T25 5 Day Fast Track Plan

I have a challenge group starting in only ONE day and I'm super excited for them. Since the T25 challenge pack is on sale this month a lot of my challengers jumped on that deal and almost the entire group is committing to 25 minutes a day / 5 days a week with Shaun T and T25.

When you get your T25 program you also get a 5 Day Fast Track Plan that is meant to jump start your results and get you started off in the right direction .. and QUICK!!

Obviously, when you are looking in to this program you are looking to get some SERIOUS RESULTS!! We all are!! I'm the type of person that literally needs someone to tell me exactly what to do step by step. That means every workout move and in the beginning even with my menu planning. This plan is perfect because it tells you exactly what to eat and exactly what workout to do to get the best results in only 5 days. This is really why I love Beachbody so much because they really take the guess work out of everything. No need to guess what to eat or what moves to do it's all laid out for you.  Every single program is laid out this way!! You can't screw up! I no longer have to go to the gym and look like an idiot because I have no idea where to start or if what i'm doing is really going to give me results.

T25 5 Day Fast Track

So what is the 5 Day Fast Track Plan!?!? It's an 1,100 calorie a day plan that contains a healthy balance of protein, carbohydrates, and fats. You may be a little hungry for the next 5 days. That is totally normal. Remember just because your body wants food doesn't always mean you need food. However, if you are feeling low on energy, lagging in your workouts, or having trouble concentrating you may benefit from a few more calories. You can do this by doubling up on one or both of your daily snacks. 

What to drink!?! Water is BEST!! Caffeine Free herbal tea is also a good option. Coffee is okay with breakfast but skip the milk, sugar, and creamer. Avoid alcohol, sports drinks, juices, and sodas (even diet sodas). 

Once you have completed the 5 day fast track move on to the Focus T25 Nutrition Guide. You can continue to use these recipes but make sure you are getting enough calories. 

The Plan:

Day 1

Workout:  Alpha Cardio

Breakfast:  Raspberry Protein Smoothie

1 cup non fat milk (almond milk)

1/3 c fresh or frozen raspberries

1 scoop shakeology any flavor

1 tbsp flaxseeds

1 cup ice (I like less ice so I do just a few pieces)

Blend!!!!!

Am Snack:  Sweet Citrus Yogurt

1/2 c non fat plain yogurt with 2 tsp raw honey and 1 tsp finely grated grapefruit peel.

Lunch:  Chicken and spinach salad

2 cups fresh baby spinach

1/4 medium cucumber, sliced               

1/2 c sliced mushrooms

1 medium carrot, shredded

1 1/2 tsp. extra virgin olive oil

1 tbsp red wine vinegar

4 oz cooked chicken breast, boneless skinless sliced.

Place spinach, cucumber, mushrooms, and carrot in a large bowl and serve with dressing and chicken.

PM Snack:  Turkey Goat Cheese and avocado roll

2 slices of low sodium nitrate free lean turkey breast, spread with 1 tbsp soft goat cheese, topped with 1/2 tsp chopped raw walnuts and 2 thin slices of avocado and rolled up.

Dinner: Grilled Fish Tacos with cabbage citrus slaw

6oz raw cod(flounder or fluke) washed and patted dry

1/4 tsp sea salt
3 (4 inch) corn tortillas
3/4 c shredded raw cabbage
6 springs of cilantro
2 tbsp fresh lime juice
1 dash cayenne pepper
1/4 medium avocado, cut into 6 slices

Preheat grill or broiler to high.
Grill or broil fish for 3 to 5 min on each side until flakes easily with a fork.  Wrap tortillas in a damp paper towel and microwave for 30 seconds.  Place tortillas on a serving plate, top with 1/3 fish, cabbage and cilantro.
Season with lime juice and cayenne, top with 2 avocado slices fold and serve!

Day 2

Workout:  Alpha Speed 1.0

Breakfast:  Silky Almond Smoothie
1/2 c nonfat milk
1/4 cup unsweetened almond milk                        
1/4 cup water
1 scoop shakeology, any flavor
1 tbsp all natural almond butter
1 cup ice
Blend

Snack:
1 cup red or green grapes

Lunch:
Avocado Veggie Burger
1 veggie burger patty
1 whole grain hamburger bun1 veggie burger patty

1 whole grain hamburger bun
1/8 medium ripe avocado, mashed
1 tbsp prepared salsa- I like the black bean and corn salsa from Giant Eagle
1/4 medium apple sliced
Preheat grill or broiler. Grill patty on both sides for 3 to 4 minutes.  Place on bun with avocado, salsa and top of bun.
Serve with apples on the side.

PM Snack:
1 large hard boiled egg, cut in half, drizzled with 1/2 tsp of extra virgin olive oil, sprinkled with 1 dash of ground black pepper.        

Dinner: 
Chicken in foil
1 4oz chicken breast, boneless and skinless
Sea salt and ground black pepper to taste
1 medium new potato, sliced
1/4 medium red bell pepper, chopped
1/4 medium onion, chopped
1 fresh thyme sprig

Preheat oven to 375. Season chicken with salt and pepper. Place potato slices on a piece of aluminum foil. Top with chicken, bell pepper, onion and thyme; fold foil over and seal edges securely to form a pouch.  Place on a bake sheet and bake for 15 to 18 minutes or until chicken is cooked through and no longer pink in the middle.

Day 3
Workout:  Alpha Total Body Circuit

Breakfast:
Yogo Berry Blast Shakeology
1 cup water                                                               
1/2 cup nonfat vanilla yogurt
1 cup fresh or frozen mixed berries
1 scoop shakeology any flavor
1/2 c ice and blend

Am Snack:
Tropical quinoa snack:  1/3 c cooked quinoa topped with 2 tbsp coconut milk and 4 sliced medium strawberries.

Lunch:
2 large hard boiled eggs, cut in half, yolks removed and reserved.  4 tsp greek yogurt plain, 1 tsp mustard; 1 green onion finely chopped, sea salt and pepper to taste and paprika
Combine egg yolks, greek yogurt, mustard and green onion in bowl and mix til smooth.
Season with salt and pepper and fill eggs and enjoy

PM Snack
1 lage whole grain wheat cracker topped with 1/2 tsp prepared mustard; 1 slice of low sodium nitrate free chicken breast, and 1 slice of swiss cheese.

Dinner:  Lemon Dill Halibut
1 6 oz raw halibut filet
1 1/2 tsp extra virgin olive oil
1/4 tsp lemon pepper
1 dash sea salt
1 fresh dill sprig, finely chopped
1/2 up whole wheat couscous, hot
lemon wedges for garnish

Preheat oven to 500 degrees
Brush both sides of halibut with oil.  Place on baking pan.  Sprinkle halibut with lemon pepper, salt and dill.
Bake for 4 to 5 minutes on each side or until halibut flakes.
Serve with couscous.

Don't Quit!! You can do this!! 

Day 4
Workout:  Alpha Ab Intervals
                                                                                                    
Breakfast:  Morning Delight Smoothie
1 cup 100% orange juice
1/3 medium banana, cut into chunks
1 scoop Shakeology any flavor
1 cup ice
Place in blender and blend

Am Snack
Cinnamon Ricotta berries
1/3 cup part skim ricotta cheese topped with 1/4 cup fresh or frozen berries.  1 tsp slivered almonds, and 1 dash ground cinnamon.

Lunch:
4 oz raw lean top sirloin steak
2 cups fresh arugula
10 cherry tomatoes cut in half
1/2 c canned drained artichoke hearts
1 1/2 tsp extra virgin olive oil
1 tbsp balsamic vinegar
Preheat grill or broiler to high
Grill or broil sirloin for 3 to 5 minutes on each side or to desired doneness. Remove sirloin from heat and allow to stand for 5 minutes.
Place arugula, tomatoes, and artichokes in a large bowl. Drizzle with EVOO and vinegar and toss!
Place Sirloin on top and serve.

Snack:  Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Dinner:                                                                     
Roasted Tofu with Veggies
1 lb firm tofu, drained and cut into cubes
5 cloves garlic, chopped
12 oz green beans, trimmed
1 cup medium mushrooms, cut into quarters
1 medium onion, cut into chunks
3 medium red potatoes, cut into quarters.
1 tbsp extra virgin olive oil
1 tbsp reduced sodium soy sauce
all purpose seasoning blend, salt free.

Preheat oven to 375 degrees
Place tofu, garlic, green beans, mushrooms, onion, and potatoes in a glass baking dish; drizzle with oil and soy sauce.
Sprinkle with seasoning blend if desired and toss well
Bake for 45 to 60 minutes or until vegetables are tender, stirring every 20 minutes.
One serving equals 1/4 of recipe.  Refrigerate for up to 4 days.

Day 5                                                                       

Workout:  Alpha lower focus

Breakfast
Peanut Butter cup Shakeology
1/2 cup water
1/2 unsweetened almond milk
1 tbsp all natural peanut butter
1 scoop Shakeology, any flavor
1/3 medium banana, cut into chunks
1/2 cup ice
Place all in blender and blend.

AM Snack
1/2 cantaloupe or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon.

Lunch:
2 slices whole grain bread
2 tsp prepared pesto sauce
1/4 medium avocado, sliced
2 oz low sodium, nitrate free, lean turkey breast, deli sliced
1/4 medium cucumber, sliced
1 slice medium tomato
1 thin slice medium red tomato
2 romain lettuce leaves, washed and patted dry
Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.

PM snack:
Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Dinner:
Chef Salad
2 cups romain lettuce chopped                                  

1 oz low sodium lean turkey breast chopped
1 oz lean ham chopped
1 oz mozzarella cheese
medium tomato chopped
1/8 medium avocado, diced
5 medium black olives
1 tsp extra virgin olive oil
1 tbsp red wine vinegar

Place all ingredients together and drizzle with dressing.

Once you complete this week then you will begin day 1 of the official T25 workout schedule!

Good luck and don't forget to take your pics and measurements to track your progress! 

If you don't have a Beachbody coach or would like to be in my upcoming challenge group for continued support and motivation please contact me below!!

New Year New You Challenge Group Open Now

I almost can't believe it but half of January is already GONE and Valentines is on it's way. If this year is anything like last year, it's going to FLY by. I just got back from spending a month with my family in Texas and had a wonderful time. It was one of the best Christmas's ever! Our whole family was able to be together at my aunt and uncles lake house. But it's officially over and I have so much to be thankful for in 2013. I can't wait to bring in 2014 even stronger. I am thinking and brainstorming of ways that I can make my challenge groups even BETTER and give even more to help others achieve their goals. I'm putting together new and improved groups this year and excited for all my new challengers!! We aren't playing around this year. So, I am INVITING YOU to be apart of this new system!! 

What is a health and fitness challenge!? 

It's a program that I've created to help you achieve all of your health and fitness goals by receiving daily motivation, accountability, and support through a closed online group. This year will NOT be the year that you are WISHING you started LAST MONDAY, WISH your close Fit better, or HATE SHOPPING! You will learn to be CONFIDENT, LOVE YOUR BODY, & BE HEALTHY! This year you will be making your New Years Resolution and STICKING TO IT! We always start out strong DAY ONE of the New Year !! We eat healthy all week long, go to the gym every single day, and stay on track for the first few weeks. After the excitement of reaching your goals has died down you slowly fall back into your old ways. You eat less healthy meals and do less workouts. Excuses being to creep in and you just decide that it's not worth it - YOU ARE NOT WORTH IT and it's TOO good to be TRUE! 

How do I know this!?! Because year after year after YEAR .. this was me!!! <---- 

I would sign up for an expensive gym membership, personal training sessions, and online nutrition programs. I started out strong the first few weeks and then decided that I just couldn't do it. It all became overwhelming. I would go to classes at the gym every now and then but excuses would always win because I just didn't see the results I was hoping for. 

So here is where I come in and where I say - THIS YEAR WILL BE DIFFERENT FOR YOU! I'm not going to let you make the same mistakes I did for years and years for ANOTHER YEAR! Definition of Insanity is doing the same thing over and over again and expecting different results. 

It's time for a change!! I truly LOVE Beachbody because it takes the guess work out of everything. For years I struggled on the question of if I was really doing it right. Was I doing the right workouts, was I eating the right things, and was I doing enough. WIth this you don't have to think about anything. IT's all given to you. There are so many programs to meet all needs and likes. If you like high intensity cardio and dancing there is something for you!! If you like boot camp style, we got that. If you want short and sweet, we have that too. If you are looking for a beginner level program to just get you started, YEP, got that too. All you do is press play and follow the trainer. They give you a schedule of workouts that will give you the best possible results. No matter what you are looking for I know that I can find your SOUL MATE workout and hook you up with something you will LOVE! 

The part that most people struggle with is the nutrition part of the plan. 80% of your results come from nutrition. Abs are made in the kitchen. Nutrition was always the part that confused me and  would get frustrated because I couldn't figure out just exactly what I needed to eat and would just give up. There are so many "diets" "quick fixes" and meals that claim to be healthy but really aren't. I lived in Smart One frozen meals, healthy choice meals, and light versions of the real thing. This is what MOST of us fuel our body with, boxed meals that claim to be low on calories but what they mask is the high sodium and non nutritional value they contain. I would workout like crazy doing tons of cardio but could never get the results I wanted because I didn't have that perfect balance. Something needed to change and that is when I decide to look up clean eating. The moment I changed my diet, meal planned, and embraced the lifestyle of eating clean, EVERYTHING CHANGED! I felt better, had more energy, lost weight, had more definition, and was loosing weight. I could actually EAT instead of live on one slim fast a day and a salad. Since that day that I decided to change my goal has been to share this knowledge with others and show you that you don't have to starve to get the results you want and teach people how to eat clean and create their own weekly meal plans. 

Challenge group dinner pictures

The last part of this equation is Shakeology. It's not a weight loss shake but it's a total meal replacement shake. It's not a protein shake but a well balanced meal that is equivalent to 6 salads in one glass. I use to be hungry all the time because I wasn't fueling my body with the proper nutrition. It's now the one thing that keeps me full, tastes so YUMMY, and has saved me so many times from making bad decisions. When I craved something bad, was on the go, or didn't have time to make a meal .. Shakeology was my saving grace. I use to take a trip through the drive thru when I was on the go and starving but now I just pack my shaker cup, scoop of shakeology, and a bottle of water and shake it up and I'm all set. I have more energy, I feel better, my skin is clearer, I look better, and it's been worth every single penny!! It keeps me healthy and is one meal I can count on to give me the nutrition my body needs and I don't even have to think about it. I have reached my weight loss goals and still drink Shakeolgoy daily because it gives my body the nutrition it needs while maintaing my weight loss goals. 

I also provide you with a closed online accountability group. This is where you will have access to me as your coach 24/7. We all start our workouts on the same day, check in to the group daily, and have my support/motivation/tips every day. Every day that you log into the group there will be a tip, recipe, motivation, or some information given from me. I will teach you everything to ensure your success: Creating meal plans, handling temptations, traveling, eating out, cravings, and more!! You will experience a complete life MAKE OVER physically and mentally and WE ARE IN IT TOGETHER!!  You just have to make the commitment to FINISH the program and check in daily, rate how you did, and post how you did!! 

So does this sound like something you would like to do!?! If you are truly ready to make some BIG CHANGES and CRUSH YOUR GOALS right along MY SIDE and NEVER commit to a crash diet or quick fix again then JOIN ME!! It's time to change your LIFE, YOUR BODY, Increase your CONFIDENCE and BE HAPPY!! If this is YOU .. Fill out the application below to be considered for my NEW YEAR NEW YOU Challenge group starting January 27th, 2014. The last day to register is January 22nd,2014. 

LIMTED NUMBER OF SPOTS SO THAT EACH CUSTOMER CAN GET INDIVIDUALIZED ATTENTION TO ACHIEVE THE MAXIUM RESULTS!! 

It's Transformation Time Again!!! SAY WHAT!?!?

I can NOT believe that we are already at 60 day transformations in my first challenge group of this year. I shared with you some of their 30 day results and now I'm here to share with you some 60 day transformations and also some 30 day transformations from another group of ladies ROCKING IT!

I put EVERYTHING into my challenge groups because It's truly where my passion lies. I stay up long nights working to make things perfect and successful. I wake up early to get my workouts in and work on me and then run straight to my computer to see how my challengers are doing and answer any questions that I have. I help them create menu plans, share recipes, and support them through their whole journey. I wouldn't have it ANY other way. I love this little busy life of mine!! I juggle being a full time online student, a stay at home Mom to two beautiful girls, Coaching multiple challenge groups and a total of about 45 ladies at this moment.. All at different stages in their journey. Yes, we aren't all perfect and some of us have fallen but It's my job to pick them back up and get them back on track. It's not about how long it takes or how fast you go but it's about GETTING THERE! Feeling better about yourself, changing your life, living a more positive, confident, and fulfilling life. THIS is what the Dream Team Challenge is all about!!

Together we can make your dreams of fitting into those jeans you have envisioned slipping on for years. Think now .... You have kept a pair of jeans from high school - JUST IN CASE! You imagine fitting back in them one day but that dream seems so far and impossible to fulfill...that you have put that dream aside .... Well what if 90 days you tried them on and not only do they fit - But they are loose? How would you feel?

These are the kind of dreams that seems impossible but suddenly come possible!! I will NOT let you fail!

I want to share with you some amazing success stories. Ask any one of these ladies if they weren't skeptical at first? Of course they were. There are so many diet gimmicks and quick fixes out there that it's hard to believe that this one could ACTUALLY BE THE ONE! Little did they know that they would see results and not only see results but feel better and create a whole new lifestyle - No gimmicks, no starving, and no quick fixes that will only leave you ready to quit and right back in to your old ways and putting on even MORE weight.

I'm so excited to share their success! I'm so very proud of these ladies that put in the hard work, dedication, and made the time!! I know it wasn't easy .. the beginning never is but they have created habits and are only getting better each day that goes by!!

Hannah has been in my challenge group for 60 days now. She has always been a fan of the Beachbody Programs and has used them but never really committed to finishing a whole program in a challenge group setting. Life lead us to each other and she decided to join the 90 day challenge group and shed her baby weight. Her little one is now 6 months old and just look at this Momma!! I mean come on!!!! 6 months postpartum and ROCKING IT! She has committed to P90X and Shakeology!! HELLO BOMBSHELL!

"Marlena, Meeting you has literally changed my life!! You cannot know how amazing this journey has been for me and how you and this challenge group have changed my way of looking at reaching my goals!" - Hannah 

I pretty much cried after readying her comments and THIS IS WHY I COACH!! 

The next challenger is a 47 year old Momma that has committed to eating clean, replacing one meal a day with Shakeology, and Slim in 6 . In only 30 days she lost 9.5 lbs and 6.5 inches. WOW. My mouth literally dropped when she submitted these pictures. 

"I can't tell you how excited I am to see my waist coming back! I actually have a curve there!! I also have collar bones again, YAY! I didn't realize I could loose weight in my next but I definitely have. It's been a very long time since I've been able to succeed at loose weight and I'm really just thrilled with my progress so far. I CAN'T WAIT to see my 90 day pictures. This 47 year old Momma is going to ROCK IT. Thank you for everything you doing to help me along the way"

So proud of her .. Right now she is enjoying a vacation in the Bahamas with her family and I bet she is LOVING how she feels in her Bikini. She even committed to brining her workout videos with her and bought a small blender to pack in her suit case to have her Shakeology. It's called COMMITMENT and DEDICATION! How bad to you want it!?!?

Ashley is a new Mommy to a beautiful baby boy. She is also a fellow Air Force Wife and was eager to loose the extra baby weight. Fate brought us together and we were really able to connect being fellow military wives. I am so blessed to have her in my challenge group. She is such a beautiful girl and I am so excited for where this journey is taking her. She looks amazing. She committed to my soul mate work out TurboFire and Shakeology. Most challengers send in their pictures thinking that their isn't much change - BUT as you can see ... HELLO, She looks AHHMAZING and there is a huge change. She has come such a long way and I am so proud of her progress. Life isn't always easy juggling Mommy Duties and a workout program but she DID IT and still has 30 days to go. How can it get any better!? Her 90 day pictures are going to blow me away. I can feel it.

"Marlena, You have been a blessing in my life!! I've become a better happier person and this group is awesome. All the ladies are so sweet! We are all in this together"

I am SO blessed!! Just look at how one decision I made June of last year impacted so many others lives. I decide to join the Beachbody challenge group with my coach last June. I lost 35 lbs with TurboFire and Shakeology. NOW I am able to pay it forward and help impact and change others lives. What would of happened if I never joined that challenge. Where would I be today? I wouldn't be able to make an impact on others and then in turn have them inspire others with their own transformations. It's a ripple effect. Where would I be if my coach didn't join the beachbody challenge and have a goal of loosing her baby weight and then choose to become a coach? Who knows where any of us would be! All we know that the knowlege we have is GOOD and it's so GOOD that we can't keep it to ourselves. We have to share it with the world!! Join my next challenge - You won't regret it. I hope this inspires you to take a leap of faith and invest in your health. You really have NOTHING to loose. All programs and supplements have a money back guarantee. I want you to succeed SO bad. I want it as bad as you do! I KNOW you can do it - because I've seen what others can do. I've seen what I can do!! These programs work. These challenge groups work and they are TOO good not to share with you.

Let this be your inspiration to take that leap of faith and change your life so that one day you may inspire and change someone else - All by one Decision that you decided to make that one day.

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I'm here to help you. I want you to feel as great as the above Women. YOU CAN DO THIS!

Goals are just dreams with a Deadline!!