My Favorite Exercise is a Mix Between a LUNGE and a CRUNCH – it is called LUNCH Friends!

Life is too short to spend in a constant weight loss battle friends! So many of us want the results and we want to make it easy to reach goals while still living life to the fullest. Simple strategies, right, to be able to rock our favorite outfits while still eating the foods we love, feeling full at every meal, and being satisfied. Do any of the following resonate with you!?

  • Want to lose weight, but don’t like to exercise
  • Exercise, but struggle with nutrition and do not see the weight loss you want
  • Find yourself unable to exercise due to injury/wellness, but want to lose (or maintain) weight through better eating habits
  • Love food, eating big portions, and feeling full
  • Yo-yo dieter, yet want to maintain your lifestyle
  • Want an easy to follow strategy without strict rules – no cutting food groups, counting calories, or eating smaller portions.
  • Struggle with emotional eating
  • Want an option for the entire family without feeling isolated during family or friend gatherings

My hope is that if any of the above are things that you can relate to – that you keep reading and have a desire to try something new! I have tried many nutritional theories in these past 3 years and I am well aware that nutrition is not a one-size fits all. My hope is that if you haven’t found a lifestyle that keeps you healthy and in charge – that this could be a really simple (life changing) option for you!

2B Mindset is the newest video-based program from Beachbody that focuses on nutrition so that you can gain an understanding of food as fuel and not food as comfort. This program is a great way to change your habits without overwhelming you with workouts at the same time. Wait – NO workouts?? You read correctly – any workout is considered “extra credit” because we all know that we cannot out run the fork! You are more than welcome to workout during the program if you would like, but I’m going to help you focus on losing weight happily by taking control of your relationship with food.

2B Mindset coming in May 2018

2B Mindset coming in May 2018

The 2B Mindset was created by Registered Dietician, Ilana Muhlstein MS, RDN. She earned a Bachelor of Science degree in Nutrition and Dietetics from the University of Maryland. She received her Masters of Science degree in Applied Nutrition from Northeastern University. Ilana Muhlstein sits on the prestigious Executive Leadership Team for the American Heart Association and leads the Bruin Health Improvement Program at ULCA. After years of yo-yo dieting herself, she has developed this simple and practical weight loss solution. Ilana Muhlstein has been working on this program with Beachbody for the past 2 years along with years of research and testing on her own to develop 2B Mindset.

2B Mindset is simplistic and does not require you to count calories, points, measure food, or cut food groups. Refer to the table below for the difference in Portion Control Containers approach and the 2B Mindset. I personally use the portion fix nutritional theory and have had great success with it. I’m looking forward to trying 2B Mindset and further enhancing my understanding of my mindset and how good nutrition positively impacts my thoughts and emotions.

 

PORTION FIX

2B MINDSET

External controls (containers)

Structured

Specific-portion rules

Portioned-eating

Calorie-based

Internal controls (Mindset)

Flexible

Plate-visualization method

Volume-eating of certain foods

Nutritional/behavioral guidelines

The new program will incorporate Shakeology (Regular or Vegan) – a good resource for any 2B Mindset meal in a day. It’s a healthy option that takes the guesswork out of meal planning for those of us who are trying to keep up with life and make healthy choices along the way! There are days that I use the Shakology Boosts in order to get in my greens, improve my digestive health, or need to increase my focus. In addition, the BEACHBARs are a perfect snack. I will be using Daily Sunshine (Non-GMO, Gluten Free, Soy Free, Dairy Free option) for my children and I along with the Shakeology and BEACHBARs for the 2B Mindset. If you have any questions on the products mentioned, please reach out to my via my email below and I would be happy to help you learn more about them.

The 2B Mindset will be available on Beachbody On Demand; however, it is under a separate Nutrition tab within Beachbody On Demand. This program is not included in the standard Beachbody On Demand access membership. A Beachbody On Demand membership is not included with a 2B Mindset standalone purchase. It s also not required that Beachbody On Demand be purchased to access 2B Mindset. Once you purchase 2B Mindset, you will have access to the program forever – no associated continuity or subscription for 2B Mindset.

The 2B Mindset Kit will include:

  • 21 short videos that teach the basic principles of the program – understanding food groups, what to eat and when, tips for a positive mindset, real life strategies for managing any eating situation (eating out at restaurants, vegans/vegetarians, vacation, etc.).
  • 5 videos to help address the most common challenges to losing weight and establishing a healthier relationship with food
  • 15 recipe videos where you learn how to cook easy – delicious and satisfying foods. You can combine these recipes with the existing FIXATE recipes in your toolbox!
  • The Getting Started Guide – step-by-step instructions for putting the program into action
  • My Go-To-Guide – a resource that accompanies the videos, featuring food lists, grocery shopping lists, and more!
  • 2B Mindset Recipes booklet – a collection of Ilana’s favorite healthy meals that can be printed for reference
  • My Tracker – a 90 day journal you can use to track your meals, progress and all the daily inputs that can influence your weight loss journey and success (be ready to track your poop!)
  • A 30 oz water bottle helps you get you drinking more water with some inspirational sayings to keep you on track
  • You will be able to participate in my exclusive May 14, 2018 official test group for 2B Mindset – I’m excited to welcome you to my virtual health and wellness community!

My customers can purchase 2B Mindset Challenge Packs and kits with a 10% discount on a 2 box pack of BEACHBARs (when purchased together). Additionally, my customers who purchase a 2B Mindset Challenge Pack qualify for a discount on a 3 – Day Refresh (when purchased together). I do have a sub-set of customers who enjoy 25% off on their products – this might be an option for you along with consideration of the military waiver!

The 2B Mindset program will be released on May 2, 2018. Please leave your email address in the comments or send an email to Melissa@LLHealthyFit.com (SUBJECT LINE: 2B MINDSET) to get all of the details and be a participant in my official test group starting May 14, 2018. Please consider sharing – I take being a lifestyle coach extremely serious and I know that we all know someone who could use help gaining control of their life – gain back their own identity. I know as a mom of 2, learning to take the time for me has been a process to learn and it started in 2015. The ability to not lose myself in daily life has become a gift that I’m helping others embrace in their own life. Progress not perfection my friend; be kind to yourself as your welcome imperfections and receive support from a community of real – women – who are cultivating your growth!

 

Upon Missing One Day, You Quit the Whole Endeavor

So many people put the emphasis on the START. In my 3 years of being a Lifestyle Coach – I will share with you that it isn’t the START where people get stuck. It is actually the two weeks after the start and ultimately the FINISH.

I’m sure you can relate to one of the following:

  • I fell behind and couldn’t get back on track.
  • Life got in the way and my plans got derailed.
  • I went on vacation and couldn’t get out of vacation mode.
  • Work is really busy right now and I don’t have time.
  • I overindulged on sweets and ruined my who diet.

When people get too busy, have a meeting, have a baby, get married, experience a loss of a loved one, take vacation, or even travel for a business trip without their “normal” routine – they quit the whole endeavor that they so desperately needed to begin with – you know – the circumstances leading up to you starting a health and wellness reboot!

If you are stuck on “perfect” being the only standard rather than “progress” than the reality is you won’t even take the first step! These are the people whose voice in their head screams “What is the use?” and guess what you don’t try because you believe that you can’t fail if you don’t try. I’m here as a Lifestyle Coach to be real with you. The honest truth is that you WILL FAIL. You will FAIL maybe right from the start and that’s OK friend!

Why would I encourage you to embrace your imperfections and believe in progress? You must develop tolerance for imperfections in order to change to be a consistent finisher. Friend – you are a chronic starter if you quit the moment you can’t be perfect. So why not move forward with your goals imperfectly. You must try again and again when you “think you have failed” at your goals. The reality is that if you quit enough times, quitting is no longer just a possibility when you start a new goal, it’s your identity, and that feels terrible. The uncompleted goals will forever echo in your mind. Your inability to let something go, isn’t just a feeling – it’s a never forgotten loop you did not close. I want you to know that you are not alone in your feelings. It’s natural to have a goal and put the action plan in place and then have them interrupted by life. Please know that you are not alone – this is not unique to only you!

Did you know that Team Beachbody assigns a FREE LIFESTYLE COACH to every single person who purchases their product? Yes! In fact, some of you (like myself) have purchased P90X, opened the box, looked at the length of the workouts, attempted 1 or 2, and then let the DVDs cover themselves in dust. Now a decade later and I’m doing the same length of time workouts as P90X with no issue. Crazy how perspective CAN change friends!

This journey will be painful and uncomfortable at times, but if you lean in and learn to stand this minor discomfort (associate it with growth), you will be able to power past the day after perfect. You will be able to stay committed and you will be able to keep showing up for yourself. Most importantly friend, you will be able to FINISH one goal and move on to the next. You will be able to FINISH one workout and move on to the next! Little by little PROGRESS amounts to A LOT and the confidence you will have built is something that only you can allow to be taken away! You set your own worth – no one will raise that bar for you! I believe that all of us have the potential to FINISH. It’s time to lean in to the process and allow me to help you set S.M.A.R.T. goals that are specific, measureable, attainable, realistic, and timely. Remember you deserve to be YOUR OWN priority.

LAST Call- LIMITED TIME OFFER – Promotions Ending February 28, 2018

**$10 off ANY challenge pack over $160 USD (this is my recipe for Fitness, Nutrition, and Support COMBINED!) Email me at Melissa@LLHealthyFit.com or leave your email address below in the comments to take advantage of this offer. You might know someone who has been wanting to start their journey – so feel free to share my blog post!

February 2018 Promotions.png

New Lifestyle Coach Mentorship Opportunity

I will be taking on 5 new candidates in my MARCH New Lifestyle Coach Mentorship Opportunity. The older I get, the more I have come to realize that none of us are getting out of here alive. So embrace live – chase your dreams – spend your time doing something you LOVE! You must be coachable, willing to learn, a goal setter, a go getter, and committed to your health and wellness journey to pay it forward and help others live a healthy and fulfilling life. Really – WHY NOT YOU? Email me at Melissa@LLHealthyFit.com to claim your spot.

 

Beachbody Health Bet Challenge – Get Paid to Get Healthy

Beachbody Challenge Image

My first virtual accountability group of 2017 kicks off on January 9th; New Year – New YOU! What makes this group even more exciting is that every person who participates in my New Year – New YOU group using the My Challenge Tracker App (the app is free to download on apple and android) has an opportunity to qualify and automatically win an equal share of the $2 million Beachbody Health Bet prize pool. This is the 2nd time that Beachbody has offered the pool prize!

So How Do You Qualify?

Qualifiers must meet all requirements for each of the 4 qualification weeks.

    • Week 1 – January 9 – January 15
    • Week 2 – January 16 – January 22
    • Week 3 – January 23 – January 29
    • Week 4 – January 30 – February 5

Qualification 1

You must be a participant in my New Year – New YOU group on the My Challenge Tracker App by 11:59 PM PT on January 9, 2017. Participants must have a valid First and Last Name, email address, and shipping address associated with their Team Beachbody account by February 6, 2017 in order to be paid out.

Qualification 2

Since you are committed to getting fit…qualification 2 and 3 should be easy! There are 7 Shakeology flavors to choose from and if you have never tried Shakeology before I am here to help you figure out the flavor you like best! I have a lot of recipes to share with you. Here’s the deal…you must log a minimum of 5 Shakeology’s (each accompanied by a Shakeology photo) during each qualification week. The logged photos can be of your Shakeology on its own, your Shakeology preparation on its own, or of you preparing or consuming your Shakeology. Enjoy Shakeology by itself with water, follow a recipe, or create your own beverage or food item of your choice, as long as it’s clear it’s made with Shakeology when you take the photo. All Shakeology’s must be logged by 11:59 PM PT on the last day of each contest week mentioned above.

Qualification 3

Let’s give a SHOUT OUT for those sweaty selfies! Each participant must log a minimum of 3 workouts during each qualification week. All workouts must be logged by 11:59 PM PT on the last day of each contest week mentioned above.

Together we are all stronger!

So who is ready to join in on the FUN!

  • You can win money for checking in daily and logging workouts and Shakeology for the Health Bet Challenge!
  • I can help you stay accountable to the results you want!
  • Challenge Tracker App is helpful for not only tracking your workouts and Shakeology, but your measurements and transformation photos as well as it takes you off of Facebook (we all know can be distracting!)

If you are interested in learning more about this upcoming group, please contact me at Melissa@LLHealthyFit.com or fill at the application on my Get Support page. SPACE IS LIMITED so be sure to reserve your spot today!

Country Heat – Week 3

Week 2 is a wrap and week 3 of Country Heat started this morning! So stay tuned for all the updates and videos on my Facebook (fb.com/LLHealthyFit.com) and Instagram (MelissaBrown66). I would like to take time right now to reflect on week 2 as well as share my workout and nutrition plan for week 3 with you. Remember this is a process of changing old habits and replacing them with new ones. It is not always going to feel seamless!

Workout:

Week 2 was the first time that Dance Conditioning was on my workout schedule. This is a nice mix of dance cardio and traditional moves such as abs, lunges, and bridges. Every routine has me sweating and looking forward to the next! These workouts are my ‘ME’ time and life sure seemed more stressful than usual last week. The added stress did not allow my immune system to stay on point. The result was a cold and very tight neck muscles. I would catch myself often clenching my jaw and it took a few days until I could relax. Here are things I do to combat a cold and to feel like myself again:

Ways to Overcome Cold

I’m looking forward to week 3 and being able to breathe easier during my workouts without this cold! My workout schedule for week 3* looks something like this:

Country Heat - Week 3 Schedule

*I follow the Country Heat Deluxe workout calendar versus the basic.

Meal Plan:

Calorie range 1,200 to 1,499 – Plan A per the Country Heat calculation in the nutrition guide that comes with the program. I love the meal plan because it uses the color coded portion control container system developed by Autumn Calabrese. Shakeology comes in 7 different flavors. I alternate usually between two different flavors for my meal plan. Be sure to search my site for recipes to include in your meal plan.

Here are some tips this week if you are finding it difficult with nutrition/meal preparation:

  1. Carve Time Out To Develop Meal Plan: Pick a day of the week (weekend or week day) to determine the food items that are going to be part of your meal plan broken out into breakfast, AM snack, lunch, PM snack, and dinner. You can find me developing my meal plan on either a Sunday or Monday. The day can fluctuate based on your schedule, but it is important to set time aside each week.
  2. Meal Preparation: There are certain tasks that you can do in advance to make preparing food less time consuming on you. So you developed a meal plan, used the meal plan to make a grocery list, and shopped…now what! There are certain tasks based on your meal plan that can be done in advance for the week ahead.
    • Portion out snacks into containers or zip lock bags. This way they are available for a quick grab and go or can easily be placed in a cooler bag for wherever the day takes you.
    • Broil chicken or brown ground meat; store in an air tight container.
    • Chop vegetables; store in an air tight container together or separate by vegetable type.
  3. Set Goals: Ask yourself what you would like to accomplish this week? These goals should be specific to what you are going through and make the time frame achievable. Be sure that these goals are visible to you! WRITE THEM DOWN! Here are some example goals that I use for my nutrition:
    • I will drink 1/2 by body weight in ounces of water this week.
    • I will measure my food in the portion control color coded containers this week…let’s face it…we can become relaxed and get off course. Back to the basics helps me refocus.
    • I will take 15 minutes every single day to clear my mind this week. I like to break this 15 minutes up into 3 mini mind breaks! I’m not looking at my phone or checking email.

Country Heat - Week 3 Meal Plan

If you would like to join my Back to School – Back to You accountability group there is still time. We kick things off on August 22. If you have been thinking about making a change or if you are like me and let the summer fun in the sun get the best of you…do not just give up. The time is now to jump back on the horse and JOIN ME! You always find time for the things you want the most…why not make your health and wellness a priority?!

If you do not currently work with a Coach, please make sure to make me your FREE coach here.

 

Beachbody Health Bet Challenge

Beachbody Challenge Image

I’m so excited for my upcoming Back to School – Back to You group that kicks off August 22nd. The first week will be all about preparation (meal planning and getting your fitness program) and workouts will officially start on August 29th. I like to have that first week of the group a time to help everyone prepare and answer any questions related to the start of their journey!

What makes this group even more exciting is that every person who participates in my Back to School – Back to You group using the My Challenge Tracker App (the app is free to download on apple and android) has an opportunity to qualify and automatically win an equal share of $1 million dollars up to $3 million dollars* total prize pool. The pool starts at $1 million; however, can grow up to $3 million as Beachbody adds $5 per challenge pack sold until August 31st to the initial $1 million pool prize.

So How Do You Qualify?

Qualifiers must meet all requirements for each of the 4 qualification weeks.

    • Week 1 – September 5 – September 11
    • Week 2 – September 12 – September 18
    • Week 3 – September 19 – September 25
    • Week 4 – September 26 – October 2

Qualification 1

You must be a participant in my Back to School – Back to You group on the My Challenge Tracker App by 11:59 PM PT on September 5, 2016. Participants must have a valid First and Last Name, email address, and shipping address associated with their Team Beachbody account by October 2, 2016 in order to be paid out.

Qualification 2

Since you are committed to getting fit…qualification 2 and 3 should be easy! There are 7 Shakeology flavors to choose from and if you have never tried Shakeology before I am here to help you figure out the flavor you like best! I have a lot of recipes to share with you. Here’s the deal…you must log a minimum of 5 Shakeology’s (each accompanied by a Shakeology photo) during each qualification week. All Shakeology’s must be logged by 11:59 PM PT on the last day of each contest week mentioned above.

Cafe Latte

Qualification 3

Let’s give a SHOUT OUT for those sweaty selfies! Each participant must log a minimum of 3 Beachbody workouts during each qualification week. All workouts must be logged by 11:59 PM PT on the last day of each contest week mentioned above.

Together we are all stronger!

So who is ready to join in on the FUN!

  • You can win money for checking in daily and logging workouts and Shakeology for the Health Bet Challenge!
  • I can help you stay accountable to the results you want!
  • Challenge Tracker App is helpful for not only tracking your workouts and Shakeology, but your measurements and transformation photos as well as it takes you off of Facebook (we all know can be distracting!)

If you are interested in learning more about this upcoming group, please contact me at Melissa@LLHealthyFit.com or fill at the application on my Get Support page. SPACE IS LIMITED so be sure to reserve your spot today!

22 Minute Hard Corps – Week 1

This program is all about bringing us back to basic moves; however, do not underestimate how challenging the moves might be for you! I absolutely loved Day 1 of the program, which I was able to stream through Beachbody On Demand. My package should arrive in the mail this week!

22 minute hard corps, fitness program

I had been in a workout slump the previous week and the sound of a 22 minute workout caught my attention. It can be difficult to balance family, friends, and work. Life surely is not slowing down and our health and wellness is often placed on the back burner. 22 Minute Hard Corps allows you to change that mindset!

Workout:

The workout calendar alternates between cardio and resistance with bonus 10 minute ab workouts on cardio days throughout the week.

My workout schedule for week 1 looks something like this:

22 minute hard corps, fitness program, cardio, abs, resistance

Day 1 for cardio included: lunges, bear crawls, burpees, jumping jacks, and squats. I am currently 36 weeks pregnant with my second child (*approved by my doctor to work out). I did chose to substitute the burpees for planks and the lunges for squats. The result of my day 1 workout was sweat, a racing heart rate, and the rush of the post workout HIGH! It truly felt good and immediately took me out of my slump I was experiencing the week prior. The workout was fast paced, but totally doable. The modifications were great, so no matter what your ability level might be, you can do the workout.

Nutrition:

Tonight I am spending some time getting my meal plan in place for the week. In the nutrition guide there is a formula that you can use to figure out your calorie range and your nutrition category. There are 5 different plans to choose from based on your weight and goals. Your food is broken down by 7 groups:

  • Veggies
  • Fruits
  • Proteins
  • Carbohydrates
  • Healthy Fats
  • Seeds & Dressings
  • Oils & Nut Butters

I love that for each group there is a list of foods along with serving sizes for each food. So your goal is to choose from each list and put together your meals each week! If you are new to meal planning, please do not stress. I am here to help you! I always say to keep it simple, repeat meals that you enjoy, and do not over complicate things. Once you get the hang of the meal planning and preparation then you can start to change up the recipes.

Week 1 Meal Plan:

22 minute hard corps, meal plan, Plan A

Here is a sneak peek of dinner from Day 1!

21 Day Fixed Approved, dinner recipe, buffalo chicken bowls

If you would like to join my Spring Training Bootcamp there is still time. We kick things off on March 14th. Just think that 8 weeks from now we are in SPRING weather and SUMMER is a month away! You truly do have 22 minutes to devote to yourself. You always find time for the things you want the most…why not make your health and wellness a priority?!

If you do not currently work with a Coach, please make sure to make me your FREE coach here.