A Fit Nurse: Accountability

Showing posts with label Accountability. Show all posts

Posted by Alyssa Schomaker / Saturday, November 19, 2016 / No comments / A fit nurse , Accountability , Holiday fit tips , holiday fitness , Holiday fitness tips , Holiday survival guide , Stay on track holidays , Support

HOLIDAY SURVIVAL GUIDE FITNESS TIPS and VIRTUAL BOOTCAMP

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<span style="box-sizing: border-box; color: black;">They’re here!!  Thanksgiving, Chanukah, Christmas and New Year’s all are happening in the span of 5 weeks.  Does this mean five weeks of temptations, overeating and indulgences? It’s up to you! Studies show that the weight you gain during the holidays is usually never lost and is mostly made up of fat.  Your body fat percentage will go up and that can be difficult to change.</span></div>
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<span style="box-sizing: border-box; color: black;">Here are some tips to help you survive, thrive and keep your body fat percentage down during the holidays.</span></div>
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<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Stay focused on eating a healthy diet.</span><ul style="box-sizing: border-box; direction: ltr; line-height: 1.6; list-style-position: inside; margin: 0px 0px 0px 20px; padding: 0px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj0MScjaCk3Q-5tQx11qEvzh5m91ozFeTkwfECJmFExmUFDgS1PQLI0QkoVBic3a58S1uONuoEpL7YWMpaFodVLhEXxQqbL12mBoVEwX-Ee3Wzk8P5zWk4QIDt6rOY7tUuU1UR_o2OZAsT/s1600/SurvivalGuide-1113-001.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Holiday survival guide, Holiday fitness tips, Accountability, support, Holiday Fitness, Stay on track holidays, A fit nurse, " border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj0MScjaCk3Q-5tQx11qEvzh5m91ozFeTkwfECJmFExmUFDgS1PQLI0QkoVBic3a58S1uONuoEpL7YWMpaFodVLhEXxQqbL12mBoVEwX-Ee3Wzk8P5zWk4QIDt6rOY7tUuU1UR_o2OZAsT/s320/SurvivalGuide-1113-001.jpg" title="" width="264" /></a>
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">During the week, continue to eat a diet full of colorful vegetables, dark leafy greens, lean protein, some fruits and healthy fats.</span></li>
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Don’t starve yourself so you can then over eat later. Fill up on healthy, low calorie foods before the holiday celebrations. </span></li>
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">When you are at a holiday party, make good choices but don’t deprive yourself. If you are following a healthy diet most of the time, a treat should not derail your commitment to keeping your body fat percentage down.  </span></li>
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">If you do overindulge, be sure get back on track the next day. Limit your calories the next day and get most of them from a variety of vegetables.  Also, drink plenty of water to flush out the toxins.</span></li>
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">If you are the host, send the leftover food and desserts home with your guests so it is out of your fridge!</span></li>
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<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Don’t miss an opportunity to burn those extra calories. Find creative ways to get your body moving.</span><ul style="box-sizing: border-box; direction: ltr; line-height: 1.6; list-style-position: inside; margin: 0px 0px 0px 20px; padding: 0px;">
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">When you go to the mall holiday shopping, don’t hunt for a close parking spot. Be thankful for the lack of parking, pick a spot far from the doors and get in a brisk walk.  Parking further away can cut down on your frustration and the time you spend circling the lot or following someone to their car to take their spot (only to find out they were just dropping off their purchases and going back for more!).  The farther parking spot can also makes for an easy get away!</span></li>
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">At work, take the stairs instead of the elevator. Even try a quick walk on your lunch break or use the restroom that is further away or on another floor.</span></li>
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Make a plan to workout at least 30 minutes a day 4-5x/ week! It will help you with Holiday stress and to get your blood flowing for all of the extra energy you are going to need.</span></li>
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<li style="box-sizing: border-box; color: #222222; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Remember to find some time to relax and recover. Stress will cause you to release the fat storing hormone, cortisol. You will want to keep this down to a minimum.</span></li>
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<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Just 10 minutes of quiet time will help to recharge your batteries. Turn off the music, TV, phone and computer.  Close your eyes and listen to your breath.  You can do this either sitting in a chair or lying down.</span></li>
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Take a nice hot bath with Epson salts or be mindful when taking your shower. Be thankful for your strong healthy body.</span></li>
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Take a deep breath while stuck in holiday traffic or in the long lines in the mall. Plan ahead and shop early or at an off-peak time.  Or better yet, stay in your jammies with a cup of coffee and order online.</span></li>
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<span style="box-sizing: border-box; color: black;">I hope that this helps you! The holidays can be a challenging time of year.  There is no reason to make them more difficult by adding unwanted body fat.  It’s a holi-DAY not a holi-WEEK, so can treat yourself on the holiday but you also have to be mindful the days leading up to and after the holiday.  Start the New Year off right by making a commitment now to be in the best shape ever in 2017!</span></div>
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<span style="box-sizing: border-box; color: black;"><span style="color: #4b4f56; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">I know that there are so many tempations such as holiday parties, traveling, cocktail hours and more to get you off track. But, for the past 4 years I have been teaching other women how to live a balanced life. I call </span><span class="text_exposed_show" style="color: #4b4f56; display: inline; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">it the 80-20 rule. It's not about depriving yourself of the things that you love but it is about having balance between what you really want and what is not worth it! I will be sharing all of my tips to staying on track and working with a small group of committed women from the USA or CANADA.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd_LQCCHJfpo5t35G47zwLzMVzovu_G43dnAXX6qrgDORZuTGMjpgUVmNr96P3l24X8jxgKJvuwAp8oukUbM0Wn42U0cCho-7tPfv_v809rcPFY9iQdAzOlLzbfD2-FPLO1mLpIK0jzRtE/s1600/pop-fizz-clink-gold-foil-print-black-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Holiday survival guide, Holiday fitness tips, Accountability, support, Holiday Fitness, Stay on track holidays, A fit nurse, " border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd_LQCCHJfpo5t35G47zwLzMVzovu_G43dnAXX6qrgDORZuTGMjpgUVmNr96P3l24X8jxgKJvuwAp8oukUbM0Wn42U0cCho-7tPfv_v809rcPFY9iQdAzOlLzbfD2-FPLO1mLpIK0jzRtE/s320/pop-fizz-clink-gold-foil-print-black-1.jpg" title="" width="320" /></a></div>
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<span style="box-sizing: border-box; color: black;"><span class="text_exposed_show" style="color: #4b4f56; display: inline; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;"><br /><br />If you are looking for a way to stay accountable to your health and fitness goals. If you are looking for short workouts, meal plans, healthy swaps to your favorite holiday foods and someone to keep your butt in gear when you would rather not do it. Then I am here!<br /><br />I am going to be kicking off the holiday survival guide group on the 28th of November.<br /><br />In this group I am going to match you up with a fitness program that meets your needs, you will replace 1 meal a day with Shakeology and for the duration of the group I am going to help you stay on track, reach your goals, have more energy and a positive mindset to handle all the obstacles life throws at you!</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz34SG7Rk036pP9i48bn0BtYsMR-680q3EQuLQR_5uwQyAM0A4fDNhz4EIn6GOmKGUI0UQDjZCttBiFJlzUvMHnYA8gHY3FKR6jJMGHekMg9eN6LGWnZh9rn88nSBUMY6valDxkz73i4MN/s1600/13516586_277980992552519_4152271024199786817_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz34SG7Rk036pP9i48bn0BtYsMR-680q3EQuLQR_5uwQyAM0A4fDNhz4EIn6GOmKGUI0UQDjZCttBiFJlzUvMHnYA8gHY3FKR6jJMGHekMg9eN6LGWnZh9rn88nSBUMY6valDxkz73i4MN/s320/13516586_277980992552519_4152271024199786817_n.jpg" width="320" /></a></div>
<span style="box-sizing: border-box; color: black;"><span class="text_exposed_show" style="color: #4b4f56; display: inline; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;"><br /><br />Are you in???<br /><br />Let me help you make it your healthiest holiday yet!<br /><br />***You cannot currently be working with another coach.<br />You must be my customer or coach to participate.<br /><br />If you would like to join please complete the application by clicking on the picture below or email Afitnurse@gmail.com for an application.</span></span></div>
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A fit nurse, Accountability, Holiday fit tips, holiday fitness, Holiday fitness tips, Holiday survival guide, Stay on track holidays, Support

HOLIDAY SURVIVAL GUIDE FITNESS TIPS and VIRTUAL BOOTCAMP

They’re here!! Thanksgiving, Chanukah, Christmas and New Year’s all are happening in the span of 5 weeks. Does this mean five weeks of...

Posted by Alyssa Schomaker / Sunday, December 6, 2015 / No comments / 21 day fix extreme , A fit nurse , Accountability , Alyssa schomaker , hammer and chisel meal plan , masters hammer and chisel , meal plan for hammer and chisel , nutrition for masters hammer and chisel

Week one meal plan for Masters Hammer and Chisel Program

Sooooo excited that the mailman delivered my Masters Hammer and Chisel program this morning. I am starting a test group tomorrow and was on my way to get my groceries so I could get prepped and ready for the week. I started the program on Thursday using Beachbody on demand so have done 3 of the workouts all ready but, tomorrow starts the dialed in nutrition plan. I am already in love with this program. I swear my butt has lifted an inch. LOL! Not really but, lets just say I have been sore for three days and it feels good to know the booty is getting worked. I have seen the results from some of my fellow coaches and they look incredible!<br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbtb98bZLNf1uQXgFrV5bLYdAnqvhwZvikWvZboUkFOmAvfw4P6jimXpDXfNSEZEPOKWzHF8flikVa2g4GIJZkFefSTEWdloNCyqUjy_Biyh_IxZn3BruOd1GUGW91ah8rJMtu5Kh_qyKj/s1600/12347778_10208501360117227_1120723104217332917_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Week one meal plan for Masters Hammer and Chisel Program" border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbtb98bZLNf1uQXgFrV5bLYdAnqvhwZvikWvZboUkFOmAvfw4P6jimXpDXfNSEZEPOKWzHF8flikVa2g4GIJZkFefSTEWdloNCyqUjy_Biyh_IxZn3BruOd1GUGW91ah8rJMtu5Kh_qyKj/s640/12347778_10208501360117227_1120723104217332917_n.jpg" title="Week one meal plan for Masters Hammer and Chisel Program" width="480" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div>The meal plan is very similar to the 21 day fix extreme meal plan. I fall into category A but, was told by the creator to go up to bracket B. So B it is!! Not going to argue with that one!! The training is pretty intense and I know the extra calories and protein will help build some more lean  muscle.<br />
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Here is the meal plan that I made for the week.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNnvyuJdQf9mru-9mmgnQ0JglQbmQ6DRYvMekRfZnDnPxVwoAinRxgUJg5r6eaxdLqdrqlaGcEw2EenUS5Cb6A41jNtOtXbY4fn1Tvd-ao-Ov3WtibpF2X3JvHwBtT3X9Ej_1mQ3uYiNHF/s1600/hammer+and+chisel+meal+plan.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt=" masters hammer and chisel, hammer and chisel meal plan, nutrition for masters hammer and chisel, 21 day fix extreme, Accountability, meal plan for hammer and chisel, Alyssa schomaker, A fit nurse, " border="0" height="352" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNnvyuJdQf9mru-9mmgnQ0JglQbmQ6DRYvMekRfZnDnPxVwoAinRxgUJg5r6eaxdLqdrqlaGcEw2EenUS5Cb6A41jNtOtXbY4fn1Tvd-ao-Ov3WtibpF2X3JvHwBtT3X9Ej_1mQ3uYiNHF/s640/hammer+and+chisel+meal+plan.jpg" title="" width="640" /></a></div><br />
My struggle will fall on the weekend as we are going to our ski house this weekend but, I am determined to stick this out and support my girls that joined my test group. Together we can do this!!<br />
I swear that they keep me accountable just as much as I keep them accountable. We have 15 of us doing this together over the Holidays and I have a list of ladies that are going to get started with me on January 4th! IF you want to get coached by me and supported in the process then just complete the application below and I will reach out to you! I will be sharing my meal plans, providing fitness and nutrition tips, recipes, and it will be soooo much FUN!!!<br />
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Anyhow, Here are my day one pics! Yes--- putting them out there for the world to see because that is a great way for me to stay accountable to my goals. Nothing like your friends on social media holding you accountable.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaPPBaF55IWd3SYpSaV10T8Jsy8bSn16xXsH_bVG1m4Ez6o9a6f8PjnHomzxyIOCTx4lXvqZUD3hFsBvMtAUY4lIbOBgWl-m922Ro5tmdk0AlzCfrvd9AH6onC6byXBd5YnqYgPCRbjcH5/s1600/12341261_10208474464004841_8417557175007024654_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt=" masters hammer and chisel, hammer and chisel meal plan, nutrition for masters hammer and chisel, 21 day fix extreme, Accountability, meal plan for hammer and chisel, Alyssa schomaker, A fit nurse, " border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaPPBaF55IWd3SYpSaV10T8Jsy8bSn16xXsH_bVG1m4Ez6o9a6f8PjnHomzxyIOCTx4lXvqZUD3hFsBvMtAUY4lIbOBgWl-m922Ro5tmdk0AlzCfrvd9AH6onC6byXBd5YnqYgPCRbjcH5/s640/12341261_10208474464004841_8417557175007024654_n.jpg" title="" width="640" /></a></div><br />
Oh and totally join me for my January group! you are going to love this program! Especially if you like to lift weights and want to build some lean muscle--- so great for your metabolism ladies. Dont forget to lift!! Stay tuned to monitor my progress and more details as I progress through the program!<br />
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21 day fix extreme, A fit nurse, Accountability, Alyssa schomaker, hammer and chisel meal plan, masters hammer and chisel, meal plan for hammer and chisel, nutrition for masters hammer and chisel

Week one meal plan for Masters Hammer and Chisel Program

Sooooo excited that the mailman delivered my Masters Hammer and Chisel program this morning. I am starting a test group tomorrow and was on ...

Posted by Alyssa Schomaker / Monday, January 5, 2015 / No comments / abs , Accountability , bikini competition , clean eating , fitness , health , max interval 30 meal plan , Max interval 30 results , meal plan for Bikini competition , Support , top 10 beachbody coach

Insanity Max 30 week one results and bikini competition meal plan

<span style="font-family: Verdana, sans-serif;">It is the beginning of bikini Comp prep season for me again. With all of the health problems I have had this last year battling adrenal fatigue. I am taking it slow and controlled this time around. As many of you know, I am a Beachbody coach and will be using the Insanity Max 30 for my morning cardio. I am not a fan of cardio. But, I love this program. It is my soul mate workout and I am already seeing changes in my body from being on the program for one week.</span><br />
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<span style="font-family: Verdana, sans-serif;">I will not be following the Insanity Max interval 30 meal plan as I am following my plan was given to me by my bikini comp coach.</span><br />
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</span> <span style="font-family: Verdana, sans-serif;">Currently this is what my diet looks like. Remember that this diet was designed for me and my body. I like to share with you so you can see my plan still includes all of the food groups. It was designed around specific macronutrients for my body and each food has a specific reason that it is being incorporated.</span><br />
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<span class="s1" style="font-family: Verdana, sans-serif;"><b>Drink 1 gallon water minimum</b></span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Meal 1: 3 egg whites with 1 cup peppers, ½ cup plain cheerios, 3oz grapefruit</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Meal 2: 3oz chicken breast, 3oz basmati rice, ½ cup green beans.</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Meal 3: 3oz chicken breast, 1 cup romaine lettuce, with 1tbsp oil and 1tbsp vinegar. </span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Meal 4: 1 scoop protein shake, 1 medium apple.</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Meal 5: 3.2oz ground turkey 93/7, with 2oz lime, 1oz avocado, 1 cup onions and peppers.</span></div>
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<span style="font-family: Verdana, sans-serif; text-align: center;">Meal 6: 3 egg whites, 1 whole egg, 0r 3oz sirloin steak, 1 cup onions and peppers.</span></div>
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<span style="font-family: Verdana, sans-serif; text-align: center;">My training schedule looks like this for Insanity Max 30 this week:</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;"><b>Week 1</b></span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Monday: Cardio Challenge</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Tuesday: Tabata Power</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Wednesday: Sweat Intervals</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Thursday: Tabata Power</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Friday: Friday Fight: Round 1</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Saturday: Rest or Pulse</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Sunday: No Workout</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">My training schedule looks like this:</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Monday: Legs</span></div>
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<span style="font-family: Verdana, sans-serif;">Tuesday: Shoulders</span></div>
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<span style="font-family: Verdana, sans-serif;">Wednesday: Chest</span></div>
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<span style="font-family: Verdana, sans-serif;">Thursday: Back</span></div>
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<span style="font-family: Verdana, sans-serif;">Friday: Hamstrings/ glutes</span></div>
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<span style="font-family: Verdana, sans-serif;">Saturday: Biceps/ Triceps</span><br />
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</span> <span style="font-family: Verdana, sans-serif;">I am starting a new group this week for individuals that would like to be coached through Insanity Max 30. </span><br />
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<span style="font-family: Verdana, sans-serif;"><span style="background-color: white; line-height: 24.6399993896484px;">So here is the scoop!  I'm starting a 60 day fitness support and accountability group through my online Facebook private page.  </span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white;"><b>The requirements are this:</b></span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">You make me your coach by going to <a href="http://www.teambeachbody.com/aschomaker2" style="color: #888888; text-decoration: none;">my site</a> and creating a free profile which makes me your COACH!  </span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">You contact me by completing the application below to be considered for a spot in the group.</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">Together we decide what fitness program will best meet your needs.  You are required to do a Beachbody Fitness program{I will help you make the decision as to what fits you best}</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">You are required to replace Shakeology with 1 meal each day for the very best results.  My goal is to teach you how to plan and prepare the other meals of the day so that you get the results you are looking for.  At the end of the 60 days the choice is yours to continue with Shakeology or not!</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">You must check in daily to the closed online group to rate your day, be accountable and engage in the group discussion of the day.</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">That's it!  You get to workout in your own home but be connected to me 24/7 for support, fitness, recipes, nutrition and tips!</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">I am committed to helping you get the very best results possible!  Are you ready to rock it?!?!  </span></span><br />
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abs, Accountability, bikini competition, clean eating, fitness, health, max interval 30 meal plan, Max interval 30 results, meal plan for Bikini competition, Support, top 10 beachbody coach

Insanity Max 30 week one results and bikini competition meal plan

It is the beginning of bikini Comp prep season for me again. With all of the health problems I have had this last year battling adrenal fati...

Posted by Alyssa Schomaker / Monday, November 24, 2014 / No comments / 21 day fix grocery list , 21 Day fix ingredients , 21 day fix meal plan , Accountability , Support , Tips

21 day fix grocery shopping list

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I can honestly say that I might be in love with the 21 day fix meal plan!  Well ok I will be totally honest I AM IN LOVE WITH THE ENTIRE PROCESS.  Lets face it, it's easy, its simple, its basically fool proof.  If you stick to the things on the list of approved foods and you keep it basic you can't go wrong.  Plus I really dislike counting calories so the fact that I can tally up my containers and check it off each day is much more my style.  Now 4 rounds into the fix I don't even use the containers anymore.  I can see very clearly what a proper portion size should look like on my plate.  My body really has a much better system of regulating my feelings of fullness and I truly do have energy.  </div>
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The thing that I really like is that it perfectly aligns with clean eating!  I still follow the exact same guide of having a protein an a complex carb at each meal.  </div>
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So I get asked questions all the time about what a grocery list should look like.  While I can't tell you to go out and buy EVERYTHING on this list, I am going to give you an idea of the general things that you are going to be using on a daily basis for the fix.  The quick reference guide below really helps as well.</div>
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<b><span style="font-size: medium;">Proteins</span></b></div>
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So when you hit up the store stick to lean proteins like</div>
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Fish- Salmon & Tilapia</div>
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Fresh Chicken Breast</div>
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Turkey Breast</div>
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Eggs</div>
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Lean Ground Turkey</div>
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Pork Tenderloin</div>
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Flank Steak</div>
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Protein Powder</div>
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Veggie Burgers</div>
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Honestly I stay away from red meat, processed lunch meats, turkey bacon and ham slices.  I know it's on the list but when it comes to clean eating and nutritional value the things I have listed above are much better options.  Turkey bacon, lunch meat, and ham all are higher in sodium and can cause you to retain water.  </div>
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<b><span style="font-size: medium;">Fruits </span></b></div>
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Apples</div>
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Pears</div>
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Berries like Strawberries, Blackberries, Raspberries</div>
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Oranges</div>
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Watermelon</div>
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Cantaloupe</div>
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Kiwi</div>
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I honestly stayed away from bananas, mangos and grapes during the fix because they are still a good source of natural sugar but they also tend to be on the higher side.  So if I do have one of those I only do 1 per day.  As you get closer to your weight loss goal this becomes very important to shedding those last few pesky pounds.</div>
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<b><span style="font-size: medium;">Vegetables</span></b></div>
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<b><span style="font-size: medium;"><br />
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Green Beans</div>
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Celery</div>
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Asparagus</div>
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Broccoli</div>
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Cauliflower</div>
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Spinach</div>
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Peppers</div>
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Onions</div>
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Tomaos</div>
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Squash</div>
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cucumbers</div>
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Lettuce</div>
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I also typically do not eat carrots because they are also higher in sugar.  I stay away from corn as a vegetable and if I eat it then it goes into the starch category.</div>
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<b><span style="font-size: medium;">Complex Carbohydrates </span></b></div>
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Brown Rice</div>
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Quinoa</div>
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Oatmeal (not instant in the packet) Rolled Instant Oats</div>
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Sweet Potatoes</div>
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Red Skin potatoes</div>
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Black Beans</div>
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Pinto Beans</div>
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Couscous</div>
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Ezekiel Bread</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCxWoqXNOJF_0GJkOP3EbeF21wZPjfqbZ-G5i4hFFtakNBvTvVuC6sL9M1DpZAj55ntbdY9sJqyDb76vIBLsxclYV55jwY7zp9DcMVyR0KNJ32VJ9xws9sxQn0dKT4JWPD37tiH5TmzRfP/s1600/IMG_6918.JPG" imageanchor="1" style="clear: right; color: #888888; float: right; margin-bottom: 1em; margin-left: 1em; text-decoration: none;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCxWoqXNOJF_0GJkOP3EbeF21wZPjfqbZ-G5i4hFFtakNBvTvVuC6sL9M1DpZAj55ntbdY9sJqyDb76vIBLsxclYV55jwY7zp9DcMVyR0KNJ32VJ9xws9sxQn0dKT4JWPD37tiH5TmzRfP/s1600/IMG_6918.JPG" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="200" /></a><br />
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<a href="http://pinterest.com/pin/create/button/?url=http://melaniemitro.blogspot.com/2014/04/21-day-fix-grocery-list.html&media=https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCxWoqXNOJF_0GJkOP3EbeF21wZPjfqbZ-G5i4hFFtakNBvTvVuC6sL9M1DpZAj55ntbdY9sJqyDb76vIBLsxclYV55jwY7zp9DcMVyR0KNJ32VJ9xws9sxQn0dKT4JWPD37tiH5TmzRfP/s1600/IMG_6918.JPG&description=21%20Day%20Fix%20Grocery%20List" style="color: #888888; display: block; outline: none; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background: transparent; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></div>
Whole Grain Tortillas</div>
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I know that on the complex carbohydrate list there are bagels, toast, pancakes, waffles and other breads.  But what I can say is this, from a nutritional standpoint even whole grain still turns to sugar in your stomach, it will not keep you full and offers little benefits.  Think of food as fuel.  Quinoa, sweet potatoes, ezekiel bread are great sources of whole grains that are very natural and will give you fiber, fullness and nutrients where a waffle or piece of toast is more of a filler.  Again, you can pick and choose and yes it is allowed but its up to you to decide how you want your results to play out.</div>
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<span style="font-size: medium;"><b>Blue</b></span></div>
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<span style="font-size: medium;"><b><br />
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Unsweetened Coconut</div>
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Raw Unsalted Almonds</div>
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Raw Unsalted Cashews</div>
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Hummus</div>
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Goat Cheese</div>
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Feta Cheese</div>
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Avocado</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv-2M1tJ8Ua8-qdSk48qTFQ-GjE3A-wbPogYJbkDECDgyPyQ9IdL1aq141W_N6nxrCLWUyliiJwURMPR6HnAkFHx4WCgKcra-fSt3MGJcrl4LELxMJrPk-APfvgmg2VsmCMMr_TeIpq-5D/s1600/DSC_0022.JPG" imageanchor="1" style="clear: right; color: #888888; float: right; margin-bottom: 1em; margin-left: 1em; text-decoration: none;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv-2M1tJ8Ua8-qdSk48qTFQ-GjE3A-wbPogYJbkDECDgyPyQ9IdL1aq141W_N6nxrCLWUyliiJwURMPR6HnAkFHx4WCgKcra-fSt3MGJcrl4LELxMJrPk-APfvgmg2VsmCMMr_TeIpq-5D/s1600/DSC_0022.JPG" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="320" /></a><br />
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This is definitely a category that I used to go way over!  I used to eat hummus, almonds and cheese all in one day and it was totally killing my progress.  I actually eliminated cheese from my diet and saw that I was less bloated and more lean during that time.</div>
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<b><span style="font-size: medium;">List of other ingredients that I used frequently:</span></b></div>
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Extra Virgin Olive Oil</div>
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Coconut Oil</div>
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All Natural Peanut Butter, only ingredients are peanuts and a little salt.</div>
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Almond Butter</div>
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Almond Milk if you want that for your Shakeology</div>
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Chia Seeds</div>
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Sea Salt</div>
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Pepper</div>
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Chili Powder</div>
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Onion Salt</div>
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Garlic Powder</div>
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Garlic</div>
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Seltzer Water- Love the Deer Park and La Croix if you have a hard time drinking water.</div>
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Green Tea</div>
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Honey</div>
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Greek Yogurt</div>
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Cinnamon</div>
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Slivered Almonds</div>
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<i style="line-height: 24.6399993896484px; text-align: center;"><b>If you would like more support in your 21 day fix journey or you would like to start your 21 day fix journey please complete the application below to be considered for my next 21 day fix accountability, support/challenge group!</b></i></div>
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</b></i></div>
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<i style="line-height: 24.6399993896484px; text-align: center;"><b><br />
</b></i></div>
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<br /></div>
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21 day fix grocery list, 21 Day fix ingredients, 21 day fix meal plan, Accountability, Support, Tips

21 day fix grocery shopping list

I can honestly say that I might be in love with the 21 day fix meal plan! Well ok I will be totally honest I AM IN LOVE WITH THE ENTIRE PR...

Posted by Alyssa Schomaker / Thursday, November 6, 2014 / No comments / A fit nurse , Accountability , Alyssa schomaker , Free clean eating meal plan , grocery list , Healthy holiday recipes , Support

FREE 5 day clean eating support and accountability group

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqpC1YXUCnFjrIZejKnMQESjPbQeLI67GbiwXiScgSJ6M3qVdKQjD9Spot51Lah3QDAvihyphenhyphennj8mmoPteoKDI0uAYifoNDBCaXwRQ3UfQw06odRsMMni1hFq8oVp7F5u4x5E946by57o8jE/s1600/royal+republic+clean+eating.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqpC1YXUCnFjrIZejKnMQESjPbQeLI67GbiwXiScgSJ6M3qVdKQjD9Spot51Lah3QDAvihyphenhyphennj8mmoPteoKDI0uAYifoNDBCaXwRQ3UfQw06odRsMMni1hFq8oVp7F5u4x5E946by57o8jE/s1600/royal+republic+clean+eating.jpeg" width="640" /></a></div>
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">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.  </span><br style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;" /><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;"><br /></span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;"></span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">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.</span><br style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;" /><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;"><br /></span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;"></span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">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.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO68mKD4rGp2W8aSruOjKACI44qJoZgEdAcqi43JwOzeJVPHWstF3hIaNBMMGB_0re2VL5ZhbADl3XsenNgSbdAl1vUR0tTZBqS9ORlDwQYkmn2VW8u4jdfTL3hyphenhyphenuyvcw-1vIeqbLoUxk/s1600/eat+clean+recharged+-8+30+10+-+reduced.jpg" imageanchor="1" style="color: #888888; margin-left: 1em; margin-right: 1em; text-decoration: none;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO68mKD4rGp2W8aSruOjKACI44qJoZgEdAcqi43JwOzeJVPHWstF3hIaNBMMGB_0re2VL5ZhbADl3XsenNgSbdAl1vUR0tTZBqS9ORlDwQYkmn2VW8u4jdfTL3hyphenhyphenuyvcw-1vIeqbLoUxk/s1600/eat+clean+recharged+-8+30+10+-+reduced.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="320" /></a></div>
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;"><br /></span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;"></span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;"><br /></span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;"></span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">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!  </span><br style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;" /><span style="background-color: white; font-family: Verdana, sans-serif; font-size: medium;"><b><br /></b></span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;"></span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: medium;"><b>What are the requirements?</b></span><br style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;" /><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;"><br /></span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;"></span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">1.  You must make me your official Beachbody Coach by going to <a href="https://www.teambeachbody.com/signup/-/signup/coach?referringRepId=370282" style="color: #888888; text-decoration: none;">my site</a> 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.</span><br style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;" /><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;"><br /></span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;"></span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">2.  You must participate for the next 7 days in our <a href="https://www.facebook.com/groups/677550549008887/?ref=br_tf" style="color: #888888; text-decoration: none;">online closed facebook group each day!  </a></span><br style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;" /><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;"><br /></span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;"></span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">3.  Commit to checking in 1x per day, rating your day and charting your progress.</span><br style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;" /><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;"><br /></span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;"></span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">4.  <b>Invite 2 friends to join! </b> 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.</span><br style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;" /><span style="background-color: white; font-family: Verdana, sans-serif; font-size: medium;"><b><br /></b></span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;"></span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: medium;"><b>What do you get for joining? </b></span><br style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;" /><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;"><br /></span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;"></span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">1.  You get a free 7 day meal plan.</span><br style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;" /><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">2.  A grocery list</span><br style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;" /><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">3. A place to check in daily, ask questions, get support and motivation.</span><br style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;" /><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">4.  Daily tips that have worked for me.</span><br style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;" /><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">5.  Healthy Holiday Recipes</span><br style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;" /><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;"><br /></span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;"></span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: medium;">Are you ready to get started?  We will begin the group on <b>Monday November 10th</b> so please reserve your spot today!</span><br style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;" /><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;"><br /></span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;"></span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">>>>>>Email me at schomakeralyssa@gmail.com or send me a message on my like page at <a href="http://www.facebook.com/afitnurse" style="color: #888888; text-decoration: none;">www.facebook.com/afitnurse</a>to get enrolled in the free group!</span><br style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;" /><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;"><br /></span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;"></span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">*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!</span>

A fit nurse, Accountability, Alyssa schomaker, Free clean eating meal plan, grocery list, Healthy holiday recipes, Support

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, f...

Posted by Alyssa Schomaker / Friday, September 12, 2014 / No comments / A Tony horton , Accountability , Buy , Challenge Pack , clean eating , fitness , meal plan , P90 , program , Results , Support , Transformation

What is the P90 workout by Tony Horton

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</span><span style="font-family: 'Trebuchet MS', sans-serif;">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?</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKZNVQObQekUyL_uoudufKwrFN8P1ZClFT-90R77uaFeaoDdfUe73oBjT4d22WWzW94mcvT2prOaNooGslneSDwzQKzMtOhSsnX6aXrbCsI9pdNwzaCm_BlBKvHluWWrhX5lBVqhrX1YO7/s1600/Screen+Shot+2014-09-11+at+2.15.04+PM.png" imageanchor="1" style="color: #888888; margin-left: 1em; margin-right: 1em; text-decoration: none;"><span style="font-family: 'Trebuchet MS', sans-serif;"><img alt="P90, What Is P90, Tony Horton, Beachbody, Workout, At Home fitness, Results" border="0" height="327" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKZNVQObQekUyL_uoudufKwrFN8P1ZClFT-90R77uaFeaoDdfUe73oBjT4d22WWzW94mcvT2prOaNooGslneSDwzQKzMtOhSsnX6aXrbCsI9pdNwzaCm_BlBKvHluWWrhX5lBVqhrX1YO7/s1600/Screen+Shot+2014-09-11+at+2.15.04+PM.png" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background: rgb(255, 255, 255); border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" title="" width="400" /></span></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKZNVQObQekUyL_uoudufKwrFN8P1ZClFT-90R77uaFeaoDdfUe73oBjT4d22WWzW94mcvT2prOaNooGslneSDwzQKzMtOhSsnX6aXrbCsI9pdNwzaCm_BlBKvHluWWrhX5lBVqhrX1YO7/s1600/Screen+Shot+2014-09-11+at+2.15.04+PM.png" imageanchor="1" style="color: #888888; margin-left: 1em; margin-right: 1em; text-decoration: none;"></a><a href="http://pinterest.com/pin/create/button/?url=http://melaniemitro.blogspot.com/2014/09/what-is-p90.html&media=https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKZNVQObQekUyL_uoudufKwrFN8P1ZClFT-90R77uaFeaoDdfUe73oBjT4d22WWzW94mcvT2prOaNooGslneSDwzQKzMtOhSsnX6aXrbCsI9pdNwzaCm_BlBKvHluWWrhX5lBVqhrX1YO7/s1600/Screen+Shot+2014-09-11+at+2.15.04+PM.png&description=What%20Is%20P90?" style="color: #888888; display: block; outline: none; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></div>
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</span><span style="font-family: 'Trebuchet MS', sans-serif;">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.</span></div>
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</b></span><span style="font-family: 'Trebuchet MS', sans-serif;"><b>Who would this program be perfect for?</b></span></div>
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<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: 'Trebuchet MS', sans-serif;">You don't want a hardcore workout but you want to lose weight.</span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: 'Trebuchet MS', sans-serif;">You want to get back some of the muscle tone you have lost over the years.</span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: 'Trebuchet MS', sans-serif;">You want to just get out of bed in the morning without a backache.</span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: 'Trebuchet MS', sans-serif;">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.</span></li>
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</span><b><span style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">So what is this program all about?</span></b></div>
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</span><span style="font-family: 'Trebuchet MS', sans-serif;">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. </span></div>
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<span style="font-size: large;">What kind of Equipment do I need for P90?</span></h2>
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<span style="font-family: Raleway, sans-serif;"><span style="height: auto;"><img alt="P90 Workout Tony" class="alignright size-full wp-image-2284" height="300" src="http://cdn3.sweetlifefitness.net/wp-content/uploads/2014/07/p90-workout-tony.jpg" style="border: 0px; box-sizing: border-box; float: right; height: auto; margin: 0px 0px 24px 16px; max-width: 100%; text-align: right;" title="" width="300" /></span></span><span style="font-family: Verdana, sans-serif;">The 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:</span></div>
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<li style="box-sizing: border-box; list-style-type: disc;"><span style="font-family: Verdana, sans-serif;">A light set of weights </span></li>
<li style="box-sizing: border-box; list-style-type: disc;"><span style="font-family: Verdana, sans-serif;">Resistance bands </span></li>
<li style="box-sizing: border-box; list-style-type: disc;"><span style="font-family: Verdana, sans-serif;">Towel and Water </span></li>
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<b><span style="font-family: 'Trebuchet MS', sans-serif; font-size: large;">So when will it be available?</span></b></div>
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</span></b><span style="font-family: 'Trebuchet MS', sans-serif;">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 <a href="http://www.facebook.com/alyssaschomakerfitness">Facebook</a> pages for rolling pictures of the event!</span></div>
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<tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><a href="https://alyssaschomaker.wufoo.com/forms/win-a-copy-of-p90/"><img alt="p90, Tony Horton, Home workout, " border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMo1lqRJPmFa51VbV8Gp98NR9E2yqEmMzJ9b7U2kkmkTu3M-8ARjbLxwLIwwsAPtDKCvW2GJb6oNdmuFoV30_5RF05bZ-B-47ROcL-2gzpGic-LskrdZUhmTDIj1k1rldRvwTniXW_kjJn/s1600/Screen+Shot+2014-09-12+at+1.01.16+AM.png" title="" width="612" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://alyssaschomaker.wufoo.com/forms/win-a-copy-of-p90/">Win a FREE copy of P90</a></td></tr>
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</span><span style="font-family: 'Trebuchet MS', sans-serif; font-size: 18px;"><br />
</span><span style="font-family: 'Trebuchet MS', sans-serif; font-size: large;"><b>Who should do P90?</b></span><br />
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</span><span style="font-family: 'Trebuchet MS', sans-serif;">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!</span></div>
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</span><span style="font-family: 'Trebuchet MS', sans-serif;">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!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYGuvnDCOfI-iqq74ESOWEE4PGzAbiTVhqH7PdIFGPw5ePSHe9LnvfgUg1GAGLsvdc3EGp0zc67iXp_YbLph6nQ4WFcW4dggG786YXwM6LkoZHcGjyqdJDScac0uMzuoenYZf1Uhr4t2F9/s1600/Screen+Shot+2014-09-12+at+12.57.14+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="p90, Tony horton, Home workout, new p90 workout" border="0" height="382" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYGuvnDCOfI-iqq74ESOWEE4PGzAbiTVhqH7PdIFGPw5ePSHe9LnvfgUg1GAGLsvdc3EGp0zc67iXp_YbLph6nQ4WFcW4dggG786YXwM6LkoZHcGjyqdJDScac0uMzuoenYZf1Uhr4t2F9/s1600/Screen+Shot+2014-09-12+at+12.57.14+AM.png" title="" width="640" /></a></div>
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</span><span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><b>How Can I be sure to get results?</b></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">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.</span><br />
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<a href="https://melaniemitro.wufoo.com/forms/p90-test-group-application/" style="color: #888888; text-decoration: none;"></a><a href="http://pinterest.com/pin/create/button/?url=http://melaniemitro.blogspot.com/2014/09/what-is-p90.html&media=https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtDGjCWCmR8zEVsiiM0PSAWlUA8KuwrvGjn0y2-RyI2aXpDaFgpcAiod0nnTbz7jppBUzeK0bPaQVKXLjmdo9atphDTChcMXaybmpXt1G3JBB0-y6h4D0qb2tmeUd2WL4SGSM-AEgPOih2/s1600/P90.jpg&description=What%20Is%20P90?" style="color: #888888; display: block; outline: none; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></div>
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</span><span style="font-family: 'Trebuchet MS', sans-serif;">So I am hosting an <b>EXCLUSIVE TEST GROUP</b> 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.</span><br />
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</span><span style="font-family: 'Trebuchet MS', sans-serif;"><b>What is a test group?</b></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><a href="https://www.facebook.com/groups/799080003489414/" style="color: #888888; text-decoration: none;">The P90 Exclusive FIT NURSE TEST GROUP!</a></span><br />
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</span><span style="font-family: 'Trebuchet MS', sans-serif;">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!!!!  ----->  <a href="https://www.facebook.com/groups/799080003489414/">The TEST GROUP</a>!!!</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><span style="font-family: 'Trebuchet MS', sans-serif;">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.  </span><br />
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</span><span style="font-family: 'Trebuchet MS', sans-serif;">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!</span><br />
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</span><span style="font-family: 'Trebuchet MS', sans-serif;"><b>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!!!!</b></span><br />
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<tr><td class="tr-caption" style="font-size: 14px;"><span style="font-family: 'Trebuchet MS', sans-serif;">Jamie lost 87 lbs with P90</span></td></tr>
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