Monday Move - Curl to Press!

You did it! Today is the last Monday Move, and I hope you did all 5 of these!!! .

For our final move is the Curl to Press, an upper body powerhouse move that will get things burning even if you don’t add any weight! Start with a bicep curl and then push to an overhead shoulder press. This is a compound move, so start with a light weight and move up if you feel ready.

You can do it! 3 sets of 10 curls, 3 sets of 10 chest presses, 3 sets of 10 bent over rows, 3 sets of 10 deadlifts, and 3 sets of 10 squats. Whew - let’s get to work! Comment below if you did all 5. If you didn't, maybe you catch up today!

Summer Road Trip Food ideas...

Planning a quick weekend road trip, or venturing back into the world of travel?? Wherever this summer takes you, make sure that your snack game is strong so your nutrition and health can still have priority! Road, air or sea - travel always has unexpected surprises and delays!

Here’s a list of healthy, portable snack options to hold you over until your next meal. My top 5 are:

1) Hard-Boiled Eggs
With 77 calories and 6 grams of protein per egg, hard-boiled eggs are an easy travel snack you can eat with your bare hands in a pinch. Try sprinkling an umami seasoning, everything bagel salt or another flavored topping for some extra pizazz (at home), or save salt and pepper packets form gas stations or takeaway orders.

2) Jerky
Beef jerky provides protein along with micronutrients. To reduce the sodium try turkey, chicken, or plant-based options! There are so many varieties to try; this is an easy to eat, easy to pack must have and plenty of flavor! We always have this in our backpack when we hike!

3) Protein Bars
Protein bars are a quintessential travel snack, but the sugar and artificial flavoring can really kill your clean eating plans. Look for bars that have 6g of sugar or less and an ingredients list that you can actually read! (If you can’t pronounce it, you probably shouldn’t be eating it) #truth Granola and Protein Bars can be sneaky and have the nutrients of a Snickers candy bar so for sure READ THE LABEL. I love Beachbody’s Beachbars and there are 3 delicious options: Chocolate Cherry Almond, Chocolate Peanut Butter (both whey) or Chocolate Almond Crunch (vegan and tastes like a s’mores).

4) Nuts
Nuts are a nutrient-dense snack, so pack some before you go! Pistachios are a great option because they can be considered a complete protein, meaning they contain all nine essential amino acids in one little snack! If you like flavored nuts, skip the store-bought version and try making your own, you’ll thank yourself! You’ll be able to control the sodium levels and notice that a sprinkling of seasoning goes a long way. WATCH YOUR PORTIONS. Reasonable portion sizes are: 20 pistachios, 12 almonds, 8 cashews or walnuts, 10 pecans or 14 peanuts. Shocking how little right? I bet we are all thinking “woah, I had a week’s worth in one sitting”. That’s why portion sizes matter. We might not be getting results because we don’t know any better :) I’m here to help!

5) Cheese Sticks
Snack cheeses like string cheese and Babybel provide protein and calcium for under 100 calories per serving. These are great to pair with a piece of fruit to offset the sugar content. They are best, however, for short trips - like most perishable foods, you’ll want to eat cheese within two hours of taking it out of the fridge. Don’t overdue it or have this every single day because cheese can also stop you up in the toilet area :) That’s no fun on road trips.

Best advice when you travel and something I ALWAYS do - add veggies to EVERY SINGLE MEAL; even brekky! I find vegetables super hard to find when I’m traveling and I never get enough fiber (women want 25 grams a day and men, 35 grams) so if I eat then when they’re available, I don’t pay the price later when options are sparse.

What other tips do you have?

Transform :20 | Week 6 | Day 7

As Shaun T says, you’re done, but you’re never finished - AMEN TO THAT!!! There are 365 days in the year, 52 weeks. This was only 6 of those 52, what will you do the other 45 weeks between now and Feb 25 2020?

In a lot of ways, your transformation is all about getting stronger, faster, and more able to KEEP GOING on your fitness & nutrition journey. What does that look like for you? Will you do another round of Transform :20 or fire up Beachbody On Demand to see what other programs peak your interest. Need some guidance? Reach out and I’ll help you pick, or we can create a hybrid together - this is my speciality!!

Now for the fun part!! Today it’s time to take our “after” pictures and take our new measurements. You’ve earned your progress and it’s recognize all your hard work! You can enter the Beachbody Challenge Contest, and you’ll not only have the chance to win big cash prizes, but you will even receive a free gift (while supplies last - 1 per year). Go to BeachbodyChallenge.com for details.

Don’t forget to film your final 1-minute challenge like you did way back in Week 1. The idea is to submit them side by side, so we can show off to each other how far we’ve come.

One final thing: THANK YOU. Thank you for joining me, supporting each other, motivating me on hard days, showing up for yourself every day and for not letting life get you down, or stop your progress. Life is busy, it’s surprising, but it’s ours and how we chose to live it out impacts our health, our mindset, and other’s health and mindset in our house. You can’t change other people or their habits, but you are in control of yours.

So, which program are you doing next? I can’t wait to hear below!!

Transform :20 | Week 6 | Day 6

You guys - don’t get emotional on me… unless you want to! Can you believe this is our last workout of Transform 20? Don’t go thinking because it’s “balanced” it’ll be too easy and you’re going to bypass this. NO YOU’RE NOT! This is Day 41: BALANCED and we didn’t come this far not to finish! Today we have 3 transformers left: Climb Push-Ups; Plank, OBL Trap; and Balanced Dips.

I know you’ve been working hard, but I really want you to think about today’s workout from a different angle—FUN. Every single step is built on 6 weeks of sheer willpower, determination, and commitment.

Do not forget - tomorrow is PICTURE and measurements DAY! Stay on point!

Transform :20 | Week 6 | Day 5

Today is going to be ah-mazing. It’s Day 40: CUT and SHAUN-A-THON. Guess what? You’re going to do THREE sets of 3 Transformers — yep, that’s not a typo and I’m equally as scared. haha The first set of 3 Transformers are: Over Step Jump, Hand Rel Push-Up, and Triangle. The next 3 are: Rapid Taps, Twist OBL Kicks, and Rocketman. The final 3 are: Parkour, TS Squat Reach, and Lunge Punch. Lets go all out and see if we can beat our previous 5 weeks of transformers. Today is IT!

Shaun T loves motivating others and giving the TOOLS needed to truly transform our body AND our mind. Even though this group will be ending soon, I hope you’ll stay committed to fitness and nutrition and keep going. Team Energize ALWAYS has some group going whether it’s 3-Day Refresh, 30 day, 60 day or 90 day challenge. Message me your goals and we will figure out together what suits you best! Do not slack on Shakeology, it’s not something you drink only on days you work out, or during challenge groups. There’s a reason there are 30 servings in each bag and these come monthly. You should be running out and stalking your mailman for your new bag. Or is that just me?!?!? haha

Transform :20 | Week 6 | Day 4

Do you see it? Can you taste it? It’s the finish line and we only have three more workouts till we are there!! THREE! How awesome is it that you’ve made it this far—and that we’ve all done it TOGETHER. Community and accountability are the perfect combo and when like minded women get together - we are unstoppable!

Day 39: POWERFUL. Your 3 Transformers are Parkour, TS Squat Reach, and Lunge Punch.

Today is a full checklist day. Did you…
Enjoy your Shakeology? If so, which flavor?
Eat according to your nutrition plan? If so, are you doing containers or 2B Mindset?
Take your Beachbody Performance supplements? If so, which ones? Energize and Recover are my must haves!
Track your workout AND your Transformers? Did you beat last week?
Give yourself 3 affirmations? If not, do it now. STOP EVERYTHING AND DO IT!!

Tomorrow is a SPECIAL TREAT. I can’t wait to let you know what’s going on, but trust me, you are going to LOVE it.

Transform :20 | Week 6 | Day 3

You ladies R O C K! We are on track to finish STRONGer and finish PROUDer than when we started and I couldn’t be more excited for your finish! This is Day 38: STRONGER, and I want you to really think back to the first day you did this workout. Do you feel stronger? Do you have more stamina? Are the moves easier? They might not be because as we’ve journeyed along they’ve actually gotten harder, so it’s ok if your answer is NO to any of those. We are just trying to be our best every day and forget about the rest! Share below the biggest changes you’ve noticed along the way. I’ve noticed more cleaning out in my muscles.

Your 3 Transformers are 90° Ab Trapper, Hover Ab Kicks, and Burpee Hop. Lets try to beat all 3!!!

Transform :20 | Week 6 | Day 2

try and motivate someone today! this is my hubby doing T20 (modifying without step) and he started on his own, 3 weeks behind me just because he was tired of watching and wanted his own story. Be that motivation for someone!

Today I want you to pull out your 6-Week Transformation Tracker and look at all those days where you showed up for yourself and didn’t give up, esp when you noted that you really didn’t feel like working out, or something negative happened and almost derailed your fitness time. I’m so proud of you for not letting that happen and telling those voices to SHHHHHH for at least 20 minutes!!

This is Day 37: FASTER. By now you should be going at max speed, which is much faster than when you started!. Move those feet, stay nimble, keep your eyes on your step, and be light on your toes and the balls of your feet, so you are safe with the landings. Your 3 Transformers are Over Top, X Jack; L Reach; and Ski Abs, In/Out.

Transform :20 | Week 6 | Day 1

I hope you’ve been checking in with Shaun T and the cast with the behind-the-scenes show “Transform Your Life with Shaun T”. Watching it has helped me stay focused and motivated, and I always know I’m going to head into my workout even more fired up and ready to go. It' also reminds me that although this journey is OURS as a group, it’s all about ME and my results, my nutrition, my willpower and my showing up every day because no one else can make that happen for me.

This is the last week so no holding back. No second chances :) First day’s workout—only 6 workouts and you are DONE with Transform :20.

Day 36: BURN. Your 3 Transformers are: Rapid Taps, Twist OBL Kicks, and Rocketman.

Check out a few of the ladies from our last T20 round…they crushed it. One saw major scale changes 7-8 bs in 6 weeks but not visible changes and the other didn’t see many changes on the scale, but clothes were much loser. Our bodies are all so different and transformations will happen at different times, different areas of our body, and with different effort. Don’t compare yourself because “comparison is the thief of joy” - CS Lewis. Ok, now lets press play!

Transform :20 | Week 5 | Day 7

Rest day or not, my food is still on plan.

It’s our LAST AND FINAL REST DAY!??!?! YOU GUYS, WE ARE DOING IT!

It’s been an incredible journey so far, BUT WE ARE NOT DONE YET. Spend today with loved ones, walking, worship, whatever lights your heart on fire and maybe stretch / roll it out so you’re ready for 7 more days of W O R K! You know our last week isn’t going to be easy - Shaun T doesn’t know easy :)

Often in challenge groups, I see people comparing their progress to someone else’s. Please don’t do that. Your metabolism, age, story, etc are not the same as anyone else!!! And everyone transforms at a different rate and in different ways. I might notice more change in my abs than legs, or visa versa and that’s based on my nutrition, exercise, bonus with weights (or not), etc. Just look in the mirror at the beautiful person staring back at you. T H A T is your only competition. And she’s simply beautiful and getting healthier by the day!

This is YOUR journey. And hopefully you’ve discovered that when you COMMIT to a program and believe in yourself, you can accomplish anything.

Transform :20 | Week 5 | Day 6

wearing my motivation today!

Final workout day of the week, and I am ready to CRUSH it. Day 34: BALANCED. Your 3 Transformers are Climb Push-Ups; Plank, OBL Trap; and Balanced Dips. As for me, my motivation for myself is “get on that step, and get it done.” The rest of the day will be about family and maybe a massage if there’s time, but I need to get this done for ME so I can give to the rest of the little, and big, people in my house who rely on me.

What are some of the words you use to motivate yourself? What else do you do for motivation?

Transform :20 | Week 5 | Day 5

Meal prep using some of the recipes from T20 nutrition guide

We’re finishing the week STRONG! It’s Day 33: CUT and I know you’re going to give Shaun T everything you’ve got.

What do you think about the recipes in the Beachbody Nutrition Guide? I’m totally addicted to the homemade applesauce (right bottom) and sweet potato hash (left bottom). My family loves both of these so I’ve literally made them every Sunday because they don’t last in our house but 3-4 days. You might think your kids won’t eat like this, but when only given healthy options, I found my kids adapted pretty quickly because they don’t love to starve. ha!

You also have Beachbody Blog with some amazing recipes, Shakeology tab on website with “recipes by flavor”, my nutrition tab on www.eatsweatpray.com and 2B Mindset recipe book that might have come with your order. I’m weary of sending you to Pinterest because you never know how knowledgeable the person is that wrote the recipe. I’ve seen “21 day fix approved” recipes that were full of brown sugar, white sugar and white flour. UMMMMM, NOOOOOOO! If you’re consistent with Shakeology, you should be getting my weekly menus which are new every time so no risk of getting bored here! https://www.beachbodyondemand.com/blog/recipes

Once you’ve found the recipe you like, scroll to the bottom where it shows portion container count.Make it work for you if it’s over, or under, your container count. These recipes aren’t a catch-all for everyone, you need to tailor it. All should work with containers and 2B Mindset nutrition plans.

Transform :20 | Week 5 | Day 4

Are you CONQUERING Transform 20 this week? I hope you are, but only you know if you’re really giving it all you’ve got! Give each other some encouragement to crush today’s workout. It’s Day 32: POWERFUL and your 3 Transformers are Parkour, TS Squat Reach, and Lunge Punch.

A few of you have pointed out that your Transformers are one of the things you most look forward to. Is that true for you? I love when I’ve done 2 because I know the end is in sight. I try not to look at the timer and with only 20 min, sometimes I’m caught off guard and we are done. It’s that quick!

Transform :20 | Week 5 | Day 3

Hump day! Middle of the workout week! It’s Day 31: STRONGER. You know what you need to do to get through this — work your butt off and don’t be discouraged if you NEED Energize to literally get through the workout. I drink it every day except rest day and there’s no shame in getting an extra push so I get more out of my workout. And it’s safe and effective or Iron Man wouldn’t be partnered with this Beachbody line! If you don’t have it, I’m sorry you’ve been missing out, but message me and lets get you started! We have 2 flavors now, lemon or the N E W fruit punch :)

Keep your head clear, stay motivated, and if you need extra motivation, your Transformation Tracker has great quotes from Shaun T that I like to put on sticky notes in my kid’s lunchboxes, on my fridge, computer, car dashboard, everywhere basically. Ha! Today’s 3 Transformers are 90° Ab Trapper, Hover Ab Kicks, and Burpee Hop.

Transform :20 | Week 5 | Day 2

Amazing results can be yours too! No magic pill to this. Do the work and you’ll get results.

Let’s do it. You’ve got this—Day 30: FASTER. Grab your Energize because you’re going to need it today, grab your step and towel, and get ready to sweat. This is the sweetest day for me for sure!! Your 3 Transformers are Over Top, X Jack; L Reach; and Ski Abs, In/Out.

Lets talk safety for a second. Yesterday in the first transformer…i busted my butt. Yes, you read that right. As I was racing through it, I lost focus and started looking at the new photos I hung on the wall and counting in my head, but no eyes on my step and WHAM…I tripped and flew through the air, knocked my step in the air and landed on my bum. I made a loud noise and yelled “oyeeeee” and needless to say, neither of my 2 boys watching Spiderman even FLENCHED a bit. Well, thanks guys. I got up, started the transformer over and beat last year’s number. Proof that we can still go. But, lesson to chose form over speed and stay focused. Eyes on your step! SAFETY FIRST YALL!!!

Transform :20 | Week 5 | Day 1

Our 3rd and final chapte begins today! Are you ready, or neverous? I’ll be honest, I’m a little bit of both! CONQUER is the last 2 weeks and will build upon Commit and Climb.

We’ve gotten through 2/3 of this program already so there’s no doubt that you and I can both keep going! Think of how we are going to feel in just TWO MORE WEEKS?!?!

Before I talk about today’s workout, I want to ask you what part of your body you’ve CONQUERED so far with Transform :20? Have you flattened your stomach or firmed up your glutes? Do you have more tone in your arms and legs? Let’s hear it! Celebrate all the positive changes, no matter how small. I notice I’m not as winded as easily and I’ve lost a little cellulite in my legs. Whoot whoot!

This is Day 29: BURN, and just like the first 2 chapters, Shaun T will be turning up the intensity and speed and tossing in a bunch of new moves. Grrrrreat :) This chapter is all about giving everything you’ve got and not holding anything back. Your 3 Transformers are Rapid Taps, Twist OBL Kicks, and Rocketman. I’m always a fan of Rocketman.

Let’s fire each other up for this week—who’s with me?

Transform :20 | Week 4 | Day 7

I want you to think back to Prep week, when we first kicked off this group. Do you remember what goals you had for these 6 weeks? Think about how far you’ve come already and we still have 2 more weeks — that’s what I want you to work on today.

One reason I can never skip a day of Shakeology is that its potent mix of ingredients gives my body a huge amount of what I need to help me tackle Transform :20—and every other part of my day (even when I’m recovering!). There are so many good things in it you just don’t normally find at regular supermarkets and in all our genetically modified foods these days. What’s your favorite way to enjoy Shakeology? I love it with ice, Peanut butter, and almond milk, but I also add strawberries (for PB&J shake) or 1/2 banana (for nutter butter shake) on some days.

Take a few moments to watch Transform Your Life with Shaun T video and gear up for our last chapter. And of course, ENJOY YOUR REST DAY TODAY!!! We are meeting friends at the park for a BBQ. Showing our USA roots today in all red, white and blue). ;)

Transform :20 | Week 4 | Day 6

It’s the end of our workouts for Week 4, and after hearing from a lot of you about your progress, I’ve been blown away at how hard you’re all working. Incredible.

Today we finish this chapter with Day 27: BALANCED. Your 3 transformers are Climb Push-Ups; Plank, OBL Trap; and Balanced Dips. Mindfulness is key on BALANCED days, because it’s all about making the most of this workout before your rest day and taking stock of the week you just finished. Ending your workout week in a positive headspace really helps you go into your rest day with a calm and positive mindset.

I also want to talk about “balanced” when it comes to nutrition. Above is a dinner out for me. It was mashed potatoes, Barramundi, asparagus with a cream sauce and fried capers, all with a lemon butter sauce. A few dietary restrictions for me are garlic, onions, dairy (so yes, butter) and coconut. I know… restaurants LOVEEEEE me :) But really, they are so used to allergies or food aversions these days, DO NOT HESITATE for a second to request a modification. I find quite often that what they come up with looks more delicious than the original menu item. Here’s what I ordered…. “I’ve love the Barramundi dish, sounds amazing, but I can’t have dairy…. and I prefer no starch, would you mind doubling the veggies instead?” I’d be wiling to pay extra, but it’s never come to that, they’re always happy to do this (and always look confused at the “more veggies” request. Clearly their clients aren’t doing 2B Mindset #veggiesmost). haha. Really, you’er paying for your meal and you want to enjoy it and go to bed with satisfaction, not regret or feeling sick. Another great tip Angela H shared with me is to request 1/2 your meal for takeaway as soon as it’s served. Out of sight, out of mind and then tomorrow you can enjoy it again! Best of both world!

Transform :20 | Week 4 | Day 5

Look at us nearing the end of ANOTHER week. Y’all are doing great and I’m so proud of each and every one of you. I’m actually getting sad about only 2 weeks left?!?! Anyone else? So many of you have asked me what’s my favorite part of leading a Challenge Group and I’ll say it’s seeing all YOUR successes. Sometimes I’m standing in the kitchen all teary from transformations y’all share, sometimes publicly and sometimes just to me. Thank you, keep them coming!!

Today is Day 26: CUT, and what I love about CUT days is that I really feel like the moves are chiseling off the fat and toning up my body in ways I can really SEE. Doesn’t it feel good to see your hard work pay off. Your 3 transformers are Over Step Jump, Hand Rel Push-Up, and Triangle. Which one is the love-to-hate move for you?

Have you been tracking your Transformers progress? DO NOT FORGET TO DO THIS! I missed it one day and know I didn’t push myself as hard as I do all the other times. It’s psychological, but we aren’t wasting a single minute of this workout.

Transform :20 | Week 4 | Day 4

By now, you’re probably in a great groove with the workouts—you’re keeping your mind focused on positivity and you’re paying attention to when you can push yourself a little harder, especially if you’re using Energize! I can totally feel a burst of “I got more than this” to give. A total transformation is possible—but you have to work for it. I love this momma over 55 who crushed this program and let nothing get in her way! It’s possible y’all, if you’re not seeing transformations yet, reach out and share your nutritional plan and tracker and let’s see what we can tweak. The transformation is in the details!!!

Let’s do it. Day 25: POWERFUL. When you’re using only your body weight, the only way to progress is to do more reps. Simple as that. That’s why Shaun T is always urging you to do one more (kind of like Chris Downing in Shift Shop too) Our 3 transformers are Parkour, TS Squat Reach, and Lunge Punch. Lets beat last week’s numbers!