3 Day Refresh- Day 3

Allllllmost there!

Today has been so much easier than Days 1 & 2. I woke up with renewed energy and felt fabulous. I’ve heard that this tends to happen on day 3, but with the way I felt on days 1 & 2, I didn’t really believe it… but it’s oh-so true. I now completely understand why people do this every few months- day 3 (and therefore, I would imagine, the days following day 3) feels incredible.

Here’s how today played out:

Breakfast– Vanilla Shakeology, cup of coffee (totally out of habit- oh well!), 4 cups water

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Mid-morning– Fiber Sweep, plus 3 additional cups of water. Was not at all sad to throw away this last empty packet!

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Lunch– Vanilla fresh shake, 1/2 c. black cherries, 1 c. steamed veggies topped with salt, cumin, and 2 tbs olive oil (it’s crazy how filling veggies are when they’re topped with healthy fat- I’m going to remember that when this is over and use it to my advantage)

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Mid-afternoon– 1 c. salad, 2 tbs hummus (may have been more like 3 tbs hummus), plus 2 cups water.

Dinner– Vanilla fresh shake, 1 c. salad, 2 tbs hummus

Here’s how we’re feeling today:


Amanda- 10 (seriously- maybe more like 11)

Justin- 6

Hunger (1 being the lowest, 10 being highest)

Amanda- 2 (it’s completely flip-flopped)

Justin- 8 (womp womp- maybe this is a little tougher for guys!)


Amanda- Light, happy, at ease.

Justin- Good!

If you’re on Day 1 or 2 of the Refresh right now- hang in there! I can’t wait to hear how you feel on Day 3!

Interested in doing a Refresh of your own? Click here and send me a message!

3 Day Refresh- Day 2

66% done!

Today has been much easier than yesterday! The hunger has eased, the cravings have almost ceased, and the energy is up! Here’s how today broke down:

Breakfast: Vanilla Shakeology with half a banana, 1 c. water, 4 ice cubes. 2 additional cups of water.

Late Morning: Fiber Sweep- and the tips that some Facebook friends told me yesterday made all the difference! Stirring/ swirling the sweep in the cup between gulps makes it so much easier to get down, and that way, it’s not all gross at the bottom.

Lunch: Steamed veggies seasoned with salt, pepper, and 2 tablespoons of olive oil, and 3 cups of water. It was so freaking cold in my office today that I couldn’t wait to get warmed up! Normally, I would have been craving a latte, but steamed veggies did the trick! Also had a Vanilla Fresh shake (just shaken with water- no blender at work).

Afternoon: These little devil berries (the caption says it all), plus 3 cups of water:

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Dinner: Vanilla Fresh shake blended with mango, water, and ice, Salad with 1 tbs of hummus, and 1 tbs of almond butter, straight out of the jar.

Here’s how we’re feeling today:

Energy (1 low, 10 high)

Amanda- 6.

Justin- 8.


Amanda- 3. SO much better than yesterday.

Justin- 10.


Amanda- Clear headed, calm.

Justin- Tired, relaxed.

Just one more day to go!

Interested in doing a 3 Day Refresh of your own? I’d love to coach you through it! Click here and send me a message.

3 Day Refresh- Day 1

33% DONE.

(That’s what I’m repeating to myself so I don’t mindlessly end up stuffing my face with baklava down the road at Gyro Palace)

So here’s how Day 1 broke down:

Breakfast: Cherry Vanilla Shakeology, 4 cups water. This picture is from yesterday, but I made it exactly the same: 1 scoop vanilla Shakeology, 4 ice cubes, 1/2 c. pitted black cherries, 1 c. cold water. Reminds me of whitehouse cherry ice cream!

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Mid-Morning: Fiber sweep, 3 cups water. I was expecting the fiber sweep to be SO MUCH WORSE than it was! It tastes like a very, very healthy, slightly sweet lemonade. I was pleasantly surprised. I’m not exactly looking forward to it tomorrow, but I’m not dreading it either.

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Lunch: Vanilla Fresh Shake, 3 c. romaine lettuce topped with 2 tbs. hummus, 3 slices watermelon. Totally forgot that we’re allowed to have fruit at lunch, so I took a minute to get away from my desk and run to Whole Foods for some watermelon!

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Afternoon: Mixed veggies topped with olive oil

Dinner: Vanilla Fresh Shake blended with 1/2 banana, 3 c. romaine lettuce topped with 2 tbs. hummus, 2 c. water.

(We’re picking those white center pieces of lettuce out of the bag)

Justin: You know, I don’t usually like these pieces of lettuce.

Me: Yeah, me neither. But now they’re great. They’re like chips. Except they’re not. Not at all.

Here’s how we’re feeling: 

Energy (1 being low, 10 being high):

Justin: 3

Amanda: 2 (This is also likely due to the fact that I only got 5 hours of sleep last night- totally my own fault. Going to bed super early!)

Hunger (1 being low, 10 being high):

Justin: 8-9

Amanda: 7


Justin: Relaxed and calm.

Amanda: Sleepy and quiet.

We’re staying strong! We both had those moments of “let’s not do this” today, but we’ve pushed through them and we’re ready for day 2. 

Want to give the Refresh a go? Let’s chat! Click here and send me a message.



#TransformationTuesday- My Story


The highlight reel.

We’ve all heard this term, right? It’s meant to remind us that when we read blogs and scroll through social media, we’re seeing the parts of life that others want us to see. The perfect birthday parties, the homemade sushi, the cocktail garnished with garden fresh herbs, the perfectly posed after-workout selfie. Rarely do we see pictures of piles of laundry that went unfinished, greasy Chinese containers on the counter, or workout calendars with tons of unchecked boxes.

There’s nothing wrong with sharing positive things- we all do it- but rarely do they paint the whole picture. Thinking about this made me want backtrack a little bit and share my fitness story. I don’t want you to think that I was always some 5 am- wakeup- do a workout- post pictures- drink a shake- pack a healthy lunch person, because nothing could be further from the truth.


November 2014

I was a 6th grade science teacher at a charter school in Philly, and I was subsisting mostly on coffee (large iced, 7 pumps of mocha, 7 packets of Equal, extra milk- I can’t make this stuff up) and Dunkin’ Donuts breakfast sandwiches, with the occasional Wawa turkey on white, oil and vinegar, provolone… stuffed with Doritos and polished off with a king size candy bar.

I was perpetually exhausted. My sleep schedule was erratic. I stayed up too late, woke up too early (only because I had to- my workload was not manageable for me), and was riddled with anxiety and irritability. I would come home exhausted, give myself yet another jolt of caffeine and sugar, toss and turn all night, wake up exhausted… you get the picture.

One day, while I was teaching my students, I got a text from my then-boyfriend, now-husband, Justin, telling me that we got orders, and we were going to be moving. Fun thing about the military: they’re not too keen on unmarried couples moving together. We had already planned on getting married in 2015, and we couldn’t bear the thought of Justin leaving and me not coming along (<3) so we changed up our timeline. We got engaged just before Christmas, and we went into overdrive and planned a wedding for January 31, 2015. I was so excited, but also felt an incredible amount of stress. I was quitting my job, finding a new one, leaving the city that had become my home, getting married (into the military, no less), and moving 7 hours from my family.

I wish I could say I dealt with this stress in a healthy way… but that would be such a crock! As my stress increased, so did every unhealthy habit I had. I ate more garbage (shout out to Pizza Hut), guzzled more caffeine, exercised even less, slept less, drank more. I was looking for stress relief in the wrong places, and I didn’t find it.

February 2015

On February 15th, we moved to Dayton. The next day, Justin went to work. I did not, because I didn’t have a job. Instead, I puttered around my empty house and tried to busy myself.  I wanted to make friends, but was too nervous to put myself out there, so instead, I binge watched Army Wives on Netflix in hopes that I would find something semi-realistic that I could relate to so I’d feel less alone.  I would wait and wait with anticipation for Justin to come home for lunch. I would eat when he was there, and I would eat again after he left. I remember going through an entire box of Cinnamon Toast Crunch in one day on more than one occasion.

I was feeling like garbage, yet again. I heard about this thing called Diet Bet, and asked Justin if he wanted to give it a try with me. At that point, I’m pretty sure he would have done anything to snap me out of my funk. We did a few rounds and lost a few pounds, which was exciting, but what I was doing wasn’t sustainable. It was a lot of crash dieting right before the deadline, only to gain those pounds back after the submission day.

While scrolling on Facebook, I noticed one of my friends made a post about a clean eating group. I didn’t know what clean eating was, but the concept sounded so… refreshing, especially compared to what I was doing. I called my friend and asked her to fill me in, and she talked to me about how clean eating focuses on a diet consisting of whole, real food- not packaged stuff. I remember feeling a little confused at first. If I wasn’t eating packaged food… what could I eat? What else was there?

I knew I had to do SOMETHING, so I joined the next clean eating group she was a part of. I knew that the group was Beachbody-related, but I didn’t know Beachbody from Advocare/ Herbalife/ Isagenix/ Slim Fast/ South Beach Diet, honestly. I started to get the hang of it- Ezekiel bread replaced hamburger buns. Eggs were served with salt, pepper, and sriracha instead of piles of cheese. Turkey replaced beef, a shake replaced pancakes, and daily walks replaced TV time (at least once in awhile).

April 2015

I saw progress eating clean- my energy was up a little, and so was my overall mood. After the ended, I didn’t want to stop. I talked to the leader of the group and asked if she was running anything else, and she asked me to join her challenge group. All of the women in the group seemed to be doing programs, and I remembered that, years before, in a moment of I-don’t-even-know-what, I had ordered Insanity off of an infomercial. I found the box, dusted it off (literally) and put the DVD in the Xbox. I was only trying the workout so I could be like the other girls in the group.

That first workout sucked. There’s no other way to put it. I had to take break, after break, after break. My asthma was a mess. My stomach hurt. I didn’t have a good time. I was annoyed by the women in the video because who looks like that?! Regardless, I saw the women in my challenge group posting their sweaty selfies and pushing through their workouts, day after day, so I did too.

Then, something weird happened- I completed the entire first month of the program.

There was something magical to me about that 30 day mark- I felt like I had accomplished something big. I realized that just as these women in my challenge group had motivated me to make a change, maybe, maybe,  I could motivate other women to make a change as well. I had always been pretty good at motivating students, so perhaps I’d be good at this too?

I talked to the coach running the group and got myself signed up, with no idea what I was doing. I plodded along for months, sometimes telling others about my workouts, sometimes getting really into eating clean, sometimes ordering pizza three nights a week, sometimes following a program, sometimes not, and saw very slow, yet consistent, progress in my own fitness.

December 2015

We were at home in Northeastern Pennsylvania visiting with my parents, and my mom had a Beachbody package show up. It was supposed to be Turbo Fire, a program she wanted to try, and instead, it was… the 21 Day Fix? Total shipping error. I got on with our customer service team for her, they sent her the correct program, and told her to go ahead and keep the Fix. She wasn’t particularly interested in it, and I felt like I should give it a go, simply because I was a coach and lots of coaches did it.

I took out the little containers and couldn’t believe how small they were. I downloaded the app and stuck to the plan (for the most part- there were two pizza nights, if I recall correctly). I drank my water, got consistent with my Shakeology, and stayed on top of my workouts.

That shipping mistake changed EVERYTHING.

Those stubborn pounds that had been hanging around for a year began to melt away. My energy levels soared. My anxiety decreased. I was sleeping like a baby and waking up with intense energy, no caffeine required. My mind was clear, I was decisive, and within a few days, my cravings were gone. The payoff I got from eating crap was no longer worth the consequence.

July 2016

Now, after many rounds of the 21 Day Fix (as well as a round of 21 Day Fix Extreme) as well as a handful of other programs (major shout out to Cize) I’m closer to my goals than I ever have been in my adult life, and I’ve done it in a healthy, sustainable way. I still eat crap sometimes. I am not perfect. There are nights when I don’t get enough sleep. There are days when my workout doesn’t happen. Takeout is still a thing in my house.

All those things being said… most nights, I do get enough sleep. Most days, I get my workout in (bonus point- it usually happens in the morning!). Most days, all of my food is home cooked and clean.

For some people, lifestyle overhauls happens overnight. For me, that wasn’t the case. Please remember, if you’re taking steps to be healthier every day, you’re moving in the right direction. If you’re making progress, no matter how small, you’re moving in the right direction. If you’re feeling happier, less anxious, more energetic, and less controlled by food, you are moving in the right direction. 

I’d love to hear about your fitness story!

Ready to get your story started? Let’s do this. Click here to send me a message!


We’re Back!

Our honeymoon in St. Maarten was phenomenal! What an amazing place- the food, the beaches, the people- we had a fabulous time. Since the island is actually two countries (St. Maarten- Dutch and St. Martin- French), we got to try all different types of food and experience two different cultures.

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Our ride there felt like it took FOREVER, but I think that was only because we were so excited to get our beach time started! Flying into the SXM airport is crazy- it’s one of the shortest runways in the world, and it’s sandwiched between the ocean and a mountain. You can actually see people on the beach waving to you as you come in to land. After we landed, the flight attendants put down the stairs and we walked directly onto the ground instead of into the airport- so cool!

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❤ We did a few planned activities (snorkeling, took a ferry to another island, hiking) but spent most of our time enjoying the beach. The service on all of the beaches was amazing! Waiters came right to beachgoers to bring food and water… and maybe also wine 😀 The water was the perfect temperature- not hot, but not cold either- and was so clear that you could see your feet on the bottom.

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Insider tip: Caribbean sun is different from Ohio sun and even SPF 50 can’t protect you if you’re a ghost like me!

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Our view from the hotel was stunning. We were originally scheduled to have a land-view room, but the awesome front desk staff was more than happy to help us out when we said we’d prefer a water-view room instead. The sun rose every morning over those mountains to the right. It was so cool to wake up early and watch/ listen to the island wake up!

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If you follow me on Instagram, you know I made a joke about this picture being pre-seasickness! We booked a snorkeling tour, but we didn’t know that it was going to take place on a speedboat. Neither of us had ever been seasick before, and we thought nothing of it. When we went to the captain’s office to check in, he told us that the water was pretty rough, and asked if we still wanted to go… of course we did! He told us that the first 20 minutes would be the worst. We sat down (first mistake) and braced ourselves. By the time that first 20 minutes came to an end, we were beside-ourselves-nauseous. The captain (who was incredibly kind and concerned for our well-being) told us that our best bet would be to jump off of the boat and swim to shore, where he’d meet us in about 20 minutes. It was a 10 minute swim. SWIMMING WHILE YOU’RE NAUSEOUS IS EVEN HARDER THAN REGULAR SWIMMING… but we made it! When it was time to get back on the boat, we decided to try standing up instead of sitting down- what a world of difference! We had the best time on the way back. The music was blasting, the boat was flying, the waves were insane (and the nausea was gone). I had no idea that the ocean could get that rough that far off of shore!

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This was after grilled bbq wings and mojitos… and if I could eat that every weekend for the rest of my life without consequence I totally would. So good. We were illuminated by the glow of the burning trash man:

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We were so curious and confused by this, ha! Right on the beach!


While we ate a lot of food that looked like this…

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We also ate a lot of food that looked like this! BBQ is a HUGE thing in St. Maarten, and almost every time we smelled it, we had to have it! With the way we were eating, we made an effort to keep exercising regularly (not in any way thinking it would undo our food choices, lol) in order to keep our energy up! When you go from grilled chicken, avocado, and fruit to ribs, mac and cheese pie (that was a thing) and French pastries, your get up and go takes a bit of a hit! Thank goodness for Energize (and thank goodness TSA didn’t confiscate it):

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The pic above was from the day when we were the first ones in the fitness center… and the air conditioning had been off all night. HOLY. SWEAT.


We did some hiking at Loterie Farms on Pic Paradis- this is a MOUNTAIN. Lizards and roosters running around, random streams and springs- it was beautiful, but very challenging. We did NOT hike this entire thing- we did about an hour and then decided to drive the rest of the way to the top. The roads up this mountain (and many others on the island) were SO steep that we were worried about our rental car making it up, but she never let us down #nissanforlife!

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We had such a perfect time. We weren’t at all ready to leave, but as always, it’s nice to be home. We missed Stella like crazy, and it feels so good to be back into our normal routine!

Do you get that same sense of comfort after returning home from vacation, or do you hate settling back into your routine? Any fun getaway plans this summer? I’d love to hear about them!



6 Ways to Break a Plateau

Stuck in a plateau? I totally know the feeling- I was there myself a few weeks ago! Plateaus are when sticking to the plan becomes so, so hard. SO MANY PEOPLE give up/ fall off as soon as the progress stops or slows. I get it- You’re eating right, you’re working hard, you’re planning your meals, you’re tracking… and the scale stays the same! Of course, progress is not all about the scale. If you have more energy/ your clothes are fitting better/ you’re feeling less stressed, you’re making progress! Sometimes, though, we want to see those numbers move, and I totally get that. Chalene Johnson, the mastermind behind PiYo and The Chalene Show, went over some tips that helped me break through my last plateau. I’ve included some of hers as well as some of mine below. Hooray for these things helping get back to the 130s!

Tip #1: Sleep

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Stella does what she wants.

Sometimes, to lose more, you have to do less. That’s counterintuitive, right? When we aren’t getting enough sleep, our stress hormones build in our bodies and make it more difficult for us to drop fat. Some things that are helping me get more sleep are not eating past 7 (makes me restless at night if I eat later), shutting off the Netflix at a set time (anyone else tend to lay there and suddenly realize it’s 11:30?), and having a set routine that lets my body know that the day is winding down. Bonus: Those morning workouts come a LOT easier after a solid 7 or 8 hours asleep.

Tip #2: Water

So important, so simple, and so easy to forget. I’ve found it helpful to drink a full glass of water with a little bit of lime juice immediately after my morning workout, and another one on my way to work. This gets about half of my water out of the way for the day. Even if I forget to pick up another glass for the entire workday, I’ve already gotten a ton in. This makes me less prone to cravings, and it does wonders for my skin.

Tip #3: Workout Change

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Want to see how strong your communication skills are with your significant other? Rent one of these bad boys.

Every once in awhile, you have to switch. it. up. You’ll be amazed at how quickly your enthusiasm for working out comes back once you get some different muscle groups moving. I loved 22 Minute Hard Corps, but as soon as I implemented some of these tips and threw CIZE into the mix, the pounds started falling off again. This has worked for me in the past as well!

Tip #4: Breakfast Like A King

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Breakfast like a king, lunch like a prince, dinner like a pauper. If you’re anything like I was about a year ago, you have this totally backwards. I get it. It’s nice to look forward to a big dinner after a stressful day at work, but when you’re packing in the food at the end of the day, you’re more likely to a) sit on the couch and watch tv all evening and b) have disrupted sleep. Increase the size of breakfast, decrease the size of dinner, and there’s a good chance that the scale will get moving again. I’ve found that a big plate of eggs, salsa and cheese for breakfast, a medium size lunch, and Shakeology plus a lean protein source works really well for me (along with snacks throughout the day, of course).

Tip #5 Workout Break

This one comes directly from Chalene- sometimes, your body needs a rest, and that is not something to feel guilty about. A lot of us (especially those of us in the coaching profession) have a tendency to bounce from program to program without really giving our bodies a break. It’s ok to take a week or two off and just do walking, or just do yoga, or just do nothing! Sometimes your body needs to rest to move forward.

Tip #6: Manage Stress


Is there anything that relieves stress like curling up with a dog? Nope!

Meditate. Go for sunset walks. Hug your pet. Watch a favorite show. Re-read a book you love. Call your mom. Visit your BFF. Cook a favorite recipe. Listen to calming music. When your body is stress, all of your energy goes to that stress. Let go and you’ll help your body let go of the weight too.

Have you ever dealt with a plateau? How did you get through it?

Want to chat health and fitness? Click here and send me a message. 

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10 Goals for 31

Hey there! I hope you had a fabulous weekend! I turned 31 yesterday, and I got to thinking about some things I’d like to accomplish this year.

  1. Go on a cruise.
  2. Hit and maintain goal weight.
  3. Get off Nexium.
  4. Get off Flovent.
  5. Have a weekly date night with Justin, even if that just means champagne and a movie in the living room.
  6. Pay off my car.
  7. Do personal development every. damn. day.
  8. Make more frequent trips to PA & AL to see our families.
  9. Read actual hold-in-your-hands paper books purely for fun.
  10. Climb another mountain on the same level of difficulty as Mt. Washington.

Putting them out there in writing helps me hold myself accountable! Any big goals you’re working on right now? I’d love to hear about them!

Motivation: My Go-To Videos and Podcasts

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Hey there! I found myself struggling with motivation today (we’ve all been there), so I used some of my failsafe inspirational speakers to get me going. If you need a little boost today, check these out!

Les Brown– If this guy’s story doesn’t bring tears to your eyes, you are made of stone. Labeled “mentally retarded- uneducable” as a kid (does that label make you shudder too?) Les has overcome more obstacles than most of us will ever face. The motivation he provides is so, so powerful- sometimes I listen to him instead of listening to music while I’m running.

Eric Thomas– This is INTENSE motivation. Just like Les Brown, Eric Thomas has a from-the-bottom-up story that lights a FIRE under you. When I’m having one of those days when I don’t want to do anything, I search him on youtube and just. keep. listening.

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The School of Greatness– My fellow coach Kelli turned me onto this Podcast and it is so killer! Every morning, I go for a walk and listen to one of the archives. It’s so positive and so educational- I things that I can put into practice immediately.

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The Chalene Show– You know those times when you get stuck in fitness? Maybe you’re trying to lose weight and the scale won’t budge, or maybe you’re trying to gain strength and it’s just not happening. Chalene is SO KNOWLEDGABLE on why these kind of things happen, and she gives awesome ideas on how to keep motivation up and push through those rough spots. She’s awesome!

What speakers motivate you? I’d love to take a listen!

Want to chat health and fitness? Click here and send me a message.

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Submitting Your Results- A How To!


Welcome to the week! We are having fabulous weather out here in Dayton, and I hope your day is beautiful too. I can’t wait to spend some time outside later today!

I’ve had a few of my amazing challengers wrap up their first program, and I am so proud of them (you awesome ladies know you who are ;)). One really cool thing that Beachbody does is award customers for completing programs in two ways:

  1. Everyone who completes a program, submits their before/ afters and completes a questionnaire gets a free program T-shirt (really- I have 3 of them).
  2. Everyone who completes a program, submits their before/ afters and completes a questionnaire ALSO gets entered into a pretty amazing contest. Beachbody chooses one transformation for a DAILY (yep, every freaking day) $500 prize. All daily winners are entered into the monthly competition, in which the winner receives a $1,000 prize. All monthly winners are entered into a quarterly contest, in which the winner receives a $5,000 prize. All quarterly winners are entered into the annual contest, in which the winner receives (get this) a $100,000 prize. ALL for completing a program and submitting pics/ answering some questions!

So HOW do you enter?

Step 1: Log into your Team Beachbody account. If you don’t have an account, click here to join.

Step 2: Look at your menu bar at the top. Hover over “Beachbody Challenge,” then click “Challenge Contest.”

Step 3: Haven’t started a program yet? Click “Commit now.” Already finished your program? Click “Enter My Results Now.”

Step 4: Upload your pictures, answer the questions, and that’s it! Your T-shirt will arrive in a few weeks, and you’ll be contacted via e-mail if you’re in contention to win one of the prizes.

Questions? Click here and send me a message!

Things I’m Loving Lately

The Compound Effect by Darren Hardy

I have a challenge group kicking off tomorrow, and while we’re focusing on fitness and nutrition (of course!) we’re also focusing on some personal development. This will by my third (!!!) time through this book, and I love it because I pick up on SO MUCH more every time! This book has such a positive tone, and it helps you figure out how to break negative habits in a way that makes you feel empowered, not deprived. I can’t recommend it enough!

Champagne Mangoes

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How are they so much better than regular mangoes? They’re on sale at our grocery store right now and I’m buying bags of them every time I need to pick up anything, ha! They’re so much sweeter than regular mangoes. The taste is so summery!


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Yep, still going strong on those morning workouts- all due to Energize. I like it so much that I ordered it on autoship so that I never run out! The flavor is like a strong lemonade- it’s not overly sweet, which means my tummy can handle it first thing in the morning.

Lost on Netflix

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Latest guilty pleasure- re-watching Lost on Netflix. I watched the entire series years ago, and I loved it so much that I’m watching it again. So good, and somehow so much more interesting now that I know the ending. Am I the only one who re-watches the entire series of old favorite shows? I’ve totally done this with The Office too!

Vanilla Peanut Butter Shakeology


I recently changed my monthly delivery from cafe latte to my old favorite vanilla, and I’m so glad to have it back- it’s so versatile! 1 scoop vanilla Shakeology, 1 tbs unsweetened cocoa powder, 2 tsp peanut butter, a splash of vanilla extract, 3/4 c cold water, and a handful of ice in the blender- so delicious.

What are you loving right now?

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