You Have Been Challenged

Do you ever feel tired?  Sick?  Uncomfortable in your own body?  I know I sure did.  People say to me all the time, “I didn’t think you had 50 pounds to lose!”  Well I did.  I was great at sucking it in, great at playing the part.  But I look back now and can’t believe how out of shape I was.  I wish I would have realized it sooner.  Better late than never though!  Since 2012 I have lost over 50 pounds using Beachbody workout programs and supplements.  Now it’s YOUR TURN!  I challenge you to take The Beachbody Challenge.

How to enter The Beachbody Challenge

To begin with, you need a Team Beachbody account.  Already have one?  Great!  If not, CLICK HERE to join for FREE (this will make me your coach : ) ). Then you just need to head over to The Beachbody Challengeselect a Challenge Pack for the fitness program of your choice, and get ready to BRING IT! Take a look at the video below to learn more about the challenge.

Ready to get started?

On March 17th Fellowship of Fitness will be starting a 90 day Challenge group, “SUMMER F1TNESS CH4LLENGE“.  The goal is to get you in the best shape of your life by summertime.  Make this year your year.  Get plugged in with others to help you reach your goal.  You can do it and I will be there to help motivate and give you the support you need to SUCCEED. Hope you’re ready for the challenge. I promise that it will change your life.

Keep Bringing it team Fellowship of Fitness!

 

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Combat Challenge Pack

Combat Challenge Pack

Fitness + Nutrition + Support = Success. Beachbody has decided to start March’s Challenge Pack Promotion early with Les Mills COMBAT!

What is Combat?

Les Mills Combat is the first home-based mixed martial arts-inspired workout program. It’s designed to get you a lean, chiseled body–in just 60 days! The secret to the program’s proven results is Fast Twitch Integration Training. LES MILLS COMBAT works your fast-twitch muscle fibers—the ones with the greatest capacity for change—like crazy. It’s a breakthrough fusion of the most dynamic moves from karate, tae kwon do, boxing, muay thai/kickboxing, capoeira, and jiu-jitsu, arranged in explosive, escalating patterns—all designed to help you burn massive amounts of calories, amp up your strength, and maximize your lean-muscle definition, fast.

 Watch the video below to find out more!

 

Click HERE to get jump start your fitness!

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I have failed…

I have failed…

Failure. It’s such a negative word and we all hate it, but failure is the key to success. As many of you know, I have tried and failed at fitness in the past. I’ve started and quit more rounds of P90X than I care to count. I would do well for a couple weeks, then I would allow excuses and bad eating habits to take control again. Nothing feels worse than the feeling of failure. So what do you do when you fail? You learn. Each one of my past failures taught me something about myself and prepared me to do better the next time. I started tracking my nutrition and plugged into a challenge group and haven’t quit ever since. 

I have failed, but I am not a failure.

Failure is the result of refusing to try again. So don’t get down on yourself if you have missed a few (or many) workouts and your nutrition hasn’t quite been what it should be. Use failure as a learning experience. Ask yourself why you failed and fix it. Just don’t give up. You are too important. Some of the most successful people of all time failed miserably, but they kept trying.
Keep bringing it Team Fellowship of Fitness!

“Failure is an event, not a person. Yesterday ended last night.”
-Zig Ziglar

 

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The 21 Day Fix

The 21 Day Fix

What is 21 Day Fix?

21 Day Fix is THE fitness and nutrition program to help you lose up to 15 pounds in 21 days. Each workout is approximately 30 minutes a day, 7 days a week. The unique nutrition plan uses specifically portioned food storage containers that eliminate the guesswork from portion control – no weighing, measuring, or counting calories, carbs or points. If it fits in the container, you can eat it. And you’ll lose weight. When eaten in the right quantities, there are no foods that are off limits.

Who Is This Program For?

Everyone can do 21 Day Fix and get great results. Each workout has a modifier to show easier moves. The test groups included fit people as well as people with 100+ pounds to lose, to be sure that anyone could be successful with this program.

21 Day Fix Essentials (Base) Kit

30-day money back guarantee

21 Day Fix Ultimate Kit

30-day money back guarantee


Free Gifts
Start Here Guide with Workout Calendar

3-Day Quick Fix**
Eating Plan**
24/7 Online Support**

Free Gifts
Start Here Guide with Workout Calendar

3-Day Quick Fix**
Eating Plan**
24/7 Online Support**
Insulated Tote Bag

Work Outs

7 workouts on 2 DVDs (VHS not available)
Dirty 30 workout**

Total Body Cardio Fix
Upper Fix
Lower Fix
Pilates Fix
Cardio Fix
Yoga Fix

Work Outs
7 workouts on 2 DVDs (VHS not available)

Dirty 30 workout**
Total Body Cardio Fix
Upper Fix
Lower Fix
Pilates Fix
Cardio Fix
Yoga Fix

Ultimate Workouts
No

Ultimate Workouts
Flat Abs Fix

Barre Legs

Equipment
No

Equipment
1 Pro-Grade Resistance Band (Pink=15lbs)

Nutrition Samples
No

Nutrition Samples
No

Containers
7 color-coded portion-control containers

Shakeology shaker cupBuy the Essentials Kit$59.85

 


Containers
7 color-coded portion-control containers

Shakeology shaker cup
Large on-the-go containerBuy the Deluxe Kit Upgrade$59.85
**Free Gifts with purchase to keep

The 21 Day Fix Challenge Pack

  • Base workouts (Deluxe Sold Separately)
  • Your Choice of Shakeology (Month Supply)
  • Nutrition Guide (including 3 Day Quick Fix)
  • Container System
  • Free Shipping
  • $140

Buy the Challenge Pack

 

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Workout Intensity

Workout Intensity

When you press play are you working hard or hardly working? Are you giving it 100%, putting in your maximum effort? 

With all the great workout program that Beachbody offers  it’s easy to put in a DVD and “just press play”, put in half the effort, and call it a day. Great way to check off today’s workout on the calendar, right? WRONG!  Just pressing play isn’t enough. You need to exercise at the correct intensity level. This means making sure that you aren’t dogging it or for the crazy ones out there, overdoing it (we’re not here to work until we pass out or see stars, lol).

So how should you judge exercise intensity? Intensity is generally based on personal perception. If you think you’re working hard, you probably are.  If not, then you should step it up a bit, dig deep and BRING IT! To gain the most benefit from physical exercise you should be working out in the moderate to vigorous range. “Wait you just said that judging intensity is highly based on perception. How am I supposed to know what moderate and vigorous mean for me? “ Let’s see…

Judging intensity by feeling

There are several ways besides self perception to judge how hard you are bringing it.

Breathing:

  • Light intensity: No change in breathing pattern.
  • Moderate intensity: Breath quickens, but now out of breath.
  • Vigorous intensity: Breathing is deep and quick.

Sweat:

  • Light intensity: No sweating (unless its hot/humid).
  • Moderate intensity: Light sweat after about 10 minutes.
  • Vigorous intensity: Heavy sweat after a couple minutes.

Speech:

  • Light intensity: Able to carry on full conversation.
  • Moderate intensity: Able to converse, but not sing.
  • Vigorous intensity: Struggle to say a few words without pausing.

Judging with a heart rate (HR) monitor

One of the best ways to judge how hard you are bringing it is a heart rate monitor (preferably one with a chest strap). I find one useful because it lets me know whether I need to quit dogging it and dig deeper. Sometimes I think I am working really hard, but see that my HR is only at 140 bpm which is pretty low for a high-intensity workout like T25 or Insanity! I had better step it up a notch. If I am in the 170-180 range, I know that I am really crushing it! Of course, maximum heart rate changes as you age so you should consult a max HR calculator to see what your maximum is.  The following chart is useful for gauging your workout intensity.

HR_zones_RGB_150dpi

HR monitors aren’t just good for seeing workout intensity. They are also a great tool for calculating caloric burn, or how much energy you are using. I think this is very useful for judging how hard I am working. If I’m halfway through A p90X workout like Legs and Back and I have only burned 200 cals, I need to turn up the volume!  HR monitors are also great for measuring post workout burn.

So do you need to go out and get a HR monitor? No, they aren’t essential and your money may very well be spent somewhere else. But, if you want a better understanding of how hard you are working out, it might be something to look into. Regardless or whether you decide to invest in one or not, make sure you are giving it your all to gain the most benefit from your program.

Bring it Fellowship of Fitness!

 

Reference: http://www.mayoclinic.org/exercise-intensity/art-20046887?pg=2
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