Why Do You Gain Weight When You Start Exercising?

A challenger messaged me yesterday, concerned because she was doing all the right things (exercise, water, nutrition), yet she noticed she had gained weight. Obviously, when you’re trying so hard to LOSE weight, it’s very frustrating to see the scale go up!!

the-scale-lies

I spent a lot of time trying to find a comprehensive article for reasons you will see weight gain when exercising, but none of the ones I found made me happy. So here are the reasons I am sharing:

1. Water weight. When you exercise to the point that your body gets sore, the soreness is from micro tears in your muscles (those are a good thing!). Your body has to repair those muscles, which is how you get stronger, and the muscles hold water while doing so. In the beginning, you can hold a LOT of water while your body is trying to figure out what you are doing. The scale doesn’t discriminate between fat weight or water weight, it just knows you weigh more. Keep pushing and your body will eventually flush it out.

2. Stress. Your body may not be used to the changes you are making in exercise and/or diet, and it doesn’t know what to do about it. So again, it may hold on to water or calories/fat while it’s trying to decide what’s going on. As you continue with your program, it realizes you aren’t trying to kill yourself, and it lets out a sigh of relief along with the water and calories it was holding onto.

3. Glycogen storage. When you start an aerobic program (CIZE or running or whatever), your muscles get better at storing fuel, which is what glycogen is. You can store it in your muscles and your liver. For every gram of glycogen stored, your body also stores 3 grams of water. Yet another instance of water retention, but don’t fret! The better your body can store glycogen as fuel, the less it will need to store fat.

4. Food. When we exercise more, we burn more calories, and our bodies naturally try to find homeostasis/balance. It has somewhat of a comfort zone. If you’re burning extra calories, your body is going to want you to get those calories back somehow. You may be eating back more calories that what you’ve burned off, without realizing it. They only way to know for sure is to measure and track EVERY SINGLE THING YOU EAT.

Conversely, it is possible to eat too FEW calories for your body to be able to properly burn fat. If you eat less than what your body needs to function each day, it basically over-stresses your body and it stores every calorie you give it, because it is preparing for starvation. Eat healthy foods, eat often, and fuel your body.

5. You’re just a girl. Really. Most of us (if not all of us) in here are girls, and we know that our weight can fluctuate greatly from day to day. We bloat, thanks to hormones, and that can make our pants not fit or the scale increase. Not much we can do about this one except know that it’s normal.

So….here is what I suggest after saying all of that…

Focus more on inches and photos and how you feel. Is the scale being stupid but your pants are fitting better? Do you see more muscle definition in your arms or legs? Do you have more energy and a more positive feeling each day? Do you enjoy what you’re doing? If so, forget that silly scale!! That number isn’t as important as any of these other things.

If you just need to see your weight change, and you prefer that type of measurement, try either of these methods instead:

— Weigh yourself at the same time every single day. Yes, EVERY DAY. Right after you wake up and use the bathroom, naked. Write it down. Your weight can change from day to day, but you should be able to see an overall trend going down. I am actually 2 pounds heavier today than I was yesterday, but I know I ate salty foods last night ((and I need to poop)). And my period is due basically any day now, so that isn’t helping either.

— Weigh yourself only once per week. Again, first thing in the morning after using the bathroom, and no clothes. Write it down every week.

If you see your weight increasing by 5 pounds or more after about 2 weeks of consistent exercise and eating well, there may be another issue. It could be what you’re eating or how you’re eating, or there could be a health concern.


Coach Amanda

scale

Alcohol vs. Weight Loss

Some of my readers asked me to write about this topic…and some really don’t want to read about it. Luckily this is my blog and I can write about whatever I want! Ha! Continue reading if you so desire…

So. Alcohol. It can be a friend at times, and it can also be your worst enemy. Regardless of how you feel on the subject of alcohol consumption, when you have health and fitness goals (and specifically, a goal of weight loss), alcohol really isn’t going to do you any favors.

That's water in my glass. Promise. It only looks like beer...in a wine glass. Don't judge me.

That’s water in my glass. Promise. It only looks like beer…in a wine glass.
Don’t judge me.

In a nutshell, here are 8 ways alcohol is not a good idea when you’re trying to lose weight:

1. It has more calories per gram than do carbs or protein, and almost as many calories as a gram of fat. Pure alcohol actually has 7 calories per gram, while carbs and protein each have 4. Fat has 9 calories per gram. It really starts to add up when you have those drinks…and if you’re like me, a glass of wine isn’t actually ONE glass of wine. It’s almost half the bottle in a really big glass haha.

IMG_7741

2. There are lots of added calories to many drinks. That margarita? Oh yeah, tons of carbs in that drink. Beer? Carb city. White Russian? Carbs AND fat in that one. Unless you’re drinking shots, you most likely have additional calories added to your drink. (This is not an encouragement to drink shots. Don’t twist my words.)

3. Alcohol persuades you to eat all those things that are NOT on your meal plan. It also stimulates your appetite. Pretzels, chips (and guac!!), nuts, and all those yummy snacky foods that we want to munch on when we’ve been drinking. Yeah, inhibitions are out the window and food is getting in the belly. And if you have too much to drink, you know you’ll be at the Waffle House trying to sober up with eggs, bacon, toast, and grits. That’s going to make your pants snug for sure.

4. Now for the science — alcohol interferes with the body’s ability to digest and burn fat. Alcohol is mostly absorbed and processed by the liver, and doesn’t need to be digested. Because the body sees alcohol as a toxin, it works to get rid of it first. So what does that mean? It means that all of the other carbs, proteins, and fats that your body takes in….they get pushed aside….in the form of fat storage. Yep. While Mr. Liver is busy taking care of that alcohol, the fat burning process takes a nap and every other calorie is stored — on your belly, on your thighs, behind your upper arm (oh that’s the WORST).

Go ahead and raise your glass. Your upper arm is going to wave at everyone for you.

Go ahead and raise your glass. Your upper arm is going to wave at everyone for you.

5. Alcohol also suppresses testosterone production. So if you were planning on making some gainz, alcohol is going to fight you on that. And no matter how buff you are, this is one battle you aren’t going to win.

6. Sorry sleepyhead, I know you think that alcohol will help you sleep (and no doubt that a glass of wine will help you relax when you’re stressed), but it doesn’t actually contribute to a restful sleep. Alcohol can interfere with the amount of deep sleep you get at night; so when you’re tired the next day, you’re more likely to overeat. Oh man, there are actually LASTING effects of drinking on weight loss??!! Bummer.

7. Alcohol reduces motivation. You aren’t going to want to exercise after you’ve opened that Summer Shandy. And if you have too much the night before, you realllly aren’t going to want to hit the gym before work. Headache + treadmill = a mess the gym employees don’t want to clean up. Do I need to mention how bad you’re going to smell when you sweat out that alcohol? Didn’t think so.

8. And of course I’m going to point out — there is zero nutrition in alcohol. Don’t even try to tell me that pina colada counts as a fruit. It doesn’t. And just because wine comes from grapes, it isn’t a fruit either. I don’t know about you, but when I am on a strict meal plan, I choose my calories wisely. I’d rather not waste them on something that isn’t going to prep my body for prime performance.

Am I saying you should never drink anything with alcohol? No, of course not. I don’t plan to become a teetotaler (that’s a fancy word for someone who abstains 100% of the time) and I wouldn’t ask you to do that either just for the sake of weight loss. However, when I am laser focused on a specific goal, or when I am in competition prep (or a cut, as you males like to call it), I most definitely will not be drinking casually. I may enjoy one glass on rare occasion, but I will be making a conscious decision to do that with full awareness of the consequences. Most times, I do like to enjoy a beer or glass of wine. Just remember what it does to your body, and take that into consideration when you make that choice.

Does this match my goals

Want to try Shakeology, but worried about the price? Have no fear…a Shakeology Trial is here!

I was not a shake person.

I wanted to eat my food, not drink it.

Why would I need some gross, gimmicky shake to give me nutrients when I could just eat clean?

When my coach, Kelly, told me that I needed to drink Shakeology and do a Beachbody workout to be able to join her challenge group in March 2013, I told her I didn’t do shakes. She basically told me I couldn’t be in her group if I didn’t at least try it for a month, and assured me it would give me the best results by combining the two. I was desperate, so I reluctantly agreed to do it. However…before I committed to buying a full bag of some Slim Fast looking junk, I asked her if I could taste it to see which flavor I liked. She agreed, and I bought a 5 packet trial from her to test out.

I made my first shake with water and ice. I hated it.

I made my second shake with water and ice. I drank most of it.

I got smart and asked for a tastier way to make my third shake — peanut butter and banana with chocolate — and almost had to fight my kids off to be able to drink it. By the way, I pretty much don’t recommend making your shake with only water and ice. I can recommend a million better recipes that taste better than that.

It's a good thing he's a cute thief.

It’s a good thing he’s a cute thief.

I was hooked. Shakeology not only helped with my cravings (ohhh the sweet tooth struggle is a REAL one), but it was a super easy way to get my nutrients in. And I don’t know about you, but I’m not a huge breakfast person. I just don’t have a big appetite in the morning. Being able to whip up a shake before I drive to work and then drink it during my commute — well that saves time, is a healthy meal (the healthiest one of the day actually), and is actually CHEAPER than what I would usually end up grabbing if I opted for fast food. And, ironically, is actually faster than fast food.

I can drink two shakes for what I paid for his breakfast at Chick-Fil-A. Crazy.

I can drink two shakes for what I paid for his breakfast at Chick-Fil-A. Crazy.

 

 

Not only that…but after drinking Shakeology, my A1C levels have been lowered, I have lost weight (in conjunction with exercise and mindful eating), and my B12 and vitamin D levels are finally in the healthy range!

Want to try Shakeology for yourself? There are two very easy options for you:

1. Order the Shakeology Sampler Kit from my website. You get 6 packets of Shakeology (one of each flavor) for $29.95 plus tax and shipping.

2. Order a trial kit from me, and have the ability to customize the number of packets as well as flavors! Fill out this form and I will get your packets sent to you – with free shipping!

Shakeology – clinically proven to help with weight loss, blood sugar, and cholesterol, is more than just a “weight loss” shake. It is seriously the KEY in the health transformation of myself and others.

Why just take my word for it? Here are some comments made by some of my clients, coaches, and friends:

Shakeology Testimonials

  • I had actually tried a couple of brands of shakes from the health food store and they were horribly gritty…Shakeology is totally NOT gritty. I was starving when i got home and my shakeology had been delivered so i figured i would try it.
  • I love the Combat workout! Also, shakeology is awesome! I’ve went from 158 to 142 in two months. I’m definitely seeing change in the way my body looks. Getting more defined and kicking myself for not taking before photos lol.
  • Thank you for the Christmas card. I want to let you know that I have lost 22 lbs so far since you gave the meal plan in November. I also have been doing the workout from the 21 day fix. It has been a hard 4 weeks and a lot of tears. I know now that in order to get where I want to be I got to push through the pain. When I started I weighed 295 and I thought I would never see anything smaller. Honey 273 looks good but can’t wait to see 173.
  • I found out I am in menopause. I truly think shakeology and beachbody has kept me sane and helped to ward off the weight that is trying desperately to latch on to me!!!
  • I used to be so sick after I ate anything. Like a six month pregnant food baby. I was embarrassed to go anywhere to eat with friends because I would bust out of my clothes within minutes of eating. I had all kinds of tests I’m my gall bladder and endoscopies trying to figure out what was wrong with me. Enter Shakeology and within one week the problems were gone. I haven’t blown up like that once in a year and a half! Never going back!
  • I feel more energized, less cravings, makes me feel good in the mornings because I’m actually having breakfast.
  • [My husband] doesn’t feel sluggish during the day like he had been. So I get up at 4 every morning to get his shake ready. Anything to help him through his long day.
  • I sleep better. My migraines haven’t made an appearance in a month. I crave healthy food. I don’t want to put whatever is easiest into my stomach just because its there. I have actually energy. Not the fake energy drink kind. And after I had an appendectomy in ’09, which resulted in me getting C. diff. I’ve had IBS type symptoms. Well since being on ShakeO they have disappeared.
  • After years of testing deficient for D, Bs and Iron, I’ve gotten my first awesome blood results. Now am I not deficient in any of the areas I was before, but I also had normal sugar levels for the first time in years.

So…. are you ready to give it a try? Email me with questions or for more info!

Shakeo vs fast food

Trouble Losing Weight? How to Deal with the Dreaded Weight Loss Plateau

A weight loss plateau has to be one of the most frustrating, discouraging things in the world. Even worse than trying to recreate a beautiful Pinterest recipe or craft, which you know will ultimately end up on Pinterest Fail. Accept it.

This is typically my luck. Darn you, Pinterest, for making me feel like a failure!!

This is typically my luck. Darn you, Pinterest, for making me feel like a failure!!

While a stall or plateau can make you want to throw in the towel and say “WHY EVEN TRY ANYMOOOOREEE?!!!”…let’s try to keep a few things in mind:

  • Why did you start? Is it enough to keep you from quitting? Don’t be a quitter. Those guys are no fun.
  • What was your ultimate goal? Are you trying to reach a specific weight because someone held a gun to your head and told you to? Or do you want to be healthy?
  • Exercise and eating well should be a lifestyle change, not a short term fix so you fit in those jeans.
  • A successful journey rarely travels in a straight line. There are bound to be curves, detours, hills and valleys. Don’t sit down in the middle of the road just because the path you’re on isn’t a direct one with the most scenic route and Ryan Gosling cheering you on all the way.

Although…that would make it oh so satisfying.

Anything you say, Ryan. ::swoon::

Anything you say, Ryan. ::swoon::

Ok, back to reality. Ryan Gosling may not “Hey Girl” to you as you sweat away those calories, but you can look at some different reasons for why you may not be progressing to try to get things moving again:

  1. Look at what you’re eating. And I don’t mean watch the cupcake as it enters your mouth. Really – WHAT are you eating? Are the foods clean? Are you drinking more soda or juice or coffee than water? Are you snacking on food that your kids leave behind? (We all do it, trust me.) Did you have one, two, five, or ten cheats last week? If you aren’t consistently fueling your body with proper nutrition, you probably won’t reach your goals.
  2. In addition to WHAT you’re eating, how MUCH are you eating? We all know that eating too much will cause you to gain weight, but also eating too LITTLE will make you gain weight. Seriously! It seems counterintuitive, but sometimes increasing your calories will actually let your body know it isn’t starving and it will go back to burning fat again instead of holding onto it like a 2 year old with a death grip on his new toy.
  3. Your macros may be out of balance. By that, I mean that your body works best when it has a proper balance of carbs, proteins, and fats. There are 50 bajillion diets out there, and I honestly don’t recommend ANY of them except portion control. Again – that doesn’t mean limit what you eat to the point that you are starving, but it does mean you should eat the proper foods in proportion to each other. Pair complex carbs with protein. Don’t avoid healthy fats. Eat foods from EVERY group. If you need help with portion control and knowing how much of each type of food to eat, the 21 Day Fix or the Portion Control program is perfect to help with that.
  4. Drink more water. You should aim for half your body weight in ounces of water per day. If you weigh 140 pounds, drink 70 oz of water. If you’re 200 pounds, drink 100 oz. Get it? Simple math. When you’re dehydrated, your kidneys can’t function properly, so the body turns to the liver for help. Because the liver is working so hard, what you consume is stored rather than burned off. Also, if you don’t drink enough water, your poop isn’t going to exit quite as much as it should. Not only will you feel bad, but you will hold onto that weight. Not fun. Drink water and poop it out.
  5. You don’t have the right vitamins and minerals to make your body work properly. Did you know vitamin deficiencies will cause you to not lose weight? Yeah, the girl who had super low levels of B12 and D3 can tell you firsthand. At the very least, make sure you take a good multivitamin daily. If you can, ask your doctor to check your labs to make sure you aren’t deficient in one area or another. And of course I’m going to recommend Shakeology daily, because it’s what has helped me to raise my B12 levels to a healthy range so I was able to stop my weekly injections. (Did you know Shakeology was clinically proven to lower A1C levels and cholesterol too? True story.)
  6. Moving beyond nutrition…you may need to alter your workouts. If you’ve been doing the same types of exercise for a while, your body may have gotten used to it. Try something different and see how your body responds to a new challenge.
  7. Lift heavy. Many people think that cardio is what they need to burn fat and get skinny. While you rarely see many overweight Kenyan marathoners, cardio isn’t the most efficient way to lose weight and reshape your body. Strength training will actually skyrocket your metabolism and help you to burn fat even AFTER your workout is over. Want more bang for your buck? Lift weights with very little recovery time between sets, so that your heart rate stays elevated even while you strength train. And YES, women need to lift heavy weights. NO, women won’t get bulky without actually TRYING to get bulky. Get over that fear.
  8. Sleep. Relax. Take a day off. Do NOT work out every single day. Your body builds muscle and repairs when you sleep. Aim for at least one day per week with no workout.
  9. Be patient. Your thighs weren’t built in a day, and they aren’t going to look like Giselle’s in a day either. Sometimes your body stalls just as it is preparing to start dropping weight again. It takes time and consistency. Don’t quit, don’t give up, and don’t let your mind get in the way. Even the 21 Day Fix isn’t a 21 day FIX. It’s 21 days to build a habit so that you end up living a healthier lifestyle. No quick fixes here, people. Hold your horses, change is gonna happen.

One final note…I often have clients and challengers who are in my private support groups who worry that they’ve been exercising for a week or two or five and they haven’t lost any weight. I know it concerns them, but that in itself doesn’t immediately raise red flags for me.

Here’s why: Weight by itself does NOT tell your story. A better indicator of progress would be inches, pictures, how your clothes fit, how you feel, how much energy you have, and your medical records (cholesterol, blood sugar, etc). It’s possible to drop more than one dress size but actually GAIN weight because muscle is more dense than fat! It takes up less room, so your body is getting smaller and tighter, but your weight is increasing. The scale can be beneficial in some ways, but in some ways it can derail your progress by making you stress unnecessarily.

Also, if you are working hard and exercising to the point that your muscles are getting sore (DOMS), your body is most likely holding on to water while it repairs your muscles! Again – that can appear to be weight gain but it isn’t like you just packed on 5 pounds of fat overnight. Keep pushing forward and it will work itself out in the long run. I promise.

A great article I stumbled across recently is here, and is one that I recommend to everyone. If you want my help with meal planning, tweaking your exercise program, or figuring out what is going to work best for you – contact me! The contact tab up there is full of ways you can find me, or just email me at amandaedenfield1@gmail.com and I’ll get back to you!


Amanda

***Disclaimer – I am not a nutritionist/dietician/doctor, and I am not in any way trained to diagnose or treat medical problems. I am a personal trainer and coach who is only sharing knowledge and experiences that I have gained from research, my own fitness journey, and that of my clients/challengers. If you have serious difficulties with weight loss that isn’t receptive to proper nutrition or exercise, please seek the advice of a medical professional. You may have a hormonal imbalance or other health condition that is interfering with your metabolism and ability to reach a healthy weight.***

If I planned your meals for 21 days…

Image

I don’t know about you but the HARDEST thing for me is meal planing. So I’m hoping to take that out of the equation. I’m starting a challenge group for 5 challengers only. I will…

Provide you with three weeks of personalized meal plans and grocery lists.
Tell you what foods to eat together and what time of day.
You will eat 5 small meals per day and each one is specific.
You will workout for 30 minutes or less each day.
You will increase your water intake.
You will drink one nutritional shake after each workout and I will tell you why.
You will follow this plan exactly for 21 days.
I have seen anywhere from 6-15 lbs lost.
You can repeat the plan as many times as necessary.

This plan is very detailed so I am only accepting the first 5 challengers at this time. I will consult with you on food allergies or items off limits and I will cater the plan to you. The only necessity is YOU MUST be ready to commit!! It is IMPOSSIBLE to not see results if you stick to the plan and are consistent with the workouts.

You must commit by May 5 and the group starts May 12! Comment or email me for more info. Taking the first 5 SERIOUS commitments only. You must be READY to CHANGE!!

It’s Giveaway Time Again!

giveaway

Woooo, I love giving things away! I challenged my followers on Facebook to help my page reach 300 likes and they did it! Love, love, love them! And now, because of all their support, I am giving BACK!

It’s almost summer. Well, unless you live where I live and it will be summer on Thursday (90 degrees, WHAT?!!). And with summer comes shorter shorts and bathing suits. And really, there’s not a lot worse than short shorts and bathing suits that look like this:

Poor Miley, still the BUTT of our jokes.

Poor Miley, still the BUTT of our jokes.

Yep, that is NOT how I want to look this summer! So I want to start working my booty NOW before I even step foot on the beach! And you know what – you can do it with me! I am giving away a free Brazil Butt Lift program to one lucky follower! Want to win it? Here’s how:

Step 1: Like my facebook page – http://www.facebook.com/kaufycup
Step 2: Sign up for a FREE account with me as your coach – http://bit.ly/CoachKauf (current coaches are NOT eligible)
Step 3: Comment on the giveaway post on my facebook page and tell me ONE fitness or weight loss goal you have for this year. You can find that post here – http://bit.ly/BBLgiveaway

That’s it! If you want an EXTRA entry in the hat, share that post publicly (so I can see it) and then comment to let me know you shared it. The contest will end Wednesday, April 9 at midnight EST and a winner will be announced on Thursday, April 10.

But that’s not all…you will actually be winning MORE than just the Brazil Butt Lift program! You’ll also get a 4-pack of Shakeology and 3 packets of Results and Recovery. If you’ve never tried R&R, you’re going to looove how much it helps with delayed onset muscle soreness — especially after you do a million squats and lunges to tighten that booty!! You’ll also be able to join my private challenge group on Facebook to get the BEST results possible with me as your coach!

Oh yeah, get those Latin "ass-ets"!

Oh yeah, get those Latin “ass-ets”!

Ok, so if you’re like me, you’re probably looking at that picture and thinking, “Duh, I’ll never look like that. I’m not a model. She gets paid to have a rear like that. Or she was just born with it.” Well…yeah maybe. But REAL people can get those same results! Check out this transformation that Kati Heifner had. She’s a REAL person. A fellow Beachbody coach and Bombshell. She absolutely rocked this program – and her back view proves it!

Six weeks for a butt like that? I'll take it!

Six weeks for a butt like that? I’ll take it!

So what are you waiting for? Get your BOOTY on over to my facebook page and enter to win! Or if you don’t want to wait that long, the Brazil Butt Lift challenge pack is on special just for the month of April. It is reduced to $140 – that’s just $10 more than buying Shakeology alone! And with results like that up there ^^^, how can you pass that up? 😉

Brazil Butt Lift challenge pack – http://bit.ly/BBL-CPkaufycup

Brazil Butt Lift program (without Shakeology) – http://bit.ly/BBL-kaufycup

Exclusive P90X3 Test Group!!

Happy Friday! I hope everyone is staying warm today. We have a snow day here (yay no school!), so it has been a morning full of snuggles…and yes, I’m still in my pajamas! I’m not feeling at all bad about it though; my muscles are sore from yesterday’s workout, and besides, we all deserve a “snow day” with our exercise routines once in a while, right?

But I am here to talk to you about something that I am extremely excited about. It’s HUGE.

P90X3 Get Ripped! with bephoenixfit.wordpress.com

P90X3 is being released on TUESDAY, December 10th!! That’s in 4 days! It’s like Christmas is coming early for me this year! Only I’m not going to start working out with this program right away, as much as I’d like to. I’m going to wait until my EXCLUSIVE test group starts up on January 6th. Why? I’ll tell you.

The latest Beachbody program, Focus T25, came out in July. I was still very much in the beginning of my transformation, and had a lot of work to do with my body. I got that program because workouts were only 25 minutes. And for me, that is completely doable. I couldn’t pass it up, especially when I was about to start back teaching full time. I started a T25 test group with a small number of women (and one husband), and we stuck together for the entire program. We drank our Shakeology, followed the nutrition plan that was included, and did our workouts. No excuses. In just 10 weeks, I had amazing results. I actually didn’t even really lose weight, but my body CHANGED.

Slide2You can read more about that program here. But because of my results that I got with T25, I am CRAZY excited to start P90X3! Again, you probably ask why. Why this program? Because the workouts are ONLY 30 MINUTES. That’s nothing. There’s a quick warmup, and then you work your body like mad for the remainder of the time. Then you’re done and on with your day. Boom. And honestly, I love love love weights/strength training. Strength training is what makes your metabolism skyrocket, which burns the heck out of your fat and gets you lean and toned. Not bulky, unless you’re a guy.

P90X3 FAQs with bephoenixfit.wordpress.comWant something FREE when you order P90X3 through me, your coach?

We all love FREE – right? Well, if you order P90X3 through me, as your coach, anytime from Dec. 10 – Dec. 31, 2012, you will receive an exclusive P90X3 baseball cap. These can’t be purchased in stores so make sure you purchase X3 through your coach! You’ll also get a set of P90X3 stickers! Haha I love stickers. Might be the teacher in me.

P90X3-Results with bephoenixfit.wordpress.com

So, when can I actually purchase P90X3?

December 10, 2013. Four days from TODAY! When you purchase there are two options:

Option #1 – Purchase a P90X3 Challenge Pack. The price of the P90X3 challenge pack is discounted from Dec. 10-31. Instead of being $205, it’s starting out at $180! In the Challenge Pack you get the 90 day workout program, the nutrition guide, the program manual, workout schedule, a month supply of Shakeology, a free 30 day trial of the club membership, and free shipping for the month of December. If you add up all the savings with the Challenge Pack, it’s a savings of over $125! See those people in the picture above? They did the entire P90X3 program AND drank Shakeology. Like their results?

Option #2 – Purchase the P90X3 program alone. The cost is $119.00 and you will pay another $15 or so in shipping.

With either option, you will need weights and/or bands and a pull-up bar. I plan to use a resistance band and wrap it around my stair rail. I’m crafty like that. (Not really crafty, I took that idea from a friend lol.)

If you would like to be notified when you can officially purchase P90X3, please go to my site (in the top right hand corner of this page) and create a FREE account. You will receive an email from me the minute that the program is released! And if you really want it, you aren’t going to want to wait. It’s going to sell out FAST!

So, here’s the most exciting news! I have decided to run an EXCLUSIVE P90X3 TEST GROUP! This is not your normal challenge group. Everyone in this group will be working out to P90X3. We will be working our tails off so that we can get amazing results to be used like the pictures below! It’s only gonna take 90 days.
As your coach, I will add you to our closed Facebook P90X3 Test Group. There, we will go through the nutrition guide and workouts together. We will check in DAILY and post our progress. Yes, you will have to take before pictures. I know those are hard to take. But I promise the after pics will be 100% worth it!
Our group is going to start on December 30, 2013 with our workouts starting on January 6, 2014. We will finish the program on April 6, 2014. That is exactly 90 days after we start! You will be beach ready before the bathing suits are in stores!

Ryan Gosling says do P90X3 with bephoenixfit.wordpress.com

Here are the FAQ’s of P90X3:

When is P90X3 available for purchase?
 P90X3 will be available to order by end of day 12/10.

Where is P90X3 available for purchase?
 Find it in the TBB Store and take advantage of free shipping until 12/31. The tool kit will also be available by end of day 12/10.

When should I order it to guarantee I get it by Christmas?
 Order by 12/15 11:59 PM to guarantee delivery by 12/25.

What special offer is associated with the release of P90X3?
 All orders of P90X3, purchased on TeamBeachbody.com, through a Coach or through a Challenge Pack, from 12/10/13 through 12/31/13 will include a free P90X3 hat. There are no hats for P90X or P90X2 orders at this time.

Is there an App available?
The P90X App will be available for Android on 12/10 and the Android version will include the ability to track P90X3 workouts. The functionality to track your P90X3 workouts will be available soon for the iPhone App.

Is there a vegan meal plan option available for P90X3?
 There will be vegan options included in the new P90X3 Nutrition Guide that will be available on December 10, 2013.

For tips and ideas on how to modify the P90X3 meal plan to be more vegan friendly, we encourage customers to post the topic on the Team Beachbody message boards (http://www.teambeachbody.com/connect/message-boards/-/message_boards/category/19535469). We have dietary experts that monitor the posts and provide some great ideas and direction.

How long does it take to complete P90X3?
 P90X3 is a 90 day program, split into 3 Blocks. Blocks 1 & 2 each consist of 4 weeks, while Block 3 lasts 5 weeks.

Additionally, the Elite Block P90X3 calendar, which is an optional block to be completed AFTER the initial 90 days, lasts 4 weeks.

The Elite Block includes 3 workouts not included within the P90X3 Base Kit. These workouts and calendar can be found within the P90X3 Deluxe and Ultimate Kits. In addition, they can also be purchased separately.

How long are the workouts for P90X3?
 All P90X3 workouts are 30 minutes. The lone exception is the X3 Ab Ripper workout (15 minutes), included within the Deluxe Kit. Most workouts include a 2-3 minute cool down period.

P90X3 Results with bephoenixfit.wordpress.comWhat is included in P90X3?

P90X3 Base Kit Includes:
16 unique and brand new workouts on 8 DVDs
Plus, 5 Free Gifts
Fitness Guide
Nutrition Guide
90 Day Workout Calendar
How to Accelerate Intro DVD
24/7 Online Support
Network Exclusive P90X One on One: On One Leg DVD
Network Exclusive Premium P90X3 Hat ($24.95 value) – December Only!

Base Kit Pricing
Retail           $119.85 + S&H
Club             $107.87
Coach          $89.89 (90 PV)

P90X3 Deluxe Kit
 Includes everything in the Base Kit PLUS:
3 Elite Extreme workouts on 1 DVD
Includes free Elite Block Calendar
1-Month E&E Tub
3 B-Lines Resistance Bands

Deluxe Kit Pricing
Retail           $239.70 + S&H
Club             $215.73
Coach          $179.78 (180 PV)

P90X3 Ultimate Kit
 Includes everything in the Base & Deluxe Kits PLUS:
1-Month R&R Tub
Gym-Quality P90X® Chin-Up Bar
P90X® Chin-Up Max
Premium Beachbody Jump Mat

Ultimate Kit Pricing
Retail           $329.55 + S&H
Club             $296.60
Coach          $247.16 (247 PV)

P90X3 Challenge Pack
 Retail Price: $205 (December Promotional Price: $180) 
P90X3 Base Kit
30-Day Supply of Shakeology HD
30-Day VIP Team Beachbody Club Membership

What are the P90X3 workouts?

P90X3 Workouts with bephoenixfit.wordpress.comProduct links. NOTE: These will NOT be active until end of day 12/10 when the products are live in the store.

P90X3 BASE KIT:
http://www.teambeachbody.com/shop/-/shopping/X3Base?referringRepId=227109

P90X3 DELUXE KIT:
http://www.teambeachbody.com/shop/-/shopping/X3Deluxe?referringRepId=227109

P90X3 ULTIMATE KIT:
http://www.teambeachbody.com/shop/-/shopping/X3Ultimate?referringRepId=227109

P90X3 ELITE DVDS:
http://www.teambeachbody.com/shop/-/shopping/X3EliteDVD?referringRepId=227109

P90X3 CHALLENGE PACK:
http://www.teambeachbody.com/shop/-/shopping/BCPX3205?referringRepId=227109

I think you can tell that I am BEYOND excited for this program to come out. I love my weights. I love quick and effective workouts. I can’t wait to see what the end of 90 days holds for me! I hope that you join me and we can see what the end of 90 days looks like for you too!

Shameless Brag – Abs!!

Spontaneous post because I have to brag! I was so excited this morning when I saw my ABS!!! I was drying my hair and looked in the mirror and saw LINES in my tummy area! And not the horizontal lines I’m used to. There is the beginning of ab definition and I can’t wait to uncover more!

I leaned sideways to get under my hair and my obliques told me hello! So stinking exciting!

20130730-065945.jpg

This is my stomach right now. After one round of ChaLEAN Extreme and two full weeks of T25, plus lots of clean eating and dedication, I’m seeing progress! Yes there are stomachs out there better than mine, but I’m not comparing to them. I’m comparing to my OWN body! And this is one I’ve never had before. Still a little squish in the muffin area and on top of that soon-to-be six pack, but I’m ok with that! I’m not embarrassed to wear a snug fitting shirt today because I’m happy with my body. But definitely not done! I’m going to see just what this 33 year old body is capable of!

August Challenge Groups – Coming Up!

Image

 

Can you believe summer is almost over?!! I start working again in just a little over 2 weeks, and it doesn’t even seem like it’s possible for that time to be here again. This summer has been great though, and I have definitely enjoyed it.

But just because the hot weather will be coming to a close doesn’t mean it’s time to forget about that beach-ready body! I am currently in week 2 of my own personal challenge group for testing out the new Focus T25 program, and I am loving it! Even if it means waking up at 5:00 AM during the school year just to get in my workout, I’m going to make it happen. My students are going to appreciate the energy I have because of it.

Image

 

I can’t keep all this fitness goodness to myself though! It’s time for some NEW challenge groups for the new month! And I have three options for you:

1. 30 day Clean Eating & Shakeology Support Group (Aug. 5)
2. 60 day Challenge Group (Aug. 5) 
3. 7 day Shakeology Cleanse (Aug. 12)
 
Here are the deets:
 
30 Day Clean Eating & Shakeology Support Group – This group is a 30 day online accountability group (closed so it’s completely private) starting August 5th. I will teach you the basics of clean eating. My goals in this group are to (1) teach you how to effectively fuel your body so that food is no longer the enemy and (2) teach you what foods to pair together to keep your body working at its maximum performance. 
 
During this 4 week group, you will create 4 customized meal plans of your own. You will learn about good vs bad choices. You will learn how to handle social situations. You will feel more confident making good choices when out to eat at restaurants. You will learn how to make this a LIFESTYLE and not a diet.
 
Image
 
The cost of this program is only the cost of Shakeology. Shakeology is a requirement because while we are trying to figure out good vs bad choices, what and when to eat, it’s important to have one meal a day that you don’t have to think about. Shakeology is one meal that will fuel your body for the rest of the day with vitamins, nutrients, and whole foods, and the best part is that you don’t even have to think about it. Just blend it up and drink up! It’s so easy!
 
Image
 
 
60 Day Challenge Group – This group is my absolute favorite to run and we are starting on August 5th! 60 days is the PERFECT amount of time to see amazing results but it’s also not too long that you get bored. We will start by determining your WHY or the reason that you want to do this group. For me, it was so that I could get my life back and be a healthy role model for my children. We take your end goal and break it down into 15, 30 and 45 day goals. We will take progress pics and measurements on day 1, 30, and 60. No one EVER has to see these pics. They are for tracking progress because your scale is a dirty liar 😉 We will also talk about clean eating and meal planning.
 
You don’t have to be near me to participate in this group. You can live anywhere in the United States or Canada because it is also a closed Facebook group. There are small daily assignments designed to motivate you and help you keep going with your workouts and clean eating. Success is DIRECTLY related to participation in the group. Trust me, I am living proof! 
 
For this group, I will help you choose a Beachbody fitness program that best meets your needs and you will also be required to replace one meal a day with Shakeology for the duration of the challenge. After that, you can make the decision whether or not to continue. This group is very limited and will be filled on a first come, first serve basis.
 
*Just a side note before I explain the last group*
 
The newest Beachbody program, Focus T25, is on special until the end of July. Purchase the T25 Challenge Pack from me and you will get a reduced price. It’s over $90 in savings! Not to mention it is currently my FAVORITE workout program from Beachbody. 
 
Image
 
 
7 Day Shakeology Challenge – This group is an awesome introduction to Shakeology, clean eating, and meal planning. You will purchase 7 individual Shakeology packets from me and in return, you will be placed into a closed Facebook group. In that group, you will have a meal plan laid out for you, you will replace one meal a day with Shakeology, and pledge to workout in some way, shape, or form for 30 minutes each day. This is a great way to see if a September Challenge Group might be good for you.
 
Image
I hope to get to work with all of you in a challenge group. I am passionate about them because a challenge group CHANGED MY LIFE. I want to pay it forward! Comment or message me today to join the group that best suits YOU – and let’s get this started!
 
beachbodycoach.com/kaufycup
facebook.com/akauffeld

My 90 Day Results and Review of ChaLEAN Extreme

((UPDATE: Beachbody used MY pictures on the CLX Facebook page! Check it out here!))

It’s over! I have completed my personal 90 day challenge of ChaLEAN Extreme. It is a three month program, and this past weekend marked the end of those three months. I am pretty happy with my results! Sorry for the poor picture quality. My phone wasn’t ready for all of this at 5:30 AM.

Slide1 Slide2 Slide3 Slide4So as you can see, I haven’t had any amazing transformation like what you might see on The Biggest Loser, but I have had some pretty awesome results! I lost a little over 10 pounds in 3 months — which may not sound like much, but when you know that muscle weighs more than fat, and I gained a LOT of muscle, 10 pounds is a pretty good number! I also lost inches all over my body. My clothes either fit much better or have gotten to be too big. I’m excited to have a reason to buy new clothes soon! My tummy is flatter, my shoulders are more defined, my booty is perkier and tighter than it was, and my thighs (my BIG problem area) have gotten smaller and more shapely! I’m not embarrassed to take my kids to the pool anymore. I’m not afraid of running in shorts (haha, inner thigh burn, anyone??). I don’t mind wearing tank tops all summer.

My body isn’t perfect. It probably never will be. But it is better and I am COMFORTABLE in my SKIN. I am proud of what I’ve accomplished – and I don’t just mean weight loss. I am proud of sticking with something for THREE WHOLE MONTHS!! I never thought I could do that, and I’m sure hubs didn’t believe me when I said I would try. I did it religiously, no excuses for skipping workouts except when we moved across the country. I increased my strength and now I can do work around the house and yard that I used to not be able (or willing) to do. I am seeing improvement and success in every area of my life. I have CONFIDENCE.

I ate clean foods probably 80% of the time. I definitely would’ve seen better results if I had watched my foods a little more closely, especially in this last month. I was a little too friendly with the wine and I let myself have some snackier foods that I should’ve done without. But I’m not mad about it! I just know what choices I have made that have given me the results I got instead of more of the muscle definition that I wanted.

clx2

So here’s what I think about ChaLEAN Extreme: This is listed as a workout for advanced fitness people, but I disagree. Yes, it’s tough. It was tough for me when I first started. I did a lot of pushing pause to catch my breath, especially during the cardio days (HIIT, what what!!!). I would yell talk loudly, grunt and groan, and I may have let a few choice words fly. Sorry I called you names, Chalene.

But the program itself is genius. It mixes weight training with cardio to perfection. It is a program that grows with you! So you can only do bicep curls with 3 pound weights? No problem! Do it. And then when that gets too easy, move up to 5 pounds. Or on the inverse of that – maybe you are a guy and you can curl 20 pounds. Super. Do it, and do it slowwwwlllyyyy, and when that’s too easy, increase it. And uh, whether you are a man or a woman, you are going to fall in love with Chalene. She’s motivating, inspiring, not annoying, super cute, and infectious.

shake clx

Pairing CLX with Shakeology is just a winning combination. I have been able to keep my B12 levels up without giving myself weekly shots. I have felt energy that I didn’t have before, and I don’t crave as many sweets or bad foods as I did before. And knowing that I’m committed to this program has given me the FOCUS and DRIVE to push through it.

Now that I’m finished, I’ve been a little slack on exercising. I’m about to start running again, but eh…I haven’t wanted to get up and work out since my program is over. I like my coffee and PJs. I am still drinking my shakes, but I’ve relaxed a little bit in the carbs department. And you know what? My body is feeling it. Yesterday I felt like poo all day and even fell asleep on the couch. My body is telling me that what I’m doing isn’t working for me. That only means one thing…

GOTTA GET BACK ON IT.

So I’m starting Focus T25 in less than two weeks!! I already have a couple of friends who have committed to doing it with me, and I couldn’t be happier! I’m even going to force my offspring to work out with me, mwahahahaha. I’m the best mom EVERRR. And she is going to LOVE IT!!