Let me vent for a second.

When I started in the fitness industry, I entered via Zumba... because my passion was dance.  I didn't ever think I'd do much with it, but as I've told you before, I loved it from the start.  Thus, if it weren't for Beto, creator of Zumba, designing a program that fit my needs at the time, I would not be doing what I do at this time. 

I have heard so much ridicule of Zumba instructors because they aren't "Certified"... no, we're licensed.  There is no test so they don't call it a certification... Zumba instructors are simply allowed to use the Zumba name.  So where am I going?  For YEARS, we have been mocked and laughed at in the fitness industry because the "Certified" instructors had to pass a test and we didn't... but when I went to my most recent CERTIFICATION course, guess what!?  There was no test.  No written test, no physical test.  Yet it was a certification.  Oh yeah, and the one before that was the same way.

Keeping in mind I'm fact certified in several specialties and national group exercise formats... I find this mockery of Zumba TOTALLY offensive.  And what's worse are the people who are doing the laughing... other instructors!!!  Now, maybe I'm on my soapbox here, but I encourage every single individual to do what works... for THEM!  If you don't like to dance and cardio isn't your thing... then PLEASE try something else, whether at my place or the place down the road!  But get moving.  But I would NEVER laugh at other fitness industry specialties... crossfit, insanity, pump, yoga, kickboxing, ect... just because I don't teach it, know nothing about it, and truly it only hurts clients.

Comments like "oh, I wish I had a name on facebook like Zumba *insertdumbpersonsnamehere*" or "all they do in zumba is dance around, try *blah* if you want a workout" does nothing but (1) make you look like an idiot, and (2) ruins the potential for a client's success in a program that might have worked for them.  If you have a client who is into hardcore crazy workouts... Insanity, bootcamp and crossfit are the way to go... but not all clients are like that.  Yoga is great for most, so are strength based workouts... but open your eyes and see what's out there and actually HELP people.

Be informed... be open to other formats... be aware of whats out there... and if not... BE QUIET!  :-P

/rant

Fit Mama Moment - September 29

 Hey there and WELCOME to today's Fit Mama Moment. From time to time, I'll be posting tidbits of information, all pertaining to health and fitness, to help you in your journey and hopefully to a healthier version of you. Here's today's message (lol at my stupid candid faces I make... way to freeze frame that one YouTube!):



CRAP - I forgot to mention... the 21 Day FIX workouts are ONLY 30 MINUTES!  WIN!  So there you have it... I want  YOU!  I want this to be the biggest and BEST accountability group EVER!  If you're ready to commit to you, check in daily and let us know what you're up to, try something new... or not so new if you have the programs sitting around collecting dust... then comment... "I'M IN... Fit and Lean by HALLOWEEN!"  We Start WEDNESDAY, October 1, so order your Challenge Pack today... and we'll get you started, even if it isn't in on time.  I need to know you're committed so I can add you to the private/secret FaceBook Group!

www.beachbodycoach.com/coachdawn356 for more information and click on "Challenge Packs" to see what your options are or to take advantage of the ones I told you about.  I WANT YOU... and I want you to love that reflection in the mirror... maybe even in a new SASSY Halloween Costume!

September 22... MARK YOUR CALENDARS!

Getting ready to start a new challenge group, but I'll be honest, I'm taking a week or so to just take a break from running a challenge group and work on ME, MY life, MY business and MY family.  BUT I am still here for your questions and to support you if you need help.  So don't hesitate.

But I'll be using this time to PLAN ahead for the next one.  So you should really think about joining because I want to step it up and help YOU reach your fitness/health goals.  Little bit of Shakeo, Little bit of Workouts, LOTTA bit of support from me and the other challengers... = YOU WINNING!

These TWO programs are on sale, this month, but you can pick your plan!

21 Day Fix (which I own and LOVE... implementing the nutrition plan from this on the 22nd):



Body Beast (which I NEED to own, based off of this video):



So which workout do you want to do!?  Follow THIS LINK to check out what other programs are available and to get IN on this Challenge (ACCOUNTABILITY) Group!!!

RECIPE - Zucchini Lasagna

1 medium or larger zucchini
1 jar sauce (I used homemade)
Mozzarella Cheese (the more the better... lol... prob 3-4 cups)
Pepperoni Slices

Preheat oven (or in our case grill, because the oven is broken) to 350 degrees.

Peal and slice zucchini into this slices OR use a cool tool like the Pampered Chef Spiral and Slice to make ZOODLES!!!
(NO, I am not a Pampered Chef consultant... but I used to be and I LOVE This stuff!)

Layer slices or zoodles, pour some sauce over layer and some cheese (a handful or so) and then spread out a thin layer of pepperoni.

REPEAT this step until you used up all the zucchini and top with more sauce and cheese!

Bake in over (or grill) for 30-45 minutes, covered with foil.  The longer you let it bake, the softer zucchini will be, so make sure its done.  Let sit uncovered for about 5 minutes to thicken and let moisture escape.  SERVE and ENJOY!

YOU can add so many different things to this... sausage, ricotta cheese, peppers... ANYTHING.  Make it yours... simple... easy and YUMMY!

Oh, and grow a garden, it saves $$$!

RECIPE - Tortilla Soup

6 Corn Tortillas, cut into 1/2 inch strips
2 Tomatoes
1/2 Small Onion, chopped
1 Garlic Clove, minced
1/2 Green Pepper, chopped
2 c. Chicken Stock
1 T Cilantro, freshly chopped
1/2 c Low-Fat Monterey Jack Cheese, grated





Bake tortilla strips in the oven at 325 F for 5-7 minutes or until crisp.
Pure tomatoes, onion, garlic and pepper in a food processor or blender.
Bring stock to a boil in a 2 quart pot.  Stir i tomato puree and cilantro.
Simmer on low heat for about 10 minutes.  Stir half of the tortilla strips into the soup.
Garnish with remaining tortilla strips and the cheese
Yield: 6 servings, 3 cups.

So here is what I did differently:
1/2 yellow pepper because that's all I had at the time.  Tomatoes, onion and cilantro fresh from my GARDEN!  And instead of MontJack cheese, I had a Mexican blend.  ALSO... total cheat but it worked... I used Tortilla CHIPS instead of making my own.  I love salt so this was awesome for me!  Add salt and pepper and viola!  We ate it all... all "6" servings at once.  YUM!

"I HATE working out"...I'll never forget the days...

...  and there were a lot of them.  I used to say "I hate to workout".  I was active as a kid, but if it turned into hard work... I was OUT!  I danced 6 days a week, did colorguard, swim team, track and more, but the second anyone mentioned a burpee or pushup... I went into shut down mode!

WHAT CHANGED!?  Everything.  Here is a look into my past and how I got here.  Quick story... we moved to Sarver, built a perfect house in a perfect area, but what was not so perfect was me not knowing anyone and having an addiction to social media (ie. Farmville on Facebook had me by the balls 😳).  I was in a bad place.  Miserable in my life and couldn't stand my husband, kids (2 at the time), and I hated who I was.  It was BAD.  Spiraling downward each day.  Hell, I even yelled at my kids when they asked me to make a sandwich for them, because I didn't want to get off the couch.

So... Long story short, I like to dance and I was playing online one day and saw that Zumba had a workshop coming up in Pittsburgh... and it was with Beto Perez... the CREATOR of Zumba.  I was like, sure, I need to get out of the house for a weekend, so I signed up.  I had  NO intention of actually teaching it.  But Beto's passion and intensity spoke to me.  I left the 2 day workshop and HAD to find a place to teach.  I went to the YMCA, who had posted an ad on Craigslist and LOVED IT!  It was work!  It took HOURS to get the choreography down and actually be able to teach a whole hour class... but I loved it and it didn't feel like work (THANK YOU BETO).  It gave me purpose and helped me out of my spiraling depression I was in.

So after years of teaching Zumba and even starting local classes out of the firehall, I decided I wanted more.  I went for my AFAA group fitness certification.  THIS is when I started having appreciation for squats, lunges, burpees, pushups... all of which I kinda hated previously.  I needed to be a model to my students.  I learned that each person had to figure out what works for them.  If you would have told me back then that I would be an INSANITY Instructor and LOVE it, I would have laughed in your face!  But I am and I DO!  If you would have told me that I would be a Beachbody Coach and crave more than my normal 12+ workouts per week (instructing) and start doing other workouts at home for FUN... I would have suggested having you committed for being batshit crazy.  But I am and I DO!  Check out a recent PIYO video I made!

I also started RUNNING!  WHAT!?  I hated running too!  But I challenged myself to a 5k, and have now done several and even started with Mud Runs!  Good LORD... who IS this person that used to sit in the couch all day and put 0 effort into anything!?  AND I have motivated my husband to get in shape too!!  WIN. WIN!

Through the passion for dance, I have found a passion for fitness and a desire to help others.  I started eating better because I learned that I needed to fuel my body properly in order to sustain the crazy schedule I have set myself.  I love to help other people obtain their fitness goals... or even learn how to set them and figure out what works best for them.  Being a fitness instructor and a Beachbody Coach has allowed me to help others in ways I have a hard time comprehending and I couldn't be more thankful for the relationships I have formed in doing so.

With all this craziness being said, if you're still reading... I ask that you find what works for you.  Get motivated to make a change.  Baby steps.  Let ME help you make this happen.  Things don't change over night...this all happened over about 5 years for me.  But I would love to walk beside you in this journey and be there to support you.  Do you have to come to class?   NO... but you can!  Do you have to be a Beachbody addict like some of us?  NO... but you can!  I want to hear your thoughts on fitness.  Do you like it?  Do you enjoy the feeling when its all over?  Do you hate it like I used to?  Have you even thought about it lately?  Do you think you can improve?  What can we do to get you to where you want to be?  Your turn now... comment or respond on Facebook!

Through Thick and Thin

You know how you have to be an adult sometimes and make decisions... and not just the little ones like "what to make for dinner" or "is so-and-so going to do dance or gymnastics this year"... but the big ones like "future" type stuff.

My word of advice is to make the decisions you face, big or small, based on YOU, YOUR FAMILY and GOD.  That's it.  When push comes to shove, your family matters more than anything, and obviously you have to think about yourself sometimes.  Pray about them... take your time... and don't move too quickly when the decision is one that requires change and commitment.

But one thing I would recommend is to NEVER let a friend influence a decision that does not have to do with them.  I mean, all decisions, both big and small, may touch other's lives... but if a change comes and ANYTHING changes or is disrupted in your friendships... I'm telling you right now... that friend was never a friend to begin with.  Friends are there for you no matter the situation.  Even if the decision affects them directly.  Friends should be the ones to hug you and tell you its going to be ok, regardless of the outcome, and let you know you can count on them to walk beside you until the dust settles and there is a new decision to make!

I take comfort and am so thankful that I have those kind of friends in my life.  And I have some that are not these kind of friends.  And the older I get... the move obvious the different gets.  If I call you a "FRIEND", it means I love you unconditionally.  It means... I would drop all I am doing to help you in a pinch, even if the crisis at hand isn't a real crisis in the long-run... I will listen as you go through tough times and even lend you a shoulder to cry and snot on, and I'll probably call you out on the snot later when we look back and reflect... I'd buy you your first shot or drink at the bar to celebrate with you for whatever reason we need to celebrate... and I support you in your life and pray that I am a part of it forever.  Forever friends are the only FRIENDS that exist.

#randomnessisacharactertrait
#ibetyoughoughtthishadtodowithhealth
#ithaseverythingtodowithhealth
#mentalwellness

3 Day Refresh RESULTS

3 Day Refresh RESULTS 
(DRUM ROLL PLEASE!)

So there you have it... Down 4.2lbs, and lost 1 1/2 inches off my waist and hips.  Am I happy with these results... YES.  Do I think this program works for some... YES.  Will I do it again... MAYBE, depending on the situation (remember from a few days ago... I like to eat.  I think about food all day.  I enjoy meats and cheese and COFFEE!).  I went into it with one goal... to finish it and be able to talk about it... and now I did it and have lots to say.  Do I think this program is for everyone... NO!

Being a fitness instructor, I had to exercise beyond what they recommended.  I felt weak and tired and hard a hard time getting it done.  BUT I felt lighter and thinner and 'healthier'.  Did it help with my cravings, yes probably.  I walked through the mall yesterday on day 3 with my daughter and didn't even think about stopping at Panera, like I normally would.  (although now, I want it... lol)  I wasn't hungry, per se, at all... but I did think about food a lot.  I'm one of those people that if you tell me I can't have something... its EXACTLY what I want!

WHO IS IT FOR!?
Its for anyone who wants a jump start to their nutritional plan.  Its for someone who has an event or vacation with a special outfit in mind.  Its for someone who needs a little 'reset' or 'refresh' after a vacation or party where they overindulged.  It CAN be for anyone, in some situations.  But, it wasn't easy, so if you decide to go for it... GO FOR IT!  Don't go into it like I did, thinking that it'd be ok to half ass it or ok to quit.  I kept going because... HONESTLY... I hate to waste money!!!  So, money well spent... but I thoroughly enjoyed my COFFEE this morning AND my CHEESE when I got from class!

www.beachbodycoach.com/coachdawn356 is the link to check it out... on sale as a challenge pack until midnight tonight (July 31), just click on "Challenge Packs" or as an individual kit in the "Shop"!

3 Day Refresh DAY 3

3 Day Refresh - DAY 3

This day was a breeze compared to day 2!  Here is what it looked like for me:

Wake up and drink 8-10 oz water
Breakfast - 1 Serving Shakeology (I chose chocolate) mixed with water and 1 WHOLE (they say 1/2) Banana
Morning tea - Green Tea
Mid Morning - Fiber Sweep mixed with 8 oz water
Lunch - Vanilla Fresh shake with water, 1/2 cup grapes, 1 cup cucumber with 2 TBSP red pepper hummus
Afternoon Snack - 8-10 (supposed to be 3-5 but mine were tiny) baby carrots with 1 1/2 T almond butter
Afternoon Tea - none
Dinner - Vanilla Fresh shake with water, Stir-fry from the recipes provided
Evening tea - None
75 oz water over the course of the day in addition to the shakes/teas

The worst part of Day 3 was the aching in my joints when I woke up.  I am attributing that to exercising too hard and too much, which is not recommended.  Had my Green tea and Shakeology with a banana and headed out the door to Zumba.  I was nervous, but class went well.  I mean, I always start my day with Shakeology, so this is normal.  My body was ok with this.

Got home and started this blog and created a Facebook page and it totally put my day on delay.  Had my Fiber Sweep at a normal time, but spread my lunch out over about 3 hours.  NEVER did I feel hungry though, so it worked.  With back to back classes at night, I think it helped

Dinner was the Stir-fry (I liked Day 2's Dinner better, for what that's worth), but it was filling enough.  I didn't have time to do my afternoon snack, so I took my Vanilla Fresh to drink between Zumba and Insanity... and then have my Afternoon Snack after classes were done.  Perfect.  Stayed up late for a team call... but went to bed satisfied... not hungry.

MY BIGGEST ISSUES:  Not having COFFEE and I sucked at drinking water!  Honestly, I think my results could have been better, but I was HATING drinking water.  Didn't want it... hard a hard time swallowing it... weird.  Should have pushed harder, but all in all... I am THRILLED with this program... and my results... NEXT POST!

(NO pics today... super busy and forgot!)

3 Day Refresh DAY 2

3-Day Refresh DAY 2

Day 2 started rough.  I  was SO tired when I woke up and didn't want to even get out of bed.  But I had to... had class to teach at 8am.  Here is my day 2:

Wake up and drink 8-10 oz water
Breakfast - 1 Serving Shakeology (I chose chocolate) mixed with water and 1 WHOLE (they say 1/2) Banana
Morning tea - Green Tea
Mid Morning - Fiber Sweep mixed with 8 oz water
Lunch - Vanilla Fresh shake with water, 12 strawberries (I had 10 because mine were huge, 1 cup cucumber with 2 TBSP red pepper hummus
Afternoon Snack - 2-3 celery stalks with 1 1/2 T almond butter
Afternoon Tea - GREEN Tea
Dinner - Vanilla Fresh shake with water, Spinach Salad from the recipes provided
Evening tea - None
75 oz water over the course of the day in addition to the shakes/teas

So I woke up and chugged some water and FLEW down to the kitchen to make a shake.  I had slept in and had 10 min to be at class!  Chocolate Shakeology with a whole banana and out the door.  I coached through most of the class, because I was worried about how I felt the night before.  After all, its NOT MY CLASS!  It was theirs, so I let them do the work.

Enjoyed one cup of green tea in the morning but the CAFFEINE HEADACHE was unbearable!  So instead of a caffeine free tea in the afternoon, I had another cup of Green Tea.  Lunch was good again, held me just fine and I LOVE my snack of cucumber and hummus!  LOVE IT!  As in, I will eat this after its over!

Mid afternoon is when I started feeling better.  I'm not gonna lie.. prior to this, I WAS GOING TO QUIT!  I hated it!  I mean, I'm not doing this to lose weight or for any specific event.  I wanted to try it and see what its like so I could talk about it.  And most of day 2 I HATED IT!  Just being real.  BUT once I got my headache under control... I was MUCH better!  I was never hungry... which is nuts, considering my love to eat... I love food.  I think about it ALL. THE. TIME!  The only hard part this far was the headache... and I hear that's pretty common.

Dinner time brought me an amazingly huge and awesome salad!  LOVED IT!  I was so full after the salad, I had to wait an hour or so to have my Vanilla Fresh shake. I stayed busy in the evening and never even had a craving to eat any more food.  Got the babies to bed and climbed into bed around 11pm.  I had all kinds of energy... and it took me a long time to fall asleep... REALLY!?  I WANTED to be tired... lol.  But I went to sleep eventually and felt great!

I think I found the key for this... for me anyway.  Pick the meals with the biggest portion.  Snacks with the biggest quantity.  So glad I stuck it out... only one more day to go!

3 Day Refresh DAY 1

WHOA and WELCOME!

So I was asked to document my process of the 3 Day Refresh by Beachbody, so I thought it was the perfect time to start that "fitness blog" I have been meaning to start for years. First blog post... here it goes.

3-Day Refresh - DAY 1

Day one looked like this for me:
Wake up and drink 8-10 oz water
Breakfast - 1 Serving Shakeology (I chose chocolate) mixed with water and 1/2 cup grapes
Morning tea - Green Tea
Mid Morning - Fiber Sweep mixed with 8 oz water
Lunch - Vanilla Fresh shake with water, 1 Cup watermelon, 2 celery sticks (I think I had 3 because the ends were cut off and they were small) and 1 1/2 TBSP Almond Butter
Afternoon Snack - 1 cup cucumber and 2 TBSP Red pepper hummus
Afternoon Tea - Peppermint Tea
Dinner - Vanilla Fresh shake with water, Kale with Pine Nuts from the recipe selection
Evening tea - Peppermint Tea
75 oz water over the course of the day in addition to the shakes/teas

So the morning started with the water, as directed, followed by my normal serving of Shakeology. The grapes were a bonus. I started this program being very skeptical that I could actually stick with it for 3 days. Taught Zumba, came home and had my Green Tea and a while later, my Fiber Sweep. Not NEARLY as gross as I had imagined. Kinda citrus-y flavor, but bland. I heard ahead of time to chug it down fast because it thickens... so I went back to my college days of chugging beers and just gulped it down.

Just as I started getting hungry, it was time for lunch. Lunch was pretty filling. I ate/drank it all at once. Liked the flavor of the Vanilla Fresh... but its kinda bland too. It was just enough, I was full, but not too full. This is where things got challenging. The book says only light to moderate exercise, and if you remember I had already taught a full hour of Zumba in the morning.

Monday evenings, I teach 3 consecutive class, one being INSANITY. So i chose to have my afternoon tea and snack, and before class, I made my Kale with Pine Nuts to gulp down on the way. I still had my Vanilla Fresh to drink after class. I thought it was smart... but in the end it was not. I was DYING during Insanity. I had 0 energy and got light headed a little. Thank goodness my class after that is Power Stretch (similar to Pilates, with stretching). I couldn't wait to get home to my Vanilla Shake.

I went to bed still kind of hungry, but not TOO bad. I'm saving my BEFORE picture post until after I'm done for comparison... but DAY 1 in the BOOKS!