Week 2 Piyo Meal Plan and Progress Update

Piyo Week 2 

I ROCKED Week Two of Piyo and am officially DONE!! So now I have a good feel of the workouts and I know that EVERYONE wants to know what I think of it.

I am actually loving it and am surprised. I am missing lifting some weights and the high intensity cardio. I am adding in some runs because I really enjoy getting out and enjoying some fresh air with my littles.

I do love all the core work and flexibility that is coming with this program. It's a nice break for the pounding I normally give myself. Not every workout gives me a huge sweat so I make sure to really push myself in every workout and do as much as I can. That really where the results lie.

I figure if I'm already awake, I might as well give it my all.

I am loving the "SWEAT" workout!! Man is that workout SWEATY and it totally engages my core and I just simply feel amazing afterwards. I really love Piyo Core as well. Both are great workouts, challenging, and push me in the areas I need the most work. 

The upper body workout is REALLY short I feel - Only 20 minutes! I am all about feeling the BURN so I have been adding in my run on those days!! I love running. 

2 miles down! First run in a long time. 

I started Week 2 off with doing the 3 Day Refresh. This is a new cleanse that just came out and I must say I felt amazing afterwards. Totally refreshed, lost 3.5 pounds and was totally back on track after a few weeks of over indulging.

3 Day Refresh Results 

Right after the Refresh was some 4th of July FUN!

The answer is 

YES, I still worked out 

Yes, it was a challenge 

Yes, I had a few margaritas, pizza, and goodies

Did I get right back on track? Yep! 

It's always challenging when a holiday comes up, you are heading to a BBQ, have family around, ect. But you can always CONTROL every situation. It's all about choices. If you want to stay on track - Then bring a Salad that you enjoy so that you have a healthy choice. Use your will power, double up workouts. 

You CONTROL what you put in your mouth! :) 

Workout done and ready for 4th of July Fun

I'm telling you, It's HOT in Hawaii and I'm not a shorts girl. I always felt insecure about it and it felt amazing to slip these on and feel comfortable wearing them. Nothing beats that Non-Scale Victory!

One thing about Piyo is you aren't getting a high calorie burn so it's important to stick to your meal plan and watch your portions. I LOVE my carbs so it's been a struggle making sure that I stick to the meal plan and don't add in but It's a good struggle. It's helping me stay on track and stay conscious of the things i'm adding in my diet. 

Here is my meal plan for the week. 

Having a plan totally keeps me on track through out the week. Sometimes I have to switch things around or don't get around to making every single meal because we decide on something quick and easy or have leftovers but this reminds me that I have a plan and will always have clean and healthy meals in the house. I also use Sundays to prep anything that I need for the week. I like to baggy up my veggies so I can just grab them and go. Eggs are always my go to when I'm feeling lazy and need a quick go to for something clean. 

This is the type of greek yogurt I get! No added sugars or fruit. Just plain 0% Greek Yogurt and then I add in my own fresh fruit, cinnamon, and a squirt of honey. Doesn't give you all that added sugar and junk and tastes just as good, I actually think better. 

If you would like more information on joining my next Piyo Accountability and support group to get customized meal planning, tips and recipes to help you start and complete your Piyo Journey please contact me below!

Kitchen Makeover - Clean Eating Style!!

Today I want to share with you how to reorganize your kitchen, pantry and fridge so that success is not just simple and convenient but visually enticing!

The right tools in the right places!
Each tool that you use on a daily and even mealtime basis should be kept close to the area where you prep your food.  I suggest having the following all in one drawer, plastic container, or cupboard for quick and easy access:

• Paring knife
• Vegetable peeler
• Measuring cup
• Food Scale
• Snack size plastic bags
• Plastic 1 cup size reusable containers

Warning:  Open bags can lead to saddlebags.  You and I both know we are going to keep reaching into that bag of snacks or treats and eat well beyond an individual portion.  Here's what I do: Repackage bulk snacks-say, raw almonds into baggies of 14 almonds.  When you come home from food shopping take the time to divvy up food by serving sizes.  Use plastic bags or storage containers to organize your food into the right portions.  For example, a portion size of pretzel sticks is 10.  Put 10 in a little bag and put them in the pantry at eye level.  This makes it simple for grab and go snacking!!!

A recent Cornell University Study found that we consume 90 percent of our food mindlessly. We simply eat because it is placed in front of us or because we've placed it in front of ourselves.  It's time to get conscious about what-and how much- we consume.

My suggestion is to open up your fridge and pantry.  Then dump or donate anything that a well-tuned athlete wouldn't eat.  If that box of lucky charms for your kids is constantly calling your name, ditch it.  Stepping into your kitchen shouldn't be anxiety producing!  Make it easier on yourself to make health choices by eliminating the temptation of poor choices.


Merchandise your food!
Food marketers play into our impulsive choices by paying millions of dollars every year to have name brand products placed on the right shelf at the right level.  Why do you think all the sugary cereals are placed at your chest level on the shelves at the grocery store?  It's because that happens to be the eye line of a child sitting in a shopping cart.  Clever!!!

So now let's talk about placement!!!  You can do this too with the same techniques in your pantry or fridge.
When we stand in front of the fridge, we tend to grab whatever food takes the least amount of time to prepare and that "looks good."  The healthy stuff, like fresh produce, we hid in the drawer that's difficult to get to and even easier to forget!  So when you get home I suggest that you unload your groceries, clean and display your fruit in clear plastic containers or bowls.  Place berries and raw veggies at eye level.  You can even buy pre cut veggies if you don't have time!!!
Arrange your greek yogurt near the berries and veggies.  Store cottage cheese nearby as well.  Place healthy whole foods at eye level near the front of the shelf.

When you are building muscle, hard-cooked egg whites are a great source of lean protein, and they're easy to prep so they're ready to go!  Boil a dozen eggs on Sunday night, then peel and place them in a large storage bag.  Now, all you have to do is remove the yolk, dice up your egg whites, dump some salsa in there and BAM!  Or you can just eat your egg whites on the go whole!

Other fast protein sources to be stored at eye level include prepackaged tuna packets.  Though they store well in the pantry, I keep them in the refrigerator.  Who wants a warm tuna sandwich?

Now when you find yourself staring mindlessly into your fridge, you'll see the stuff you should be eating!  It's washed, cut, enticing and ready to go!!

Replace this with that- Look in your refrigerator for regular staples.  Now, do some soul searching and ask yourself if you're willing to try a healthier alternative.  Do you make the kids PB&J every week?  Would they notice if you picked up sugar free or low sugar jam or jelly?  If you don't say anything...probably not!  I love cheese but instead of buying a brick of it you can stock up on individually packaged string cheese!  They are portion controlled and appropriately sized.  I don't have the time to look at the packaging to figure out how many ounces is a single serving.

What about trying lower sugar or organic version of many of your regular condiments?  Ketchup now comes in all natural with no high fructose corn syrup, dijon mustard you can buy with no added sugar.  I substitute sour cream with greek yogurt quite often.  I also never ever cook with butter!  Instead I use cooking spray or olive oil in a spritzer bottle! 

If you are not sure which brand or version is better choice wise then use an app like Fooducate which allows you to scan the bar codes of two products and do a side by side self comparison. Each item is given a grade based on its nutritional content, which makes it convenient for quick decisions.  

Pantry Makeover
Most of the healthiest foods will be perishable and stored in the refrigerator.  Once you have that in order, it's time to tackle your pantry!
First, let's decide what you would go to the pantry instead of your fridge for!  Well, often we go for carbs, something fast, something crunchy, something sweet.
That's fine, but let's create healthier temptations!

Those foods that are lower on the good for you hierarchy can go in the hard to reach spaces!!!  Way up high where you would need a step stool!
I use the eye and chest level shelves to place the healthiest nonperishable items.  Nothing bought in bulk ever stays in its original container.  I open, repackage, and display those items in inexpensive containers like wicker baskets or square plastic storage bins.  It keeps everything organized and makes choosing healthy so dummy proof that the foods almost jump into my hand. 
So here is what you can find on my shelves:

• Brown Rice Unsalted rice cakes
• Unsalted Raw Almonds, Cashews, Peanuts
• Instant rolled Oats
• Protein Powder
• Shakeology
• Canned Low Sodium black beans
• Canned low sodium diced tomatos
• Instant Brown Rice
• Dried Fruit such as craisins, raisins, cherries
• High quality protein bars

Will you be able to find cake mix and cookies in my house?  Yes!  But you probably will have to move a few things around to find it!!  Outta sight-outta mind!!!

Lastly, put things where people know to look for them.  I basically stock the same stuff all the time.  I maintain a list and check off what i need.  But there is no mystery.  No one is opening the pantry and expecting a sudden influx of cookies or chips.  Boring?  YES!!!!  Intentionally!!!  You see, if you never knew what you might get when you opened the pantry, you'd go there first!!!  I don't want my family to eat from the pantry.  The pantry is where emergency foods live.  Let's face it, with few exceptions, just about everything in your pantry is processed!  The healthy stuff is in the fridge!!!

Good luck!  Don't hesitate to message me for additional information or tips to help you get started with your own kitchen makeover!!!

Things to do right now to get started!!!

1. Remove high fat, high sugar temptations from the kitchen.
2. Survey the refrigerator for frequently consumed foods that can be swapped out by lower fat and reduced calorie alternatives.
3. Stock up on small plastic food bags, snack containers, and clear plastic fruit bowls for display.
4. Arrange prep tools in an easy to reach place.  The fewer steps, the better!
5. Spring clean your fridge, make room for the fresh stuff.
6. Divide snacks into individual servings and arrange in the front and center of the pantry!

If you EVER need any help you can always add me on FB and shoot me a message 

www.facebook.com/marlena.hedine - That's what I'm here for!! 

Piyo Meal Plan and Prep! Piyo is FINALLY here!

Piyo is officially here!

Yep, it's official I have started my Piyo journey!! I am extremely excited to share with you my weekly progress and meal plans. I am going all in with this program, giving it 100%, and not missing one workout along the way. I always go for the high intensity type workouts. I even ran my first half marathon last year and plan to do a full marathon in December. This is going to be great to offer my body some flexibility and give it a little care before going through intense training.

Piyo is here - Day 1 

My main goal for Piyo is to tone up, increase my flexibility, and build a strong core. I still have about 10 pounds that I would love to loose but I never focus on the scale but instead in how I feel and how my clothes fit. Seriously, throw that scale out!! 

So here is what Week 1 Looks like: 

My Booty is sore .. but Excuses don't burn Calories! 

Day 1: Align The Fundamentals. This is 40 minutes long but really breaks down every move so that you can learn the correct form to get the best results from this program. 

Day 2: Define - Lower Body. 25 minute workout that gives full focus on the lower half of your body. YOUR BUM!! HEE HEE! 

Rocking it out

Day 3: Define - Upper Body. 35 minute workout that focuses on the entire upper part of your body, triceps, biceps, and shoulders. 

Day 4: Sweat 35 minutes of fast paced cardio, yoga flow, and body weight resistance training to help sculpt your whole body. 

Day 5: REST

Day 6: Define Lower Body

Day 7: Define Upper Body

Weel 1 is COMPLETE! I got my workouts mixed up a little bit in there but I adjusted! :) 

I am using my 21 day fix containers to portion out my food and am using the Piyo meal plan. 

The first thing I did when I got the program was opened the nutrition guide and in there it has a spot where you can calculate the calories you need daily. Mine came out to 1,135! If it's lower than 1200 you just round up. It's unhealthy to eat less than that a day. So since I wouldn't mind loosing a few pounds, according to the book I will consume 1200 calories a day. I am following the Piyo get lean plan which sets a plan up to gives you the energy you need to POWER through those workouts. 

Don't try and mess with the meal plan. It truly does have your best health needs in mind. If you eat less than the calories it states you should have for too many days you can hurt your body and metabolism. Instead of doing good you will actually be hurting yourself in the long run. Plus, it's not something you can maintain. 

Don't get stressed out about sticking with the exact numbers in the book. As long as you are staying with in 200 - 300 calories in your range you will be good. 

Here is my target range for my eating plan according to the nutrition plan: 

4 servings of primary vegetables 

2 servings of secondary vegetables and grains

2 servings of fresh fruit

4 servings of lean protein

3 servings of healthy fat 

Week 1 Meal Plan Based on 1200 Calories

Piyo with me - July 7th 

So I encourage you to follow me on my Piyo Journey on Facebook, Instagram and right here on my blog!  I also am accepting applications for a Piyo Test Group! Be the FIRST to GET RESULTS and WIN MONEY in the PROCESS!!

Join my Exclusive PiYo Test group & Be the FIRST to get Results!

Have you been hearing about this new workout program that Chalene Johnson is about to released?!  In 2 weeks I will be starting my journey with Piyo and I want to invite you to do it along with me! I can tell you that this program is just what I have been looking for.

I have always been hard core, Insanity, TurboFire, P90X3, Les Mills Combat/BodyPump and I don't mind the high intensity workouts. But my body has a different opinion.  I can tell that I need to make sure that I take time to recover, care for my joints and love on my body.  I also know that building my strength and flexibility will help to protect my back, shoulders and neck from future injuries.  I know that this program is going to improve my range of motion so that I can excel at all areas of my fitness.  I am truly excited about this opportunity!

So Who Is Piyo For? EVERYONE!  It is a high intensity low impact workout that can be modified to meet everyone's needs.  It is meant to improve flexibility, torch calories and get you in the best shape of your life!

There is no jumping in this workout so it is great for someone who needs a low impact option.  It will overall give you a toned, sleek, and complete body transformation.  Piyo is inspired by Pilates and Yoga and was developed by Chalene Johnson who is also the creator of two of my favorite workout programs Turbofire and Chalean Extreme.  There are no weights required for this workout. 

What Are The Details?

The workouts are anywhere from 25-45 minutes long.

You can receive your copy of Piyo 2 weeks prior to the launch of the program on Beachbody so make sure that I am your assigned coach and you have contacted me to reserve your copy of the workouts.  HAVE ME AS YOUR COACH!!

Also, as a coach you can receive 25% off your Piyo Purchase as well.  So make sure to ask me about the preferred customer discount.

What PiYo Workouts Included?

• Align (46 mins): The Fundamentals (46 mins)
• Upper Body (35 mins): this focused workout will strengthen and stretch your entire body, while building on the movement patterns you have learned in Align.
• Define: Lower Body (25 mins) will shape and tone everything from your glutes, hamstrings, quads and calves gently, yet effectively to help you get sleek and lean legs.
• Sweat (35 mins) is a traditional PiYo Workout that is fast paced with body weight strength training and ab work!
• Core (30 mins) an ab-centric workout that targets every angle of the abdominals and back. I’ve read this will be a calorie-torcher too!
• Drench (45 mins) is a total body workout to get you sweaty, burning calories, and going to have your metabolism on fire!
• Strength Intervals (25 mins) designed to tone the whole body and burn tons of calories with no weights required!
• Sculpt (30 mins) no weights are required for this intense, full-body workout either!
• Get the full set when they go on sale by signing up for an email reminder.
• You’ll receive 9 workouts total plus get them 2 weeks earlier through a coach – sign up to get them first here.

Piyo workout for everyone

Piyo will be released on June 23rd to Team Beachbody customers.  You can be the first to score your copy of the Piyo Challenge Pack and land yourself a spot in an exclusive Piyo Test Group.  This is a select group of individuals who are committed to starting and finishing the program and getting the best results possible. In order to secure a spot you have to be willing to give it 100% commitment over the course of the program! You must be willing to invest in the fitness, the nutrition and the support.  If you put some skin in the game I am more than willing to meet you half way!

What is a test group and how do I join?
A Piyo Test Group is a group that is unique to my style of coaching.  It is a closed online accountability group in which everyone will submit their results to Team Beachbody for a chance to win the monthly and quarterly prizes plus you will have the opportunity to be one of the first people to complete the program and share your proof that transformation is possible if you follow the schedule, stay committed and are dedicated to your success.

Testimonial:  Since I started PiYo six months ago, I have broken every single personal marathon pace and I’m astonishingly faster than I ever dreamed possible. I broke the four-hour mark for my marathon time and I know it’s because of Piyo. Plus, normally I’m spent for a week after a marathon, but the next day I felt great! – Student of Chalene’s

Step 1. – Make me your FREE Beachbody Coach so that I can help you get the most out of PiYo and your Beachbody workouts.  It takes 2 minutes. Click Here To Create FREE account.

Note: This Test Group is only open to new Beachbody Customers without a Beachbody Coach. If you do not have a coach, but have an account, Add Me On Facebook so we can connect!

Step 2. – Fill In The Form Below

Step 3. – Leave a comment on this page www.facebook.com/weightlosstransformation! 
How excited are you to start PiYo with me? 

Team Beachbody EPIC SUMMER SALE June 4th - 9th

It's time for me to let you know about a little secret!  How many times have you visited my site and have considered joining a challenge group but have not pulled the trigger for whatever reason?!  Or maybe you are a customer of mine and you are in a challenge group and are looking for your next fitness program!  Either way today Team Beachbody is launching a HUGE summer sale!  They are discounting programs and accessories to make your summer even sweeter!  Seriously, there is no reason why you can't get in the best shape of your life or even be well on your way to getting there!!!  As a Beachbody Coach it is my job to match you up with a fitness program that meets your needs and nutritionals and tips to keep you focused on reaching the goals that we set together for you!  Customization is key!  You are not the same as your neighbor or best friend so that is the beauty of what we do!

So, I have challenge groups starting on the 16th of June and the 30th of June!  If you have been wanting to make that leap of faith now is the time! To sweeten the deal we have some amazing programs on sale this month!

THE SALE WILL START ON OR AROUND JUNE 4TH AT 12 PM PST AND WILL END ON MONDAY JUNE 9TH AT 12 PM PST.  QUANTITIES ARE LIMITED AND THEY WILL SELL OUT!  You most definitely do not want to delay!  If you are reading this and it is before 12 pm PST on Wednesday June 4th then the links will not work!  Once the sales go live the links will be correct!  Make sure you let me know when you place your order and if I can provide you with guidance support or questions to get you up and running!

Also if you have ever considered becoming a coach or you are interested in getting a 25% discount now is the time!  You get to take another additional 25% off the sale price as a coach!  No pressure to sell, no minimum monthly requirement!  Just ask me about how to sign up as a coach before you order!

WHAT ARE THEY!!!!

SEE ALL SUMMER SALE ITEMS HERE!!!

P90X - You have heard of it!  90 Day home fitness program to get you in the best shape of your life!  This program is cardio, strength training, kickboxing, core and more! It promises results and sure does it deliver.  Take your traditional gym workout, bring it home and get ripped in 90 days.  I did this workout after Insanity, I had never done a pull up in my life, I stink at push ups but I took it one day at a time and the results were worth every single ounce of effort! 

The original price is $119.95 and its on sale for $59.95 {50%} savings
For more details click here

P90X Womens Transformation

P90X2- If you are ready to take your fitness to the next level you can do P90X2.  This is a 90 day home fitness program that will take your P90X results and amplify them!  I love that X2 focuses on multiple muscle groups working at the same time.  I love that you are using your core for everything and I seriously got some amazing abs during X2.  It truly is the next level of fitness!  You have to check it out!

Price:  Regularly $119.85 50% off and its $59.90.

For more information click here

P90X2 is on sale

Les Mills Pump- Think high reps low weights and some killer fat burning and muscle sculpting action!  You honestly are not going to get bulky but instead you are going to burn fat and build muscles that make you look fit and healthy.  I did 90 days of Les Mills pump and never ever before did I have arm muscle or a booty that was lifted and defined.  I love that the music is high energy, the instructors are fun and it truly does feel like you are taking a class at the gym but you get to be in the comfort of your own home.  It is perfect if you want to mix in some running with the program!  It compliments marathon training, walking programs, 5ks or those that just don't want to workout 6 days a week!  

Price:  $165.85 and the sale price is $82.93 {50% discount)

For more information click here

Les Mills Combat- Jump, kick, punch and sprawl your way to the best shape of your life!  60 days of heart pumping cardio, HIIT, and fat burning! Seriously I feel like I'm defeating the enemy each time I do this workout!

Price:  Originally $59.85 on sale for $35.91 {40% discount}
For more information click here

Chalean Extreme- EEEKKKK pretty pumped about this workout because it was the one workout where I truly began to embrace strength training.  It is a 90 day workout program that combines strength training and cardio together to give you amazing results.  If you are new to strength training or are afraid of lifting weights this is a great place to start. The modifications are great, so no matter what your fitness level is you can do this workout!  Chalene teaches you how to lift correctly with proper form, heavy weights and low reps.  It is a 5 day a week program and the workouts are 30-45 minutes each!
Truly a great program to get!

Price:  $89.95 on sale for $58.95 {34% savings)
To see more information click here

Slim in 6- Do you feel like you need the basics? Do you want a 6 week program that gradually steps you up in intensity?  Slim in 6 is a great way to start!  Debbie Seibers is an amazing instructor who will encourage you to get results and help you burn fat and sculpt and tone through a 6 week program!  My mom did this program and fell in love with it!  Truly it is still one of her favorites.

Price:  $39.90 and the sale price is $24.95 {37% savings}
For More information click here

Tai Cheng- This is a 90 day strength and mobility workout that is low impact and is perfect for those that want to increase their range of motion, are suffering from an injury and need low impact or even want to improve their golf swing.  This workout might not get your heart rate up to high but it will deliver results!

Price: $119.85 and its on sale for $59.43 {50% savings)
For More Information Click here

Insanity the Asylum plus a free chin up bar- Have you done Insanity!  Do you like INSANE workouts that make you want to drop to you knees?  Are you an athlete looking to improve your speed and agility!  Do you just want something that challenges you to the max?! Insanity Aslyum is the way to go!

Price:  $149.70 on sale for $89.85 {40% savings}
For More information click here

Hip Hop Abs Dance Party Series- Rockin Abs/Hard Body DVD (1 DVD)
$19.95 on sale for $9.95 {50% savings)

Barbell weights (5 lbs) $16.90 on sale for $8.45

Barbell weights (10lbs) $31.90 on sale for $15.95

Les Mills Combat Gloves $39.95 on sale for $19.98

P90X chin up bar $59.85 on sale for $39.95

Stability ball + medicine ball combo pack $130.85 on sale for $19.95

Foam Roller $29.95 on sale for $17.95

Team Beachbody Apparel Prices Vary but FREE SHIPPING

So now that you know what the sales are!  It's time to decide where you would like to take this opportunity!  I always encourage you to plug into my groups for support!  I have found that people who are in an accountability group are more likely to stick with the program, get results and transform their lives!  So make sure to contact me for my next challenge group enrollment!