80 Day Obsession Program Overview

It’s nearly here… The workout and nutrition plan that'll get get into the best shape of your life!!!

If you follow me on my Facebook or Instagram you might have seen that I'm getting excited about a brand new fitness program that has not yet been released yet by Beachbody.

80 Day Obsession is a new program created by fitness expert and super-trainer, Autumn Calabrese. Autumn Calabrese also created the 21 Day Fix, 21 Day Fix Extreme, Hammer and Chisel, Country Heat and more. 

Over the past few months I've been following the coaches in the Test Group and I can honestly say that the results from this program are going to blow your mind!!! 

The program officially launches in January of 2018 but in the meantime I will be providing you with information about it and gathering my gang together so we can get ourselves prepped and ready to rock this brand new program!!!. You can also get prepped for the program by joining me in a A Little Obsessed which is a sneak peek version available from right now until 80 Day Obsession launches in January! Oh, and did I say that access to A Little Obsessed was free?!!!! All you have to do is sign up for a free account here and you'll get all the snack peek workouts streamed for nothing!


Now I know you're dying to find out more about this fantastic new program so lets talk about what 80 Day Obsession is all about.

What is the 80 Day Obsession?

This program is an effective, step-by-step approach to building a shaped, curvy, lifted butt while simultaneously shrinking your core and getting those abs to peek out at you! It’s 80 days of obsessive focus on fitness and nutrition spread over 13 weeks. In all the program lasts 93 days including your rest days.

Is it extreme? YES!!! The workouts are intense and they average 45 to 55 minutes in length. The diet guidelines are every bit as demanding!. You will be following a professionally calibrated macro-nutrition plan perfectly timed to produce amazing results at each phase of the program. Yes, the program is intense because it's designed to help you get in the absolute best shape of your life. So it's really important that you follow the program to the T in order to get the results that you want and expect.

This program works your entire body but there are days specifically designed to work your butt, your legs, your core, arms and cardio. Every single workout is different each day and no two days are EVER repeated!

What Equipment Do You Need?

You will need to get your 80 Day Obsession Packs in plenty time to start your Day 1 on 15th January 2018.
The packs are released on 14th December 2017, so that gives you plenty of time to get yours ordered and have everything ready!
You will also need a set of light, medium and heavy dumbbells.

There are plenty of packs to choose from depending on what you already have at home and when you order between 14th December 2017 and 14th January 2018 you will receive £10 DISCOUNT off the retail price. This is fantastic value because the packs are already heavily discounted compared to buying everything separately.


What Pack Options Are There?

Packs for NEW CUSTOMERS:

They all come with one years subscription to Beachbody on Demand, the Portion Fix containers, resistance loops and sliders.


Option A: The MEGA Challenge Pack
Comes with RECOVER & ENERGIZE for the WHOLE duration of the program along with one months supply of SHAKEOLOGY.

Option B: The COMBO Challenge Pack
Comes with one container of RECOVER, one container of ENERGIZE and one months supply of SHAKEOLOGY.

Option C: The BASIC Challenge Pack
Comes with your choice of either THE PERFORMANCE STACK (1 container each of Recover & Energise) or SHAKEOLOGY (1 months supply).

Packs if you ALREADY SUBSCRIBE TO BEACHBODY ON DEMAND:

These are the COMPLETION PACKS and they all include the Portion Fix Containers, resistance loops and sliders.


Option A: The MEGA Completion pack
Comes with RECOVER & ENERGIZE for the WHOLE duration of the program along with one months supply of SHAKEOLOGY.

Option B: The COMBO Completion pack
Comes with one container of RECOVER, one container of ENERGIZE and one months supply of SHAKEOLOGY.

Option C: The BASIC Completion pack
Comes with your choice of either THE PERFORMANCE STACK (1 container each of Recover & Energise) or SHAKEOLOGY (1 months supply).

Option D: ACCESSORIES & PERFORMANCE pack
Comes with 4 containers of RECOVER & 2 containers of ENERGIZE to last you for the duration of the program.

Option E: ACCESSORIES PACK
Comes with the Portion Fix Containers, Resistance Loops & Sliders.

REMEMBER if you order BEFORE 15th January 2018, you will receive a £10 DISCOUNT on your pack. You can order your packs as from Thursday 14th December 2017.


What Is The Nutrition Plan Like?

The nutrition plan follows the Portion Fix containers for measurements but it is totally different than the 21 Day Fix or other Beachbody programs. You are eating at specific times of the day and you have a pre and post workout meal. You can keep it basic and follow the meal plan or you can get fancy with your recipes. I know that I will be keeping it as simple as possible! I'll replace 1 meal or snack a day with Shakeology and I'll be using the Beachbody Performance Line every single day, just like I do now! I use the Energize pre-workout and the Recovery post-workout. It truly is my saving grace. It's worth every single penny of investment for me. 

I will be going into more detail with the meal plan in the next few weeks. The best part about the whole program is that you get to have a refeed day in which you get to have more carbs to refuel and jolt your body back into results. The first refeed happens at week 6!

Who is the 80 Day Obsession for?

This program is for anyone who is ready to get strict with their nutrition and see how far they can go with results!! You do need to have a base level of fitness and it's best if you already understand Portion Fix and clean eating. If you have more than 40lbs to lose I suggest using the next few weeks to get moving with A Little Obsessed so that when you start this program it will be the most effective for you.

There were people in the coach test group who had over 100lbs to lose and they made sure they modified as necessary but still gave it 100% every time and they smashed it too! There were people of all different shapes and sizes in the coach test group with different goals to each other and it showed that this program is not all about losing weight but it’s also about booty gains, ab definition and gaining muscle too!

This program is good for:

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

- Women looking to add some curves WITHOUT bulking up

- 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

The really good news is this! You have time to get ready for 80 Day Obsession which is why I am here to help you get your nutrition in check and your fitness up to speed. Just reach out and I'll help get you started.

My personal goals with this new program will be to lose fat from my midsection. I'm reluctant to say "I want to lose weight" because realistically I may not see the scale shift much with this program. What I WILL see instead is inches lost and visible changes to my body. I want to slim out my tummy, make a start on seeing some baby abs, strengthen my legs and lift my bum. I want to feel stronger and leaner and healthier because I am fuelling up with the right foods! I am intrigued by the timed nutrition and the workout blocks and I'm excited to see what it'll do for my body and how I feel. All I know is that I am a firm believer in Autumn’s programs and nutrition plans and I've watched some fantastic transformations progress throughout the course of the test group for 80 Day Obsession. I KNOW this will work as long as I do!!!

What can you do to prepare for this program?

Take the next couple of weeks and join me in doing A Little Obsessed and start building a solid foundation for fitness and nutrition. Let me walk you through clean eating and exercise together!!

80 Day Obsession will launch on January 13th and a new workout will be posted each day for 80 days.

Remember to fill out my application form below to reserve your space in my 80 Day Obsession Beta Group starting Monday 15th January.

Let’s get ready to be in the BEST shape of your life! Are you ready to get OBSESSED?!!!

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Too Much of a Good Thing? - Natural Sugars and What to Watch Out For

Can you have too much natural sugar in a day? Can it affect your weight loss?

Talking to one of my challengers recently we were having a discussion about why she was struggling to lose those last few pounds. She was disheartened that she was stuck at a plateau with her weight loss. We were chatting about nutrition and trying to work out what it could be that was causing this effect.

I have also had the same experience and despite eating clean and following correct portion sizes I was still stuck at a plateau. So I took some advice and looked at the amount of sugar I was consuming each day and made a choice to cut it down. 

Now, I wasn't eating cakes, biscuits or sweets at all - that wasn't the problem. What I realised when I started tracking my daily food intake was that I was eating way too much natural sugar. It's so easy to do. Fruit is healthy right? Right! But it still contains sugar and oftentimes quite a lot of it! I saw that I was eating a large banana in my breakfast shake, an apple as a snack mid-morning, carrots and hummus as a mid-afternoon snack. 

From a general perspective that looks perfect, clean and healthy. But in reality I was taking in too much natural fructose and it was stalling my progress. It wasn’t until I started tweaking my daily sugar intake that things started to change!

So I am going to give you a glimpse into my own head and how I tweaked my plan.
When you are trying to lose those last few pounds or even want to break a plateau your food consumption really makes a difference.

When planning out my meals I never put grapes, mangoes and bananas in the same day. I always space them out.

Always measure your grapes. It’s super easy to grab a few handfuls here and there (or even eat a whole punnet!) but with 23 grams of sugar per serving that adds up really quickly. I measure my grapes out, put them in a bag or pot and only eat what is in there!

For bananas, I very rarely eat a whole large banana any more. I usually get my food shop from Sainsbury's and they sell bags of small bananas so I usually buy these as it makes life easier for me. I put either 1/2 a large banana or one small banana in my shake most days unless I am going to be eating grapes then I leave out the banana.

For fruits you always want to measure them out. I do two cupped handfuls or 1 cup of fruit per serving. My colour coded portion size containers make this really easy for me to do it.

I keep my fruits to 2 servings per day. I try to eat berries as a preference because they are so full of antioxidants that I get an extra hit of goodness! Apples have always been the easiest snack for me as they are so easy to grab and go and they keep well so most days I do an apple and 12 raw unsalted almonds as my morning snack!

Veggies - You've got to watch out for these little suckers. Sweetcorn, peas, and carrots contain a fair bit of sugar. In fact, I don't even class sweetcorn and peas as part of my veggie intake anymore, I treat them as carbohydrates.  

Something I noticed when I started to pay attention is that there are a lot of places that sugar is hidden. You have to read your labels on everything. You would be so surprised at the random places and names for sugar.

If you need a sugar substitute then go with raw honey, raw maple syrup, agave nectar! Try to stay away from everything else. It will definitely make a difference.

Also, when I did start cutting back the sugar I started craving it quite a bit! It took about a week before the sugar cravings were completely gone. Now I am pretty good at not needing something sweet after dinner. In the past I had to have something sweet after dinner. I can bypass all that now and know that I want to reach my goal weight more than I want the biscuits. Don’t get me wrong! I can eat Haribos with the best of them and I do let myself have something if I really want it. But I always step back from the situation and ask myself the question instead of mindlessly eating it. More often than not I decide not to but on the odd occasion I choose to it’s in moderation.

If you want more tips like this, customised meal plans, fitness support, recipes and tips then ask me about my next challenge/support group and how you can get the support you need to make this a lifestyle change rather than a crash diet!

How to Get Started RIGHT!

Real Life Tips to Get You Set off on the Right Foot!

Whenever you are starting a new exercise routine it's dead important to make sure you are doing a few key things! The number one most important thing is to eat enough! I know you might have been used to cutting your calories down in that past but your body will not thank you for it. You need to make sure you are fuelling your body with good food and enough of it to get you through the day. If you are feeling hungry, tired or lacking in energy the chances are that you are not eating enough food and/or the right kind of food! 

You are going to be eating a lot more when you start eating clean, but don’t let that scare you. As an example, 6 egg whites sounds like loads, but it is only 99 calories. Not very much at all! You are going to be eating more nutrient rich and dense foods which will fill you up quicker and will give your body all the goodies it needs!

Here are some great tips:

1. Eat your first meal within an hour of waking. I usually work out first thing in the morning, so if you are the same then you have two choices.  You can have something small when you wake up like a banana and a glass of water, or you can go straight to your workout area, drink your pre-workout formula and get your sweat on. I prefer the second option! Immediately following my workout I shower and head to the kitchen to make myself a clean breakfast. Usually my porridge with some chopped fruit like strawberries or half a banana, or my Shakeology blended up with some frozen berries. If I don't work out first thing in the morning then I always eat within an hour of waking. I love to drink warm lemon water first thing, before I even eat. Lemon water is a wonderful way to detox and jump start your metabolism for the day.
2. Plan ahead. Designate a food prep day! For me, this always happens on a Sunday. I may not get it all done in one day but I do make the time to plan out my meals. I pre-portion my snacks, make my menu and print out a copy to keep handy in the kitchen. I have my food ready to go so that I am never left in a position where I have to make a bad food choice. Planning ahead is the key to success!! I cannot stress this enough! Here are some great clean eating tips that helped me get started!
3. Measure everything whenever possible. Purchase portion control containers or measuring cups and a kitchen scale! I love using my colour coded portion control containers because they're so easy to us! It is so important to know that you are eating the correct portion sizes. This is the one thing that everyone tells me that they slip up with at first. It’s so hard to know exactly what a proper portion size is. So take some time to understand how to use your containers properly, weigh your food, measure out 4-6 oz meat, 2 cupped handfuls of fruits and veggies and 1 cupped handful of starchy carbs so you know what it feels and looks like! It will greatly improve your success with your diet. Great video by Tosca Reno on portion sizes.
4. Eat every 3 hours (usually 5 to 6 times a day) This is the secret to speeding up your metabolism!!! People who eat small frequent meals throughout the day paired with a complex carb (fruits and veggies) and a protein are less likely to over eat and do not have spikes in blood sugar levels throughout the day. When you make a point to eat every 3 hours you are constantly fuelling your body with energy! We NEED energy to do our workouts and function properly! So set a timer on your phone or watch and EAT when it goes off. Even if you are not hungry! I promise you will lose weight this way.
5. Drink lots of water! I always have my refillable water bottle beside me! If not, then I grab a bottle of water. You can add some lemon, orange, cucumber or berries to flavor your water. But hydration is key to keeping your metabolism burning and your weight loss on the straight and narrow.
6. Take a multivitamin, and if you are lifting weights it may be a good idea to add in some calcium.
7. Consistency is key! If you have a day where you slip up … DON'T GIVE UP! Start fresh at your next meal or the next day. You can do it!

Note: Don't eat starchy carbs after 7 pm or at least 3 hours before bed. Limit fruit to twice daily, berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple and a handful of nuts in your gym bag at all times in case an energy slump hits!

As always if you need any help designing a fitness program to meet your needs or help with your nutritional needs I would be glad to point you in the right direction! I’m here to help at any time and it truly is my passion so don’t be afraid to speak up and ask! The easiest way to contact me is by email at tracylkinsman@gmail.com or by setting up a free account here and we can chat about how we can get YOU started!

Clean Eating Tips That Work for ME

When I chat with my challengers it seems as though exercising is a fairly easy task to accomplish, but eating the correct amount of foods and what exactly to eat are the most difficult things for people to master.

So I've noted down some of my best tips to help you succeed.

Portion sizes

- The strategy does not count calories, sins or points. Instead you are guided by simply following correct portion sizes and pairing the correct foods together. So it is very easy to stick to the correct plan because you don’t need any fancy sliders to figure out your calories or scales to measure your food. 

A serving of protein is the palm of your hand. A serving of complex carbohydrates such as apples, oranges, veggies is 2 cupped handfuls and a serving of starchy carbs is the size of 1 cupped handful.
If you follow the correct portion sizes you will stay on track and are less likely to over indulge.

Drink a large glass of warm lemon water when you first wake up before you eat breakfast. Lemon water is a natural detox and it also jump starts your metabolism in the morning. I use a lemon squeezer and squeeze an entire lemon into my cup and fill to the top with warm tap water. Then, I do not allow myself to eat breakfast until the entire glass of water is gone.
Tip: Lemons tend to go bad quickly so to get the most out of your lemons, squeeze all of the juice into ice cube trays and then just pop them out and go each morning!

Get a lunch bag - You can pick up a cheap and pretty lunch bag almost anywhere these days that are perfect for packing healthy snacks and meals. On Saturday I always sit down and plan out my meals for the week. I make my shopping list and normally place my order online either to be delivered or for me to pick up on Sunday morning. Then I cut up the fruits and veggies and portion into serving sizes for the week. I measure out hummus, nuts as my proteins to pair with my fruits and veggies. I use little food storage containers or food bags to keep them in in the fridge. Then, if I am out running errands I always pack a snack and even an extra one! I throw my shaker cup in my bag and a sachet of Shakeology because you can always find water somewhere! Then, I am never stranded and starving! I will never let myself get to the ravenous stage where I eat everything in sight!

Carry a refillable bottle with water everywhere you go. Mine is like an extension of my arm! You can add lime, lemon, cucumber and strawberries to your water to give it flavor. No fizzy drinks or juice! I’m telling you that it’s full of empty calories and you are not going to lose the weight if you drink fizzy drinks or juice! Just WATER!

Drink green tea if you get hungry. I've found that it helps with my cravings especially in the evening!

Are you the type of person that needs something sweet after dinner? I definitely am!!! If you really, truly can't resist have a small piece of fruit and leave it at that!

Another thing that I do all the time is cook extra chicken for your lunches on Sunday or whatever day you are going to use as your prep day. That way you can slice it up and put it in a tupperware and pull out for salads or wraps for the rest of the week. A tip that I've recently discovered and has become an absolute staple in my meal prep every week is to buy a whole chicken and put it in the slow cooker on high for 5 hours. You don't need to put anything at all in the pot with the chicken so it's literally the easiest thing to do! The chicken falls off the bone when it's cooked, and I usually shred it while it's still warm and store it in a container in the fridge to use in salads or for our family favourite Chicken Enchiladas recipe.

Also, cook extra for dinner and place in containers for lunches throughout the week.

You can replace any foods so long as you replace a complex carb with another complex carb etc. So if you don’t like bananas replace them with an apple. If you don’t like almonds replace with all natural peanut butter!

BODY BEAUTIFUL/BODY HEALTH FORMULA
80% nutrition + 10% exercise + 10% genetics = body beautiful/body health


EAT CLEAN PRINCIPLES




1. Eat six small meals a day. Eat every two-and-a-half to three hours. I've been known to set the timer on my phone to remind me when to eat! Now that I have been doing it for so long my body just tells me that its time to eat!
2. Eat breakfast every day, within an hour of rising. I exercise first thing in the morning and I don’t eat before hand. I get up, drink my pre-workout formula, workout, drink my recovery drink, grab a shower and then make breakfast.
3. Eat a combination of lean protein and complex carbohydrates at each meal. A lean protein would be plain unsalted nuts, all natural peanut butter, white meat such as chicken and fish, eggs. A complex carb is your fruits and veggies such as bananas, apples, oranges, cucumbers, carrots, tomatoes, to name just a few.
4. Eat sufficient (two or three servings) of healthy fats every day (EVOO, avocado)
5. Drink two to three litres of water each day. I make this a MUST! If you want to lose weight then you must drink a lot of water each and every day. If you don't drink enough water you body actually holds on to water weight. Drinking water speeds up your metabolism and helps you lose weight.
6. Carry a cool bag packed with clean foods. Even if I am pretty certain that I am going to be home before my next snack or meal I still throw into my bag an apple and a handful of unsalted almonds and a bottle of water. It is super easy to throw in a packet of Shakeology and your shaker cup. Then you are never left scrounging for a meal or grabbing something from a petrol station. you always have a healthy snack or meal to hold you over!
7. Depend on fresh fruits and vegetables for fibre, vitamins, nutrients and enzymes. Limit your starchy complex carbs to two to four servings each day. I suggest not relying too heavily on juices. I would aim to get your servings of fruits and veggies each day from actually eating them. This way you get the added fibre from the skins of the fruits! Juices more often than not have added sugars and additives that our bodies do not need.
8. Adhere to proper portion sizes.

PORTION SIZES

Protein: palm of one hand.



Starchy complex carbohydrates: What can fit into one cupped hand.



Complex carbohydrates from fruits and vegetables: What can fit into two cupped hands together.




Healthy Fats: One scant handful of nuts, 1 to 2 tbsp of oil.


TOP 10 THINGS TO AVOID:

1. Sugar, white flour and over processed foods. Bread from the bread basket when you are out to eat. I find that bread bloats my stomach terribly about an hour after eating it so I try to avoid it in general, and especially when I'm trying to lose weight I will cut it out completely!

2. Artificial sugars - Splenda, Hermesetas, Canderel, etc are not good for your body at all. They are full of chemicals and have an effect on your body similar to sugar.  I reccomend agave nectar and honey if you need to sweeten something. Even then I still think you should use it sparingly. Sugar is addictive and the more you have the more your body will crave it!

3. Sugar-loaded drinks such as fizzy and juice - NONE AT ALL!!!

4. Super-sizing your meals or portions - If the portion size you're given at a restaurant is large ask for a box and take half of it home. Even if it’s a healthy meal that does not give you permission to throw your rules out the window! You can eat the right kinds of foods and have too much and still not see results.

5. Alcohol, try your best to limit it. My rule of thumb is for every alcoholic drink that you consume you must have 1 full glass of water!
Alcohol is full of sugar and empty calories so you need to ask yourself, is this short term sacrifice of drinking worth the long term results of me feeling amazing in my body and having the confidence to put myself out there!

6. Chemically charged foods - So this mean diet ready meals, lean cuisines or any other processed meals. Take a look at the labels on your food. If there are more than 3 ingredients and you don’t understand what they are then you probably shouldn’t buy it!

7. Foods containing preservatives

8. Artificial foods such as processed cheese slices or meat.

9. Saturated and trans fats

10. Calorie dense foods with no nutritional value like cakes, crisps, sweets and chocolate.


TOP 5 WAYS TO MAKE EATING CLEAN EASIER FOR YOU

1. Pack a cool bag everyday
2. Carry a water bottle everywhere
3. Make a shopping list and stick to it - I sit down with my white board, shopping list and recipes and plan out my meals so that my entire family can follow the same eating schedule. It works and we are all happy!
4. Prepare planned leftovers
5. Keep your cupboards stocked with staples. Staples for me are apples, all natural peanut butter, almonds, cashews, raisins, chia seeds, and olive oil! If I run out of fresh fruits and veggies I turn to nuts and raisins!

TOP FIVE EXERCISE TIPS

1. Set realistic goals for yourself - weekly, monthly and yearly.
2. Train all of your major muscle groups, arms shoulders, chest, back, legs and abs.
3. Challenge yourself - vary your routine every few weeks.
4. Keep cardio fun - try new activities
5. Stay focused - put your mind into your muscle.

If you would like more information on how you can transform your lifestyle with eating clean please message me at tracylkinsman@gmail.com or go to https://www.teambeachbody.com/shop/gb/coach/signup?referringRepID=1527682 and create a free account and together we can reach your health and fitness goals one day at a time!

How to Know What Correct Portion Sizes Are....

Tosca couldn’t have said it better!

Are you struggling with eating clean - what to eat and when to eat it? 

Well then, you'll want to check out this YouTube video on portion sizes to get your mind in the right place!
Tosca is the queen of clean eating and watching this video changed how I thought about food completely!! I have followed her tips for the past 2 years and I have lost weight eating clean, drinking my Shakeology and exercising 5-6 days a week! 

It’s the easiest lifestyle change ever and totally doable!!

If you want more information please message me at tracylkinsman@gmail.com and I’d be glad to help you develop a plan to start eating clean and getting lean!!

Oh No - Sore Muscles! What Shall I Do?

I have been working out most days for the past year and I still experience muscle soreness! Just these last couple of weeks I started Insanity: Max 30 after last doing it a couple of years ago and man were my legs hurting!  I have been doing various workouts in the last few months including The Shift Shop, 21 Day Fix and 21 Day Fix Extreme and they all have lots of lunges, squats and ply work but it just goes to show that when you switch up your workouts you still work your muscles in a different way! So instead of taking a rest day and using that as an excuse not to workout when I was so sore, I chose a workout that did not target my lower body, but instead doing an upper body workout! The researcher that I am looked up working out and muscle soreness since so many of my clients experience it when they start my challenge groups. I figured it would be well worth sharing with all of you as well! Who isn’t sore from working out at one point or another! It’s best to know how to handle this discomfort.

It’s common for beginners to experience muscle soreness that lasts for a week or two, just as seasoned exercisers will be sore after a tough work out. Yes, you should keep working out even though you are sore, but there is more to it than that. The only way to avoid muscle soreness is to not workout at all! And that is certainly not going to get you that body you envision in your mind!

Muscle soreness has two primary causes. The first soreness you experience happens during your workout (“the burn”) and should subside within a couple of hours. This is caused by lactic acid production. When you are training and your muscles are not getting enough oxygen (anaerobic glycolysis), lactic acid builds up. You can break down lactic acid by continuing to move and by doing light aerobic exercise (such as walking) after your workout. This is why cool-downs are so important, especially for beginners. The longer you cool down, the faster that lactic acid will leave the muscles (typically within an hour).

The type of muscle soreness you are experiencing up to a day or two (and sometimes even three) after your workout is known as DOMS (Delayed Onset Muscle Soreness). DOMS is caused by microscopic tears inside the muscles, resulting from weight-training or fully exhausting the muscles during cardio. This is normal. Again, beginners will be more sore and usually for longer, but if you really worked as hard as you should have during a session, you should be somewhat sore for the next day or two.

This is where rest comes in. You absolutely must rest the muscles you worked for 1-2 days after a workout. 

This is the beauty of my exercise programs  - they are designed to alternate the muscles that are used from one day to the next. If you follow the workout schedule as it's laid out you should find that you recover quicker because you're resting your sore muscles whilst working other muscles.

If you're not following a specially designed program take at least one day off between strength training sessions, and if you are still very sore, take 2 days off. (This means from lifting, not from all exercise such as cardio). If you don’t let your muscles recover and repair, they will continue to break down and you will actually get weaker.

To help prevent soreness in the future, and alleviate some of it now, be sure to:
1. Always warm-up for 5-10 minutes and cool-down for at least 5 minutes.

2. Stretch after a warm-up, during your workout, and after you are done. Only stretch when your muscles are already warm from some kind of light activity.

3. Stay active. The more your muscles move, the faster they will recover from exercise and soreness. If you choose to rest completely instead of “actively recovering” with light exercise, you’ll probably be sore longer.

One technique I’ve recently discovered and have used with some success to reduce my own muscle soreness is to use a foam roller regularly as a part of my cool down. This has been particularly helpful for me after after I start a new type of exercise or a new training routine. Plus it just feels fabulous to stretch out your muscles. The key is to find the sore spot and lay on it. So use the foam roller find the hot spot and just sink into it slowly moving back and forth almost giving yourself a massage! It might  hurt a little to start with but be gentle and slowly increase the pressure. Feel the knots and tension melt away!

There are also some great post workout drinks and foods that you can consume to help reduce the post muscle soreness and help your body to recovery faster.

The most important meal you eat is the one that you have directly after your workout. For about an hour after your workout, there’s a window of opportunity when your muscles are literally starving for nutrients. We call this the golden hour. And the meal you eat at this time is the most important for building muscle and replenishing energy sources.

The first thing your body needs is a fresh supply of amino acids. Amino acids are the building blocks of protein and are used by your body for making muscles, hormones, neurotransmitters, bones and all sorts of other important things. Exercise depletes critical amino acids such as glutamine, valine, isoleucine and leucine – and the way you replenish your body’s supply is with protein. That means meat, chicken, eggs, fish or whey protein powder.

The second thing you need is some carbohydrate. Exercise draws upon your body’s stores of glycogen, which is the storage form of sugar. Glycogen waits in the liver and the muscles for a signal that sugar is needed: “Hey, she’s exercising, let’s give her some fuel!” Your body can hold about 1,800 calories of sugar as glycogen, which is plenty to fuel any workout short of a marathon, but athletes do best when their glycogen stores are full, so unless you are on a carb-restricted diet, some slow-burning carbs after working out is a good idea. (Hint: The best carbs are oatmeal, brown rice, grains like quinoa, sweet potatoes and all vegetables and fruits).

Your muscles need protein for repair and growth, and your body needs some carbs to replenish its glycogen stores. Truth be told, after a hard workout your body will be crying out “Feed me!” Remember, right before exercise you have to consider the time it takes to digest food, so you need to go light. But post-workout is the ideal time to have a full meal. So what’s the best meal, or combination of foods, to have post-workout?

Shakeology is a great post workout meal. It has a perfect combination of protein and carbs along with all the essential amino acids and nutrients your body needs to recovery from the workout you just did. At least you don’t have to stand there in the kitchen wondering if what you're eating is the right option. Instead whip up a shake and go! Delicious!

Recover Post-Workout Formula –
Beachbody Performance Recover tastes so great, you won’t believe how good it is for you! When recovering from intense workouts, Recover Post-Workout Formula will provide you with the vital nutrients you need to bounce back from your workout. And the delicious, smooth chocolate flavor makes it the perfect post-workout reward.

Benefits:

Promotes faster muscle recovery while helping to manage exercise-induced muscle soreness. Helps muscle strength recovery, especially after intense workouts.
Fast-, intermediate-, and slow-release proteins ensure a sustained supply of nutrients to improve muscle recovery and promote muscle growth.
An ideal 2:1:1 ratio of leucine, isoleucine, and valine, branched-chain amino acids that are unique for their ability to help promote muscle synthesis and support rebuilding.

Chicken and Mixed Vegetables

Four ounces of skinless, boneless chicken breast contains almost 35 grams of high-quality protein as well as small amounts of calcium, magnesium, zinc and iron; 255 mg of phosphorus; 287 mg of heart-healthy potassium; and 75 percent of the recommended dietary intake for niacin, a B vitamin that’s important in energy metabolism. One large (6-ounce) chicken breast is even more loaded: It contains more potassium than there is in a medium banana, plus a whopping 53 grams of protein.

The fat in boneless, skinless chicken is mostly monounsaturated. Only 1.1 grams of the 4 grams of fat in 4 ounces of chicken is saturated fat. The vegetables provide carbs and fibre. If you like, you can have half of a sweet potato with the meal and a spoonful of olive oil and/or almonds on the vegetables.

Breakfast Anytime: Omelette with Avocado

Eggs are just about the best source of protein on the planet. Mix with as many vegetables as you like for a perfect meal. Serve with avocado for a nice dose of fibre and monounsaturated fat.

At the Gym: Whey Protein Shake

I consider whey protein powder the best protein powder available. You can mix whey powder with frozen berries, a frozen banana (my favorite) and water, or with almost any combination of ingredients; I’ve thrown in a spoonful or two of peanut butter, oats, chia seeds, and made it with unsweetened almond milk, coconut milk or oat milk. All work. The whey provides the protein; the berries or fruit provide the carbs. You can of course make the shake with milk or soymilk, but watch out for the calories.

The Three S’s: Salmon, Spinach and Sweet Potato

Here’s the ideal balanced meal. Wild salmon for protein and omega-3s, spinach for the cornucopia of vitamins and minerals (including the superstar of eye nutrition, lutein), and a sweet potato for slow-burning carbohydrates. It’s an almost perfect meal. You can add a little flaxseed oil (or olive oil or butter) to the sweet potato but watch your portion size: While these additions are all brimming with health, they’re also high-calorie items.

Bodybuilder’s Delight: Tuna, Brown Rice and Vegetables

You can’t go to a “hard core” gym without seeing a bodybuilder eating this old classic from a Tupperware box. A single can of tuna in water provides an astonishing 42 grams of high-quality protein for under 200 calories. That same can has more than 100 percent of the daily value for niacin, 29 percent of the daily value for vitamin B6 and 82 percent of the daily value for vitamin B12. And tuna is a superb source of the vitally important cancer-protective trace mineral selenium. Add some brown rice for fibre and carbs, load up with vegetables and you’re good to go.

You can’t go wrong with any of those five, or variations thereof. They’ll load up your body with the energy needed to refuel and the protein needed to rebuild and repair muscle. Couple them with frequent workouts, and you’ll be on the way to the body of your dreams.

Working Out is Better Together - Introducing DOUBLE TIME!

How many of you feel like you just don't spend enough quality time with your family?

How many of you are looking for a FUN way to spend time together?

As a busy mum of two boys, I KNOW how much kids these days like their electronics!! Well now it is time to put down the phones, the laptops, and the video games. It is time to GET ACTIVE and do it TOGETHER!

I have been leading by example with my boys for the past 2 years teaching them healthy choices and teaching them the importance of exercise and I am so excited that we now have a program that is perfect for kids too!!

Double Time with Tony Horton is Beachbody’s newest program and it is designed so making a healthy lifestyle is something you can do with another person!

What is Double Time?

Tony is back with an exciting and entirely new at-home fitness concept: working out with a partner! This program is designed to keep families of all fitness levels active. You and your spouse or a friend (or one of your own kids) will take on daily partner workouts and healthy eating for 30 days. Working with a partner gives you extra motivation and accountability to switch with the program, plus you get some bonding time while you get active! Double Time is a 30-day program with total-body workouts (all 35 minutes or less) that feel more like play and less like work!

Who is it for?

Any partner pair! You can workout with your kids, your spouse, your parents, your friends, or anyone! This program is designed for people of all fitness levels. It's even perfect for grandparents to do with their grandchildren, or even to do together to stay active! It is recommended for ages 8 and up.

What equipment is required?

You will need a Buddy Ball in order to complete the workouts as intended. This comes as part of the Double Time Challenge Pack!

What is included with the Double Time Challenge Pack?

A 30 day supply of our nutrient dense superfood drink,

Annual All Access Membership to Beachbody On Demand, where you can stream your Double Time workouts,

Printed version of Double Time Eating Guide, Start Here Guide and Workout Calendar,

Beachbody Buddy Ball- which is essential for double time workouts,

Shaker cup!

Check out the Double Time Shakeology Challenge Pack Here


There is also an option to get the physical DVDS and an extra shaker cup as well for just £20 more!

Do you want the physical DVDs?

Here is your option! Double Time DVD Challenge Pack

Double Time Family Fun Group!!

I am going to be hosting with my team a Double Time Family Fun Group starting on the 13th of November. If you are interested in joining please complete the application below!

The requirements are that each participant is committed to participating in the group, completing the 30 day workout calendar, making healthier meals and snacks and replacing 1 meal a day with  our superfood drink for the duration of the group.

I’ve been teaching my kids clean eating for the past 2 years and I’m excited to share what has worked for us with all of you!

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Slow Cooker Beef with Cabbage and Potatoes

I'm loving this feast of beef, cabbage, carrots and potatoes. It's perfect now that the weather is getting cooler and the darker evenings are drawing in. In this recipe brisket is simmered in a strong aromatic spice blend at low and slow heat to ensure it's lovely and tender. 

Photo: Brian Kennedy; Styling: Lindsey Lower

Ingredients:

Salt
Freshly ground black pepper
2 tablespoons brown sugar
2 teaspoons mustard powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1 (1kg) beef brisket, trimmed
1 cup beef stock
3 tablespoons cider vinegar
2 teaspoons Worcestershire sauce
2 medium onions, cut into wedges
4 garlic cloves, crushed
2 bay leaves
1 head Savoy cabbage, halved
1kg small potatoes, quartered
500g trimmed baby carrots
1 tablespoon unsalted butter, melted

Method:

1. Combine 1 1/2 teaspoons salt, 1/2 teaspoon pepper, sugar, mustard powder, cinnamon, ginger and cloves in a small bowl. Rub the mixture over all sides of the brisket. 
2. Place the brisket in the slow cooker. Add the stock, cider vinegar, Worcestershire sauce, onions, cloves and  bay leaves. Arrange the cabbage halves over the top. 
3. Cook on LOW for 8 hours or until beef is very tender. Transfer beef to a cutting board. Discard the bay leaves.
4. Place the potatoes and carrots in a large saucepan; add cold water to cover them by 1 inch. Bring to a boil; cook for 8 to 10 minutes or until tender. Drain. Toss with remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and the butter. 
5. Cut the brisket across the grain into thin slices. Cut each cabbage half into 4 wedges. Serve the brisket with onions, cabbage, potatoes, carrots, and jus.

Pork Carnitas

This new recipe went down a treat for dinner tonight! These pork carnitas are delicious and were dead easy because they were done in the old favourite slow cooker!

Ingredients:
3lbs pork loin
1 bay leaf
2tbsp chilli powder
2 tsp ground cumin
1tsp ground coriander
1/2 tsp ground cloves
1tsp onion powder
1tsp garlic powder
1 tsp salt
1 tsp oregano
350ml water

Method:
Mix the herbs and spices together and rub the entire pork loin with them,
Place the pork in the slow cooker,
Add the bay leaf and the water,
Cook on low for 6-8 hours🍴
Serve in wholemeal or corn wraps with your choice of salad.
I added fresh avocado too and a fabulous, quick and easy coriander and lime sauce made with plain, fat-free greek yoghurt. Delish!

12 Ways to Better Eating - A Mental Approach

It seems like everywhere we turn people are trying to eat better. Trying to lose some extra pounds they gained on their holiday, trying to slim down before they jet off somewhere sunny. 

But eating better can be hard and many people get frustrated, feel like they're failing and give up.

Here are some key ways to help you stick to your better eating plans.

1. SET GOALS

It starts by having clear and realistic goals. 

Write a list of things you want to change about your diet. Also think about goals that you may have regarding your body and use those to plan your diet around them. I recommend setting present goals, short term, and long term goals (so say in a week, in a month, in 3 months). 

If you try and do everything all at once you can be overwhelmed and want to quit. Take it one goal at a time if need be, and one day at a time. This isn’t a race. 

I also recommend writing reasons WHY you want to make a change in your eating habits. You might feel able to share your goals with others who will help you meet them. You can put your goals where others can see them like on the fridge, or somewhere at work to motivate you to work harder. 

This will also get others behind you and involved in your new routine.

As you achieve your goals, tick them off! This will give you a sense of accomplishment and add excitement leading to your next goal.

2. HAVE REALISTIC EXPECTATIONS

Any diet plan needs to work with you and not against you. 

You need to be realistic when setting up the parameters of your new diet. Your plan needs to work for you and your situation. It needs to fit your schedule and your budget. If you don’t follow your budget, your cooking costs will get too high and you will have to pull out from the diet you set up. If you don’t cook for your schedule and your eating times you will find yourself without food and scrambling around to find a healthy choice. 

So be realistic with time, and give yourself extra time to prepare food, or have food pre-packed. Also know that obstacles can and will come into your path from time to time to derail you and your progress, so don’t think that everything will be easy and will just happen. This takes work.

3. BE PROACTIVE

Make a list of healthy foods you enjoy, and what foods you can take with you to work, in the car, school, etc. You can create entire menus revolving around where you will be at what time of the day. Never give yourself an excuse to not have something available for you to eat, no matter where you are when you are supposed to have a meal. Always keep healthy foods on hand. If you don’t you will probably eat whatever is available at the time whether it be fast food, office treats, etc. This can throw off a diet plan and get you in the habit of making bad food choices and eat whatever is fast and convenient. Know where you will be at what time of the day, when you are open to cook, to eat, to shop for groceries, and plan accordingly. When you fail to plan, you plan to fail.

4. CONSISTENCY IS KEY

Most people respond well to consistency. Make a plan and stick to it. Try to eat at around the same times every day and keep to the same portion size and caloric intake. Your body will recognize this pattern and in turn keep your metabolism burning and your energy levels will stay high. You will feel better, and get in a healthy routine. It is easy to sabotage yourself by grabbing crappy snacks to meet uncontrolled cravings. The time you spend on planning and consistency is a true investment that will benefit you for the rest of your life.

5. BE FLEXIBLE

Of course, even the best plans fall short at times. Life can sometimes get the best of all of us. Sometimes your eating routines need to change. Where you can, try to plan ahead for these events and have items on hand you can take with you when you’re in a rush or are eating out. Examples are bag of raw unsalted almonds, whole food bars, shakes, fresh fruit. 

Also educate yourself on nutrition through the internet, books, and magazines. You can use this knowledge to help you improvise and find foods that are compatible with your diet. For example, if you are out with friends or stuck with no time to cook. Find items that are less time consuming that you can take with you in a pinch.

6. DON'T BE SO HARD ON YOURSELF

Nobody is perfect all the time. If you mess up, miss a few meals, or even have a bad couple of days, just pick yourself up and get back on track!

You’re doing this for you, and the added stress of not living up to your own expectations can lead to a total diet derailment. Being healthy and eating healthily does not mean you can’t enjoy foods that aren't on your meal plan. So don’t be so hard on yourself. YOU CAN DO IT!


7. STICK WITH YOUR PLAN

It takes time to develop healthy behaviours. After about a month of eating better consistently, you will have developed a habit. You will find that everything you initially may have had a hard time doing becomes more effortless and be a normal part of your day to day life.

8. HAVE FUN!

Eating right takes dedication, commitment and sacrifice. Don’t stress yourself out over small bumps in the road. You have the power to change any negative into a positive, and you have the choice to have a positive outlook regarding any situation you find yourself in. Find fun ways to keep yourself motivated. Get friends and family involved. Set challenges at home, with friends, or at work to start eating healthier. Take the time to cook and try new and interesting recipes. You are making a change for the better, so why not make it enjoyable?!

9. GIVE YOURSELF PRAISE

You are not a dog so don’t reward yourself with treats. RealiSe that changing your eating habits can be a daunting task for anyone. Just think how long you have had your current habits and know that changing those habits will not happen overnight, but with time. 

Congratulate yourself on any healthy changes you make, because you deserve the praise! Praise builds confidence and makes you feel good about the healthy choices you are making, and in turn will help keep you on your path to betterment.

10. DON'T RUSH INTO THIS

People always start with the best of intentions and will try and do everything at once. They get overwhelmed and quit before they really even started. Small changes add up and can make a huge difference. Work on one thing at a time and keep adding to it. Before you know it you will have many healthy habits that incorporate together to make a healthy lifestyle and a healthier and happier you.

11. FOCUS ON THE JOURNEY AND NOT THE DESTINATION

To live a healthy lifestyle is never easy. In order to enjoy this lifestyle with all it's ups and downs, we must enjoy the process and the journey on the way to our destination. Once we hit our destination we immediately look to the next mountain top and we either want more, or worst case scenario we think that we have accomplished all we need to and we relax on all of the things that got us there in the first place. Take pride in small victories along the way. They add up.


12. MEASURE SUCCESS AND SET NEW GOALS

Making successful changes means measuring your progress towards your goals and recognising your accomplishments. As you meet short-term goals, you can plan the next steps with more confidence. Constantly re-strategising your goals takes long-term visualisation. That long-term vision needs to be broken down into do-able steps.

Now go out and make a difference in your life today!! 

 Did you enjoy this article? Would you like to receive more support from me on a daily basis?! Ask me about my next challenge group! Together we can set goals and achieve them!!

Such an Amazing Weekend!!!

What a weekend!!!

After waiting for quite literally YEARS it's actually happening!!!

And right now is where it all starts!

Yesterday The Dream Team United took over Birmingham for the very first official training event for future Team Beachbody Coaches in the UK.

I travelled up to the event to finally meet top coach Melanie Mitro in person and to learn loads from the very best of the best. 

I had been following Melanie on social media for about 3 years because she is such an inspiring lady and is truly making a difference to people's lives. I made a decision two and a half years ago that I wanted to walk in her shoes and make my own difference to peoples lives. 

Now that it's official that the Beachbody Coaching opportunity is finally coming to the UK this October we've been able to start working towards the launch date and this weekend Melanie brought some of her top leaders from the Dream Team United over form the US to hold a live event in Birmingham to share the business opportunity with us all.

When we got there I immediately recognised some of the lovely people I've been connecting with from the UK that are headed on their own adventure with this exciting opportunity. We caught up over a coffee and I made some new friends too.

Then, after registration, we had a Shakeology tasting where I was reminded just how good it tasted (it had been a little while since I last had it) and how lucky we are in the UK to be able to get our hands on this insanely unique nutritional product.

Then we all gathered with our pens and notebooks to listen to all of the valuable information that Melanie and her team had come to share with us all.

What blew me away was the level of positivity from EVERYONE in that room. 

The message was very clear. With hard work anything is possible. You can achieve anything you wish. The potential is truly unlimited and not just in the coaching business, but in how that can open up other avenues for you!

We heard stories of how Beachbody coaching has given a cancer survivor the platform to be changing lives in an even greater way with her charitable organisation. 

We heard how one little girl's dream of opening an orphanage is now finally coming true thanks to the opportunities that Beachbody coaching has given her.

Every single one of these ladies was kind, humble and down to earth and their passion for helping others achieve success was clear for all to see.

I feel truly blessed to be able to have these ladies there for me, having my back, being there for me no matter what my personal goals are. My Beachbody family absolutely rocks!

Team Beachbody launches officially in the UK on October 19th and I can't even begin to describe to you how excited I am for it!!!

In these few weeks leading up to the launch I'm looking for 10 people to join my team.

Those people will have a passion for helping others achieve their goals, will be on their own health and fitness journey (no matter what stage they're at!), and will be a go-getter!

Does that sound like you?

Are you liking the sound of it but want more information?

Then fill out my application form for the No. 1 team in the company and together we can start changing other people's lives and our own!

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New Team Beachbody Launches - Coming Soon!

You might have seen my social media posts about the Team Beachbody annual event, Summit that is just finishing up today. Coaches from all over the network come along to mingle, learn, share recognition, work out together, party and generally have the most amazing time!This year it was held in New Orleans and it was a massive celebration of how many people have been helped throughout the year, recognition for the hard work the coaches have put in and it's the perfect time for new product launches to be announced.
Thursday night was the big Coach Summit kickoff where Team Beachbody announced a bunch of new products and programs and I wanted to share the news with you all! 

I was so pumped to hear the exciting announcement that the coaching opportunity will officially open in the UK on 19th October 2017. I've been waiting for this for years because I'd already decided long ago that this was the path I wanted to take. There are literally a million reasons why I KNOW this is going to be perfect for me, and I know it can be for YOU too!
As a CUSTOMER there are immeasurable resources that Beachbody have available to help you achieve your weightloss, health and fitness goals. Click here to find out more!

As a COACH you get a 25% discount on all the products and, if you choose to, you have the opportunity to change your life by getting into the best shape you've ever been in, helping others change THEIR lives by doing the same, and earning money as you do it!!! 

Have you ever wanted to:

• Work for yourself instead of making money for someone else?

• Own your own business?

• Work for home so you can spend more time with your loved ones and work around the important things in your life?

• Choose your own hours, and have all the flexibility you want? No more asking the boss for a day off!

• Have a 'job' where the earning potential was unlimited, and just depends on how hard you choose to work?

• Feel a sense of fulfilment by helping others achieve their goals?

• Work in a health and fitness business?

• Get paid for doing something you LOVE just by sharing your own journey?

If you answered 'Yes' to ANY of those then the coaching opportunity could be perfect for you too. I'd love to talk to you about how we can work together to change lives, including your own!

Click here to learn more about it and to contact me!

The other announcements made this year at Summit DID NOT disappoint either!!! It is going to be a great year thanks to these incredible launches. I am so excited that I'm going to be a part of it!!

Daily Sunshine




First up is Daily Sunshine and I can honestly say that this will be a lifesaver in my house! Shakeology has always been marketed for adults and while it isn’t bad for children and I know plenty of people who give it to their children, it isn’t specifically designed to fulfill their nutritional needs. Well now we have DAILY SUNSHINE, a 3-in-1 smoothie formulated to suit the dietary needs of your kids!! Daily Sunshine is made with organic fruits and vegetables, organic pea protein, and healthy fats, and has 3 grams of fiber, probiotics from Bacillus coagulans, vitamins C & E, calcium, and vitamin D.All you have to do is mix the Daily Sunshine powder with 8 ounces of water and stir. It’s available in 2 flavours for your picky eaters – chocolate and strawberry banana. It is also gluten-free and dairy-free. I LOVE this idea! We will definitely be using it in the Kinsman household because I always struggle with healthy snacks for the boys to have after school and in between meals, especially ones that they're willing to eat! This will be perfect! 

Double Time with Tony Horton

Tony is back with an exciting and entirely new at-home fitness concept: working out with a partner! This program is designed to keep families of all fitness levels active. You and your spouse or a friend (or one of your own kids) will take on daily partner workouts and healthy eating for 30 days. Working with a partner gives you extra motivation and accountability to stick with the program, plus you get some bonding time while you get active! Double Time is a 30-day program with total-body workouts (all 35 minutes or less) that feel more like play and less like work!This program will be launching in November 2017. If you are interested in learning more, please fill out the application at the bottom of this post!

Clean Week

Coming in October 2017, new Beachbody super trainer Megan Davies is launching Clean Week, a 7-day fitness and nutrition program designed to introduce you to a healthy lifestyle. You will get 4 workouts, a step-by-step meal planner, and a week’s supply of delicious Shakeology. This is a great program for beginners and those who have tried a fitness program and failed or haven’t started because they’re afraid to fail.Clean Week is only 7 days and will show you how easy it is to make healthy choices and give you the confidence to take the next step. The best part? You don’t even need to sign up for Beachbody on Demand! Clean Week workouts are FREE with the purchase of a 7 day Shakeology Sampler.If you are interested, fill out the application below!!

Fill out my online form.

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