Wednesday, April 1, 2015

April Newsletter

Spring has sprung around these parts and the gorgous April whether is perfect for outside fun!  Want to do P90X, PiYo, Insanity or one of the many other great workouts available on Beachbody on Demand outside or just try something new? Now you can!  

You may have heard that you can now get a free 30 day trial of Beachbody on Demand with your free Team Beachbody membership!  On top of the first class workouts, 10% discount, and access to meal planning tools, you are also invited to join our free 7 day challenge group to get you started (or back on to) your health and fitness journey!

Here are the instructions on upgrading your free account to get the free Club membership trial:
  1. Log in to your account and click onto the Beachbody on Demand link on the top left. 
  2. Click on the UPGRADE link in the middle of the page! 
  3. Click "Join Now to Get Today's Low Rate." If you scroll down you will see where it talks about getting a free trial
OR just go to this link >>

You'll have to put in your credit card information and if you decide not to continue, you'll need to cancel after 30 days. It normally costs about $35/quarter (90 days), $2.99/week, or $.44/day. 

I'm loving being able to start a new program as soon as I finish one!  What a fantastic way to stay working out long after your first challenge is over :)  Contact me to help you choose a workout and find an awesome hybrid calendar if you want to do two programs at the same time.

New Beachbody on Demand Programs for April:  This month they are adding four more programs to the already fantastic library worth well over $2000!  These programs are:
  • P90X One-on-One Vol. 2
  • INSANITY: Asylum Vol. 2 
  • RevAbs (who doesn't want to work on their core with summer right around the corner?!)
  • Tai Cheng (based on Tai Chi, great for athletes, those with injuries, or those just starting out and need to lose some weight before starting with the more intense workouts)
You will also be able to access programs you have purchased in the past if you own 21 Day Fix, 21 Day Fix Extreme, T-25, or PiYo!

Challenge Pack Deals in April: Have you been wanting to try PiYo?  Now's your chance!  If you're looking for an intense 30 minute workout P90X3 is for you!

  • PiYo & Shakeology® Challenge Pack—only $140 USD (regularly $160 USD) 
  • PiYo Kickstart & Shakeology Challenge Pack—only $180 USD (regularly $205 USD) 
  • P90X3® & Shakeology Challenge Pack—only $160 USD (regularly $205 USD) 
  • Ultimate Reset & Shakeology Challenge Pack—only $275 USD (regularly $305 USD)

March 21 Day Fix Challenge Group Transformation:

Meet Ashton Budewig from San Angelo,TX!  She is a single mom of a 7 year-old boy and works six days a week, 11 hour shifts!  She got in the habit of drinking alcohol a lot when she got home from work to relax and ease the pain of her scoliosis.  When she started getting frustrated with her weight gain she tried wraps, shakes, and weight loss pills, but nothing worked.  

Her Beachbody coach, Janice, suggested that she try Shakeology and the 21 Day Fix program.  She bought healthy food with the rest of the challengers in her challenge and LOVES the taste and convenience of Shakeology.  She was able to lose 21 lbs and 17 inches in only three weeks!  Read the rest of Ashton's story on the Team Tenacity Blog. CLICK HERE

Monthly Recipe: Breakfast is my favorite meal of the day and this recipe is one of my favorite breakfast recipes!  It's grain free and made of simple ingredients you have around the house.  Kids love them too! 

Grain Free Banana Flaxseed Pancakes. Taste just as good as regular pancakes! So easy :)
find this recipe at:

Grain-Free Banana Flaxseed Pancakes 

  • 1 smashed banana
  • 2 T flaxseed (can substitute chia seeds)
  • 1 tsp baking powder
  • 2 eggs
  1. Smash the banana first and then add the dry ingredients before mixing in the egg.
  2. Pour onto a pan on med-high and cool like regular pancakes.  I like to use coconut oil spray to keep mine from sticking.
  3. Make sure you let them brown all the way because they are tough to flip.  That's ok though because then you can eat all the messed up ones :)
  21 Day Fix containers:  2 purple, 1 orange, 1 red

5 Tips to Fight Burnout

Dr. Haley Perlus

Have you ever felt physically and mentally drained when it comes to fitness? It’s like you’ve hit a brick wall and you don’t feel like doing anything. Every push-up is a chore. Every lunge is a struggle. Even proper nutrition and other things healthy feel like an uphill battle. If you’ve ever felt stuck and helpless in your fitness program, you’re not alone.

Even the most dedicated fitness enthusiasts can experience low motivation at some point. Often it’s no big deal – for a day or two you might feel less than motivated about your fitness routine and then you’re back in the swing of it. Other times, it can persist more than a few days and affect your confidence and overall energy and determination. In severe cases, this low motivation can turn into burnout, which makes it difficult, if not impossible, to show up ready and willing to exercise.

Burnout is the psychological, emotional, and sometimes, physical withdrawal from an activity you once enjoyed. At first, you feel emotionally and physically exhausted and nothing can get you energized. Next, you develop a cynical attitude towards fitness, believing it’s pointless and won’t help you to achieve any of your goals. Eventually, you start to think negatively about yourself and your performance.

Although burnout is real, if you are experiencing it, or believe you may be on your way, you’re not doomed. Here are 5 proven steps you can start today to give yourself the best shot at regaining your energy and positive focus. Many of these steps could also be used to combat burnout in other areas of your life as well.

Step 1: Change your routine
Demotivation and burnout is often the result of following the same routine and focusing on the same goals. A common phrase in sport psychology is “A change is as good as rest.” Any type of change, such as switching programs, training with a friend, or using different equipment (e.g. resistant bands instead of weights) can create a new challenge that not only improves your physical health, but your overall mindset, energy, and motivation to get back to your workout program.

Step 2: Remember your fitness pleasures
Developing lean muscles, lowering your body fat percentage, or achieving gains in muscular strength are all good reasons for training. However, a tunnel vision focus on results can quickly contribute to burnout because it distracts you away from the enjoyment of being physically active for its own sake.

When you’re following a training schedule, continue to include other physical activities you enjoy such as hiking, dancing, swimming, or tennis. By balancing activities driven by intrinsic motivation (those you do purely for the satisfaction you experience when doing them) with those that are driven by extrinsic motivation (motivation that is connected in some way to an external driver) you can optimize your fitness enthusiasm.

Step 3: Celebrate your daily efforts and achievements
Burnout can be partially brought on if you’re constantly focusing on what you haven’t achieved yet. It’s time to focus on the good stuff. For instance, take a look at pro sports. It’s not just the goals that are applauded. Every successful catch, interception, and rebound is celebrated by the players. The athletes always take a brief moment to acknowledge their efforts and achievements. You too must celebrate your daily successes. Take at least one minute every day to journal one fitness achievement. It may be that you completed the entire set of an exercise for the first time, that you trained even though you really didn’t feel like it, or that you moved up a skill level.

Step 4: Set daily process goals
Setting long-term result goals are valuable, but if they don’t come as quickly as you think they should they can also distract you from the day-to-day and cause you a lot of stress. Process goals help you to stay focused on the little things that will keep you confident and motivated to cross the finish line. Your process goals could be holding a specific pose for five more seconds, making it through your training without pressing the pause button, or improving your technique in one particular exercise. With each fitness session, fulfilling your process objectives will create a greater sense of achievement that can only boost your inner drive.

Step 5: Ask for social support
One of the best ways out of burnout is to ask for support. Reach out and share your experiences, talk through specific problems that are having a negative impact on your mood. As the old adage goes, “A problem shared is a problem halved.” The message boards, blog comments, and Beachbody’s social pages are there for you to do just that. By vocalizing your pain and talking through solutions you’ll feel less alone in your experience. It will also help you feel as though you are taking action towards improving your situation, and that can give you an extra little boost of confidence to push through and persevere.


PiYo and 3 Day Refresh Kickstarter

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