A Fit Nurse: Weight loss

Showing posts with label Weight loss. Show all posts

Posted by Alyssa Schomaker / Tuesday, November 24, 2015 / No comments / 21 Day Fix , Autumn calabrese , hammer and chisel launch , home workout , Portion Control , Results , Sagi Kalev , the masters hammer and chisel , the masters hammer and chisel results , tone , Weight loss , workout

The Masters Hammer and Chisel Fitness Program

<div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;">You have no idea how excited I am for this new workout program! Since this program was announced I have been dying to get my hands on the complete program!! I have had the opportunity as an Elite top 10 coach to be the first to try this program with 3 sneak peek videos and it is without a doubt in my mind my favorite program to date.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-0XPrOgkCH9M/VlTdEV7waaI/AAAAAAAAEbs/k1uxG7d4W7M/s1600/12088172_10208292176807775_3288811214417669177_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="The Masters Hammer and Chisel Fitness Program" border="0" height="400" src="http://3.bp.blogspot.com/-0XPrOgkCH9M/VlTdEV7waaI/AAAAAAAAEbs/k1uxG7d4W7M/s400/12088172_10208292176807775_3288811214417669177_n.jpg" title="The Masters Hammer and Chisel Fitness Program" width="400" /></span></a></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Let me explain a little why I am so excited!! <span style="line-height: 9.66px;">This is the newest program to be created by NPC Competitor and the Creator of the popular program the 21 day fix, Autumn Calabrese </span></span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="line-height: 9.66px;">as well as World Renown IFFB  </span></span><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">Pro Body Builder and Nutritionist Sagi Kalev.</span></span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Together they have teamed up to bring you their proven techniques to craft a "masterpiece </span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;">physique."</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;">The Master’s Hammer and Chisel is an innovative resistance training system that </span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">incorporates three </span><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">muscle-sculpting phases</span><span class="text_exposed_show" style="display: inline; font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">—Stabilization,Strength, and Power—or SSP </span></span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span class="text_exposed_show" style="color: #444444; display: inline; font-family: "verdana" , sans-serif; line-height: 9.66px;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span class="text_exposed_show" style="display: inline; font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">Training to help you </span><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;"><span class="text_exposed_show" style="display: inline;">relentlessly </span></span><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">chip away fat and carve every muscle for a strong, visually </span></span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 9.66px;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">stunning body in 60 </span><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">days.</span></span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 9.66px;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 9.66px;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 9.66px;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://www.stephaniemayerfitness.com/wp-content/uploads/2015/11/hammer3.jpg" style="border: 0px; box-sizing: border-box; font-style: inherit; font-weight: inherit; margin-left: 1em; margin-right: 1em; margin-top: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="21 day fix, body beast, chisel, clean eating, hammer and chisel launch group, home workout, pilot program, portion control, results, the masters hammer and chisel, the masters hammer and chisel results, tone, weight loss, workout, autumn calabrese, Sagi Kalev" class="size-medium wp-image-673 alignleft" src="http://www.stephaniemayerfitness.com/wp-content/uploads/2015/11/hammer3-300x157.jpg" height="209" style="border: 0px; box-sizing: border-box; display: inline; float: left; height: auto; margin: 0px 1.5em 1.5em 0px; max-width: 100%; vertical-align: middle;" title="" width="400" /></span></a></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;">I have completed the 21 day fix, 21 day fix extreme and body beast the other programs these celebrity trainers have created and they are all incredible. First of all the 21 Day Fix has transformed my body in ways I didn’t know possible. I have had 3 babies  and am in better shape now then I was before ever getting pregnant and I owe it to this program. It uses portion control and easy 30 min workouts to sculpt and shred your body. Then there is Body Beast. Many women are nervous about Body Beast but I can promise you that you will not get huge muscles but a toned tight body. I love what lifting has done for my body and muscle is what has sped up my metabolism. You can learn more about Body Beast Here.</span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/PNxyrBD4_h4/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/PNxyrBD4_h4?feature=player_embedded" width="320"></iframe></span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;">The Maser’s Hammer and Chisel contains 12, 30- to 40-minute workouts that combine Sagi and Autumn’s proven techniques for 60 days of hardcore resistance training. Also, Sagi and Autumn make nutrition simple. Included is their easy-to-follow and completely customizable nutrition plan, along with 7 portion-control containers that show you how to portion out the right amount of food to help you reach your unique fitness goals. This offers flexible nutrition that allows you to lean out, sculpt and maintain, or build muscle. It also includes options to adapt certain exercises if you have limited access to equipment and a modifier who demonstrates some moves at a lower intensity.</span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-n0ng2QTvVRU/VlTcLwlypyI/AAAAAAAAEbk/wgyHajoxwfA/s1600/12191767_10208292178647821_8663058552936947643_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="21 day fix, body beast, chisel, clean eating, hammer and chisel launch group, home workout, pilot program, portion control, results, the masters hammer and chisel, the masters hammer and chisel results, tone, weight loss, workout, autumn calabrese, Sagi Kalev" border="0" height="400" src="http://4.bp.blogspot.com/-n0ng2QTvVRU/VlTcLwlypyI/AAAAAAAAEbk/wgyHajoxwfA/s400/12191767_10208292178647821_8663058552936947643_n.jpg" title="" width="400" /></span></a></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Just think…in 60 days, 30-40 minutes a day you will unveil your ultimate physique. A body that’s strong, chiseled, and visually stunning.</span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;">So to add to the excitement I am also going to have an exclusive Pilot Program for those of you that want to be the first to get your hands on this program as well as complete the program with me. <span style="color: #111111; line-height: 26px; text-align: center;">I will be selecting 15 people to do this with me side-by-side. It will take place in a private online VIP accountability group and we will be accountability partner for the whole 60 days of the program. I will be providing sample meal plans, recipes, fitness tips, motivation, accountability and we are going to have so much FUN!!</span></span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-size: 13px; line-height: 26px; text-align: center;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-wdhHmNZM2Zs/VlTgwLdxw6I/AAAAAAAAEb4/VKSI-k3XKwE/s1600/Screen%2BShot%2B2015-11-24%2Bat%2B5.11.41%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="21 day fix, body beast, chisel, clean eating, hammer and chisel launch group, home workout, pilot program, portion control, results, the masters hammer and chisel, the masters hammer and chisel results, tone, weight loss, workout, autumn calabrese, Sagi Kalev" border="0" height="480" src="http://2.bp.blogspot.com/-wdhHmNZM2Zs/VlTgwLdxw6I/AAAAAAAAEb4/VKSI-k3XKwE/s640/Screen%2BShot%2B2015-11-24%2Bat%2B5.11.41%2BPM.png" title="" width="640" /></span></a></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><b>Length - </b>60 day program</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><b>Average Workout Time -</b> 30 to 40 minutes</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><b><span style="color: #444444; font-family: "verdana" , sans-serif;">Equipment Needed:</span></b></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"> -weights (a range from 5-20lbs - depending on your ability)</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;">-exercise ball or adjustable bench</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;">-resistance band (lighter resistance)</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;">-chin up bar OR door attachment for resistance band<br />
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<b><u>Requirements to Join Me:</u></b></span><br />
<div style="text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">1. I must be your free Team Beachbody Coach. If I am not yet, please do that using this link now:</span><span style="background-color: magenta; color: #999999; margin: 0px !important; max-width: 100%; text-decoration: none;"><span style="font-family: "verdana" , sans-serif;"><a href="https://www.teambeachbody.com/signup/-/signup/free?referringRepId=207516" style="background-color: transparent; color: #999999; margin: 0px !important; max-width: 100%; text-decoration: none;">HERE</a></span></span></span></div><div style="text-align: left;"><span style="background-color: magenta; color: #444444; font-family: "verdana" , sans-serif; margin: 0px !important; max-width: 100%; text-decoration: none;"><br />
</span></div></div><div style="background-color: white; text-align: center;"><div style="color: #111111; line-height: 26px; text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;">2. You must order The Master's Hammer and Chisel Challenge Pack. </span></div><div style="color: #111111; line-height: 26px; text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="color: #111111;"><span style="line-height: 26px;">It will be on sale for December at a special release price of $160 US. Program Launches on December 1st. </span></span><br />
<b style="color: #111111; line-height: 26px;"><u>Challenge Pack Includes:</u></b><br />
<span style="color: #111111;"><span style="line-height: 26px;">-12 workouts</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-7 color-coded portion control containers</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-Shaker Bottle</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-Program Guide and Calendars</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-Nutrition Guide</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-Quick Start Guide</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-3 FREE Bonus Workouts</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-1 Month of Meals with Shakeology (you choose the flavor)</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-Me as your Free Coach</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-24/7 Support in our Online Accountability Group</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-30 Day FREE Trial of Beachbody Club Membership which includes Beachbody On Demand (</span></span><span style="color: #111111; line-height: 26px;">Stream hundreds of workouts in the Beachbody Member Library. You also get complete program materials, like fitness guides, nutrition guides, meal plans, and workout calendars.)</span><br />
</span></div></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><div style="text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;">{If you already drink shakeology regularly, we will get you set up with just the program}<br />
</span></div></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><div style="text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;">3. You check into our VIP private accountability daily.</span></div></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><div style="text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;">4. You commit to absolutely changing your body from top to bottom!</span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
If you agree to these FOUR requirements please APPLY using the FORM at the bottom of this post. If for some reason it does not work for you - email me at afitnurse@gmail.com and let me know you are interested in the Hammer and Chisel Pilot Program!<br />
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If you want to TRY out TWO of the Hammer & Chisel Workouts - YOU CAN RIGHT NOW!<br />
<br />
Sign up for the FREE 30 Day Trial Of Beachbody's Club Membership which INCLUDES Beachbody on Demand. It is like Netflix for Beachbody! On there, you will find TWO of the Hammer and Chisel Workouts to try!</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-RLjNBP-uwCs/VlTiqU-vD6I/AAAAAAAAEcQ/5DoNcmZaYIU/s1600/Screen%2BShot%2B2015-11-24%2Bat%2B5.17.28%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="21 day fix, body beast, chisel, clean eating, hammer and chisel launch group, home workout, pilot program, portion control, results, the masters hammer and chisel, the masters hammer and chisel results, tone, weight loss, workout, autumn calabrese, Sagi Kalev" border="0" src="http://4.bp.blogspot.com/-RLjNBP-uwCs/VlTiqU-vD6I/AAAAAAAAEcQ/5DoNcmZaYIU/s1600/Screen%2BShot%2B2015-11-24%2Bat%2B5.17.28%2BPM.png" title="" /></span></a></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">Click here to get a FREE 30 day membership of </span><a href="https://teambeachbody.com/signup/-/signup/club?referringRepId=207516" style="border: 0px; box-sizing: border-box; font-family: Verdana, sans-serif; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">Beachbody On Demand</a><span style="font-family: "verdana" , sans-serif;"> and to start streaming 2 of the Hammer and Chisel workouts right now for FREE!!</span></span></div><div class="separator" style="clear: both; text-align: center;"></div><div style="background-color: white; border: 0px; box-sizing: border-box; color: #666666; font-family: Raleway, Arial, Helvetica, sans-serif; font-size: 14px; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-i1jO-TuQsfU/VlTi471LDcI/AAAAAAAAEcU/hV8NRjTJLLk/s1600/Screen%2BShot%2B2015-11-24%2Bat%2B5.17.11%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="21 day fix, body beast, chisel, clean eating, hammer and chisel launch group, home workout, pilot program, portion control, results, the masters hammer and chisel, the masters hammer and chisel results, tone, weight loss, workout, autumn calabrese, Sagi Kalev" border="0" height="395" src="http://2.bp.blogspot.com/-i1jO-TuQsfU/VlTi471LDcI/AAAAAAAAEcU/hV8NRjTJLLk/s400/Screen%2BShot%2B2015-11-24%2Bat%2B5.17.11%2BPM.png" title="" width="400" /></span></a></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;">So Excited to complete this program with you and become BFF's in the process!! Just fill out this form below please and I will be in contact with you shortly!</span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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21 Day Fix, Autumn calabrese, hammer and chisel launch, home workout, Portion Control, Results, Sagi Kalev, the masters hammer and chisel, the masters hammer and chisel results, tone, Weight loss, workout

The Masters Hammer and Chisel Fitness Program

You have no idea how excited I am for this new workout program! Since this program was announced I have been dying to get my hands on the co...

Posted by Alyssa Schomaker / Friday, November 13, 2015 / No comments / breakfast , breakfast benefits , clean eating breakfast , eating breakfast , healthy breakfast , Weight loss , weight management

4 Reasons Why Eating Breakfast is Important

<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-aACIt04rrJA/VkYz6htPRMI/AAAAAAAAEaA/exddiRTW5Q8/s1600/fried-eggs-456351_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="4 Reasons Why Eating Breakfast is Important" border="0" src="http://3.bp.blogspot.com/-aACIt04rrJA/VkYz6htPRMI/AAAAAAAAEaA/exddiRTW5Q8/s1600/fried-eggs-456351_1920.jpg" title="4 Reasons Why Eating Breakfast is Important" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">We hear about the importance of eating breakfast all the time! “It’s the most important meal of the day,” they say, but they never really say why! Why is eating breakfast important to our weight loss, fitness, and overall health? What does breakfast do? I’m going to tell you why breakfast is the most important way to start your day and why it is a huge part of living a healthy lifestyle!</span></span></div><b id="docs-internal-guid-45a2e59a-0239-eec2-b77d-263820ee8b4b" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Eating breakfast helps you have a nutritionally complete diet.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">This makes sense! Cutting a full meal out of your day will inevitably leave you with a nutritional deficiency. It is important to nurture our body with the important vitamins and minerals that it needs. A simple breakfast, like oatmeal with fruit, or an omelette boosts your intake of healthy foods. Eating breakfast each day will help you reach your recommended daily value of vitamins and minerals to help you maintain wellness.</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Eating breakfast aids in weight loss.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">It might seem counterproductive to eat more calories if you are trying to lose weight. It isn’t. It is about the quality of the calorie. Meal skipping is not a healthy way to reach your weight loss goals. Those who skip breakfast tend to overeat on unhealthy choices throughout the day. They do this because they feel so hungry at a certain point that they overindulge. Eating breakfast aids in weight loss because it helps a person feel fuller throughout the day.</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Eating breakfast gives you more energy. </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Of course it does! Eating breakfast gives your body new caloric energy to tackle the day. When you wake up in the morning, your body hasn’t had any food for 9 to 12 hours! It is hungry for healthy nutrients to use for energy. With more energy, you are more likely to burn more calories throughout the day. You may find yourself willing to take the stairs rather than the elevator or take a walking lunch rather than eating at your desk. Eating breakfast is the best way to start the day because it can motivate extra activity and movement in your day!</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Eating breakfast gives your brain a boost!</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Just like your body, your brain is looking for energy in the morning. Feeding it a nutritious breakfast will help you think more clearly, make more rational choices, and will improve your memory! Your brain uses a lot of energy. Starving it until lunch won’t help you think creatively or critically in the morning at all.</span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Hopefully, you have found a reason for eating breakfast! It’s important to understand the value of our meals and the types of food we put in our bodies. Health and fitness all starts with what we put in our body. If you are interested in focusing on your health and wellness, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me!</span></a><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> I’d love to help you get on track with a healthy lifestyle and help you stay motivated.</span></span></div>

breakfast, breakfast benefits, clean eating breakfast, eating breakfast, healthy breakfast, Weight loss, weight management

4 Reasons Why Eating Breakfast is Important

We hear about the importance of eating breakfast all the time! “It’s the most important meal of the day,” they say, but they never really s...

Posted by Alyssa Schomaker / Wednesday, July 16, 2014 / No comments / attitude , compassion , good habits , health and fitness , how to lose weight , lifestyle , mental health , self-care , Weight loss

Compassion – A powerful resource to transform your life

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<a href="http://2.bp.blogspot.com/-k-8TV3ORiJA/U8aE3YWSDZI/AAAAAAAAC4E/PY1G9Yr_knA/s1600/o-SELF-COMPASSION-facebook.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-k-8TV3ORiJA/U8aE3YWSDZI/AAAAAAAAC4E/PY1G9Yr_knA/s1600/o-SELF-COMPASSION-facebook.jpg" height="320" width="640" /></a></div>
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“Be Kind to Yourself: It’s Better for Your <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/diet" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: black; text-decoration: none;" title="Psychology Today looks at Diet">Diet</a>,” a 2011 <a href="http://www.psychologytoday.com/blog/thin-within/201104/be-kind-yourself-youll-eat-better-really" style="color: #236fb5; text-decoration: none;">article</a> told us — summarizing new work on self-compassion and weight loss. The idea that beating yourself up after overeating doesn’t help had gained attention. It turns out that being nicer to yourself, no matter how “good” or “bad” your eating, works better.</div>
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These ideas have spread via <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/social-networking" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: #333333; text-decoration: none;" title="Psychology Today looks at Social Networking">Twitter</a>, women’s magazines and other channels. However, many an overeater still fears that greater self-compassion breeds less <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/self-control" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: #333333; text-decoration: none;" title="Psychology Today looks at Self-Control">self-control</a>. Also, habits of mind — such as thinking in terms of “good” and “bad” eating in the first place — are hard to dislodge, even when you agree they’ve outlived their usefulness. They’re reinforced, too, by media promoting the idea that you can change your eating habits in a day, or lose 30 pounds in a monthBeing kinder to yourself leads more surely to habit change for several reasons.<br />
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Habit change comes easier when you’re more relaxed. Helpful <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/motivation" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: #333333; text-decoration: none;" title="Psychology Today looks at Motivation">motivation</a> and enthusiasm grow when you’re feeling <b><i>worthy and deserving</i></b>, not when you’re down on yourself. Also, change paradoxically happens more readily from a place of self-acceptance, as certain types of resistance quiet down. (This last idea has long guided Buddhist psychology, and it continues to prove helpful in all kinds of settings.)<br />
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So perhaps you can see the sense in all this, yet you still hook into self-recrimination after an extra brownie or those fries you didn’t need. And now maybe you’re beating yourself up because you can’t even get this self-compassion thing right! Stop, and remind yourself that this habit, too, like those eating habits, will take time to grow and strengthen. Here are four key ideas for building the be-nicer-to-yourself stance.<br />
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1.) <b>Progress, Not Perfection.</b> This idea, long promoted by 12-step groups, says it all. You’re not going to break old behaviors, thinking habits, or emotional reactions overnight. Remember that even noticing what you’re doing, or trying to think differently, is a change in the right direction, even if the whole pattern hasn’t budged much. When you find yourself being harsh, remind yourself that it’s a process, not an all-at-once event.<br />
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2.) <b>Watch Your Words.</b> Here, again, are pieces of the pattern that won’t change all at once. These pieces comprise all the words and phrases that keep self-criticism in place. Try to catch yourself using terms like “I cheated” or “I’m a pig” — any negative terms that you wouldn’t use with a friend or with a child you were trying to support in making changes. Try to not say these words out loud. Notice when you think them. In time try to replace them with more supportive terms, like those you’d say to that friend or child — “maybe that wasn’t a great choice … but this is a hard thing … I’ll figure this out … I’ll keep going …”<br />
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3.) <b>What Happened?</b> Give yourself permission to see each lapse (episode when you do what you want to stop doing) as a place to examine “what happened.” What thoughts or emotions or situations or physical states made you vulnerable to doing something impulsive or self-sabotaging? What might have helped prevent it? What can you do to help protect or bolster yourself in the future? Approach this examination with as much neutrality as you can — again, as you would for a friend or child.<br />
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4.) <b>Small Choices Add Up.</b> Remember — and remind yourself often — that every choice you make in the new direction helps your body and <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/neuroscience" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: #333333; text-decoration: none;" title="Psychology Today looks at Neuroscience">brain</a> to assimilate a new habit. You don’t necessarily have to change everything for positive change to be happening.<br />
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<span style="color: #666666; font-size: 11px;">shared from psychologytoday.com published on June 20, 2014 by </span><a href="http://www.psychologytoday.com/experts/terese-weinstein-katz-phd" style="color: #666666; font-size: 11px; text-decoration: none;" title="View Bio">Terese Weinstein Katz, Ph.D.</a><span style="color: #666666; font-size: 11px;"> in </span><a href="http://www.psychologytoday.com/blog/thin-within" style="color: #666666; font-size: 11px; text-decoration: none;">Thin from Within</a></div>
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attitude, compassion, good habits, health and fitness, how to lose weight, lifestyle, mental health, self-care, Weight loss

Compassion – A powerful resource to transform your life

“Be Kind to Yourself: It’s Better for Your Diet ,” a 2011 article told us — summarizing new work on self-compassion and weight loss...

Posted by Alyssa Schomaker / Wednesday, May 7, 2014 / No comments / 21 Day Fix , 21 Day Fix Transformation , about clean eating , clean dinners , clean eating , fitness , healthier life , Healthy recipes , low cal , low carb , Weight loss

Clean Eating Spaghetti Squash Dinner!

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<b>Clean Eating Spaghetti Squash Dinner!</b></h2>
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Majorly cut down on carbs and try spaghetti squash instead of noodles!! Tastes just like noodles except squash has much more FIBER and nutrients! Here is a great sauce to use: </div>
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Enjoy!! </div>
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Ingredients</div>
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<li class="ingredient" id="zlrecipe-ingredient-0" itemprop="ingredients" style="box-sizing: border-box;">2 cups packed fresh basil leaves</li>
<li class="ingredient" id="zlrecipe-ingredient-1" itemprop="ingredients" style="box-sizing: border-box;">2 cloves garlic</li>
<li class="ingredient" id="zlrecipe-ingredient-2" itemprop="ingredients" style="box-sizing: border-box;">1/4 cup pine nuts</li>
<li class="ingredient" id="zlrecipe-ingredient-3" itemprop="ingredients" style="box-sizing: border-box;">2/3 cup extra-virgin olive oil, divided</li>
<li class="ingredient" id="zlrecipe-ingredient-4" itemprop="ingredients" style="box-sizing: border-box;">Kosher salt and freshly <a class="vglnk" href="http://rover.ebay.com/rover/1/711-53200-19255-0/1?toolid=10029&campid=CAMPAIGNID&customid=CUSTOMID&catId=11700&type=2&ext=171319510778&item=171319510778" rel="nofollow" style="-webkit-transition: all 0.1s ease-in-out; box-sizing: border-box; color: rgb(0, 51, 153) !important; text-decoration: none; transition: all 0.1s ease-in-out;" target="_blank" title="Link added by VigLink"><span style="box-sizing: border-box;">ground </span><span style="box-sizing: border-box;">black </span><span style="box-sizing: border-box;">pepper</span></a>, to taste</li>
<li class="ingredient" id="zlrecipe-ingredient-5" itemprop="ingredients" style="box-sizing: border-box;">1/2 cup freshly grated Parmesan cheese</li>
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<li class="instruction" id="zlrecipe-instruction-0" itemprop="recipeInstructions" style="box-sizing: border-box;">Add ingredients into a food processor and pulse until the texture you like.</li>
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21 Day Fix, 21 Day Fix Transformation, about clean eating, clean dinners, clean eating, fitness, healthier life, Healthy recipes, low cal, low carb, Weight loss

Clean Eating Spaghetti Squash Dinner!

Clean Eating Spaghetti Squash Dinner! Majorly cut down on carbs and try spaghetti squash instead of noodles!! Tastes just like nood...

Posted by Alyssa Schomaker / Tuesday, April 1, 2014 / No comments / 21 Day Fix , 6 star Elite beach body coach , Alyssa schomaker , beachbody success club cruise , Fitness motivation , health and fitness coach , healthy lifestyle , Insanity , job opportunity , P90X3 , T25 , Weight loss

The trip of a lifetime: Beachbody success club Caribbean cruise

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<a href="http://2.bp.blogspot.com/-g9jzVMaSL1g/UzsA7fMcU4I/AAAAAAAACdk/9o_qpHR125Q/s3200/coaches+cruise+%25281%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-g9jzVMaSL1g/UzsA7fMcU4I/AAAAAAAACdk/9o_qpHR125Q/s3200/coaches+cruise+%25281%2529.JPG" height="252" width="400" /></a></div>
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I am back from a Trip of a Life time!!!!</div>
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Sometimes I have to pinch myself that this is my life. I ask myself everyday how did I get so blessed to enjoy the life I live today. I've always watched successful people grow and have the opportunity to travel and earn an amazing income at the same time...</div>
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Never in a million  years did I think that person would be me.</div>
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I signed on as  a Beachbody Coach in January 2013, with the sole purpose of just helping others reach their health and fitness goals. I figured that I was already doing that in my daily life anyways I might as well get compensated for it.</div>
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The day I signed up as a coach, I made the decision I was going to be on this ship. I didn't know what I had to do to get on that boat but I knew that my husband And I would not be missing it.</div>
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I was able to earn this trip and have it one  hundred percent paid for by Beachbody plus $1000 to spend on the cruise because I became a success club 10 All-Star. </div>
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How cool is that!!!!</div>
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My hubby and I were able to enjoy two excursions { scuba diving in Cozumel, and a trip to seven mile beach in Grand Cayman}, plus couples massage, and money left over to purchase a brand new Micheal Kors watch!!! </div>
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This was the trip of the lifetime! To be on a cruise with 2500 other Beachbody coaches was very inspiring!!!!</div>
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Not to mention working  out live with Shawn T., Tony Horton, and Autumn Calabrese. The creators of my favorite at home fitness programs! I am forever grateful to Shawn T. Insanity is the program that helped me break through my plateau after having Charlotte!!! </div>
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<tr><td class="tr-caption" style="text-align: center;">Daily morning workouts on the cruise deck</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Live T25 workout with Shaun T.<br />
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Not only was I able to meet the celebrity trainers  but I also met a lot of our corporate team!</div>
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Our CEO Carl Daikeler....</div>
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<tr><td class="tr-caption" style="text-align: center;">Carl delivering Dessert to our table at dinner</td></tr>
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And the man behind the Shakeology suit...</div>
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Michael Neimand!!</div>
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<tr><td class="tr-caption" style="text-align: center;">These individuals are a blessing in my life!</td></tr>
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The time bonding with my team was priceless! We talk to each other every day over social media but It was so wonderful to finally meet some of my teammates. Women that I proudly call my sisters. </div>
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Complete strangers to me fourteen months ago that are now my family!!!</div>
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<tr><td class="tr-caption" style="text-align: center;">Marlena, Shannon, Jaclyn and I on formal night</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">My sponsor coach, Melanie Mitro (LOVE HER)</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Deidra, Andrea and I in the promenade!<br />
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Overall, this was such an amazing experience and I cannot wait to gift this opportunity to more individuals this year!!!</div>
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If you have a passion for helping others, and a passion for health and fitness... Beach body coaching has been such a blessing to me and can't imagine where I would be without it!</div>
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 It has given me time with my family, my children, helped me and my family learn a healthy lifestyle, and have financial freedom! </div>
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I do not think someone can ask for a better career! </div>
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If you are looking to start a new career, or even just have a couple hours a week to earn an extra income and help others while keeping yourself motivated and reaching your own health and fitness goals, fill out my coach application below and I will contact you within the next 24 hours. </div>
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This is the perfect time to get into my exclusive Coach Basics training starting April 7th.  You will get my mentoring (currently number 20 in the company out of 140,000 coaches) and training with the #2 team in the company, along with all the tools you need to grow into a successful business!</div>
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21 Day Fix, 6 star Elite beach body coach, Alyssa schomaker, beachbody success club cruise, Fitness motivation, health and fitness coach, healthy lifestyle, Insanity, job opportunity, P90X3, T25, Weight loss

The trip of a lifetime: Beachbody success club Caribbean cruise

I am back from a Trip of a Life time!!!! Sometimes I have to pinch myself that this is my life. I ask myself everyday how did I ...

Posted by Alyssa Schomaker / Sunday, December 29, 2013 / No comments / Accountability , Alyssa schomaker , Change , clean eating , Determination , meal planning , Motivation , Recipes , Support , Tips , Weight loss

New year New You health and Fitness challenge

Can you believe the holidays have already come and gone? 2 more days and we will be rocking in the New Year of 2014!<br />
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<span style="font-family: Arial, Helvetica, sans-serif;">2013 has been a very memorable year for me! I was able to quit my job in the hospital and now focus on my love and passion.... health promotion and disease prevention! It has been a wild ride and one that I was initially scared to take but, I dived in with both feet and could not be happier with the changes that occurred from facing my fears and just going all in!</span><br />
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</span> <span style="font-family: Arial, Helvetica, sans-serif;">I am so excited and really looking forward to 2014! I have invested a lot of time and energy into improving my health and fitness challenge groups in 2014. A lot of research went into analyzing the current process and after many hours and weeks of analyzing the process I am so proud to say that the final product is complete and ready to go for my 2014 challenge groups!</span><br />
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</span> <span style="font-family: Arial, Helvetica, sans-serif;">My first challenge group of the year Ripped Resolutions is full and I cannot wait to watch these individuals change their lives over the next 60 days!</span><br />
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</span> <span style="font-family: Arial, Helvetica, sans-serif;">However, with so many individuals contacting me about upcoming challenge groups I want you all to be aware that the next challenge group will be starting on January 13th! I have started a waiting list and if you want to be considered and are ready to go ALL in and make this a lifestyle change then contact me <a href="mailto:schomakeralyssa@gmail.com" target="_blank">HERE</a>.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">AFitnurse: New Year New You Challenge</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;"><b>So what is this health and fitness group you ask??? </b></span><span style="background-color: white;"><span style="line-height: 24px;"> Well, it's a program that I have created to help you reach your own personal health and fitness goals.  No long will we say to ourselves, "I will start on Monday."  or "2014 is the last year I resolve to lose weight."  or "No more muffin top."  You are not going to make a new years resolution and then not follow through with it.  I see it all the time.  People start out January 1st strong.  They go to the gym, they eat healthy and week 1 and 2 are great.  But by week 3 and 4 the gym becomes empty and you slide back into your old ways.  February 1st rolls around and you throw up your hands and tell yourself that you are just destined to be this way forever.  You find excuses like you are too busy or something else gets in the way.  OR you go to the gym for a while, didn't see jaw dropping results in the first few weeks and didn't have the support or education to change your  eating habits and eventually bailed out.  Don't let this be you again this year!</span></span></span><br />
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<span style="background-color: white; line-height: 24px;"><span style="font-family: Arial, Helvetica, sans-serif;">So, the moral of the story is that I am not going to let you do that! The one thing that I love about Beachbody is that they hook you up with a fitness program that meets your needs. There are options for every single person no matter if you are a beginner or you are advanced.  There are options if you are a zumba cardio type person or if you like strength training or fall somewhere in the middle. There are options if you are short on time or if you don't really mind working out for over an hour.  I feel pretty confident that no matter your ability level I can help you choose a program that will meet your needs. </span></span><br />
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<a href="http://3.bp.blogspot.com/-SzlEVf2pPNI/UsCVFmM0KyI/AAAAAAAACE4/6_JWVpFi4LY/s1600/eat-clean-2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-SzlEVf2pPNI/UsCVFmM0KyI/AAAAAAAACE4/6_JWVpFi4LY/s320/eat-clean-2.jpg" width="320" /></a><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 24px;">Now that you have an understanding of the fitness component let's talk about nutrition! Having proper nutrition is the KEY to success! You cannot out exercise a bad diet! I can tell you that I was one of those cardio bunnies that spent hours on the elliptical machine and never saw my body change. I would indulge in fat free foods, 100 calorie snack packs, and was a diet coke junky! It wasn't until I started to educate myself on macronutrients and timing of nutrients that I saw my body transform.</span><span style="background-color: white; line-height: 24px;">  So my job is going to be to teach you how to not diet, but how to create a healthy lifestyle with whole nutritious foods that will not leave you starving at the end of the day!</span></span><br />
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</span></span> <span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 24px;">The last piece is <a href="http://myshakeology.com/alyssaschomaker" target="_blank">Shakeology</a></span><span style="background-color: white; line-height: 24px;">  It's not a weight loss shake but instead it's a total meal replacement shake. It's not a protein shake its a well balanced meal that is equivalent to 6 salads in one glass.  It has been the one thing that keeps me full, tastes really good and has saved my rear a thousand times when either I didn't make it to the grocery store or I was in a hurry and needed a quick meal.  What was once a run thru the drive thru is now a shaker cup and a scoop of Shakeology!  I feel better, I look better and honestly it's worth every single penny!  It keeps me healthy and its at least one meal a day that I do not have to think about.  I'm at my weight loss goal now but I still drink it every day because it has everything that my daily multivitamin should have!  </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 24px;"> </span></span> <span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 24px;"><b>You also get access to a closed online accountability group. </b> This is where you will have 24/7 access to me as <a href="http://www.teambeachbody.com/alyssaschomaker" target="_blank">your coach</a>  Everyone starts their workouts on the same day, checks into the group daily and gets my support and guidance. Every day you log into the group and their is either a tip, recipe, motivation or information from me!  I will teach you how to handle everything from creating a meal plan, giving you recipes that your kids and husband will eat, to emotional eating, handling temptations, traveling, eating out, cravings and more!  You will get the entire whole body lifestyle transformation!  All you have to do is commit to the program and finish it!</span> <br style="background-color: white; line-height: 24px;" /><span style="background-color: white; line-height: 24px;">You are responsible to check in each day and rate your day and post how you did. </span></span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24px;"> </span> <span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24px;"> </span>   
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<span style="background-color: white; line-height: 24px; text-align: start;"><span style="font-family: Arial, Helvetica, sans-serif;">So does this sound like something you would like to do?  Are you ready to make a lasting change that isn't a quick fix or crash diet?  Are you ready to truly change your life and your body at the same time? If so then fill out the application below to be considered for my New Year New You Challenge Group starting on January 13th 2014.  Don't delay the last day to register is January 7th, 2014!!!!</span></span></div>
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Accountability, Alyssa schomaker, Change, clean eating, Determination, meal planning, Motivation, Recipes, Support, Tips, Weight loss

New year New You health and Fitness challenge

Can you believe the holidays have already come and gone? 2 more days and we will be rocking in the New Year of 2014! 2013 has been a...

Posted by Alyssa Schomaker / Monday, December 23, 2013 / No comments / adrenal , cortisol , food cravings , glycogen , metabolism , stress , Weight loss

How does stress affect weight loss

<span style="font-family: inherit;">I was chatting with one of my challengers last week and we were discussing being stressed out and whether or not that would affect her results.  I sorta knew the answer but I wanted to make sure I gave the right information. After doing some research it definitely supported how I felt.  </span><br />
<span style="font-family: inherit;"><br /></span> <span style="font-family: inherit;">Stress does play an important role in your weight loss results.  Now that doesn't mean that if you are under stress you can't lose weight or if you are stressed that you should use that as an excuse to not try!  There are ways to work around it and still reach your own goals.</span><br />
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<span style="font-family: inherit; font-size: medium;">Response to Stress</span></h2>
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<span style="font-family: inherit;">Under events of stress, adrenal responses in the body are triggered. This response is known as the fight or flight response. Glycogen in the liver and muscle tissue are activated for use as a quick energy source. This uptake of energy was highly efficient in caveman days, while under attack from a tiger for example. Cavemen simply used this surge of energy to either run away or fight. Modern man is wired in the same fashion; however the difference is stress sources that plague modern life generally do not require running away or fighting. <u><span style="font-size: medium;">According to a 2005 article from the University of New Mexico, this stress response can lead to loss of muscle mass, increased fat storage and impulses to overeat.</span></u></span></div>
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<span style="font-family: inherit; font-size: medium;">Increased Cortisol Release</span></h2>
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<span style="font-family: inherit;">Cortisol release under chronic stress can make weight loss difficult for a couple of reasons. High levels of the hormone attack muscle mass, slowing metabolism due to the fact that muscle burns calories to simply exist. Additionally, unwanted cortisol release results in the storage of fat mostly in the abdominal area for later energy use. According to the National Endocrine and Metabolic Diseases Information Service, other signs of elevated cortisol levels are high blood glucose levels, high blood pressure and fatigue.</span></div>
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<span style="font-family: inherit;">I have heard this so many times that stress can cause increase in abdominal fat!  EEEKKK!!!! This is enough for me to find a few way to decrease my stress level.  Belly fat is something that I find as my problem area regardless.  So what can I do!?!</span></div>
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<span style="font-family: inherit;">When I feel stressed out there are a few things that I do:</span></div>
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<li><span style="line-height: 17.27px;"><span style="font-family: inherit;">Go for a run and download Craig Holiday's 90 Days to Excellence on my Ipod and get my personal development and release some stress by running.</span></span></li>
<li><span style="line-height: 17.27px;"><span style="font-family: inherit;">Take  a bubble bath and indulge in a good book.</span></span></li>
<li><span style="line-height: 17.27px;"><span style="font-family: inherit;">SHOPPING- I'm a huge proponent of retail therapy! It's always my go to!  Nothing feels better than some new Victorias Secret Underwear and comfy clothes!!! :)</span></span></li>
<li><span style="line-height: 17.27px;"><span style="font-family: inherit;">Chat with a good friend- you know them!  You know those friends that you can call day or night and they will just instantly make you smile and feel better about yourself!!   </span></span></li>
<li><span style="line-height: 17.27px;"><span style="font-family: inherit;">Wine- Now I'm not saying go out and get drunk.  But a glass of wine and a warm cozy blanket can make anyone just melt away the stress.  </span></span></li>
<li><span style="line-height: 17.27px;"><span style="font-family: inherit;">Sleep- for me when I'm having a bad day, hitting the hay a little earlier and doing some deep breathing before bed really settles me down for the night.  I always wake up refreshed and ready to hit the ground running the next day!!!</span></span></li>
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<a href="http://www.glamour.com/health-fitness/blogs/vitamin-g/2011/03/29/0330-more-healthy-sleep_vg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Get sleep to relieve stress" border="0" height="213" src="http://www.glamour.com/health-fitness/blogs/vitamin-g/2011/03/29/0330-more-healthy-sleep_vg.jpg" title="" width="320" /></a></div>
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<span style="font-family: inherit; font-size: medium;">Metabolism and Stress</span></h2>
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<span style="font-family: inherit;">A March 2006 article in the "British Medical Journal" stated that employees with chronic work stress have more than double the odds of metabolic syndrome than those without work stress. Metabolic syndrome is defined as a group of risk factors that occur together and increase the risk for stroke and Type II diabetes. The study also provided evidence for the likelihood of links to stress from everyday life with heart disease as well.</span></div>
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<span style="font-family: inherit;">As we age our metabolism slows down so this is like a double whammy!  So refer back to the strategies above and decrease your stress!  Or do what I do, find a job that doesn't feel like you ever work a day in your life!!!  </span></div>
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<span style="font-family: inherit;">Yup that was a plug for Beachbody Coaching!!  Ahhh my passion in life!</span></div>
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<span style="font-family: inherit;">Often thought of as an excuse to eat, food cravings and overeating actually have a factual basis behind this effect of stress. Experiencing stressful situations cause the body to undergo a variety of hormonal changes, including the release of adrenaline and cortisol. When a tense situation is over, the release of cortisol results in an increase of appetite. Under chronic stress, these cravings can lead to unwanted weight gain due to high level of cortisol release in the body.</span></div>
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<span style="font-family: inherit;">I swear when we are stressed all ability to make good food choices goes out the window and we just grab whatever we think is going to be the most comforting first.  That can lead to sweets for me!!!  There are trigger foods that I can't even keep in the house anymore. For example, Food Should Taste Good brand Tortilla chips. While they are full of healthier ingredients when you eat half the bag yourself that nutritional value totally cancels itself out.  Or you make the cookie dough greek yogurt as a snack but you double the portion size.  That cancels out the healthy benefits as well.</span></div>
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<a href="http://4.bp.blogspot.com/-t8qW82KZZto/UkmyXK69F9I/AAAAAAAAIMM/aVez2cKbp0g/s1600/emotional+eating.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Stress Relief" border="0" height="400" src="http://4.bp.blogspot.com/-t8qW82KZZto/UkmyXK69F9I/AAAAAAAAIMM/aVez2cKbp0g/s400/emotional+eating.jpg" title="" width="378" /></a></div>
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<span style="font-family: inherit;">So stress and emotional eating even on clean foods can still be detrimental to your progress.  I would do your best to really focus on replacing your emotional eating with other activities.  Like the list above.  I also think to myself, in times of stress is this food really going to make me feel better?  <span style="color: blue; font-size: medium;">NO.</span></span></div>
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<span style="font-family: inherit;">Instead it's going to make me feel guilty, bloated, and mad at myself and the stress will still be there!  In my opinion not worth it!  Imagine that STOP sign as you are walking to the pantry and remember food will not make you feel better or solve your problems.</span></div>
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<a href="http://3.bp.blogspot.com/-w03HHImbFzc/UkmygXajdmI/AAAAAAAAIMU/crWpirSAZKM/s1600/empowered.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Emotional Eating" border="0" height="400" src="http://3.bp.blogspot.com/-w03HHImbFzc/UkmygXajdmI/AAAAAAAAIMU/crWpirSAZKM/s400/empowered.jpg" title="" width="365" /></a></div>
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<span style="font-family: inherit; font-size: x-small;"><br /><span style="font-weight: normal;">The Key to keeping stress at bay is preventing it as best as possible. Ha, I was half joking!!!</span></span></h2>
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<span style="font-weight: normal;"><span style="font-family: inherit;">I know that all stress cannot be avoided but I do my best to remove myself from situations that would cause undo stress.  For example, distancing myself from negative people, surrounding myself with like minded people, regular exercise is my stress relief, and teaching myself that worrying is not going to change the outcome of the situation.  But embracing the changes, dealing with what comes at me in the moment and doing my best to plan the future has kept my stress levels in check.  </span></span></div>
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<span style="font-weight: normal;"><span style="font-family: inherit;">While yes there are life situations that we cannot control like the loss of a job, death in the family, ect.... We just deal with that the best we can and remember that we cannot control everything in life but we can live our life with integrity, trust and health!!!  </span></span></div>
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<a href="http://i0.wp.com/www.pinkchocolatebreak.com/wp-content/uploads/2013/05/monday-quotes-surround-yourself-with-positive-people2.jpg?resize=406%2C406" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Surround yourself with positive people" border="0" height="320" src="http://i0.wp.com/www.pinkchocolatebreak.com/wp-content/uploads/2013/05/monday-quotes-surround-yourself-with-positive-people2.jpg?resize=406%2C406" title="" width="320" /></a></div>
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<span style="color: purple; font-family: inherit; font-size: medium;"><b>What areas of your life can you relieve stress to improve your over all well being?</b></span></div>
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Article was originally from http://www.livestrong.com/article/255134-how-stress-affects-weight-loss/.</div>
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adrenal, cortisol, food cravings, glycogen, metabolism, stress, Weight loss

How does stress affect weight loss

I was chatting with one of my challengers last week and we were discussing being stressed out and whether or not that would affect her resul...

Posted by Alyssa Schomaker / Saturday, July 27, 2013 / No comments / Body beast , cardio , Chalene extreme , fat , high intensity , HIIT , lean muscle , metabolism , muscle , program , training , transformations , Weight loss , weight training , weights , workout

Is your workout routine making you fat?

So many women are on what I call the cardio weight loss program. I was on it myself for years! I was given the wrong information from people who I thought knew the right answers. I will say that I did not find the right answers until after I turned 30! And it was transforming as well as freeing.<br />
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The misconception that women have is that weight loss makes you look good and this can only be achieved by cardio and reduced caloric intake. At the same time, most women believe that weight training will make you big and bulky and cause you to gain weight.<br />
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<a href="http://2.bp.blogspot.com/-j2mSoCeTUP8/UfR2y0P3YsI/AAAAAAAABuY/VBYj-pl6WZk/s1600/cardiomisconception.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="134" src="http://2.bp.blogspot.com/-j2mSoCeTUP8/UfR2y0P3YsI/AAAAAAAABuY/VBYj-pl6WZk/s640/cardiomisconception.jpg" width="640" /></a></div>
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The REAL truth is the cardio weight loss program may actually be doing you more harm than good if not combined with a good strength-training program. It could also be the very reason you have belly fat. Surprised? Over exercising puts stress on your body and this stress releases the hormone, cortisol which is the belly fat culprit.  In addition, too long of a cardio burst depletes the stored glycogen in your muscles, forcing your body from anabolic (muscle building) state to a catabolic state (muscle depletion). I could get super technical but it’s not necessary. You simply need an understanding of why strength-training benefits far outweigh a cardio weight loss program.<br />
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<a href="http://1.bp.blogspot.com/-PEv-f56L9dY/UfR46q--kaI/AAAAAAAABuo/m35xlHMqNsI/s1600/strongnewskinny.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-PEv-f56L9dY/UfR46q--kaI/AAAAAAAABuo/m35xlHMqNsI/s320/strongnewskinny.jpg" width="237" /></a></div>
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<strong>FACT</strong><br />
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A steady state cardio session such as running outside or on a treadmill for 45 min to an hour will burn around 400-500 calories during that session. The after-burn, which is the number of calories burned when you stop jogging lasts about an hour and burns a total of only about 30 to 100 additional calories. Weight training will burn calories for up to 36 hours after a weight lifting workout!<br />
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<strong>FACT</strong><br />
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The cardio weight loss program is not the key to burning body fat! Increasing your metabolic rate so that it burns fat AFTER you work out is the ultimate goal and the most efficient way to lose body fat. This can be achieved in a couple of ways…by building lean muscle and by performing high intensity workouts. The second causes your body to use up your stored carb energy source. Once this is depleted your body will burn fat post workout.  This is due to EPOC which is that high or excess post-exercise oxygen consumption. Because your energy output was so intense, your body works harder to bring in the extra much needed and depleted oxygen store which causes your metabolism to rise. <br />
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So you are probably wondering if all cardio is bad?<br />
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There is cardio for building muscle and melting fat at the same time.<br />
It is called HIIT, high intensity interval training. It involves alternating low to moderate intensity levels with high intensity levels.  HIIT has shown to be more effective, upward of 50%, as a cardio workout to raise metabolism in blasting adipose tissue as well as well as speeding up the metabolism.<br />
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<a href="http://4.bp.blogspot.com/-LI4L9RMqV38/UfR6yU1A0MI/AAAAAAAABu4/z2yRccnx6eE/s1600/turbofire2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-LI4L9RMqV38/UfR6yU1A0MI/AAAAAAAABu4/z2yRccnx6eE/s320/turbofire2.jpg" width="320" /></a> Examples of HIIT would include:<br />
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<li>Sprinting</li>
<li><a href="http://www.beachbodycoach.com/esuite/home/alyssaschomaker?bctid=895599538001" target="_blank">Asylum</a></li>
<li>Split lunges</li>
<li>Jump rope</li>
<li>Box jumps</li>
<li>Running stairs</li>
<li><a href="http://www.beachbodycoach.com/esuite/home/alyssaschomaker?bctid=75304674001" target="_blank">Turbofire</a></li>
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If you are looking for a great strength training program but, are unfamiliar with what exercises to do or the proper form. I highly recommend Body Beast and <a href="http://www.beachbodycoach.com/esuite/home/alyssaschomaker?bctid=25219364001" target="_blank">Chalene extreme</a>. I am currently doing the <a href="http://www.beachbodycoach.com/esuite/home/alyssaschomaker?bctid=1698965883001" target="_blank">Body Beast</a> program and am loving the results that I am seeing from the program. <br />
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Check out these ladies results from the Body Beast program:<br />
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<a href="http://2.bp.blogspot.com/-VT1taEHN1fY/UfR79Ra1OCI/AAAAAAAABvE/6e76c5yO-6g/s1600/bodybeastfemale.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-VT1taEHN1fY/UfR79Ra1OCI/AAAAAAAABvE/6e76c5yO-6g/s1600/bodybeastfemale.jpg" /></a><br />
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They look great right?<br />
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The other program that I love is Chalene Extreme!<br />
<a href="http://2.bp.blogspot.com/--2T46dWEFm4/UfR-MjDqwkI/AAAAAAAABvc/Y_XwtYwZNNg/s1600/chalenegoheavyorgohome.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/--2T46dWEFm4/UfR-MjDqwkI/AAAAAAAABvc/Y_XwtYwZNNg/s1600/chalenegoheavyorgohome.jpg" /></a><br />
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Check out the creator of the Bombshell dynasty,  Lindsay Matway and her results with Chalene Extreme.</div>
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<a href="http://2.bp.blogspot.com/-a_Y9IUvrqiQ/UfR_Alj8t_I/AAAAAAAABvk/LuF2jIra6v4/s1600/lindsaymatwaychalene.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="277" src="http://2.bp.blogspot.com/-a_Y9IUvrqiQ/UfR_Alj8t_I/AAAAAAAABvk/LuF2jIra6v4/s320/lindsaymatwaychalene.jpg" width="320" /></a></div>
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Ok... ready to get your mind BLOWN away with some more 60 day results? This is JUST 60 days of eating right, drinking <a href="http://www.myshakeology.com/abbyfix" target="_blank"><span style="color: #94004d;">Shakeology</span></a>, and working out 5x a week for less then 40 minutes a day! Not that hard, but easy to do and easy NOT to do. However, they chose to press play everyday (maybe missed a day here and there) and committed to eating right about 80% of the time!<br /><br /> These results are a fellow coach Amanda McDonald's! Amazing right?! Look at that stomach! hello ABS!</div>
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<a href="http://4.bp.blogspot.com/-016JJCna_fg/UfSA48gx8yI/AAAAAAAABv4/qCDzUiKoWdc/s1600/amandachaleneresults.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="106" src="http://4.bp.blogspot.com/-016JJCna_fg/UfSA48gx8yI/AAAAAAAABv4/qCDzUiKoWdc/s320/amandachaleneresults.jpg" width="320" /></a></div>
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The point here is do not be scared to lift heavy weights! The muscle you build will increase your metabolism and it will give that lean tone physique you have been searching for! Combined with clean eating and HIIT cardio 3x/week you are for sure to see results!</div>
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If you have any more questions click <a href="mailto:schomakeralyssa@gmail.com" target="_blank">HERE</a> and I will help you find a program that will fit your goals!</div>
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Body beast, cardio, Chalene extreme, fat, high intensity, HIIT, lean muscle, metabolism, muscle, program, training, transformations, Weight loss, weight training, weights, workout

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