Do you know what this is???

I received my first check from Beachbody. For some of you, doesn't think it's a lot of money but for me I feel different about it. I tell you why.

For me it is more than $37 and some change.

I changed someone's life who made the choice to become healthy.

I changed someone's life to feel better about themselves.

I changed someone's life who doesn't have depression because that person was unhappy in their own body.

I changed someone's life because that person can smile again... and- taking selfies again.

I changed someone's life because that person made the choice to become healthy and save a lot of money in the future.

People who are overweight, most likely have health problems in the future. They will spend $$$ on medical bills and on medications.
What is your health worth??? To me it's my everything. Because if you not taking care of yourself how can you tell your children they should not do that or that. Our children look up to me.

For example: Lots of parents tell their children do not smoke it's bad for you, but at the same time they smoking in front of their children. How you supposed to be a role model.

I choose to become a fitness health coach because I wanted to save and change people life. I also wanted to stay home with my 9 month old daughter and still provide for my family.

Who would enjoy this job. If you have any question please ask.

Fitness Program-22 Minute Hard Corps Day 8-9

Monday I was doing Resistance 2 and Tuesday I was doing Cardio 2 plus core 1.

This is my second week. I hate it but I Love it at the same time. Resistance 2 I really enjoy because this workout pushes me to the max what I mean with that. I get really tired of each workout and i see i struggle but finish at the same time. You want to get tired and push yourself through each workout. That’s how you will get the most results as possible only if you eat the way you suppose to. What I mean with that you can exercise as much as possible and don’t get the results if you eating right. It is 80% nutrition and 20%. Abs are made in the kitchen, that's why I am really strict with my diet. I eat exactly how much I suppose to for example:

I eat 3 times a day Vegetables

I eat 4 times a day Protein

I eat 2 times a day Carbs

I eat 2 times a day Fruits

I eat 1 time a day Healthy Fat

I eat 2 times a day Dressing, Olives….

That is a lot food to me right. That’s why I love this program. I get to eat so much food that is healthy and I give my food exactly what it needs. That’s why I decided to become healthy and stay that way. 9 Years ago I didn’t understand the concept. Everytime I had a child I gained weight and I want to lose it that was the only reason why I started a fitness program and once I stopped exercising and eating right after a year or so I started to gain my weight back. Now I understand I was wrong IT IS NOT A DIET IT IS A LIFESTYLE>

• My health is more important than the food that destroys my body.
• My children are more important than unhealthy food.
• My life is more important than eating greasy food
• My money is more worth than getting unhealthy and starting to get health problems because i eat unhealthy and have to see doctors a lot and receive $$$ medical bills and medication.

What is your health worth??? You tell me.

Cardio 2 is not a joke. It is really hard to me but that is exactly what I need. That is the real thing. If you want to get in shape this program that’s it. That is the program what you need. It will pushes you in only 22 minute and the results speak for themself. That’s why I say this I hate it but i love it.

Fitness Program-22 Minute Hard Corps Day 5

Today was my fifth day. I was doing Cardio 2. I cannot believe I am on the 5th day of this program. Cardio 2 was really hard for me. I have to learn the new moves and wanted to keep up the video. I had to take couple breaks because it was really hard on me. I am not the strongest when it comes to my arms. For example we had to make kinda like a pushup and then jump on the other side which involves a lot of arm strength. I tried my best but I couldn’t do it 100%.

They always say the first time is always the hardest but what’s important to push through and when you do it the next time it will get better. I think that was my hardest move that I struggled. It’s important to recognize your strength and weaknesses and the goal is to improve. You  don’t want to do the same or less especially when you trying to get better and getting in better shake.

How can you monitor that you are getting better:

• Monitor how you feel doing each exercise. Write it down and note how many push ups for example where you able to do. You only can see if you are getting better and improve when writing it down. Later on you can go back and check your notes and see if your number impooves

• How do you feel with each move. Did you struggle? Was it easy for you. Ask yourself the question. Could I done better or did I give up. When exercising, you want to get the best out of every workout. That means pretend your life depends on it. More you push in your workout, better result you will get. This is the reason why we started exercising.

• You also can track each exercise with a Heart rate watch. It records heart rate, calories. It shows how much fat you burned. I have the fitbit watch and I love it. Because it tracks every exercise that I am doing and It’s very accurate

We all not perfect but let’s  push ourselves through every exercise and give it all. It may be hard, you may cry, you may give up and get back up. Wants you see the results, you will see this was worth it.

Fitness Program-22 Minute Hard Corps Day 4

Today was my fourth day. I had to do Resistance 1. I felt really stronger doing this exercise the second time this week. I remember when I did this workout the first time this week I was struggling with my push ups and only was able to do 10 at the time and then I had to go down on my knees. This time I wasn’t able to do all the 25 push ups BUT I was able to increase it to 15. I felt good about it because I was improving and that is my goal. I don’t expect to do it perfect. I am still not in perfect shape, I still want to lose at least 25 pounds and build muscle and I want to do a lot of push ups so I can tone my arms.

I have been working out with 22 Minute Hard Corps almost a week now. I haven’t lost any weight But what I see different is getting leaner and that is what is this about. The number on the scale is just a number. What is more important to me in the get healthier and look leaner.

I can tell my clothes are fitting better. So I rather see that instead seeing the number going down.

I started prepping my food because I work as a sales Person in Costco. If anyone has a membership at costco you know they always have samples available. The temptation is pretty huge. So beginning of this week I ordered from amazon prepping container and I started prepping my food while I am at work. It helped me a lot to stay focused and only eating the food that I have prepared.

It’s always about making better decisions. I made mine to prepare my food because I work to hard to fail.

If anyone has different Ideas how the stay focused please leave a comment.

Fitness Program-22 Minute Hard Corps Day 3

Today was my third day. I had to do Cardio 1 and Core 1. I felt much better doing this exercise. I did better than I did on Day 1. I was able to finish the workout without any problems or any breaks. I just reminded myself why I am doing this workout and why this is so important for me to get great results. I don’t care if my weight goes down. What I care most of it to get slimmer and to build muscles at the same time. I know the workout will get harder every week but I feel so much better when finishing the workout. Today I worked out when my 9 month old daughter was playing next to me and she was looking at me the entire. The workout is only 22 minutes. Who doesn’t have 22 minute to workout. After I gave birth to my younger daughter I said to myself I won’t make any excuses no more.

What I love on this program:

• It only 22 minute short
• Tony walks you through every move
• They are people like us
• I like the fact it’s cardio and weight training
• The first week you repeat the workouts which makes you stronger and you will get stronger if that is your focus
• You won’t give up
• You will ask for more because you actually enjoy working out and you will ask for more because it’s only 22 minutes long
• You will feel great after each workout
• Your muscles will hurt but it’s a good sign because you will get the best results

Let’s talk about how I did with my nutrition today. I did actually great today. I planned out my food and had 6 meals today. I love food and the best thing I can eat so much and lose weight at the same time. It is 80% nutrition and 20% exercise.

If you don’t eat right but exercise you will never get the results that you looking for. That’s the reason why i focus a 100% on my diet. I want to get the best results. Everyone can have a treat. We all human and we desire different things sometimes. But you need to learn how to stop or to recognize when is your limit. You don’t want to work so hard by exercising and then crash it because you can’t control yourself and make bad decisions.

I talk out of own experience. One day I stopped exercising for an entire week I gained 5 pounds back. It took me a whole week of hard work losing the pounds. Now, I ask myself the questions is it really WORTH IT!!!!

                WE ARE BETTER THAN THIS

Fitness Program-22 Minute Hard Corps Day 2

Today was my second day. It was resistance 1. I actually enjoyed this workout. I love working about with weights. I borrowed my sister the sandbag that you normally use in this program but it didn’t stop me from doing this exercise. I was using my dumbbells and I got the same workout in. Sometimes I have to look outside the box and see what else can I do when Not having the equipment.

White I struggled in this workout was mostly doing pushups. I could do 10 push ups and then I had to go on my knees to to finish up the last 10 push ups. I won’t beat myself up for this. I do as much I can but If I cannot do it any longer i go down to my knees and finish up.

What counts is that I am not giving up. That’s what matters. Don’t be perfect just be yourself push until you cannot do it nomore and do your best.

I feel so excited doing this program everyday. I feel healthier everyday I’m exercising and eating healthy.

Exercise is only a small portion when becoming healthy. I eat only healthy food. What I mean with that. I only eat homemade food. Not eating out at all. I don’t put myself in the situation where I have an option to eat out. What I focus on is. I have sure I have a good healthy breakfast every morning.

I normally have 2 over cooked easy eggs with a slice whole wheat bread. It only has 12 g of carbs. I love this bread. I also eat a serving fruit with it like (Strawberries, Plum, Apples,Cantaloupe) depends what I feel like eating. On top of that I make sure my breakfast has veggies too. I normally eat zucchini and squash. This is my favorite breakfast because I give my body exactly what it needs.

 Protein+Carbs+Veggies+Fruit=BREAKFAST

Fitness program: 22 Minute Hard Corps

Yesterday, I started the program and I was doing Cardio 1.  I haven’t done any real intense cardio exercise for a  long time. I remember doing Insanity 5 years ago when I was in better shape. I am about 20 heavier. I am not a quitter so I continue pushing through even though when I had to take a deep breath and take a break for a second but I went right back on it and continued exercising.

It was only 22 minute but those 22 minute were intense and sure was tired after the workout. I have learned something from this exercise. You don’t have to be perfect. You don’t have to do exactly how the do it but what you have to do is push through and don’t give up.

Doing cardio 1, I cannot wear tight sport bra because when I finished exercising I couldn’t breath no more. I couldn’t do the cool down because I had to sit down and relax, maybe it was a sign that I didn’t exercise for a long time but moving forward I won’t exercise with a tight bra no

more.

I continue to learn new things and getting better everyday.

Sometimes your mind says stop because it gives you a Signal but you have to defeat this because you’re stronger and there is a reason why you started this program in the first place.

                 Mini Meatloaf with red potatoes and Veggies

1 cup broccoli-cauliflower steamed

-1 red potato baked
-1lb lean ground beef 
-1/2 yellow onion, chopped 
- 2 egg whites 
- 1/2 cup quick oats 
- 1/4 cup ketchup 
- 1/4 cup tomato sauce 
- Salt, pepper and garlic powder to taste 
***I chopped an orange bell pepper and put at the bottom of the cups

Spray muffin tin with nonstick spray. Mix all ingredients for meat then ball up and place on top of peppers(if you choose to do peppers). Drizzle ketchup on the top of the meat. Bake at 400 for 35-40 minutes or until meat is cooked. 

And if you're doing 21 Day Fix these are considered 1red, 1/4 green, and 1/2 yellow for 2 mini meatloaves!  :)


I love making mini meatloafs. They are so easy to make. Even my daughter who is a very picky eater enjoys this meatloaf. I make a bunch of them and freeze them afterwards to make it easy on myself if I don't know what I should have for dinner. 

Red potatoes and vegetable go great together. This meals is healthy and it will make you full.

Regular exercise and the consumption of a healthy diet can lead to a host of benefits, including increased energy, happiness, health and even a long life. Exercise and diet are pivotal to determining a person’s overall health, and making them both part of your lifestyle can make a dramatic difference in how you look and feel.


Health Benefits
According to the U.S. Department of Health and Human Services, a healthy diet should consist of fruits, vegetables, whole grains, low-fat dairy products and lean meats. On top of eating well, you must also minimize your consumption of cholesterol, sodium, sugar and saturated fat. In conjunction with regular exercise, a healthy diet can reduce your risk of heart disease, osteoporosis, type-2 diabetes, high blood pressure and some cancers.


Weight
If you’re overweight, eating healthfully and exercising regularly can help you lose weight safely and keep it off. If you don’t have a weight problem, physical activity and a healthy diet can help you maintain your current weight and reduce your risk of gaining weight as you age. Healthy foods are generally lower in calories and higher in nutrients than other foods, and regular physical activity burns off extra calories to keep a healthy physique.=Energy
According to the National Institute of Diabetes and Digestive and Kidney Diseases, a combination of working out and eating healthy foods can boost your energy level and help you feel more alert and aware, both mentally and physically. Healthy foods give your body the nutrients and vitamins it needs to function at its best.


Mood
Exercise stimulates brain chemicals that help produce feelings of happiness, contentment and relaxation, so you’ll feel better if you workout on a regular basis. Physical activity can also boost your physical appearance as you burn fat and build muscle, which is a significant factor in boosting self-confidence and inspiring a satisfied life.


Diversification
Exercise and healthy eating can help make your life more diverse and interesting. Seek creative ways to be physically active in your daily life and don’t to stick with the same exercise routine all the time. Exercise with co-workers, go dancing with friends, play on a sports team and spend active time with your kids and family members. Following a healthy diet can al