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Monday, September 29, 2014

Clean Eating Basics


INTRODUCTION and WELCOME:


Hello and WELCOME to the 5 Day clean eating CHALLENGE!  

Congratulations on taking that FIRST step to a healthier you!  Food is the number one cause of preventable disease in America. 

Can you believe that?!  FOOD!  It also carries a whopping 80% of the variable when it comes to weight loss.  I follow the 80/20 rule. Eat healthy and clean 80% of the time.  

I'm excited to work with you and help you improve your food choices!!


So what will this week be like?  We will take a few days to show you how to be successful.  I will teach you how to be successful, no failures :)    I want to teach you and not scare and overwhelm you.  We will review some of the basics and eliminating certain foods. 


the rules clean eating
Clean Eating made simple

So you may be wondering what exactly is CLEAN EATING?  Here is an explanation. 

The soul of clean eating is consuming food in its most natural state, or as close to it as possible. It is not a diet; it’s a lifestyle approach to food and its preparation, leading to an improved life – one meal at a time.

If you only take 1 piece of advice it would be to PLAN.  I make a plan for the entire week. That way I can see if I have a late night of work on Wednesdays, then I know that needs to be an easy meal and I need to workout in the morning.  

Eat five to six times a day
Three meals and two to three small snacks. Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate with each meal. This keeps your body energized and burning calories efficiently all day long.

I try to make everything I can ahead of time. So if I have salad for dinner, I make double and pack it for lunch. If I'm making something for lunch then I make 3 of them and I'm ready to go.  

I'll post lots of great recipe ideas - send me them if you have your own. 




eat clean, accountability, motivation, Beachbody Challenge, Basics, Sara Stakeley, Sarastakeley.com, PCOS, eat to lose weight, lose weight, change your health, eat food, eat healthy, experienced clean eater, Coach career, 100% prescription free,
Portion Control Clean Eating

Here are some tips!!
If you buy eggs, buy cage free  eggs.  Chickens can only produce what they are fed.  


eat clean, accountability, motivation, Beachbody Challenge, Basics, Sara Stakeley, Sarastakeley.com, PCOS, eat to lose weight, lose weight, change your health, eat food, eat healthy, experienced clean eater, Coach career, 100% prescription free,
Eat Clean Breakfast



Spices (especially fresh) are the secret weapon to making food taste amazing!!!

Watch your portion size and be present when you eat.  DO NOT EAT AND WATCH TV.  Too often we chow down and don't even appreciate the meal THE DELICIOUS MEAL.  

This also MAKES US overeat.  Eat until you are no longer hungry.  Not until you are full.  Often times dehydration is mistaken as hunger so drink a glass before you eat. 


Again, congratulations on taking a great step to a healthier and more empowering YOU!  If you have a friend that you feel would benefit going through this challenge with you, you may absolutely invite him/ her to join you by telling me or your coach. 


Welcome and LETS DO THIS!!
Your first three “Pre-season” assignments are to:

1) Review this Kitchen Makeover!!
CLICK HERE to Review!! 


2)  Hungry for Change Documentary  This Documentary will motivate and educate you on how POWERFUL your food choices can be on your health!  
You can watch it FREE on NetFlix. 1 1/2 hour


3) Lastly:  Here is a website that gives a good run-down. 5 mn

4) If I am not your coach yet, sign up via the link at the top of the page!

Kerri 

Friday, September 26, 2014

How Do I Possibly Wake Up This Early to WORKOUT?!

Please believe me when I say that I have not always been a morning person.  I was for almost my first 29 years of life been the OPPOSITE of a morning person. I've actually had my roomates tell me that they were scared of me in the morning because I was THAT mean!  Sorry guys! xoxo  love you!


I work at a school, at a high school nonetheless, so we work EARLY. I have to be there by 7:30 and I live 22 minutes away!  I try to leave my house by 6:45 in the morning.  So - as you can see I have to get up early in order to get my workout in because if it doesn't happen in the morning - it usually doesn't happen.

Being able to wake up and workout takes some planning the night before.  Here is what I do before I go to bed:

1. I turn on the Keurig, heat up the water, set the K-cup in in, place a mug below and literally all I will have to do in the morning is push start.


2. Lay out my workout clothes, shoes, shorts, headband.  I set my outfit out next to my clock on the desk so I can actually SEE my clothes when my alarm goes off.

3. I sleep in my sports bra.  Yes, I know, I'm crazy.  But its one less thing that I have to worry about in the morning and when I wake up with it on, I know its a workout morning.

4. I set multiple alarms.  I need to be working out by 5:10 at the latest so that means 5:05 is the absolute latest time I can wake up.  I keep my phone on my night stand but put it in the farthest possible corner away so I have to get up to turn it off.


5.  I set my DVD player and TV the night before.  I mean really set it up - cue the DVD up to where the workout starts and hit pause then I just turn off the tv screen.


Been using my computer bc my tv is on the fritz !


I got to bed early!!  I am ASLEEP by 10:30... so that means laying down by 10 if I want to scroll facebook or pinterest then shut it off so I am snoozing away by 10:30.  That gets me a good 6 1/2 hours of sleep.  I aim for 10 to get 7 hours but I can function on less :)

6. In the morning:  I usually hit snooze once and then get up! I can see my workout clothes by the alarm clock and remind myself that if I don't get up then I wont have a chance to workout that day!!

7. Push Start on the Keurig and drink 1/2 cup of coffee while I put on my shorts and shoes and tie my hair in a pony tail.

8. Walk to my living room - push play!  I switch up my workouts between PiYo, 21 Day Fix, and Insanity (the 30 minute options). They are only 30 minutes so I can get in a great workout and be done by 5:40 at the latest.


9. As soon as my workout is over, I make my Shakeology, which I have EVERY day. It is filling, nutritious, and tastes great too!

I do some other things to make my mornings seemless too like lay out my clothes the night before, pack lunches, diaper bag, make sure bottles and clean and ready to go.


A little planning, a bit of preparation, and you can have the body of your dreams!




If you need to be held accountable and want to get in the best shape of your life !  Please sign up at the top of the page to have me as your free coach !!  

Wednesday, September 24, 2014

September 22, Indoor Cycling/Spinning Workout

September 22, Indoor Cycling/Spinning Workout



Sept 22

  1. Neon Trees – Sleeping With A Friend - The Chainsmokers Radio Remix - Warm up
  2. Taylor Swift – Shake It Off    - Alternating medium flat, standing run in position 3, adding 2-3 gears by the end, small recoveries through the song when the music slows down
  3. Jessie J – Bang Bang   - Standing Climb- medium resistence whole song, slower pace, on the chorus go to position 3 full out fast run
  4. Ariana Grande – Break Free    Slow climb, start at the bottom add about 2 gears every 30 seconds till you hit your max effort
  5. OneRepublic – Love Runs Out   Sprints at 1 min, 1:50, 2:50
  6. Lupe Fiasco – The Show Goes On    - Slow climb, start at the bottom add about 2 gears every 30 seconds till you hit your max effort
  7. P!nk – Who Knew   - Medium hill, on the chorus add 10 RPMS and hold it for 30 seconds, repeat for each chorus
  8. Dillon Francis – We Make It Bounce  - Standing run
  9. Jennifer Lopez – Booty  - 2 count jumps
  10. Jessie J – Burnin' Up  fast flat round, keep RPM over 100
  11. Workout Remix Factory – Gangnam Style (Trance Workout Remix 135 BPM)   - Run at position 2, hover runs in postion 2 and 3, alternate every 30 seconds, whole song is fast
  12. David Guetta – Bad (feat. Vassy) - Radio Edit  - High resistence sprints :45, 2:13
  13. Disclosure – Latch  - Rolling hills, little up a hill then back down, go back up and come back down again, repeat entire song
  14. American Authors – Best Day Of My Life - Gazzo Remix    fast flat medium resistence hold at 100 RPMS, add 1 gear every 15 seconds until youre 3 above where you started and keep same speed at 100, then take that 3 off and recover and repeat the set again
  15. Ariana Grande – Problem  - Standing run at 3, hover over handle bars on chorus and run fast
  16. Charli XCX – Boom Clap   - Your steepest hill, climb and push on chorus to give some speed, whole song on steep hill
  17. Phillip Phillips – Raging Fire  cool down
  18. Taylor Swift – Red



Sunday, September 21, 2014

Chicken and Pear Salad


If you're tired of the same old salad - this is a fun twist on a healthy meal!

This serves 2

Ingredients for the salad:


    1. 1 fresh pear (sliced and peeled)
    2. 1-2 grilled chicken breasts (I used 1 large)
    3. 2 cups of spring mix- lettuce and spinach
    4. 1/4 cup of chopped walnuts
    5. 1/4 cup of Parmesan cheese 


For the dressing:




    1. 1/2 cup of balsalmic vinegar
    2. 1/2 cup of EVOO
    3. 1 tbs of honey
    4. Mix all of the ingredients together with a whisk.  
    5. You will use about 1/2 of this for both of your salads - you should have extras.  

Yummy, easy, and healthy! My kind of meal!!  
Approx 280 calories.  



If you would like to get in the best shape of your life and have ME as your own personal coach, sign up here


This recipe was adapted from Thin Kitchen Recipe book.  

Friday, September 19, 2014

Goal Setting: Why it REALLY matters

Why Should You Set Goals:

Do you set goals for yourself? What are your goals for the next 12 months? How about 3 years from now? 5 years? 10 years? What are your aspirations that you look toward coming true?
Goal setting is the first step toward successful goal achievement. It marks your first point toward success. It is what put your life into real action mode. Without this step, the other steps of goal achievement cannot take place.
Have you ever encountered people who have a passive approach toward life? They don’t set any goals and they just live life on a meandering, day-to-day basis. You see them 1 year, 3 years, 5 years from now, and their lives are largely the same, save for a few changes that are really more the result of others’ actions and desires rather than their own.
Below are 6 key reasons why setting goals is so important:

1. Gives Clarity On Your End Vision

As the opening quote by Bill Copeland put it across very adeptly, if you don’t have a goal in life, you are spending your life running around and not achieving anything for yourself. You get the illusion that you are doing a lot of things, but they aren’t what you want. You are just busy fulfilling everyone’s goals. It can be the fast food industry enjoying your patronage because you’re lovin’ it, multi-billion dollar consumer goods companies securing your purchase because they convinced you that their haircare products with 76% frizz reduction is something you need, fashion houses getting you to buy their clothes because it makes you look cool, or you working in a job you don’t love because it is safe, secure and rakes in the dough.
How are you supposed to manifest what you want if you don’t even set concrete goals? How do you supposed to achieve your dreams and visions if you don’t clearly spell out the end output you desire?
Setting your goals gives you clarity on what you ultimately want. It makes you crystallize and articulate the desires floating in your mind. It ensures that you are channeling your time, energy and efforts into things that really matter to you. It makes you live more consciously.
Everything in this world is created twice: First – creation in your mind, followed by the manifestation in reality. Without the mental creation, there will be no physical creation. When you set a goal, you already accomplish the first creation. You have set into motion a decree for yourself and the forces of your universe to materialize the goal in the physical reality.

2. Drives You Forward

Your goals are a representation of your inner desires; desires which motivate you in life. The point when you set goals marks one the points when you are most connected with your source of motivation. It is when your motivation is at its peak. Having goals at your side serve as constant reminders of your motivational sources. They are the fuel which drive you forward and keep you going when the going gets tough.
If I ever experience moments where I lose motivation, I get into meditation mode and focus on some of my most important goals in life, including the goal to turn my personal development business into a full-time career. I will visualize the scenario with full mental clarity, as if it is happening in the now. When I do that, it’s like a clear connection is formed with my inner desires. The motivational energy suddenly surges through very readily and I channel this energy into my daily life and actions. :D

3. Gives You Laser Focus

Goals give you a single focal point to place your attention in. Whereas your purpose gives you a broad, directional focus to move your life in, goals gives you laser focus on what exactly to spend your time and energy on. Think of your time, energy and efforts as input, and results as the output. A goal acts as your funnel which guides and channels those inputs effectively into your desired output.
When you don’t have goals, you are floating around every day. Your energy is randomly dispersed in ad-hoc activities which you engage on whimsical basis. These are activities that play no role in your larger scope of life, but you are not aware of because you are just living life as it is. You end up mislabeling a lot of ‘nice-to-do’ activities as important. You might also be engaging in these ‘nice-to-do’ activities because you can’t think of a better way to spend your time. Do you find yourself surfing and chatting excessively? Busy running errands? Play a lot of games? Spend the bulk of your time being a workaholic? Spend the remaining time lazing and/or partying away? What’s your objective for doing them? What end output does it lead to? Is that the top priority in your life?
You may have a broad idea of what you want to do. But until you clearly articulate it out as specific goals,you are not channeling your efforts properly. You will often find yourself getting sidetracked because you don’t have goals to rein you in. It’s really quite easy to get swept away by the currents of everyday life, simply because there are so many stimulus out there in our environment. You may get the general overall impression that you are moving in the direction, but it is just an illusion that you are having. With no goals, you have no focus. Without this focus, your input is strewn around randomly to give you garbage output. That is, if you even get any semblance of an output at all.

4. Makes You Accountable

Having goals makes you accountable. Rather than just talking about what you want all the time and not do anything concrete about them, you are now obligated to take action. Setting a specific goal gives you clarity on whether you are living up against what you committed yourself to do when you first set your goal.
This accountability is accountability to yourself, not anyone else. This accountability is what you hold up to when you choose the healthy salad over that piece of fried chicken. It is what you answer to when you spent that hour working on your report rather than random web surfing. When you stay accountable toward your goals, you are in fact staying true to your desires (see point 1 above).
For my blog, one of the goals I set is the number of articles which I want to write every week. When I set such targets in place, I become accountable toward delivering against it. If I find myself falling short, I will take the necessary actions to turn the situation around. I examine how I have been spending my time and start prioritizing across my daily tasks. I cut out the Quadrant 4 tasks (time wasters) or activities that bear little to no relation to my goals. From this, I have reduced considerable time on my biggest time wasters, including chatting, random web surfing, constantly checking my mail/web stats, certain outings which are not as important compared to my writing goal.

5. Be The Best You Can Be

Goals help you achieve your highest potential. Without goals, you subject yourself to the natural, default set of actions that keep you feel safe and comfortable every day. But this familiarity is the nemesis of growth. It prevents you from growing. It does not enable you to become the best person you can be. It denies you from tapping into all that potential inside of you.
By setting goals, you set targets to strive against. These targets make you venture into new places, new contexts, new situations which puts you into growth mode. They make you stretch beyond your normal self and reach new heights. For example, setting a time limit for your run lets you know if you should be running faster. Setting a weight loss target makes you aware if your actions have been effective in losing weight. Setting a career goal ensures you are not settling for anything less than what you desire.
In my goal achievement processes, I have found myself constantly bursting through new grounds and uncovering potential which I did not know existed before. Without those goals, I would be taking the path of least resistance, just doing things within their natural constraints. Goals have made me face and overcome countless barriers to get to what’s on the other side. It has made me much more self aware and learn a lot more things about both myself and life, compared to if I did not have those goals.

6. Live Your Best Life

Goals ensure you get the best out of life, for two reasons.
Firstly, by becoming a better person, your new found knowledge and abilities let you experience more out of the same life events compared to the previous you. Think about how your worldview is different now vs the you 10 years ago. Do you see life with much more clarity, depth and perspective today than you were in the past? What may be a simple daily occurrence in the past holds a lot more meaning to the more highly evolved you today.
Secondly, time passes in our life, whether we want to or not. Goals with specific measures and deadlines ensure we are maximizing our output and experiences during our time here. If you have already discovered your life purpose, your goals will ensure you get the best out of your purpose.
Imagine you are driving a car. When you identify your purpose, you get clarity on the direction to travel in. However, without specifying an exact destination and time frame, there is no yardstick to benchmark your progress against. It wouldn’t make a difference whether you are whizzing at an amazing 140km/hour or a paltry 10km/hour since you never set a target. Goals ensure you are maximizing your life for all that it can offer you.

Start Setting Goals

Ask yourself this – What are my goals for the upcoming 1 year, 3 years, 5, 10 years?
If you are to take some time out to set your goals now, I can guarantee you that you will definitely experience more growth as a person. By just spending a few minutes to articulate some aspirations that have been in your mind, you will experience more progress in your life a year from now than compared to if you don’t. :)

WHAT ARE YOUR GOALS?  My current goals:  to maintain my weight and build lean muscle, pass PiYo certification, pay off credit cards, rank advance to a Diamond Beachbody Coach by December.

If your goals are to earn more money, help others, and pursue your love of health and fitness. Contact me today to get started!  kerrikbauer@gmail.com

Article from Personal Excellence

Summer Spin - Old Songs of Summer






Sexy Back – warm
2.       Something that were not – hard hill with surges above 15
3.       Party in the USA – drop down to medium hard fast run
4.       Love somebody – climbs on a hill 
5.       Live your life – rolling hills
6.       Evacuate the dance floor – sprints - :39, 1:40, 2:55
7.       Fat lip – little hill, fast whole time
8.       See you again – sprints - :55,
9.       Single ladies – seated high resistence
10.   Stacys mom – jumps on chorus 1:00
11.   The anthem- fast standing run
12.    Boom boom – higher resistence standing 
13.   I need youre love – fast climb
14.   A little party never killed nobody  - Jog it out in position 2 on medium resistance, on the chorus take it to position 3 and run
15.   Gentleman - Climb with surges on the chorus, keep adding 2 gears from baseline about every 30 seconds
16.   Blurred lines - Medium hill ride in position 1, on the chorus add 3-5 gears, stand at position 3 and run as fast as you can
17.   In too deep - seated flat

18.   I love it – sprints  at 0:23 – 0:531:08 – 1:542:10 – 2:35
I teach on Keiser bikes and my classes are 1 hour long.  I hope you enjoyed my page.  If you have any questions, please email me at kerrikbauer@gmail.com

If you love health and fitness and are interested in being a Health and Fitness Coach like me, please contact me!


Benefits of Lemon Water

11 Benefits of Lemon Water


1. Gives your immune system a boost.

Vitamin C is like our immune system’s jumper cables, and lemon juice is full of it. The level of vitamin C in your system is one of the first things to plummet when you’re stressed, which is why experts recommended popping extra vitamin C during especially stressful days.

2. Excellent source of potassium.

As already mentioned, lemons are high in potassium, which is good for heart health, as well as brain and nerve function.

3. Aids digestion.

Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract, it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.


4. Cleanses your system.

It helps flush out the toxins in your body by enhancing enzyme function, stimulating your liver.

5. Freshens your breath.

It also helps relieve toothaches and gingivitis (say wha?). Because the citric acid can erode tooth enamel, either hold off on brushing your teeth after drinking lemon water or brush your teeth before drinking it.

6. Keeps your skin blemish-free.

The antioxidants in lemon juice help to not only decrease blemishes, but wrinkles too! It can also be applied to scars and age spots to reduce their appearance, and because it’s detoxifying your blood, it will maintain your skin’s radiance.

7. Helps you lose weight.

Lemons contain pectin fiber, which assists in fighting hunger cravings.

8. Reduces inflammation.

If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where disease states occur. It removes uric acid in your joints, which is one of the main causes of inflammation.

9. Gives you an energy boost.

Lemon juice provides your body with energy when it enters your digestive tract, and it also helps reduce anxiety and depression. (Even the scent of lemons has a calming effect on your nervous system!)

10. Helps to cut out caffeine.

I didn’t believe this until I tried it, but replacing my morning coffee with a cup of hot lemon water has really done wonders! I feel refreshed, and no longer have to deal with that pesky afternoon crash. Plus, my nerves are thankful.

11. Helps fight viral infections.

Warm lemon water is the most effective way to diminish viral infections and their subsequent sore throats. Plus, with the lemon juice also boosting your immune system, you’ll simultaneously fight off the infection completely.

How much?

For those who weigh less than 150 pounds, squeeze half a lemon’s worth of juice into a glass of water. If over 150 pounds, use an entire lemon’s juice. You can of course dilute the lemon juice more, depending on your personal taste.
Not only are the benefits of lemon water endless, it’s one of the most substantial yet simple changes you can make for your health.


If you are interested in transforming you health, please contact me today and have me as your free Beachbody coach.  Kerrikbauer@gmail.com 

Thursday, September 18, 2014

Frozen Pumpkin Latte



If you're looking for a yummy pumpkin treat, this is perfect for you.  It's easy, low calorie, and a complete meal replacement!


All gone


Wednesday, September 17, 2014

Celebrate YOU!

When I opened my email today, I was pleasantly surprised to see that I had WON a free TICKET to Summit, the annual coaches retreat which will be held in Nashville, TN next year.  I thought, wow cool, I get a free trip just for helping others!  Thats pretty crazy!





Every month I have been a coach, I have gotten the coolest gifts. I have recieved free workout shirts ( actually cute ones), exercise ball, personal development book, hydration pack, exercise ball, cardio ladder, and free workout dvds.  How many free gifts have I gotten at ANY of the jobs I've had over the years... babysitter, lifeguard, swim instructor, waitress, sub, guidance counselor, therapist.... ummm none.  



I got to thinking about the job I have now and jobs I have had in the past. It is so rare that you get praise for just DOING YOUR JOB or going above and beyond in your job.  I know I will be "recognized" for the phone call I forgot to make, or the typo in the email I sent out,  or maybe the incorrect date I put on the website. As educators, WHEN do we get recognition for the hours we put in at home, for the phone calls we made after school, or the papers we stay up in grade, or the letters of recommendation we type on my own time, or the favor I called in to get someone a job shadow.  I didn't become a counselor for the recognition  and nor do I expect it there... and maybe that is just the way it is now, HOWEVER, I was pretty freaking happy that SOMEONE notices when I am doing my BEACHBODY job!! #freegiftsrock

It feels so good to be recognized,  I am going to make a conscious effort to tell my co-workers and friends that they are doing a GREAT job and I challenge you to do the same. You want to motivate someone - BE THEIR MOTIVATOR! Tell them when you see something GREAT!!  I am definitely going to strive to be more positive and tell others how much I appreciate their hard work!!  

I'm NOT saying you SHOULD BE be a Beachbody Coach, but you should find a job that you love. I know SO many people that literally HATE their jobs!  But whyy.. We only get 1 life and you spend 40 hours a week doing something that you hate!!  Its not too late, you're not too old, you're not too poor, you can make an excuse or you can take action!  Shouldn't we all live our lives to the fullest - isn't that what people always say - so we can enjoy what we do.


I can say that being a Beachbody Coach is the very best "job" I have ever had. I work my own hours, I set my own schedule, I can wear yoga pants, work from home, and get to meet fun, amazing people every day.  I personally don't worry too much about rank advancement, how much money I make, how many SC points I have in a month. My goal is the help others and when someone tells me that I helped them lose 10 pounds or they have more energy to play with their kids, my heart just melts!! 




I cannot believe how much of a natural fit this has been for me. I have been able to reconnect with old friends and make a ton of new ones.  If you think this could be right for someone you know, please have them message me at kerrikbauer@gmail.com and check out my other post all about why become a beachbody coach


Tuesday, September 16, 2014

P90 Exclusive Test Group

P90 is coming!





 I am SO excited about this program. It is from the creator of P90X, (the best selling fitness program of all time) Tony Horton, and this is his newest and best yet program. Sometimes hard-ccore, EXTREME, high INTENSITY workouts aren't for everybody and he has created a solution, just for you. Tony saw the need for a program that was the foundation of skills needed to advance to a more extreme workout and he created P90! 

 Don't we all want to be in the best shape of our lives?! Often times we jump right into the EXTREME workouts but they aren't quite right for us. We need to start at the beginning and build core strength, stability and have correct form so that we don't either get injured OR its so hard that we quit and don't do anything. It's about creating a safe and effective starting point for people to introduce fitness into their lives. It's also a great way for people to develop a baseline of working out and not be fearful of working out. 




 So, you might be wondering if this program is for you? 

 You don't want a hardcore workout but you want to lose weight. You want to get back some of the muscle tone you have lost over the years. You want to just get out of bed in the morning without a backache. If you are just someone who wants to be in good health, get regular exercise and feel strong then this could be the workout for you. What does Tony Horton have to say after creating fitness videos for 25 years. 

 Here's the key . . . In as little as 25 minutes a day, P90 will help you completely change your body—not by working you harder—but by keeping it simple. Simple cardio. Simple resistance training. A simple approach to portion control. I won't say these new workouts are easy . . . but they're a whole lot easier to get done now - time will pass one way or another!! 

P90 will help you finally get the body you want."

 What do you get with the program?


 It's not crazy jumping, pounding on your joints. It's literally basic cardio, easy to follow workouts, 25 minutes a day for 90 days to totally and completely transform and change your body and your life. It's more than just a workout, it includes a simple nutrition guide that is going to help you clean up your daily food intake and focus on the right foods to fuel your body for health! The moves are modified from day 1 so that everyone can do the workouts.








 I am so excited to be able to offer this exclusive test group to you. You can be mentored by me as your coach and you have a chance to win $500. 


 I will walk you through how to set attainable goals for yourself, how to meal plan, prep, how to set yourself up for success, then each day you log into the group for a post of the day, motivation, recipes and tips. We will track progress through our group and you will be held accountable. I won't let you quit! This DVD will not sit on your shelf!! 


 Are you ready to get rid of your excuses and meet your goals!!? What do you want... eat healthier, lose a few pounds, quit drinking pop all day, maybe gain some energy!!


 Apply below to get your spot!! 


 The requirements are that you purchase the P90 Challenge pack through me as your coach. I will be giving you all of the details to get the package once you complete the application below. I must be your coach and only my customers are allowed to participate in this group. Is this you?!?! Can you commit?!?!

 I'm only accepting a limited number of people into this exclusive group. So please complete the application below to be considered for a spot and gain more information! All you have to do is decide that now is the time for you to make a change for the positive, I want to do this with you!! We are in this together!! Fill out the application to be the first to know about the release date, the details and more. We start October 20th!


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