Train like a Beast, Look like a Beauty

After my boyfriend did a full round of Body Beast, a Beachbody fitness program dedicated to building muscle through weightlifting, I decided to give it a go! It is hosted by The Beast, Sagi Kalev, an ex-Iranian army officer turned bodybuilder who has stayed healthy by avoiding steroids to "get huge". The program is marketed and geared towards men who want to bulk up and build muscle, with comments about needing bigger shirts and getting huge.

When I had a gym membership, weight lifting was ALWAYS my favorite activity. In the past, the boy and I have done weight lifting together as it's a workout we both enjoy. After doing a Cardio/Weight loss program, I thought it would be nice to try something different that I know I would like. No, my goal is not to 'get huge', but I do love the look of muscle. Weight lifting for women makes you strong and lean, since we don't have the testosterone levels to 'get huge.' So in theory, Body Beast will help me get stronger and leaner...and let me tell you, it has done just that!

I actually enjoy the program, and I am in love with it so far!! I think The Beast is hilarious, and keeps me laughing throughout my workouts. His instructions on proper lifting technique are great and the modifications for exercises using less equipment (stability ball instead of bench) are displayed well. My only criticism is I wish it was tailored a little more to women. I understand why it's not, but it would have been nice to have a woman in the background as well.

I chose to do the Lean Beast over the Huge Beast due to my previous shoulder injury. I have strained muscles in my back, neck and shoulder, and didn't want to over-do it and risk injuring myself again. There is nothing worse than an injury to slow down your fitness routine! The program is 12 weeks long, which seems like a long time but is necessary. Each calendar has 3 segments: Build, Bulk, and Beast. Being in week 5, I have finished the Build phase and started Bulk. I already like Bulk better because the workouts are shorter. They averaged 50 minutes in Build but about 40 in Bulk. Some of that time is changing weights around. Bulk has workouts for each body part: Chest, Legs, Back, Shoulders, Abs, Arms plus Cardio. I initially thought the Cardio wouldn't be terrible after doing the 21 Day Fix & 21 Day Fix Extreme since this is a bodybuilding program, but it's actually a killer workout. You only do it once a week, so it has to be. Workouts are scheduled for 6 days a week with one rest day.

As for results, I have noticed huge changes already. My weight hasn't really changed, but my arms are way more defined. My legs have always been semi-muscular from being a dancer, but I have noticed that they are much leaner. My abs are also becoming more defined. For the first couple weeks, my shoulder was killing me with certain workouts and I debated stopping. I needed to kick my ego to the side, so I went out and bought 3lb weights. It was funny using 3lb weights when the Beast is using 50 lbs, but it was what I needed to do the workouts safely and prevent injury. Now, I can use WAY heavier weights for my shoulder and back exercises, and I can tell this strength training has done amazing things for strengthening my injury. 

March vs. July

As for the eating plan, I love my 21 Day Fix containers. I used the Body Beast calculations and it said I needed to eat 2100 calories/day vs. my normal 1400. I trust him...but I wasn't comfortable eating that much in a day, so I just decided to go up a calorie bracket using my 21 Day Fix program. Some may give me heck for this and say I'm not doing it properly...but I found it worked well for me so I just kept up with it and have still had fantastic results thus far. 

My daily #BodyBeast setup!

As a coach, I would not recommend this program for everyone. You should have some fitness knowledge and feel comfortable with using different equipment. That being said, you do need equipment for this program. Since my boyfriend is big into weight lifting, we already had most of it. I use 3, 6, 8, 10 and 15 pound weights depending on the exercise. We do have a stability ball and a workout bench as well. Since he lifts heavier weights (and we live in a 760 sq. foot condo) we bought him a set of power blocks so he can do his workouts. Ladies, if you are ready to try a tough program that will strengthen and lean you out, this is it. The best part about this program is that it is a workout that the boy and I can complete together, however, right now we are in different phases of the program so we generally don't. But it's nice to have that option for a date night activity! So it's a great option for couples to do together! 

Ladies and gents, time to get into #beastmode. Interested? Send me a message or apply on my link above!

Victoria

Happy Nurse's Week

Yes this post isn't fitness related, but it is near and dear to my heart so it deserved a mention.

Being a nurse is hard. Working in the Neonatal Intensive Care Unit (NICU) is hard (no I don't just cuddle babies all day, which is what I often get asked if I do!) Watching adults slowly and painfully slip away while trying to keep them as comfortable as possible is hard. Getting yelled at, sweared at, spoken down to, and demeaned by snotty doctors is hard. I'm sure you see my point that nursing is a hard career, but I wouldn't change it for the world. I love my job and I am so passionate about what I do. 

A couple weeks ago, my dad asked me if I could redo my life and choose another career path, would I? Without hesitation I answered no. And it's true, I wouldn't. Nursing school was a very difficult time in my life, I was full of stress and constantly worried about everything, but the career it has blessed me with was worth it. Yes I deal with a lot of crap (both figuratively and literally) but that's okay, the reward I get from being a nurse is ten-fold more valuable than anything. Hearing endless thank-you's and recognition from patient's and their family members often brings me close to tears because I am so thankful that I have been blessed with such an amazing opportunity to help others in such a profound way. 

Now I've been able to help others in another way through promoting health and fitness. If I can help anyone prevent any sort of illness and disease, that is my goal. Yes I did start doing it for the extra income, but through starting with Beachbody I've realized that even if there wasn't any money offered, I wouldn't care. I care about helping people focus time and effort on themselves to ensure that they are the happiest and healthiest versions they can be. 

So to all the amazing nurse's out there, THANK YOU for all you do. Happy Nurse's Week!

The Real Cost of Fitness

I frequently have people telling me that Shakeology & Beachbody programs are quite expensive. While the term "expensive" is fairly relative, I totally get it and I 100% felt the same way at first. With the results I got from the 21 Day Fix, I would pay double for the health and happiness I got after my first 2 rounds. In case you need more perspective though here you go....

The 21 Day Fix Challenge Pack: $176 (which is the full set of video DVD's + the charts that tell you what workouts to do each day + the nutrition guide + a recipe book + your first month's Shakeology.) With this program, you never need to pay for the workouts again. More Shakeology sells for $150 or $120 (CAD) a bag depending on what type of account you have. Shakeology replaces 1 meal a day so subtract that from your monthly food budget (roughly $4-5/day). You also no longer will need extra supplements other than your daily multivitamin (which I get cheap at Costco) because Shakeology has got it all...so subtract those too. So your ongoing cost with this fitness option is either $150 or $120 minus the money you would have spent each day on that meal and extra supplements. Your overall monthly food & vitamin budget actually drops! Become a coach and share this greatness with others and you can cover that cost PLUS make some money if you want to. 


Now let's compare to other popular monthly fitness expenditures:
- Barre Classes: $150-$200/mo (does not replace any of your meals or supplements, your food and vitamin budget remains the same)
- Yoga Membership: $110-$175/mo (does not replace any of your meals or supplements, your food and vitamin budget remains the same)
- Crossfit Gym Membership: $100-150/mo (does not replace any of your meals or supplements, your food and vitamin budget remains the same)

So you can see that Beachbody's fitness programs AND Shakeology actually cost less each month and help you save money from your grocery bill each month than the other popular workout memberships. It also helps you save time since you can do them from your home. Plus, I feel amazing. I'm in the best shape of my life, saving money on a gym membership I never used, helping others achieve their goals and making money at the same time. 

No more excuses. Invest in yourself. You're worth it! 

Why did I become a Beachbody Coach?

I've had lots of friends and family members ask me 'Why' I became a Beachbody coach...and there are a couple different answers to that question. I thought I would lay it out here and maybe that will help others with their thoughts and feelings on becoming a coach.

1. This program works. I've had a gym membership for 5+ years and was very inconsistent with going. Sometimes it would be 3x per week, sometimes 3x per month and sometimes 3x per 6 months. I hated having to leave the house to workout...especially in -30 degree winter days. I also hated when it was busy and I couldn't use the equipment I wanted to...I would usually just get frustrated and leave. It was a fairly cheap membership (~$30/month) but still...I didn't want to be paying for something I wasn't using. I had trialed monthly yoga memberships at a couple different studios, but found I didn't love it enough to do solely as my main workout regime (not to mention, it's SO expensive.) 

My best friend recommended that I try the 21 Day Fix. She had been on it and had been achieving awesome results, so I decided to give it a go. I bit the bullet and ordered the challenge pack with the Chocolate Shakeology, not really sure how I felt about it. My coach assured me to try it and if I didn't like it, we'd return it. Well thank goodness, I LOVED it!! After 2 rounds of the Fix I was down 7 pounds and 10 inches...10 INCHES!!! That's almost 1 foot gone from my entire body!! That's crazy right?? Yes it's crazy but it's REAL and I've even lost more. This program is so manageable and easy to follow. 

I found that when people asked me about my little color coded 'preschool containers' (yes, someone said that to me) I was excited to tell them about it and tell them about my results. I talked back and forth with my coach about becoming a coach, and it has been one of the best decisions I've made. As a nurse, I LOVE being able to help others and this is another way I can do that without being directly at your bedside. I love being a personal motivator and cheerleader to help women achieve their goals and getting messages from them about their weight/inches lost and how happy they are is the ONLY satisfaction I need to continue as a coach. 



2. Who doesn't love a little extra money? As much as I'd like to say I don't...I do. This business is giving me the opportunity to potentially work less hours in the hospital working the dreaded 12 hour shift work, and more hours helping people in other ways. As a coach there are so many benefits (like discounted Shakeology) that it seemed like a no-brainer to sign up! The perks you get:

• You receive a 25% commission on anything somebody buys from Beachbody through you.
• You receive a 25% discount on all Beachbody products including merchandise & supplements.
• You get paid on a weekly basis, every Thursday morning.
• Beachbody takes care of everything with customer service, shipping, and distribution. You don't handle inventory at all.
• Access to an entire team of experts on health and fitness.
• Access to marketing materials and guidance on how to build your business.
• A whole successful team of coaches who will share everything to help you succeed.

3. After starting my nursing career in Cardiac Surgery, I have seen what disease can do to a person. It was dreadful to see the condition some of my patients were in either pre or post surgery and I often thought to myself "I'd rather be dead than in their shoes." How HORRIBLE is that? I know it's horrible and no matter what, I still performed my duties to the best of my ability to help others while in the hospital either prepping or recovering from their surgery. In doing so, I made it a focus to help my patients focus on their health going forward and on disease prevention.

Beachbody gives me that EXACT opportunity. If I can be a mentor to ANYONE to help them avoid complications from dreadful diseases like diabetes, high blood pressure, cardiovascular disease, etc (I could list forever), that is exactly what I'll do. Nursing isn't all about starting IV's, giving medications, and changing diapers...in fact that's a very small aspect of my line of work. Health promotion and disease prevention is a crucial and integral part of any nurses' duties, no matter what age group you work with. I want to help others focus on JUST that... and for this reason I think nurses make AMAZING Beachbody coaches. We have all seen many terrible things no matter how long or short our career has been, that I believe it is motivation to help change others opinions on health and fitness.

To be honest, I sat down to write this not exactly sure what I would say...and it came flooding out so passionately and with ease. For this reason, I KNOW that deciding to become a Beachbody coach was an amazing decision in my life...what about you??

Please contact me with any questions...I'd love to chat!

xo, Victoria 

4 HEALTHY & DELICIOUS way to make 21 DAY FIX APPROVED Chicken!!

Chicken is a great way to add protein into your diet, but yes, it can get very repetitive and boring if made the same way all the time. I thought I'd share 4 of my favorite ways to make chicken to help you spice up your 21 Day Fix meal plan!

Mexican!
I love anything and EVERYTHING Mexican...so this is a go to for me! I cook my chicken accordingly and in the last 5 minutes of cook time, I add 2tbsps of FRESH salsa and 1/3 cup of shredded cheddar/Monterrey Jack cheese.

• 1 red, 1/2 green, 1 blue

Marinade

My favorite marinade for my chicken! I let it marinade in the fridge for 4-6 hours then toss it on the BBQ, yum!

• 4 boneless, skinless chicken breasts
• 1/2 cup dijon mustard (we prefer grainy, but whatever you like - PS: FREE FOOD)
• 1 tbsp maple syrup (I cut this wayyy down, but still use a little for some sweetness)
• 2 tbsps red wine vinegar
• 6 tbsps extra virgin olive oil

• 1 red, 2tsps 

Hummus Crusted

This is a new one I just made last week and I'm SO obsessed. One pot meal = amazing. I layered my favorite Le Creuset dish with onions, zucchini and carrots; then layed the fresh chicken on top (4 boneless, skinless chicken breasts.) I covered each breast with 1/3 cup of hummus and a little cayenne pepper for some heat! Bake at 400 for 30 minutes...heaven!

• 1 red, 2 green (I took lots of veggies), 1 blue

Chicken Salad

Chicken salad is one of my favorite things to eat, so I knew I needed to find a 21 Day Fix approved recipe I could eat! 

• 2/3 cup of precooked chicken, diced
• 2 tbsps greek yogurt
• 2 small green onions, diced
• 1 stalk celery, diced
• 1/2 apple, diced
• Salt & pepper to taste
• Gluten free tortilla

Mix it all together and wrap it up in a tortilla with some lettuce (I prefer Spinach!) Since I'm celiac, mine is gluten free, but whichever works for you!

• 1 red, 1 yellow, 1 green, 1/2 purple

If you have any other recipes, please share them in the comment section below! I love trying out new stuff!!

xo, Victoria

Autumn Calabrese on 'Progress…Not Perfection'

Click the link below to read about Autumn's take on 'Progress, not perfection'...such a great reminder!

CLICK HERE for "Progress...not perfection!" By: Autumn Calabrese

HELP! I've started a new workout program and I'm GAINING weight!

{By Chalene Johnson via interview from http://www.sparkpeople.com}

Probably the most common question I get when I release a new exercise program is, "Help! I'm gaining weight! Am I doing something wrong?" This is a common phenomenon with any new exercise program, such as Turbo Kick, Turbo Jam, Hip Hop Hustle, or others! It's especially common (and temporary) with intense strength training programs like ChaLEAN Extreme or Tony Horton's P90X.

The motivation to start a new exercise program is almost always to lose weight. However, what most personal trainers know--and most at-home exercisers do not--is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn't say weight gain! I'll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit.

The temporary weight gain explained:

When someone starts a new exercise program, they often experience muscle soreness. The more intense and "unfamiliar" the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to "protect and defend" the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.

This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens, the body protects the tissue. The muscle becomes inflamed and slightly swollen due to fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.

Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated, become discouraged and quit!

When I worked with a group of 70 test participants during the development stages of ChaLEAN Extreme, this happened. Who was the most upset and discouraged? You guessed it... the women! I'm happy to report absolutely for every single woman (and man) in our group, the weight increase was temporary and never lasted more than two weeks before they started to see a major drop in the scale. However, these people had the advantage of working with someone who was able to explain to them why this was happening and assure them the weight would come off if they stuck to the nutrition plan and stayed true to the program.

If you follow a multi-phase exercise plan, such as ChaLEAN Extreme, keep in mind that when you start each phase, your body will be "in shock" again. Don't be surprised or discouraged if you experience a temporary gain on the scale the first week of each phase.
My own personal example of this is running 10Ks. I don't do it very often, maybe once or twice a year. Even though I run on a regular basis, when you run a race, you push much harder. It's natural for me to be insanely sore the next day. It’s also very common for me to see the scale jump 4 pounds the next day from forcing fluids post race and the resulting DOMS. Even though I know the cause of it, it's still a bummer. We're all human and hard work should mean results. Hard work equals results, but our bodies are amazing machines and they know how to protect us from hurting ourselves. Soreness forces you to give those muscles a break. Ultimately you will lose the weight and you will change your metabolism in the process.
The key is understanding that this is a normal and temporary and stick with the program!

When to be concerned: 

If you experience a significant weight gain (exceeding 5 pounds) that does not begin to decrease rapidly after the second week, guess what it is? I'll give you one hint... you put it in your mouth and chew it. You know it! Your food (or calorie-laden beverages). News flash, friends… exercise doesn't make you gain weight. Consuming more food than you burn makes you gain weight!

So if after two weeks you are not losing weight and have gained weight that's not coming off, it's time to take a close and honest look at your food intake. Start using SparkPeople's Nutrition Tracker regularly, and be honest.

Moral of the story: Be patient young grass hopper. You'll be lean and mean in no time!

ARE YOU READY TO CHANGE YOUR LIFE IN 21 DAYS?

When I was first told I could lose 5-15 pounds in 21 days, I thought I was being lied to...it's definitely not a lie. Beachbody's amazing programs 21 Day Fix and 21 Day Fix Extreme created by celebrity trainer Autumn Calabrese is the most amazing, life changing program. 

The 21 Day Fix programs focus on the ever-important concept of portion-control in your diet. There are seven color-coded containers that help you modify your portions and focuses on simple, clean eating. There are also 30 minute workouts that can be done from HOME and there is a modifier in every workout. Which means that no matter what your fitness level, the program can be modified for you personally. 

The 21 Day Fix Eating Plan

The program uses a method of calorie control without actually having to 'count calories.' There is NO measuring and NO counting...it is seriously SO easy! If it fits in the container, you can eat it, and you’ll lose weight.

1. Green Container (1 cup): For vegetables
2. Purple Container (1 cup): For fruits
3. Red Container (3/4 cup): For proteins
4. Yellow Container (1/2 cup): For carbohydrates
5. Blue Container (1/3 cup): For healthy fats and cheeses
6. 2 Orange Containers (2 tbsps): seeds and dressings
7. Shakeology Cup: For mixing drinks

The 21 Day Fix Workout Plan

There is a different workout daily that is MAXIMUM 30 minutes...how easy is that? Well...it's only 30 minutes but you will SWEAT. The schedule is set up by the pros, there's 1 workout for each day of the week and is repeated 3 times during the duration of the program. Autumn focuses on working numerous muscle groups at a time to maximize calorie burn, which means drop that weight!

My personal results after 2 rounds of the 21 Day Fix.

This program has done WONDERS for me and I have nothing but praises to give it. So why not you?? This is your chance to achieve your health and fitness goals with an easy to follow meal and workout plan. I am here to be your personal coach and cheerleader throughout the entire program. Comment below, or send me an email at v.nielsen91@gmail.com so we can chat!!