9 Week Control Freak

9 Week Control Freak

Autumn Calabrese is BACK with a brand new program, 9 Week Control Freak and I cannot wait. Don’t let the name of this program turn you off. This isn’t about becoming obsessive. It’s about taking control of the things that profoundly impact your quality of life - including strength, stamina, nutrition, and rest.  By focusing on what you can control, you take back your power to respond to everything else life throws your way.

So, let’s dive right in!!

9 Week Control Freak is divided into 3 phrases that increase in intensity + difficulty, 3 weeks at a time. You’ll workout 5 days a week, for 18-30 minutes a day. To complete the program, you’ll need a few key pieces of equipment:

• Control Track with B-LINES Resistance Band - this adjustable resistance device easily attaches to your door frame. It can also be mounted on a wall. (You’ll get a demonstration video + installation guidelines to ensure your safety!)

• Fitness step - like the one used in Transform :20, this step will work your body to its full potential!

• Core ball - an inflatable, non-weighted ball to help take your workouts to the next level!

• Dumbbells - you’ll want a set of light, medium, and heavy weights.

Check out this short video to see what equipment is used:

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WHAT MAKES 9 WEEK CONTROL FREAK UNIQUE?

You’re going to get an incredibly effective + intense workout…in just 18-30 minutes a day, 5 days a week. The program combines 3 innovative methods - Density Training, Strength Complexes, and Tabata - in 3 of the 5 weekly workouts, to target major muscle groups with an incredible combo of resistance training and cardio; you’ll build strength, increase stamina, and boost your cardiovascular system.

The program also includes revolutionary new equipment. You’ll use the Control Track to hit your muscles from multiple angles and heights to increase time under tension… key for muscle-growth! The Core Ball is used in every workout to target + engage your core. 

And by totally integrating nutrition and a proactive approach to rest and recovery, this program will give you every tool you need to succeed + live your happiest, healthiest life.

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WHO IS AUTUMN CALABRESE?

Can you believe that this is Autumn’s 10th program on BOD?! Autumn Calabrese is the creator of breakthrough fitness programs like 21 Day Fix + 80 Day Obsession, as well as the portion-control weight-loss system Ultimate Portion Fix.

She’s the author of the bestselling book “Lose Weight Like Crazy Even If You Have a Crazy Life” + 2 cookbooks; she also co-hosts the FIXATE cooking show on BOD with her brother, chef Bobby Calabrese.

Autumn is a certified holistic health coach with a true desire to help you take control in 2021 so that you can live your best life! 

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WHAT’S IN YOUR 9 WEEK CONTROL FREAK BUNDLE?

This program is designed to give you life-changing results in just 9 weeks. Here’s what you get! 

• 45 unique program workouts - you’ll work out with Autumn and the cast in real time, 5 days a week for 9 weeks. 

• Controlled stretches - do these at the end of the day on workout days to help reset and reframe your mind, while relaxing your body so you’re ready for the next day’s workout.

• 10-minute bonus workouts - add one of the bonuses to any workout to target a particular muscle group (all about your personal goals!)

• Remote control workouts - these mimic one full week of 9 Week Control Freak… but they are meant to be done when you don’t have access to your dumbbells or step, like if you are traveling! They utilize the Core Ball + the Control Track, so you get the same intense workout and don’t sacrifice your results.

• Tabata bonuses - add one of these to any workout when you want to double up on your cardio. 

• Get Started guide + video - learn everything you need to start the program, including the equipment required, a quick overview of the workouts, and your nutrition options. You’ll also get practical tips for what to do before you start and once you finish the program.

• Brag board - record your results for each workout, so you can see at a glance how you’re progressing each week. Feeling super proud? Share your progress on social!

• Control track installation videos - there are 2 methods you can use to safely install the Control Track in your workout area. Please watch the videos to find the best method for you!

• Daily trackers - fill in the details on every workout, including the weights you use, what resistance bands you select, your step height, the number of rounds, and your personal best for Tabata cardio segments. 

• Informational videos - including a First Look overview of the program, a Meet Autumn video, Intro to Nutritional Supplements video, + Intro to Nutrition Programs 

• Control track - lightweight + portable, this is a game-changing way to get an incredible workout with resistance bands! It offers a complete range of motion and angles that allow you to hit all the major muscle groups efficiently, giving you constant tension through each rep. It includes 15 lb + 20 lb resistance bands.

• Core ball - made from lightweight, durable PVC, this will be an incredible tool to help you target your core with a range of sculpting and toning moves.

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HOW DOES NUTRITION FIT INTO 9 WEEK CONTROL FREAK?

Feeding your body well plays a key role in your training and in leading a healthy life. The key is finding a nutrition program that gives you CONTROL over food, rather than the other way around.

You'll receive lifetime access to TWO Proven Nutritional Programs to help you reach your goals. Each offers a unique way to approach food without having to count calories or skip favorite foods!

Both of these programs are video-based, SIMPLE to follow and will eliminate any confusion on how to eat your way to reach your goals.

I encourage you to also incorporate a daily dose of delicious superfoods for breakfast in the morning! This shake (which can also be made into pudding, cake pops, brownies, cookies...you name it) is meticulously crafted with as many as 60+ superfood ingredients, including premium proteins, phytonutrients, probiotics, prebiotics, adaptogens, digestive enzymes, vitamins, minerals, and more. If you could use help with healthy energy and cravings then you'll love it!

It’s available in both plant-based vegan and whey-based formulas, as well as amazing flavors like chocolate, vanilla, strawberry, and café latte.

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In regard to the workouts, here’s a more in depth video for a sneak peak!

WHEN CAN I ORDER 9 WEEK CONTROL FREAK?

Coaches can order: December 7th (VIP Access)

Customers can order: December 21st (VIP Access)

With VIP access, workouts will begin January 11th.

9 Week Control Freak will enter the Beachbody On Demand library for ALL customers on May 24, 2021.

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What packages are there?

For New Customers:

The Options Include:

The Shakeology Challenge Pack

The Performance Challenge Pack

The Total Control Deluxe Challenge Pack

For Existing BOD Members:

Options Include:

Shakeology Completion Pack

Performance Completion Pack

Total Control Deluxe Completion Pack

Accessories Bundle

(You can see all the options and pricing here)

I definitely recommend the Deluxe Challenge Pack- Autumn is known for having amazing and effective workouts- so having Energize to power through and Recover so you can move the next day will be key!

My favorite add ons:

Anything else I need to know?!

• A step is not included in the package, but is required! I know a lot of you have them from previous programs! If you need one, they will be 15% off PLUS free shipping with your 9 Week Control Freak package! Or you can grab one from Amazon!

• The equipment is needed starting day 1!

• Prices are a little different than normal packages because of all the new equipment! You will be seeing the control track, etc in other upcoming programs as well! Just make sure that you are paying attention to pricing!

• We are doing everything possible to get shipments out ASAP, but with the state of the world and holiday shopping, there can be delays- make sure to order ASAP to ensure you have everything ready to go for January 11th!

Ready to join? Reach out below and I’ll help you pick the bundle that’s right for you so you have everything you need for the January start date!

30 Day Breakaway

What is 30 Day Breakaway?

This brand new at home workout program takes you from the couch to a 5K in just 30 days, while teaching you how to incorporate weight training to help prevent injury, run faster, and build more endurance.

But it's SO much more than your typical couch-to-5K program.

Most Couch to 5K programs you find online or on an app:

1. Do not teach you HOW to run.

This can result in injury since your body didn't have time to adapt to the training changes and jump in mileage. Your body can break down rather than build up.

2. Do not offer strength and mobility training.

Again, this can result can result in injuries. Your body is undergoing stress when running, so you need to learn how to properly strength train to build muscle to support your new running habits.

3. Do not provide a nutrition plan.

We know we can’t outrun our forks. Without a plan in place, it’s easy to fail, and trying to figure it out what to eat on from day to day can be daunting. Chances are you won’t see the rapid results in your physique when you’re left to yourself and the endless information on Google.

4. Leave you to train alone.

Most C25k training is either a printed online plan or a downloaded app with few features and you are left to run by yourself, without a community cheering you on. 30 Day Breakaway is Beachbody’s FIRST EVER fitness program designed to be taken outside. It’s a running and resistance-training program that was created to not only teach you HOW to run, but to help you build your strength and stamina to complete a 5K on Day 30.

The basics

Program length: 30 days

Workouts per week: 6

Workout length: 20 - 45 mins

Audio: produced in English and Spanish

What does 30 Day Breakaway include?

30 Day Breakaway Calendar. Geared toward new runners who want to get comfortable with consistent runs and eventually complete a 5K. It includes a mix of running and resistance training 6 days a week, 20–45 minutes a day.

Weight training sessions. These are fast and effective workouts and will either target certain areas or work your entire body. You’ll be doing these on certain days to build lean muscle and power your runs.

Audio-guided running workouts. Designed to be downloaded, these workouts are focused on teaching you how to run and guide you through different types of running (or walking) by utilizing your rate of perceived exertion (RPE). Idalis Velazquez, super trainer and creator of the program, pushes you for short bursts at a level that's right for YOU, whether that’s a brisk walk, slow jog, or steady run.

This dynamic combo of running and resistance training will help you incinerate fat as you build strength, endurance, speed, and total-body power!

Equipment needed

You’ll need a set of light, medium, and heavy dumbbells

Beachbody resistance loops (included in Challenge Pack or Accessories Bundle)

A foam roller

And of course, a good pair of running shoes!

Check out this free sample workout!

Click here to download the audio workout to guide you through the running portion of the workout! 

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Idalis is a wife, proud mom of three girls, and an internationally recognized Elite Trainer who specializes in fast, efficient and effective at-home programs that help busy women and men get the results they want with the time they have. She is a Beachbody Super Trainer, a bilingual Fitness Influencer, and Fitness and Wellness content creator. She was a Division I Track & Field star and ranked nationally in Puerto Rico!

• As an Elite Trainer Idalis has created and has been part of the following:
  First Latina Super Trainer for Beachbody.

• Creator of Mes de Más Program – “Month of More,” the first program filmed in Spanish to support the Latino community

• Creator of Total Body Pregnancy workout Series for Beachbody – filmed both in English & Spanish.

You can find her on Instagram @ivfitness

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WHEN CAN I START?

**VIP Early Access is available now until March 22, 2021, at which point the program will be added to the Beachbody On Demand member library.

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WHAT IS THE NUTRITION PLAN LIKE?

PACKAGE OPTIONS FOR NEW CUSTOMERS:

(Check out all options and pricing here.)

FOR EXISTING BEACHBODY ON DEMAND (BOD) MEMBERS:

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Have questions or want to get started? Shoot me an email and let’s chat!

#mbf & #mbfa

#mbf & #mbfa

Here we go. It’s time once again.

Our newest program is almost here and it’s SO GOOD. I just completed week 1 and I LOVE this program!

It’s called Muscle Burns Fat, aka #mbf. Megan Davies has upped her game with this one, and I’m so ready to level up with her!

And the new BOD ropes — they’re NO JOKE! (have you heard about these yet?! If not keep reading and I’ll fill you in!)

Alright, so let’s talk about it!

#mbf & #mbfa Program Basics:

• Trainer: Megan Davies

• Intensity: Beginner-Intermediate/Advanced

• Program Length: 3 weeks each (6 total)

• Commitment Time: 25-40 minutes, 7 days/week

• Equipment Needed: Light, medium & heavy weights, BOD rope

• Best For: Weight loss, gaining strong lean muscle

• Release Date: July 7th, 2020 (for coaches)

• July 27th VIP Early Access begins for everyone

• Available to all BOD members in late December

Who is Megan Davies?

Megan Davies is a personal trainer with a motivating and simple workout style. I love her positive personality. She makes it easy to follow along and keep going during a workout. Megan has experience training clients and holds certifications from NSCA and CPTS. She’s even opening her own gym!

Megan won THE 20s, a Beachbody fitness reality show. Following the show she created Clean Week, a program that helps you create healthy habits in just 7 days. 

What are #mbf & #mbfa?

#mbf (Muscle Burns Fat) and #mbfa (Muscle Burns Fat Advanced) is a 2-part program. These two 3-week programs are designed to be completed back-to-back and include 42 unique workouts, so you’ll never complete the same workout twice. 

You’ll start with #mbf, a beginner/intermediate level workout, and throughout those 3 weeks, Megan will push you, train you, and get you ready to take on the more intense challenges in #mbfa!

What can you expect from the workouts?

During both programs, you’ll have the same type of workouts — #mbfa will just up the intensity! The workout moves are set to the beat of the music to push you harder! Here’s a little bit of what you’ll see each week...

Monday, Wednesday, Friday = Strength Days

These are our strength training days — you’ll have:

• Lower Body Burn

• Upper Body Burn

• Full Body Burn

These include classic weight lifting moves that you’ll probably recognize if you’ve completed any of our other programs. But you’ll also see more asymmetrical moves (weights in 1 hand instead of 2 to purposely throw your body off balance & build core strength!)

Tuesday, Thursday = Cardio Core Days

Not a cardio fan? Cool. Because there are only TWO days of cardio! YESSSS, thank you. And it’s mixed with core moves (hello, abs!) so we’re not doing cardio the entire time! There will be:

• Core Circut 1

• Core Circut 2

These include something called an AMRAP (as many rounds as possible) challenge at the end where you aim to beat your personal best each time.

Saturday = Power Ignite (EMOM)

Have you heard of EMOM workouts? I definitely had to look this one up, and apparently it’s pretty popular… it stands for every minute on the minute. Basically, you have to complete a specific number of reps in every minute – each minute the move changes!

The Trick: complete your reps FAST (but safe, of course), and you’ll get to rest for the rest of the minute! The quicker you go, the more downtime you get to recover!! 

Sunday = Dynamic Recovery

Finally — we’ll need it! This is our active stretch & flow recovery class.

Plus, there are a few bonus workouts!

On-The-Go Workouts:
These are no-equipment versions of the workouts designed to help you stay on track when you’re away from home!

Bonus #mbf & #mbfa Workouts:
You can add these short 10-minute workouts onto any day for an added challenge!

What equipment do you need for Muscle Burns Fat?

There’s not much that you’ll need for this program, but there is 1 new piece of equipment — the BOD Rope.

Alright, what is is a “BOD Rope?”

It’s an ultra-convenient indoor cordless jump rope with weighted handles! Don’t have one? No worries, I didn’t either before I started. But when you purchase the program they’ll be available for you! 

What else is required for #mbf?

• Light, medium, & heavy weights

Yup. That’s it! And, as with most of our programs, the exact size weights you choose to use are totally up to you and depend on your current strength. Not sure what to start with? Shoot me a message!

#mbf Nutrition

For the first time ever, both the Ultimate Portion Fix and 2B Mindset digital streaming nutrition programs will be included in all Shakeology Challenge Packs, Performance Challenge Packs and Deluxe Challenge Packs so you truly have the total solution. These packs will also include the portion-control containers and the 2B Mindset Tracker, as well as the first 30 days of Nutrition+ membership. This is a $187 value added at no additional cost!

#mbf also incorporates products from the Beachbody Nutrition line like:

• Shakeology

• Energize

• Recover

• BEACHBAR

Challenge Pack Options

New Beachbody Members Without Beachbody on Demand

Let’s talk pricing and options! If you do NOT have a current Beachbody on Demand membership, you have the option to purchase the Shakeology Challenge Pack, the Performance Challenge Pack or the Deluxe Challenge Pack. Shakeology is our superfood nutrition shake that you can use to replace one meal or snack per day. This is NOT a protein shake. While it does contain protein, it also contains vitamins, minerals, phytonutrients, antioxidants, adaptogens, fiber, pre and pro-biotics, and digestive enzymes.

If you are more concerned with having energy to get through the workouts and not being so sore that you can’t do the next day’s workout, the Performance Challenge pack would be perfect for you. It contains our pre-workout drink, Energize, and our post workout drink, Recover. Recover helps to speed recovery and reduce exercise-induced muscle soreness. Key ingredients include high-quality time-released proteins to support muscle recovery, an optimal ratio of branched-chain amino acids (BCAAs) to help build muscle, just enough carbohydrates to stimulate muscle glycogen recovery, and a powerful ellagitannin-rich pomegranate extract to help improve strength recovery and reduce delayed onset muscle soreness.

If you know you want to go all in and get it all, the Deluxe Challenge Pack is for you! All graphics below show what is included in each.

If you are an existing BOD member, you have several purchase options. Just the digital upgrade, which does not include the BOD ropes, the digital upgrade with the BOD ropes, the Base Completion Pack which includes access to the program, the BOD ropes, both nutrition programs and either a month’s supply of Shakeology or a month’s supply of Energize and Recover. The last option is the Deluxe Completion Pack which includes it all!

Is Muscle Burns Fat the right program for you?

My personal opinion is….YES — this is the right program for you. I was doing yoga before this program and before yoga, I had taken a few weeks off from my daily workouts. I have found this program the PERFECT one to get me back into it. Since the program progresses you through all 6 weeks, it doesn’t matter what level you’re at right now, these workouts are for anyone! But especially if…

• You want to burn fat (with a name like “muscle burns fat,” what did you expect?!)

• You want to build strong lean muscle

• You want a flat stomach & ripped core

• You’re ready for a new way to challenge yourself!

When will you be able to get started?

There are a couple of key dates to keep in mind…

• July 7th: VIP Access deals open up to Coaches (Not a Coach? You can sign up for FREE with your purchase and get instant access to the program materials!)

• July 27th: VIP Access deals open to ALL customers — you don’t need to be a Coach or even a current Beachbody customer to order and get these amazing deals that will be available for a limited time!!

• August 10th: My #mbf challenge will begin and we will all be doing the workouts together and working on our nutrition together. The group helps SO much to keep you going!

What is Beachbody VIP Early Access?

There are two release dates for new programs released through Beachbody On Demand. There is the “VIP Early Access” release date and there is the “General” release date. 

VIP Early Access is available to both coaches and customers. To gain VIP Early Access simply purchase early access for the program you want. The cost for VIP Early Access is usually between $50-$70 per program not including Shakeology or the Performance Line.

Without VIP Early Access you will just need to wait for the program’s General release. The general release date is usually about six months after VIP Early Access begins. At that time the program will be available in the member library for all Beachbody On Demand users. 

Are you ready to get started? Click below and let me know which package you are interested in.

10 Rounds with Joel Freeman

10 Rounds with Joel Freeman | Beachbody’s Boxing Workout

The new home workout from Beachbody is here: 10 Rounds with fitness trainer Joel Freeman! A sweat-inducing boxing program that will get you lean and toned with a maximum cardio burn, 10 Rounds is a knockout! During this 6-week journey, you’ll work out with Joel Freeman and the 10 Rounds crew in six iconic cities across the U.S.

Punch and kick your way to a fit body

Boxing is one of the most amazing workouts out there, because it uses your total body with almost every move! Super Trainer Joel Freeman leads the workouts with tips for proper exercise form, motivating you to give 100% from start to finish.

You may remember Joel from earlier Beachbody workouts such as LIIFT4 and Core de Force. Core de Force was more of a mixed martial arts workout (also starring my fave trainer Jericho McMatthews), while LIIFT4 was a mix of weight lifting and cardio for building muscle.

10 Rounds is nothing but boxing moves and conditioning that will elevate your heart rate and give your entire body a solid burn! Even Joel has to stop and wipe the sweat out of his eyes during the workouts.

10 ROUNDS – THE DETAILS

Here’s what you can expect from the program:

• 10 rounds in each workout, 3 minutes each

• 5 workouts per week (3 days of boxing, 2 days of lifting weights, 2 days of rest)

• Workouts average 30-40 minutes each

• Fitness level: Intermediate (you can always modify many of the moves or reduce the intensity)

• Program lasts 6 weeks

The 3 boxing days are combined with conditioning drills that help build:

1. Power by using body weight to increase lean muscle mass

2. Speed/agility with fast footwork that will push you into high-intensity spikes of fat burning

3. Endurance to boost performance so you can burn more calories faster. There will also be some “all-out, burnout drills” where you’ll punch as fast as you can, so you’re completely spent at the end of the round.

The two days of weightlifting workouts include one day of Upper Body to build strength and power and one day of Lower Body/Legs. Joel also integrates core work into every workout. Your entire core and back will help you punch harder and faster, so you’re getting a maximum workout, every time.

WHO IS 10 ROUNDS GOOD FOR?

I would say 10 Rounds is a great exercise program for almost anyone! If you’re looking for a way to get moving with a home workout, this one will give you the kick you need to move that booty!

Men, women, and even older kids (with adult supervision) can benefit from 10 Rounds.

Want to lose weight? Build strength? Increase endurance? Improve cardiovascular health?

If you can answer YES to at least one of those questions, then 10 Rounds is for you!

EQUIPMENT NEEDED

You’ll need a few things to get started with your workouts:

• Resistance loops – you can order them from Beachbody or find similar ones on Amazon here

• Dumbbells – you’ll need light, medium, and heavy dumbbells on lifting days.

• Mat – for floor exercises

• Beachbody on Demand to stream your workouts

Also recommended:

• Shakeology

• Beachbody’s Performance Line (especially Energize!)

• Nutrition program – either Ultimate Portion Fix which uses color-coded containers to help you create delicious, perfectly sized meals, every time.

• or 2B Mindset  which is a positive approach to eating that lets you eat all the foods you love and STILL lose weight.

WHEN DOES 10 ROUNDS START?

10 Rounds is now available for VIP early access.

If you already have Beachbody on Demand and want to add this workout, I recommend the 10 Rounds Accessory Bundle 

If you don’t already have BOD, I recommend the Annual BOD and Shakeology Pack – but you can always choose one of the other packages!

Check out the sample workout and see what you think!

10 Rounds Sample Workout

Send me an email and let me know you’re in! You can join our online support group and we will cheer each other on!

6 Weeks of THE WORK

6 Weeks of THE WORK & 4 Weeks of THE PREP

If you are reading this then you are considering a 6 week transformational experience with our NEW program -- 6 Weeks of The Work with Super Trainer, Amoila Cesar. If you’re a basketball fan, the name Amoila Cesar might sound familiar. That’s because in 2017, Amoila became an overnight sensation on Instagram after posting the incredible three-week transformation of  NBA superstar, Julius Randle. Amoila is the go-to strength and transformation specialist for several NBA players and he is bringing his gritty and no-nonsense style to our home gym with his new program that will be exclusively on Beachbody on Demand.

This program is NOT for just anyone.  6 Weeks of THE WORK is for those who have a really solid fitness ability and want to really elevate their training and results.  The program focuses on hypertrophy, endurance, power, agility and mobility.  He kicks your butt, gets in your face and challenges you to step out of your comfort zone. It is an INTENSE program! Thankfully Beachbody has created another program, 4 Weeks of THE PREP to prepare you for this program or any other intense workout program. You can repeat 4 Weeks of THE PREP as many times as you need to before moving on to 6 Weeks of THE WORK. (I’ll share more info below on the intro. program) 4 Weeks of THE PREP is included FREE with every purchase of 6 Weeks of THE WORK (a $50 value!).

You can check out sample workouts of both programs below and give them a try!

I’m not gonna lie. When I first saw the promotional video for this program, I was turned off due to the language. But, I’m happy to report that Beachbody has a clean version and an explicit version and you get to decide which one you want to follow.

ABOUT THE PROGRAM

6 Week of THE WORK Program Breakdown:

• Trainer: Amoila Cesar

• Intensity: Advanced — a special Fit Test is recommended before starting.

• Program Length: 6 weeks with 36 unique workouts

• Daily Commitment: 45 minutes, 6 days/week

• Best For: Muscle toning & fat burning

• Language: Explicit & clean tracks of each workout will be available in English. Only clean tracks available in Spanish & French.

WHAT EQUIPMENT WILL YOU NEED?

• A range of weights (Light/Medium/Heavy)

• Resistance Loops

• Strength Slides (and booties)

• A Chin-Up bar, Chin-Up Max and a mat are optional

He’s Going to Show You What You’re Capable Of

In 6 Weeks of THE WORK, Amoila adapted the training regimen he created for his athlete and celebrity clients, so you can work out at home and still get awesome results.

Over six weeks, you’ll focus heavily on functional fitness, performing compound lifts, agility moves, and mobility exercises to help you build a stronger body and prepare you for real-life activities. You’ll be able to sprint down the yard to chase your dog or your daughter. You’ll be able to carry all the groceries inside without making multiple trips. 6 Weeks of THE WORK is going to help you with all aspects of your life.

Developing mental toughness is also part of the program. Amoila is going to push you harder than you’ve ever been pushed before.

But the results will be worth it.

WHO IS 6 WEEKS OF THE WORK FOR?

Beachbody doesn’t say this very often: this program is NOT for everyone.

This program is designed for men and women with a high level of fitness looking to level up their results and performance. It is highly recommended that you complete the Fit Test prior to starting to make sure that this program is for you! I also recommend completing 4 Weeks of the Prep to prepare yourself for this program.

Want to give it a try? Check out the sample and see what you think.

6 Weeks of THE WORK Sample Workout

Like I said above, I highly recommend starting with 4 Weeks of THE PREP before moving on to 6 Weeks of THE WORK. I’ve included the sample workout for that below as well.

What Is 4 Weeks of THE PREP?

If you want to challenge yourself with 6 Weeks of THE WORK — or any advanced program — 4 Weeks of THE PREP can get you there. Like 6 Weeks of THE WORK, 4 Weeks of THE PREP is modeled after the functional training regimens Amoila creates for his professional athletes and celebrity clientele.

But this time around, he shortened the workouts and added a modification for every exercise to help you build up to the advanced training you’ll experience in THE WORK. By the end of 4 Weeks of THE PREP, you’ll be stronger, leaner, and ready to take the 6 Weeks of THE WORK Fit Test again. If you still don’t pass it, stick with THE PREP until you can. Heads up — just like THE WORK, 4 Weeks of THE PREP contains explicit language. If that’s not your style, you can access clean versions of every workout.

Workouts Included In 4 Weeks of THE PREP

4 Weeks of THE PREP includes eleven 30- to 40-minute workouts that focus on six training elements: strength, hypertrophy, endurance, power, agility, and mobility.

Expect to see compound lifts, agility drills, fat-burning cardio, and mobility exercises — all to help you gain muscle, torch fat, and stay flexible while improving your fitness level.

You’ll repeat these workouts over the course of four weeks. Below you’ll find a quick overview of each workout.

Push: This strength workout focuses primarily on the front of your body using pushing exercises that target and help strengthen your chest, triceps, and quads.

Legs: This workout hammers your lower half, using a combination of weight training and agility work to help you build strength, power, and definition.

Endurance & Agility: Help burn fat as you build endurance and agility in this intense, heart-pounding workout that leaves no muscle untouched.

Pull: Target your back, biceps, and hamstrings with pulling exercises that help you build a stronger, more powerful physique.

Full Body Tempo: You’ll feel the burn with this total-body workout that uses slow, controlled movements to increase time under tension — a proven stimulus for muscle growth.

Isometrics: This challenging, low-impact workout helps build strength and endurance from head to toe with static holds that help optimize muscle recruitment and time under tension.

Total Body Push/Pull: A combination of pushing and pulling exercises hit both your upper and lower body from the front and back to help build balanced full-body strength.

Strength & Power: You’ll develop both with this hybrid workout, which incorporates resistance training and plyometric exercises to help you increase strength and power all over.

Cardio & Core: Agility drills, plyometric moves, and core exercises will have your heart pounding and sweat pouring to help you burn fat, build speed and agility, and sculpt a killer six-pack.

The Crucible: Do you have what it takes to complete this grueling test of physical and mental strength? Stay tough and give every rep your all!

Range & Repair: Enhance your recovery and exercise performance with mobility exercises designed to help ease tension and increase range of motion from head to toe.

Want to try 4 Weeks of THE PREP? Check out the sample workout below.

4 Weeks of THE PREP sample workout

If you’re ready to commit and get serious, select which package you’d like and let me know so I can get you ready to go!!

Send me an email with questions or more information. There are several options depending on your goals and I’m looking forward to helping you get there.

Barre Blend

Barre Blend

WHOA! It’s been a while since I wrote a blog post. But I am here and dishing on what’s happened since you last heard from me!

UPDATE: The world is in chaos and we’ve been locked in our homes for 3 months. 

Ok, that’s it.
That’s where I’ve been.
In Q U A R A N T I N E.
You too, right? 

Luckily, I had some things to focus on while locked down. I kept up my workouts almost the entire time….almost. First up for me recently was the Ultimate Reset. (I’m on week 3 now) But, I’ve already written a blog post about this vegan detox so I won’t go into details here. I want to update you all on the incredible new workout programs that have come out the last few months.

First up….Barre Blend. 

I did the sample workout and it was TOUGH. This isn’t your 3rd grade ballet class. This was a full-body, low-impact, but INTENSE workout. I was sweating, and quite frankly, dying. HA! 

Keep reading to learn more about Barre Blend and see how to access a FREE Sample Workout!

Barre Blend Program Breakdown:

• Trainer: Elise Joan

• Intensity: Beginner/Intermediate

• Program Length: 60 days, 40+ unique workouts

• Commitment Time: 30–40 minutes, 5 days/week

• Equipment Needed: light weights, resistance loops

• Best For: sculpting, toning, & flexibility

• Release Date: Available now!

What is Barre Blend All About?

You’ve probably heard of barre before, you might even have taken a class! But if you haven’t heard of barre before, it’s a fitness class that combines elements of ballet, yoga, and pilates — a low-impact, high-intensity total-body workout! 

But in Beachbody’s barre program, Elise also blends in cardio interval training to kick it up a notch, get the heart rate up, and burn even more calories!

And before you knock this program off your must-try list. Let me clear a couple of things up:

“Do I need ballet experience to be good at this?”

Nope. No ballet, dance, or barre skills needed whatsoever!

“Will I need to invest in a ballet bar to do the workouts?”

NO! Even though they show them in the preview, all you really need is a sturdy chair, a couch, a table or counter — just something that you can lean on & help keep your balance with.

Your Barre Blend Questions Answered

What are the Barre Blend workouts like?

These workouts are low-impact without any complex choreography! Each day will feel like a total-body workout, but there will be a special focus on a different target area of the body each day of the week. Plus, each workout includes cardio intervals for more fat-burning.

You can expect to see:

• Small-range movements

• Longer isometric holds

• High rep-count moves

• Compound exercises

• Plus, cardio intervals

The workouts are only 30–40 minutes 5 days/week. Under an hour and only 5 days? YESSS!

There are 5 different types of workouts each week:

• Classic Full-Body Blend: Designed to tone, chisel, and define your whole body.

• Booty Blend: This workout has a major target on defining and growing the booty!

• Cardio Blend: High-energy total-body class that will get your heart pumping and burn calories fast.

• Core Blend: Slim, strengthen, tone your core, and sculpt those abs.

• Lean Legs Blend: Targets your glutes, hamstrings, and thighs — your legs will be trembling after this one!

And you can add these 10-minute enhancements to any workout:

• Enhance The Core

• Enhance Your Cardio

• Enhance The Upper Body

• Enhance The Lower Body

• Enhance The Booty

Plus, on rest days you can choose from 3 recovery options:

• 10-Minute Yoga Blend

• 15-Minute Yoga Blend

• Roll & Replenish

And like most of Beachbody’s program, every day is new, unique, and continually progressing — you’ll never be repeating the same exact workout twice. Well, until you fall in love with the program and decide to go for round 2! 

What equipment do you need for Barre Blend?

Like I mentioned above, you do NOT need a ballet barre, but you will need:

• A light set of weights (1–5lbs)

• Resistance loops

That’s all the required equipment you need! And, trust me — the weights you'll want are 1-3 lbs for most moves!

You can also choose to use a yoga mat for certain workouts, and since this is a barefoot type of workout, a pair of Beachbody barre socks might be a smart decision, but totally optional.

What fitness level is this program designed for?

Barre Blend is designed for all fitness levels and all ages. It’s going to be a great beginner-level workout, but will definitely also challenge those of us that have been working out regularly for years! 

You can choose to follow along 3 versions of each workout depending on your fitness level:

1. Modifier

2. Mid-Level

3. Intensifier

Start off following the mid-level workout, if that’s too challenging, drop your weights and try the modifier! Feel like the mid-level is too easy? Grab some heavier weight and pop on those resistance loops!

What’s the Barre Blend meal plan?

This seems to be the new norm for most of Beachbody’s programs lately… you’ve got 3 nutrition options to choose from:

1. The Beachbody Guide to Nutrition

This nutrition guide comes free with your Barre Blend program which is filled with easy-to-follow guidelines to eat right for your body & goals, tips, and recipes to help you eat healthier! 

2. The Ultimate Portion Fix

Need more structure to stay on track? The Ultimate Portion Fix’s color-coded containers and instructional videos will help you and the WHOLE FAMILY learn to eat better while breaking sugar addiction and cravings! This one is MY personal favorite! Learn more about Ultimate Portion Fix here. 

3. 2B Mindset

2B Mindset is all about diving deeper into your relationship with food. This ultra-flexible meal plan is designed to help tackle emotional eating issues, help you feel less guilty about what you eat, and learn to fuel your body while still enjoying those little treats occasionally. It’s perfect if you love to eat a LOT of food because you really can eat a large volume of food and lose weight on this program. Discover what 2B Mindset is all about here.

What else will you get with Barre Blend?

Along with the 40 program workouts, you get a whole lot more!

Bonus Workouts:

• Prep Workouts: Two 20 minute workouts (Classic Full-Body Blend & Cardio Blend) to help introduce you to the program.

• 10-Minute Enhancement Workouts: Add these 5 short workouts to the end of any day for some extra work targeting specific areas of the body (like core, upper body, booty!)

• Recovery Workouts: There are 3 10–15 minute long workouts to help recover and improve flexibility after your workout or on rest days.

Extra Tools:

• “I AM” Daily Motivation Cards: If you’ve done yoga before, you’re probably heard the instructor start the class off with a mantra or affirmation for the day. This is similar! Choose a card each day and receive a powerful affirmation to set the tone for your day and keep you motivated!

• Barre Basics Videos: These 4 intro videos will teach you the basics so you’re ready to hop in on Day 1!

• Beachbody Guide to Nutrition: Meal planning guide to fuel your body and lose weight!

What results can you expect from Barre Blend?

Take a peek at some of these amazing Barre Blend Test Group before & afters!

Want to try the sample workout and give it a try?

Send me an email for package options.

Weight Loss and Wellness Course for Women over 45

Weight Loss and Wellness Course

for Women over 45

I know it’s been a long time since I’ve posted and I wanted to share why before moving on to some exciting news that can help you reach your health goals in 2020. (If you just want to know about this new course, scroll down)

Looking back on 2019, I would say the word to define last year would be “change.” I took a big step back from coaching and running challenges for a few different reasons. To be honest, one was burnout. I had not been good about setting boundaries and office hours for my business and coaching slowly took over. I realized I needed a break. I think it’s important for all of us to do what feels right. So, for me, 2019 was about stepping back. I stopped posting on my business social media for the most part and I stopped running challenges each month. I also had a lot of things going on in our family that I wanted to focus on. Both kids were graduating, both were moving to new cities and then my husband and I made the transition to “empty nesters.” I wanted to completely enjoy all these exciting milestones and changes. 

In the midst of all this I was having a hard time regulating my hormones. I was going through perimenopause and found a doctor (thanks to a friend) who put me on bioidentical hormones to help me with the night sweats that were preventing me from sleeping. Before that I looked like the picture to the right! The hormones helped with the night sweats but I was still experiencing other issues related to this stage of life. In addition to that, my husband had a heart scan and found out he has coronary artery disease. Although we already eat a “clean” diet, I felt we needed to make some changes but I wasn’t sure what...yet. 

I’ve been praying a lot about what my next step should be and then I saw a post in the fall from my friend and nutritionist, Kelly Nentwich. Her post said this Weight Loss and Wellness Course for Women over 45 addressed hormone issues and I decided to sign up. One thing I want to briefly mention is that when you know Kelly’s story about how she was diagnosed with Rheumatoid Arthritis (RA) and bedridden most days, it’s incredible to look at her now because you would never know she had been so sick.

During the 5 week course, Kelly showed us how to transition to a whole food, plant based diet and she not only showed us HOW, she shared WHY. That was the game changer for me. She wasn’t just sharing her opinion. She shared videos, podcasts and scientific studies that have been done on large populations for long periods of time.

I loved how each week we were given one thing to implement so none of this felt overwhelming. I have eaten plant based in the past but never stuck to it. I have done the 3 week Beachbody program called The Ultimate Reset twice which transitions you to eating a plant based diet and both times I felt incredible at the end. (You can read my blog post about that here) So, why did I stop? I don’t have a good answer but deep down, I always knew this is the healthiest way to eat. I’ve read the books the China Study and the Blue Zones which talks about the diet of those who are the healthiest and longest-lived people on earth. I’ve watched the documentaries the Game Changers and Forks Over Knives on Netflix. Being equipped with the knowledge from the course really made a difference! I was able to continue to eat a whole food, plant based diet when the course ended and I feel so good.

Although I help women lose weight, my primary objective has been, and always will be, long term health and vitality. I found out Kelly had a coaching program and I decided to join her team! I’m excited to be able to link arms with her and help more women learn and implement a whole food, plant based diet. I will now be able to offer this course to my clients! (Please note..…..I will still be doing Beachbody coaching as well)

The Weight Loss and Wellness Course

for Women over 45

The Weight Loss and Wellness Course for Women over 45 (the same course I took) will be opening registration January 16th.

Come learn what over 200 women have already learned and applied. During the 5-week online course you will learn how to burn fat naturally, boost your energy, sleep better, stop hot flashes and help those achy joints during perimenopause and menopause. This course is customized for women in midlife and what our bodies are experiencing. You can finally learn how to stop suffering through this stage of life.

Registration reopens on 1/16 and I’d love to have you join me.

Feel free to email me at cmarkfeld@gmail.com if you have questions. 

Ultimate Portion Fix Explained

Ultimate Portion Fix | Easy Family-Friendly

Meal Planning

It was like the equivalent of my ‘nutritional rebirth!’ I’m taking you back to August, 2015 — that’s when I was introduced to Autumn Calabrese, the Portion Fix plan and her program, 21 Day Fix.

Let me explain…

Before those little color-coded portion control containers, I basically struggled with my nutrition since college! Years of doing weight watchers still hadn’t taught me how to eat properly. Autumn’s approach to nutrition simplified it for me and gave me consistency over how I was fueling my body!

The Portion Fix system was a LIFE CHANGER!

It’s crazy to think that it’s been almost five years since the launch of the uber-popular 21 Day Fix and portion control system. So many lives impacted. So many pounds and inches shed because of this simple approach to eating.

Beachbody took note of the impact the portion control containers were having and they incorporated them into nearly ALL of the nutrition plans for Beachbody programs that have launched ever since!!

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What Exactly is the Portion Fix System?

For those of you new to Beachbody and the portion control containers, let me break it down for you.

Each color coded container represents a specific food group

• Red = Protein

• Yellow = Healthy Carbs.

• Green = Veggies

• Purple = Fruit

• Blue = Healthy Fat

• Orange = Seeds & Dressings.

You’ll also need a teaspoon (not provided) for your healthy oils and nut butters.

Each color coded container also represents a portion size.
They give you a visual on what a correct portion should look like on your plate.

Every program specifies how much of each container to eat.
Every fitness plan has an accompanying nutritional guide which advises you on how many of each color container you should eat daily. This number depends on the program you’re following, your calorie zone, and fitness goals.

And NO you cannot fill your containers with just anything.
The goal is to educate you on what’s clean and what’s not. So, you will be following a list of approved ingredients. If it’s on the list, go for it. If it’s not on then list, then more than likely it’s a NO NO! But there are always exceptions, so if you’re not sure, just ask me!

I love the structure this system provides! I love how straight forward it is. This system has truly helped me remain consistent and satisfied with my nutrition for years now!

But now, an overhaul is coming!

Even though the container system works like a charm, an overhaul is coming with the Ultimate Portion Fix (UPF), releasing in March 2019!

The Ultimate Portion Fix Explained

Autumn Calabrese has compiled 5 years of feedback, experience, and even complaints by talking with customers about their challenges, helping them use the meal plan effectively to get the best possible results. Let’s face it; nutrition will never be one size fits all. That’s why Autumn is so committed to investing in herself and her knowledge of nutrition. Autumn even became a Certified Holistic Coach to bring more value, depth, and diversity to the program! Lucky us — and she’s taking all that new knowledge and wrapping it up into this brand new premium nutritional program!

I couldn’t be more excited to dig deep into this upgrade and go all-in as soon as it’s available in March. More knowledge means power and greater results for YOU and ME!

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Why Should You Try The Ultimate Portion Fix?

THIS IS NOT A DIET – it’s a lifestyle upgrade!

This is a stand alone nutrition program that can be used with any Beachbody program OR gym workout. Maybe you aren’t interested in home workouts and prefer CrossFit or running. This nutrition program can help you reach your goals and enhance your performance. This learning experience is designed for EVERYONE (and you’ll see why below). The plan will teach you how to eat better, not just provide a bunch of rules. In the end, your mindset and perspective towards food is going to change.

The goal is to build a healthy relationship with food making it a sustainable plan that will keep you wanting to eat healthy long-term. YES!!

First, let’s talk sugar…
It’s no secret that sugar addiction is a huge problem and that’s why UPF is laser focused on helping you crush that addiction. You’ll learn why sugar is so addictive and strategies on how to break the habit.

It’s something the whole family will benefit from.
Finally a nutritional system that is designed for the entire family! I’m sure you’re tired of the complaints and cooking several meals every night. With UPF, there’s a big emphasis on children and how to get them to eat healthy, too! Don’t forget, Autumn is a mom and she’s had to face the same challenges we all have — like the “I want pizza” argument, and she’s got strategies to help you WIN with the family!

You are now able to create your own custom meal plan.
You’ll learn how to create your own meal plans based on your specific goals and dietary restrictions, like paleo, vegan, vegetarian or gluten-free!

What’s included with the program?

• 30 New Videos. There will be no guessing here. These videos explain everything from how to use the containers to the main principles of the plan.

• Fixate Volume 2 Cookbook: Including 102 brand new delicious healthy recipes.

• Lunch Ideas for Kids: I LOVE that this is for the whole family! This PDF contains 75 healthy options for kids’ lunches to help them eat a balanced diet.

• Nutrition + App Tracking: You’ll have access to Beachbody’s nutrition app which allows you to track your container consumption, water intake, weight, and so much more right from your smartphone!

• Portion Fix Containers: You can’t do this program without them!

• Beachbody Insulated Tote Bag (included with certain packages): Which comes with containers, ice packs, and lots of storage to help you eat healthy on the go!

Plus, a chance to workout LIVE with Autumn!
Okay, unfortunately “live” doesn’t mean “live and in person,” but this is pretty awesome, too! Autumn will be reshooting 21 Day Fix and 21 Day Fix Extreme and you can stream it LIVE and workout with Autumn and the cast as they film the new workouts! You really feel like you’re part of the process.

How can you get in on the LIVE workouts?
All you have to do is invest in yourself and purchase the Ultimate Portion Fix when it launches March 18th (March 4th for Coaches) and you’ll receive an EXCLUSIVE invitation to join.

But your order HAS to be before April 1st for this awesome opportunity!

How much does the Ultimate Portion Fix cost?
At this point you might be wondering what the prices are. I’m going to share all the package options and pricing below. These prices are the promo prices that will be in effect from March 4th to May 31st, 2019. These prices do not reflect the coach discount if you are a discount coach.

Ultimate Portion Fix Kit

 Cost: $109 (Promo Pricing)

• 30+ Step-by-Step Videos

• Workbook

• Daily Logbook

• Set of 7 Portion-Control Containers

• FIXATE Vol. 2 Cookbook

• FIXATE Cooking Show

• 75 Healthy Lunch Ideas For Kids (Digital PDF)

• Access to nutrition tracking and the Ultimate Portion Fix program

through the Beachbody app

•  FREE BONUS! 21 Day Fix and 21 Day Fix EXTREME workouts shot in real

time (starting 4/1/19).

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Ultimate Portion Fix + Shakeology Challenge Pack

Cost: $160 (Promo Pricing)

• Everything included in Ultimate Portion Fix Kit

• First 30-day supply of Shakeology®

• Shakeology Shaker Cup

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Ultimate Portion Fix + Shakeology + Beachbody On Demand Challenge Pack

Cost: $245 (Promo Pricing)

• All of the above, PLUS:

• Beachbody Insulated Tote Bag with 2 ice packs and 2 partitioned containers

• Streaming access to Beachbody On Demand for 12 months with access to hundreds of fitness programs. This is like “Netflix” for exercise.

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Ultimate Portion Fix + Performance Line + Beachbody On Demand Challenge Pack

Cost: $245 (Promo Pricing)

 • Everything included in Ultimate Portion Fix Kit

• 1 Tub or 32 Stick Packs of Beachbody Performance® Energize

• 1 Tub of Beachbody Performance Recover

• Performance Shaker Cup

• Beachbody Insulated Tote Bag with 2 ice packs and 2 partitioned containers

• Streaming access to Beachbody On Demand for 12 months.

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Please feel free to contact me at cmarkfeld@gmail.com if you have any questions or would like to work with me. I’d love to help you reach your goals!

LIIFT4

This is turning out to be a fantastic year for anyone subscribed to Beachbody On Demand. First, we had 80 Day Obsession, and now LIIFT4! What is LIIFT4? 

LIIFT4 Program Breakdown:

Trainer: Joel Freeman
Difficulty: Intermediate
Program Length: 8 weeks
Commitment Time: 30-40 minutes, 4 days/week
Equipment Needed: light, medium & heavy weights (depending on your current strength)
Best For: toning and sculpting muscle, fat/weight loss
Release Date: Available on BOD Oct 1st
 

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What is LIIFT4?

The name actually explains precisely what you’re getting with this program.

LIIFT4 = Lift + HIIT 4 days/week

These workouts focus on weight lifting to build and tone your muscles, while HIIT cardio (high intensity-interval training) help you burn fat and lose weight more quickly!

And only 4 workout days per week? That means weekends off AND a break during the week—yes! By allowing 3 days off, it gives your muscles time to rest and rebuild, meaning you’ll be able to push harder and do better on your the workout days.

It’s the perfect program for busy people!

Not only do you get 3 days off per week but each workout is only around 30 minutes long! I just completed the program and that was one of my favorite parts. Short and sweet with 3 days off!! 

LIIFT4 Results

Check out some of these results!

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LIIFT4 Questions Answered!

What is the LIIFT4 meal plan?
 

If you've done any other Beachbody program, you've probably already guessed that this nutrition plan uses the portion control containers! And you'd be right.

• Uses Portion Fix Containers (from 21 Day Fix)
• Allows 1 “Cheat Day” EVERY WEEK!
• Uses Beachbody Performance Line

There are TWO different meal plans depending on your goals: one to lose weight, one to build muscle.
 

And the burning question about the nutrition plan…

Is alcohol allowed on the nutrition plan?
The answer is YES! You’re allowed alcohol during your cheat day on the LIIFT4 plan (in moderation, of course).

What equipment do you need for LIIFT4?
Another thing to love about this the amount of equipment you’ll need:

3 Sets of Weights (Light/Medium/Heavy)
OR Resistance Bands

A fitness or yoga mat and a foam roller are recommended, but not required.

There will be an option to use resistance bands instead of weights. And just like with all of our programs, the weights or resistance bands you use will depend on your current strength. If you’re not sure which size to start with, talk to your Coach!

What can you expect from the workouts?
The program is broken down into 2 phases:

Phase 1: Build
Phase 2: Shred

During Phase 1, the workouts will focus more on muscle building. While there will still be a HIIT component during Phase 1, the focus is more on lifting weights and building strength. As you move into Phase 2, more time will be allocated to the HIIT component to help you lose more weight and lean out.

Each day focuses of specific muscle groups and every workout starts with lifting first, then ends with some HIIT!

And you’ll never do the same workout twice.
There was a new workout filmed every single day, so just like with 80 Day Obsession, you’ll never be following along to the same video more than once.

Is LIIFT4 for men or women?
It’s for BOTH! Men and women will both get great results from this program! (I mean, did you see the results from both above?!)

When does the program release?
LIIFT4 launches for everyone on Oct. 1st

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Are You In?!

Sound like a program you need in your life? I'd love to help you get started and add you into my V.I.P. Community where will be dong this program together. Fill out this form and I'll reach out to you ASAP!

Reset Your Mindset

"The 2B Mindset addresses the number one issue with weight loss and weight management — FOOD. 

Exercise is critical for living a healthy, functional life, but as they say, abs are made in the kitchen — and that’s the problem I designed the 2B Mindset to solve." -Ilana Muhlstein

SEE WHAT IT'S ALL ABOUT

WHO IS THIS FOR?

PEOPLE WHO:

• Want to lose weight, but don't like to exercise

• Exercise, but struggle with nutrition and don't see the weight loss they want

• Can't exercise due to injury/illness, but want to lose (or maintain) weight through better eating habits

• Love food, eating big portions, and feeling full

• Are tired of yo-yo dieting, but want to maintain their lifestyle

• Want an easy-to-follow weight loss strategy w/o strict rules--no cutting food groups, counting calories, or eating small portions

• Want freedom from obsessing over food and feeling overwhelmed by food choices

JUST A FEW OF THE 2B MINDSET TRANSFORMATIONS

WHAT'S INCLUDED?

Your 2B Mindset kit comes with...

• Permanent streaming access to all 2B Mindset videos, including: 

-21 short videos that teach the basic principles of the program, including how to understand food groups, what to eat and when, Ilana's proven secrets to a positive mindset, plus real-life strategies for managing any eating situation (i.e., eating out at restaurants, while on a trip, for vegans/vegetarians, etc.) 

-5 videos that help address the most common challenges to losing weight and establishing a healthier relationship with food

-15 recipe videos where Ilana shows you how to cook her favorite time-saving, delicious and satisfying meals…in no time

• The Getting Started Guide, which includes step-by-step instructions for putting the program into action

• My Go-to-Guide, a handy 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, which can be printed for handy 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

• Starting on 6/4/18, you'll have access to the Beachbody Nutrition+ App that lets you view all 2B Mindset videos (and program materials) on-the-go, and gives you a place to track your meals and your progress, right on your mobile device (iOS only)

Bonuses included: Family friendly RD created meal plans that are YUMMY! They go perfectly with the 2B Mindset. A special 30 oz water bottle that helps you get drinking more water with Ilana’s motivational phrases to keep you on track

MEET ILANA

Ilana is on a mission is to help everyone she possibly can lose the weight-loss battle for good!

ILana says:

"The system I created is a healthy approach to eating that lets you feel full and satisfied while arming you with proven strategies that will help you co-exist with food in real-world situations, satisfy cravings, and anticipate setbacks before they happen — so you can win the weight-loss struggle every single time. That’s why I say it’s not a diet. It’s a mindset.

The 2B Mindset can help you lose weight — happily — without feeling deprived or hungry, without exercising, without counting calories, or cutting out whole food groups.

The 2B Mindset addresses the number one issue with weight loss and weight management — food. Exercise is critical for living a healthy, functional life, but as they say, abs are made in the kitchen — and that’s the problem she has designed the 2B Mindset to solve.”

The good news is it’s SIMPLE to follow and once you have it, you have it FOR LIFE!

It’s time to WIN that battle of weight loss once and FOR ALL!!!

RECOMMENDED PRODUCTS

COACH TEST GROUP TRANSFORMATIONS AND EXPERIENCE WITH THE PROGRAM

Hey, I’m Lyndsi and I’ve struggled with weight for a long time. I was diagnosed with PCOS at 30 years old, battled infertility, gained 100 lbs when I finally got pregnant with twins between bedrest and all the hormone meds they gave me. After the twins were born I struggled to get the weight off and KEEP IT OFF. I was told ‘you have PCOS’ so it will be HARD to lose the weight, so I owned that and continued to struggle and find an answer. I was told cut carbs, cut gluten, cut out dairy, fast, eat this, eat that… it did not stop and I would see a little result and then find myself stuck again and on a mission for what I could do that would be sustainable. Enter the 2B Mindset. This program is LIFE CHANGING. Once you’ve got it, you’ve got it. You can take it with you everywhere you go, travel, events, no more stressing out over date night or a holiday party. This program is simple, sensible and sustainable like Ilana says and it’s so true. I literally get to LIVE MY LIFE and have LOST WEIGHT and best part- I haven’t had to cut out any food groups and the weight has it’s STAYED OFF! This has been the EASIEST system and I will never eat another way. It WILL CHANGE YOUR LIFE, help you lose weight happily and keep it off FOR GOOD!”

“I’m going to help you win the weight-loss battle once and for all!”—Ilana Muhlstein, MS, RDN, Creator of the 2B Mindset

Meet Nikki- Her starting weight was 150. Today she is 133. She Didn’t workout for the first 2 months.

Nikki said: 2B Mindset has given me true food freedom. Before starting the program I was in a restrictive/binge cycle I couldn’t get out of. I had all the tools, I knew how to lose weight as I had previously lost 50 lbs but I only knew how to do it by restricting...and because my mindset was in a negative place the restriction led to binging. Since starting the 2B Mindset I haven’t once felt deprived!! I love my life, I travel, I go out to eat, I NEVER feel guilty about treating myself or missing a workout. I am eating intuitively and fueling my body with what it wants rather than eating to fill a void. I am never going back to my old life! 2B for life!

Meet Tiffany! Tiffany lost 20 lbs with the 2B Mindset! Tiffany said "Before this program I thought I could either be HAPPY or HEALTHY, but not both at the same time. 2B mindset showed me that I CAN have food freedom and still lose weight. I have always felt like such a failure when it came to diets and following meal plans. I used to let one "bad meal" throw me off track and derail my progress. 2B mindset changed everything for me! Now I'm losing weight happily and keeping it off. I never have to start over. The best part? No more guilt for "cheating" on my diet!"

“On 2/6/17, I started the official test group for 2B Mindset. As I reflect back to the picture on the left and where I am today all I see is growth. I remember vividly that day writing down my current weight of 168 and taking full ownership of that number. I owned it, I caused it to happen. It was my poor choices over time that caused the 30 pound weight gain. So I stopped blaming my slow metabolism, my age, my menopause, my surgery and everything else that I was using as an excuse for my weight gain. Because in all honesty, it was my mindset that caused it to happen. Owning it immediately gave me a sense of freedom. The time had come to finally STOP pointing the finger on “outside” factors and start looking within me to make the change that I so long needed.

This past fall I had a bit of a health scare and the old Micki would have gone back to emotional eating but not this time! As the quote says. “Where your focus goes, your energy flows” And my focus was NOT going to emotional eating because that was not going to change the outcome. So instead I put my focus on creating more awareness of what healthy eating does for your mind, body and soul.

The 2B Mindset has completely shifted my mindset. And as Ilana Muhlstein creator of 2BMindset says, “A positive mindset means a positive and healthy weight loss with no more emotional eating, no more mindless snacking and no more punishing yourself for eating food you love”

2B Mindset is the program that not only helped me evict 26 pounds but it’s given me a FREEDOM MINDSET!!! I can’t wait until the release of this program because it’s truly going to break so many strongholds in people’s mindset.

2B FREE is to LIVE <3

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PACKAGE OPTIONS

BOD + SHAKEOLOGY + 2B MINDSET KIT (aka-THE ULTIMATE PACKAGE)

COST: $220 ($200 during the promo from 5/2/2018-6/3/2018)

Save over $115 compared to buying each item separately!

• Everything included in the 2B Mindset Basic Pack (shown below), PLUS:

• First 30-day supply of Shakeology

• Shakeology Shaker Cup

• One FULL Year of streaming access to Beachbody on Demand when you are ready to start adding in exercise!

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THE SHAKEOLOGY + 2B MINDSET KIT (aka The Level Up Kit)

COST: $180 ($160 during the promo from 5/2/2018-6/3/2018)

• Everything included in the 2B Mindset Basic Pack (shown below), PLUS:

• First 30-day supply of Shakeology

• Shakeology Shaker Cup

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2B MINDSET BASIC PACK

COST: $119 ($99 during the promo from 5/2/2018-6/3/2018)

 • Permanent streaming access to all 2B Mindset videos

• The Getting Started Guide, which includes step-by-step instructions for putting the program into action 

• My Go-to-Guide, a handy 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, which can be printed for handy 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 & success

• A special 30 oz water bottle that helps get you drinking more water with Ilana's motivational sayings to keep you on track

• Starting on 6/4/18, you'll have access to the Beachbody Nutrition+ App that lets you view all 2B Mindset videos (and program materials) on-the-go, and gives you a place to track your meals and your progress, right on your mobile device (iOS only)

BONUS: Start on May 2nd and get access to RD Ilana Muhlstein in a private group, ask her every question you have about emotional eating, nutrition, and food. 

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COMPARISON BETWEEN PACKAGES

WHAT IS 2B MINDSET? 

LISTEN TO NIKKI'S EXPERIENCE DURING THIS PROGRAM

(Her before and after picture and experience is shown above)

FREQUENTLY ASKED QUESTIONS

General Information:

• 41 total videos (video lengths vary)

• No equipment required

• Spanish and French Subtitles, Closed Caption available

• Vegetarian/Vegan Friendly

• 30 Day Money Back Guarantee (must return all items for refund)

What is the 2B Mindset™?

2B Mindset is a weight loss program and breakthrough new way of eating that will have you feeling full and satisfied instead of hungry and deprived. No more counting calories or points, measuring food, or cutting food groups. You get to eat the foods you love and live your life. You will learn what to eat and when for your body and your weight loss goals, but what makes this program really unique is that it will change your mindset and help you conquer some of the underlying reasons you've struggled to lose the weight and keep it off. 2B Mindset is designed to help you understand and conquer emotional eating, thereby helping you create a better relationship with food and your body-so you can lose weight happily and keep it off for good. 

When is 2B Mindset Launching? 

2B Mindset launches 5/2/2018 on the Nutrition tab on Beachbody On Demand. Starting 6/4/18, 2B Mindset will also be available on the iOS Beachbody Nutrition+ App. Anyone who purchases 2B Mindset will have access to stream the program on the Nutrition tab on Beachbody On Demand, as well as the Beachbody Nutrition+ App. 

What is the 2B Mindset Pre-App Launch Special Promotion? 

From 5/2/2018 - 6/3/2018, all 2B Mindset Challenge Packs and kits will be on sale. See promo price details above. During this period, 2B Mindset will be available to stream through a web browser only within the Nutrition tab of Beachbody On Demand. Purchasers will still receive access to stream 2B Mindset on the Beachbody Nutrition+ App when the app launches on 6/4/18. 

Where will I find 2B Mindset? 

2B Mindset is a new premium nutrition program and will be located in the brand new "Nutrition Tab" on Beachbody On Demand. The Nutrition tab will launch on 5/2 with 2B Mindset as the first program. Starting on 6/4/18, 2B Mindset will also be accessible through the Beachbody Nutrition+ App.  

Will there be a Coach Group for 2B Mindset? 

Yes, there will be an exclusive coach test group with Ilana for anyone who is a coach. This includes discount coaches.

Are there any special offers available with 2B Mindset? 

Yes. Purchasers of 2B Mindset Challenge Packs and kits are qualified to receive a 10% discount on a 2 box pack of BEACHBARs, when purchased together. Additionally, all purchasers of 2B Mindset Challenge Packs qualify for a discount on 3-Day Refresh, when purchased together. 

Is the program in Spanish and French? 

Videos have Spanish and French subtitles. Additionally, All digital program materials have Spanish and French translations. 

Will 2B Mindset be available on DVD? 

No, there are currently no plans to release this title on DVD at this time. 

Can I exercise and use 2B Mindset? 

Yes. Exercise is not required for the program but is considered "extra credit." 

Can I use Shakeology with this program? 

Yes. Ilana recommends using Shakeology with 2B Mindset. 

Can pregnant or nursing mothers do the 2B Mindset program? 

2B Mindset is a weight loss program. Since pregnant mothers should be gaining weight and not losing weight, it is not advised that they follow 2B Mindset during pregnancy. For breastfeeding mothers, La Leche League International advises to wait at least two months before making any drastic effort to lose weight in order to allow your body to recover and ensure a steady milk supply. Keep in mind that breastfeeding women may naturally lose one to four pounds per month simply due to the amount of energy required to nurse in the first place. 

Does the 2B Mindset nutrition plan use Portion Fix containers? 

No. There are no containers used. 

What digital tools are included with 2B Mindset? 

There will be digital resources, including food lists, trackers, recipes and more available when you purchase the 2B Mindset. Additionally, all the printed program materials you receive with a 2B Mindset Challenge Pack or kit (i.e., Getting Started Guide, Go-to-Guide, etc.) are available digitally. 

Can the digital program materials be downloaded? 

Yes. 2B Mindset customers can view and download the digital program materials. 

Is 2B Mindset included with Beachbody On Demand Membership? 

2B Mindset is a premium nutrition program and will not be included with a standard Beachbody On Demand Membership, so to get access to 2B Mindset, you must purchase it separately or as part of a challenge pack. Additionally, a Beachbody On Demand membership is not included with a 2B Mindset standalone purchase. It is also not required that a Beachbody On Demand subscription be purchased in order to access the 2B Mindset program. 

Will there be a tracking app? 

Yes. Launching 6/4/2018, the Beachbody iOS Nutrition+ App will include tracking for 2B Mindset. The tracking will integrate with My Challenge Tracker. 

What supplements are recommended for this program? 

Shakeology and BEACHBAR Snack Bars

Can the 2B Mindset program videos be downloaded and watched offline? 

No, not at this time. 

Fill out this application if you'd like a spot in my Mindset Success Group

Reflections on 2017

Reflections on 2017

• 1 New Website Launched

• 105 New Customers

• Lots of weight lost by my clients

• 1 New Free Facebook Community for Women

• 1 New VIP Community for clients

• 7 New Programs Released

• 5 New Free PDF's created

• 8 Free Challenges held

• 11 Challenges for VIP Members held

• 543 Instagram Posts

• Both Instagram & Pinterest Accounts moved to business accounts

• 1 Trip to Punta Cana with My Team

• 1 Trip to New Orleans with My Team

• And, LOTS of things learned in my business

Needless to say, 2017 was a full and busy year for me. Because of that, it felt like the year flew by. Literally. Before we do a cheer to a new year, I encourage you to pour a drink and recap the highlights from your year! The things listed above are just the things in my business. There are many other things that took place in my personal and family life. 

Previously I would use this time of year to make New Year's resolutions but I find that I only stick to one or two of them so this year I'm starting something new. I am picking one word as my Focus Word for the year. I have been giving this a lot of thought over the last few weeks and the Focus Word I have chosen for 2018 is "Simplify." 

"Simplify" applies to all areas of my life. I plan to focus on only the things I really want to do, rather than doing things because I feel like I "have" to. (Do you ever do things because you feel like you have to rather than because you want to?) I want to simplify in order to focus more on what is truly important to me.

Here are some things I plan to decrease in order to simplify:

• Time on Social Media

• The Number of Challenges I Run

• Getting distracted by all the "noise" about other ways of eating (since I have already found what works for me)

• The number of emails I receive (I'm going to unsubscribe or put them in the Unroll.Me app)

• The amount of "things" I own

And here are some things I plan to increase in order to simplify:

• Scrapbooking (and finishing my Europe album from 2015!)

• More Bible Reading

• More date nights

• Time with friends and family

• Reading for pleasure

• Giving things away

• Using my SWHW business tracker and Orange Circle Studio Planner consistently (I found the planner at TJ Maxx!)

• Implementing The Miracle Morning again

If you haven't read the Miracle Morning book, you can find it on Amazon. When I was doing it consistently, it changed my entire day!
The book explains a morning routine referred to as SAVERS which stands for:

• Silence

• Affirmations

• Visualization

• Exercise

• Reading

• Scribing

I admit that the visualization is something I struggled with but I did enjoy the Silence, Affirmations, Reading and Scribing. (I do my exercise when I'm finished) I use the reading and scribing for my Bible Reading and Personal Development Reading and my journaling. 

Things I'm Still Thinking Through for 2018

Some of you know that I have thought a LOT about going back to school to become a certified health coach but right now I am looking into becoming a certified meal prep coach instead. Once certified I would hold monthly meal prep classes at my house for those who are interested. I'd love to know if that's something you'd be interested in. I am finding that the meal prep is where most women struggle and this effects their health & wellness goals. My personal goal has always been to empower women to find freedom in their struggle with weight. If I can find a way to make things easier for those I work with, I'm interested!!

I'd love to know what things you have planned for 2018. Whether it's New Year's Resolutions, a Focus Word for the year or something else. Just leave a comment below and share your plans.

Thank you to each person who has come into my life this year. I feel privileged to work with each one of you and I love watching you reach your goals and change your health for the better. If you need help getting started on your goals this year or get re-started, send me an email at cmarkfeld@gmail.com

Here's to a great year!

It’s Time To Get Your Hands On 80 Day Obsession

It’s Time To Get Your Hands On

80 Day Obsession

IT’S ALMOST HERE!!!!!!

The clock is counting down and I am so excited for you to be able to experience 80 Day Obsession!! This program isn’t about being obsessed with working out – it’s about seeing YOURSELF as a priority. Your family, your friends, and everyone else around you will be happiest if YOU are happy and take some time to care for yourself. I am absolutely hands down so excited for this program to be released.  I know it’s going to transform your mind, your body and you are going to realize that you ARE capable of getting results.

Here’s a little reminder in case you forgot what

80 Day Obsession is all about!

• Autumn really breaks it down with this program. It focuses on your abs and booty, and let me tell you, IT WORKS! If you have weight to lose you are going to shed lbs, build lean muscle and tone your entire body.

• There are 3 phases of workouts over the course of 13 weeks. In total there are 97 days of workouts because you get Sundays off as a rest day.

• The workouts range from 45-60 minutes, and as always, there is a modifier.

• Autumn introduces timed nutrition, which is a Macro-nutrient plan that is timed to produce amazing results. Here's a little more info. on that.

The Workouts

You will feel like you have your own personal trainer!

Honestly, it feels as if you are working out in a group class with a world-class fitness trainer. Autumn is on point with her cueing, her explanation of the moves, and her motivation!

Each month progressively gets tougher as you get stronger—you're not doing the same workouts 7 days/week on repeat. Autumn progresses you through the program as if she were personally working with you through those 80 days... just like she would if you hired her as a personal trainer.

Seriously, it's like you're getting over $11,000 worth of personal training from Autumn for under $500!!

Obsession Meal Plan

With 80 Day Obsession, the Portion Fix System containers are used, but this program utilizes a timed macronutrient program.  It tells you what to eat WHEN – taking the guesswork out.  Like the 21 Day Fix, you’ll do a quick calorie calculation to find out which bracket you fall into.  However, with 80 Day Obsession you’ll be eating the proper macronutrients to fuel your body what it needs at just the right time.  You’ll get a pre-workout and post-workout meal. For example, for breakfast your bracket may say you need one green, one red and one blue.  This truly will maximize getting the right nutrients into your system to optimize performance and muscle growth and recovery.  BONUS – you also get a “refeed” day.  That’s when the nutrition plan gets a bump up in carbs… all to add to those glycogen stores.  You’ll do it on a leg day, and the first one happens at 6 weeks.  Then, “refeed” days happen every few weeks after that.

Equipment Needed for 80 Day Obsession

For 80 Day Obsession, you’ll need weights, resistance loops and sliders.  If you've done PiYo, you probably already have the sliders. 

This program is good for:

• Those that want a leaner, firmer, more sculpted body

• Anyone who wants a tighter, more defined booty and flatter abs

• Fitness fans looking for an intense, holistic workout that they can do at home

• Fill out the application at the bottom of this post to RESERVE YOUR SPOT!

Reserve Your Spot In My Beta 80 Day Obsession

Group TODAY!

I am really excited to be able to guide you through the program from start to finish. I can hop on a call with you if you’d like to discuss this program further to see if this is right for you. If you are ready to reserve your spot in my 80 Day Obsession group – complete the application at the end of this blog post to apply. This will begin January 15th.

In this group each participant MUST commit to:

-Showing up daily and participating.

-Following the timed nutrition plan for your body type and goals.

-Replacing 1 meal a day with Shakeology for the duration of the group.

**highly recommended but optional is the Performance line supplements.

– I must be your assigned coach.

This is a BETA TEST GROUP which means you will be the FIRST to go through the program!  You have the opportunity to win $500 for completing the program and submitting your results plus you have the opportunity to become a Beachbody Challenge Winner and earn additional money for your transformation.  I am looking for people that are seriously committed to rocking this program and your results.  We will START on the 8th of January with our prep week and then on the 15th of January with day 1.

What Are The Package Options?

If you are a NEW customer....

Mega Challenge Pack (BEST VALUE)

$440

The only way to get the best results is to feed your body with the best fuel you can give it. This challenge pack includes everything you need for the entire duration of the program – plus you save $275.  I will be honest…. if you are wondering why you need the performance line- I will tell you this.  You will be SORE, you will want to refuel with the Beachbody performance line because they are QUALITY supplements, they work wonders and they will give you FUEL before your workout and they will replenish afterwards to maximize your results!  Definitely worth every single penny!  I drink energize when I do intense workouts 15 minutes before I press play and it really does give me a nice little boost to be able to crush my workout without the jitters! After your workout, within an hour of finishing, drink recover which helps to EASE sore muscles, replenish what was broken down during the intense workout and get ready for the next one tomorrow!!!

This includes:

• Shakeology on Home Direct

• 2 tubs of Energize

• 4 tubs of Recover (orange or chocolate flavor)

• 2 sets of resistance bands

• Sliders and booties

• Portion Fix system

• Shaker cup

• Intro guide & calendar

• 1 year subscription to Beachbody on Demand which includes 80 Day Obsession program & all other Beachbody Fitness Programs & nutrition guides.

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Combo Challenge Pack

$240

Are you ready to get this party started? This challenge pack includes everything you need to start out the program. And you save $200!  The difference in this challenge pack and the one above is that you get  to try energize and recover for 30 days in this pack vs. having enough for the entire program.

This includes:

• Shakeology on Home Direct

• 1 tub of Energize

• 1 tub of Recover (orange or chocolate flavor)

• 2 sets of resistance bands

• Sliders and booties

• Portion Fix system

• Shaker cup

• Intro guide & calendar

• 1 year subscription to Beachbody on Demand

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Base Challenge Pack

$180

Are you ready to commit? This challenge pack includes the basics so you have what you need to start the program. The difference in this package is you pick EITHER Shakeology OR the Energize and Recover supplements.

This includes:

• Shakeology HD OR the Performance Stack HD

• 2 sets of resistance bands

• Sliders and booties

• Portion Fix system

• Shaker cup

• Intro guide & calendar

• 1 year subscription to Beachbody on Demand

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If you are a current BOD (Beachbody on Demand) customer but are not on Shakeology....

Mega Completion Pack

$410

This is the mother of all packages! It seriously offers the best value. You get everything you need for the program (assuming you already have BOD) AND you save $205.  If you are about to expire your Beachbody ON Demand or you don’t have it—>  Check the packages above!!!

This includes:

• Shakeology on Home Direct

• 2 tubs of Energize

• 4 tubs of Recover (orange or chocolate flavor)

• 2 sets of resistance bands

• Sliders and booties

• Portion Fix system

• Shaker cup

• Intro guide & calendar

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Combo Completion Pack

$210

Are you ready to get re-engaged? Then this package is for you. Save $130 and get ready for 80 days of obsession!!

This includes:

• Shakeology on Home Direct

• 1 tub of Energize

• 1 tub of Recover (orange or chocolate flavor)

• 2 sets of resistance bands

• Sliders and booties

• Portion Fix system

• Shaker cup

• Intro guide & calendar

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Base Completion Pack

$150

This challenge pack includes the basics so you have what you need to start the program. The difference in this package is you pick EITHER Shakeology OR the Performance stack which comes with both Energize and Recover. 

This includes:

• Your choice of Shakeology HD OR the Performance Stack (Energize & Recover)

• 2 sets of resistance bands

• Sliders and booties

• Portion Fix system

• Shaker cup

• Intro guide & calendar

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If you are a current Customer or Coach AND on Shakeology HD and BOD

The ROCKSTAR -- Program Accessories and Performance Pack

$356

($259.50 for COACHES)

• 2 tubs of Energize

• 4 tubs of Recover (orange or chocolate flavor)

• 2 sets of resistance bands

• Sliders and booties

• Portion Fix system

• Shaker cup

• Intro guide & calendar

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THE BASIC Accessories Pack

$59.95

($37.46 for COACHES)

• 2 sets of resistance bands

• Sliders and booties

• Portion Fix system

• Intro guide & calendar

 

And a special bonus…

Beachbody is offering a pre-launch discount! If you order your 80 Day Obsession challenge pack between December 14th and January 14th, you’ll automatically get $10 off! ALSO, any coach (working or discount) who places their order for either the ROCKSTAR -- Program Accessories and Performance Pack or the Basic will receive access to the exclusive Coach Test group on Facebook with Autumn Calabrese!! Email me at cmarkfeld@gmail.com for ordering instructions.

I Am Interested In The 80 Day Obsession

Complete this form if you are interested in getting more information on the 80 Day Obsession program and challenge that begins January 15th.

My Favorite Things

My Favorite Things

I thought I would compile a few of MY favorite things to help you with your Christmas list. This year I'm focusing on easy. And, by easy I mean shopping online. Because what is better than getting all of your shopping done in your PJ's with coffee (or wine) in hand?! 

This list is a compilation of things that have come into my life in 2017 and made me happy. And will probably make someone on your list happy too. 

Apple Watch

I adore my apple watch and can't really imagine anyone NOT liking it. My husband got it for me for my birthday even though I had never asked for one. I honestly didn't think I needed it but now that I have one, I love it! 

So, if you have someone on your list that is super into their iPhone/iPad, they're probably also going to be obsessed with the watch. I like it best for tracking my movement throughout the day. It holds me accountable to standing up a certain amount of minutes per hour, so I can get away from the computer to stretch, go get water, etc. when my watch tells me. It also tracks steps, miles, active minutes, calories burned (not sure on accuracy because no calorie-counters are accurate), and will keep track of all of your workouts for you. 

Beyond the activity tracking, it also is nice to not have to take your phone with you everywhere. You can get texts and other notifications through your watch (if you want), control your music or podcasts, and even talk on the phone with it. 

The only downside for me is that you do still have to bring your phone with you on walks in order for it to work, but that has been updated in the 3rd version of the watch, so I definitely recommend the newest version!

Life Changing Books

I love giving books as gifts! These would be awesome books to gift someone depending on what they are going through.
The Miracle Morning by Hal Elrod
Made to Crave by Lysa TerKeurst
The Best Yes by Lysa Terkeurst
Heart Made Whole Turning Your Unhealed Pain into Your Greatest Strength by Christa Black Gifford
Looking for Lovely: Collecting the Moments that Matter by Annie F. Downs
The Broken Way: A Daring Path into the Abundant Life by Ann Voskamp

Erin Condren Products

I love how they bring fun and functionality together in their products. You can personalize and customize your items too. My daughter got me into all this!!  I use several of the Erin Condren items, including the:

• Life Planner

• Coiled 8.5 x 11 Journal

• Wellness Log (only $6.00)

Use this link and once you create your account you will get a coupon code good for $20 toward your first purchase.

Popsocket

A GREAT stocking stuffer idea! These little round sticky things attach to the back of your phone and act as a shelf for your fingers to hold your phone easier. I got one and was initially annoyed with it and didn't use it. Within a few days, I got to a point where I couldn't imagine using my phone without it. I've gone from dropping my phone regularly to never dropping it. Also great for taking selfies or videos! They come in some really cute designs too, so you can jazz up your phone. I highly recommend getting the actual Popsocket brand and not the knock-offs.

Natural Deodorant That Works

If you've followed me you know I made the transition to natural deodorant a few months ago. After trying several brands, my absolute favorite is Native. 
Their products are made in the USA, are aluminum-free and paraben-free and contain ingredients you can pronounce. I really like the coconut & vanilla scent and I discovered I needed the sensitive deodorant. The regular one irritated me due to the baking soda. But, this stuff actually works!!! I got some travel sizes as stocking stuffers. Use this link to get a free travel size deodorant when ordering. 

Stitch Fix

Believe it or not I don't enjoy shopping for clothes. I much prefer to just have things delivered and Stitch Fix has been amazing! My stylist (Steph) has gotten it spot on every single time. I have such a hard time finding pants because I'm short but she somehow always finds the perfect pair.
Stitch Fix is an online styling service that delivers a personalized shopping experience, just for you. You fill out your Style Profile and a personal stylist will hand pick pieces to fit your tastes, needs and budget—and mail them directly to your door. Each box contains five items of clothing, shoes and accessories for you to try on at home. You can keep what you love and send the rest back in a prepaid envelope. Shipping and returns are free—even for exchanges! If you use this link your first $20 styling fee is waived. 

Perfect Keto

If you've tossed around the idea of trying a Ketogenic diet, I cannot recommend these products enough. If you missed my blog post about my Keto Experiment, I decided to give this way of eating a try a few months ago. The first time around didn't go so well but after a lot more research, the second attempt went better. I won't be staying with this way of eating for much longer but I know after much investigation, that if I were to stick with this, these are the products I would continue to use. Their exogenous ketones are some of the best. I like the fact that they tell you right on the label how much BHB is in their product. (Some other brands do not release that information so you could be throwing your $ away). They also cost 40-80% less per serving than competitors who add caffeine, artificial sweeteners, and fillers to their products. I also like their grass-fed Keto Collagen (With MCT). Use this link and coupon code INSTAKETO15 to save 15% off your first order.

Fabletics

If you’re anything like me, there’s a good chance you’re obsessed with new fitness gear. Whether it’s from expensive stores like Lululemon or Athleta, or just from the neighborhood Target or Old Navy, I can’t get enough. Having stylish new fitness gear makes me excited to work out, and sometimes that little boost of excitement is just what I need to get my butt moving. Fabletics is a member-based online store for fitness apparel created by Kate Hudson. They sell a variety of cute workout clothes that any girl would want. You can use this link to get two pairs of leggings for $24.

Vitality Extracts

They have a lot of stylish handmade diffuser jewelry. You apply a drop or two of essential oil to the black lava beads and the scent will last a day if not more. You can use any of your favorite essential oils or purchase some from their site if you don't have any. They are having a huge sale right now too!! You can get bracelets for less than $10. Use this link for 15% off your first order. 

Green Chef Meal Delivery Service

Green Chef is a meal delivery service. I have never done a meal delivery service because when I looked into some of them, I wasn't impressed with the nutritional content or choices. I love the fact that Green Chef offers Vegetarian, Omnivore, Carnivore, Gluten-free, Paleo, Keto and Vegan plans and all the ingredients are organic. The meat and poultry must be from animals raised without antibiotics or synthetic hormones and they work with farmers to source sustainable, non-GMO ingredients. You have the option of ordering three meals a week for two, four, or six people. I decided to give this a try because I had someone offer me a coupon code for 4 free meals and I thought it would be a great service to utilize the week my husband had surgery. I ended up loving the meals and how easy they were to prepare. Use this link to get your 4 free meals or give this as a gift for someone. I'm sure they would love it!

The All Access Challenge Pack

I can't finish this without sharing my absolute favorite Beachbody package! The reason I like this one so much is because you get access to EVERY single workout program Beachbody has ever released. This includes the 21 Day Fix, Insanity, P90X, Country Heat, Shift Shop, YOUv2, 22 Minute Hard Corps, PiYo, the 3 Week Yoga Retreat and the upcoming 80 Day Obsession. You can check it out here and look here for information about my VIP community. This challenge pack gives you access to my VIP community for an entire year. I can't think of a better gift than the gift of good health.

So there you go! A few of my favorite things that I hope will give you some ideas either for you or a friend. What are some of your favorite things from 2017?

Happy shopping!

If you'd like more information on the health & weight loss programs I provide, feel free to email me at cmarkfeld@gmail.com or fill out this form and I'll be in touch to talk further. 

My Keto Experiment

My Keto Experiment

As I started to hear more and more about the Ketogenic diet, my initial response was one of resistance. The reason for this is that I have never (like EVER) done a low carb diet. I never believed in them because everyone I ever met that did Atkins, South Beach or another variation of low carb, eventually gained all their weight back once they started to eat carbs again.

My other issue related to the Ketogenic diet was my concern over the foods I saw people eating. In case you don’t know me, I am all about eating whole, unprocessed foods and I personally eat as much organic food and grass fed meat as I can find. I see people on social media eating lots of bacon which contains nitrates or nitrites, a chemical added to preserve shelf life and enhance color. Diets high in processed meats have been linked to chronic health conditions. I also see many people eating lots of sour cream, cheese and other dairy products which can cause inflammation. I’m not saying cheese in and of itself is the enemy, but I wouldn’t normally consume high quantities and I do look for raw and/or organic cheese. To say I was against this way of eating would be an understatement. But, the more and more I started to research what a Ketogenic diet was, the more curious I became. I started to wonder if the way of eating I saw some people following wasn’t the diet itself, but more about the way people were interpreting the diet.

Due to the research I was reading on how this way of eating is helpful for those with epilepsy, Metabolic syndrome (sometimes referred to as prediabetes), diabetes, some forms of cancer and Alzheimer's, I decided that, as a coach, I needed to explore this. The only way I could truly give my honest opinion was to experience it myself.  I also knew I would be able to admit if I was wrong about the Ketogenic diet.

During this same period of time I had a few friends start working for a network marketing company that sells exogenous ketones. I decided to purchase a 10 day sample and go on a journey myself.

So What Happened?

I did some reading, downloaded an app to count my macros, and got started. This is where it got interesting. On day 3 of my journey, I was in Blacksburg, Virginia on a college tour for our son. It was unseasonably warm outside that day and we had just finished our tour and went to a tailgate to meet a friend. As we started walking in the parking lot, I started to feel strange. I grabbed onto my husband’s arm and told him I didn’t feel right. That was the last thing I remember. It happened so fast. The next thing I remember was seeing my daughter telling me to look at her eyes. I had passed out!! This has NEVER happened to me in my entire life and was definitely a scary experience. My husband had run to get the paramedics who were on sight. (Here is a picture of me with the paramedics. Thankfully by this point I was feeling better)

I was so embarrassed but they had to check me out to make sure I was okay. Thankfully all my vitals were normal. After this happened I decided I really had to do a LOT more research. Looking back I now know that I had become dehydrated. You see, Ketosis often causes increased urination. When you shift to a ketogenic diet, your body tends to release more water as opposed to storing it. This diuretic effect is due in part to your glycogen stores being emptied. Although I do normally drink a lot of water, I can’t stress enough the importance of drinking a LOT of water and drinking more than you think you need.

Along with increased excretion of water, the minerals found in that water are lost at a higher rate. You can quickly become depleted of the key electrolytes that your body needs to function properly.

The most relevant electrolytes while following this way of eating are sodium, potassium and magnesium.

Sodium

In the first few weeks on a keto diet, only about half of your weight loss is from body-fat. The other half is from water and sodium loss. Therefore, getting enough sodium is crucial.

Aim for an extra 1,000-2,000mg of sodium daily via;

pink Himalayan or Celtic Sea salt (not standard table salt)
Broth or bouillon (1-2 cups per day)
Shellfish (i.e. oysters, mussels, crab, etc.)
 

Potassium

When you lose sodium on a keto diet, the salt depletion also causes a loss of potassium Although getting potassium from your diet is preferable, if you are very active or don’t consume enough potassium-rich food on a regular basis, it may make sense to take supplemental potassium on an as-needed basis. 

Here is a list of some potassium rich keto-friendly foods;

Spinach (1 cup) – 840mg
Avocado (1/2 medium) - 500mg
Kale (1 cup) – 330mg
Mushrooms (1 cup) - 420mg

Magnesium

Taking up to 400 mg of magnesium in supplement form is safe for most people with healthy kidneys. Some forms of magnesium can cause digestive issues, however, especially when taken alone. For this reason, it’s best to take a magnesium supplement with a meal.

(Note: If you have high blood pressure, heart failure, or kidney disease, be sure to speak with your doctor before taking any of these supplements.)

Because of the loss and imbalance of electrolytes, you may also experience something called the Keto flu.

What is the Keto Flu?

After a life full of ingesting large portions of carbs for energy, dropping carbs and moving into ketosis can often result in ketosis symptoms known collectively as the “keto flu.”

It’s not unheard of to feel light-headed, fatigued, or anemic when your body runs out of carb stores and begins turning to fat for its fuel source.

You might feel irritable, or short-tempered. Ketosis symptoms also include nausea, or stomach aches. These can be caused by your stomach reacting poorly to the increased amount of fat being ingested. Your body doesn’t burn through fats like it does carbs, so understandably, this more dense form of energy can cause apprehension in your gut.

You may experience one of more of the following symptoms:

One product a lot of people use to help with the Keto flu are exogenous ketones. I will be sharing a blog post soon about my thoughts on exogenous ketones and which ones I recommend. I ended up trying several different brands and was surprised at the differences.

If you are thinking of beginning a Ketogenic diet, or are suffering from any of the above mentioned symptoms, make sure you are conscious of your electrolytes and not just the macronutrients of the foods you are consuming. I definitely don’t want what happened to me happen to anyone else.

Another thing that happened was that by day 8 I was really struggling in my workouts. I had to cut way back on what I was doing and take more rest days. It is completely normal to feel this way as your body transitions to becoming a fat burner instead of a sugar burner. 

Do I recommend the Ketogenic Diet?

Although I have a few more weeks left on my own Keto experiment, at this point I will say that there are things I prefer on Keto and there are things I prefer on my normal way of eating (portion fix). I do like the fact that while following Keto I rarely feel hungry and am able to do Intermittent fasting with no problems. But, I miss fruit, oatmeal, sweet potatoes and lots of other foods. I am concerned that I'm not getting all the micronutrients I need through food by eating a Ketogenic diet and I know I couldn't do this forever. I have serious concerns about following a strict Ketogenic diet for a long period of time. There are health conditions that can arise as a result. One of the first things people notice is hair loss. There are also issues that women can experience that men won't because of our hormones. I also still have concerns about the way some people interpret the diet and the foods some people eat which have been linked to serious health conditions. I do think it can be done in a healthy way. It just takes more education, information and support to make sure it's done properly.

Do I think Keto can benefit some people? Absolutely! Do I think everyone should do it. Nope! But, I do see how it appeals to some and I can see how it is beneficial for those who are pre-diabetic or diabetic as well as those fighting some forms of cancer. As with most diets, it won't appeal or be safe for everyone. Always check with your doctor, especially if you are considering a Ketogenic diet.

If you’d like more information on the Ketogenic diet or the portion fix diet (the way of eating I normally follow) send me an email at cmarkfeld@gmail.com

What are Macronutrients?

What are macronutrients?

After hearing so much about the Ketogenic way of eating I decided to do my own Keto experiment and I want to share everything I’ve learned with you. Before I share my experience though, I want to talk about what the Ketogenic diet is and give you a little of the background. I will share my personal experience in a separate blog post.

Today I want to share information about what macronutrients are and the story behind how we got to where we are today.

How do you eat on a Ketogenic Diet?

For those who aren’t endurance athletes and expend a normal amount of energy each day, the macronutrient percentages on the ketogenic diet are generally:

75% fat
20% protein
5% carbohydrates

As a comparison, I normally follow the portion fix meal plan and that works out to be

30% fat
30% protein
40% carbohydrates

There are different approaches to making sure you are eating the correct percentages of each macronutrient. Since this was my first time doing this, I did decide to track my my macros using the app called KetoDiet. It costs $2.99 per month. Normally while eating the portion fix meal plan I do not count macros because they are already figured out for me. (I love that!)

I found tracking to be a hassle because I hate taking time to input everything. But, I wanted to give this 100% so I did it even though I didn’t enjoy that part.

So, if you are new to all this you may be wondering, what is a macronutrient??

The Three Types of Macronutrients

There are only three types of macronutrients—protein, carbohydrates, and fat. All foods are made up of macronutrients and most are a combination. All macros contain calories.

Micronutrients are the opposite. They don’t contain calories. Micronutrients are tiny. Micronutrients are the vitamins and minerals required by your body.

Micronutrients are essential to the production of enzymes, hormones, proteins, and other products created by your body. Some micronutrients have a specialized role, while others fulfill a broad range of functions. Micronutrients are incredibly important for health and wellness. Mineral deficiencies can have lasting, detrimental health consequences

There is a misconception that the ketogenic diet is a high-protein diet. This is a myth; the ketogenic diet is a diet high in fat, moderate in protein and low in carbs. Why moderate in protein? Too much protein can kick you out of ketosis, while too little protein may cause muscle loss and increased appetite.

The reason too much protein is bad for ketosis is because our bodies have a fundamental energy process called gluconeogenesis.

Even if you’re eating plenty of fat, if you also eat too much protein, your body can facilitate GNG instead of burn fat for energy. This means that you could spend your whole time thinking you’re eating keto while not actually being in ketosis. And who wants to go to all that effort without getting actual results?

In regard to macronutrients, we need all three of those macronutrients to be healthy, yet it’s common to hear people talk about a certain macronutrient they’re trying to avoid.

Maybe you’ve done that yourself. Maybe you tried to go fat free or cut out all your carbs. Let’s start with fat as an example. Fat has been the bad guy for some time now. Have you ever wondered where that concept came from?

Our Fat History

In the 1970s fat became enemy number one. In July of 1976, Senator George McGovern called a hearing to raise awareness about the link between fat and disease. Heart attacks, at that time, were the number one killer, especially among men over 40. Early research correlated foods high in saturated fat, such as eggs and meat, with raising LDL cholesterol, which is what we think of as the “bad” cholesterol. Research at the time also linked those with heart disease and those who had an increase in LDL cholesterol.

Extensive updated research has found that people over 60 years old who have high LDL cholesterol actually live longer than people with low LDL. More research suggests we need to reevaluate the guidelines for cholesterol, heart healthy fat consumption, and heart disease.

But the information that was available to Senator McGovern inspired him to call hearings that led to the first set of dietary guidelines for Americans wherein saturated fat became the enemy. That is how this fat-free craze got started. Food scientists started removing fat from cookies, cereals, breads, sauces, and more. Of course, the food still had to taste good so they had to replace the fat with something. They did so with sugar.

The farming industry now had massive demand to create sweetener in the form of high fructose corn syrup. But as we transitioned from a diet heavy in fat to one high in sugar, the rate of heart disease didn’t go down—nor did obesity. Obesity rates today, compared to those in 1976, are more than double for adults and tripe for children. Triple!

As we cut back on fat and increased sugar, guess what? We ended up worse off than we were in the 1970s. The good news? Eating healthy fat doesn’t make you fat. There are so many benefits to incorporating fat into your diet.

Fats are the building blocks of hormones. They lubricate our joints, help us look and feel good, and they help us to function. Our brain is nearly 70 percent fat so we also think our best when we’re getting enough fat in our diets. Fat also controls inflammation. Inflammation causes weight gain so we definitely want to control it. Healthy, real fats provide an anti-inflammatory effect without medication.

You also need fats to help you absorb nutrients. Vitamins A, D, E, and K are what we call fat-soluble vitamins. This means your body will not absorb those nutrients unless they’re taken with fat. So if you’ve ever tried sticking to a fat-free diet, you can bet you’re deficient in some very important micronutrients and vitamins.

The Two Types of Fat

There are two main types of fat—saturated and unsaturated. Saturated fats are solid at room temperature, and they’re found in things like coconut oil, palm oil and animal fats. You’ve seen this when you cook bacon. It’s the lard that kind of hardens in the pan if you let it sit there. Cheese is another example.

Now you probably already know there are healthy and unhealthy saturated fats. There is no question if you’re eating low-quality saturated fats you’re not going to feel good. Once you begin to understand which saturated fats are healthy and how to balance their intake for your personal goals, you’re going to see and feel an amazing difference in your health almost immediately.

What are unsaturated fats? Unsaturated fats are typically liquid, even at room temperature. The two main types of unsaturated fats are polyunsaturated and monounsaturated. Polyunsaturated fat is found in nuts and seeds, vegetable oils, corn oils, and sunflower. Monounsaturated fat is found in olive oil, nuts, certain seeds, canola oil, and avocado.

The most important type of fat is polyunsaturated, which is also referred to as essential fat because our bodies can’t make it. We have to consume it. This is omega-3s and omega-6s. The challenge is creating a balance between them. Most of the food we eat is very heavy or oversaturated with omega-6 polyunsaturated fat, specifically that’s the stuff you’re going to find in processed foods. It’s commonly used in our cooking oils as well.

If you go out to dinner, most restaurants are using vegetable oil, which is very high in omega-6. You will find it in salad dressings, corn oil, soybean oil, and sunflower oil. Omega-3s are found in chia seeds, flax seeds, fatty fish, and grass-fed meat. It’s found in other meats too, but at a much higher rate in animals that are grass-fed and grass-finished.

Omega-6s are essential for your health but if you overdo omega-6, that imbalance causes inflammation, which can be tied to the root of almost all disease.

So, saturated fats are not as bad as we once thought, but the quality of the fat matters. Polyunsaturated fats are very necessary. Our bodies don’t make them so we have to consume them. We should focus on getting more omega-3s and limit our omega-6s because it’s in too many things as it is anyway.

Is there such thing as a bad fat? Yes! It’s called trans fat. Trans fats are found in food labels as hydrogenated oil or partially hydrogenated oils, and research suggests we should try to completely avoid them. They’re in just about everything that’s packaged, boxed, processed, and unfortunately, displayed at eye-level in the grocery store.

Why We Need Fat

When we eat fat, it’s digested and we absorb healthy, fatty acids and the fat-soluble vitamins we need from foods. These fatty acids, as I discussed earlier, have a ton of important functions in your body. Fat slows down the digestive process. It helps to keep you fuller longer. That’s why low-fat diets leave you starving and craving more—yeah, you guessed it—carbs. Fats also decrease the rate at which carbs spike your blood sugar. Fat itself is the best nutrient for keeping your blood sugar low, which means insulin levels are low, and hunger hormones stable.

Protein Builder

The body breaks down protein into amino acids, which are used to repair and build muscle, make enzymes and hormones, and contribute to many other important bodily functions. The body is so smart it can actually take protein, and through a process called gluconeogenesis, break it down and use it as energy.

We obtain these amino acids through sources like high-quality animal proteins, such as chicken, beef, seafood and eggs. If you don’t eat animal products, you can get protein from vegetarian sources.

When we eat food with protein, our digestive enzymes begin to break it down and what we’re left with is the amino acids. The body distributes these for hair and nail growth, muscle tissue development, your immune system, building healthy cell membranes, and more. Along with fat, protein helps you to feel satisfied longer and helps prevent blood sugar spikes. It keeps you balanced.

Why All Carbs Are Not Equal

Carbs can provide fuel for your body obviously. Historically, it has been thought we needed carbs for fuel. We believed if you were out of carbs, you would be out of energy. We now know that our body has other ways of fueling us.

All macronutrients are necessary. The most reputable and profound research available today seems to create a clear correlation between increased consumption of simple carbohydrates and an increase in all disease risk factors.

Carbs aren’t bad or evil, and they shouldn’t be completely avoided, but not all carbs are created equal.

The Three Types of Carbs

There are three main types of carbohydrates

Simple carbohydrates
Complex carbohydrates
Fibrous carbohydrates

Fiber is considered a carbohydrate, but it’s very different than the other forms. The body can’t digest fiber. It just goes through the large intestine and feeds our gut bacteria, which is a really good thing. Fiber also aids in digestion. It gives you the sensation of being fuller longer, and it helps to regulate blood sugar levels.

What carbs have the greatest effect on your blood sugar levels? You guessed it. Simple carbohydrates, which include sugar, honey, and fruit juices. These are easily absorbed by the body and quickly converted into glucose, the sugar that is used by your body for energy. You should think of most simple carbohydrates as sugar, because that’s how quickly they convert.

It’s important to focus on eating fibrous or complex carbs, which are found in vegetables, whole grains, oatmeal, brown rice, quinoa, and some fruits and beans.

Carbs play an important role with our hormones. Once they are broken down into glucose, or sugar, they’re then absorbed in our gut. That creates an increase in blood sugar. How big of an increase really depends upon you. We’re all different.

Factors that play into how your carb intake will affect you include your DNA, health status, how much you’ve eaten, what you ate, as well as the fiber, fat or protein you may have eaten at the same time. That combination could slow down the rate at which those carbohydrates are broken down into sugar. The bottom line is this: Some people tolerate carbs very well. Others can’t even look at a bowl of rice without experiencing a serious blood sugar spike.

What you need to understand about carbs is they convert into glucose, which signals insulin to increase. Insulin tells your body to be fat. Think of insulin as your gatekeeper, the one who lets glucose in. The problems occur when we’re eating too many carbs and our glucose level is too high and when we’re eating them too often. In those cases, glucose stays in your blood because insulin either isn’t showing up or isn’t working. Those people are considered insulin-resistant.

So what do we do? Well, to keep our hormones regulated we’ve got to keep insulin low.  This will help to control cravings and weight while boosting energy, but it also improves all other areas of your health.

For some people the ketogenic way of eating may be better. For others it won't be so good. We are all different so what works for me may not work for you. The important thing is to do your research, be your own detective, and see how YOUR body reacts to different ways of eating. 

I’ll be sharing more information with you on my personal experience in an upcoming blog post and I'll also share information on the supplements I took and my thoughts on them. So stay tuned! 

If you are interested in more information on the Ketogenic diet or the portion fix diet, you can email me at cmarkfeld@gmail.com

How to Survive the Holidays

This is the most challenging time of the entire year to stay on track with your health & wellness goals. 

Every holiday season, you try the same old drill. Stuffing? Don’t need the extra carbs. Eggnog? No amount of nutmeg can hide all that fat and alcohol. Pumpkin pie? Too many calories… delicious, creamy decadent calories.

Nope, this holiday season, you’re going to stick to your nutrition goals! But have you ever been successful in doing that? How many times have you gazed miserably at the dessert table, avoiding it like the plague, only to eventually give in? Come January, you’ve eaten everything you said you wouldn’t — and then some.

You’re not alone. The average American eats 32% more over the four-day Thanksgiving weekend alone. (Don't worry, I have a 3 day detox right after Thanksgiving to help you out!) Despite your best efforts to keep unhealthy food out of your line of sight, with all of the social events, candy corners at the office, and tasty sabotages (i.e. gifts, from friends), you simply cannot control your environment as well as you can during the rest of the year. Regardless of all the oaths and intentions, most of us still gain weight during the holidays. So how do you stay 100% committed to your nutrition plan during the holidays?

You don’t! Trying to stay completely on track during the holidays may be the exact thing that causes you to gain weight.

There are several possible reasons for this. The first is the Forbidden Fruit Effect (or Theory of Psychological Resistance). You always long for whatever it is you can’t have. The deprivation itself makes holiday food all the more tempting. Your brain also perceives that you’re being punished and you end up in a battle between the side of you that has promised to stay in control and the side that wants no part of the food restriction. Guess which side typically wins?

The second cause is the Law of Dominant Thought, which says the focus of your thoughts will affect your choices, behaviors, and achievements. There is a reason why health experts recommend you clean out your cupboards of unhealthy foods. Out of sight, out of mind right? Unfortunately, during the holidays, indulgences are constantly in your sight — and therefore at the forefront of your mind. When you spend the day obsessing over not snacking on peppermint bark, you can’t be surprised when you go through the whole tin in one sitting. Where your mind goes, energy flows. Constant exposure to unhealthy foods, combined with the alcohol that often flows freely at holiday events, can make you more likely to overeat.

The third culprit that contributes to holiday binging is stress. The planning, cooking, decorating, and managing schedules of the holidays may push you to crave comfort foods — anything high in fat, sugar, and/or salt — that temporarily calm your nerves. But, in the end you end up more stressed from the disappointment of not being able to fit into your “skinny” jeans. So, now you know what’s going on in your head during the holidays. How can you overcome all of these influences and keep off added holiday pounds?

The solution is the Holiday Hall Pass. This sweet indulgence allows you to make the most of the holidays, with five safeguards to prevent you from getting too crazy. These safeguards — let’s call them holiday helpers — create an environment that evokes positive emotions that calm the negative ones you experience when you attempt to deprive yourself. 

Holiday Helper #1: Exercise a little bit every morning

The first little helper is a pre-performance morning exercise routine. Spend at least 20 minutes doing anything active: FOCUS T25, PiYo, walking the dog, whatever it is that you do. During typical weeks, fitness experts recommend one day of rest, but during the holidays, it’s best to be active every single morning to stay consistent. It can be an all-out workout or a simple physical activity to create a positive tone for the day, helping you keep off the stress.

Holiday Helper #2: Keep a journal

If you simply write down what you do and feel throughout the day, you’ll become aware of your choices, causing you to continue to make good ones. Through writing, you bring a little logic back into the equation, which helps you overcome your emotional tendencies. For maximum results, journal immediately before you show up to a holiday event. Write down what you’ve already eaten that day and how your choices have made you feel. If you’ve already chosen to eat unhealthily throughout the day, the awareness you bring through this journaling process will help you to create a plan of action for the upcoming event. It’s not about saying to yourself “Well, I’ve already ruined this day so I’ll start again tomorrow,” but rather asking yourself what one positive thing you can achieve at this event to feel good about yourself and the choices you made. On the other hand, if you have been eating healthily so far and are energized and proud of yourself, bringing those thoughts and feelings to the present moment will enhance your opportunity to be mindful about what you choose to eat at the holiday event.

Holiday Helper #3: Don’t let yourself get hungry

You should graze every 2–3 hours. Whether it’s a full meal or just a light snack. Keeping your metabolism up and your stomach satisfied will prevent you from becoming too hungry. You won’t end up with plates of food you have to haul away with a forklift if you aren’t starving when mealtime finally rolls around.

Holiday Helper #4: Set holiday indulging intentions for yourself

Remember, this isn’t about denying yourself anything delicious; your intentions simply set the scene for an enjoyable-yet-controlled feasting experience. You can choose to allow a small indulgence with each meal, whether it be one piece of cake or a few little cookies. You can also choose to go ‘all out’ for one special night. Also use intentional cues — pre-made questions pre-programmed and scheduled in your smartphone to help you stick to your intentions. Some examples of intentional cues are: Are you proud of your food choices so far today? Would the people who want you to succeed be happy with your choices? Are you giving all the effort you can to following through on your plan? Does this food taste better than how your body looks/feels when you’re healthy?

Holiday Helper #5: Be easy on yourself

Feeling guilty about indulgences only amps up the stress, leading you right back to the second and third serving of turkey and cranberry sauce. Enjoy your holiday and indulge without beating yourself up.

If you'd like to add some additional help this holiday season, I have a 3 Day Detox starting Monday, November 27th. You can find all the details here. 

Then I'll be kicking off a 5 Day Clean Eating challenge followed by a 21 Day Challenge called Sleigh the Holidays. With my support and the accountability provided in my VIP community, you can get through the holidays feeling great. You'll start 2018 without having those dreaded New Year's Resolutions. As always, don't hesitate to email me at cmarkfeld@gmail.com if you have any questions.

What is the 3 Day Refresh

Do you ever wish there was an "auto-switch" button to kickstart your metabolism? Wish there was a way to get back on track with your health, without messing up your system with overly processed chemicals - or a starvation diet?

That’s what the 3 Day Refresh detox is! I like to call this my "lose the bloat" program. It's 3 days of fruits, veggies, healthy fats, superfoods and water. No starving yourself. No pills or wraps. Just detoxing from processed foods and getting back to basics. Get a clean break from bad nutrition habits; and feel immediately cleaner, lighter, and more healthy.

My honest honest review

I've done this program 4 times since I started my weight loss journey in August of 2015. Sometimes it's easy to complete, and sometimes it's harder. If you are doing this after eating a lot of fatty foods or drinking alcohol, it might be a struggle. You might be hungry. You may feel tired or get a headache.

But at the end of the day, I've always lost 3-5lbs and a TON of bloat when completing it. I love that it's not a liquid-only cleanse and it usually keeps me motivated to keep the healthy habits going afterwards. It's not one of those diets where you gain it all back once you start "eating" again.

Who is the 3-Day Refresh for?

Anyone looking to lose a few pounds quickly and/or to look and feel better in just 3 days can use the 3-Day Refresh. The program is for those who have "fallen off the wagon" with their nutrition and want to get back on; anyone wanting to kick start clean eating habits for the first time; or anyone just wanting to prepare for big event, milestone, or trip and look his or her best. The program is also for people seeking to undo the "damage" of a recent binge. Overall, this product is for anyone who wants to lose weight quickly, feel lighter, feel cleaner, improve digestion, feel healthier, curb cravings for junk food, or improve mental clarity.

What will I eat while on the Refresh?

You’ll drink 3 shakes, 1 fiber drink, 6 healthy snacks, and 1 dinner recipe daily.

What is the estimated daily calorie intake while on the Refresh?

Approximately 900 calories per day. That may vary based on meal selection.

Can I work out on the Refresh?

Because this is a restricted-calorie eating program, it is not recommended to exercise. If you must exercise, you should limit your activity to mild or moderate levels. For those who are used to extreme exercise, I recommend stopping extreme exercise (or tapering down to mild/moderate levels) 2-3 days prior to beginning the program and easing back into higher levels of exertion over the 2-3 days post-Refresh.

How often can the Refresh be completed?

Within moderation, the program can be done monthly. I don’t recommend doing a cleanse more than that.

While on the Refresh, should prescribed medications be taken?

Yes. Please consult a physician for individual medical advice.

What comes in the 3 Day Refresh?

The cleanse comes in a nice box with three sections that includes:

• 6 Vanilla Refresh Shakes: Each contain 20 grams of plant based protein, 22 essential vitamins and minerals, probiotics and potato protein (helps curb hunger). There are no artificial flavors, colors, preservatives or sweeteners. You’ll drink 2 per day.

• 3 Shakeology: (Ideally you will use vegan, but I have done this cleanse both with the vegan Shakeology and with the regular Shakeology). 1 per day.

• 3 Fiber Sweep Drinks: Drink made from whole-ground flax, chia, and psyllium seed husks intended to add fiber to your diet and help you eliminate waste from your digestive system while supporting healthy intestinal flora. 1 per day.

• 3-Day Refresh Program Guide: Easy to follow guide that explains what you can eat each day  and allows you to plan your menu in advance. It also includes several dinner recipes and a list of approved vegetables, fruits and fats.

• 3-Day Refresh Maintenance Guide: For some advice on how to maintain your results with continued healthy eating.

3-Day Refresh Sample Meal Plan

Day 1

🔸 Breakfast: Chocolate Shakeology with water and 1 cup fruit

🔹 Mid Day: 1 packet Fiber Sweep

🔸 Snack: Veggies & hummus

🔹 Lunch: Vanilla Refresh with water, fruit and veggies with natural peanut butter

🔸 Dinner: Vanilla Refresh with water, Selection from the guide for dinner such as the tomato & cucumber salad

Day 2

🔸 Breakfast: Chocolate Shakeology with water and fruit

🔹 Mid Day: 1 packet Fiber Sweep

🔸 Lunch: Vanilla Refresh blended with water & strawberries, veggies & natural peanut butter

🔹 Snack: Veggies & hummus

🔸 Dinner: Vanilla Refresh blended with water and Veggie Stir Fry

Day 3

🔸 Breakfast: Chocolate Shakeology with water and 1 cup fruit

🔹 Mid Day: 1 packet Fiber Sweep

🔸 Snack: Veggies &  almond butter

🔹 Lunch: Vanilla Refresh with water, fruit, and veggies with hummus

🔸 Dinner: Vanilla Refresh with water and selection from the guide for dinner such as the grilled asparagus spears

My 3 Day Refresh Results

In the end, I lost 3.6 pounds and I feel lighter and better in my clothes. Do I think that this is all fat loss? Definitely not. It’s mostly water.

The purpose of the cleanse isn’t to lose a ton of of fat in 3 days (which is virtually impossible) – it’s to reset your habits and your body and get back to square one. I think in that case, it was a success, as it’s given me time to reflect on some of the poor eating habits that I had slowly had creep back into my life.

As for how the cleanse FELT, – this time I truly felt great! I have done this in the past and felt tired but this time I actually had a lot of energy.

My Review of The 3 Day Refresh

I’m glad I did the 3-Day Refresh. My eating habits were slowly going off the rails and I needed a reset. I really like that this cleanse only lasts 3 days – it makes it seem very doable. I like the recipes that are provided and I enjoy the fact that I am able to eat things like avocado and bananas.

 

Would I recommend the 3 Day Refresh?

It depends. I would recommend it to someone who is looking for a reset in their habits and who is committed to making improvements in the future. If you’re just going to go back to your old habits, you might as well forget about the cleanse as I’m sure you’ll gain the weight back immediately. If you’re looking for a quick weight loss fix, this program will help you lose weight and feel better in your clothes for a big event. I would not recommend the 3 Day Refresh if you are breastfeeding, as the levels of fat are not high enough to support normal lactation.

How much does the 3-Day Refresh cost?

The 3-Day Refresh kit is $69.95.

The 3-Day Refresh Challenge Pack (with 30 days of Shakeology) is $160.

If you’re interested in trying out the 3 Day Refresh yourself, email me at cmarkfeld@gmail.com If you’d like support, I will add you to my team Facebook group so that you can get accountability and answers to any questions you may have.

If you have questions don’t hesitate to send me a message!

Easy, Delicious Overnight Oats

Hi! Today I wanted to give you one of my favorite recipes! It’s a recipe for overnight oatmeal and these are easy, delicious and convenient because you can just grab them in the morning and take them with you if you're heading out the door. As an extra bonus, they're healthy too!

I'm going to give you step by step instructions on how to make these. I'm using a recipe that uses frozen mixed berries but you can use any kind of fruit that you like.

A lot of people like apple and cinnamon which is a great combination. There are lots of recipes on Pinterest and on the internet for different varations for overnight oats but I’m just sharing the one recipe I love.

I use portion control containers to measure my ingredients because this is the system I use to stay on track with my goals.

Video Tutorial

Step 1

Measure your old fashioned oats in a blue container and pour them into a wide mouth pint size mason jar. (Definitely use a wide mouth mason jar. Otherwise it's hard to eat out of the jar)

You measure your oats in a blue container because when these are cooked or mixed with water they expand and then measure out to a yellow container which a carb.  

You can use either old-fashioned regular oatmeal or steel-cut oatmeal. The steel-cut oatmeal will have a little more crunch and texture to it whereas the regular oats will be more creamy. This is totally personal preference.

Step 2

Pour a blue container of water into your mason jar.

Step 3

I like to add honey and cinnamon to my overnight oats so if you want to add this too, put a ½ teaspoon of cinnamon and 1 teaspoon of honey in your mason jar.

Step 4

Take 1 red container of plain Greek yogurt and add this to your mason jar. I personally like the Fage plain Greek yogurt.

Some people like to keep their overnights overnight oats layered and other people like to premix them the night before. I personally like to premix mine.

The difference between the layered overnight oats and the premixed overnight oats is that at this point if you were going to layer it, you would leave your ingredients as is and just put your fruit on top.  If you want the mixed overnight oats, you would mix your ingredients at this point before adding the fruit to the top.

Step 5

Add a purple container of frozen mixed berries to your mason jar, put the lid on and refrigerate overnight.

In the morning when you go to eat this, you can mix it all together so the berries and oats are combined.

I’ve been known to eat these for breakfast or lunch and I have also taken them on trips. They are perfect for traveling because you can put them in a cooler and then stick them in your hotel refrigerator and they stay fresh for several days. If you have an overnight oats recipe you like, I’d love to know what your favorite is! 

80 Day Obsession

You might know Autumn Calabrese from her most popular program The 21 Day Fix, where in just 3 weeks she has helped transform the lives and bodies of so many people by combining simple to follow 30 minute workouts and a nutrition plan that makes eating healthy so simple!

And she's about to come out with an ENTIRELY NEW workout concept that no one has ever seen before in a home workout program…80 days of progressive workouts (a new one each day!) and an even more in depth nutrition guide to truly deliver life changing results.

80 Day Obsession is currently set to release on January 13th, 2018 and they are in the process of filming the workouts now! Yup, they are filming these workouts in real time, so when they are released, we will literally get to see the 90 day transformation of the cast as we workout along with them day by day! The 80 Day Obsession workout program is an effective, step-by-step approach to building a shaped, curvy butt while simultaneously shrinking the core. It's 80 days of focus on fitness and nutrition spread over 13 weeks.

That means that if you aren't currently working out now, you'll want to get started ASAP in order to get your body ready for 80 Day Obsession! And no worries, Autumn's other programs will prepare you perfectly!

You can begin her other programs right away by activating your Beachbody on Demand Membership, where you'll have access to all of our Beachbody workout programs for an entire year. I recommend the following sequence of workouts before starting 80 Day Obsession! So decide for yourself whether you're already at a beginner, intermediate or advanced level & then get started!

Recommended progression to get ready
Beginner: 21 Day Fix
Intermediate/Advanced: 21 Day Fix Extreme
Intermediate/Advanced: Hammer & Chisel

These programs will take you less than 4 months to complete, so you have plenty of time to get going before beginning 80 Day Obsession!

When Will 80 Day Obsession be Available?
80 Day Obsession will be available in real time on Beachbody on Demand beginning January 13th. Each day of the week (Monday-Saturday) a new workout will be posted, so you'll get to go through the program with Autumn & the Cast as if you were in the actual test group! Of course, you can begin at any time after January 13th too and the workouts will all continue to be available to you!

What Can I Expect From 80 Day Obsession?
TOUGH workout routines. These workouts will average between 45-60 minutes in length. You will be exercising 6 days per week, with Sunday as a rest & recovery day!
The workouts will combine cardio & strength training in order to burn fat and sculpt & tone your muscles to build a defined core & firm, shapely lower body.
You will need minimal equipment, including dumbbells, a resistance band & sliders (or you can use paper plates!)

80 Day Obsession Nutrition
If you've done any of Autumn's programs in the past, you're already familiar with her Portion Control approach when it comes to Nutrition. You can expect a very similar approach for 80 Day Obsession, but Autumn herself says that during 80 Day Obsession, she really digs deeper into the nutrition aspect and goes beyond the container system. She refers to the 80 Day Obsession Nutrition Guide as being more about "Timed Nutrition", meaning she will be explaining the optimal things to eat before/after your workouts, as well as timing your food throughout the rest of the day. This means that literally NOTHING is left to guess and you will know exactly what to be eating & WHEN in order to get the best possible results!

How to Access 80 Day Obsession
80 Day Obsession will ONLY be available through Beachbody on Demand beginning January 13th, 2018. This program will not be released on DVDs since there will be too many workouts to make it feasible at this time.

That means that you can get started preparing for 80 Day Obsession TODAY. If you need help picking a program, be sure to send me an email at cmarkfeld@gmail.com. I'm happy to help out!

Shift Shop Q&A: All Your Questions, Answered!

Today we’re going to talk about Shift Shop some more! It’s the number one thing I am getting so many questions about, so I decided to do a Q&A to answer most of your questions. If you’re interested in the official launch and joining my kickoff group, fill out the application at the end of this post!

When is Shift Shop going to be available?

Shift Shop launches on Beachbody on Demand on July 12th. You will also be able to buy a physical copy of the program.

If I’m using Beachbody on Demand, how do I get the markers?

When the program launches, you’ll be able to go into the Shop tab on the Team Beachbody website and purchase the markers.

What is included in the program (on BOD or in a hard copy)?

The full workout videos, nutrition plan, and workout schedule are included.

What is the meal plan like?

The nutrition program uses Portion Fix to measure out your food. Based on your current weight, you’ll go into a category according to the Shift Shop plan. What’s different is your food list – it changes throughout the 3 weeks of the program. You might be allowed certain foods in week 1 that you’ll no longer be allowed to eat in week 3.

For example, in week 1 your yellow containers include quinoa, spaghetti squash, oatmeal, and more. In week 2, this list cuts down and you’re allowed the basics like baked potatoes and sweet potatoes as your starchy carbs. In week 3, you don’t get any yellow containers but you increase good fats and proteins and veggies are unlimited.

So you will use the Portion Fix containers for the size, but the nutrition plan for the program alters the foods that you’ll be eating in order to get yourself into that maximum fat burning mode.

Is Shift Shop geared towards fat loss or gaining muscle?

Shift Shop is geared for everybody! The program includes strength training days and cardio days. It’s great for anyone who wants to lose weight, lean out, and build muscle.

I will mention that you can’t “spot treat” an area, and you MUST stick to the meal plan 100%. If you only follow the workouts or only follow half of the meal plan, you won’t maximize the potential of the program.

Is the program hard?

It’s not hard, but it’s really what you tell yourself! If you think you’re afraid of the program, you’re going to be afraid of the program. If you go into each workout with a positive attitude and set intentions for what you want to get out of it, you will succeed.

Chris will remind you to “try before you modify” so you will give it your all and if you can’t do push ups, for example, you’ll try it on your toes first and then you can modify on your knees. No matter where you are in your fitness journey, YOU CAN DO THIS PROGRAM. It is modifiable, it is totally doable, and trying this program is better than saying it’s too hard and not doing anything at all.

How long are the workouts?

The workouts are different each week. Week 1 has 25 minute workouts with Speed on Monday, Wednesday, Friday and Strength on Tuesday, Thursday, Saturday and abs on Thursday and Saturday.

Week 2 is 35 minutes plus the extra 10 minute abs on Thursdays and Saturdays.

Week 3 is 45 minutes with the extra 10 minutes on Thursdays and Saturdays.

Don’t be deterred by the 45 minute workouts! They will go very quickly and won't feel like 45 minutes.

There is a rest day on Sundays with an optional Mobility stretching program on Sundays.

What kind of shoes do I need? What other accessories do I need?

I’d recommend cross trainers. You don’t want to use running shoes. As for everything else, you’ll need some weights, the markers, and a good mat. You’ll be on the ground at times so you want to make sure you have a bit of a cushion.

Do you need a lot of space to do the workouts?

You do need some space. You can put your markers closer together but you’ll need the living room or the garage to move around when you do cardio.

I am finishing XXX Beachbody program, will this be a good transition?

Absolutely! Shift Shop is a great transition from any Beachboy program (and I’ve tried a lot of them). You really are supposed to change it up every 90 days, whether it’s your nutrition or your workout routine, so your body will be worked in different ways which gets you different results.

Since the launch is July 12th, that means we will prep the week of the 17th. Workouts for the kickoff group will start on Monday, July 24th. Round 1 (which is 21 days) will end on August 13th and then we will move on to Round 2 which will take you right into the end of the summer. Are you pumped?? Email me for more information.