Going back to my roots

A little over a year ago I re-started my health and fitness journey after having Jack.  I desperately needed to lose 20 lbs so that I could fit back into my work clothes.  The scale didn’t seem to be moving and I felt LOST.  Luckily, I had a friend that was getting ready to start an online accountability group doing a program called PiYO.  PiYO is a wonderful blend of pilates and yoga.  Extremely low impact but high intensity.  You WILL be a sweaty mess after these workouts!  I knew that I needed to ease myself back into working out, especially after having a c-section 6 wks prior.  I signed up for her group and it was one of the BEST decisions I have ever made. 

With the support and accountability of the women in the group, I got my healthy eating habits and portion control back on track, I began drinking shakeology every morning for breakfast, and I got back into a workout routine (as much as you can with a newborn)!  Over those 8 weeks, I lost 13 lbs and 11 ins off of my body but GAINED so much confidence in myself and my ability to control how I LOOK and FEEL.  

After I did the full 8 week PiYO program, I also realized it would be an incredible supplement to my running program when I signed up for the Shamrock Half Marathon this past spring.  I came up with a great program of running 3 days a week and incorporating my favorite PiYO workouts on the other 3 days.  I ended up having a PR time on race day (sub 2 hrs) and no injuries or major soreness during my training!  Bottom line, if you are a runner and are looking for some workouts to supplement your running, PiYO should be in your arsenal.

If any of the above struck a chord with you, I invite you to fill out the short form below and join my for my upcoming PiYO Accountability group in August.  It’ll be an AMAZING 8 weeks of support and motivation from someone who has gotten GREAT results with the progam!!  

bit.ly/ShipShapeFitnessAccountabilityGroup

My first round of PiYO (June-July 2015)

1 year ago today, I joined my first Health and Fitness Accountability Group

Hard to believe that exactly 1 year ago, June 1, 2015, I made a commitment to myself to get healthy and fit.  I was 6 weeks postpartum and the last 20 lbs I needed to lose to fit back in my work clothes just wasn't budging.  I knew I needed help and that's when a friend's post on Facebook popped up in my feed about an upcoming accountability group that was starting on my birthday and exactly when I was 6 weeks postpartum so I could start working out again.  

Losing weight after I had my daughter, 2 yrs prior, was pretty easy! I was able to eat whatever I wanted because I was breastfeeding, workout and the weight came off easily.  That did NOT happen this time around with my son.  Those pesky 20 lbs that I probably shouldn't have gained during my pregnancy were being stubborn!!! I knew I needed someone to keep me accountable to my workouts and getting my eating back on track.  Even though I was breastfeeding, I knew i needed to get my eating under control and just plain eat healthier.  

I'm so glad I signed up for that accountability group a year ago.  I did an 8 week program called PiYO and lost 13 lbs and 11 ins across my body.  More importantly, I gained confidence, could fit back in my work clothes and just felt so much healthier and alive because I was eating healthy and working out regularly.  The ladies in that group kept me motivated on days I didn't feel like working out and gave me great tips on how to make healthy eating a lifestyle and NOT just a diet!  

A year later, I'm the smallest and healthiest I've been since high school.  I not only look great but I FEEL great and that is the most important thing!  Cheers to rockin my hot, new bod at the beach this summer!!! 

3 Day Refresh-Day 2

I thought today would be easier than yesterday because my body would be used to the eating change, but that wasn't the case!  I think there are two reasons for this, one I did a difficult T-25 workout this morning and I wasn't as busy at work.

In the instructions it tells you that you can do easy to moderate exercise while doing this program, NOT hard workouts. The main reason they tell you this is because you are operating at a caloric deficit and if you add hard workouts on top of that, you are really depriving yourself of the necessary calories it needs!

The other reason today was tough was that I wasn't nearly as busy at work as I was yesterday and that is when I always find myself wanting to snack!  I found myself hungry between breakfast and my fiber sweep and then about 1 1/2 hrs after the fiber sweep I got hungry again.  However, I did feel really full after dinner with the shake and salad.

Another fun side effect I've noticed is that I've gotten really gassy at about 4pm both days.  I'm hoping this means it's working!!!  I drank about 50 ozs of water today on top of the shakes.  Didn't cheat at all and stuck to the plan!!  One more day to go.....I got this!!

Here was my eating schedule today:

6:45 am: Chocolate shakeology with blueberries
9:30 am:  Fiber sweep
11:20 am: 6 carrots with hummus
12:15 pm: Vanilla shake with blueberries
2:45 pm:  6 carrots with hummus
5:00 pm: Vanilla shake with strawberries
5:15 pm:  Salad

21 Day Fix-3 Day Quick Fix Results

Driving back from NY after New Year’s, Vince and I decided we wanted to do the 3 Day Quick Fix.  He wanted to drop some of the holiday weight he had put on and I just wanted to shock my system back into eating healthy and get rid of the bloat.  I had actually only gained ½ lb over the holidays and I attribute that to watching my portions and working out pretty regularly.  One thing I didn’t always do was eat healthy and I definitely had way more alcohol than normal ☺  Come on it’s the holidays!!!  

It really is mind boggling how EASY the 3 Day Quick Fix is….yes I said EASY and it WORKS!!!! It’s easy because the program lays out exactly what you should be eating (all items you get at the grocery store) and when.  There’s no guessing at what you should be eating.  We prepped the majority of our meals on Sunday and could just grab them and go each day.  The first day is always rough as you shock your body into eating super healthy foods and at a caloric deficit but by day 2 and 3 you start feeling much better and I don’t get hungry in between meals.  I fully admit that by the end of Day 3 I’m ready for some different foods! 

Day 3 for us was yesterday and we did our final weigh ins this morning.  Vince lost 7 lbs and I lost 5!!!!  That was 5 lbs of BLOAT.  I feel soooo much BETTER and I’m back on track to eating healthy and drinking plenty of water.  The 3 Day Quick Fix is not something you’d want to do all the time or for more than 3 days but it’s such a GREAT tool to have in your back pocket when you come off a weekend of too much drinking/eating or you have a big event you want to look and feel great at!!  

If you still aren’t back “on track” after the holidays come join me for a round of 21 Day Fix starting ever month.  I’ll teach you about the 3 Day Quick Fix BUT more importantly I’ll show you how to make the 21 Day Fix eating plan a LIFESTYLE that you can follow forever (whether you want to lose or maintain your weight).  There’s also some great workouts for you to do!  Fill out the short form below if you want to join one of my upcoming Accountability groups.

http://bit.ly/1Xswgfg

21 Day Fix Extreme Results

I just finished up my 3 week 21 Day Fix Accountability group, which means results time!!!! I tried the Extreme version and LOVED it! I was nervous to try it at first because I thought it might be too tough for me but I'm so glad I did! I LOVED it and I think it was just what my body was needing (taking it to the next level).

The workouts were definitely challenging but as always, there was a modifier I could follow if I got tired. I continued to follow the eating plan as best I could while navigating the parties and business trips. The one thing I keep coming back to with this program is how it's taught me to eat the right amount of the right foods. Even if I'm eating out a lot, I know when I've eaten enough and what the right ratio of carbs/proteins/veggies/fruits/fats I should be eating.

So during a time when most people gain weight, I managed to LOSE 3 lbs and a couple inches! I'm so pumped and can't wait to start my next Accountability group, not to lose weight but to maintain the body I have now worked so hard to get! If you are looking to shed those pesky pounds you have put on, come join me in the New Year for my next round of 21 Day Fix! Simply fill out this quick form and I'll get you signed up!

http://bit.ly/1Xswgfg

New Year, New You!

Are you looking to completely transform your as we head into the New Year using NO complicated equipment.. NO heavy weights.. NO long hours in the gym!...And you don't even have to leave your house! Then come join me and look smokin for your New Year's Eve party!

What would you think about never having to count calories again?  Well I take care of that and send you a FUN custom portion control eating system.  All it takes is 30 minutes of your day and I'll sculpt and define your body.

All workouts are done in the comfort of your own home…on your own time. You will have ME as your Coach... walking you through the program every step of the way!

This Facebook Accountability Group starts in 1 week, and includes my custom VIP Accountability Group, that will keep you on point throughout the entire program.

If you can commit to changing your life, I WANT TO HEAR FROM YOU! I want to hear from ladies that are serious about getting fit and healthy! This program IS NOT FREE but includes:

- A complete 21 day home workout kit with DVDs
- 7 color coded portion control containers
- Complete custom meal plan designed for your 21 Day Challenge
- Bonus 3 Day custom plan to quickly get you picture or beach ready when you are short on time
- Shakeology to help kill all your chocolate and carb cravings
- Shaker cup you can take anywhere 

-FREE 21 Day Fix t-shirt if you post your before and after pictures to the Beachbody challenge site
- ME as your personal coach
- Access to my EXCLUSIVE VIP LIFETIME support group
-30 day trial to *Beachbody on Demand* - Stream OVER $2000 worth of workout programs right from your phone, tablet, laptop, etc!

Let me help YOU achieve AMAZING results! If this sounds like something you've been looking for, add me as a friend at https://www.facebook.com/tina.bove.3 and send me a message that says "SAVE ME A SPOT" or email me at tina.struble@gmail.com. 

Don’t wait….spots will fill up fast!

My 6 Month Weight Loss Journey

It’s hard to believe it’s been 6 short months since I started my weight loss journey after having Jack.  At 6 weeks post-partum I weighted 170 lbs (20 lbs over where I normally sat) and the scale wasn’t budging.  I knew I needed to make a change so I look a leap of faith and joined my first online Accountability group.  This Accountability group was amazing!!!!  Everyone was so supportive, encouraging and I learned some great eating tips from my coach.  It was a place where I could share my struggles and just be myself.  I lost 13 lbs in that 8 week Accountability group.  

I didn’t want to stop there so I became an Online Health and Fitness Coach myself and began running my own online Accountability groups.  These are groups where both men and women (but mainly women) support and encourage each other to be the best they can possibly be.  If someone isn’t feeling motivated to get their workout in, we help lift them up.  We share healthy recipes and encourage each other to eat clean and watch their portion sizes.  

These Accountability groups are the main reason I have lost not just the 20 lbs but 30 lbs of baby weight!  Here are a few other reasons why I think the weight has melted off this time around: 

• *I’ve done 95% of the workouts in whatever program I’m doing (PiYO, 21 Day Fix or T-25) and I follow the schedule they give me.

• *90% of the time I’m following the eating plan that comes with the program I’m doing (for T-25 I continued the 21 Day Fix eating plan).  The other 10% I enjoy our family pizza nights and other treats.

• *I drink Shakeology (super healthy meal replacement shake) EVERY morning for breakfast. It’s by far the healthiest meal I eat every day. 

• *Before I start a new workout program I take before pictures.  This helps keep me motivated on days when I don’t feel like working out.  It also serves as a reminder of how far I’ve come when the scale isn’t budging.

• *I feel INCREDIBLE both mentally and physically so I WANT to keep working out and eating healthy!

If you need some extra motivation or someone to help hold you accountable, come join my next online Accountability group that starts in 2 weeks.  Click on the link below, fill out the short form and I’ll get you set up with the right workout and eating plan.  Don’t WAIT, do this for yourself NOW! 

http://bit.ly/1Xswgfg

Pumpkin Pie Shakeology

Ingredients:

1 Cup unsweetened almond milk
1/2 Cup canned pumpkin pie filling 
1 tspn cinnamon
1 tspn pumpkin pie spice
1/8 Cup pecan pieces
1 Scoop Chocolate Shakeology 
Ice

Optional:
Handful of spinach
1/2 Cup oatmeal

Chocolate Shakeology Oatmeal

Ingredients:

3/4 Cup peanut butter
1 tsp vanilla extract
1/2 Cup nonfat plain yogurt
2/3 Cup unsweetened almond milk
1 Cup old fashioned oats
1 Scoop Chocolate Shakeology (substitute-1 T chocolate pudding mix or cocoa powder)

Directions: 

1. In a small bowl, combine the peanut butter and vanilla extract. Microwave for 15 seconds, stir and microwave for an additional 15 seconds.
2. Add in the yogurt, milk, oats and Chocolate Shakeology.
3. Stir well and make sure the peanut butter is mashed in thoroughly.
4. Transfer the mixture into a sealed container.
5. Place in the fridge for at least an hour or until oats are completely softened.

Why I enjoyed 21 Day Fix so much!

I recently completed my first round of 21 Day Fix and I wanted to share my AWESOME results.  my goal on Day 1 was to lose 3-5 lbs and really tone up my belly.  I had a few more pounds to lose before I was back under my pre-baby weight but I still had a lot of work to do on my mid-section. 

Day 1 started with an incredible group of ladies that pushed me on days when I got little sleep (Jack decided to get up a few times in the night) and just days when I didn’t feel like getting out of bed.  I knew I had to check in with them (especially as their fearless leader) so it motivated me to not snooze my alarm when it went off at 0430.  I also had created a 21 Day Fix Pinterest board where we could all share recipes we liked because we didn’t want to get bored eating healthy! 

My favorite workout was Total Body Cardio because it was a good mix of cardio and strength training.  Second in line was probably Lower Fix, where we really worked those legs and glutes with some heavier weight training.  Probably my least favorite was Yoga day J  I’m not a huge fan of just straight yoga, but I now understand the importance of it.  An active rest day is vital to allow our body to recover and you get a great stretch for all of those sore muscles (remember I went 21 days straight working out).  

I think where I got the most bang for my buck was in the meal planning.  21 Day Fix comes with color coded containers and a meal plan designed around the caloric intake you calculate in order to lose weight. When you reach that ideal weight there is another calculation you can do to “maintain” your current weight.  Once you figure out what calorie range you fall in, you will see how many of each container you can eat.  For example, I could eat 3 purples (fruit), 4 reds (protein), etc.  It was really that simple!  The program comes with a huge list of foods that you can choose from for each container.  There were also some recipes and substitutes you could make.  Yes, you can drink wine on this plan J I didn’t because I was breastfeeding but how awesome is that!  

Every Sunday I spent about an hour prepping for the week ahead.  I got all of my breakfast, snacks and lunches ready for the week and I knew exactly what we were having for dinner every night.  That way in the morning, I could just grab my containers and go.  I think this was the key to my success, I planned every meal! I PROMISE you it wasn’t that difficult!  It saved me from going to the vending machine during the day or picking an unhealthy snack out of the cabinet.  

I can honestly say that I wasn’t ever starving.  Now there were points when I got a little hungry but I first drank a glass of water and if I was still hungry I grabbed one of my healthy snacks.  I also tried to eat every 2-3 hours to keep my blood sugar steady.  My chocolate Shakeology with spinach and a fruit was my go to breakfast!  Here is was my typical day of eating: 

6:45 am: Drink my Shakeology on the way to work

9:30 am: Oatmeal and 2 hard-boiled eggs

12:00 pm: Salad with cucumbers and red peppers, chicken on a whole wheat pita and an apple

2:30 pm: Cup of mixed fruit and almonds

5:30 pm: Fish or chicken with a vegetable and quinoa

7:30 pm: Plain greek yogurt with a touch of honey

My final results were as follows:  I lost 5 lbs and a total of 3 inches in just 21 short days (My abs are finally making a come back)!  You can see my results below:

Thin Mint Shake

•  1 medium banana

• 1/4 tspn peppermint extract

• 1/2 tspn vanilla extract

•   handful of spinach

• 1 scoop Chocolate Shakeology

• 1 1/2 cups water

• 2 cups ice
•  
•  Blend all ingredients together