Sunday, November 23, 2014

Earn $500 For The Holidays By Being A Beachbody Coach On Royal Republic


Earn $500 For The Holidays By Being A Beachbody Coach On 
Royal Republic

Cash for Christmas, Pay It Forward, Top coach, Melanie Mitro

As a Beachbody coach I have the privilege to help many people transform their own bodies with my challenge groups.  I absolutely love nothing more than seeing my customers testimonials in the group every day!  I know that I am exactly where I am supposed to be because every day I wake up really excited about helping my challengers get the best results possible.  As a result of my focus always being on helping people I have been greatly rewarded financially.  It was definitely a slow start for me as a coach, but over the past 22 months my focus has been on how to create a quick start system for my new coaches to have success right away.  It's worked wonders for my team and I have new coaches that are doing what took me 9 months in 2-3 months!  

I was also sitting at home the other night thinking about the quickly approaching holiday season and I realized that last Christmas I made a goal for myself to pay for our entire Christmas with the money that I made from Beachbody.  My husband sort of snickered at me, but I set out to make that goal a reality.  I did it by empowering people during the holiday season to make healthier choices, by providing support and accountability to my customers, family and friends.  I gave tips on healthy alternatives, workout accountability and motivation, travel tips and more.  I also lead by example and showed my followers, family and friends that I can find the time to workout at home with my 3 kids and my business and the hustle and bustle of the holiday season.  I use my own facebook, instagram and blog {which you don't have to do all of these to be successful} as my platform to share with others what works for me.  My hope is that by sharing my honest, real, candid struggles that I can help others to succeed!  

So, at the end of December when I just paid of the credit card with our Beachbody money, I didn't have a spare tire from the holiday indulgences and we started the New Year off with a clean slate that was the most empowering feeling ever!!!!  I REALLY REALLY want to do that for others this year. I truly want to Pay It Forward and teach you specifically how to do it!  

So, here's my thoughts!


I can take on 5 people, 5 brand new coaches that are not currently coaches that are committed to following my very simple plan!  I am going to teach you how to focus on the right activities, how to share vs sell, how to be authentic, genuine and realistic with others and how to earn $500 this holiday season.  




It will take you being willing to invite people to a holiday health and fitness accountability group which we will run together.  I will do the majority of the work but you get to interact, help and support your customers and earn that commission.  I will teach you what to say, how to say it, how to feel like you are sharing an opportunity to help others vs just selling a product.  It's more about building that trust!  People genuinely see through the person who is just out to make a quick sale.  So we are going to do both with ease.


You will be a part of an exclusive closed online group where each day I will post a tip of the day, information, scripts, resources and documents to make your life easier.  I will teach you how to manage your time and give you a power hour so that you are not spending hours on end building a business.  Because honestly who has time for that right now!  I respect your time during the holidays and I want you to feel the freedom to choose!

Even if you have been considering coaching for a while now and haven't pulled the trigger its really a great  time!  If you start now, you set the example for others over the holidays, you will find that people will come to you once the holiday season is finished because you have dedicated and inspiring!  You won't just earn $500 for the holidays but it will continue to increase over the next few months and years! It can be a part time gig or eventually a full time income.  Its totally a personal goal for you and I will match your effort and pace and I will never force you to reach a goal that doesn't fit your life!  

With the launch of Insanity Max 30 in December and The 21 Day Fix Extreme in February there are so many opportunities for growth and new business!  You will have a much easier time with success if you start now vs later.  





Hear from coaches on our team how coaching has impacted their life, it's definitely the gift that keeps on giving!


Read More »

Thursday, November 20, 2014

Quick Workouts: The Full Ab Workout

Woman in workout gear doing a full ab workout routine.
Nothing feels better than a full ab workout! I love the feeling when I’m done and the results are awesome. The great thing about working the core is that you can really work the muscles without spending too much time, so it’s easier to put aside just 15 minutes a day for great abs.


It’s best to have your workout all planned out so you can get through it and not spend extra time thinking of what to do next. I like to keep a couple options for a full ab workout around so I don’t get bored doing the same thing everyday. You can even take switch up the workouts by doing half of one full ab workout and half of a different full ab workout.


Here is a full ab workout that I like and you can use as you commit a little time to fitness for a big payoff!


  • Toe Reaches (30): Lay flat on the ground on your back, make sure you are pushing your lower back to the ground. With hands on the floor by your sides, sit up and reach to toes, then lay slowly back down.


  • Leg Lifts (30): Lay flat on the ground on your back, still pushing lower back to the ground. Keep legs straight and lift them fast, lower back down slowly. Keep hands on the ground by your side and add ankle weights for more intensity!


  • Scissor Holds (20): Lay flat on the ground your back, still pushing lower back to the ground. Lift one leg two inches off the ground and the other all the way. Hold 5 seconds and then switch. You can add ankle weights to this exercise for a more intense full ab workout.


  • Chair Holds (6): Sit on a chair like normal, then put hands on the chair and push your body up so that your hands are the only thing touching the chair - hold for 10 seconds.


  • Opposite arm and leg raise (30): Hold a push up position, then raise one arm and the opposite leg - hold for 5 seconds then switch. You can add both ankle and wrist weights to add intensity to this move.


  • Side crunches (30 each side): Lay on your back with knees up like you would normally do for crunches. Drop knees to the right and do crunches, then drop knees to the left and do crunches. Lift feet off the ground to add some extra concentration for the full ab workout.


  • Elbow plank (6): Hold a plank on your elbows for 30 seconds. Alternate lifting a leg off the ground and holding for 5 seconds to add intensity.


  • Seated Twists (60): Balance on your booty with knees bent in front of you and chest up. Keep hands together and touch the floor on the right side, then left side and repeat. Lift toes and straighten legs for a challenge. Use wrist weights or hold a weight in your hands for an even bigger challenge!


  • Knee to elbows (45 each): While holding a push up position, touch right elbow to left knee then return to push up position. Repeat with left elbow to right knee. Add ankle and wrist weights to add some ferocity to this move!

Fit abs are just 15 minutes a day away! Use this full ab workout as a starting point, then add other workouts or moves as your core continues to strengthen. Once you get stronger, choose the workouts that require maximum effort with minimum time for fitness that doesn’t cut into your day.
Read More »

Tuesday, November 18, 2014

Quick Workouts: Great Leg Workouts

What’s better than great leg workouts? Only the feeling of knowing how great your legs look! I love how these exercises work my leg muscles and it doesn’t take too much out of the day. Great leg workouts are awesome if you can fit in 2 per week - the one below is pretty short but intense, try it out for yourself!





Chair Squat (10) - You can do this one in a workout, or anytime before you sit in a chair for great leg workouts throughout the day. Stand with feet shoulder width apart in front of a chair. Engage leg and core muscles and start to sit down with chest up, but stop two inches before the chair and hold for 10 seconds and stand back up.


Chair Leg Lifts (10) - Great leg workouts don’t require more than a chair for some of the moves! For this move, stand facing the chair and put your right leg on the chair. Both legs should be straight and all the weight should be on your left leg. Lift right leg up above the height of the chair back and hold for 10 seconds, then lower back down. Repeat with other leg.


Squat Jumps (50) - Stand with feet shoulder width apart. Keep chest up and squeeze core while squatting ⅔ of the way to the floor, hold for 1 second. Then stand all the way up and jump as high you can. When you land, go straight into the next squat - try to push through your toes to get the full extension as you jump in this move. The key to great leg workouts is to push it!


Lunge to Kick (20) - Step into a deep lunge, make sure your front knee is not over your ankle in the lunge. As you stand up, swing your back leg forward into a kick and then step forward into the other leg lunge. For an added challenge, you can add ankle weights and hold your leg in the kick position for 5 seconds each time.


Seated Leg Lifts (20) - Sit in a straddle. Put your hands on the floor on either side of the right knee. Without moving your hands or upper body, lift your right leg as high as you can and lower back down slowly. Repeat on left side and add ankle weights for intensity. Remember, great leg workouts are about making the muscles work, so make sure to engage the leg muscles with each move.


Heel Pulls (30) - With ankle weights on, lay on your stomach with legs straight out behind you. Bend leg and pull heel as close to your back as you can, then lower back slowly. Make sure to be squeezing core muscles and legs throughout this exercise.


Point Flexers (50) - Lay on back with feet straight up in the air and knees straight. Point right foot as much as you can and flex left foot as much as you can. Hold for 3 seconds, then switch and repeat. Great leg workouts use all kinds of leg muscles in different ways!


Heel raisers (30) - Stand straight up facing a wall so you can use the wall to balance. With feet together, lift heels up as high as you can, hold for 3 seconds, lower down and immediately lift back up. Do reps with your feet together, then stand on one foot and do each foot separately. To add intensity, stand on a stair and drop heel below the stair with each rep.


Toe Raisers (30) - Stand straight up facing wall. With feet together and legs squeezing straight, lift up the front of your feet so just your heels are on the floor. Remember to use the wall for balance but don’t put any pressure on the wall, your leg muscles should be doing all the work.




Great leg workouts are a great way to stay fit and will make activities like hiking and biking easier, so start with these leg exercises. I feel younger, healthier and stronger because of great leg workouts!

Read More »

Saturday, November 15, 2014

Daily Habits of a Healthy Family

I can admit that health takes time and energy, but being a healthy family is so important and the benefits of being healthy and feeling great are truly worth it! Here are a few daily habits that can help raise the level of health in your family.





  • Start the Day Right. Make a nutritional breakfast top priority in the morning - try to stay away from sugary cereals and processed foods. I have a few breakfast ideas for the healthy family posted here.


  • Drink Water. Your body needs water! Sometimes, when I start feeling sick or get a headache, I think about the last time I drank water and it usually just ends up being a hydration issue. Remember, fruit juices and sodas do NOT count as water, keep your healthy family away from sugary beverages.


  • Be Active. Incorporate some exercise into your day, whether it’s an actual workout or a game of soccer in the backyard. To be a healthy family, make sure at least one activity involves a type of exercise each day. An after dinner walk and yard work are great things to do as a family that involve movement. Family skating and hikes are also free and a great way to get outdoors together.


  • Eat Fresh. Try to avoid processed foods and make as many homemade meals and snacks as possible. This is going to take some time and effort, but your whole family will feel and look healthier because of it.


  • Sleep. A healthy family needs their sleep! Have a general time that everyone goes to bed in order to get enough sleep. If there are nights where you stay up a little later or need to get up a little earlier, try to plan a little nap time in the middle of the day. This is one area that I need to work on for sure. Setting an alarm on my phone at 11p has been a helpful reminder.


  • Free Time. Finally, make sure to enjoy a little free time. You can spend this time together as a family, or separate. If the kids are old enough, let them choose what they want to do for a half hour, like read a book, watch a show or make a craft. If the kids are young, take turns giving the adult some free time or hire a babysitter everyone once in awhile. You need to take some time for yourself, once a day is best!


Try incorporating these tips one at a time until being a healthy family becomes a daily habit. Remember, you have to do something over and over to make it a habit, so don’t give up, make some good habits!

Read More »

Thursday, November 13, 2014

What is coaching with Royal Republic?





You know I love what I do because I talk about it a lot!

Sometimes I might annoy you with it, but that's ok because I get really excited when someone reaches 
their weight loss goal, improves their health, or just becomes more happy and confident.

My coaches are like my second family and they mean the world to me.

I can't help but want to share it with everyone!

So I'm gonna invite YOU to listen to me give the details of what I do as a coach!

Perhaps you have been watching me and would like to check out this whole COACHING thing too!

HECK--- I had no idea what I was doing when I started!

I just wanted to help people... to change the health of this nation.

I just want to inspire you to live your best and healthiest life and teach you how I created the business that I now have...that was built from a yellow chair in my living room.

I know that the Holidays are approaching and that times are tough.

I get it.

I was there.

So I am committed to helping 5 of my new coaches earn 500 dollars to help you this holiday season.


Shoot me a Email to would ya so I can answer any questions you might have.

See ya tonight! 

XO

Read More »

Wednesday, November 12, 2014

Cooking with Chicken - Recipes for the Stovetop, Oven and Grill

Cooking with chicken - chicken kabobs from the grill.
Cooking with chicken is a great tactic for healthy, delicious meals for my family. I know you all love cooking with chicken too, so I’ve posted a couple recipes you can try out in your home. Each recipe serves four, so double it if you have a larger family, or growing children that eat like monsters :)



Cooking with Chicken in the Oven: Baked Tomato Basil Chicken

(I modified this recipe from the P90X2 Nutrition Guide)
Chicken Marinade
1 Tbsp chopped oregano
1 Tbsp chopped basil
1/2 tsp chopped thyme
1 tsp chopped fresh parsley
2 Tbsp fresh lemon juice
2 Tbsp balsamic vinegar
1 Tbsp olive oil
1/2 tsp garlic powder
1/2 tsp fresh ground black pepper
1/4 tsp sea salt

Combine all ingredients in a large ziplock bag with 4 skinless, boneless chicken breast halves. Seal, shake and marinate in refrigerator for at least 1 hour. Hint: when cooking chicken, I like to poke a fork in the raw chicken a few times so it really soaks in the flavors.


Preheat oven to 350 degrees. Remove chicken from marinade and place in glass baking dish.
Bake for 30-40 minute or until chicken is thoroughly cooked. While the chicken is cooking, prepare the topping.


Topping
6 tomatoes chopped
¼ cup chopped fresh basil leaves
½ tsp sea salt
3 cloves garlic minced
1 Tbsp balsamic vinegar
¼ tsp ground black pepper
1 Tbsp olive oil
1 cup mozzarella cheese


Mix topping ingredients in a bowl, pour over baked chicken for the last 5-10 minutes of baking. Let cool and serve!



Cooking with Chicken on the Stovetop: Coconut Basil Chicken

Ingredients
2 boneless, skinless chicken breasts cut into bite size pieces
2 shallots diced
4 green onions (use the whole thing)
4 cloves of garlic minced
½ cup shredded coconut
1 cup of freshly cut basil
1/2 cup of chicken broth
4 Tbsp coconut oil
Directions: Heat coconut oil in cooking pan, add shallots and green onions and cook until it smells heavenly. Add chicken, garlic, and shredded coconut. Cook until chicken is thoroughly cooked (8-10 minutes). Add basil and chicken - simmer for 5 minutes and serve over brown rice.

Cooking with Chicken on the Grill: Spiced Chicken Kabobs

Ingredients
3 Tbsp olive oil
1 1/2 Tbsp balsamic vinegar
Juice of one fresh lime
1 tsp chili powder
1/2 tsp paprika
1 large onion chopped into thick pieces
1 large red pepper chopped into thick pieces
2 garlic cloves minced
1 tsp cayenne pepper
Sea salt, to taste
Freshly ground black pepper, to taste
1 lb boneless skinless chicken breast, cut bite size pieces
Directions: Whisk together olive oil, vinegar and lime juice. Add chili powder, paprika, cayenne pepper, salt and garlic. Place the chicken, onion and peppers in the marinade, stir and coat. Thread the chicken, peppers and onions onto skewers. Grill for 10-15 minutes on medium high heat until chicken is thoroughly cooked.
These kabobs go great with a nice spinach salad as a side dish!


Tip: when cooking chicken, always toss the leftover marinade and bag since it has been exposed to raw chicken.


Cooking with chicken is fun, easy and delicious! You can easily add/subtract ingredients from these recipes to get the flavors your family will love. Enjoy!

Read More »

Sunday, November 9, 2014

The Foam Roller and Sore Muscle Recovery

Woman rubbing her back, in need of sore muscle recovery exercises using a foam roller.
Ever push yourself to the limits in a workout and then realized you’re going to need to do some sore muscle recovery exercises? I know I have! The foam roller is one of the quickest and most effective ways to aid in sore muscle recovery without receiving a professional massage service.

By rolling over concentrated tight areas, the foam roller delivers myofascial release, which basically means it massages to release muscle tension. This is important for sore muscle recovery because the healthy state of your muscles should be elastic, not tight. The roller utilizes body weight to put the right amount of pressure on the tight muscles.

Sore muscle recovery also causes soreness and tightness that is relieved through foam rolling. Blood flow, restoration of healthy tissues and better mobility are a result. Foam rolling breaks down soft tissue adhesions and scar tissue that can cause pain in joints and muscles and can bring about the need for sore muscle recovery. I have no scientific evidence to back this up, but it sounds like regular foam rolling could slow down the process of cellulite by encouraging cell regrowth inside the body. Don’t take my word for it, but it just makes sense!

With a foam roller, you don’t have to get regular expensive massages, though one of those are nice every once in awhile. Remember to treat foam rolling like a massage, because that is essentially what it is. Make sure you are well hydrated before and after foam rolling and start off just doing 5-15 minutes per day and then work your way up from there. Please keep in mind, the foam rolling will hurt if your muscles are tight, but it will feel better when you are done - sort of like stretching after a workout.

I recommend investing in the P90X2 RumbleRoller from Beach Body as part of the recovery and mobility workouts from P90X2. If you follow the workouts, you will receive detailed instructions on the best way to use the foam roller and prevent the need for sore muscle recovery.

I also found a guide from Women’s Health magazine explaining a few of the ways to use a foam roller.


Sore muscle recovery can be painful and last for awhile if not properly taken care of. Using a foam roller will aid in the recovery time by providing a massage using the combination of the roller and body weight to bring muscles back to a healthy state. Eliminate sore muscles by using your foam roller today!

Read More »

Thursday, November 6, 2014

FREE 5 day clean eating support and accountability group

It's the season of Thanksgiving and giving back and I truly feel like now would be a great time to give back to all of my followers, friends and family!  I've decided to offer a 5 day free clean eating group because so many people come to me wanting assistance with clean eating, the basics and how to get started.  

I really have found my life transformed by clean eating and Fitness. I want everyone to live their life Happy, Healthy and full of energy just like I do. I love giving to others. It truly what makes my heart do the happy dance! So for all of the LOVE and SUPPORT this year from you, I want to PAY IT FORWARD in Health and provide some FREE education to get you moving in the right direction.

If you are serious about learning how to eat clean get the book:  "EAT CLEAN RECHARGED" by Tosca Reno.  It is a GREAT BOOK to get you started and to understand more about what clean eating exactly is all about.


So if I can help the process along by giving you a 5 day sample meal plan (with recipes), daily accountability, motivation, and support then I am all for it!  

What are the requirements?

1.  You must make me your official Beachbody Coach by going to my site and creating a free profile.  This way I can send you recipes, meal plans and monthly motivation and tips to keep you on track with your lifestyle.

2.  You must participate for the next 7 days in our online closed facebook group each day!  

3.  Commit to checking in 1x per day, rating your day and charting your progress.

4.  Invite 2 friends to join!  Why not bring a few friends along for the ride! There is nothing better than having an accountability partner in the next 5 days!!!!  You are more likely to stick with it if you have someone by your side.

What do you get for joining? 

1.  You get a free 7 day meal plan.
2.  A grocery list
3. A place to check in daily, ask questions, get support and motivation.
4.  Daily tips that have worked for me.
5.  Healthy Holiday Recipes

Are you ready to get started?  We will begin the group on Monday November 10th so please reserve your spot today!

>>>>>Email me at schomakeralyssa@gmail.com or send me a message on my like page at www.facebook.com/afitnurseto get enrolled in the free group!

*Note-  This is for new and existing customers.  If you are already a coach or have a coach you are working with please contact your coach for details on their next group!
Read More »