How I'm staying sane during a pandemic

Technology is a beautiful thing...most days!  As an instructor, I miss being in class with my participants so I'm pretty thankful for technology and the ability to workout with them even though we aren't in the same room.  During this time at home, we've been having our group fitness classes via Zoom!  It's been a little challenging, but so much fun!  Reaching people that I normally wouldn't be able to due to schedule restrictions, seeing my faithful regulars that I would be missing SO much, and also seeing the laughter and positive energy that can come out of a single workout.  It's been awesome!! If you have been unsure of how to get your activity in while at home, please join us!  There is always room for you as long as you don't expect perfection, but DO expect some fun!! 

Before I leave you, I want to give you a favorite recipe of mine that I've been using to keep myself away from all the snacks!!  I have a sweet tooth, a BIG one so I have been relying on this recipe to keep me on track!!  

Cookie Dough Balls

I love them!!  They are seriously delicious and couldn't be easier or faster to make! 

Please try this recipe and also...join us for a workout!  Just keep an eye out for the link!  

Chris 😁

Conquer Your Mind...Transform Your Life

There's been this black cloud over me for a few weeks now.  It turns out, working out actually does give you endorphins and of course...endorphins make you happy.  Who remembers that from Legally Blonde?!? 😆


With Thanksgiving and a few family commitments, I haven't kept a regular workout schedule and was really FUSSY about that!  I mean, like get mad at my husband for leaving his shoes out fussy.  Why do they do that anyway?  They know it annoys us.  

My favorite home workout company to the rescue again!  Shaun T and Beachbody are releasing a new program using a STEP!  No no, not that old timey step aerobics type of workout...a Shaun T type workout.  You know the ones...that sort of scare you, but also make you feel ahhhhhhmazing when you accomplish it!!

Success is defined as: The accomplishment of an aim or purpose.  I feel like we all need a little of that in our lives.  

Tuesday...Shaun T does it again🚨
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The release of his newest program Transform:20! New tools to help us reach our goals in 2019. 💯 
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🔹20 minute workouts 
🔹 6 days a week
🔹 no repeat workouts
🔹 6 week schedule
🔹 amazing food/fitness tracker
🔹 NEW nutrition guide embracing that 85/15 lifestyle!
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If you have #beachbodyondemand (BOD), you can have VIP access to this program starting Tuesday. If you don’t have BOD yet, I’m your girl! Let’s get you set up and on your way to those goals you keep thinking about. 🙌 

Are you ready for a stellar beginning to 2019?  I am!  Let's work together to reach our goals and prove it to ourselves!

~Chris 

Yikes! The hard truth smacked me in the face!

 Well, I'm just full of it these days...excuses that is!  😞

I don't have time to go to the store.

I'm too tired to pack a lunch.

I have too many other things to do so I can't spend 30 mins working out.

I don't have enough money to buy ALL healthy food. (Hello Aldi's!!)

 I'm too busy to do all the things that are good for me!

Excuses...all of them.  I feel like the queen of excuses these days and that just doesn't get me anywhere.  

I keep asking myself this same question...why is it so easy to make excuses and so hard to make a plan and stick to it??  The truth is, I'm kind of ashamed and disappointed in myself over this.  I mean I am a fitness instructor, coach, and gym/health teacher.  My JOB is to teach people how to be healthy and for the last several months, I haven't been living what I preach.  I have not been a good example of what to do...I've been the example of what NOT to do.  Blah!!  

We all have our things that hold us back and we wrestle with it daily some weeks.  I guess I just needed a good kick in the butt to get myself going again, which is exactly what I got! 😉

I keep saying that when you live your life out loud, you open yourself up to a certain level of criticism.  Now, don't get me wrong, I do not get as much criticism as I probably could.  I have had far more encouragement than criticism and am SO grateful for that!  On occasion though, I do receive a message that sends me into a tailspin of emotions and second guessing myself and the field I chose to work in.  This last message I received was a simple question...not so much a criticism.  She asked me, "I know you are an instructor and health coach so my question is...Why don't we see results from the plans you follow?"  Ouch!  

So comes the rush of emotions!  When I responded to her, I said thank you.  Thank you for asking a hard question and forcing me to take a look at me!  So...it all comes back to excuses.  It's so easy to be too busy to eat right, cook meals, plan ahead, workout, and everything else we need to do to be good to our bodies.  When I took the job as gym/health teacher, I knew I would be adding to my weekly schedule and that I would HAVE to plan ahead!  

I'm calling for a DO OVER!  Isn't that awesome that we can do that?!  We can just pick up on a Thursday night at 8pm and decide to start again.  👍 I didn't have to wait for Monday, or the start of a new month.  I just got out my trusty containers and playbook and wrote down what I was going to eat today.  One day at a time, one meal at a time, one pound at a time!  

Working for that 8 week mark!  I hope you'll follow along and SEE the results!  

Work it out!

Chris 👊

 

 

Be one of the first to ROCK your weight loss with this program!

It's only Thursday and this week has been filled with excitement and all the buzz surrounding the release of a new workout program from Beachbody!  

Not just because it's a new program, but because of what kind of program it is...

Please tell me I wasn't the only one that jumped on the TaeBo bandwagon all those years ago when it was released?!  I mean who doesn't like to feel a little hardcore during their workout??  I thought it wouldn't be for me, I had never done a martial arts inspired workout before and I knew NOTHING about working out at that time (other than I didn't want to!)

The punching, kicking, and sweating was fun!  What did I just say?!  FUN!  

This is how I feel about weight loss and making progress in my fitness journey.  In order to lose the weight and lead a healthier and more fulfilling life...you have to fight for it!  Unfortunately, there is no quick fix or secret to it.  I have to exercise AND watch my nutrition closely in order to see results and this program maps out BOTH for me!  

This program is for anyone who:

• wants to feel like they can kick some serious butt during a workout
• wants to see results in just 30 days
• wants to see definition in their waistline
• wants a detailed nutrition plan to follow that is also easy peasy
• wants to workout in the privacy of their own home

I'll be starting this program on November 14 and hosting an online group for anyone that wants to join me.  Let's join FORCES and make some healthy progress this holiday season! Here is a short video about the program, please feel free to message me via FB or email me at cpaschke@live.com with the subject line "Join FORCES" for more info!  

 https://youtu.be/H0C2Z7FDwJ8

Stay happy and healthy!

Chris :)
 

How meal prep helped me lose 5.2 lbs in a week!

Do you meal prep?  🤔🍴

I have never considered myself organized enough to actually plan out meals for my family and shop for them AND make them.  I had this idea that meal prep took a whole day of cooking plus the several hours of shopping for it.  😳

I guess it can take that long depending on what and how much you are making, but I don't have an entire day to spend cooking so I had to figure out something else that worked for me.  

Thanks to some ideas I got from Pinterest and the Fixate cookbook (link below), I came up with some ideas that worked for my family and helped me to lose 5.2 lbs in 7 days!  👊😃

This is my FAVORITE meal to prep ahead!  Turkey taco meat made with homemade taco seasoning and veggies ready to throw together for taco salad.  I put a little salsa on top and it is perfect!  

Taco seasoning:

1 tbls chili powder

1 tsp sea salt

1 tsp black pepper

1 1/2 tsp cumin 

1/4 tsp onion powder 

1/4 tsp crushed red pepper flakes 

1/4 tsp garlic powder

I double this recipe since I make two pounds of ground turkey at a time.  Plus I like mine spicy!  😉

Chili!  I mean it's Fall, and the air is brisk...which means it's time for chili!  Again, I make my own chili seasoning instead of buying the packet because there's just so much sodium in those envelopes.  It's not much different from the taco seasoning, I just add more chili powder.  I make mine with turkey, ground chicken, or lean ground beef (whatever your preference) and use tomato sauce with no added sugar.  

These are just a couple examples of what I find works for me and keeps me away from the drive thru!  

This is something else that has helped me stay on track.  I have a group of challengers on Facebook and we encourage each there and keep each other accountable.  I made the commitment to snap a picture of each meal everyday and share with them.  It really makes you think twice about what you eat when you know you're going to take a picture and share with the group each night!  💥‼️

If you are ready for a change, contact me and let's talk!!

Chris 😃

Fixate Cookbook : teambeachbody.com/shop/-/shopping/FixateCookbook?referringRepId=378045

Health Bet Challenge - What is it?

September 5 kicks off a four week health bet challenge!  

Workout 3 times a week, drink 5 shakes a week, log it in the app...win money!  🤑

Doesn't get any easier right?!  

This time of the year is the perfect time to concentrate on your own health and fitness goals.  Summer is just about over and most vacations are done...sorry for that reminder!  The kiddies are back in school so everyone is getting back to a routine.  Which can also mean fast food dinners while you're shuttling back and forth from dance classes or karate classes.  

We all need that little boost and motivation to get started and keep going.  Money is really good for that!  😜

Aside from the money though, you will also get:

✅one on one support and accountability

✅sample meal plan 

✅shopping list

✅30 days of Shakeology (1 meal a day...done!)

✅fun and delicious recipes for breakfast, lunch, dinner, and shakes!  Like this one...

Are you gonna join me?

No Bake Shakeology Bites

Do you have a sweet tooth?  I feel like mine is the size of Texas some days!  😳

If I get into the habit of staying away from sweets, I can keep that up, but if I allow myself some...I almost can't stop myself...almost!  

I wanted to share a few of the tricks I use to stay away from sweets or to get a fix when you just need it!  

•I keep semi sweet chocolate chips on hand and have a few when the urge hits. It gives me a chocolate fix and without too many calories

•I always want sweets after a meal so I drink extra water before and during to make sure I'm full

•I don't keep them in the house!  Out of sight...out of mind!

•Things like applesauce, yogurt, and fruit are great "stand ins" for something sweet. 

•Finally, I make things like these no bake shakeology bites!  Just 4 ingredients and they were done in less than 10 mins and chilling in the fridge!  

You should try these...like soon...or today!  No really, go get the stuff and make these, you won't regret it!  

One or even two of these are a perfect sweet snack to get your "fix" and you don't have to feel guilty!  Of course if you eat the whole plate at a sitting, there might be a bit of guilt that will set in 😉

See, I told ya...4 ingredients is all that is between you and these delicious treats!!!

Until next time...

Chris 😃

Country Heat Release!!

Beachbody's newest program Country Heat released today!!!  

This program is a country line dance inspired workout that will be great for anyone who:

▪️wants to start a fitness program, but is not sure where to begin.

▪️is ready to switch up their fitness routine

▪️loves to dance, but doesn't want anything too complicated

▪️loves country music!

▪️wants to see results in 30 days

With the Country Heat Challenge Pack you will receive:

•5 dance cardio workouts and 1 dance conditioning workout

•Autumn's foolproof meal plan with containers and recipes

•30 day supply of Shakeology

•Shakeology shaker cup 

•quick start guide and calendar

•plus two bonus workouts if you message me via FB or email me at cpaschke@live.com

You are invited to join my Country Heat test group starting August 15!  Are you ready to go for it?  

So, what's this Challenge Group thing all about anyway...

Many of you have seen my posts inviting friends to join me in a challenge / accountability group.  Show of hands, how many of you are like "what the heck is that?!"  

That was my reaction the first time my coach approached me about it.  I was scared of it and nervous of what I had to do.  

I'll be honest with you guys, it took her some time talking me into it.  Not talking me into joining the group so much, but talking me into believing in myself enough to do it even though I was scared of letting the group down, letting her down, and letting myself down...again!

So once I finally decided to jump in feet first, that meant I had to make some changes.  Weird changes that I wasn't excited for, but I knew I had to do it.  I had never stuck to an at home workout program before...and I had several.  Turbo Jam, Hip Hop Abs, Slim in 6, and a number of those walk at home programs.  Side note: funny how I was already a Beachbody girl before I became a coach ;) On top of that, I was never a "shake" person and I just signed up to drink one a day for a month!  How was that gonna happen?!?!  More on that in another blog!

This was the exact challenge pack that I started with exactly 2 years ago in February.  I'm going back to my roots with this one and then moving into 21 Day Fix Extreme right after!  I really need to give myself a second chance here, or maybe it's a third or 23rd ;) 

This is a before picture and I'm mortified to post this publicly, but change takes guts right?!  

I hope you'll follow my journey here!!  

Chris :)

Stress or Shenanigans?

I feel pretty sure that I think about diet and exercise too much...but I'm not convinced that I'm alone in that.  

I think that all of us, women especially, spend much of our time thinking about how we feel, look, what we weigh, what our size is, and how to improve it all.  Well, I'm not promising you I have the answers, but if you would like to join me, I'm gonna try to figure it all out.  

I don't know about you, but I'm kind of over the stress of it all.  I want to get back to having a good time with life and losing weight has to be included in that right?!  Of course it's work, but does it have to be stressful...I'm thinking no. ;)

Ahhhh shenanigans!  That's what I'm gonna call my journey to fit from now on! I hope you'll join me here on my blog as well as my Facebook for the coming shenanigans as I figure out how to have fun with diet and exercise and not stress over it.  In fact...you can help me with my first dilemma...I have just one more full week of Body Beast and then I need a new program...so which one?  Opinions please!  

Chris 

Let's talk scales!

Do you own one?  Do you step on it daily, weekly, monthly...yearly??  

I tried this thing where I gave up stepping on it daily because I was driving myself crazy with it!  I know our weight it important to being healthy and all that, but I was getting obsessed with it and I'm sure that's not healthy.  ;)

 So, the last time I stepped on my scale was September 13...I plan to get on it on October 13 and see where I am!  I have to be honest and say that I've been tempted to get on it more than once since then, but I'm waiting!  

So, tell me, do you stress over the number on the scale or more about how you feel?  One thing I have learned with my "don't you dare get on the scale challenge" is that I'm concentrating more on how I'm feeling and how my workouts are going and less about if I'm losing weight.  That's a good thing right?!?!  

Anyway, I'll leave you with that for now...have a good week!  

Chris  :)