"Ending the Trend" one Challenger at a time

Hi there, I hope you can relate to this post today and take away something useful for your week. So many things cross my mind as I clean, cook, exercise and simply live life I always say I’m going to write my thoughts down and share them, but the problem is I usually forget them before I sit-down to share. Oh well such is the life of a busy mom and wife. With that said here is what’s on my mind right now. 

I’ve been on my personal fitness journey for awhile but this new adventure is so much more than just exercise. In the past few weeks I’ve been blessed to be invited and trusted to take part in the journeys’ of others. Wow! All I can say is it’s a humbling experience to be a coach and support system to so many people. I want to share just a few conversations that have blessed me this week. 

Challenger #1 is a husband, dad of 3 soon to be 4, full time job, old knee injuries and surgery, wants to lose 50lbs or more. Signed up with the T25 challenge pack and has made the commitment to get it done. He’s starting week 6 so far he’s lost 20 lbs, cleaned up his diet, drinks Shakeology for daily nutrients, and has increased energy. His son came up to me the other day and said “hey Ms. Joy my dad’s workouts are really helping him” I love that he is setting an example to his children and ending the trend. 

Challenger #2 is a wife, mother of 2, full time job and homemaker, she has tried many diets in the past, doesn’t like to exercise, has seen the scale rise too much and wants to get back the body she knows and feels good in. Started with the T25 challenge pack here are her comments “I can’t do this” “I’m gaining weight and I’m not eating” This isn’t working!” “I’m frustrated and ready to give up” Ending Week 3 she says “I can’t wait for my workout today, I loved working out today and I’m ready for Monday already” this week she has lost 10 lbs. Because she found a balance of eating the right foods and the right amount, drinking her daily dose of nutrition with Shakeology and pushing play every day and has changed her thoughts from I want it now to I will work for what I want for my future.

These stories are just 2 of the many I get on a weekly basis ask me why I didn’t start coaching and supporting others earlier it wasn’t my time but it is now and I’m so grateful to be a part of these transformations and life changes. It’ hard not to share with everyone how important a decision is to get healthy, fit and your life back. 

Need support and encouragement? Have you tried to reach health and fitness goals on your own but just didn’t get there? I don’t know your reasons or your why but I do know everyone has at least one. Lower Risk Factors, lose baby weight, run a 5k, regain your energy. Whatever it is I want to know because I would love to share your transformation story with someone else

Thank you for spending a few minutes with me and my thoughts!

Joyforfitness

Wellness/fitness Coach 

If you want to know more about what the Challenge is: please click the link below

http://beachbodycoach.com/esuite/home/Joyforfitness?bctid=1849693870001 

Creating your Personal Power Hour

 Personal Power Hour

How to create and put into action a daily power hour.

As the school year begins again my life has become a little more crazy. I'm not just homeschooling one child, but I now have a 2nd grader, Kindergartner and a 2 yr old. Life is officially one big schoolhouse along with many other activities we do outside the home. we have dance classes, Jiujitsu, church, playgroups and much more.

This is where I've needed to step back and reevaluate a few things and the biggest one to date is my personal power hour; the hour that I set aside for me to focus on yes, me. It is not selfish, its essential for any person to give themselves permission to take care for themselves each and everyday.

A Power Hour is not a special formula or a one size fits all hour, so here are the questions I asked myself when creating my Personal Power Hour?

1. What time of day will be most effective to set aside one hour? 

- for some it might be getting up before the kids get up and for others nap-time is perfect or even after bedtime for those night owls. 

I'm up before my children 

2. What are some personal goals that need some attention?  

- I'm working on my Beachbody business so spending time each day to reading or listening to a success story or business build strategy is important for reaching my goals and building a foundation.

3. What inspires or encourages me to be a better wife, mother, friend, or just me?

- I love readying Verse a day with the commentary and building my devotion from that or a series of devotions or books that focus on my goal for the week, this week it's The Secrets of Vine By: Bruce Wilkinson. Being who I am and bearing my fruit in due season is so important to me. My fruits can be many things, my marriage, my family, my children, my business and personal relationships. 

4. Lastly what do I enjoy doing for me and my health?

- to some I look like a gym rat, but to be honest yes I do love working out "most' days and my new T25 routine gets me in and out of my home gym in 30 minutes, 5 days a week. So I have no excuse not to "get it done" I feel great & ready to tackle my day. Sometimes I do this first thing and then continue on with my devotions and business goals while enjoying a cup of coffee.
*Other times this comes later in the day, maybe nap-time or even later. 
No one ever said your power hour had to be in the same hour, it's about giving yourself permission to focus on the things that make you a healthier, happier and well balanced. 

Here is what my hour looks like
15 minutes devotions
15 minutes bulding a succesful business (with coffee) 
30 minutes for exercise (including a stretch and extra focused breathing)
 

Spend a few minutes asking yourself these questions and see where they lead you. Don't stop here, continue to search yourself and better yourself. When you do, your circle of friends and family will see, feel and love the new happier more focused you. 

Share your personal transformation story with me. I'd love to be a source of encouragement and support in creating your Personal Power Hour. 
Facebook: Joyfofitness 

click here for more information on Beachbody and my T25 program

 

 

How using the 80/20 Rule can help with eating habits,cravings and budget

I'm not a perfectly clean eater, like that is a News Flash.
I do try but sometime things just don't workout, so I have come to love the 80/20 rule. No diet & no restrictions just being conscious of what my family eats.

This has not always been the case in my adult life. I've had to jump a few hurdles along with way, my husband grew up with rice, beans and meat. Vegetables? what are those! yes its true. So in our early years I would cook what he was "used' to eating. Well not so great because I did like my veggies and was seeing the results of us not eating healthy foods; unhealthy skin, weight gain and tiredness. So I'd try to get a carrot and broccoli on the plate every once in awhile.
The wake-up call for him was when we had our first baby and I would make baby food, Ty was a great eater until he was old enough to say no. So Jaime (my husband) knew the only way to have Ty eat his Veggies was to set the example himself. And from then on out he did indeed try 6 years later we have now joined a produce co-op where I take the kids to choose our fruits and veggies and it's amazing that they are willing to try (with the help of ketchup) most veggies I place on their plates. It' not a jump for joy kinda thing, but we have managed to include cauliflower, broccoli, zucchini, squash, carrots into almost every dinner meal. With them helping pick out produce, cooking and eating as a family has lead us to the 80/20 rule.

Our Produce

For our 20% we get to choose the foods that are not the healthiest options but we love to enjoy them every once in awhile. Such as Pizza, my girls can put a whole pie down by themselves another is Steak n' Shake yes, its a diner we do go to and enjoy a burger and fries. Cookies if you can't have one cookie everyonce in awhile you'll end up eating an entire box in one sitting. OK and Lays chips southern heat BBQ yes, I was never a chip fan in my younger years but I love these for my 20% side. My desire for different food has definitely changed I used to crave ice cream, sweets, creamer in coffee and so on and I don't anymore its retraining the body and mind. 

Example: We used to eat at Chick Fil A after church every Saturday night, we don't anymore (not that we don't go there occasionally) but we just saw the wasted money $25 for a meal, late at night that did nothing for the healthy eating habits that we are trying to instill in our children. I try to cook before church so when we can come to a cooked meal already to eat. (even if its eggs, toast and fruit).

Another Example: My husband and I used to eat dessert every night, not anymore, not that we are conscious of it either our brain and body is not asking or craving it anymore. Now, we do have dessert every once in a while but its because we want to not need to. The same with coffee I love black coffee and decaf is just as enjoyable because the caffeine is not a need.

Kids plates make happy meals

For our 80% we eat dinner at home to keep our foods healthier and in our budget. I cook normal food nothing special; chicken, fish, beef, rice (white and brown) Pasta (veggie) and regular. It's about portion control and putting your veggies on the plate first then the meat then the extra whatever you've cooked (bread, rice, pasta, Quinoa) remember you don't need to have a starch on the plate it's just engrained in out brains to do think like that exchange it for a salad, soup or more mixed veggies.

Favorite meals:

My Mexican dinner, could eat it every night, but  I don't

Mexican (enchaladas, rice and beans)
Stir Fry (any veggies and chicken)
Chicken and Yellow Curry
Pizza

When your body is "craving" something it usually means you are lacking in a mineral or vitamin and once you start feeding your body wholesome, whole foods the cravings start to disappear. 

When you change your thinking from eating less to eating healthier it not only makes sense it is easier to do as a family and you are setting the foundation for your Children to be healthy adults that do not need to depend on diets and fads, but know that their plate needs to be filled with colorful healthy foods and a cookie is OK. It's not a fad it's a lifestyle.

I hope this helped with some ideas and thinking if you have anything to comment or have any questions on menu ideas or how I plan my meals those are coming in future blogs but I would love to help you out in anyway I can feel free to contact me via Facebook @ Joyforfitness

When a Comment on Facebook turns into a blogpost - Taking your Measurements

So I was getting ready to post on Facebook why taking measurements before any starting any workout program is vital to success. I was typing and practically ran out of room and said this needs to be blogged it because it is that important.

OK, so I tell all my friends and family to take their measurements before starting any program for many reasons. One when you start just a fitness regiment the scale probably will not show the results you want to see after feeling like you've left it all out on the gym floor and therefore the disappointment sets in and the momentum is lost. But when you have measurements to gauge your progress every 1/2 an inch is a celebration and keeps the momentum going.
Now if you are not fueling your body properly the scale and measurements may be working against you all together, because the harder you workout without fueling your body with the proper nutrition the harder your body tries to hold onto everything it has, fat included and the disappointment and discouragement causes a halt in your momentum and keeps you from the goals you have placed before you.
The second reason taking measurements and weight is to see the results you've work hard for and when you pair your exercise with healthy meals you will notice both wight and inches moving in the direction you want. When you fuel your body with the proper nutrition (5-6 small meals a day) you are allowing your metabolism to kick into gear and your body starts to use that food for energy and burn more fat throughout the day. Win Win! no starving and your metabolism is working. This is key to getting the results you want and keeping the momentum for your success. 

I am having Shakeology everyday its treat to make it and I'm always thinking that yummy shake is helping me reach my goals. After 3 weeks I have no cravings for sweets (used to have dessert every night) I enjoy my coffee (1-2 cups in the morning) but I don't Need it. My stomach looks and feels smaller and my digestion has improved greatly. All extra bonuses to including a Shake into my workout program.

My measurements after 3 weeks of T25. Just 25 minutes of exercise 5 days a week, Shakeology for my mid morning fuel and 5-6 small meals throughout the day.
I'm down 2 1/2 lbs
1 inch off my waist
1 inch off my hips
1 inch from my right thigh
1/2 inch from my left thigh
 Those are 2 1/2 lbs and 3 1/2 inches GONE in 3 weeks
Working out 25 minutes a day 5 days a week and just choosing foods that will help keep my metabolism going and Shakeology, a shake that taste like a treat everyday but filled with everything my body needs to be healthy and energized throughout the day.

If you need help finding the right balance of Exercise and Healthy meals checkout my website @ www.beachbodycoach.com/joyforfitness

This is why Beachbody came out with Challenge packs because it has everything you need to start your journey.  Exercise + Nutrition + Support = Success

I would love to walk beside you on your journey to a healthier, happier, fitter you!
My Coaching is FREE I want to be your support.