Did you lose sight of your health goals in 2016? Want to ensure you don't fall off track again in 2017? I'm looking for 40 Mommas just like YOU!!
Im starting our FIRST EVER YEAR LONG WELLNESS CHALLENGE, for the same cost as ONE MONTH in my Wellness Studio AND throwing in THOUSANDS of dollars worth of home workouts you can do right from your living room! <--- Wanna know how it all works?
MONTH 1:
This is a 21 Day focus to trim the fat. You will lose 5-15 pounds over the first 21 days!
MONTH 2:
We are going to focus on STRENGTH & CORE! We will channel your inner badass with a little MMA! Pumped? ME too! CORE De FORCE was my go-to workout through my recent pregnancy! Full of kicking & punching your way to a Warrior Goddess as you continue your journey to your ULTIMATE self!
MONTH 3/4/5:
TIME TO GET SHREDDED for Summer Season!! We take it up a notch with World Renowned trainer & creator of P90X <--- still only giving me 30 minutes a day!!
MONTH 6-12:
CONGRATS GRADUATE! You are in the BEST shape of your life Momma! Ready to hit the beach with our little ones! <--- My GRADUATE ELECTIVE series has a library of everything from Intense HIIT Cardio, to Circuit Training, to Advanced Weight Training! Whatever your style, I will customize it JUST FOR YOU!
And because I LOVE you guys...THERE'S MORE!!....
-- 7 Color Coded Portion Control Containers! No more Counting Calories!
-- Complete CUSTOM Meal Plans for each program for THE ENTIRE YEAR!
-- Virtual Studio Tracker App so we can log your workouts, track your progress and stay MOTIVATED!
-- Shakeology to curb cravings, boost energy, improve digestion & JUMP START your wellness success!
-- ME as your personal COACH
-- VIP EXCLUSIVE, LIFETIME access to my Magic Momma Support Group
-- A FREE T-Shirt for each program we complete!
🎄Holiday Time 🎄Do you want to make it through the Holiday season without gaining that usual 7-10 pounds?! Want simple, quick workouts you can sneak into the busy season? Need healthy holiday recipe ideas? Tips & Tricks?!
Join my FREE 12 DAYS OF FITMAS (feat. a Pregnancy Edition) ❄️🎄🌟
I've been through a 40 pound weightloss post pregnancy & currently rocking a healthy, fit pregnancy at 36 weeks! I want to share what I have learnt with you over my journey! In my FREE 12 Days of Fitmas group I will be sharing all about simple workouts, easy clean eating & how to tackle the holidays so you can go into 2017 with a plan!
FREE GROUP starts Monday, Dec 5 & SPACES are LIMITED! NO CATCH...just me paying it forward to all you amazing mommas after struggling for FAR TOO LONG! <-- my only requirement is you check in daily with me to stay plugged in! And of course eat some yummy holiday recipes 😂
Leadership in Coronado was AMAZING! I will post all of my excitement and pictures from that tomorrow but all I can say is I am coming whole home a WHOLE NEW PERSON! One of the REALLY exciting perks of being down there was having the opportunity to get my hands on a signed copy of our new program CORE DE FORCE launching October 31, 2016! I cant even tell you the level of excitement I am feeling for the new program and being able to rock it in the final trimester! I also got the chance to workout LIVE with Joel & Jerico, the creators of this amazing program, in California and i'm telling you, there is NOTHING live the energy of a room full of pumped up people working out together!!
If you haven't had the chance to check out the details on this new program yet, CHECK IT OUT HERE!!!
I am about to go the workout this morning, I am IN LOVE because even though I am min my 30th week of pregnancy, I am still able to kick ass!! The modifier for this program is amazing and makes for a great workout for ALL FITNESS LEVELS! It's doesn't require a ton of coordination or balance which is nice.
Sooooo it landed perfectly for us to arrive home Sunday night so I could get a head start on my new program MONDAY morning!! I spent some time over the weekend going through the nutrition guide, the program manual, the workouts and I created a game plan for myself. What I love most is that the program walks you through exactly what you need to eat, what your customized calorie bracket is and then helps you to stay on track by giving you recipes and tips for success. Im a FOODIE so if the meal plan wasn't flexible and delicious, I wouldn't make it past day 3! I also love that it comes with a customized workout calendar that totally takes the guesswork out of what workouts to do on which days! You literally check off the boxes, follow the program from start to finish, crush it and get a total body transformation! SO SIMPLE! I get to walk through every step of this program then walk YOU through it!!
NUTRITION is always going to be the biggest factor in your success with any program! This is where I want to REALLY spend some time with you and walk you through my plan so you can see how SIMPLE it really is!
There are 4 potential plans that you can fall into {Plan A, B, C or D}
First, you figure out your calorie target.
What is your current weight then multiply that by 11 and that is your calorie starting point.
You take your calorie starting point and you add 400 calories because that is what you will burn with each workout and that gives you your maintenance calories.
Then, take your maintenance calories and subtract 750 calories to give you a deficit and that is your calorie target.
Then figure out which category you fit into based on that number!
Once you know your plan for calories you can check out how many servings of each container you get to eat per day. Yes Core De Force uses the portion container system or it gives you the measurements for each one as well.
I fall into the HIGHEST bracket which is Plan D (because I am "eating for 2") which means I get to eat:
6 servings of veggies per day
4 fruit servings per day
6 protein servings per day
4 carb servings per day
1 healthy fat serving per day
1 seeds and dressings serving per day
6 oils, nut butter servings per day
This eating plan is all about a balanced approach to nutrition with each plan working out to be about 40% carbs, 30% proteins and 30% fats.
So now it’s time to create a plan to follow:
MANY of you will fall into Plan A or B bracket, it will look something like this!
So for a sample of a days eating:
Breakfast: Plain Greek Yogurt with berries (1 red and 1 purple)
Mid Morning Snack: Ezekiel Toast with 1 tsp of almond butter (1yellow and 1 spoon)
Afternoon Snack: Shakeology with 1 tsp of almond butter (1 red, 1 spoon)
Dinner: Grilled Steak, steamed green beans, and a baked sweet potato (1 red, 1 green, 1 yellow)
TIP: it’s important to keep your energy up by eating ever 2 1/2 to 3 hours and spreading your servings over breakfast, lunch, dinner and two snacks <--- I even add another snack to this!! Make sure you aim to drink 1/2 your body weight in ounces of water per day for hydration and to prevent feeling hungry when your not!
You want to stay away from any processed sugars and breads. Skip the cream and sugar in your coffee and tea, pass on the soda and fruit juices and say hello to lots of water and seltzer water, black coffee and tea! Yes it is an adjustment but it’s one that will pay you dividends in your health.
My favorite part about the fitness programs is walking people through the nutrition plan. So join me in my Core De Force Exclusive Test Group to get results and mentoring 1:1 from me!
Once you have your meal plan together it’s time to press play!
Have you ever walked into a gym and had NO IDEA where to start? YAAA, me too!! So you do 5 minutes here, a few crunches here, a few biceps over there...NOT EFFECTIVE! I love this program because it lays out for you EXACTLY What to do each day to hit the right areas and maximize your time! <--- the days of spending 2 hours in a gym are GONE! You get a calendar that shows you exactly what workout your going to do that day, press play on your dvd or stream it live for 30 minutes and your done!! you can do that right?!
WHOSE PUMPED?? I absolutely am! We are officially LAUNCHING our Brand New Workout program on October 31! Core De Force is a 30 day total body transformation program that will take your results to a WHOLE NEW LEVEL. YOU are the only equipment you need for this! Core De Force is an MMA inspired program which inludes 3 minute “rounds” where you will get boxing, kickboxing and Muay Thai, knee-elbow combinations, bodyweight training and cardio spikes that will help you lose belly fat and shred your body. If you can focus on hitting it hard for 3 minutes at a time before you know it the workout will be over. You can handle 3 minute rounds right?! I LOVE those workouts that make you feel SEXY while your doing it! <--- This one is going to do EXACTLY that....sweaty, heart-pumping, high energy workout and before you know it, YOUR DONE and feel like a total bad-ass! LADIES....you tell me all the time that your mid-section is the hardest part...this workout target EXACTLY that! The core results are AMAZING without getting on the floor doing a million crunches! Change up your workout, break your plateau, get started with your transformation or stay accountable over the holidays! We are going to train your inner warrior! I am going to be hosting an EXCLUSIVE VIP Test Group for people who are ready to join me in this 30 day program. <--- Pregnant or not, I will be ROCKING this program!
What is Core De Force?
Core De Force is your 30 day countdown to a total body transformation. This workout was created by Joel Freeman and Jericho McMatthews, it is the ultimate mixed martial arts-inspired workout that is going to really knock off the belly fat, get rid of inches and tone and tighten your entire body with no equipment.
Aren't familiar with MMA style workouts?? THATS OK!! In every workout there is a “Learn It & Work It” section that breaks down the moves so that you can learn them before you do the workout. This will give you confidence to go right in and ROCK IT! Core De Force is also not on a beat or rhythm so us uncoordinated people can still look like a pro! There are modifiers in every single workout so no matter what your ability level is, you can go at your own pace. As you get stronger the goal is to challenge yourself with higher intensity and increased focus.
The only equipment you need is YOURSELF! No complicated weights... This is key for those that are budget conscious, don’t have a lot of room to workout or are traveling.
Core De Force takes the barriers away to getting started in your health and fitness journey because it is EASY, SIMPLE to follow and all you really have to do is show up and PRESS PLAY on the workout of the day! My goal is to EMPOWER YOU & GIVE YOU CONFIDENCE TO MAKE THE CHANGES NECESSARY to Live Your Life the way you deserve to...RELEASE YOUR INNER WARRIOR!
Who is Core De Force For? Core De Force is for EVERYONE. Whether you are a beginner, intermediate or advanced level in your fitness you can do this workout. You will enjoy the challenge of taking the intensity higher to improve your cardio strength, speed and endurance. Each MMA inspired workout has an optional move breakdown to help you get familiar with the combinations. There is also a “modifier track” so you can follow a split screen if you would like as well.
Core De Force also focuses on rotational moves which means you will work your core from 360 degrees every time you hit play. That is going to be awesome for all of us who really want to tone that trouble area!
What Do I Eat? The nutrition guide was created to be simple, clean foods, that you can easily measure out and combine to give yourself a well balanced nutrition plan that will fuel your body with the energy it needs to crush the next workout on the schedule and get the results that you want. If you really want to know what this program can do for your body make sure that you are 100% committed to the nutrition plan because what you eat is 80% of the results that you get.
Remember those Portion Control Containers I LOVE so much? We are going to rock with those!! Each food category is measured out and explained in detail to you. The plan is meant to be SUPER EASY to follow so that you don’t get overwhelmed with to many options. Also, in the Test Group I am hosting I will walk you through the entire meal plan, share recipes, meal ideas and lay it all out SIMPLE!
How long are the workouts?
The workouts are 30-45 minutes in length and you workout 6 days a week with a stretch on the 7th. The workout program is 30 days in length.
There are 8 workouts in the program
MMA Speed- ∫ Upper body and core focused boxing influenced workout. (27 minutes)
MMA Shred- Muay Thai inspired elbow and kicks for total body shred. (37 minutes)
MMA Power- Uses explosive and defensive style movements in this fast paced cardio conditioning workout (47 minutes)
MMA Plyo- Core De Force is an MMA style home fitness program that will transform your entire body in 30 days. When you combine boxing, Muay Thai and plyometrics in one workout you get a huge calorie burn and RESULTS. (47 minutes)
Power Sculpt- Total body burner that uses explosive power and interval training to lean and sculpt. (37 minutes)
Dynamic Strength- Low on impact but high on intensity. (47 minutes)
Active Recovery- Recharge for the week ahead with this rest day that focuses on form and technique to help fight fatigue and sore muscles. (21 minutes)
Core De Force Relief- A quick 5 minutes stretch before bed session. (5 minutes)
Team Beachbody Exclusive MMA Mashup– All the best Core De Force moves in one workout. (26 minutes)
Core Kinetics- A unique core workout inspired by Mixed Martial Arts movements.
5 minute Core on the Floor- the ultimate core finisher- 5 minute challenging plank movements that gets your abs on fire.
If you want to take your fitness to the next level after your 3o days you can get these 3 additional advanced workouts too:
Agility Strength- combines fast footwork drills with body weight resistance to help improve coordination and blast major calories. (9 rounds- 37 minutes).
Agility Power- Grab your agility ladder and rip through multifunctional training that ignites every muscle and helps shred fat for serious definition (6 rounds-27 minutes).
MMA Kick Butt- This workout is meant to target your legs and butt with nonstop mix of powerful kicks and calorie burning conditioning spikes (9 rounds- 37 minutes).
When Can I Get This Workout?
Core De Force will be available on the October 31 to my clients! If you are NOT working with a coach, make sure you grab your FREE account to be the first to get your hands on a copy! Here is your link to create your Free Team Beachbody Account. Make sure that you complete the application below to be considered for a spot in my Core De Force Test Group so that you can also get the support and accountability to start and complete the program. To complete the application click here: Core De Force Application
How Much Does It Cost?
Core De Force has a variety of options. The one that I recommend the most is the Core De Force Challenge Pack because it comes with everything you need to be successful with this program. It comes with the entire Core De Force workout program, nutrition guide, program manual, Shakeology, access to me as your coach, discounted price and shipping plus it gives you VIP entrance into my Test Group where I will be personally walking you through the nutrition guide, helping you to create a food plan that meets your needs, giving you recipes, tips, daily accountability so that this program does not become another dust collector on your shelf.
The Challenge Pack is $140 ($164CAN) on Sale starting October 31st through November 2016.
How Can I Get Involved In My Support & Accountability Group?
So now here is the MOST important part. How do I REALLY succeed at this program?? Well, anyone can go out there and buy the Core De Force Challenge Pack and do the workouts. Unfortunately I have seen many of times ( I am also guilty of this) where we purchase a program with the best of intentions and before we know it, the workout is sitting on our shelf collecting dust and we make excuses for why we don’t have time or it isn’t the right timing. So don’t let this be another program that you have good intentions with! It’s time to take charge of your fitness and nutrition and get involved in a closed online community of support that is going to help you start and complete the program and get the RESULTS that you want just in time for the holidays. Better yet, we are going to help you create a holiday plan that is going to give you the flexibility to enjoy the holiday things you want to eat but still get results. Does that sound like a good plan?
ARE YOU READY??? Here is the requirements and how to get started:
In my Test Group I am going to be requiring that each participate for the entire 30 days of the program starting on the 21th of November. Each participant must have ME as their assigned coach. You cannot already be working with another coach or be a coach yourself.
You must commit to both the fitness program and Shakeology to join the group. You will be getting everything you need for this group when you sign up with me.
You must be willing to participate daily in the closed online group. I will have you log your workouts, your daily food activity and provide you with tools, tips and recipes to help you get to your goals.
You must be willing to give it your all! Change is not always easy but it is totally worth it.
There will never ever be a perfect time to start your fitness and health transformation. You literally just have to take that leap of faith, bite the bullet and go for it. If you do not try, how will you ever know if you can succeed! This just might be that 1 thing where everything comes together and just finally makes sense to you and your lifestyle.
Connect with me on my Facebook Page to see even more details on the event and news and announcements: KC Lawrence - Inferno Fitness
Are you in??? There is limited space in my Test Group so make sure you complete the application below to get your spot!
I want to see you crush those goals and feel confident and empowered to take on the rest of your life!!!!
Quite the difference a year can make! I have been struggling a bit lately with motivation & energy...but I have a REALLY good reminder to help me along the way with my new journey! This pregnancy has been MUCH different than my last! <-- my last pregnancy was full of LONG hours at work, DQ cheeseburgers, lack of exercise and lots of anxiety! After Brodilynn I found myself with 40 pounds to lose, no idea where to start, a lifestyle that I wasn't proud of with a new baby girl & someone who would eventually need to look up to me (and what she would find is some serious body image issues!) I knew the end to the vicious cycle needed to stay with ME! I searched high and low for answers, someone to help me and with a bank account that was NOT about to support a gym or personal trainer.
Reality was...I needed support. I needed direction, a community, daily accountability, help in the kitchen, I needed consistency (not something I would do for a week then give up because "why didn't I have abs yet!! "😂
Long story short...this time around will be VERY different! I have learnt the tools I need to keep this body healthy for me and this growing peanut! Both my babies get to have a healthy, happy, confident momma for years to come!
MOST grateful today though, is the opportunity I have to help others find their way just like I have! Through my own journey I am able to take on other beautiful women & give them the gift of self-love and care 😘
I'm beginning to accept a new group of clients for October! I KNOW Summer is hard, but now is the season to prepare yourself for the rest of your life <---because life happens NOW, not when you have some free time or January 1st.
It's doesn't matter where you are in your journey, you just have to promise me a desire to change & grow!
I am taking on 10 new ladies for this month <-- to snag your spot 💌 Drop your email below or email me at kclawrence@live.ca 💌
I have seen so many beautiful smoothie bowls in the last couple weeks so I figured I'd give it a shot 😂 not the prettiest but THEY ARE DELICIOUS!
Chocolate Almond Smoothie Bowl
Ingredients:
1 Scoop Chocolate Shakeology ( I use Vegan)
1 Cup Unsweetened Almond Milk
1 cup Ice Cubes
1 small banana
1/2 Tbsp Pumpkin Seeds
1/2 Tbsp Slivered Almonds
1 tsp Chia Seeds
1tsp Shaved Coconut
1 Tbsp dried Cranberries
** You could really top this baby with whatever you want!**
Directions:
1. Blend your almond milk, ice, HALF the banana & Shakeology 2. Pour into bowl, slice the remaining banana and top with all your pretty toppings! Enjoy immediately!
⭐️ONE MILLION DOLLARS⭐️
Now I have your attention!
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NEXT MONTH we're going to make a bet with YOU. Let me get you started <-- you get a workout, meal plan, and more based on your goals. YOU try it out and either get an incredible transformation in 4 weeks and get a cut from a $1-3 million pot -- OR return your program and still get a cut from the pot for logging...
. Still have your attention? 🌟 . We're starting the first ever HEALTH BET. $1 million is being put in a pot (capping at $3 million) and will be SPLIT between anyone who logs their (3/week) workouts & (5/week)Shakeology for 4 weeks in my new Challenge Tracker App! . DID YOU SEE THAT RIGHT?! LOG your workouts... DRINK your Shakeology... TAKE a picture... and GET PAID! <--- pretty much what I already do daily! . There is NO catch. No tricks. No games... I will personally guide you every step of the way and set you up with a personalized plan that will get you the results you want! . What do you have to lose OTHER than that weight? :)
AAAAND <--- just because I just got back from vacation and feel like LOVING on you guys...I am doing this group as a TEST for my new app and Im going to send you a THANK YOU gift, personally from ME just for being AWESOMELY YOU <3
I am not a huge breakfast person BUT I totally am a foodie so making things that aren't time consuming but not bland for breakfast is a chore for me! I added these healthy breakfast burritos to my meal plan for this week! I made 6 of them ahead of time and FROZE Them! now I can throw them in the microwave or oven for a wicked breakfast that is stress-free!!
1. Heat 1 tsp of Coconut Oil in a frying pan. Add cumin, garlic and ground turkey. Cook turkey thoroughly, then add your eggs. Continue to scramble until eggs are also cooked. Transfer to bowl and set aside.
2. Place the rest of the oil into the pan, add peppers & onions and cook for about 5 minutes or until onions are translucent.
3. Using one tortilla at a time, place 1/3 cup shredded cheddar cheese (blue container), then top with 2 spoons for the pepper mixture & 3/4 cup of turkey/egg mixture. I topped my filling with Sriracha hot sauce but you could use a bit of any sauce you'd like!)
4. Roll burrito to close off both ends. REPEAT with all 6 burritos!
If you are meal prepping to eat later, wrap the burritos in wax paper & freeze them ;)
Who doesn't LOVE Chinese food! This recipe is literally FASTER than takeout & leaves you feeling a lot better. This recipe was about 20 minutes start to finish, the rice taking the longest to make! Kid, Beast & 21 Day Fix approved!
Makes enough for 2 so if your a family of 4, just double it!
1. Put 1 tsp of the sesame oil into pan with ginger, garlic and meat & cook until browned. Add broccoli & 1 tbsp of water & steam with lid on for 5 minutes.
2. Whisk together remaining oil, beef stock, aminos, rice vinegar & corn starch.
3. Remove lid from pan, cook off remaining water. Add the mixture you made & let simmer for 5 minutes. Remove from heat and let stand for 2 minutes.
Serve over rice!
**21 Day Fixers**
Split recipe in 2... 1 red, 1 green, 2 tsp. (1 yellow if your putting over a yellow container of rice!)
From my challenge group today! I wanted to share a little Sneak Peek into my post from today <3
Let's Chat Nutrition!! Nutrition is going to be 80% of your success! This means you can workout like crazy & if your nutrition is off, your not going to see the results! I am going to give you the basics of nutrition!
1. Spread out your meals! 3 meals a day leaves too much time in between, your body hits starvation mode. This is a mode your body uses to hang onto everything you take in instead of burning it up as fuel! Skipping meals will plummet your metabolism. You need 5-6 small meals a day!
2. Eating REAL food! Anything made by man CANNOT be processed by the body, causing all sort of adverse effects. Fat-free, sugar-free <--- chemical shitstorm! Your better off eating the WHOLE food version of the food <---olive oil, coconut oil, avocado, cheese...they are all HIGH in fat but they are good healthy fats & should be counted as a fat...your body needs them!
3. Your body is made up of 80% WATER! if your dehydrated, your body isn't functioning properly....have you ever tried going down a water slide that doesn't have enough water on it??? The same thing is happening in your body! If your feeling thirsty, your ALREADY DEHYDRATED!! Hungry feeling, tiredness, nausea, constipation...your not getting enough water.
4. Sugar...just don't. its killing people! Hormones, skin problems, obesity, hair loss, attention disorders, afternoon crash...ALL SUGAR CULPRITS! Our poor bodies are meant to thrive on raw, whole foods...not sugar. <---- Eat to FUEL your beautiful body!! CHECK YOUR LABELS!! They will hide sugar everywhere...best way to avoid it, STOP eating packaged foods!
5. Portion sizes...this is simple with those cute little containers of yours!! EAT ALL OF THEM! yes, its a lot of food but your body needs all of it to thrive! You MUST MUST MUST eat every single RED & GREEN portion. if your going to cut one, its your yellow...sorry ladies haha. Easiest way to get all containers in...BLEND IT into your shakeology!!
6. Truth is...we are raised in a society where we EAT EAT EAT. We eat to celebrate, we suffer from emotional eating, we "don't have time" so we grab sometime readily available everywhere we look, no one is educated on NUTRITION (INCLUDING OUR DOCTORS <---did you know they only have 3 months education in their 7+ years on nutrition!! This blows my mind when 92% of diseases are controlled or cured with FOOD & EXERCISE!!!!!). Our tastebuds no longer recognize REAL foods, real flavours, real sweetness....its all synthetic and cheap for those food companies <---- ARE YOU GUYS GETTING DEPRESSED YET?? its a REALLY sad subject and something you are going to hear ALOT about from me! I want to make 3 points here:
- we are going to learn to recognize REAL FOODS! It takes 2 weeks for your tastebuds to complete rejuvenate themselves (thus telling the brain what to recognize & crave!) <--- its going to take 2-3 weeks for you to fall in love with using real herbs, forgetting sugar and LOVING Shakeology! If there is something you aren't loving today, keep going with it, your body needs to learn to recognize it!!
- we are going to learn to release emotional connections with food & recognize your triggers!
- food is THE MOST ABUSE DRUG! Cut ties with that....eating is meant to keep you alive, to nourish your body, to give it what it needs to thrive beautifully just like every other living thing. Just like every other living thing, if you give it garbage, it DIES. Every single thing you put into your mouth...learn it, acknowledge it, appreciate it, chew slowly, love on it & be grateful!!!
Guys, nutrition CHANGED MY LIFE! I'm passionate about it, I'm obsessed with it...our focus over the next 3 weeks is going to be ALOT on loving your food, loving your body! This journey is not a punishment to take away your cake, its a way help you find a place of loving that feeling of being ALIVE & VIBRANT <3
**SUMMER IS COMINGGGGG** ☀I'M LOOKING FOR 20 LADIES to rock the *Bikini Body Bootcamp!* 20 Ladies that want to completely TRANSFORM and sculpt their bodies like never before. No heavy weights, no complicated equipment. SKIP the awkward gyms!! All you need is YOUR BODY... and you don't even need to leave your house!! Sounds PERFECT.. right?
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Give me just 30 MINUTES of your day and we'll sculpt your body and follow a simplified, clean-eating meal plan for 8 weeks. NO counting calories! NO counting points! NO starving yourself! <--- And honestly, i'm a foodie so I still work in the good stuff!
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This challenge starts in 2 weeks and you can be anywhere in the **US or Canada** to join my *Accountability Group.* All workouts are done in the comfort of your own home on your own time. You'll have ME as your personal coach.. walking you through every step of the program on a DAILY basis!
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If you can commit to changing your life.. making 2016 your HEALTHIEST year yet.. going into this Summer your FITTEST yet.. I WANT TO HEAR FROM YOU!! I'm looking for 20 Ladies who are SERIOUS about changing their life.. who want to get stronger.. healthier.. and feeling better than ever!
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This program is NOT free.. but includes:
✔ A complete 8 week home workout kit with DVDs
✔ Custom clean eating meal plan designed for your challenge
✔ 30 healthy meals! ~ A 30 day supply of Shakeology!!
✔ Measuring tape to track all those inches lost
✔ ME as your personal coach
✔ Access to my private, VIP lifetime support group
✔ A free PiYo T-shirt when you finish and send in your results!
✔ 30 day trial to *Beachbody on Demand* - Stream $2000 worth of workout programs right from your phone, tablet, laptop, etc!
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I've helped over 1000 women achieve amazing results with this program and I want YOU to be next!!! If you are interested please email us at kclawrence@live.ca or fill out your form below!
Let's be real here for a second...no matter how good you are at getting your "meal plan" down, how great you are with your health journey, no matter how much you love to workout...emotional eating can sabotage even the strongest efforts to get healthy & lose weight! I have been on a constant journey for 3 years now with my emotional eating & love/hate relationship with food. I have learnt my triggers that set my binge into overdrive. For years I battled with not wanting to eat for fear I would gain weight (when I was already struggling with a weight issue), then I would binge eat to the point being sick, then feel depressed about the choices I made, sending me back into the cycle of under eating.
The triggers will absolutley vary person to person but I believe there is a common theme for all of us:
Unpleasant emotions: When we are feeling shitty, eating (and in my case, sweets) boost your serotonin level (your sexy, feel good hormone) and lowers the level of Cortisol in the body...giving you that temporary lift in your mood.
Childhood Roots:
When you hurt your finger, did your mom reach for a cookie to make the boo-boo better? When you were down, did you grandma offer up your "comfort food"? Emotional eating can root right back to childhood! When this isn't always a bad thing for our littles to feel better in the moment, when it follows us into adulthood where we experience far more "boo-boo"s, it becomes a problem-causing crutch.
Social Situations: for me, this is a BIG one...go out with the girls, its automatically considered a "wine night". Date night with hubby <--- WINE. Visit with family from out of town...sugar packed, high fat dinner followed with WINE. See the trend here? Social situation cause breaks in your willpower to stay on track, i mean, how wants to be the host who offers water and plate of grilled asparagus?? This is a hard situation to break as society makes it so easy to pick on the people who tend to follow the health trend. (gluten-free much?!)
Regardless of your personal triggers for over eating, emotional eating, or addictive eating...HAVE NO FEAR! I am living proof you can break these habits <3 Here are a few tricks I use to fight off my emotional eating monster:
1. PLAN YOUR DAY
Meal planning, food prep, and knowing whats happening in my food world ahead of time has been a BIG game changer for me! First off, I am a meal skipper...this leads to drop in my blood sugars. Remember the hormone thing I talked about before?? Well this sends it straight for disaster! I plan my meals no more than 2-3 hours apart, this way, i keep my sugars right where they should be and I don't overindulge thinking I'm never going to eat again (yes, I'm dramatic) For tips on how to meal prep, check out Clean Eating
2. FIND FOOD ALTERNATIVES.
If your eating because you’re stressed, unwind by taking a bath or cuddling on the sofa with a blanket. Find a book you love and indulge in that. If your feeling lonely, call a friend or plan a coffee date! If your irritated, GET OUTSIDE! Breathe slowly & deeply through your nose a few times.
3. EXERCISE MORE.
I don't know about you, but i fell AMAZING after a killer workout. I feel a sense of accomplishment, freedom, satisfaction & sexiness. <--- this, my friends, is a completely different boost than the boost I get from a food rush. Exercise is cleansing to the body, a great way to boost those happy-hormones I talked about before and will keep you on your health journey track instead of sabotaging it. Im not saying you have to kill yourself for 3 hours in the gym. Try this: when your feeling like hitting the kitchen, do 3 Sun Salutations.
4. FILL UP ON THE GOOD STUFF
Cravings...they aren't as much of a mental thing as you would think! They are actually your body telling you that your lacking something! The best way to get around this...eat a well-balanced diet FULL of veggies, fruits, & seeds. You should be eating more than half of your food in the form or raw or steamed veggies. Don't like veggies? guess what, your body rejuvenates its taste buds every 2 weeks! keep eating it even if your not a huge fan...you tastebuds learn to recognize the good stuff & will start to crave this!! COOL EH?!
5. SAVOUR THE EXPERIENCE
I'm a foodie! So my foodie tip of the day for you...enjoy the moment. Eat slowly, appreciate your food. Notice the flavours, the texture, the creation. Notice the smells and the colors. Think of all the beautiful things your food has to offer in the form of vitamins, nutrients, minerals... Sounds intimate right?! IT SHOULD BE! You should have a close, healthy relationship with what your putting into your body, after all, if its going in, it BECOMES YOU!
6. SET YOURSELF FREE.
Meditation...when I say this people automatically get weirded out and picture sitting in a quiet, candle lit room with their legs crossed humming some ritualistic tune...GET REAL! Start super simple. Sit in a comfortable position, even cross legged for effect ;) Close your eyes, pay attention to your breathe. take a full breathe in through your nose for 5 counts, then out for 6 counts...in for 5, out for 6...in for 5, out for 6. follow your breathe until you can feel its rhythm. Focus on nothing but the breathe. once you feel in a relaxed state, take a BIG inhale in through the nose, decide what you need to LET GO OFF (whatever is ailing your heart) and breathe it out. Breathe out the bad, negative, shitty, awkward stuff. Breathe in positive & happy thoughts. SIMPLY RIGHT?!?!?! Please, give it a shot.
7. GET ENOUGH SLEEP, CUT OUT THE BOOZE
These are 2 things I have come to terms with...operation as a zombie is not sexy, nor is a dependancy on wine to feel great. Get in your 8 hours. Set a bedtime routine you LOVE! Invest in a great anti-aging face serum you LOVE & are excited to use at bedtime. Wash your face, get cozy, read a book. On the wine, its a sugary shitstorm whether is has the health benefits or not...LIMIT IT! and try to avoid right before bedtime, it screws with your sleep patterns. And believe me, when i've had a glass of wine or 2, I have NO problem hitting the kitchen to find some cheese of a starchy snack.
8. BE GENTLE ON YOURSELF
WE ARE HUMAN. We are going to have good & bad days. Someone asked me yesterday, do you ever eat theatre popcorn?? if so, do you just not eat all day to earn it? HELL YES I DO eat that popcorn! And no, I eat healthy as usual. <--- get the popcorn, enjoy each kernel slowly, then get back on track. Don't beat yourself up. Know that you are on a marathon journey, not a sprint. Don't burn yourself out by restricting everything all the time. If you find yourself in a binge, remove yourself, recognize what triggered it & let that go.
If there is one thing I have learnt from this journey to get my health in check, it's to remember why your starting. Have a set reason you are driven to accomplish what you've set out. Personally, I have my WHY written out in many places...when I feel like failing, I remember why I started.
