepping up my health and fitness routine from last years. 

These are my New Years Resolutions for 2016. Hold me to it. What's yours? 

Post Holiday 3 Day Refresh

Holidays are usually surrounded by junk food, large feasts and festive drinks and there is absolutely no shame in indulging in all three of those things.  That's life. I know I sure did. I still tried to fuel my body right (for the most part), but added all the goodies in addition to my regular eating. I definitely enjoyed myself, but there there is always the after effects.   Sure enough, after a week (and a half) of indulgence I felt groggy, lazy and bloated. 

I'll be honest I was a little nervous of doing a 3 Day Refresh right after the holidays. I thought that not only would it be tough to go off the goodies cold-turkey, but I didn't know how it would effect my body (ahem.. in the digestive area) So I was a little apprehensive to say the least, but I was eager to get back to feeling energised.  On January 4th I am starting a 21 Day Fitness Challenge using a new program that comes with a new meal plan, so I wanted to use the 3 Day Refresh as a kick start. 

What is a 3 Day Refresh?

-consists of 3 daily shakes (1 Shakeology, 2 Vanilla Fresh), a fibre drink, plenty of filtered water, plus your choice of fruits, veggies & healthy fats; all which keep you feeling energised and keep your metabolism going.  The meal plan is very simple, but gives you lots of alternatives to choose from based on your likes and plenty of healthy ways to add flavour.  

Do you workout during the 3 Days?

Mild to moderate is recommended. I opted to ease my way back into physical activity after the holiday break. Throughout the day I would say my lifestyle was a moderate activity level and I did do a little shovelling on Day 2. During the refresh your body is using your energy to help clean up your system so you don't want to over do it.  

I am a creature of habit, so to keep it simple I basically ate the same thing for all 3 days. I am not a stickler for following a schedule to the T. I am used to eating smaller portions throughout the day, it is just what my body is used to so I followed the plan, but broke up the snacks and shakes throughout the day. Each day I drank 3-4 cups of organic herbal tea made with filtered water, a litre or more of  plain filtered water and all shakes were made with filtered water as well in place of the almond milk I normally use.  

MONDAY- Day #1

On the first day I slept in a little later than usual (like I said my holiday diet had left me feeling lazy).  I drank a glass of water as soon as I woke up and my Shakeology blended with 1 small organic banana within the hour. 

Normally I would wake up and have my coffee with stevia and coconut oil first thing.  Although it is not a requirement, to get the full benefits it is suggested to not drink coffee during the 3 days, so I opted out on Day 1 and had a small cup of herbal tea instead.  Over the holidays I had upped my coffee intake from 1 to 2 cups/day and was expecting a withdrawal headache, but to my surprise, NO headache (Awesome!).  


About an hour or so later I had my Fibre Sweep Digestive Drink and went on with my day as usual.  Lunch came and I first ate a medium tomato, sliced with 2 tbsp of all natural Guacamole (Avocado with herbs & veggies for a serving of healthy fat) and 1/2 a cup of grapes.  About a half an hour later I drank my Vanilla Fresh Shake.  It was actually left me quite full and I did not experience any hunger by the time supper rolled around. 

Sometime in between lunch & super I had a cup of organic herbal detox tea.  In the schedule provided it lists to have a snack in between lunch & supper, however, today, since my time was a little off I switched it around a little and ate supper first. I love veggies, so for supper I had a few handfuls each of organic kale and arugula, one small zucchini sliced, 4 organic shitake mushrooms, minced garlic, an Italian herb blend, a dash of grey sea salt and pepper. I used a small amount of coconut oil to cook over medium heat.  This may not sound like much, but it was absolutely delicious, full of flavour and completely satisfying. Shortly after I had my Vanilla Fresh Shake. 

A couple hours later I had a half a cup of organic cinnamon applesauce, 5 organic baby carrots and 2 cups of organic herbal "Nighty Night Tea" ( I steeped the same bag twice).  I went to sleep early that night and fell asleep very quickly.  Most importantly I did not go to bed feeling deprived or hungry.  Day 1 was a success. 



TUESDAY- Day #2

Tuesday was a cold morning in the house so I had my organic detox tea first thing to warm up.  About half an hour later I had my Shakeology/banana shake.  I got ready to head out to town and then made my Fiber Sweep Digestive Drink to take on the road with me.  My original plan was to stay away from coffee for the full 3 days, however I had some work that needed to be done and attempted to go to the library, but it was closed , so I instead went to a local cafe to and ordered a black coffee with some stevia (I didn't drink the whole thing).  I went home for lunch and first ate the tomato & Guacamole, then had my Vanilla Fresh Shake a half an hour later and the grapes about an hour later.  An hour later I had a snack of two more tbsp of Guacamole (did I mention I love Guac?)  and 5 organic baby carrots,  an hour later had a cup of Nighty Night Tea, and an hour later ate my supper (same as Day 1) followed by one more cup of tea. As you can see I break it up so I really never even get the chance to begin to feel hungry.  Day 2 complete and still free from feeling any sort of detoxing discomfort!

WEDNESDAY- Day #3

Day 3's menu was basically the same as Day 1 and 2, just the timing was a little different (I am not a robot).  I skipped the coffee again today and still, no headache!  I felt energised, no more  holiday "fluff" around my waist and I actually found myself craving healthy foods!  

MY RESULTS

I will be honest, I dreaded the thought of doing a cleanse even though I knew my body needed it. I hate the feeling of being restricted, and most importantly I can not stand feeling hungry(that's when it is hardest to resist cravings).  I am very happy to say that I have found a cleanse that does not feel like 3 days of torture; the 3 days actually flew by. 

I found myself eating(or drinking) something every hour and never had the chance to go hungry. Whether or not this has to do with the cleanse I can't say for sure, but I definitely woke up in a better mood each day.  I felt energised throughout the entire day (even on Day 1 & 2 without coffee)  I did not experience any bloating, gas, diarrhoea or headaches the entire time.  My holiday bloat is gone & I am down 1lb (I am only 4'11 so that is like the equivalent to someones 3-5lbs who is of average height, hehe). I also slept like a baby on Day 1 and Day 3. Day 2 it took me awhile to fall asleep (which I believe had to do with the coffee I had that day as it felt like the caffeine affected me more than it normally does).

All in all I am beyond satisfied with the 3 Day Refresh.  It did exactly what I intended; broke some bad habits in preparation for my next 21 Day Fitness Challenge on January 4th. It will make a great addition to my new Health Regimen as a quarterly and/or holiday cleanse.  I am feeling ready to take on 2016! How about you?

3 Day Refresh Challenge Pack on Sale now & throughout January!

I was pretty stoked when I saw that January Sales launched early & The 3 Day Refresh Challenge Pack in on sale (3 Day Refresh plus a 30 day supply of Shakeology).  If you'd like to kick start a new healthy lifestyle in 2016 or just want to do a little holiday damage control like I did, connect with me! 

New Coach Mentorship

Looking to make some extra income & eventually replace your full-time income from home? Enjoy helping others and want to get in the best shape of your life?

I am looking for 2 people to mentor in the first Coach Training of 2016. I am part of a Top Ten Team in the network (Canada & the US!)  When you join us, you become a part of the Dynasty United Family. My mentor and founder of Dynasty United has taught me the ropes & we want to share all this info with you & give you the tools you need to be successful doing something you are passionate about.  

Not in perfect shape? Great! No one relates to perfection. You dont have to be an expert on nutrition, or even have any knowledge of how to run a business.  All you need is a drive to help others and to be coachable.  Only 2 spots available. Apply below!  

*Want some more information? Check out these related articles!

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Shakeology Christmas Treats!

Tis the season for homemade goodies & treats. Being home for the holidays has really tested my self control and my diet.  While I admit I do like to indulge in some childhood favorites, I don't think it's necessary to wreak havoc on all my hard work over the last couple months. Not only do I not want to overindulge on the sweets, but I also want to make sure my body is getting enough of what it needs! So I am making sure to drink, or in this case, eat my Shakeology every day.  So today I opted to make my own healthy treats to give me some Christmas-y comfort.  While I am not much of a baker I do love to experiment & try new things. I was quite content with how these turned out! 

After a long day of Christmas shopping I made myself a gingerbread Shakeology to drink while I worked away!

Now, as I mentioned I am not much of a baker, and I am also not much of a measurer.  I didn't haul out the measuring cups & spoons, I like to go by taste.

Gingerbread Shakeology

*1 Scoop of Chocolate Vegan Shakeology
*a dash of ground ginger, cinnamon, & almond extract.
*unsweetened vanilla almond milk & a handful of ice cubes
*blend well. (I use a magic bullet)

 (My daughter LOVES to bake and made her own treats too!)

Chocolate Candy Cane Truffle Bites

*Melted coconut oil mixed with 1 scoop of Chocolate Vegan Shakeology and approx two tablespoons of unsweetened vanilla almond milk.

*mix until a thick consistency and when it is able to be rolled into balls. Roll in crushed candy canes. Place in fridge to harden

Chocolate Shakeology Frogs

A childhood favorite were always my mother's Chocolate Frogs(macaroons), so I adjusted the recipe to come up with something similar!

*coconut oil and 100% pure maple syrup melted on the stove and brought to a boil.
 *remove from heat & add in 1 scoop of Chocolate Shakeology, shredded coconut & oats.
*mix well and scoop into something that will keep its shape until it hardens. I used a muffin tin & scooped a spoonful into each and placed in the freezer to harden.
*About 15 minutes later removed them from the freezer and from the muffin tin and placed in the fridge.

*Want some more tips on how to stay healthy for the holidays? Check out my previous blog post about 22 tips for how to indulge without the bulge this Christmas season.

*Looking for some more information on what Shakeology is all about? Click HERE.