21 Day Fix Extreme Is Here!

It is finally here! I am beyond excited for this program! The 21 day fix extreme is officially available to purchase through me as your coach!  

It combines strength training with steady state cardio and power moves to bring your body 6 days of intense change for your body! 

Nutrition is KEY to your results and with Extreme you are going to be eating ONLY clean foods. So in the Fix you were able to have your wine or a treat once in a while. With the Extreme that is gone!  You are 100% clean and you are dialed into nutrition with the portion controlled containers and a list of approved foods and recipes to go along with that! 

So who is this program for?

1.  People who want a dramatic short term weight loss solution for a big event like a vacation, class reunion, etc...

2.  21 Day Fix Graduates or individuals who have completed programs like P90X, P90X3, Insanity Max30, T25, Turbofire, Asylum, Chalean Extreme.

3.  People who are ready to change and have a no BS attitude.  There are no excuses, if you want the results its time to dig a little deeper and get them!  The biggest key to this program is the nutrition plan!  Having that will power to say no to the treats!  The great part is that you are not on this journey alone.  My job is to have you in my closed online support and accountability group and coach you through the entire program from beginning to end.  My goal is to make sure that you do in fact get the very best results possible.  I will provide daily accountability, tips, recipes, and we will cheer each other on and help each other stay focused when life gets in the way! Accountability definitely helps keep me on track. 

4.  This program is also for people who don't want to count calories or macros. Its based on a simple and easy to follow portion controlled container system that gives you a very specific list of foods and ways to prep and prepare your meals.

Sample of a fix meal with the containers

What do you get when you purchase this program?

Well the best way to get this program is with what is called a "challenge pack"  that is the 21 day fix extreme complete program.  7 workouts, the portion controlled containers, the nutrition guide, program manual, countdown to competition plan and a bonus DVD called the "CHALLENGE" which you only get when you order through me as your coach!  This comes with free shipping and a discounted price when you purchase the package this way! Honestly this is the best bang for your buck.  This also gives you access into my challenge group for the customized support, meal planning, tips, recipes, accountability, how to handle cravings, temptations and social events!  I won't let you fail.  If you want to succeed we will do this together!  I love my job and seeing other people reach their goals is the best feeling in the world.

Why am I doing the 21 day fix???  I am going on a Team Beachbody Trip in 2 months to Cancun & I want to be bikini ready!
It takes more than 1 month to reach your ultimate goals with your health and fitness!  So I know that if I start now I will be at the goal when the weather warms up! 

Is this just a "girls" program? Um NO! Dudes are getting ripped too! Check out this veteran and his abs!

Get the 21 Day Fix EXTREME NOW!!!!!

Don't Make a New Year's Resolution

This year I'm asking you NOT to make a New Year’s resolution. You read that correctly–DON’T make a resolution. They don’t work. Plain and simple. Take a look at the definition of resolution:

See the inherent problem? It’s vague, it’s ambiguous, and there’s nothing to sink your teeth into. It’s just a decision, not a plan of action.

More than 70% of people who make resolutions don’t keep them, and more than 40% never even start! Things don’t magically change on January 1st. You don’t suddenly become a different person, one who can stick to a diet or exercise program, if you never have in the past.

That’s why this year, we’re asking you to skip the resolution, and make a #REALsolution.

Follow this simple 4-step process to create a #REALsolution that will set you up for success all year long.

Step 1:
Set a clear, attainable goal. Think of exactly what you want to achieve, and be specific. Instead of,” I want to lose weight,” decide that, “I will lose 10 pounds by April 5.” Instead of “I want to eat clean,” decide that, “I will eat 7 servings of fruits and vegetables each day and I will try one new healthy recipe each week.”

Step 2:
Make a solid plan for achieving your goal. Choose a fitness program or nutrition plan to help you get there. Or, commit to using a program you already own and visit Beachbody's YouTube channel for motivation and mini-workouts from Tony Horton and Autumn Calabrese.

Step 3:
Download this accountability contract. Sign it. Post it somewhere you will see it every day. Snap a photo of the contract and post it on Instagram. Make sure to tag #REALsolution and @beachbodyhq. We’ll pick 5 winners to win a program of your choice, one each week from December 26-February 1.

Step 4:
If you’re not already part of a Challenge Group, join our #REALsolution Challenge Group on Facebook where you can check in daily, get encouragement, and stay accountable.

When you’ve reached your goal, repeat this 4-step process again to continue to improve!

Here are examples of what your accountability contract might look like:

Summer Bodies Are Made In The Winter

I was never one of those skinny pregnant people. I got fat from head to toe all 3 times :) 
Even after 3 c-sections, low thyroid, & jacked up hormones it is STILL POSSIBLE to get fit!! If you are a lady looking to get your sexy back, fill out the form below and let's get you to your goals!

Spring will be here in 5 months! That’s really not far off so join me this winter in building your summer body!! NO PILLS, NO WRAPS, just eating healthy and exercising! AND doing it all in the comfort of your own house!!!

Why Clean Eating is Important

Is your health your priority?  Well most people would automatically answer YES.  Most people would say that yes they do care about what they are eating, they do care about keeping unhealthy choices to a minimum.  But what I find is what people say and actually "DO" is two different stories.  I feel like I'm calling out the elephant in the room, but its the honest to goodness truth.  When it comes to your health most people are healthy when its convenient for them.  So, when you are getting ready for a wedding, a vacation or the New Year are the times when people place the highest value on health.  But the other 350 days of the year its optional.  I always hear people complain about the way they look, not having any energy, being overly tired, having bad cravings for sugar and sweets that they can't control, lack of will power, and body aches and sore muscles.  But very few people are willing to actually do something long enough for it to reverse the bad and bring in the good!"There is no such thing as a bad workout, but there is such a thing as a bad diet!"  So true, you can do Zumba, run on the treadmill, take the dog for a walk, do yoga and it's exercise!  But nutrition, you can do that all wrong.  80% of your results come from the foods that you eat.  You cannot out exercise a bad diet. I know this from my own experience. Working out 1-2 hours a day with little to no changes in my body. I thought because I worked out so much it didn't matter how I ate. Or I'd attempt to eat healthy but would still be eating processed "low fat" "no fat" crap foods!I embraced the idea of clean eating and slowly started to change my nutrition!  What happened was actually something very shocking.  I not only lost weight, but I was eating more food, more frequently but it was the RIGHT kind of foods vs the wrong ones.  I started to gain more energy and the weight naturally came off.  Not because I was dieting but because I was eating the way that God intended food to be.  Food as fuel vs comfort!!!  The more I embraced clean eating the more I was convinced that this is the best way to eat!!!  I am not dieting and I never did diet, I literally changed my lifestyle.  My food is a way of life, its healthy portion sizes, spaced every 2 1/2 to 3 hours, cutting out processed foods, and drinking lots of water.  I can eat this way no matter where I am at, of course its challenging because we live in a society that prides itself on convenience, food in a box, and low cost portion controlled diet food!  

I know so many people that do the diets where they eat pre packaged foods, count calories, and still lack energy, are not losing weight, are holding onto fat and do not feel fulfilled and satisfied.  I am and have been on a mission for the past 4 1/2 years to lead by example and to teach others that they can do it too!  So one of the biggest parts of my nutrition has been Shakeology.  And I've tried other shakes out there. You're starving 20 minutes later, you don't feel any better or full from it. 
Also, there are mornings where I am trying to get the laundry done, 3 kids dressed, myself dressed, and one kid off to school and the last person to eat is always me! That used to lead to the McDonalds drive thru- the kids pop tarts, a breakfast bar or donuts!  I would sabotage myself before the day every got started.  I would end up eating whatever was quick and easy because I was so hungry and then I would feel bloated, sick to my stomach, I would lack energy, I would feel GUILTY for not having will power to make a better choice, and I would then CRAVE more of the bad stuff!  AM I DESCRIBING YOU??  Are you on this vicious cycle of wanting to be healthy, not having enough time, and just lack of energy and will power?Well here are a few things that can help you to get on track!!!

1.  Start today, don't wait until Monday, or after Thanksgiving or after Christmas start now!  There is 2 months until Christmas which means that you can lose an average of 2 lbs per week with clean eating and even light exercise which means about 16-20 lbs by the New Year.  Can you imagine what that could do for you???  
2.  Start small- cut out the processed sugars, the refined white breads, the soda, and excess carbs.  Real your labels and stop buying foods with ingredients you cannot pronounce or understand.  1 thing each week, finish what you have, throw out candy, give away the cookies, send the Halloween Candy to work with your spouse and start fresh. 
 3.  Don't feel guilty for not buying sweets for your kids.  THEY do NOT DESERVE IT!  If it makes you feel weighed down, sluggish, and tired can you imagine what it is doing to their little minds?!?  Consider a bowl full of sugary cereal and then sending them off to school.  Can you say major brain fog and lack of attention! How can we expect our kids to eat like that and then have a good day at school.
4.  If you struggle with finding the time in your day to make healthy meals then replace 1 meal a day with shakeology. Why???  First of all shakeology is NOT A PROTEIN SHAKE which most people just throw it into that category or they compare it to all the other shakes on the market.  I want to stop you dead in your tracks and explain why it isn't.  Shakeology is a meal replacement and not a protein shake.  It has the right carb to protein ratio your body needs to stay full for 2 1/2 to 3 hours.  It has the fast burning carbohydrates with the slower burning protein to keep you satisfied.  It has a ton of natural, not processed ingredients that are going to meet your daily requirements for vitamins and nutrients. So you notice that the energy you were lacking is decreased because you are now getting vitamins and nutrients that give you energy.  Your cravings for sweets are decreased which is originally caused by vitamin deficiency and you are no longer deficient.  You are not over eating because Shakeology is portion controlled, so your portions are in check.Shakeology is not for weight loss.  It's for nutrition, and of course when you have proper nutrition you naturally lose weight!  So shakeology is something I do everyday because its convenient, it's healthy, it does not add to my grocery budget but it replaces something I used to have that was less healthy!  Its $4 a day which is on the low end of an average meal which is $4-$7 for the average healthy meal.So when you look at clean eating and Shakeology as an investment in your health how can you deny it!  It's the one thing that keeps me on track when life gets busy!  HECK there are days when I am on the go from the minute my feet hit the ground and the old me would of just not eaten at all bc I didn't have time.  Now I grab a shake and go!  Your body is the ONLY body that you are going to get.  If you don't treat it with respect now it won't do you good later on!  
5.  Lastly, look at your food as fuel and not as comfort.  When you eat, always ask yourself is this giving me energy, is this giving me nutrients or is this purely comfort and to fill a void?  There will be instances where you eat for fun, you have some cake, you do a little party with fancy appetizers and you enjoy!  But that is not an everyday occurrence. So balance the good with the bad, be flexible, be realistic and know that you are not living a boring life eating clean.  It is going to give you more health, energy and life to do the things you love!
So what are my suggestions for you?#1 if you are serious about your health and nutrition you should commit to Shakeology once a day!  You should invest in your health because when you feel better you are more confident, healthier and happier!  Then #2 you should join my next clean eating support group because I don't want you to just have 1 meal a day that is healthy I want them all to be healthy and I truly want to teach you how to make this a lifestyle vs a crash diet.  I have so many recipes, meal plans, grocery lists, crock pot meals, travel tips, vacation tips, holiday survival guides that there is no way that you won't succeed unless you don't put in the effort to change!So if I am not your coach on Team Beachbody your next step is to create a free account and click the "contact your coach" button on the site to connect with me to start your consultation about how you can improve your health and balance the good with the bad!  Your body is the only one you have, treat it like you would treat your children!  You would bend over backwards to make sure your kids medicine for an illness so why would you diminish your own health?!  

FOOD for THOUGHT!!!!

Flab to Fab Challenge!

I am looking for 10 women to join my upcoming 21 Days Flab to Fab challenge. We begin Monday Oct. 27th so we can be finished before the business of Thanksgiving starts!

21 Days, a dialed in fitness program, a dialed in eating system with zero room for failure, my support, my coaching, and a team of other women on the same journey as you! Oh yah, and you will pay $4.66 a day for just 30 days. THAT IS IT.

You will also have a chance to win weekly prizes such as skin care products and workout gear!!

We are going to get fab from the inside out! Email me for more information: NicoleJonesFitness@yahoo.com

I am excited to see what sort of crazy results we can get together!

My 21 Day Fix Journey

I did the 21 Day Fix when it first came out in February, LOVED IT! The containers made life simple, no more tracking calories, fat, carb intake. Just fill the containers and eat! I was so hesitant at first. I opened the box, saw the containers and immediately thought "I'm gonna starve! Those are tiny!" I was pleasantly surprised to see how much food those lil guys could hold. My plates are always full once I dump the containers on the plate. YAY! Nothing worse than being Hangry lol

Since Feb, I have followed the plan loosely. Last week I decided to do an official full round again (I have an upcoming trip) So here is week 1 results....lost 5 lbs! Belly has less bloat & I feel lighter. I will take final measurements at the end.

I will keep updating this post till my 3 weeks are up. I want to share my meals, how they look, how much you get, etc because I remember being worried about not eating enough.

And for those who have the program & need a good idea for keeping track of your containers, I made a simple system. I taped over paper and use a dry erase market to check off my boxes. Wipe clean and start over the next day! See below.....

Food Ideas: 

Shakeology is a MUST! It controls my crazy sweet tooth & it helps me stay full!

Week 1 Results: 5 lbs down!

Final Results: 10 lbs down and several inches lost in just 21 days! 

Lower Body Workout

Who says you need a gym to get in a good leg workout? Here's one move that will work the back of your legs, glutes, & lower back! All you need is a large exercise ball. Place elbows on the floor and slowly lift your legs. For extra burn, once you lift legs, hold and squeeze for several seconds then slowly lower legs {don't touch the floor} Repeat for 3 circuits of 20 reps! You'll feel this one the next day for sure!