Friday, September 26, 2014

A Top Source for Health and Flavor: The Sweet Potato

Sliced sweet potatoes.

The sweet potato is an excellent source of nutrients that can be delicious and filling as well!
Besides being a great source of carbohydrates for energy, the sweet potato offers an abundance of vitamin A and antioxidants. Health benefits of the sweet potato are amazingly extensive - you can learn more about them here:

The point is, the sweet potato tastes so amazing and is so good for your body! It’s also pretty easy to add into your daily diet - the basic ideas below are a great starting point that you can keep simple or add your favorite ingredients to make your own unique dish.

4 simple, adaptable ways to enjoy sweet potatoes:

1) On the grill: After washing and peeling, simply slice the sweet potato into rounds, toss in coconut oil and add spices like salt, pepper, rosemary and garlic. Lay the slices on the grill and flip periodically until soft and golden brown. This is a great side to dish to throw on the grill while cooking up your chicken or burgers.

2) In a Scramble: I like to dice the sweet potato pretty small and fry up in a pan with some diced onions, butter and rosemary. Then, add eggs and any other meat, veggies or spices that sound delicious to you. You can add cheese, avocado, cilantro or any finishing flavors to the scramble. This is a great protein and energy infused meal to start your day off right.

3) Mashed: The mashed sweet potato is a perfect side dish or snack on a cool day. Scrub the sweet potato, rub it in some oil, fork a few holes in it, wrap in tinfoil and bake in the oven. Depending on the sweet potato, it can take up to an hour to become soft. Once it is soft, let the potato cool for a few minutes and then scoop out the insides and toss the skins. Mash up the potatoes with butter - add cinnamon for a sweet flavor or salt and pepper for a more savory taste.

4) In a Stir Fry: In olive oil, sauté cubes of sweet potato, broccoli and other veggies and a meat or tofu to make a delicious stir fry. Add as many or as little spices at you would like. This is a great dinner dish to serve on top of rice - super filling!

For more complex recipes with the sweet potato, you can make delicious curries, soups and casseroles. Stroll the internet for recipes - just make sure to use the ones that use clean ingredients.

The sweet potato is a delicious source of nutrients and it’s versatility makes it easy to add to a variety of meals and dishes. Start including the sweet potato in your nutritious meals today!

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21 day beachbody new coach training

20 short months ago... I was invited to an event that ended up changing the future for my family. I did not know at the time that a LIVE COMBAT workout was going to have such a tremendous impact on my life and those around me.
Many of you know that I was a RN for 14 years. I love helping other people but, was sick of working evenings, weekends, and Holidays. I went into nursing because of the flexibility of the hours but, as my family grew I hated leaving my babies at home. I worked a ton of evening and weekend shifts to be home with my babies during the day but, this meant limited time with my husband. We were shuffling the kids back and forth to make it work... completely exhausting and system that was not sustainable long term.
I was always in different councils and committees groups as a nurse. I did a lot of work on these councils (NPC, DAISY). The more councils + committees that I participated in the more work they demanded and the recognition was non existent.
Beachbody has given me the ability to help other people + freedom from the shift work + recognition for all of the hard work I do daily to help other individuals change their lives.
And not only that, it's afforded me a pretty incredible life, a positive outlook, AMAZING relationships and a very exciting future. I actually started to DREAM again...and set goals!
My MOTIVATION is to pay it forward and share this blessing with others who are leaders in their field and feeling unappreciated and recognized. You know that you have the ability to do BIG things with your life but, never knew how to get started.

{{{#Girlboss CEO training starts September 29th }}

I didn't have the skills or the knowledge to be a business owner...but I did have
- LEADERSHIP qualities
-A ability to DREAM BIG and want more for my life

I STRONGLY believe this opportunity has been placed in my life so that I can share it with other women.
I am confident that I can teach you EXACTLY what I have done to build my business to the caliber that it is now... and actually teach you how to SURPASS my success!
You don’t have to have all of the pieces to be successful. It takes a special kind of person who is willing to take risks & learn as they go!
This business...the opportunity to BE YOUR OWN BOSS, is NOT for everyone.

- Those who lack self-discipline.
- Those who want to take the PATH of LEAST resistance.
- Those who need structure and everything spelled out ahead of time.
- Those unwilling to step outside their comfort zone.
- Those who are unwilling to change.
You don’t have to share my exact story BUT I’m looking to connect with women who are JUST like me because I KNOW I can lead them effectively and I also know I will ENJOY working with them!

Love my team!

If you….
- know deep down you were meant for something greater...
- want to create independence & freedom for you & your family. BUT also feel a calling to give back and help others!
- Want to live by DESIGN: Be your own boss- work when you want, where you want doing what you LOVE!

- COACHABLE and willing to spend a year making short-term sacrifices if it meant spending the rest of their life enjoying long-term success!
If you are reading this & you hear that little voice….and your gut is telling you to GO FOR IT...I want to to hear from you!

{{{To be considered for the EXCLUSIVE 21 Day #GIRLBOSS CEO Training group, APPLY AT:

KNOW SOMEONE who would be a GREAT fit?! Ask them to join you on this journey.


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Wednesday, September 24, 2014

The Art of a Quick Workout

Alyssa performing a quick workout.

So, you’re really busy being awesome at your job, hanging out with your kids and doing all the other things you love. That’s good! But don’t let it deter you from workouts - even a quick workout can be effective. 15 minutes of strength or cardio is better than nothing at all and will keep you fit and motivated. Here are some ideas on how to fit in a quick workout in the midst of a busy life.

  • Have A Plan:
When you potentially only have 15-30 minutes for a quick workout, make sure you have a plan so you don’t have to spend the extra time deciding what to do. I suggest making a specific quick workout calendar. Beach Body has some great fitness programs complete with workouts and calendars that will give you a maximum workout in minimum time.

  • Keep Healthy Snacks Around:
Have some delicious and nutritious snacks around that you can grab and eat after your quick workout to stay energized and motivated. It’s important to have the proper nutrition to feel great after devoting time to that quick workout. To save time, have ready-to-go snacks on hand like almonds, yogurt and fruit that you can grab and go on your way to your next activity. And don’t forget to stay hydrated!

  • Choose a Designated Space:
I’m a big fan of doing workouts in your home. If you already have a quick workout space, great! If not, designate an area that is clear or easy to clear so you don’t need to spend a lot of time finding a place to workout. The backyard is a great space when the weather is nice, plus you can get some vitamin D when the sun is shining :)

  • Find a Typical Time:
Choose a specific time of day that works best for you. For some, this may mean setting the alarm 15 minutes earlier in the morning. Or maybe your lunch break works better if you are not a fan of early mornings. Perhaps later in the evening provides more of an opportunity for you. Choose a time that works best for you and your schedule and add a quick workout into your daily routine.

  • Say YES!
Always say yes to the quick workout, even if it means a 30 minute workout or a few lunges while making dinner. You are in control of your health and fitness and your decisions turn into actions. Every moment is an opportunity for fitness!

You can still be fit and healthy in the midst of a busy lifestyle. All you have to do is make the decision. A quick workout can easily fit into your schedule if you decide to make it happen. It’s up to you!

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Tuesday, September 23, 2014

Today is the launch of P90

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Monday, September 22, 2014

Team Beachbody 2014 Leadership retreat

I just got home late last evening from a weekend that was life changing. As an ELITE Beachbody coach My husband and I were gifted a free all expense paid vacation to Scottsdale Arizona and stayed at the Beautiful Fairmont Princess resort. 

The Leadership retreat is a yearly event that the company holds for coaches that are 2 Star Diamond and above and have qualified by achieving a certain amount of elite points.  2 Star Diamond means that you have sponsored at least 2 coaches that have reached the rank of Diamond.  

Beachbody leadership retreat, Elite coach, top 10 coach, nurse, Alyssa Schomaker
21 day Fix Elite Workout

The leadership retreat is designed to provide advanced training to coaches to help them grow their organizations, manage their time, effectively communicate with others and expand your market.  This is a 2 day seminar with speakers, celebrity trainer workouts, mix and mingle parties in the evenings and down time to network with other leaders. 
Spa Day with some of the Pittsburgh top coaches

 The entire event was absolutely amazing. it was held at the Fairmont Princess in Scottsdale Arizona.  It is one of the most beautiful resorts that we have been to.  The spa alone was the most fabulous experience.

Waterfall massage

We arrived on Wednesday afternoon and my coach Melanie treated myself and her other 2 elite coaches to a massage and girls day to relax and unwind. It was so great spending time with these ladies that have become some of my best friends.

Wednesday night Beachbody had a Paris themed picnic just for the Elite coaches in the business. Paris is the destination for the ELITE top 10 trip and I am currently in the running to go to Paris next year with my husband.

It was wonderful to mingle with other leaders and connect with so many in person where previously I have only known through social media.

Eliter dinner with Melanie, Katy, and Deidre

Thursday morning We had a sneak peek into Autumn Calabreses new 21 day fix extreme program that is going to be launched in February. This program is awesome!! It is not for the light hearted and is designed to receive extreme results in only 21 days. I love the bikini comp meal plan too!! This program is right up my alley!

After our morning workout it was time to head over for the Elite Sneak Peak.  This means that the Elite Coaches have the opportunity to have an exclusive meeting with CEO and Co Founder Carl Daikeler and Jon Congdon to hear about the progress of the company and the plans for the coming months.  

I love that this company stands behind helping other people achieve their goals in living healthy and fulfilling lives. They integrity, vision, and commitment to expressed every day from the business model to training we receive as coaches. I am so honored to represent this company!

We also learned that there is a brand new workout being released in December of this year. Insanity Max 30.  

Insanity Max 30 Coming December 2014

And also the 21 day Fix extreme that I mentioned earlier!!

We really learned a ton of great information that we are now taking back to our teams to help each coach grow into amazing leaders.  Of course we also did a lot of goofy things to! We practiced our stunting skills in the common areas and of course couldn't pass up the opportunity to take some pictures.

I love the individuals that I have met in the last 20 months. I never set out to be a big business builder. I just wanted to help other realize that their health really matters.
One person at time, I helped my clients and coaches reach their goals and today because of their success I am a top coach in the network. I would not ave it any other way and so glad that their success is my focus. 

So what did I learn from this event:

I am in this business for the long haul.  I absolutely love representing a company that has a strong mission, that believes in its products and those around them and truly wants coaches to succeed.  I am making my mission for the next 3 months of the year to not only help people get into the best shape of their lives but to help my coaches achieve THEIR goals.  I want to put my own personal agenda on the back burner and give my all to others.

My mission is to be a servant leader.  It is the thing that drives me every single morning when I get out of bed.   How can I help others achieve the success that I have.  It's not just about ME, it's about WE! 

 My entire team makes me excited to wake up each day.  Next year I want 20 coaches attending that Leadership event with me in California.  

My core mission is to develop systems to enhance new coaches growth pattern and decrease frustration and fear.  If we as the leaders of the company step up, put our heads together and focus on who needs help we truly can change the face of health and fitness forever.

So, here is the question, have you ever thought about becoming a coach?  Do you genuinely like helping others?  Do you want to inspire others to live their best life?

I want to help you achieve success so that you can be on our next trip together.

Please complete the application below to get into my new coach bootcamp starting on October 6th 2014.  Only a few spots left so don't delay.

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Friday, September 19, 2014

Deep Breathing to Upgrade Your Everyday Life

A Fit Nurse practicing deep breathing.

I think we all know that breathing is a good thing - it’s how we live! However, I’ve recently experienced breath in a new way. The simple art of deep breathing takes just a few extra seconds with each inhale and exhale and has a multitude of advantages to increase the goodness of life.

You can do some research to find the scientific evidence of the health benefits of deep breathing (there’s a lot!) but I’d like to share with you what I have personally experienced by putting deep breathing to action as often as possible in my daily life.

Benefits of Deep Breathing From a Fitness Mom’s Perspective:

1) Relaxation: I love what I do and I love my family but sometimes I find myself feeling stressed when something unplanned occurs or there are extra items on the “to do” list. Deep breathing to the rescue! I simply take a few slow, deep breaths and my whole body relaxes - the surge of relief is so therapeutic and I am able to tackle any task!

2) Increased Flexibility: Much like the practice of yoga, I’ve found that deep breathing can actually increase my flexibility while stretching. Breathing in and then letting out a long breath while relaxing into the stretch is much more effective than trying to pull my muscles farther into a stretch when they aren’t relaxed and ready.

3) Increased Strength: Similar to the increase in flexibility, deep breathing can lead to an improved conditioning workout. Sometimes, when I think I’m at the end of a rep, I take a few more deep breaths and am ready to crank out a few more. Deep breathing allows me to do maximum reps for a more powerful workout!

4) Clear Mind: Ever have one of those days where there is so much going on that you develop a bit of a scatter brain? Take a few minutes for some deep breathing and your mind will clear up and stay on point. Nothing like a clear mind to boost that brain power!

5) Better Sleep: Sometimes when I’m laying in bed, I have trouble falling asleep because I’m thinking about the excitement of the day or the anticipation of tomorrow. I take in a few deep breaths and my mind is transformed into tranquility and I am slipping into a deep, restful sleep.

6) Patience: Some people count to 10 when they start to lose patience - I just take 5 deep breaths and I can sustain an attitude of patience, which is a very important thing when you have sweet, little children that still have a few lessons to learn. Super breathing helps me be a super mom!

How to breathe deeply:
Simply breathe in as long as you can, then out as long you can and voila! You have now begun the practice of deep breathing. Incorporate this into your daily life and feel the results right away. Keep it up!

Breathing is a basic life necessity that our body does naturally. However, you can take control and see the change that deep breathing can bring to your life. Happy relaxed living!

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Thursday, September 18, 2014

Flavorful Ideas for Enhanced Water

Two glasses of enhanced water with berries and herbs for flavor and color.

I know there are so many delicious beverages on the market, but many of them have toxic amounts of sugar, preservatives and caffeine that can cause dehydration and lead to health and weight problems. A tasty solution that I love is infusing fruits, vegetables and herbs for my own enhanced water. The flavor possibilities are endless and the nutritional value is awesome!

Here are some of my favorite combinations:
  1. Kiwi Lime - This is a tasty enhanced water that works great for a mid-morning beverage to keep you hydrated and alert. I love enjoying this water with a piece of fruit on the side.
  2. Strawberry Lemon - A perfect summer combination that is great for relaxing at the beach or sitting on the front porch. Sunshine is a great indicator that it’s a strawberry-lemon enhanced water type of day :)
  3. Blackberry Basil - This berry herb tango is sure to make your taste buds jump and is a nice evening beverage. Enhanced water should be exciting!
  4. Watermelon Blueberry Mint - This enhanced water is formed from an unlikely trio that creates a heavenly taste and is delicious with a snack of raw almonds.
  5. Cucumber Orange - A simple meal is complemented by this refreshing enhanced water that has a light, citrusy flavor and won’t overpower the flavors of your dinner.
  6. Cilantro Lime - Try this yummy combo when you need a burst of flavor without the added calories. This is a great water to drink while enjoying a nice black bean dish or a fresh salsa.
How To Infuse Your Enhanced Water: Simply add your desired ingredients to fresh water and chill. The more time you let your enhanced water soak, the stronger the flavor. There are plenty of water bottles that are designed for enhanced water and have a twist off “cage” for your infusions so you can also take your enhanced water on the go.

The combinations for homemade enhanced water are limitless - try any combination you can dream of! It can be as simple as one fruit, vegetable or herb and can be as complex as you want to make it. Healthy choices can be easy and delicious with the simple beverage solution of enhanced water. Start your infusions today!

A healthy life starts with healthy choices - it’s time to make the decision to switch from sugary beverages to healthy enhanced water. You can infuse your water easily at home and choose to use ingredients that will make your taste buds happy and keep you healthy and hydrated.
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Wednesday, September 17, 2014

Planting Herbs for Health, Decor and Flavor

Planting herbs can bring a whole new look to your home and add a variety of healthy, fresh flavors to any dish.

Have you ever wanted to add a little pizazz to your home without spending lots of time and money? Or wished you had a little something lying around to add some flavor to that clean soup or meat dish? Well, I know something that can satisfy both of those cravings - herb planting! A nice herb plant adds life to any part of your home and serves as an easy resource of flavor when it comes to your cooking endeavors.

As you may know from my previous blog posts, I love recipes that use fresh, yummy herbs. Plus, herbs have great health value - here is a great source for finding the nutritional values of herbs:

These are my top choices for what to choose when herb planting:

  • Basil: This delicious herb is great for flavoring soups or adding some great seasoning to a pizza or bread dish. Consider basil when planting herbs for its fresh smell and decorative leaves.

  • Cilantro: The perfect green of cilantro is great to add vibrant color to any dish or window sill. The popular flavor of cilantro is great in salsa and salads and is great when paired with lime. The key to planting herbs is choosing ones you will use often so make sure you love what you plant!

  • Chives: One of my favorites, chives are a form of onion that can add flavor to almost any dish - they are even great as a raw snack by themselves. Chives are a great option for planting herbs at home because they are easy to grow and easy to use; it’s a win/win!

  • Mint: In addition to smelling great, mint has all sorts of nutritional and medicinal values. It’s delicious in a nice herb tea, great for adding flavor to fresh water and adds a nice garnish to most dishes. I recommend planting herbs that have lots of versatility like the mint leaf.

Obviously, planting herbs is done best when you choose the ones that are most delicious to you and ones you will actually use. You don’t need a green thumb to plant a few herbs so what are you waiting for? Harvest the benefits of your own herb planting!

Herbs are an easy and great way to supplement your decor and add a little more delicious to your dishes. Planting herbs in your own home can also help boost your nutritional intake, so plant away!  

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Sunday, September 14, 2014

Tips for Motivational Goal Setting

Girl running on beach in an effort to attain set goals.

As someone who has been able to set goals to attain them and is always working towards more, I can tell you that setting achievable goals is key. Here are some great tips on how to set goals that will encourage you to complete them!

1) Set Specific Goals: Make sure your goals can actually be measured by making them specific. It’s difficult to be inspired to do abstract things so set goals that have definite outcomes. Figure out exactly what you want - do you want to be a size 8? Do you want to squat 100 pounds? Do you want to adopt one of my goals and enter a bikini contest? Dream it, specify it, go for it!

2) Set Progressions: Setting big goals usually means they are going to take some time and effort. Progressions will help you see how you are doing with your goals and let you adjust your time frame if you need to. A solid idea for setting progressions is using halves - when do you want to be halfway to your goal? You can make as many progressions as you need, so think about them as you set goals.

3) Document Progress: Now that you’ve set goals and identified your progressions, it’s important to document your progress and be inspired by what you have accomplished so far! This can mean taking a picture, writing down a number, charting your work outs, etc. When you can see what you’ve done, you can’t help but be thirsty for more success!

4) Reward yourself: Set goals that give you the opportunity to enjoy the result. You deserve to be rewarded for all your hard work! Obviously, your success is your reward, but sometimes a nice spa day can help too :) If you are really motivated by rewards, give yourself a little reward for each progression - it could be a book, some fancy bath salts or maybe just a fun night out with friends.

5) Share your success: YOU are the motivator! Share all your successes with your friends so they can be inspired by how you set goals and all the hard work that paid off. Take a picture, share a quote or just call up a friend! It’s amazing how many people will be inspired by what you have accomplished, all you have to do is share it. You can start a goal-setting revolution!

6) Don’t Be Afraid: Now you know you can do anything! Don’t be afraid to continue to set goals, giant or small. Goal setting is the foundation of being a Beachbody Coach - we’d love to have you join the team and share your success story with us!

You can achieve whatever you put your mind to! Success spreads like wildfire so following these steps will you help you achieve your goals and be the ultimate example of what hard work and determination can bring. Set goals, track your progress and enjoy your results!

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Friday, September 12, 2014

What is the P90 workout by Tony Horton

I am beyond pumped about the soon to be released Beachbody Home Fitness Program, P90 by none other than the amazing Tony Horton!!!!!  Seriously when I first heard about this workout I was pumped!  Have you ever done P90X???  It is hard!!!  Have you ever tried P90X and failed?!?!  YOU ARE NOT ALONE!  Do you want to do P90X but you don't feel like you are at that fitness level just yet?  Do you want a stepping stone to build a base level of fitness so that you can tackle something like P90X?

P90, What Is P90, Tony Horton, Beachbody, Workout, At Home fitness, Results

Well, Tony saw the need for a program that was the foundational skills to advancing to a more extreme workout and he created P90!  He created it for people just like you and me!  We want to be in the best shape of our lives, but we need to start at the beginning and build core strength, stability and have correct form so that we don't get injured and end up back at the start again!  It's about creating a safe and effective starting point for people to introduce fitness into their lives.  It's also a great way for people to conquer their fears of strength training and working out.

Who would this program be perfect for?

  • You don't want a hardcore workout but you want to lose weight.
  • You want to get back some of the muscle tone you have lost over the years.
  • You want to just get out of bed in the morning without a backache.
  • If you are just someone who wants to be in good health, get regular exercise and feel strong then this could be the workout for you.

So what is this program all about?

It's not high intensity, its not pounding your joints.  It's literally simple cardio, simple workouts, 25 minutes a day for 90 days to totally and completely transform your body and your life. It's more than just a workout, it comes with a simple nutrition guide that is going to help you clean up your daily food intake and focus on the right foods to fuel your body for health!  The moves are modified right from day 1 so that everyone can do the workouts. 

What kind of Equipment do I need for P90?

P90 Workout TonyThe body is a beautiful tool, and that is what you use in P90! You will use different moves without hauling around a ton of weight. The only real things you need is:
  • A light set of weights 
  • Resistance bands 
  • Towel and Water 

So when will it be available?

Well the expected release date is September 23rd, 2014 through a Team Beachbody coach which is ME!  I am going to be leaving next Wednesday for the Team Beachbody Leadership Retreat in Scottsdale Arizona and I will be getting more information on the workouts, the program, the options, the pricing and of course we will be sampling the workouts while we are there so I can bring you all of the juicy details next week!  Make sure to stay plugged into my instagram and Facebook pages for rolling pictures of the event!

p90, Tony Horton, Home workout,
Win a FREE copy of P90

Who should do P90?

I believe that if you want to change your body, you want to start creating a healthy exercise routine then this is going to be the best way to do it.  Tony Horton is an amazing trainer with an entire team behind his workout philosophy that is tried, tested and true.  I know he presents amazing fitness programs because I have done P90X, P90X2 and P90X3 and there is nothing short of amazing results from them all!

I know for a fact that this is truly going to be a spectacular workout.  I mean, heck you have SERIOUSLY no excuse not to workout.  There is something out there for everyone!  Sometimes we just need a little motivation in order to make it happen!

p90, Tony horton, Home workout, new p90 workout

How Can I be sure to get results?

I want to make sure that this doesn't become another fitness program that you invest in that sits on your shelf and collects dust.  I want to make sure that when you get the program in the mail, you bust it out, you make a plan and you SUCCEED!  My job as a coach is to be your support system, to help you to decipher the meal plan, to put a list of foods in place, to start together on October 6th and to track our progress, stay accountable, stay motivated and encourage one another to get into the best shape of our lives.

So I am hosting an EXCLUSIVE TEST GROUP where you can get support from a top coach, you can be surrounded by other like minded people, you can enter to win $500 for your transformation and you can get results.

What is a test group?

It is a closed Facebook group where no one but the members of the group can see what is being posted. I will walk you through how to set realistic goals for yourself, how to meal plan, prep, how to set yourself up for success, then each day you log into the group for a post of the day, motivation, recipes and tips.  We will track progress through our online group and you will succeed!  Trust me, if you commit I will meet you half way!  I won't let you give up! Are you ready to put all fears aside and go for it?  What's the worst that can happen? You could lose a few pounds, kick the soda habit and have a ton more energy!  Not so bad, right!!!!  ----->  The TEST GROUP!!!

The requirements are that you purchase the P90 Challenge pack through me as your coach.  I will be giving you all of the details to get the package once you complete the application below.  I must be your coach and only my customers and coaches are allowed to participate in this group.  

Are you in?!?!  I'm only accepting a limited number of people into this exclusive group.  So please complete the application below to be considered for a spot and gain more information!

All you have to do is decide that now is the time for you to make a change!!!  Let's do this together!!!    Fill out the application to be the first to know about the release date, the details and more!!!!

P90, What Is P90, Tony Horton, Beachbody, Workout, At Home fitness, Results

P90, What Is P90, Tony Horton, Beachbody, Workout, At Home fitness, Results

P90, What Is P90, Tony Horton, Beachbody, Workout, At Home fitness, Results
Jamie lost 87 lbs with P90

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