6 Post-Workout No No's - What you MAY be doing to sabotage your results!

You've been working your tail off at home, at the gym, on a hike, on a bike (on a train, on a plane..  hahaha jk felt like being Mrs. Seuss for a second) and you're exhausted. A sweaty hot mess express heading for the shower. Or maybe you just sat down, or laid down.

Let's PUMP the BREAKS for just a seeeeccconnnndddddd…..

Working out without a follow up routine after ALL that hard work isn't going to accelerate results! Instead you're just doing your body a disservice without giving it what it REALLY needs after a workout… which is:

1. You SKIPPED the STRETCH. I know we are ALL victims to skipping the stretch. Trust me, even I struggle with this daily! I have to remember that stretching not only elongates your muscles but speeds up the repairing of the natural tearing and stretching of working out, AND PREVENTS future injuries from happening.

Tip: Take two minutes to stretch before and after… ballistic stretching before a workout (think Olympic swimmer who bounce around and warm their muscles up before diving in a pool) and static stretches after (think deep lunges, hold, straddle stretch, hold--everything is a holding isolated pose)

2. You SKIPPED nutrition! EEEK… If I workout and don't take an amino acid and/or protein (Shakeology) drink after a workout, I know that my body is going to take longer to recover. The longer the recovery, the longer it takes to see results. The great thing about Shakeology is that it ALREADY has all your essential amino acids PLUS joint repair formula to help your muscles stay lubricated. Straight from the Shakeology FAQ link, "It's advised to add a little extra sugar in order to have a more optimal ratio of sugar to protein so that the sugars enable your body to carry to protein to your muscles." Which is why I add an extra scoop of my own isolated protein to not only increase my protein intake, but to have the right ratios! 

Tip: Protein is critical after a tough workout because it works to repair your muscles. This is due to the fact that protein is comprised of amino acids, which serve as building blocks for muscle. If you can get some protein in your body fast, it can jump-start the recovery process. With 16 to 18 grams of quality protein in each serving, Shakeology works great as a muscle building tool and is absorbed perfectly after a work-out because your body in its depleted state is extra receptive to the nutrients.

3. You're recovery is a sports drink: AYEEE CARAAAAMBAAAA!!! NOO! I know Gatorade tastes like superficial flavoring awesomeness packed in a plastic bottle, and trust me I enjoy the blue flavor, but it's just packed with sugar… while some sports drinks can be great for excruitiating and long workouts because of the electrolytes, you're better off with a more natural choice -- ones that aren't filled with dyes, artificial flavors and tons of sugar. How is that REALLY helping your body recover? If you put toxins in, expect a toxic result! Replenishing your blood sugar: In order to do this you need carbs. There are 17 grams of carbs in each serving of Shakeology, which when taken with protein post-workout, can both replenish your body and keep you satisfied, so you don't overeat or suffer through that "I'm starving" feeling, which can lead to unhealthy meal choices. 

Tip: Recovering with a shake that has protein, amino acids, and electrolytes (Brawndo, its what plants crave… ;-) If anyone has seen Idiocracy) is going to replenish your body much faster and much more efficient than our beloved Gatorade… you're not 5, you don't need a juice every time you run on the playground. The final two pieces of the recovery puzzle are electrolytes (specifically potassium, sodium, magnesium, and chloride) and water, all of which you lose when you sweat. The magnesium, sodium, vitamins, minerals, and enzymes in Shakeology will boost your electrolytes, and if you want to get even more, make your shake with coconut water. 

4. Your workout is your weekend alibi: "Well I worked out for an hour and a half on Friday, so this weekend I really deserve to eat whatever I want… I mean I burned off so much!" Mhhmmmm girlfriend, been there DONE that! I'm a wiz at justification… I can justify why brownies are good for you. Ready? Here it goes:

Brownies have cocoa. Cocoa is a plant. Plants are veggies. Brownies are veggies. Veggies are good for you. Therefor brownies are not AS bad as we think.

I can pretty much do that with about anything, and guess what? SO CAN YOU. We have a powerful mind that fits things to how we want it to be. 

"Well my thighs are like this because my mom…" "I can't workout because I have bad knees" 

Cure yourself of excusitis! 

Your excuses = the bullshit story you tell yourself to make yourself feel better. Guess what? You won't find your results if you make the same excuses. 

Don't use your workout as an excuse to eat bad on the weekends!  You worked your booty off, you sweated, grunted, and huffed your way through that workout, and NOW you're going to use an entire day, weekend, or whatever to sabotage it? It's called a yo yo diet for a reason! But please don't think I'm a nazi, I enjoy a cheat meal once and maybe sometimes twice a week… its all about balance. 

Tip: Plan your cheat meal and stick to it. Earn it, it's a privilege not a right. What day is best for you? What do you want? What have you been craving? Have fun with it, but once its over, it's done! 

5. You skip meals (and after workout snacks): You skip breakfast? I'm literally groaning and moaning over here… BREAK the FAST = breakfast. You sleep 6-8 hours (maybe) and your body desperately NEEDS two things :
1. WATER -- you have to hydrate your body to kick start your metabolism. If you want to lose weight or even look like a human being (and not an office drone) then drink some water. Your skin and body will thank you. And tons of it. 
2. FOOD-- nutritionally dense food. I personally have Shakeology once in the morning and after a workout… if you're eating Jimmy Dean sausage patties, you're literally a human garbage disposal… fake food will hold your body hostage. 

After workout snacks are GREAT for muscle repair… and I'm not sure about you, but after my recovery drink (Shakeology or protein) I am hungry about 30 minutes later. Your body just burned off a ton of energy (calories) so it NEEDS to be replenished. Here's a list of of pre-workout snacks you can munch on! 

Tip: Set reminders on your phone when to eat and keep a list of healthy foods you can choose from already prepared.

6. You're not drinking water before, during and after your workout: I'll fess up on this one! I use to NEVER drink water during a workout, and I didn't realize how much it held me back from pushing harder. Do you ever see those guys and gals that carry JUGS of water? Well they have good reason. Water = FUEL and you need it. When my boyfriend realized I wasn't drinking water during my workouts, he was on my ass! Once I started to drink water (sips here and there, not massive chugs during cardio, hello cramps) I FELT the difference immediately. It's the difference between an ASS kicking workout and a workout where you could sit on your ass.

Tip: Keep a 32oz bottle with you at all times and remember to fill it up 2-3x a day (depending on your weight)

Alright workout and fitness junkies and those aspiring to jump on the crazy train, I hope this helps! Any suggestions, tips, advice or questions -- post below in the comments section!

Read More

My 3 Favorite and Not So Favorite E.L.F Cosmetics

Good ole E.L.F … elf? Eyes lips face… whatever. Either way that stuff is CHEEEAAAP! $3 for just about everything… but just cuz it's 3 bucks doesn't mean you're necessarily getting the bang on it all! So out of the things I have tried, here are my favorites and my not so favorites…

FAVORITES:

• Lip Exfoliator: Maybe it's because it's sugary and tastes sweet, but I really like that for $3 I can rub this stuff in circles on my lips and takes off the dead skin. Can't really have a lip stain on with chapped lips unless you want to look like a 3rd grader who got into her moms makeup. 

• Concealer and Highlighting Pen: In LOVE. Seriously, great for those under eye bags and especially for gals like me who have them genetically (thanks dad!) and/or sleep deprived. Use the concealer side FIRST, then use the highlighter after. The highlighter is my favorite part, it really brightens up those under eyes so you don't look like a cast of The Walking Dead! 

• Kabuki Brush: I couldn't find it in stores so I bought it on Amazon, which costed a bit more but it was still under $6 so I can't complain. AMAZING brush, great for evening out powder and foundation. 

NOT SO FAVORITES:

• Lip Stains:  wooooh talk about SMELLY after a few days… I don't know if I got a bad one but you know how some markers smell like … there are no words… but you know… terrible? Yeah… mine ended up like that! GROSS. And it didn't really 'stain' at all.

• HD Blush: MESSY. I mean it will def give you that rosey cheek look if applied RIGHT, otherwise watch out, here comes the Circus! Ever heard the saying, "too much of a good thing, isn't a good thing"? Well in this case, its true. So if you do get it, pump a little onto the back side of your hand (A LITTLE for all you hard to read die hard blush gals) and then lightly swirl your blush brush around it, and LIGHTLY (see the key word being repeated) brush onto apples of your cheeks. It can look great, IF done right!

• Tone Correcting Powder: This CAN be a great product, but if you use all four colors and your naturally pale, watch out Casper! ;-) If you use lightly and only use the colors you need to correct redness on the face, it can work pretty well. Correct with caution! ((Yellow neutralizes red & brightens, blue neutralizes orange, green neutralizes red, & pink neutralizes grey))

As time goes, I'll do another blogpost about my favorite products, but for now that's what I could think of that I haven't shared quite yet! Don't forget to click on the beauty tab at the top to see more quick beauty tips!

CIAO! 

Read More

21 Day Fix - Last Call! 21 Day Workout Challenge and 21 Day Meal Plan

Have you ever said, "I wish I would have done ____ sooner?!" I know I have.. keep reading (will touch on this in a sec) ..Michelle is a MY GIRL  SO proud of her because I know she's not the workout enthusiast like me... BUT DAYUM!!! DAY 15 and looking like this?!

I kept saying, "Michelle, what are you doing?! Whats your meal plan?" Even as a coach sometimes we wonder what EXACTLY other people are doing because we want it too! But thats the beauty of the 21 Day Fix-- it reveals the obvious "secret" to getting healthy and in shape. Which is why I LOVE this program already:

The 3 Ps of nutrition: meal Planning, Prepping and Portion control… Im seriously so happy for her because I know she's been dying to see results… and honestly it ALL comes down to what we put in our mouths. Crazy how the right foods every 2-3 hours through out the day and 30 min workouts can CHANGE someones body in just two weeks time! Michelle you are a BOSS!  

I'm doing my LAST call for The 21 Day Fix for this month-- what I believe will be our BEST SALE OF THE YEAR is happening now and ends on Friday! And for the price of what Shakeology normally costs ALONE, you get the program WITH IT. Seriously, if you pass up a deal like this, you're going to say in a few weeks, "I wish I would have…." 

Whatchu get with the 21DF pack:
>21DF DVDs, meal plan (with plenty of options), portioned containers (uhhh the BEST part!!), and a to go shaker cup
>30 day supply of Shakeology® meal replacement and supplement!
>21DF exclusive fitness group hosted by yours truly 
>Meal plan templates and examples you can use that I've created to take out the "guess work"
> RESULTS like THIS.

I love transformations, they always kick my REAR into GEAR! You'll find ALL your results when you get rid of your excuses! Congrats Chelle belle!!!! XO If you want it, message me and fill out the application to join here:http://abbymaried.blogspot.com/p/join-bombshell-challenge.html

and just to show case some END results: 

*21 Day Fix Sale ENDS 2/28/14*

To get the DEAL CLICK HERE

There you will see THE 21 DAY FIX challenge pack, this is where you select which one you want, and also which flavor(s) of Shakeology you want as well. Keep in mind that when you get the challenge pack you get FREE shipping (that saves you $10-15 right there) but you also get a free 30 day club trial membership (extra meal planner, grocery list and totally customizable another $15 value)... OH and if you EVER decide you want to coach for business or discount (or both) Beachbody actually waives the initial sign up fee (normally $40) when you get a Challenge Pack (CP). Just keep that in mind! ;-) ya never know what can happen when you start seeing results (which you will)! 

*PS: I LOVE the chocolate bulk bag, however I totally recommend checking out the flavor combo packets so you can try different recipes and keep it fun and interesting! You can always change, modify or cancel your order without any hassle (just let me know). 

Not only that, but I want to get to know your goals so don't forget to fill out my form here on my blog so we can start working towards YOUR goals!

Read More

Shakeology Rice Krispies/ Healthy Cocoa Rice Krispies

Alright, well Health(i e r) Rice Krispies at least. So I normally don't buy cereal, but after the holidays I made Peanut Butter Chocolate Rice Krispie Balls (say that shiz 5x fast, yeesh) and I had some left over cereal.

And like any normal person (right???) I had some. And a light bulb went off. Why not turn what's normally not good for you into your HEALTHIEST MEAL OF THE DAY! 

Hint: Shakeology is my healthiest meal of the day ;-) All those nutrients, veggies, antioxidants, probiotics, yeahhhhh its my jam. My health jam. 

So watchu need:

A bowl.

A spoon.

Rice Krispies

Shakeology--about 1/2 a scoop  (if you do a full scoop, it will be VERY chocolately)

Then you eat it. and then you come back here and thank me. Because it tastes like Coco Krispies. But it's not half as bad! 

I wouldn't recommend you make this an everyday breakfast option. I don't make cereal a habit in my home and its rare I ever have it. Thats the first cereal I've had in a year! It's full of sugars, even the ones not listed. So be careful!

Enjoy!

-Abby

Read More

21 Day Fix Workout Challenge with Meal Plan and Portion sizes

So, I uhh… got a question for you that could really change how you approach your health and fitness goals. You ready?

How would you like to lose up to 15lbs in 21 days? 

I signed the dotted line and I'm in. 

But it's not just about weight loss. How would you like to have VISIBLE results in 21 days? One of the biggest complaints I've heard, and experienced, about starting new workout programs is that we don't see results as quick as we want. I know that impatience isn't going to get us anywhere and instant gratification results can be temporary, but seeing progress early on prompts you to want to keep going! 

And with this program, the results aren't temporary. It's based on the idea that it takes 21 days to MAKE and BREAK habits. That means, over eating, not planning out your meals, drinking soda, ya know the bad stuff we usually fall victim to.

The 21 Day Fix is an at home workout program based on MEAL PLANNING and PREPPING with a focus on PORTION CONTROL and 30 minute workouts. 

That means three of our biggest downfalls when it comes to eating right is planning our meals, prepping and portion control. And what does that mean? 21 DAY FIX tackles it HEAD ON. 

You not only follow a workout program for 30 mins a day (can be modified to ANY Fitness level), but you also get portion controlled containers that are color coded for your meals, a meal plan, 30 day supply of Shakeology (the best thing out there, trust me learn more HERE), and the best part? You get to be in my 21 Day Fitness group on FB Called "Sweaty Chicks and Armpits" (you have to be on FB to participate, however if you do not have one I will work one on one with whoever needs my help). 

Watch the Preview here to get an idea of what I'm talking about: 

Looks pretty amazing right? It is. I just got mine, and oh baby, I cannot wait to get started!

But you can bet your sweet face I'm not doing it alone. I want to gather a group of women who are READY to take back their fitness, learn about meal planning and prepping, and women who are ready to see the results they work for. I don't know about you, but anything longer than 30 mins for a tough workout is hard to fit in the schedule. Don't get me wrong, I still do longer workouts, but because I enjoy it. I realize that many people don't like to workout, or feel like they have NO IDEA what they're doing and The 21 Day Fix is honestly a great start. And in our group we're going to stick together, share our meals, and keep each other focused. I've already got my first group starting, and I'm opening up one more this month and then that is it ;-)

So if you want to join us apply HERE to be in the challenge group
and
click to join our group on Facebook HERE! 

21 Day Fix takes all the guesswork out of weight loss. There's no counting, no guessing, and no wondering. Just easy-to-follow portion control and one 30-minute workout per day. That's all.

In 21 days, you could get beach-ready for a vacation. Look drop-dead great at your upcoming reunion. Or jump-start a major weight-loss goal. It's simple, it's fast, and it works. So stop wasting time on diets that don't get results. If you're ready to get serious, 21 Day Fix can help you lose the weight.

Your 21 Day Fix Essential Package includes:

SIMPLE FITNESS

6 easy-to-follow workouts on 2 DVDs
Ready for a major calorie burn in only 30 minutes? We made these workouts short so you can get in, get out, and get on with your day. But that's no excuse for taking it easy. The workouts will challenge you at every level to help maximize fat loss. And there's always a modifier on screen to show you how to dial down the intensity without losing the benefits.

1. Upper Fix. Targeted resistance training helps shape your chest, back, shoulders, arms, and abs.
2. Lower Fix. Firm and tone your entire lower body while you blast fat and burn calories.
3. Total Body Cardio Fix. Keep your heart rate up and your metabolism revved high long after the workout is over.
4. Cardio Fix. Get your heart pumping and your body moving as you melt away the pounds.
5. Pilates Fix. Strengthen your core, elongate your muscles, and firm your hips and thighs.
6. Yoga Fix. Improve your balance, flexibility, and strength as you help relax your muscles.

SIMPLE EATING

Your 21-day portion-control system
Forget about ounces, cups, and calories. These seven color-coded containers and Shakeology shaker cup deliver exactly the right portions every time, so you never eat too much or too little. Fill them up with as much food as you want—if it fits, you can eat it!

• Green—Vegetables
• Purple—Fruit
• Red—Protein
• Yellow—Carbohydrates
• Blue—Healthy Fats and Cheese
• 2 Orange—Seeds and Oils
• Shakeology® Shaker Cup—Drinks

Plus an easy plan to help you succeed:

21 Day Fix Start Here
Start seeing results immediately! This quickstart guide and workout calendar shows you just how simple it is to achieve your weight-loss goals.

And 4 FREE BONUS gifts:

21 Day Fix Eating Plan
This simple Eating Plan takes you step-by-step through the process and makes portion control so easy, you won't even have to think about it. Enjoy delicious, healthy food without counting calories, and watch the pounds fall off.

3 Day Quick Fix
Get beach-ready in 72 hours! This is Autumn's secret weapon for losing weight fast before a competition or photo shoot. Do it during the last 3 days of 21 Day Fix for mind-blowing "after" pictures.

Dirty 30 workout
4 rounds of fat-burning exercises help carve out a leaner, stronger physique.

Not only that, but it's on sale this month for $140 << normally Shakeology is $130 alone, and you get it WITH your challenge pack, so you're practically stealing from us. Thanks. 

To order your 21 DAY FIX CHALLENGE PACK CLICK HERE!

I am barfing with excitement! I hope you do this with us, and don't forget to fill out the form to join us (and make me your personal coach so I can help you reach your goals--my coaching is free ;-) ) 

Ya ready? Let's go ladies! Time to lift, tighten, tone, and love the reflection a bit more, and find your confidence boost! 

-Abby 

Read More

From Blonde to Brunette- Transformation Station!

So I decided to take the brunette plunge (again). I did it back in 2010 and I wen't WAY too dark for my skin tone and eyes, I practically went BLACK. I was trying to look like Megan Fox, not gana lie. But her voluptuous lips make the package…. and that I do not have. And my skin tone is like pale normally hahah so I gotta work with what I got.

I figured I was closer to my homegirl Miley, but pre blonde hack job, that honestly she really does rock. I don't know what it is about Miley, but she knows how to work a crowd. So I wen't with this picture:

And as most blondes know, if you go to your hair stylist and tell them that you want to go from blonde to brown or darker, they get SUPER nervous. They know its a huge change for us, but my girl Dalece was ALL in. She's a dare devil ;-) So we got to mixing, or rather she did, I sat there going, "holy crap I won't be blonde, COOL!!" IT was time for CHANGE ya know? Different season, different hair do ;-)

So this is how it came out! 

P.S. My hair feels a lot healthier… the first picture I just blew dry it and flipped it out. The after picture, I used my curling wand =)

Are you considering changing your hair color? If you do comment below and add a pic! 

Ciao! 

Read More

Design Your Life Twenty Somethings!

So I've been in what I call my quarter life crisis (or its the birth control or it's just that your twenties are like your adolescent teen years but for adult hood) … it usually comes around the age I am now, 25 and it's a little intimidating even trying to imagine the next 5 years until 30!

But when I think back to when I was a kid, I couldn't even imagine the age I am now.. I couldn't imagine leaving home, paying all my bills, especially rent, taxes, trying to find the right job for me… it just seemed so far away and the comfort of being at home with minimal worries like, "Will Ashley invite me to her birthday?" was my biggest concern.


But as I ventured into my twenties, (and even got married young right after high school then divorced by 24), I was slapped with REALITY. I don't think high school can prepare you for the REAL WORLD (what a shame too, all those years… and I still wasn't ready) like jobs, bills, how to have successful relationships, mental and emotional health… did I even mention physical health?

Here's the thing.

I've heard it time and time again… "You're only 20 something, YOU'VE GOT TIME!! WHY ARE YOU SO WORRIED, Whats the RUSH?" 

I realize there's time. I get that. But time isn't something we can control, it's not something you can borrow, buy, give back, take back, reverse, or speed up. Time is out of our hands, the only control you have over time is what you do with each moment.

I've seen and talked to so many people in their 30s, 40s, and 50s. And YES, a lot them have lives they are enthusiastic about and feel true happiness. Isn't that what we are REALLY after anyway?

But I've also had my fair share of those who aren't all that thrilled with the path they have been on… and I'm a FIRM believer that the choices you made YESTERDAY shape your TODAY… and the choices you make TODAY shape your TOMORROW.

What really drives me insane is the jokes about our generation, that were lazy and narcissist… it may ring true for some in our generation, but applying a label like that to define us all is ridiculous.. our generation will soon be leading this country, don't we deserve a chance to place our own labels?

Like: ENTREPRENUER, DO-ER, PHILANTHROPIC, WRITERS, LEADERS, DREAMER? I mean there's so many to choose from that could better describe us, do not place a negative label on the people who CAN and WILL make a difference.

Our twenties are a time to figure out what WE WANT-- in our careers, who we want to befriend, where we want to travel, who we want to date or eventually marry, how much money we want to save, invest or spend, where we want to work, for how long, what kind of income we want to attract, our religious beliefs, our values, our priorities.

Our twenties are the many wonderful and colorful spools of yarn that we begin to sew into the tapestries of our lives… we have to carefully choose each thread and needle to design our lives so that our futures are what we CREATED them to be.

So if you're reading this in your twenties, and maybe you're wondering and thinking to yourself, "What do I want? Who do I want to be? Where do I Want to work?" and all of life's gnawing questions, watch this video below…

Your twenties means ACT NOW. It doesn't mean figure it out in your thirties. This is YOUR life. How will you DECIDE it?

Read More