Fitness

Shift Shop

Beachbody’s Newest Workout, The Shift Shop Is Coming Soon

 

I am so freaking excited that Beachbody has officially announced its newest fitness program called Shift Shop by Chris Downing.  He has created a 3 week rapid results program to help you rebuild your body and reinvent your life.  It doesn’t matter where you came from, or where you’ve been.  You can always reinvent yourself.  When you have someone like Chris Downing to train you- someone who genuinely cares about you and your goals then the sky is the limit. People are saying he is the male version of Chalene Johnson from a motivational standpoint.  He makes you feel like you can do anything you put your mind too which is definitely the TRUTH!

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What is the Shift Shop Workout?

  • It is a 3 week rapid rebuild program.
  • It is for anyone who wants to ramp up their fitness fast.
  • It goes from basic 25 minute workouts to advanced 45 minute routines, all while honoring your nutrition for optimal results.
  • It’s great for all fitness levels.  If you have a lot of weight to lose, shift shop will be your on-ramp to fitness.  If you have spent time away from your regular routine, Chris will lead you through a fitness tune-up.
  • The workouts are 25-45 minutes a day, 6 days a week for 3 weeks.
  • There is a workout modifier in every workout.
  • It is available on July 12th 2017 so make sure you get on my list so that you stay up to date on the latest release information.

Who Is Chris Downing?

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Chris is a NASM certified personal trainer with one goal, to help you accelerate the change you have always wanted.  As the creator of the Shift Shop fitness program, Chris’ engaging, motivation based approach lets you grow stronger both physically and mentally.  It is so much more than helping you get fit and lose weight.  It’s about shifting your body and mind to a place that allows you to reinvent yourself.

 

 

Get In the TEST GROUP

I will  be hosting an exclusive accountability test group for the Shift Shop Workout Program in July 2017.  The program launches July 17th which means we will kick off our Shift Shop Accountability Group on the 31st of July. We will walk you through meal planning, food prep, mindset, modifications, daily accountability and support.  If you want to be on the list to get our personal mentoring and support in rocking your results make sure you fill out the application below to get involved.

 

 

 

My Journey

Bye-bye Baby Weight

I am FAT! I am unattractive! I am not worth this! I cannot believe I gained 50lbs! I cannot believe I ate that….! I have said all of these things to myself before my weight loss journey started. I have thought many of them recently. Life after a baby is not always bliss. Don’t get me wrong I am head over heels in love with my gorgeous new daughter Magnolia. I could spend all day just taking in every little dimple of her chubby little face.

Mommy & Magnolia

But the reality of a post baby body is a jagged pill to swallow. As a fitness & health coach this jagged pill might as well be a shard of glass.  The saggy squishy belly, the reduced muscle mass, fatigue from sleep deprivation and unending hunger from breastfeeding.  The pressure to bounce back is tough on woman, it amplified tenfold when you have others looking to you for fitness and weight loss advice and support.

7 weeks postpartum

I had to do a long look in the mirror and remember that I have done this transformation before I can and WILL do it again.  My 38 year old body will not respond the same way my 34 year old body did and I NEED to be ok with that. If I am going to be the best coach for other Mommas going through this I need to do this my way and remember that I am worth every bit of it. By showing up every day I will feel better about my body. By pressing play on my workouts every day I will find my fittest self again. By feeding my body with food rather than fueling my emotions with calories I will drop the 50lbs! Most of all I am VERY much loved by my family and friends, every part of me….even my squishy momma belly.

12 weeks postpartum. 25lbs down & 25 to go!!
Fitness

My thoughts on Country Heat

COUNTRY HEAT – COUNTRY SWING PREVIEW AND REVIEW WITH AUTUMN CALABRESE

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Alrighty everyone, here are my FIRST impressions of Country Heat!

Country Heat – Country Swing Overview

  • Trainer: Autumn Calabrese
  • Country Swing Duration: 30 minutes, with a brief warm up and cool down!
  • Country Swing Goals: Like all the Country Heat workouts, this is a cardio dance routine. I haven’t done the other workouts yet but in this workout you are doing various stepping and arm movements for the 30 minute duration. As expected, it’s a good workout, but not intense like a dedicated fitness program is.
  • Country Swing Required Equipment: A big fat zilch , nada!  Just your ready to have fun attitude!

Country Heat – Country Swing Dance Moves

I won’t go into every dance move, but I will give you an overview of how Autumn brings the moves in with the music.

Each Country Heat workout video has 6 country music songs in it, which are rerecords from the original artist.

These are the songs in Country Swing:

  • John Cougar John Deere John 3:16 Artist: Keith Urban
  • Kick the Dust Up Artist: Luke Bryan
  • Young & Crazy Artist: Frankie Ballard
  • We Are Tonight Artist: Billy Currington
  • That’s My Kinda Night Artist: Luke Bryan
  • Crash and Burn Artist: Thomas Rhett

There is definitely a pattern to the workouts. Everything is done on an 8/8 count for those of you that know dancing.

There are 22 moves total in this workout:

  1. The Mosey
  2. Side Mosey
  3. Heel Digs
  4. Toe Digs (see my video below!)
  5. Country Swing
  6. Tumbleweed Roll
  7. Clodhopper
  8. Lasso
  9. Grapevine
  10. Honky Tonk Turn
  11. Footloose Feet
  12. Booty Shakes
  13. Gospel
  14. Ride the Horse
  15. Mambo
  16. Charleston
  17. Box Step
  18. Skips
  19. Squat Heel Tap
  20. Grease Step
  21. 2 Timing Hop
  22. Skate

The base move that bridges everything together is just a side step with a clap to the beat, haha I was really good at this one. Autumn demonstrates the move while we do the base move, then we all do the move together. Each “round” consists of doing the first move, then the second move, and then combining them, before moving on to the next two!  Just that easy!  For real my two left feet were able to keep up with this and get a sweat on.

Week_0_Day_3Country Heat – Country Swing Review & Thoughts:

Honestly, I’m really excited about this program! Our challenge group is kicking off on Monday and what I LOVE about this program is how accessible it is, but that you can still scale it and make it more difficult depending on your abilities. For example, the squat heel tap move you can really go deeper for each move to get some extra burn, or you can stay higher to make it easier. You can basically “embellish” any move above with some extra arm or exaggerated movements and make it harder also! So go as nuts as you want to turn up the calorie burn or scale it back if you are just getting started.

Autumn also does a great job explaining the moves and I never felt lost or out of sync with what was coming next, and trust me when I say I’m not dance or musically inclined.  I trip over my feet walking to bathroom on a daily basis.  🙂

They actually even have a 20 minute “Country Heat Move Breakdown” video, but I didn’t even watch it, and I had no problem, so I don’t even know if it’s necessary. I’m guessing workouts later in the program will transition between moves much quicker. This country swing routine though is extremely accessible and easy to follow along.

 

Week_4_Day_6So, who do I recommend the Country Heat program for?

I think this is a great program for a bunch of different groups, including:

  • If you LOVE Country Music, but don’t really like working out
  • If you are a NEWBIE to fitness!
  • If you love country music but are a fitness maniac, this is a great program to throw in during recovery or when you want a fun break!
  • Anyone who just likes to dance and have fun; where working out doesn’t feel like working out at all!

If you’d like to join our next challenge group, fill out the FORM and I will be in touch! You guys are going to LOVE this program! I’ll be sharing more from the other routines as we do them!

Business

Fit Fundraising

Are you a non-profit organization? Are you looking to expand your portfolio of fundraising offerings? Are you tired of offering fundraising product that add little value to a customer’s life? Team Beachbody offers an amazing fundraising opportunity that is absolutely free. You pay absolutely nothing and receive a 25% commission on all sales. It’s a brilliant way to raise money, help people get fit, and you don’t have to sell cookie dough or candles! Help your community get healthy!

As a certified PiYo instructor and Fitness coach, I am always looking for organizations to get involved with in the community and help me with the mission to end the trend of obesity. Beachbody’s Non-Profit Coaching Opportunity for fundraising is the perfect way for Churches, Schools, PTA’s and other charitable organizations to earn money as well as help the community at large!

How can the opportunity benefit Churches and religious organizations?

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In addition to the fundraising aspect for being able to sell Beachbody’s incredible products, we can also host a Fit Club on a weekly basis using Beachbody’s Faith Based workout Program, Body Gospel. Fit Clubs will provide the congregation and community with the chance to workout for FREE in a supportive, motivating group setting. When paired with a monthly bible study this is a wonderful way to offer fellowship.

 

 

How can the opportunity benefit Schools & PTA’s?

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Beachbody offers several workout programs for kids, including “Shaun T’s Fit Kids Club” & “Tony and the Kids” with P90X’s famous trainer Tony Horton.  In addition to being able to sell these workouts and any of the Beachbody workout programs and products, your school or PTA can organize and hold FREE Fit Clubs for Kids using these workouts as well as Fit Clubs for adults.

How do we get a Fit Club Started?

That is the easy part.  As your coach,  I will not only help you organize and get a Fit Club started, but I will even help get them started until you feel comfortable enough to hold them on your own.  There is a great system and training to help you get these set up or you can run on your own and add your touch.

What is the Beachbody program for nonprofit organizations?

This is an opportunity for a qualified, charitable organization (IRS designated 501(c)(3) or other officially designated Tax Exempt Organization) to earn money with a Team Beachbody® Coach business. Qualified organizations can sign up as an Independent Team Beachbody Coach—free of sign-up and business-services fees—and participate in the income-earning opportunities (i.e., retail, team bonus cycle bonuses, etc.).

What are the benefits to the organization?
  • No sign-up fees.
  • No business service fees.
  • 25% commission on retail sales..
  • Weekly commission checks.
  • Web site with online store.
  • Easy administration.
  • 25% discount on fitness and nutritional products.
How to Get Started:
  1. Complete a Team Beachbody Nonprofit Coach Application form, and fax it along with supporting paperwork to Coach Relations at (310)-453-3639 or by e-mail to coachrelations@teambeachbody.com. In case you do not have access to either a printer or a fax, I can arrange to snail mail the forms to you. Please feel free to contact me if you have any questions.

    Nonprofit Coach Application Form
    Team Beachbody Coach Application Fax Sheet

NOTE: You do not need to include a credit card number on the form if you are NOT purchasing a challenge pack! In the sponsoring coach area include the following info.

Name: Cassie Cain

 

ID: 263179

 

Screename: CASSIECAIN

 

You can leave the phone and sponsor’s signature blank.

Fitness, Recipes

How to Eat Chocolate, Drink Wine and drop pounds

What if you could start a workout program now, commit to it for 21 days, get one meal each day included, no need to count calories or points for the rest of your meals, workout just 30 minutes a day, be allowed wine & chocolate, AND lose 10-15 pounds?

Would you be interested?

     Danielle did exactly that! She was a heavy smoker, and she decided to quit. She thought a fitness program would help her push through the difficulty of quitting and toward a healthier lifestyle. In 21 days, she lost 10.2 lbs and 18 inches!

   Here’s how it works… If you commit to YOURSELF with 30 days of Shakeology, I’ll give you the 21 Day Fix workout, the same workout that Danielle used to lose 10.2 pounds and 18 inches in just ONE round! And the same one that Jessica used to lose 62 pounds in just SIX MONTHS and fatten her wallet with $500 in Beachbody Challenge Prize!

 

 Is 2016 your year?  Are you going to reach those goals you keep setting? Or is it going to be another year where you end the year just the same? I want to help you get there and I’ll be there every step of the way, every single day! You’ll have one on one coaching with me, an fun and engaging accountability group, prizes, support, motivation… everything you need!

     If you’re ready to take just 3 short weeks and start focusing on you, here’s what you need to do:

  1. Send me a message to fatgirlfitmommafitness@gmail.com all you need to say is  “I’m ready!”
  2. I’ll give you the special link to get 21 Day Fix- you’ll just need to pick your Shakeology flavor (including the brand new Cafe Latte my new favorite flavor)
  3. Once you order, reply to the email, and I’ll send you a $10 gift pack to sweeten the deal!
  4. In 48 hours, you’ll have access to the 21 Day Fix workouts, as well as P90x, Insanity, TurboFire and more, streaming on demand 

     To recap, you get one meal a day for just $4.33 for a full meal, and I’ll give you the full 21 Day Fix, access to it streaming on Demand within 48 hours of ordering, a meal planner, and a $10 gift card! So….. are you in? The sooner you say YES, the sooner you can start seeing some results…. just reply to this email! But don’t wait! In order to give one on one coaching, I can only do this for a few people!

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Check out this 21 Day Fix approved Recipe

 

Spaghetti Squash Sausage Lasagna Boats

Ingredients

  • 3 small to medium spaghetti squash (about 5 cups cooked)
  • salt and fresh pepper, to taste
  • 1/3 cup part skim ricotta cheese
  • 2 tbsp grated parmesan cheese
  • 1 tbsp chopped parsley (or basil)
  • 3/4 cup whole milk shredded mozzarella cheese

For the sauce:

 

  • 1 tsp olive oil
  • 1/2 onion, finely chopped
  • 3 cloves garlic, minced
  • 14 oz Italian chicken sausage
  • 14 oz (1/2 can) crushed tomatoes
  • salt and fresh pepper, to taste
  • 2 tbsp chopped basil
  • 1 bay leaf

 

Directions:

  1. Preheat oven to 400ºF
  2. Cut spaghetti squash in half lengthwise and scoop out seeds and membrane
  3. Season lightly with salt and black pepper
  4. Bake about 1 hour, or longer if needed on a baking sheet, cut side down 
    (If you prefer the microwave, cut squash in half lengthwise, scoop out seeds and fibers and place on a microwave safe dish and cover. Microwave 8-9 minutes or until soft)
  5. In a small bowl combine the ricotta cheese, 2 tbsp parmesan cheese and parsley.

  6. In a large deep sauté pan, heat oil and add onions and garlic; sauté on medium-low for about 3 to 4 minutes, until soft
  7. Add the sausage and cook, breaking up into smaller pieces until browned and cooked through
  8. When cooked, add the crushed tomatoes and adjust salt and pepper to taste
  9. Add the bay leaf and cover, reducing heat to low
  10. Simmer 20 to 30 minutes, then add in fresh basil at the very end.
  11. When spaghetti squash is cooked, let it cool for about 10 minutes keeping the oven on (If you microwaved this, preheat the oven to 400°F)
  12. When the spaghetti squash is cool enough to handle, use a fork to remove flesh, which will come out in spaghetti looking strands reserving the shells
  13. Drain the squash on a paper towel to soak up any excess liquid, then toss with half of the sauce
  14. Place the spaghetti squash back into the 6 shells and place on a baking sheet
  15. Top each with remaining sauce, 1 tbsp ricotta cheese mixture, and 2 tbsp mozzarella cheese
  16. Bake in the oven for 20 – 30 minutes or until everything is hot and the cheese is melted.

Nutrition:

Servings: 6 Size: 1 boat

Calories: 246 Fat: 13 g Protein: 17 g Carb: 17 g Fiber: 2 g Sugar: 7 g  Sodium: 701 mgCholesterol: 71 mg

Fitness

No Gym, No Time? NO EXCUSES

I recently relocated back to the Puget Sound area to be near family while my hubby is deployed for a year.  Part of our departure meant that we had to leave the comforts and amenities we had while living on our prior military base, including free access to a gym.  Yes I am a Team Beachbody coach that went to the gym!   I only used the gym 1 or 2 days a week to do lifting during workouts that required more weights than I had at home and it was honestly nice to let the girls play with other kids while I worked out.

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Now that I have relocated to the Puget Sound area I no longer have access to the gym, nor did I have the space to pack all my weights and weight bench with me while staying with family.  Would this be a valid excuse to lower my focus on my goal of competing in a bikini competition, and maybe put it off a year?  Sure.  Am I going to do that?  HECK NO!!!  I am just going to have to get more creative with my workouts and super attentive to my nutrition.  No more….”I am bulking…sure I can have spaghetti”.  The carbs I will be getting will be laser focused to the proper time of day and to correspond to my workouts.  Plus I will be upping my intake of protein to focus on muscle maintenance while trying prevent any catabolism.

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I am also going to be doing all my workouts from home using my 5, 10, and 15lb dumbbells and my resistance bands, gravity and my body for resistance.

Here is the plan:

Strength Training using P90X3, Body Beast, 21 Day Fix Extreme and PiYo

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21-Day-Fix-Extremetrain like a beast

Cardio Conditioning using Insanity Max :30, Turbo Fire, 21 Day Fix Extreme and Les Mills Combat.

I will be doing 6 days a week Strength, plus 4 days Cardio for the first 9 months.  Then I will switch to 5 days strength and 5 days Cardio for the remainder of the time leading up to the competition.

It is going to be a challenge but I am up for it. Plus once I establish a goal I don’t back down! So I will not let not having time, space, a gym membership or the ideal living condition stop me or slow me down.  You simply have to be bigger than your excuses.

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If you would like to join me during my next 21 Day Fitness Challenge please fill out a quick survey HERE to help me understand your needs.  I will be in touch in 24-48 hrs to do your free fitness and nutrition consultation.

Fitness

Ready to go EXTREME with your Fitness?

What can you accomplish in just 21 Days?  Could you dedicate and commit to an easy to follow nutrition plan?  Could you commit to intense 30 minute workouts?  Could you commit to changing your body? Can you commit to changing your life?71e379fc-8061-4962-9dc4-2dd6c3769f05

If you have a short amount of time and need to see some serious results 21 Day Fix Extreme is the program for you.  This is not a starter program, not for the faint of heart or those new to fitness.  This is for people who are already on their fitness and health journey and are ready to take it to the next level to get seriously shredded!  This breakthrough 21day fitness and nutrition program combines simple portion control, clean eating, and extreme 30-minute workouts to deliver a body that is hard, lean, and defined.1e1025ed-16eb-4f39-9370-3f912e6dd0c1

For your nutrition, you’ll not only be practicing portion control—you’ll be eating ONLY clean foods. No treats. No cheats. No excuses. Plus, you’ll get Autumn’s all-new 21 Day Fix EXTREME recipes to help you achieve your very best results.  Plus you will also get  the Countdown to Competition: Autumn’s own competition nutrition plan for getting stage-ready and ripped in 21 days.

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Aside from amazing results driving workouts and easy to follow nutrition plan you will also get a chance to participate in a private accountability group.  This is where the magic happens.  As your coach I will give you daily motivation and accountability to keep you on track and sticking with the program so you can get the best results possible.

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To join my next accountability group and get more informationfor 21 Day Fix Extreme apply HERE today!

Fitness

Insanity vs Insanity Max :30

When I first decided I would give Insanity Max :30 a try I felt my palms get a little sweaty. To understand why we need to go back 6 months to my adventure with the original Insanity program.

In June 2014 I decided I was ready to take on Shaun T’s Insanity program. I had completed P90X3, Body Beast, Turbo Fire and Focus T25. I was physically in the best condition of my life. I had lost 112lbs and went from a size 18/20 to size 4. I started with a bang in week 1, I lost 3lbs! BOOM this was going to be awesome! Or so I thought…. The workouts were definitely intense, long and pushed my body to Insanity. I have long battled poor knees due to years of obesity and prior injuries, but I was modifying jumps as needed to lessen the impact. In my effort to save my knees I let my form get sloppy and into he midst of week 4 (halfway finished) I blew out my back and pulled a hamstring. BOO!
Thus ending my attempt at Insanity. So now you understand my sweaty palms and fear when Insanity Max :30 was announced.

I honestly thought “No way, not for me” and I totally wrote it off as beyond my abilities. Then as more started coming in about the program I started to get more and more curious. Things like “On screen low impact modifier,” “go to YOUR max”, “no matter where you start you can improve”, “only 30 minutes.”

Then the test group results started rolling in and I was sold! My fellow coaches were getting mind blowing results in just the first 30 days by following the modifier and they were starting at a variety of fitness levels. Some even admitted to only following the nutrition plan 80% of the time! What!?! I can totally do this!

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Last week our workout arrived and to say the least “I am in LOVE!” After doing 3 of the month 1 workouts I am so pumped I didn’t let my hesitation and initial fear stop me. The moves are fun and challenging and the 30 minutes blow by so quickly. I am a huge fan of the on screen modifier too. When you start your workout you can select to view the low impact (not low intensity) modifier at all times. If you have ever done a workout with modifier you know that until you have etched a few times you can get lost if the camera isn’t on them.

Is it easy? Heck NO! But don’t let the fear of getting sweaty and Maxing out at 4:00min, 6:00min, or 15:00min stop you! You will max out or reach the point where your form is going to be compromised. You take a break, shake it off, write down your time, and get back into the workout. That Max Out time will improve! You will see results in your first week and you will be hooked like me. Admit it results are addicting!

If you want to start with me after the New Year in my 60 day test group I promise you will find a new healthier version of yourself. If you don’t you can use the no hassle money back guarantee.

Learn More!

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Fitness

Booty and Core Blasters

So I realized today that I have 125 days until I will be enjoying my all expense all inclusive paid trip to Cancun.  Woot Woot!  The celebration was momentary when I realized my body is not bikini ready! AAAAHHHH!!!!

Time to kick this body into high gear!!! I feel like calling to my abs and flat belly like a pet “Come here little abs, here little abs. I have some awesome exercises for you little abs.”

Time to hit it hard!  Here is a few workouts I am adding to my daily routine to kick it up a notch and get my booty and and core ready.

Fitness

Fitness For Everyone!! P90 is HERE!

Not know where to start to improve your health?

Feel too out of shape to exercise?

Don’t know what to eat?  When to eat?

Confused by complicated workouts?

Think you are too old?

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Last June I had the opportunity to meet my mentor and fitness celebrity Tony Horton and do a live workout with him from his newest program P90 that releases Sept 23rd.

This is truly fitness for everyone!

I am taking applications for my P90 test group!!! If you are new to fitness, feel you are too out of shape or intimidated by other workouts, too old, don’t know where to start, or it has been a while since you have been active this is the program to help you! I am not looking for fitness guru’s, gym rats, or cardio queens.

You will get the newest in home fitness program from Tony Horton, daily coaching and guidance from me, accountability and group support, and a daily dose of dense nutrition to ensure you are optimize your health.

To get more details and to apply please go to http://bit.ly/P90Application

I will only be accepting 5 applicants to the test group.

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