How to Lose 30 Lbs:

While researching my PLATEAU, I came across a cute quote pic that read:

Brilliant! I thought.  Lose ONE POUND.   Okay, I can do that. ONE POUND.  I've lost 33 pounds and kept them off with Beachbody and Shakeology, whats another ONE pound?

My goal is another 30 pounds.

So I started researching, how to lose ONE POUND AT A TIME and keep it off !  I KNOW my diet is the PROBLEM, there I said it. Are you happy? I have a fat girl brain, and my skinny girl is trapped inside, throwing her hands up in the air, like "what are you DOING?" Diet, diet, diet.  Processed food, carbs, processed food, carbs, I get it. I know it. I'M WORKING ON IT!  

Back to my ONE POUND AT  A TIME.  I came across this article                                                   101 Ways to Lose a Pound

Perfect, I have 101 choices to lose a POUND!  I'm on it.  I find that if I focus on losing the weight, and focus on my exercise, I'm more apt to stay away from the processed foods and carbs.  SO FOCUS. :) 

As I'm reading this article, I'm thinking:

"1. 45-minute jog at a 10-minute mile pace

2. 60-minute cycling session

3. 90 minutes on the elliptical

4. 50 minutes on the Stairmaster

5. 70 minutes of resistance training – i.e. lifting weights

6. 45-minute breaststroke swim

7. 45 minute of treading water

8. 2-hour walk at a moderate pace

9. 1-hour Zumba class

10. 2-hour Power Yoga class "            

DO WHAT?

WHO IN THE WORLD HAS TIME FOR THAT?????  The idea behind these lengthy exercises is that

"One pound is equivalent to 3,500 calories. Mix and match these 500-calorie burning workouts every day for a week, and viola, one pound gone. (Calories burned are based on a 125 pound woman.)"

That's one of those workouts, every SINGLE DAY for a week.
7 days X 500 calories each =ONE POUND


I HAVE BEEN WORKING OUT TO 21 DAY FIX, ONE OF THE EASIEST (most simple, rather) Beachbody programs I've ever done and we are boasting 450 calories burnt on that one, probably more since I'm close to 200 pounds! I know women who have lost 12-15 pounds in 21 days, by portioning their foods and exercising 30 minutes a day.

So in retrospect, I just need to stick with what I'm doing, do it consistently, maybe add a tiny bit more UMPH into my workouts... AMEND MY DIET, and I should be good to go without 2 HOURS IN A POWER YOGA CLASS! 

That is craziness! 

So the AMEND MY DIET portion of this is to go back to the basics of the 21 Day Fix program- thats easily color coded food-group containers and a list of foods to eat.  I saw some great changes with 21 DF, I did see changes to my quads (thighs) and my stomach and waist. Its simple fitness plus simple eating that really shows you what you should be eating, how much of said food group you should be eating and WHEN. It works. My problem is this: FAIL TO PLAN, YOU CAN PLAN TO FAIL.  I got behind on my grocery shopping , meal planning, and lunch packing, and in turn, really threw myself off course.  I have succumbed to processed foods, carbs, processed foods, you know the drill. 

WHATEVER IT IS THAT YOU/I DECIDE TO DO, LET'S JUST DO IT, COMMIT TO IT AND HIT REPEAT !  THE SIMPLEST PART IS SETTING A GOAL AND MAKING A PLAN.

The hard part is  staying committed and being held accountable. I have been a coach for a while now, motivating others, but somedays I need motivation directed at me! :)  If you want to join me, staying committed, making real progress towards our goals, call me!  

Update: I started Focus T25 the other day, as a trial run, and I REALLY LIKE IT, it almost seems EASY, dare I say?   I know I'm burning a ton of calories, but until I get one of those nifty caloric counters, I really have no idea... but I sweat wayyyy more than I ever have before!  And sweatingggg means I'M working and IT'S working and I should see some changes. I'm amending my diet as we speak. Its mental, ya'll, I know.  If you'd like to try Focus T25 or 21 Day Fix, holler at me, as I am putting together a group workout for Friday night 6pm.  If you can't make the FREE workout, holler anyways, I'll let you borrow a DVD to try! :) love you all 

www.beachbodycoach.com/denisewayne

CHICK ON A MISSION

So my weight and fitness throughout my life has been one gigantic pendulum, swinging back and forth, shifting weight left to right,  unsure of where the journey started or stopped…. and not just in weight, but in feelings, emotions, motivations, determinations, realities, dreams, and desires.

In September of 2012 I decided enough was enough. After 6 pregnancies and 2 babies, tipping the scale at 228, I decided it was ENOUGH. I had had ENOUGH.

I started studying weight loss transformations on YouTube, and giving up the quick fixes and the diet pills for good. I knew I wanted a meal replacement shake, but which one to choose?  I ran across Shakeology, but it was super expensive, and it was GREEN. Ugh. I didn’t know about that, though I’ve never met a veggie that I didn’t like! I weighed the exercise and meal shake in my mind for months and months.

A little angel by the name of Amber knew I was looking for something and gifted to me, by way of herself, my Mother-In-Law and her sister, TURBOFIRE for Christmas. When I opened that box, my world came crashing down.  I was speechless, I didn’t have WORDS.  I was happy that my life was about to change, but so sad, THAT MY LIFE WAS ABOUT TO CHANGE.  I was excited and couldn’t wait to start!  I was scared, I was nervous; my heart was beating as fast as the thing could!

As soon as I got home, I pressed PLAY, and watched Chalene and TurboFire like a movie. It was to become my favorite movie, one that I participate in often.  The workout and the instructor are absolutely my soulmates and reminders of where I came from, who I was, and who I STILL WANT to be.  I also added that green Shakeology into my diet. Amber came over to work out and we were ON A MISSION.

I lost 33 pounds with TurboFire and Shakeology.

As typical of myself, after TurboFire, I did some Brazilian Butt Lift, Insanity, Chalene Extreme, 21 Day Fix, and now Focus T25. Amber decided to workout to P90X3 from her own home. I got BORED and wanted to try something new, but what happened, is that I didn’t get results bc I was switching it up and not being consistent EVERYDAY.  That led to an inconsistent diet, too many “cheat days”, and a PLATEAU.  I have stopped losing weight. I have started GAINING weight each week and WORKING OUT each week to get those SAME 5 pounds off.

                                                                                 

I have lost the same 5 pounds each week, for 3 months

I have not failed over and over, and given up…. I’ve just been LOOKING for what was going to push me to the finish line, which is  another 40 pounds- what is it? What’s going to push ME?  Getting results ALWAYS pushes me for a while, but even then, I gain confidence and self-sabotage AT THE SAME TIME.

Is this YOUR story? No its MINE, but I bet it matches, pound for pound, about 85% of us women!  In retrospect, what TRULY drove me during those first 33 pounds, was the fact that I WAS HELPING SOMEONE ELSE at the same time. It wasn’t enough to do it for myself, but AMBER, was doing the workouts WITH ME. Maybe she thought she was motivating me, maybe I thought I was motivating her, but EITHER WAY, the two of us gained confidence and strength and REAL RESULTS.

I LOVE helping others on their journey, pushing and pulling them along the way, and motivating them to be the very best possible version of themselves!  I can only put in what YOU put in, but I really feel like I NEED to HELP PEOPLE!  You put 100%- I WILL MATCH IT AND WE WILL GET RESULTS!  I KNOW that’s how and why the Bombshell groups were formed!  There aren’t many of us that can self-motivate DAY IN and DAY OUT.  I try, and I WANT IT, but sometimes, you need support!   I’m proposing that you LEAN ON ME, if I can LEAN ON YOU! J Amber is actually the one who reminded me, that we were BETTER together, AS A TEAM.  I think in all areas of life, we need a SUCCESS PARTNER…

 WHO IS YOURS?

I’m ready to lose those 40 pounds I set for myself.  Got my meals ready for the week, my DVDs in hand, I’d like to start today, RIGHT NOW, but I NEED YOU, 100%, scared, anxious, nervous, EXCITED, to do it WITH ME!!!


For more information on my Bombshell Challenge Group, please fill out the application below.  I’M WAITING ON YOU TO FINISH SO WE CAN START! I WANT YOU IN  MY LIFE AND IN MY GROUP!

Online contact and registration forms from Wufoo.

The 21 Day Fix - by Beachbody

Hi there!!

So here's my take on The 21 Day Fix so far!  Its Sunday, and I am currently on Day 7.  

Day 7 and down 5 pounds.

What more is there to say? 

Just kidding! So The 21 Day Fix is a new program by the makers of Insanity, P90X, TurboFire, and Shakeology.  Its a 21 day portion control and exercise program built for those who struggle or need to revise their nutrition.

I personally have been on my own personal mission to transform my life, my body, and my diet.  Over the past year, I have done TurboFire, Insanity, a little Brazil Butt Lift and have lost 33 pounds.

33 pounds, that's fantastic, you say.....but I have to admit, that's over a year, and I struggle with food. 

MY nutrition has held ME back from making an incredible transformation!

This 21 Day Fix has really opened my eyes to  working-out EVERY day (just 30 minutes per day) and really realizing what kind of portions of EACH food group I should be eating to fuel my tired, tired, body for life and fitness. 

When this program was first released, we emphasized that there were no more COUNTING carbs, calories, points, etc.  After being on this program for 7 days, it was weird at first, trying to figure out what to eat and when and what color, and how many.... but I stuck to it, and made a plan, and its really SIMPLE.  Eat clean, eat in moderation, fill your containers and only eat what you fill them with, and you are GOOD TO GO! 

THIS IS WHAT YOU GET WITH THE 21 DAY FIX:

•  7 exercise DVDs to interchange according to a schedule
• the brightly colored containers for each food group
• your super important SHAKEOLOGY in your flavor choice
• a Shakeology shaker cup
• the list of allowable food groups including nuts, cheese, chocolate and WINE!
• Recipes, tips, a dining out guide, 
• Talley Sheets to keep you on track 
• a free gift - an extra incredible workout DVD 
• FREE Membership to Beachbody account that includes support groups, recipes, workout logs, buddies to chat with and support, meal plans, motivation, your personal profile for logging RESULTS and PICTURES! 
• A FREE BEACHBODY COACH, THE MOST IMPORTANT GIFT TO YOU!!!! 
• the life-changing opportunity to be included in a Bombshell Challenge Group with yours truly
• and the opportunity to submit your results to win either $500 or $1000
• also, a free tshirt upon completion of the program! 

So here's a sample of a really good coach friend's sample meal plan for the week in the 1200- 1499 calorie bracket! She has simply taken her allowable foods and color coded the groups to match her allowable containers..... this makes it SO SIMPLE!  Now, you will have to adjust for your calorie bracket.. mine goes up to 1799 calories because I am overweight.. but it will go down as I lose weight!! 

Try it for 21 days ! What are you waiting for???

Here is the list of workouts for the 7 days:

• Total Body Cardio Fix
• Upper Fix
• Lower Fix
• Pilates Fix
• Cardio Fix
• Dirty 30
• Yoga Fix

As you can see there is a variety of workouts and I can tell you FROM EXPERIENCE....

I feel GREAT.

I am sore in all kinds of fatty places, that have never seen A TREADMILL or AN ELLIPTICAL.

Do NOT waste your time, EXERCISING, if you don't FEEL IT AFTERWARDS!!! 

So Day 7, today is Yoga day and I'm really looking forward to it.   Honestly.

To Be Continued.....

Join me for 21 days, you will NOT regret it ! IF I can do it, who says you can't?

XOXO

Stop Hiding

I have been hiding from the camera for years. It has become second nature for me to turn my head, stick out my tongue, or throw my hand up when a camera emerges. 

A photo to me was a permanent reminder of how terrible I looked and something that someone could make fun of and laugh at any time they saw it.

I no longer run from the camera and have actually been caught a time or two with a genuine SMILE. (and sometimes in very little clothes!!!) That smile is indicative of my happiness with myself and my new found passion for helping others succeed.

I CENTER my days around my relationship with my God, loving my family, and working full time. I FILL my days with working part time, working out, and plating my meal with the best choices. I PRIDE my days on providing motivation and encouragement for people like YOU to find THEIR genuine smiles again.

Knowing that I am changing lives one thought at a time, one choice at a time, one workout at a time, makes me SMILE. The coaching experience with Beachbody has formed lifetime relationships with people I never knew, and people I will never forget. One SMILE at a time.

I am looking for 2 ladies to join my team. I currently have an incredible foundation set to create an incredible team. I will be hosting an apprentice training group with you and my current team. If you are ready to make a change, to join our team, to make money while helping others to eat better, to workout daily and encourage them to smile again, PLEASE fill out the application below. I’m so excited to hear from you! This may just be the opportunity that you’ve been waiting for! 

Join The Bombshell Dynasty now!

XOXO

Take the LEAP

Last January, I opened by birthday present, my TurboFire workout DVDs. I eyed them suspiciously and dreamed of being sweaty and fit, like the woman on the cover. Yeah right, I mumbled, as I landed back into reality. 

Fast forward to April, I'm down 10lbs. Then May, I was down 13 pounds and committed to my first Bombshell Challenge with my coach Lindsay. By July, Im addicted to Shakeology® and prepared to turn my challenge into something more than a hobby. An opportunity with a multi-million dollar company that cost me less than $40. An opportunity to do something with my life, to do something out of my comfort zone, to do something that NO ONE EVER THOUGHT I COULD.

Someone laughed at me when I told them I was a "coach". I laughed too because it was ridiculous to imagine! I signed up for a discount on my Shakeology and in turn became a coach! I AM an Independent Beachbody Coach, and I have the rest of my life to eat better, workout EVERYDAY, and inspire you, my dear, to do the same. I am currently down 30 pounds. Thank you for the inspiration and the compliments every day, without you, my journey may have ended long ago.

I have to PAY IT FORWARD, though, and share with you this opportunity that has CHANGED MY LIFE. My first sponsored coach just started putting her earnings away into her first savings account, and we both drink our Shakeology everyday NOW FOR FREE. I know its expensive, and with our 8-5 incomes just higher than a certain new "minimum wage," we still drink it for free on Beachbody earnings.

I can personally show you how to get this incredible shake for free everyday, if you are ready to DO IT, ready for a CHANGE, ready to inspire others to change THEIR lives forever, too. I can also show you how to join a team of women who are dedicated to the success of each and every one of us, by the grace of God, I call these women my family. Call me, text me, private message me. I'd love to share and invite you to join the INCREDIBLE team of women (and men!) who make up The Bombshell Dynasty.

Take the LEAP in 2014 and do something totally out of the box. I'm on my way to paying my car note and my daycare expenses with my Beachbody earnings. Every little bit helps, right? Apply here to be a part of The Bombshell Dynasty.

https://docs.google.com/forms/d/1STJoSQQKegP0pHAO06o3TJpp45VEx9BWrhVgLABF52k/viewform
XOXO

Clean Eating Grocery Shopping @Wal-Mart :) FOR BEGINNERS

So, the best advice I have found, and I remember it every time I hit up Wal-Mart, is to try your best to shop the PERIMETER of the store.
The only Wal-Mart I brave is in the Pass, its quiet and clean.  It doesn't have everything one may look for, but you won't get shot. :)
So, back to the PERIMETER.

1) Fruits and veggies - I typically purchase the following for clean eating: Bananas, apples, oranges, lettuce, spinach, cabbage, cilantro, broccoli slaw, onions, tomatoes, Wholly Guacamole, carrots, garlic, celery, green bell peppers, and the trio of sweet bell peppers.  I also grab raw almonds and/or sunflower seeds here.

2) Meat department:  I choose ground turkey over ground beef, but the best option would be ground WHITE turkey, chicken tenderloins, chicken breasts, and tilapia

3) Frozen section:  steamable veggies: broccoli, edamame, cauliflower, Ezekiel Bread if available


4) Dairy: eggs, almond milk and/or coconut milk blend, greek yogurt, in this general area, I also grab my LaCroix sparkling water. Im addicted. No sodium, no calories, nothing but water.

5) Bread- 100% whole grain if I must, but I generally avoid the breads. In this area, I grab natural or powdered peanut butter. PB2 is powder and is the way to go for mixing into shakes! Raw nuts will be in this area, too, if you can't find them in produce.

In the inner aisles of the grocery, there are a few boxed and canned things that I grab on the way to check out:
quinoa
black beans
brown rice if necessary
chick peas
green beans
rotel
salsa
fat free chicken broth
green tea
albacore tuna in water

A couple staples I generally have at home for cooking:
Extra virgin olive oil
olive oil  nonstick spray
coconut oil (another topic later :))
balsamic vinegar
honey
stevia or monk fruit for sugar substitute

My family is not 100% clean eating yet, but this is a pretty good start, and pretty budget friendly.  This list is based off what we will eat UNTIL ITS GONE.  Another idea is to create your list from your cooking menu. Its best to generally eat the same things 3-5 days/week to save on buying ingredients.  To me, there is no need to enter those center aisles, unless you plan or negotiating with yourself what is healthy and what is not. Better to avoid them altogether, outta sight, outta mind :)
I cook at home, and bring my lunch and snacks to work with me everyday.  I do not cook from a menu or typically use recipes. For me, the following chart is how my mind works for each meal. One carb, one  or more veggie, one protein, one oil. The above grocery list gives me several combinations. HAPPY NEW YEAR!

XOXO