The long road back.

I'm sure many of you feel the same way I do right now.  After having a great Christmas it seems so hard to get back on track.  There are still Christmas cookies and goodies in the house.  Plus any chocolates you received as presents or you simply bought yourself.  You body feels sluggish.  Your tummy is upset.  Your face may be breaking out from over abundant sugar intake.  Ahh we could go on and on but the truth is we have the power to change.

You have the power.  You have the power to give away or throw away the goodies, the cookies, the chocolates.  You have the power to shop for healthier options, to fill our fridge with real foods: fruits, veggies, organic meat, fish.  You have the power to not buy processed foods.  Your body recognizes real things not names on the back of a box that we can't even pronounce.   Here's the catch though.  It is hard to do this alone.  It is hard when no one is supporting you and keeping you accountable.  It can seem like the road back to healthy is going to be a tough one.. BUT.  You don't have to do it alone. 

I honestly don't think I could do this alone and thank goodness I found my support network.  I even created my own support network knowing what I would need to succeed.  I need challenges. I need goals.  I need rules.  I need encouragement. I need a group of people with similar aspirations.   Thank goodness for Beachbody.  With this company I have found all that I need and have created a support group that offers the encouragement that it takes for me to succeed.  That doesn't mean I don't stumble myself (cause Christmas goodies certainly got me!) but when I do I'm ready to get right back on track.  And I'm ready to help others do the same.

If this sounds like you.  Or you are ready to start!  Then please contact me and lets get you started.  Please fill the form out below and I'll be in touch!    

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Core De Force Week 2 complete

I'm excited to share that my challenge group and I just complete our second week of the MMA inspired program Core De Force created by beachbody super trainers Joel and Jericho.  

So let me tell you how it has been going for me personally.  I normally make it through the first week of a workout program no problem because I'm excited and on fire to start but then I tend to fade in week two and by week three I am probably not even doing the program anymore.  (I have finished 3 programs total in the last year and a half).  That has certainly not been the case with this program.  I actually look forward to working out.  I mean I get to punch and kick my way to an awesomely shredded body.  

Now week one I was a little uncoordinated and moved a bit slower without any really snap to my punches and kicks.  But I feel like in week 2 I really started to see improvement in my movements.  In week one I had a tough time with the workout Dynamic Strength, it has a lot of push ups in it.  But in week 2 I was blown away with how much better I was able to do it and how I could even try some of the more difficult movements without having to modify the entire time.

 

Here is Dynamic Strength week 2

I started the program weighing in at 151. (this is a 2 pounds heavier then what I normally am, I indulged a little before starting them program).  Today I was super surprised and weighed in at 145.  Say what??  Wowza!  I cannot wait to see what the results are at the end of the 30 days.

If you are interested in starting this program and want the support and camaraderie of a group I have my next group starting on December 5th.  We will be bringing the New Year in lean and mean and fighting machines!!  

To purchase Core De Force just click on the shop link to the right and go to fitness programs!

Where have I been

I'm not even sure how it happens but somehow your steadily working on yourself physically, mentally and working on your business and striving to get ahead and then you realize wow it's been 2 weeks since I've posted on my blog.  It's been over 2 weeks since I finished my 22 Minute Hard Corps program and I haven't set my mind to starting and completing another program.  This is where it is so important to have a support group, to have accountability to someone who isn't you.  Sometimes being the coach can be hard because you are busy helping others and supporting others and you forget that you need that too.

And then you started writing this over 2 weeks ago and somehow you got sidetracked again.  Ahh! Needless to say I'm going to try to be better at blogging more and having interesting things for you guys.

Summer is here. Hot weather, humidity, and BATHING SUITS!  I'm feeling pretty confident but of course want to lean out just a bit before I wear my suit in front of anyone that isn't my husband.  I'm currently doing the 21 Day Fix Eating Guide Program, with the cute little containers.  Basically clean eating with portion control.  I know that if I stick with that for the summer I will be at my leanest and that is what I want for sure.  I've also set a new goal!  My sister-in-law Ally decided to complete 100 miles from now until the end of the year.  And you know what I thought I can do that.  So, I've put my running shoes back on and Kia (my dog) and I will be putting down some miles.  I'm 3 miles in so we have quite a journey ahead of us.

I'm still coaching and loving it.  I have some challengers that just blow my mind.  They are consistent with both their eating and doing their workout programs.  And you know what happens? They SEE RESULTS! I'm super excited for them and so thankful to be apart of their journey.  Maybe I'll ask to blog about them sometime!

Next challenge group starts on July 11th.  Can't wait to see how everyone does.  If you want to learn more about joining just shoot me an email at KellyRose.kcr@gmail.com.  We would love to have you join us!

Only 2 1/2 Weeks Left... WHAT?

I only have 2 1/2 weeks left of what I would consider my favorite program from Beachbody.  22 Minute Hard Corp is my kind of program- fast paced, active, short duration but fat blast burning.  Running a very close 2nd is 21 Day Fix and who knows maybe when I do that program next time it'll be my favorite again!  Here's a little run down of how I physically and mentally feel on week 6.

Physically I still feel like this program challenges me.  I don't get as sore after doing the workout as I did on week 1 or even week 2 so I know that my body is somewhat getting use to it.  Once I start the workout I really try to push myself because it is such a short workout and when I finish I always am glad that I did.  The core workout that is combined with the cardio day is hard.  I think I will always struggle with Core 2 because of the amount of reps that we do but I try my best and take breaks as needed.  I would say what's hardest for my physically is that there isn't that much stretching and you need to do that on your own.  I haven't been the best at doing it and have noticed that I am getting tighter.  So having said that I will try to stretch more these last 2 1/2 weeks.

Mentally, I would say that because of the shorter workouts I can pretty much tell myself to get up and get them done.  Sometimes I wish there were more variety but that is all in my head because once I push play I enjoy each workout and try my hardest.  What has also been hard mentally is I haven't seen a big difference on the scale but that's why it is so important to take measurements.  They don't lie.  So at the 4 week mark when I retook measurements and had lost over 4 inches total that really put things into perspective for me.  I also had to take a step back from food mentally.  I had to give myself some really strict rules to follow so that I don't cheat.  I did this a little over a week ago and have done really well.  So no sugar for me!!

So, in conclusion.  I really really like this program.  It's physically demanding but short and mentally not super tough for me.  I'm seeing results overall and I'm happy.  I've only missed 4 workouts total and some of those have been on days that I've already ridden Bella and had personal training so I didn't feel the need to workout again.  

If you are looking for a great workout please ask me about 22 Minute Hard Corps!  

4 weeks down PT results

Wow I can't believe that we have already done 4 weeks of the 22 Minute Hard Corp program.  Half way through and the results are starting to show.  Super excited to share with you guys.  First lets go over my PT results.

Push-ups 1 minute                     Week 1 -25
                                                   Week 4- 41

Squat Thrust 1 minute               Week 1- 26
                                                   Week 4- 37

Pull-ups non-stop                       Week 1- 5
                                                   Week 4- 7

Jumping Jacks 1 Minute            Week 1- 75
                                                   Week 4- 85

Plank                                         Week 1- 1:33
                                                  Week 4- 2:08

I would say that there is improvement! Okay now on to the weight and measurements.  Like I've said in some of my previous post my eating hasn't been 100% great, more like 60% good and 30% okay and 10% not so good.  But even with not being completely on par with my eating I still saw some good results.  Starting weight was 152 after 4 weeks 148.  I'll take it. And I've lost a little over 4 inches over all. Yay!  While I didn't feel like I was seeing a ton of results at first it really is starting to make a difference.  Four more weeks to go to finish the program and I can't wait to see where I end up!

There is no magic pill.

Reaching our fitness, health, weight goals can be very daunting. And so many of us are looking for an easy way to reach said goals.  But there is no Magic Pill.  There is no quick fix.  There is only committing yourself to a lifestyle of eating healthy and exercising regularly.  That doesn't mean that you can't enjoy your life.  Just the opposite in fact.  When you start treating your body right and start feeding it healthy foods and exercising on a regular basis you will see that you feel better all around.  It takes time to develop good habits and I have found that it really helps to have a support network.  Have an accountability partner.  The more you are transparent with others the more you will be honest with yourself.  When others can see what you are doing they can help you through the rough patches, they can cheer you on, they can offer you support.  And in return you will be doing all of those things for them too.

When I do my daily workouts I share them with my groups.  They cheer me on, they tell me how amazing I'm doing.  They help me see all the positives.  They don't let me beat myself up if the scale isn't saying what I want it to.  They remind me that the scale doesn't define me and set my moods.  They tell me I am a beautiful, strong woman.  I have found such positive strength with my challengers and I feel like I couldn't do this journey without their support.  If you need to find something like this please let me know by filling out the form below.  Find your group, get support and start down the path to being healthy and fit.

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Free Shakeology Find out How!

I'm looking for 5 ladies who want to commit to getting fit. If 5 people join I will be doing a drawing for a entire bag of Chocolate Shakeology! Yes someone will win a FREE bag of Shakeology. So tell your friends because all I need is 5 people to sign up to give this prize away. Worth $130!!! (Purchase of Challenge pack required to win free Shakeology)

Give me 30 minutes of your day and we will tone you up. You will also follow a clean eating meal plan for the 21 day challenge. You don't have to count calories, you don't have to count points, you don't have to starve. If you focus on eating what is good for your body then you will see results.

The workouts are done in the comfort of your own home so you don't need to live near me you can be anywhere in the US to join us.

Start now because before you know it summer will be here and the bathing suits come out of retirement!! 

If you are interested in joining my next challenge group please fill out the form below and I'll get back to you soon and we will set you on the right path.

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April Dates

Don't forget to make your calendars for our upoming events.  You have a few options.  A free 6 day clean eating challenge group, a 21 day Challenge group and a sneak peak into what being a Beachbody Coach is all about and if it is right for you.  If you are interested in any of these things please fill out the form below.  We would love to have you join any of the above.  Take your future into your own hands and be proactive.

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Feeling Pudgy and Tired

I know that it is ridiculous to feel pudgy but I do.  My clothes are a little tighter and I'm all around just a little bit softer.  I'm pretty sure that this is from my switching birth control pills recently.  My new pill has a higher level of estrogen and this can sometime cause weight gain.  I'm going to give it a few months but man so not fair when I've just started a new workout program!

And a workout program that I'm really digging.  I like the 22 Minute Hard Corp a lot.  I've pushed play everyday that I am suppose to and I'll admit that everyday I'm not going full out but I am getting it done.  My eating hasn't been completely on par but it also hasn't been horrible.  I know that in that department I need to do a little better and I am trying to and I will.  So it should be very interesting to see where this takes me.  With a new pill with new hormones and a new awesome workout program I can't wait to see myself after the two months time.

If you are interested in trying this program fill out the form below.  I would love for you to join me on this journey!

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Wednesday was all about love!

Started the day off with a this great scripture verse and I think it set the tone for the rest of my day.
Love bears all things, believes all things, hopes all things, endures all things, Love Never Fails.

I Corinthians 13:7

This Wednesday just turned out to truly be an amazing day.  So let me take you through it for a bit.  On week 2 day 3 of 22 Minute Hard Corp and I really want to stay committed to doing this program so even though I had a pretty active day ahead of me I still got up and pressed play because I mean come on I can do it for 22 minutes.  Did Resistance 1 today and I do like this workout until the very end when you have to do the bonus round of fast feet, burpee, pushups!  Did it and felt pretty good afterwards. 

Then it was on to the barn for a lesson on Bella with Judy Whyte.  Needless to say we had a super awesome lesson and even went through a 3rd level test for the first time but I'm going to give Bella a post all to herself so I'll go into detail there.  But I was incredibly proud of my Bella for doing a test in a level that I never thought she would be able to.  Hard work has paid off there.

Then it was time for my personal training at Trinity Fitness with one of my favorite people my personal trainer Dona Batten.  I had a new workout today and was excited to see what was in store for me.  (the setup for my personal training is that I get a new program every month and build on it for the month)  I made a little video of some of my favorite moves today.  But I loved this workout and will be looking forward to doing it for the next 4 weeks!

If you are interested in starting your own journey with fitness fill out the application below!

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Week 2 of 8 weeks!

My test group and I made it through the first full week of the 8 week program 22 Minute Hard Corp presented by Tony Horton and Beachbody.  Here is a run down of how this week went for me personally.

Anytime I am starting a new program I fully want to commit and I want others to do the same thing.  So for this group I named it "test group" because I only wanted people who would really try to stick with the program to the best of their abilities.  Now if people weren't up to that task then I also have a 21 day challenge group that started today, so no one gets left out and there is a group for everyone!

I have done really great in the workout side of things with this program I am doing the prescribed workout everyday plus I ride my horse 4x a week and I have a personal training session 1x a week.  I know this is a lot and because of that I take my time with the workouts.  I don't push myself as hard on the days that I ride and I definitely not on the days that I ride and have personal training (Wednesdays!)  But I am pushing play everyday and I feel like that's possible because the workouts are really only 22 minutes long and someday's have an extra 10 minute ab workout.  So in total its only 33 minutes long at the most.  Very, very doable.

Now on to the eating side of things.  Overall I would say I'm doing very good for me.  I have had a few minor mishaps which I have blogged about in the previous posts.  But overall my eating as been pretty on par.  This is in part to my meal prep which most consist of delicious salads but having them prepped and ready for the week really helps.

Overall I am feeling great.  I can see some good toning and definition coming back especially in my abs.  My weight has stayed the same but I'm not to concerned about that.  I'll be excited to take measurements again next week and see if there is any improvement.  Here's a little clip of today's workout Resistance 2.

If you would like to start a program and join one of my upcoming Challenge Groups please fill out the form below and I will get back to you very soon and we will get you started on YOUR health and fitness journey!

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Prizes for Winners!

One of the great things about being a Beachbody Coach is getting to give away prizes to challengers who have really committed themselves to eating healthy and working out.  My team and I run a monthly Challenge Group that last for 21 days.  We have our Challengers post about their workouts and healthy eating and make sure that they share a photo of their daily dose of dense nutrition, Shakeology!  In doing these things they help eachother throughout the day.  It can be very inspiring to have your facebook feed show other people trying to accomplish their fitness goals.  Well, at the end of the 21 days we count up all the photos and post and see who has the most points and we have a winner.  Our point system isn't based on weightloss or loss of inches or loss of anything because everyone is at a different point in their journey and may not need to lose weight but just might want to be healthy and in the best shape of their lives.  

We just recently finished a challenge group called Love Your Belly and the prize was the entire P90x2 program.  Yep, you read that right.  We gave away an entire program!  Because here's the thing the winner is dedicated to being fit and healthy and we want to help them as much as we can.  Next months Challenge Group, Race to Gold, has a great prize too.  The winner will receive a full size Energize from the Beachbody Performance Line and a $15.00 Gift Certificate.  So yes, I love this job!  I love giving away prizes to people who are committed to getting healthy.  If you or anyone you know is interested in joining a future challenge group please fill out the form below and I will get back to you soon!

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It does pay off..

So, I have permission to share this success story but the person will remain anonymous as requested. One of my challengers started her journey with me on July 20, 2015. She was inspired by the results I had with the 21 Day Fix. Trust me it was the leanest she or anyone else has ever seen me. So she moved forward and bought the 21 Day Fix. Now what I love is that her husband has been extremely supportive. He does a lot of the cooking and knew that in order for her to succeed he would need to follow the rules. And he has! Everyday he packs her a lunch according to the color coded containers and for dinner he makes sure that it is what she needs to eat to fuel her body properly. Now everyone will tell you that eating is half the battle but I would even say its more then half the battle! Eating clean and maintaining a healthy diet goes a long way in losing and keeping the weight off. But lets get back to my challenger. When she started the program she worked out at least 5-7 days a week doing the prescribed workouts with the 21 Day Fix program. She is not one to brag so she just continued eating healthy and doing the workouts through the summer and into the winter and through the holidays. Now fast forward to today. This week she tried on all her spring clothes and guess what? THEY DIDN'T FIT! They were to big. She couldn't believe it and neither could her husband (cause now she has to go shopping). With time and consistency all of her hard work has paid off. And the good news is that since this has been a full lifestyle change the pounds will stay off. This wasn't some quick fix diet. This was a life change and a change for the better. I am so proud of her and so proud of all of my challengers who have stayed the course!

I'm always so excited to share when a new challenge group is about to get started.  In a little over a week the Race To Gold Challenge Group starts and I can't wait for it.  Spring weather has been showing its lovely face and that means summer will be close on its heels.  Summer means less clothes just because of the darn heat and humidity in the greater Washington DC area.  

So if you put a few of those pesky pounds on over the winter or you really need to start a fitness regime now for the first time in your life, lets do it.  This group comes in all shapes and sizes, all different age groups.  Moms,  Dads, Grandmoms, furbaby moms, students, full time and part time workers everyone and anyone can join as long as they are ready to exercise and eat right.  We do this together.  We support one another.  So having said all that I just get really really excited because I know that I'm helping people get started down the right path.  And I want to help you!  If you are at all interested in learning more and talking to me please take the time to fill out the form below.  Grasp change with both hands and commit yourself to a healthier, fitter you now!

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