Country Heat for a Not-So-Country Girl....

I was NOT planning to do this program.

Why? I am not a huge country fan, I am NOT at all coordinated, AND I enjoy workouts that are a little more intense and push me.

Well....this program does push me....WAY outside my comfort zone.  Dancing around my living room IS a push!

Why did I try it?

Well, for one, I have friends that have been doing it and LOVE it.  Two, I wanted to start Core de Force when it comes out....but had a month between programs....so, why not?

How did it go?  Well...let's start out with explaining what Country Heat actually IS.

The Program

Country Heat is an easy-to-follow, 30-day fitness program that combines 5 high-energy, cardio-based dance workouts, 1 dance conditioning workout and the portion-control Eating Plan to maximize weight loss and achieve a toned, tightened body in just 30 minutes a day.

Week One

The first couple days I thought, "I don't know if I'll make it through 30 days of this."  My coordination is horrible and I am not a shake my hips kind of girl....but I was actually proud of myself for improving toward the end of the week!  Okay....my moves would have scored no more than a 7 by Bruno & Len, but I wasn't Dancing with the Stars and just wanted to get in a workout.

Week Two

Week two did step it up a notch.  The workouts got my heart rate up a little more than week one.  The moves were a little more complicated, however, doing the workouts a couple times in the week really helps to get them down & there is always the move breakdown video if you need them.

Week Three

Okay....I gave up.  I quit.  I said, "this dancing around my living room is not giving me the cardio that I really think I need to meet my goals."  I thought to myself, "I need something more intense if I am going to keep progressing."

So...I did a couple random workouts for two days, thinking I could pick workouts from different programs until the next one that I really want to do comes out in a couple weeks.

But that wasn't going well.  I don't like being "off program."  I like seeing what I need to do on a calendar that was already created for me.

So...what did I do?  Jumped back into Country Heat.

I told myself to trust in the process, keep pressing play and just DO IT.

Week Four

Here we go....the final week.  I'll admit it, it is actually kind of fun.  

Results

This program is great for someone who is just getting into fitness or loves Zumba/dance type classes. Personally, I need more intense cardio to see results and to keep me motivated.  Am I glad that I did the program?  Yes.  It really has shown me that I CAN get these moves down with repeated attempts at them and that it really is fun.....just not something I want to do every day.

If you are someone who is just getting into a fitness routine or just really loves dance type fitness, click here for more information about the Country Heat Challenge Pack.

Body Beast....for Women??

So, beginning of July I started gearing up for a 90 day lifting heavy weights program with Sagi....the guy who's arms are so big he looks like he can't put them down?

Why in the world would I pick a program like this?

A couple years ago, I would not have even thought about this program.  But after completing The Master's Hammer & Chisel and being introduced to heavy lifting....it is actually FUN.....& burns a LOT of calories!!

After hearing a lot about this program and hearing from many women who have had great results and love it....I just had to try it.

Equipment Needed

Sagi goes through everything that you need in the introductory video.  You will definitely need a variety of dumbbells.  I had from 2s on up to 20s when I started and was hoping to be all set.  He highly recommends a bar, however, these moves can also be done with dumbbells.  There are also chin-ups and pull-ups in some workouts.  I have a chin-up bar with the assist bands to help me.  You could also use bands with a door attachment if you cannot use a bar.  Lastly, you will need either a bench or a stability ball.  The ball adds a balance component to the workout and may mean lighter weights at times.  I do not have a weight bench, so I use the ball.

The Calendar

There are two versions of the program that can be followed; The Huge Beast or The Lean Beast.  Being a woman, I figured the Lean calendar would make sense.  Both calendars are broken down into 3 phases; the Build Phase, the Bulk Phase, and the Beast Phase.  The workouts are targeted for each phase and align with the nutrition plan that is recommended for each phase.

Nutrition

How many of you have read my other reviews where I have not exactly followed the nutrition plans very well?  For this program, I wanted to try my best to stick to the plan as closely as possible....and it really does make it easy.

Prior to starting each phase, you calculate the calorie bracket that you should be in.  Based on that bracket, your given a number of portions for starches, legumes, vegetables, fruits, proteins, & fats to have each day.  They even give you tons of examples of what a portion of each would be.

To make my life easier, after calculating my bracket for the first phase, I made a daily check list on my phone that had how many portions of each category I could eat each day and some typical examples of things I may choose in those categories to remind me of what the size is (BTW, that 1/2 muffin is 1/2 a whole wheat English Muffin....not a Dunkin's Chocolate Chip muffin...).  As you can probably guess from this list, I was eating ALL DAY.

Phase 1:

As I said before, I followed the Lean Calendar.  This is a 3 week phase.  The nutrition plan allows for you to eat plenty in order to fuel each workout.  In fact, it is a LOT of food!  You have a rest day every sixth day, so the day that it falls on will vary.  Throughout a lot of these workouts, Sagi will make comments about wanting to "get big."  My goal is definitely not to "get big," but I know he is also talking to the guys when he says these things.

Girls - don't let the "Build" phase scare you.  Yes, you are eating quite a bit and yes, you should be lifting heavy....but, no, we are not going to look like Sagi when we are done.  Our bodies do not naturally have the testosterone levels needed to "bulk up."  And those body builder women that you see.....they have been training much longer and harder with the specific goal of looking the way that they do.  You will not accidentally look that way.

Build:  Chest/Tris

The first workout is just under 50 minutes long, but goes by very quickly.  The biggest challenge was figuring out what my "light" and "heavy" weights were going to be.  On day one, I used my 8s, 10s, and 15s for chest exercises and 5s, 8s, and 10s for triceps.  Definitely print out the worksheets from the Beachbody site in order to keep track of your weights and make notes. The moves are simple and I didn't have to know what a "drop set" or a "giant set" were.  You just follow along with Sagi.  

Build:  Legs

I typically love leg workouts & this one was no different!  In fact, I was slightly sad when it was over.  The moves are, again, basic, and it moves along quickly.  This does not mean it was easy.  As long as you are choosing the right weights to challenge yourself, you WILL be dripping in sweat.  I used my 10s, 15s, and 20s for the entire first phase.

Build:  Back/Bis

After the first two workouts, I could feel every muscle in my lower body, along with my chest and triceps.  To say I was sore was an understatement.  But why not add some different muscles into the screaming session, right?  Again, Sagi keeps the moves simple.  For this one, you do need either a pull-up bar or bands.  I used the bar with the pull-up assist and still couldn't knock out the reps that they did, but I definitely worked hard.  I overestimated my weights on a couple of the bicep moves, so that worksheet definitely came in handy to remind me for the next week.

Beast: Cardio and Abs

Wow!  That was about all I could say.  This cardio workout is one of those workouts that don't seem too bad, but just kind of sneaks up on you and kicks your butt.  The ab workout was fairly simple, too...but also not easy.  By the end of the two, I just stayed on the floor for a while wondering if I'd be able to get up.

Build:  Shoulders

Not a lot to say about this except, when Sagi says to pick light weights, listen.  I used anywhere between 2s (yes, TWOs) and 20s.  And those heavy weights were only for the shrugs.  Basic moves, but fast moving.

Phase 2:

This is a 5 week phase in the Lean calendar, where your rest day consistently falls on the 7th day of the week.  The nutrition piece is actually the same, however, you need to recalculate your calorie bracket if your weight has changed since the beginning of the program! My weight did not change, so I stayed in the same nutrition bracket.

Bulk:  Chest

So....I used my Phase 1 workouts as a guide to judge what to use when starting Phase 2.  The initial Super Set was fine....but the Forced Set was a struggle and I had to lower my weights in the Progressive Set.  This is a FAST moving routine.  You want your weights close by and ready!

Bulk:  Legs

This fast moving leg workout is even more fun than the Build workout.  It WILL have you dripping with sweat.  Exercises are similar, but sets are different.  Get ready to work!

Bulk:  Arms

Arms are not my favorite, but this definitely works your biceps and triceps.

Beast:  Cardio and Abs

We get to pull out the familiar workouts from phase one!  And it STILL kicked my butt!

Bulk:  Back

Pull-ups, deadlifts, lat pull overs.....it's a quick workout that definitely works your back.

Bulk:  Shoulders

I didn't think I'd enjoy this workout, but it really isn't too bad.  It goes by very quickly.  I used my 4 lb. weights up to my 15s.

Phase 3:

This is a four week phase.  Rest days are the same every other week.  This phase is where the magic happens....so DON'T GIVE UP.  Nutrition?  Well, not only do you have to recalculate your numbers, but you now follow a completely different plan that cuts carbs and increases protein.  My weight actually stayed the same (give or take a couple pounds here and there) during the first two phases.  There were changes in my muscle definition, but not in the numbers on the scale.  After getting used to the macros followed in Phases 1 & 2, making this shift is challenging....especially for this girl that likes her bread and pasta!  But it's only 4 weeks, right?

The Workouts:

This phase uses a combination of the Build and Bulk workouts from Phases 1 & 2.  It also throws in our familiar Beast Cardio and Beast Abs....and gives the option for Beast Total Body, which was a fun workout that definitely hit everything....but didn't have the cardio that, well, Beast Cardio has.  When the option came up, I chose Beast Cardio.

Results:

Now, first off....this is not one of those programs where you are sore the first week & then you are fine.  Because you are constantly able to push yourself and increase weights if things get easier, it is possible to be in Phase 2, Week 5 and have trouble standing up the day after leg day (spoken from experience).

Also, like everything else, the more closely you follow the nutrition guide, the better your results will be....and decreasing those starches for four weeks was HARD for me!  Yes, I was eating plenty and was not necessarily hungry during those last four weeks.....however, I WANTED them.  I'd have to say, I did pretty well.....BUT...I definitely need an ice cream intervention.  I'd say I followed the Nutrition guide all day......but then had ice cream ALMOST every night for the last 3 weeks!!!  I wasn't hungry.  I just wanted it.  UGH.

Where did it get me?

My weight after 90 days decreased by a pound.
Inches in my hips, waist, arms and legs all stayed the same, BUT, I have much more MUSCLE!
In fact, my husband was positive that my arms were bigger, but I took out the tape measure and proved him wrong.

Would I do it again?

Absolutely!  In fact, I think I will somehow incorporate some of these workouts into my day with the next program that I choose because I don't want to lose the muscle definition I've gained!  I SHOULD lose the ice cream....  That is my next challenge!

Looking to check out Body Beast?  Click here for the challenge pack details!

Time....We all have 24 hours per day

The most frequent excuse that I hear for not fitting exercise into one's day is, "I just don't have time."

I get it.

I said the same thing when I started heading to the gym...but gave up...and started working out at home....but gave up.

We ALL only have 24 hours each day.

We NEED to sleep....preferably for 8-9 hours per night.

Then there is work....not just what we are doing in the classroom, but what we take home with us.

And did someone say we should head up an extra-curricular activity?

And don't forget the meetings that each of the 3 committees you are on will be holding.

And don't forget our kids' activities.

And we need to fit in dinner.

And our spouses probably want to spend some time with us that doesn't require hearing us read off hilarious answers students gave on our latest quiz.

I know we are busy.

But we have to start making OURSELVES a priority.  That doesn't mean skip your son's concert or stop grading papers.  It just means that, if it is important enough for you, you WILL find the time.

How did I find time?

I, the one who would set the alarm so that I could hit snooze at LEAST 3 times before rolling out of bed 45 minutes to an hour before having to get myself and the kids out of the house, decided I was going to wake up earlier.

Why put myself through such agonizing torture?

Because life always got in the way, otherwise.

So, I set my alarm 30 minutes earlier so that I could do a 25 minute workout each morning before work.

....and you know what?  I've been doing morning workouts since February of 2014.

"If you really want to do something, you'll find a way.  If you don't, you'll find an excuse."
- Jim Rohn

Which are you going to do?

My Evolution with FOOD.....

Growing up, I drank Diet Coke, ate Count Chocula and Eggos....Yes, my Mom cooked homemade meals that were healthy, but like the rest of the country, we ate a lot of processed foods and sugar.

picture from blog.generalmills.com

It wasn't until a couple of years ago that I started making some changes.  I'm not talking about A diet. I'm talking about changing MY diet.

First....let's start with WHY I even bothered to make changes....

One, I was getting back into the habit of working out and, as most of us all know, you can't out-workout a bad diet...so, I knew I had to make some changes to my eating habits in order to lose any weight.

Two, I've had this conversation with quite a few people recently and, how healthy can all of these processed foods be for us?  It seems like every other day when I hear of another person I know who is diagnosed with cancer....You never heard of cancer back when people ate what they grew....There has to be some kind of correlation here.

Now....I'm not going to go all "clean eating" on you.  I DO still eat processed foods.  I just try to limit them.

So....back to these changes.  I knew that cutting out all processed food and jumping into 100% healthy eating was not going to work for me.  That would be more like a diet.  A diet is usually temporary.  I wanted changes I'd stick to.....so I had to do this a little at a time.

Step One:
I found out how many calories I SHOULD be eating during the fitness program that I was doing.  I then downloaded the free app, My Fitness Pal, and started keeping track of what I was eating....no changes, just seeing what I WAS doing.

Step Two:
I made some adjustments to get myself into the right calorie range....  removed the potato chips or cheese-its at night and added an apple with peanut butter during the day...I also rarely had soda.

Step Three:
I started eating breakfast.  This was hard....but I started with just an English Muffin with some peanut butter and, although it took some getting used to, I did get to the point when I was actually hungry for it.

Step Four:
This is when I tried Shakeology, because I heard it would help curb the junk food cravings and I needed that at night.  It also gave me a consistent, healthy, lunch instead of the frozen Lean Cuisines, or Kind Bars, or whatever random thing I grabbed.  BTW - at this point, I am still allowing myself a couple Oreos or something sweet after dinner.

Step Five:
More small changes....I changed to a whole grain English Muffin instead of Thomas'.  My snacks and lunch include Shakeology and only foods that have one ingredient (eggs, apples, bananas, kidney beans...)

Where I am currently at....

Well, I now actually USE the Nutrition Guides that come with my fitness programs.....however, I give myself a little leeway at dinner time.  I still eat healthy throughout the day....and dinners are not necessarily UNhealthy, but I may have the cheese and broccoli rice that only requires me to boil water and dump the package into the pot, or chop suey with store brand Elbows and canned tomato soup.  I also still have my Oreos.  When we can, we will get fruits and vegetables from a farm stand.  We also get our meats from a farm that we know well.  Could my diet still use improvements?  Absolutely!  But those changes will be made when I am comfortable with making them.

Curious about making some healthy changes to your diet?  Email me at coachmomnteach@gmail.com

We respect your email privacy

Insanity Asylum Volume 1

In my quest to do a program that I had not yet done before, I decided that I wanted to up my cardio game.

What better way to do that than with Shaun T?  And it's only a 30 day program....how hard can it be?

Well, this program was a challenge...not only physically, but even more so mentally.

I am not an athlete.

I am the one who barely made the 8 minute mile in high school field hockey.  I am the one who just strived for beating my "personal best" during track.  I am the one who was told, "you'd think you'd be better at field hockey since you are so low to the ground" and "Why do you want to do winter track again?  It's not like you are any good."

So....while Shaun was yelling about being an athlete, I had the voice in my head saying, "but I'm not an athlete."  When he was telling me to push, I thought, "maybe it isn't a big deal if I give up."

But here I am, after 30 days...and I did not give up.  Did I stop and catch my breath often?  Yes.  Did I sometimes have to convince myself to keep going?  Yes.  But I did it.  And someday, I'm going to try and do it again....and maybe beat my personal bests.

Equipment:

I ordered an agility ladder and jump rope.  I already had weights, but bands would have done the trick, also.  Shaun uses bands that wrap around his ankles for a couple moves, but I was happy not to have them.

Day 1:  Speed and Agility

Oh my Lord, what did I get myself into?  One, I have not jumped rope since I was a kid.....so to do anything besides basic jumping just wasn't happening.  I had to toss the rope aside and follow the modifier (who does the moves without an actual rope).  I also could not make it the entire time through a LOT of the moves!  I was on my knees quite a bit and tripping over the agility ladder....but that just means there's room for improvement, right?  Boy, I hope so!

Day 2:  Strength

This workout should actually be called, "make your upper body feel like jell-o."  I used my 8 lb. weights for this workout, but I also stopped during a few of the moves.  This is going to be a challenge.

Day 3:  Back to Core

This workout focuses on your entire core....including (and mostly) your back.  The various warm up jacks had me sore before we even began!  It is definitely a nice change of pace as far as NOT being cardio focused....however, this does not mean you will not sweat or be sore.  This is also the video where I realized I need a band.  Luckily, I have a resistance band that works.

Day 4:  Vertical Plyo

This workout scared me from the beginning, but I had to just keep telling myself that I needed to push as hard as I could, break when I needed to, and get back into it as fast as possible.  This workout makes you jump until you just can't jump anymore.....and then do it anyways.  Shaun uses bands during some of the moves, but I'm just not there yet!  It's got to get easier, right?

Day 5:  Rest Day

YESSSSSS!!!!!!!!  That's all I have to say.

Day 6-9:  Repeat of Week 1

Is it still hard?  Yes.  Is it better than last week?  Yes.  Do I still feel like I am extremely uncoordinated and have no endurance?  Yes.  This tells me I still need this program....onward I go...

Day 10:  Relief

This really is a rest day....but Relief is NECESSARY.  It is 25 minutes of stretching those sore muscles.  My calves thanked me.

Day 11:  Game Day

This is 60 minutes of non-stop torture....I mean work.  You're going to do a mile run, a 100 meter dash, play soccer, football, tennis, basketball, do long jump, wrestle, swim.....  It is back to back motion.  I'm thinking I lost every competition there was on this day, but I'm looking forward to seeing some sort of progress when it pops up on the calendar again (please tell me I've got a while...).

Day 12:  Back to Core

My upper body is screaming from yesterday's Game Day.....but onward I go.  I still had to shake things out a couple times that were not actually in the workout, but I am seeing progress...

Day 13:  Strength

After these last couple of days, I felt as though I had none (strength, that is).  Those curl/squat/up/down/plank/push-up/spider/mountain climbers get me every time.  I just can't do all of the reps......yet.....

Day 14:  Relief

If I could have kissed Shaun, I would have.  This stretch was absolutely needed!

Day 15:  Speed & Agility

This day marks the halfway point of the entire program.  I'm pretty sure I've made progress over the last time I did this workout, but OH MY GOD does it kill me!  I cannot get to the third box on the ladder in the mountain climber progressions and have to stop and catch my breath throughout the ENTIRE workout.....but it definitely is a great workout!

Day 16-20:  Vertical Plyo x2, Strength, Relief....oh....and Game Day with Overtime...

Although still extremely challenging, I saw improvement in the workouts these five days!  I could do more of the curl/squat/up/down.... and did not have to take extra breaks in Back to Core's Warrior holds and pulses!  Game Day completely wiped me out, so I did not add in Overtime, but I did push harder and get more reps of everything in!

Day 21-25:

This is when I started to really hit the wall.  This is when I kept hearing that voice in my head saying, "You aren't an athlete.  Why are you doing this program?  It is too hard for you."  This is when I had to push through and remind myself that I am almost done.  The days that I actually saw improvements were great.  The days when I was just feeling mentally weak, were not.  But I got through.

Day 26-30:

Vertical Plyo just did not get any easier....but it was nice to do it for the last time! In fact, I have to say, what got me through each of these was, one, knowing that 2 of the five days was a Relief Day and the Fit Test, and, two, knowing that it was the LAST time doing these other three workouts!

Results:

One, I did not follow the nutrition guide and did not adjust my calorie intake from my last program.  This was a mistake.  That said -

There was no change in weight or inches....but considering I did not follow the nutrition guide and DID over do it a bit on the ice cream, I'm fine with that.

Endurance:  I have noticed a HUGE improvement in my endurance during other cardio activities...whether it is going for a hike, running up and down the stairs at home, or doing other workouts.

Overall, this program definitely helped me to increase my cardio endurance and increase my overall fitness level.  If I had really wanted to lose weight, I would have had to have followed the nutrition plan, or at leas adjusted what I was eating.

Do I recommend this program for beginners?  No.  In fact, I don't think I was really ready for it, but I'm very glad that I did it.....and I'll probably do it again much later down the road....just to see if I can.  If you ARE an athlete, and want to up your game, I highly recommend this program.  If you don't really consider yourself to be an athlete, but are in decent shape and want to push yourself...try it out!  It WILL push you.

You can find Insanity:  Asylum here or it is also available On Demand.  You can sign up for a 30 day free trial of On Demand here (hmmmm...Asylum is a 30 Day program....).  Specific questions about the program?  Comment below.

22 Minute Hard Corps

So, after Hammer & Chisel with Autumn and Sagi, I really wanted to head back to another workout with Shaun.....but Tony came out with HIS new program.....SOOOOO.....

Just a small disclaimer...nutrition + fitness + support will create success.  If any of those components are off, you will not see the results that you could....and my nutrition has been OFF.  The first two weeks of the program, I was out of control with Easter candy, Oreos and ice cream.  I reigned it in during week three, but still had more than I should have....and then vacationed at Disney during week 6....AND, caught strep, some sinus thing and conjunctivitis towards the end of that week, so I was down for the count for almost a week at that time....THEN...came Teacher Appreciation Week....with brownies and Boston Cream Pie and cupcakes...SO....The fitness portion of this program was followed (with that 5 day hiatus in there).  The nutrition portion was used more as a guide.

What do you need?

This program is pretty back to basics, so the cardio workouts do not require any equipment.  The resistance workouts do use some light/medium weights and you can even use the sandbag included in the Challenge Pack and Deluxe Kit (sand not included....but it was only $3.90 for a 50 lb. bag at Lowe's...and I only needed 15 lbs.).  You'll also be doing pull-ups, so a pull-up bar or bands with a door attachment would be helpful.  I actually purchased  a pull-up assist so that I could do "real" pull-ups....with help.

The Workouts:

Now...I get bored easily.  Doing the same workout a few days per week would turn me off very quickly....even if it is challenging.  That said, I was a bit nervous about a program that only really had 6 different workouts.  That is why I am glad that I purchased the Special Ops dvds.  It added a little more variety so that I didn't feel bored with the program.  On that same note....this program challenged me enough that I was not feeling like I "mastered" any of the workouts within the first four weeks.

Cardio 1: 

This is 22 minutes of basic moves that really make you sweat!  You get enough of a breather between moves for Tony to explain what you will do, but other than that....you are on the move.  Burpees, bear crawls, T-Jacks, and more.  Nothing fancy, but it gets your heart pumping.  And by the end of the 22 minutes....you'll have done 82 burpees.  Yeah.

Cardio 2:

I like the change in moves from Cardio 1....but it is NOT any easier.  In fact, those gorilla crawls kicked my butt and I had to modify the water bugs.  It is 22 minutes of non-stop work!  Yes, you still get the demos during the first round and you get two 22 second breaks, but that is just enough time to catch your breath before jumping right back in.

Cardio 3:

This workout takes cardio to a whole new level!  You are up and down throughout the entire workout, either doing jumping/spinning burpees or what Autumn calls Surrenders.  The first time this workout showed up on the calendar, I couldn't make all of the reps of every move.

Resistance 1:

Push ups, pull-ups, rowing lunges, squat thrusts, and punching crunches.  It sounds easy, but my upper body was SCREAMING.  Week one, day two, I thought, "I can use my 15 lb. sandbag for this."  That 15 pounds was HEAVY!!  On day one, I had to drop the bag in the third round and pick up lighter weights....and didn't even make it to round three with the bag the next time it came up on the calendar!

Resistance 2:

Each move is so simple.....but that doesn't mean the workout is easy.  I was gasping for air after the first move.  Starting out with 20 weighted burpees gets your heart pumping and jump squats keep it hammering.  Thank God this workout goes by VERY quickly...and there is no bonus round at the end!

Resistance 3:

Oh. My. God.  This workout pops up in week four and my heart rate was up in the "peak" range for the entire second half of the workout.  I was happy to not need to do any pull-ups or chin-ups....but, instead, there are plyo push-ups and jumping lunges while pushing a sandbag over your head.  Oh!  And I never thought I would dread lying down and getting back up....but doing it with a sandbag over your shoulder????  I SOOOO wanted to stay on the ground!  This kicked my butt.....however...again...it's ONLY 22 minutes!

Core 1:

What I absolutely love about this workout is that you are only doing 11 reps of each exercise...SO...even if it is hard, it's over before you know it!  That 15 lb. sandbag was a bit heavy for the rowing figure 8 things....but I was able to push through for 11 reps and be done with it!

Core 2:

Ummmmm..so....that thing I liked about Core 1....well....Core 2 is all the same moves, no demos, 22 reps of EVERYTHING.  OUCH!  My goal the first couple times that I did this was to make it to at least 15 reps of each move!

Special Ops Cardio*:

When the daily directive is to "embrace the suck" you know you are in for it!  Wow!  We started out with 70 weighted push jacks....HELLO????  That's just the beginning!  That 15 lb. sandbag did not make it through all 70!  I had to watch the rolling, sandbag burpee things a couple times before trying them and, the rest of the moves did not get easier.  They are do-able....don't get me wrong...but, boy do they push you!!  I had to put down the sandbag and the weights and catch my breath throughout a good portion of this routine.

Special Ops Resistance*:

You'll need a sandbag or weights for the clean presses in this workout and a bar or band for the track start pull-ups, but nothing else requires equipment.  Don't let that fool you into thinking it is easy.  California rolls?  Really?  This is like the stop, drop and roll of Hard Corps.  You may only be doing five moves, but it will get your heart rate pumping.

Special Ops Core*:

Oh - My - God.  Core 1 was something that I was able to do fairly well.  THIS video, however....it's 22 reps of some crazy moves that work your core HARD!  I threw this in during week 2 and my goal, like in Core 2, was to do at least 15 reps of each of the moves!  This is one that I felt for a couple days after doing!

Hell Week:

The optional doubles schedules can be added to this eight week program.  This not only gives you a ninth week, but pushes you to your limits.  It is seven straight days of doubling up on workouts.  Cardio days involve 2 of the cardio workouts plus Core 2.  Resistance days require two resistance workouts.

Results:

I really wish I had gotten my nutrition under control during this program, but I am still happy with the results.  With the pints of Haagan Daz and other junk food that I was eating, I probably SHOULD have gained 10-15 pounds.  Instead, I held steady at the same weight.  I lost a half inch, which isn't much, but imagine what would have happened if I had actually reigned in my nutrition!!

Will I do this program again?  Absolutely!


Looking to try 22 Minute Hard Corps?  You can get access to this and EVERY OTHER program for an entire year, along with a month of Shakeology and the portion fix containers.  Click here for more information.

Prefer just this program on discs?  Click here.

The Master's Hammer & Chisel

Okay....I'll be honest....I'm was not a huge Autumn Calabrese fan during 21 Day Fix.  I enjoyed the workouts, but I was also okay with moving on after the 21 Days.  I also found Sagi to be....well....different.  So, to do a program with the two of them did frighten me a bit.  The results?

I LOVED IT!!!!!!

What is Hammer & Chisel?

This program is a mix of lifting and cardio (it does not have a huge cardio focus, but it is in there).  There are enough workouts throughout the 8 weeks that you NEVER get bored with it and I enjoyed both Autumn and Sagi!  I don't know if I could have handled Sagi every day....but knowing that I was rotating between the two each day was perfect!

The Workouts:

To do these workouts, you DO need a variety of weights, either a bench or a stability ball, and either a pull-up bar or bands with a door anchor.  I used a stability ball and bands along with weights ranging from 2 lbs on up to 20 lbs.  My 8s, 10s and 15s were most frequently used, but  I did pick up the 5s in the beginning.

Hammer Plyometrics:

Two rounds of crazy jump moves, including burpee pull-ups and sumo tuck jumps. I believe this would be the workout where Sagi says, "If you need to puke, grab a bucket!"  I think that says it all.

Iso Speed Hammer:

Ten normal reps, followed by 10 FAST reps in this total body workout.  The Hammer will have your muscles screaming.

Total Body Hammer:

Get ready to work!  You'll run through three sets of three different exercises that work the entire body with decreasing reps....then move on to another three moves....and another....and another....  You'll need your bench or ball and something to do pull ups with, as well as a variety of weights.

Max Hammer Strength:

Max is the right word.  You are lifting HEAVY.  You need to pick weights that have your working towards failure.  You'll start with reps for 60 seconds and then do 8 reps.  This is where I used my 10s, 15s and 20s.

Hammer Power:

I had never even THOUGHT of power lifting before....and it is so much FUN!!  Sagi walks you through, step by step with light, medium and HEAVY weights.  Who would have thought I'd even know what a "jerk press" or "clean" was?

Hammer Conditioning:

Clock push-up crunches, Burpee Renegrade Upright Rows, Fly lunge twists.....Sagi will have you moving and lifting and getting your heart rate pumping.

Chisel Balance:

Autumn pushes to the end by ending this workout with a Balance Row Pistol Squat that has your glutes on FIRE well before you even start the second set!

Iso Strength Chisel:

Ten reps, ten second hold, ten reps, ten second hold, ten reps, ten second hold....next move...  This entire workout BURNS EVERY muscle in your body!  From push-ups to squats, you will get a total body workout.

Chisel Endurance

This is a great total body cardio workout!  There are a couple moves that involve weights and you will be doing negative pull-ups, but there isn't a lot of time for rest.

Chisel Cardio:

Did the word "cardio" make you think you were getting a break from the weights?  Think again!  They just intensify your heart rate!  The dumb bell swing and sword pull & side step up kick may not be quick moves, but they do get you sweating! And for those that just have to have them....yup, you get to throw in burpees!

Chisel Agility:

This workout does not need any weights or other equipment.....but you do need to think.  When Autumn calls out various directions and which arm or let to raise while in plank, you have to be quick with your mind as well as your body!  With just enough rest between moves to catch your breath, this workout will get your heart pumping.

Total Body Chisel:

Autumn has you using some heavier weights for this one while running through 3 sets of 10 reps per move.  It is another total body workout.

10 Minute Ab Hammer/10 Minute Ab Chisel:

Both of these workouts are definite core burners and ten minutes is plenty long enough!

Results:

 

  My weight actually stayed the same throughout this program, however, I lost inches and gained muscle!  I lost inches in both my waist and hips and felt so much stronger by the end of this program!  I will ABSOLUTELY do this program again....in fact, I'm thinking about trying Body Beast!

If you are interested in The Master's Hammer & Chisel, click here for information about the Hammer & Chisel Challenge pack, or here for more information about the fitness program only.

Not My Favorite Program.

Okay.....I have found a Beachbody program that I was not able to complete start to finish.

Yes.

I've done Focus T25, P90X3, PiYo, Insanity, Insanity Max 30, P90X, 21 Day Fix, 21 Day Fix Extreme, TurboFire and Hammer & Chisel.....and followed the calendars to the "T" from start to finish.

But I just can't follow the Cize program.

I think it's a lot of fun and I like to throw in a Cize workout now and again....but as a fitness PROGRAM, I'm not a fan.

Does this mean that it doesn't work for others?  Absolutely not.  It just doesn't work for me.

Shaun T is GREAT at walking you through the dance moves needed in this program and each workout definitely builds in complexity....but you definitely need to master the first workout before moving to the next....and so on....

This wouldn't be a bad thing, but I am so uncoordinated, that it takes me quite a while to master some of these....and I need to vary my workouts each day, or I end up getting bored.  What that means to me?  Doing the same workout for days on end because I'm too uncoordinated to pick it up quickly will make me want to give up.

So, Cize just isn't for me as a fitness program.  I'll just continue to throw it in every once in a while as something fun!  And, Shaun, don't worry...I still love your other workouts!

THE gym vs. MY gym

For YEARS I went to the gym......well....on and off....  Work, kids, and LIFE seemed to get in the way of the gym at times, BUT, when I DID go, I LOVED going!

My routine was always pretty much the same....

I'd get there and jump on an eliptical machine for a half hour to 45 minutes (or a  stairmaster in my earlier gym days).  Sometimes, I may have even changed it up and gotten on a bike.

From there, I'd meander over to the ab machines and do various crunches and oblique exercises....every day (because at that point, I didn't think of my core as having muscles that needed rest and recovery days like every other muscle).

If it were leg day, I'd then hop on just about any lower body piece of equipment I could and do 3 sets of 12 at weights that would make me cringe to get out that last set.

If it were upper body day, I'd do my 3 sets of 12 bicep curls....then head over to do triceps....  After feeling like everyone on the elipticals and treadmills were staring at me while I struggled to lift the lowest weight on the machine, I'd probably give up after the second set and head over to do some lat pull downs (because I knew I could actually do those...so it would make me feel a little better).  Then I'd look around to see which pieces of equipment had the fewest people around them.  If there were too many people around, I might just go back to more cardio.  I didn't want to struggle through lifting puny weights in front of other people.  I had no upper body strength and didn't want people to see that.....of course....it's tough to increase it if you don't do any lifting!!

Every day was pretty much the same.  I'd lose weight, plateau, and work the same muscles day after day.

When I use MY gym (aka, my living room), I get to follow a calendar for a program of my choice that varies my workouts so that I am NOT working the same muscles each day.

And if I am struggling....and can't finish my reps....or have to stop because I can't breathe...or have to drop the four pound weights and pick up the Q-Tip sized two pounders....nobody is there staring at me.  In fact, nobody even needs to know (although I guess the secret is out now...)

Working out at home has allowed me to actually BUILD upper body strength!  I can actually DO push-ups now!  Without being on my knees!  I actually HAVE triceps!  I even used the dumbbells AT THE GYM....IN FRONT OF PEOPLE!

And I keep seeing improvements!  The plateau doesn't happen because I keep mixing up my programs and working my muscles in different ways.  Could that happen at the gym?  Absolutely.  But I'd rather just pull out the pre-made calendar, grab the disc it tells me to grab that day and press play!

Why would anyone want to DIET??

Why in the world would anyone want to diet?

Whether you are someone who is doing "clean eating" or "paleo" or "vegan" or WHATEVER, I hope that the decisions you are making about your nutrition are based on lifestyle decisions. 

What do I mean by that?

Losing weight, making healthier choices and improving nutrition is a lifestyle....not a fad.  If you are choosing a diet that is a LOT of work for you to stick to....then you probably won't stick to it.

What good is THAT?

Yes, you may get into the bathing suit you bought for your upcoming vacation or wow everyone at your reunion...but what happens one month or one year later?

If you are going to make changes to your diet, you need to make changes that you are happy with.  Could I probably get MUCH better results from my workouts if I cut out the Oreo's and ice cream and didn't eat pasta every other night....  DUH.  But why would I want to deprive myself of things that I really enjoy?  I try to make healthy choices 80% of the time....and give myself a little leeway the other 20%.

Have you seen the Weight Watcher's commercial with Oprah?  The one where she says, "I eat bread everyday" and she says that she still has lost weight?  That's the thing!  You can lose weight by making healthy changes that you can live with and still including the things we just don't want to give up.  If we are going to stick to something, we can't be depriving ourselves!

So, whether you are on Atkins or Weight Watchers or some no processed anything and no sugar diet....I'm not criticizing you.  I'm only asking....is this something you can stick to?  If it is...GREAT!  But if it isn't....why do it at all?

The Old Spinster Teacher

There are times when I realize why teachers were portrayed as the single old spinster in the past.  Teaching can put quite a strain on everything else in life!
           
Thank God my current husband met me while I was teaching, so he knew what he was getting into...but not everyone is that lucky.  Maybe you got married at a younger age or you are a career changer, or you put your career on hold for your family....but now.....you spend your Sundays grading and prepping.  You bring a bag packed with work home each night.  You spend a random night in the fall staying with your class to help them hold a lasagna dinner fund raiser. The list goes on and on.
           
Your spouse may have thought that you were getting into this cushy 8 - 3:30 job.....until the reality of everything outside the school's walls sets in.
             
You don't get paid extra for the extra hours and it takes time away from your family.

So, what do we do??????  We try to make time for everyone and get everything done and burn ourselves out!  There has to be a balance....and there also has to be a lot of patience and understanding at home for all of the things that just can't be put aside.

It has taken me YEARS to actually set a limit to the amount of school work that I do at home.  Of course, sometimes, that limit just can't be followed (if report cards are due...they are due).  There has to be time for family, for ourselves AND for work.

How do YOU balance it all?

Why Do We Have to Make Weight Loss Complicated?

I had a conversation with someone last night who has been very successful in losing weight.  One thing that drives her crazy is people asking her what pill she is taking or patch she is wearing, or what "diet" she is on....because she isn't on a "diet," wearing patches, or taking pills.  She is eating healthier and exercising.  Period.

It's funny how many people are shocked that the key to successful weight loss can be so simple!  But it IS!

Yes, I am a Beachbody Coach, so, of course, I enjoy using Beachbody products.....but that is exactly what they are; products.  They are tools in getting exercise and improving nutrition.

Some people use other tools to get their exercise.

You may use treadmills or go to the gym.  You may go to Zumba or CrossFit.  If it is working for you, that is GREAT!  I prefer to throw dvds in while in my living room, because I like the individual programs and the changes to my routine based on the changes in my goals.  I also like that nobody is there staring at me if I am trying something that is challenging me and am failing miserably!

Some people use other tools to improve their nutrition.

You may follow Weight Watchers, or join a clean eating group, or just be "watching your junk food intake."  Nutrition is the hardest part for a person to change, but it is the most important if you are looking to change YOU.

So, if it is this simple, why do so many people fail?

Because there is a third component to all of this that MOST people need to be successful.

Support.

If you are getting support from everyone at home and they are helping you to stick to the changes you want to make, then there is a good chance that you will succeed.

Sometimes we don't get that kind of support at home, or, sometimes it isn't enough.  This is where Beachbody has played an even bigger role in my life and that of others.  Coaches and others who are reaching for the same goals are here to help answer questions, cheer you on, and relate to all of the struggles that you may be going through on this journey.

That is it.

That is the key to success.

Fitness + Nutrition + Support.  Period.

It really is that simple.

So choose whatever method you'd like to incorporate those three things.  It isn't rocket science.  It's just better health.

And if you need help with these three things, let me know.  I have a set of tools that has worked for me that I would love to share if you are interested.  No pills.  No patches.  No tricks.  Just fitness, nutrition, & support.  Period.

For more information about what may work for you, email me at coachmomnteach@gmail.com

Step away from the cookies!

Over Christmas vacation my nutrition went right out the window!

Don't get me wrong....I had my normal breakfast and normal healthy snacks and had my shake for lunch.....but I also had 3 bags of Lindt Chocolate Truffles, a cranberry bread, banana bread, Hershey's Kisses, Peanut Butter Cups....the list goes on....

So...I figured, once I got back to school I could get back on track...but what was in my fridge?  Peanut Butter cups and Hershey's Kisses!  Then I'd come home to COOKIES!!

I didn't even really WANT them.  I wasn't at all hungry.

But I just can't say "no."

I told myself that I'd get back on track when I started my second month of Hammer and Chisel.  Okay, that was this past week.  Have I done better?  Yes.  Have I done well?  Nope.

So, here I am at the of the first week of month two.....  I've been doing fine all day....  but after dinner is my biggest struggle.  There are OREOs in the kitchen!  I'm not hungry.  I had a great dinner.  In fact, I'm quite full.....BUT THEY ARE OREOs!

So, what to do?

ANYTHING!  Now is the time to keep my hands busy and do some crocheting....or go sit in the hot tub....or drink some water that I really could use.....or finish doing laundry....anything that does NOT involve going into the kitchen.

Is having an Oreo or two a bad thing?  NO.  But the fact that I can't seem to control myself lately tells me that I've got to step away from the cookies....at least for now.

Here's to day one of no cookies!