21 Day fix is on Sale!!

Ahhh I’m so happy/bummed at the same time! One of my favorite programs is on sale right now! The 21 day fix is an amazing program and gets amazing results! It makes nutrition so simple and easy and the workouts are short and effective. What’s even better? Right now the 21 day fix is on sale!!! So that is why I am happy…..Why am I bummed? The sale ends tomorrow……wah wah! I want to repeat the good though….the 21 day fix is on sale!

Why is this sale so amazing? well…..

21 day fix, shakeology, on sale, hurry offer ends July 31! http://www.teambeachbody.com/checkout/-/bbcheckout/challengepack/21-day-fix?referringRepId=432950

let me break it down for you. If you buy a month of shakeology you will get the 21 day fix for $10. You buy your healthiest meal of the day for a month and get a workout program plus a fail-proof nutrition guidelines for $10. Click Here to watch a video and learn more about the 21 day fix! I am starting a 21 day challenge group soon for all of my new participants that purchase this program! It is an amazing deal!

Oh and even more, you not only will get a support team helping you with your journey and me as your coach. You will/can also get 30 days free of the club membership which includes hundreds of workouts that you can stream! That means you can try out some of the other programs and see what other one you might fall in love with as well!!

But remember….the sale ends tomorrow…..hurry, Hurry, HURRY!!!!

P.S. if you want more information on Shakeology and why it is so amazing….go HERE. Words cannot describe how much I love this stuff.

xoxo

Abby

One more time….21 day fix is on sale but it ends tomorrow July 31st! Click HERE to order!!!!

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Budget Friendly Home Gym

budget friendly gym layout

One of the biggest excuses that I get from people who want to get into working out is the cost. They either don’t want to pay for a gym membership or think that having a home gym is too expensive. WRONG. A gym membership is expensive but working out at home is more convenient, cheaper, and no pressure/intimidation. Here I am going to bust the budget conundrum of working out.  

Most of the Beachbody programs require little to no home equipment to get an amazing workout in and get amazing results. However, there are a few that require some weights etc., such as P90X programs, 21 day fix and Body Beast. So, how do you build your home gym/supply the equipment that you need for these workouts without breaking the bank? Basically, in this post I’m going to go over how I have built my Budget Friendly Home Gym!

My first and favorite equipment that I absolutely love and recommend to everyone is to get a good set of high quality resistance bands. Beachbody   has a great set and I love them. The great thing about bands is the wide range of resistance that they provide and also the portability. I love being able to toss my {small} bag of resistance bands into my travel bag and take them anywhere. It means I can get a great strength training workout in wherever I go no matter what! There are different set options for you to get depending on the amount of resistance you need. Or you can get the ultimate kit that has 10 bands with 5-50 pounds of resistance. So, For $40-120 you can have a set of bands that covers all of your strength training needs. These are all anyone truly needs, honestly. I can even do Body Beast with bands instead of weights. Which is awesome!

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Now you might be wanting to progress from bands to weights or you might not like the idea of bands. Hey, that’s fine, to each their own. I feel like there isn’t as much value in weights as the bands so to do a budget friendly home gym bands are the way to go. BUT , if you are like me and absolutely love dumbbells (I truly do) then what I recommend is shopping around for the right price. In my area, Academy Outdoor and Sports has the best price per pound for dumbbells so that is where I am getting all of mine from. Keeping the budget friendly home gym aspect in mind. I don’t recommend going out and buying a full set of dumbbells all at once. A) you don’t get them at a better price per pound doing this so it isn’t worth it and B) you don’t need all of those weights all at once. What I have been doing is I started with buy a pair of 5lb and 8lb dumbbells. After I started to outgrow those I bought a pair of 10lbs. Buy your dumbbells as you need them and grow in strength. Simple as that, no need to go out and spend $200+ all at once for a set when you don’t need them all right now. You will end up spending that much in the end but you will spread it out over a year or two more than likely.

Here is what mine currently looks like:

abbysilerfitness.com, home gym, budget home gym, free weight loss coaching

Keep in mind I have been building mine up for about 2 years now so I didn’t buy this all at once. Also the orange things are my dad’s home creation of a Lebert Equilizer! He is pretty awesome. He also made me my pull up bar that is not pictured as well.

I also have a t-grip bar that I got for my birthday last year. I use this instead of the ez-curl bar. I love it’s versatility. However, it is a little more pricey than the EZ curl bar that Beachbody has. Or click HERE to get your own t-grip barbell!

abbysilerfitness.com, t-grip barbell, workout equipment

t-grip barbell

Additionally to the t-grip bar, weights, homemade equilizer, an resistance bands I have a stability ball which is irreplaceable! They are really inexpensive at Walmart or target….like under $10.

Must Haves:

1. stability ball

2. resistance bands

3. a few dumbbells

that’s it. Nothing fancy. Not a whole dumbbell set. Just a few things that you can probably spend less than $100 on to get you started. That would be less than 2 months of a gym membership. Add in a little beachbody on demand and you are ready to go!

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Healthy Chicken Margherita Pasta

Oh my goodness!  You guys have to try this new recipe. It is amazing! I am always on the lookout for quick, easy, and healthy recipes. Freezer friendly that can be portioned out and ready for the microwave straight from the freezer are also a huge plus for me. Well this recipe has all of those qualities! I found this Healthy Chicken Margherita Pasta recipe on Once a Month meals and tried it out the other day. 

 

Here is the picture that they have of it. Mine looked pretty darn close to this. I only made a few modifications!

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The first modification was to use whole wheat pasta instead of white. I used Barilla Whole Grain Penne pasta.barilla

Second I changed the amount of chicken and tomatoes and increased the number of servings!

Healthy Chicken Margherita Pasta
Author: 
Cuisine: Itallian
Serves: 8
 
A great freezer friendly ready to eat meal that is done in about 30 minutes!
Ingredients
  • 1 box Barilla Whole Grain Penne
  • 24 oz cook and dice Chicken, Boneless Breasts
  • 1.5 tablespoon Olive Oil
  • 1 tablespoons Balsamic Vinegar
  • 3 tablespoons chop Basil, Fresh
  • 2 cup halve Grape Tomatoes
  • 1 cups Mozzarella Cheese, 2%, Shredded
Instructions
  1. Cook pasta according to package directions until just al dente. Drain.
  2. In a large bowl, combine pasta, chicken, olive oil, balsamic vinegar, and basil.
  3. Gently fold in grape tomatoes and half of mozzarella cheese.
  4. Transfer to a glass baking dish, top with remaining mozzarella cheese.
  5. Bake, covered, 350F for 15 minutes until heated through.
  6. Divide between 8 microwavable and freezer friendly containers. Freeze
  7. To re-heat, place in microwave for 1-2 minutes until warmed through.
Nutrition Information
Calories: 372 Fat: 10 Carbohydrates: 39 Protein: 36

 

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Body Beast Half Marathon Training week 4

Body Beast Half Marathon Training week 4…..Well we are getting ready to start the 4th week of Body Beast and this means a new phase of the program! This phase is the bulk phase. I can definitely say that I’m ready for this phase. In the first three weeks I limited my cardio a little to get my body used to strength training seriously again. This phase I’m planning on adding in 3 days a week of HIIT (high intensity Inverval Training) and then 4 days a week of long duration low load cardio. There is more and more research coming out saying this is the optimized way to fat loss so added in with the body beast hopefully this will optimize me leaning out!! I’m pretty excited for this phase too, I’ve already been seeing quite a bit of change in my muscle definition which is a plus for only 3 weeks in!

I was channeling my inner beast this morning to start the bulk phase! GRRRR!!!

Oh and Don’t forget that the Beachbody Performance line goes on sale today! For the next week there is free shipping for it too! Get yours now!

Beachbody Performance Nutrition

Back to the Body Beast Half Marathon Training week 4 schedule.

Monday: Bulk chest and Turbofire HIIT 15

Tuesday: Bulk legs and run 2 miles

Wednesday: Bulk Arms and Turbofire HIIT 15

Thursday: run 3 miles or beast cardio and beast abs

Friday: Bulk Back and Turbofire HIIT 20

Saturday: Bulk Shoulders and Run 4.5 miles

I’m not going to be posting the schedule at the beginning of the week anymore after this week since the beast schedule doesn’t change. Instead at the end of the week I will post a review of my workouts/schedule as well as the running/cardio schedule for the next week to go along with the beast schedule!

Also be on the lookout for some free documents including a body beast log and half marathon training schedule!

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Beachbody Performance

Have you heard the news? Beachbody, the makers of P90X and Insanity just announced a new product line – the Beachbody Performance Supplement Line – coming July 20, 2015.

Beachbody Performance Nutrition

What is Beachbody Performance?

Beachbody Performance is a line of premium performance supplements designed for any fitness routine, which will improve performance and recovery, and help anyone reach their fitness and health goals faster. The Beachbody Performance Nutrition Supplement is an easy-to-use, complete supplement system that’s guaranteed to boost your workout performance and help accelerate the results from any fitness program. Every ingredient is thoroughly tested and scientifically shown to enhance performance and recovery.

There are 5 unique formulas—Energize, Hydrate, Recover, Recharge, and Creatine—that can be used alone or easily customized depending on your fitness goals or needs. It will help you overcome any obstacle—from low energy to muscle soreness—so you can push yourself harder in every workout.

Click here to be the first to sign up!

 

What’s included in the Beachbody Performance Supplement Line?

 

The system has four powder drinks formulated with key ingredients scientifically shown to be effective.

 

BEACHBODY PERFORMANCE ENERGIZE PRE-WORKOUT (Lemon Spark Flavor) – Improves intense exercise performance, increases energy and endurance, and sharpens focus, and reaction time.

 

BEACHBODY PERFORMANCE HYDRATE DURING-WORKOUT (Citrus Cooler Flavor) – Supports hydration during exercise, replaces electrolytes lost during exercise, fuels working muscles, and improves endurance.

 

BEACHBODY PERFORMANCE RECOVER POST-WORKOUT (Chocolate Chill Flavor) – Speeds muscle recovery, promotes lean muscle synthesis, combats exercise-induced muscle soreness, and improves muscle strength recovery.

 

BEACHBODY PERFORMANCE RECHARGE NIGHTTIME (Vanilla Dream Flavor) – Supports overnight muscle recovery, improves overnight adaptation to exercise, promotes lean muscle synthesis, and reduces muscle breakdown.

 

PLUS: BEACHBODY PERFORMANCE CREATINE – This add-on has no flavor and mixes well with the Post-Workout formula to improve high intensity exercise performance, increase muscle strength and power, and enhance the effects of resistance training.

 

And don’t worry, if you use Shakeology like I do, you can use Beachbody Performance supplements in addition to a daily regimen of Shakeology. Just don’t mix the two into one drink!

 

What’s missing in the Beachbody Performance Supplement Line? Nothing! And there are no artificial colors, no flavors, no sweeteners, and no preservatives.

 

Click here to be the first to sign up!

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Beachbody Fixate Cookbook

The new cookbook from Beachbody was just released! However, it is only available through a Beachbody Coach at this time. Follow the links below to get your copy! I can’t wait for mine to arrive but until then, here is a rundown of what it is and more details. The Beachbody Fixate Cookbook is something you don’t want to miss out on!

abbysilerfitness.com, weight loss, healthy recipes click link for free fitness and health coaching!

Here is a post on the Beachbody Blog to get 5 sample recipes! Free Sample!

What is fixate?

21 Day Fix® creator Autumn Calabrese takes her simple color-coded container system for measuring perfect portions and applies it to 101 of her favorite family recipes to give you Fixate, a delicious approach to healthy weight loss. So you’re not just eating tasty, healthy foods-you’re eating just the right amount. Each Fixate recipe lists color-coded container equivalents and nutrition  facts, so you can use Autumn’s system for measuring portions and make sure your nutrition is on track when you begin 21 Day Fix, 21 Fix EXTREME®, or any other fitness program.

How much does it cost?

Fixate Cookbook Retail Club Members Coach
Fixate $19.95 $17.96 $14.96
Fixate + Containers $34.95 $31.46 $26.21

Get your Copy!

As you can see there are 3 different price tiers available for all beachbody products. If you want to learn more about getting the coach price or club price fill out the form below and I will get in contact with you!

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Week 3 Body Beast and half marathon

Sorry for the lateness of this post. It was a busy busy weekend! However, I have Week 3 Body Beast and half marathon training schedule for you!

On a side note being a KU gal I’m pretty excited to know that KU won this morning in Korea at the World University Games representing the USA for the GOLD MEDAL!!! KU Fan or not everyone should be pretty darn excited!

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How was everyone’s weekend!? Mine was great. I worked on Saturday at the hospital and then Sunday was a meal prep day. Sunday I also played a couple of slow pitch softball games. It was technically a rest day for me BUT the softball games were great for an active rest day! They kicked my butt a little bit!

So here is the schedule for this week!

Monday: Beast Cardio and Abs or 3 mile run
Tuesday: Build: Back and Bi’s
Wednesday: Build Shoulders and run 2 miles
Thursday: Build: Chest/Tri’s
Friday: Build: Legs
Saturday: Build back/bi’s and run 4 miles
Sunday: Rest day

Don’t forget to BEAST UP!!

abbysilerfitness.com, half marathon body beast hybrid

 I’m coaching a new challenge group on facebook starting in a couple of weeks! Fill out the form below for more information! There will be a prize at the end of the 3 weeks.

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Review of Week 1 Body Beast

So I decided to do a review of week 1 body beast for you!! I absolutely love this program! For the most part I have been using a combination of both resistance bands and dumbbells for the program which is working great for me!

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I’m not going to post any progress pictures etc until  later but so far I am down 1″ in my waist and 3 pounds! Not too bad for dialing in nutrition and strength training for a week!

work in progress, body beast, women's weight loss, women's weight lifting
Build chest and tri’s:  I loved this workout! One of my favorite body parts to work is the tricep! This is one of those muscles on me that builds quickly and shows up leanness fast hitch is always a plus for me. For most of this week o have been using my bands instead of weights. However, on this particular workout I used dumbbells more due to the majority of the lifts being on your back/laying on the ball. I find it easier to use dumbbells instead of resistance bands for these moves, especially the incline press/fly. Total workout time: 48 min

Build Legs: I have to admit, I love working my legs as well. What can I say, I love lifting weights. This workout is going to burn your legs out. Make sure to check your form with some of the moves. Keep your body safe! This workout I definitely used dumbbells a little more similar to chest/tri’s. The main move that you won’t be able to use your bands on will be the step up with reverse lunge. The nature of the step up makes resistance bands impossible. I plan on doing some research to see if there is an alternative that can be done for this move! Total workout time: 38 min

Build back/bi’s: This workout is great for the resistance bands. I actually like the resistance bands better for back and biceps due to the continuous pull that they give compared to the dumbbells. One tip, a modification from the one and only Tony Horton, hammer curls with the bands is hard on your hand if you do it the traditional way. Instead, for a hammer curl turn your hands so palms are face down to work the same muscles but not squish your hands. Total workout time: 50 min

Build shoulders: Just like the back/bi workout this is another that works really well for the bands. Your shoulders will definitely be burnt out at the end of this workout. Tip for after this one, don’t try to do your  hair after because you won’t be able to hold your arms up! With the resistance bands there really isn’t any modification needed to convert these moves from dumbbells to resistance bands! Remember to use lighter weights! Total workout time: 38 min

FREEBIE time!! Fill out the form below for a FREE copy of my updated Body Beast worksheets!

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P90X week 7 and Body beast week 2

Happy Monday! I hope you had a great, fun and safe 4th of July! We spent the day on Saturday out at the lake with some great friends! We both only incurred mild roseyness from the sun! Since it is Monday that means it is time for your P90x week 7 and Body Beast week 2 with half marathon hybrid schedule.

Wow, that is a mouthful…..

I have a confession to make….no one is perfect. I dropped the ball a little bit this past week on my training. I did all of my Body Beast workouts as scheduled. However, running workouts took the beating. I only ran once this week. On Thursday I was scheduled to run 3 miles in place of beast cardio. Well, life happens and I slept in. My husband had the day off and didn’t get up at our usual time with me which made me lose all motivation that morning. Oh well, life goes on. I also was supposed to run a 4 mile race on Saturday morning, but, I had to work to cover a post-op patient. Of course, after that happened and we spent the day at the lake enjoying the sun and adult beverages, running was not on the top of my list. Again, life goes on, we are all human. That just means this week I need to buckle down and get my running in if I’m going to do the half marathon in October. I need YOU to help keep me accountable!
Back to the plan. Here it is p90x week 7 and body beast week 2 with half marathon training hybrid workout plan! The way I have formatted the schedules both have running on them, pick which one you are doing and as always adjust the mileage for where you are in your training. In the coming weeks I will post a pure half-marathon training plan for you!

P90X week 7:

Monday chest shoulders & triceps 3 m run

Tuesday: plyometrics

Wednesday back and biceps 1.5 mie run

Thursday yoga

Friday legs and back

Saturday 4 mile run

Sunday rest day

Body Beast week 2:

Monday Build: Legs Run: 1.5m

Tuesday Build: Back/Bi’s

Wednesday Beast:cardio/abs -Or- Run: 3m

Thursday Build: Shoulders

Friday Build: Chest/Tris

Saturday Build:Legs &Long run: 4

Sunday Rest Day

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