**

**

Monday, January 25, 2016

The Masters Hammer and Chisel Progress Update Weeks 4-6


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Hammer and Chisel
I have been working hard these past few weeks with my Hammer and Chisel workouts!  I've had some obstacles thrown in my way but overall I am sticking to the program and happy with my results thus far.  I am truly noticing a change in my body.  Truth be told, I haven't lost much weight; however, I am losing inches and increasing my weights!  This program has really played a role in toning my body!  I know, we all want to see that number on the scale go down and often times we measure our progress with that number. The first lesson I learned when I started on my journey was that I needed to hide the scale and go by how my clothes are feeling.  I am someone who tends to lose inches before weight and I'm OK with that!!  After increasing my weights with this program I am certainly not surprised that my body is building muscle and "chiseling" out.  

So, what are the workouts like throughout weeks 4-6?  I'd say they are intense and effective!  While I do not recommend this program to someone who is just starting out on their journey, I DO recommend it for those who need a change of pace from their current program and would like the incorporation of weights.  I love the variety of workouts and the duration (30-40 minutes each).

So, here is the breakdown of what to expect:

Week 4: 
Chisel Balance 
Max Hammer Strength
Chisel Cardio
Iso Speed Hammer 
Chisel Agility
Hammer Power
10 Min. Ab Chisel
10 Min Ab Hammer

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Hammer and Chisel Workouts

Week 5:
Total Body Chisel
Hammer Power
Chisel Balance
Iso Speed Hammer
Chisel Endurance
Total Body Hammer
10 Min. Ab Chisel
10 Min Ab Hammer





Week 6:
Chisel Agility
Hammer Conditioning
Chisel Cardio Hammer Power
Chisel Balance
Max Hammer Strength
10 Min. Ab Chisel
10 Min Ab Hammer

As you can see, the workouts are switched up pretty often and they all incorporate weights.  The Chisel workouts do have more cardio than the Hammer and overall, you work up a great sweat and burn a lot of calories with all of them!  

As for the nutrition end, I am still following the color coded portion plan.  In addition, I am continuing with my pre-workout drink, Energize.  It definitely gives me the boost I need to push through and burn more calories with my workouts. I am also still incorporating daily Shakeology.  Shakeology is a nutritional shake that can be used as a meal replacement or as a snack.  I personally like to drink my chocolate/banana shake first thing in the morning before having eggs and toast a couple of hours later.  So no, you are not "drinking all of your meals" and you have at least 5 more meals/snacks aside from your shake throughout the day!  

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Cafe Late Shakeology
A brand new flavor came out the other week too called Cafe Latte!  If you are a coffee lover, then you DEFINITELY want to grab some of this! Coffee bean is actually seed and that seed gives life to a cherry-like fruit known as coffee fruit.  The whole coffee fruit (coffee plant)  is used in Cafe Latte Shakeology which gives it a great taste and also fuels your body with superfoods! I blended it with some water, ice, and a touch of unsweetened almond milk and it was delicious!


Below you will find a couple of meal plans that I used and am using with the program.  It's simple nutrition, which is key to your results!

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Hammer and Chisel Meal Plan



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Hammer and Chisel Meal Plan
 This week, which is week 7 for me, I am incorporating a 3 Day Refresh.  I have an upcoming vacation coming up and I seem to have snuck in a couple of bad habits throughout the past couple of weeks so I'm using the Refresh to get me back on track!  I am 1 day in and am feeling good so far!

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3 Day Refresh

I have also tried a couple of new recipes these past few weeks!  They were both husband AND kid approved so you should definitely give them a try!  The first was called Easy Chicken Noodle Soup and it came from the Fixate Cookbook.
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Chicken Noodle Soup

The second is a bit of an older recipe but used in a new way.  I make Turkey Meatballs and served them open faced on a whole wheat pita (which was toasted in the oven).  I topped them with some mozzarella cheese and a bit of parsley.  The nice thing is, you can actually eat 5 of these to count as 1 red container so this was definitely a fulfilling meal paired with a veggie.

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Meatball Sandwhich
While I wouldn't consider this a new dinner, I also made a phenomenal Nachos recipe too! There was a Pittsburgh Steelers playoff game on the other week so this made for the perfect little addition to the game.  
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Nachos

I excited to say in a few weeks I will be a Hammer and Chisel Graduate!!  I say a few weeks because I will be going on our family vacation next week and will not have access to my workouts since I will not have internet. So, the gym it will be! 

Because of my trip, I am opening up spots early for my February 15th Love Your Body Challenge!  More details will be coming; however, if you are ready to feel confident in your skin and would like the support, motivation, and accountability to do so, then check out the application below to apply!! 

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Are you Ready to Make a Change?




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Wednesday, January 20, 2016

Chicken Noodle Soup

It is C-O-L-D outside here in Central PA!  I'm talking 20 degrees cold!  So, I thought it was the perfect day to make some warm chicken noodle soup!  I actually got this recipe from the Fixate cookbook by Autumn Calabrese.  I typically make chicken noodle soup in my crock pot but when I saw the word EASY in the recipe, I knew I had to give it a try!  Sure enough, it is definitely easy to make!! 

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Chicken Noodle Soup



Ingredients: (Make 4 servings at 1 1/2 cups each)
  • 2 tsp olive oil
  • 1/2 cup chopped onion
  • 2 cups sliced celery (about 4 medium stalks)
  • 4 cups low-sodium organic chicken broth
  • 3 cups chopped chicken breast (boneless, skinless)
  • 1 1/2 cups sliced carrots 
  • 1 tsp dried oregano leaves
  • 1/2 tsp sea salt
  • 1 1/4 cups dry whole wheat pasta
  • 1/4 cup chopped fresh cilantro 

Directions:
  1. Heat oil in a large saucepan over medium heat.
  2. Add onion and celery; cook, stirring frequently, for 5 minutes (or until the onion is translucent).
  3. Add broth, chicken, carrots, oregano, salt, and pepper. 
  4. Bring to a boil.
  5. Add pasta, reduce heat to low and gently boil for 10 minutes. 
  6. Top with cilantro before serving.
Gluten Free: You can substitute with rice pasta or quinoa pasta for the whole wheat pasta.
 
For those who follow the color coded portion control plan, for example, the 21 Day Fix, this recipe would be 2 greens, 1 1/2 yellows, and 1 red per serving.

Give it a try and let me know what you think!



Sunday, January 17, 2016

Nachos


Let me first start by saying that this is a FABULOUS alternative to many other nacho appetizers out there; but, you need to watch how much you eat!  These can be addicting!!  All of the ingredients are optional so you can pick and choose what you'd like!

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Nachos


Ingredients: (Yields 4 Servings)

  • 4 corn tortillas, cut into wedges
  • 2 tsp. olive oil
  • ½ medium lime
  • 1 dash chili powder
  • Sea salt (to taste, optional)
  • ½ cup cooked pinto or black beans, warm
  • 4 oz cheddar (or jack) cheese, shredded
  • 2 medium tomatoes chopped
  • ½ medium onion, finely chopped
  • ½ medium green bell pepper, chopped
  • ½ medium jalapeno, seeds and veins discarded, finely chopped
  • ¼ medium avocado, chopped
  • 4 fresh cilantro sprigs, chopped 
  • 2 Tbsp. nonfat plain Greek yogurt


Directions: 
 
1. Heat oven to 375° F.
2. Brush both sides of tortillas with oil. Arrange in a single layer on a baking sheet. Bake for 10 to 15 minutes, or until crisp.
3. Squeeze lime over chips. Sprinkle with chili powder and salt (if desired).
4. Arrange half of the tortilla chips in a medium baking dish. Layer with half the beans and cheese. Repeat.
5. Bake chip mixture for 3 to 4 minutes, or until cheese melts.
6. Top with tomatoes, onion, bell pepper, jalapeno, avocado, cilantro, and yogurt.





21 Day Fixers: 1 Green, 1/2 Yellow, 1/2 Red, 1/2 Blue/Orange  

**I have made this recipe a few times.  I mainly do make my own tortillas as the recipe suggests; however, I have also bough natural yellow corn tortilla chips to save on time.** 

Enjoy! 
 

Tuesday, January 12, 2016

A Weekend of Fun and Opportunities Arrising


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Beachbody Super Saturday January 2016
If you follow me on Facebook or Instagram then you may have noticed that I attended a pretty large Beachbody Super Saturday event over the weekend! Every quarter Beachbody has these events across the US and Canada.  Various Coaches host their own and in larger areas there is an entire Market Council who puts them together.  I was lucky enough to snag a ticket to attend the Pittsburgh event where CEO Carl Daikeler and 21 Day Fix trainer Autumn Calabrese attended. I have heard Carl speak at numerous events and his speeches never get old.  The obstacles that he has overcome to make this company work are remarkable.  Sure, MLM companies get a bad rap.  Yes, you may think that the name "Beachbody" isn't the best, but one thing is for sure. This company is FULL of kind, caring, and compassionate leaders and a corporate team who are truly helping to make a difference in others lives. 

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Autumn Calabrese
21 Day Fix and Hammer and Chisel trainer Autumn Calabrese had a few minutes to briefly share her story and words of wisdom as well.  Again, the heartaches, rejections, and obstacles that she faced in her lifetime to get to where she is today are unreal.  One of the phrases that she said Friday night that stuck in my head was "learn to thrive in your discomfort."  I talk with my Coaches and challengers about stepping out of their comfort zone.  Whether you are starting a business or making a lifestyle change, there are obstacles to face that may require you to step out of that comfort zone you are living in.  I'm telling, you that's where the magic happens!!  I was certainly one of those people who preferred to just sit comfortably and live my life.  It wasn't until I stepped out of that zone, became a Coach, and started to really make a difference in others lives that I truly saw a change in myself.    

For me, going to events like this and meeting new people can be nerve racking.  I'm quiet, observant, and tend to prefer to just keep to myself and do my own thing.  I am TOTALLY an introvert!  Up until about 3 years ago, my life consisted of getting up at 5am to get ready for work, getting my two babies (at the time) up and ready for the baby sitter, spending the day teaching my sixth grade students, picking my girls up, coming home to make dinner, playing, lesson planning, and going to bed.  I was on constant repeat.  I found myself getting in to a "rut" and also had a negative attitude. While I loved teaching and making an impact on my students lives, everything else that came with the job was getting to be a bit stressful. Teachers reading this, I'm sure you can relate!  Meeting new people, stepping out of my comfort zone (aside from learning a new curriculum) and having a daily positive outlook just didn't consistently exist. 

Transformations aren't always on the outside...... 

I didn't necessarily get in to Beachbody Coaching for the physical transformation. While I definitely needed that, I was more interested in what this "Coaching" thing was all about.  So, to find out, I contacted my friend, who is now MY Coach, got involved in an online challenge group with Shakeology and a fitness program, and got a glimpse of what Coaching consisted of.  Yes, much like many of you, I was hesitant on incorporating a shake in to my daily diet, but, I did it!  MUCH to my surprise, I need the challenge group for more reasons than I thought.  I learned that I wasn't as healthy as I thought and that I felt so much better after shedding a little weight and fueling my body with healthy foods.  

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Beachbody Super Saturday January 2016
After going through the group I knew that Coaching was for me. So, off I went with hard work and determination to make this business work!  Here I am, about 2 1/2 years later with a team of Coaches and groups of challengers who I am helping guide on this journey to a new lifestyle change.  I did not know the majority of both my Coaches and customers prior to Beachbody. Social Media has brought us together!  On top of that, I have had the opportunity to travel to different events where I am able to personally meet some of these people whom I have been getting to know through Coaching.  


It has been so great this past weekend to personally reconnect and even meet some of the hard working Coaches whom I can call my friends and Coaching family.  Aside from the main event Friday night, we spent the weekend having dinner, attending training's together, and just celebrating being a part of the #1 team in the entire company for BOTH 2014 and 2015.  
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Beachbody Coach Training

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While my husband did not attend the training's, we was there for the celebration!  Having a spouse that supports this unconventional / out of the norm job means the world.  Being able to do this from the comfort of my own home, being my OWN boss, and being able to take care of my daughter's while doing all of this means even more.
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Sure, transformations can be physical.  I lost some weight, I toned up a bit, and I transformed my family's lifestyle while working on my own.  But my transformations is much more than something physical.  I have a totally different outlook on life. I am positive, determined, dedicated, and face my obstacles head on.  I am willing to step out of my comfort zone, meet new people on a daily basis, and am not stuck in that "rut" that I was once in. 

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Beachbody Transformation

Had Beachbody not come in to my life at the time it did, I'm positive that I would be right back in to that daily monotonous schedule.  I can honestly say that I look forward to each new day, even if it's a Monday!
 
 As for now? I am continuing to pay it forward.  I am helping others through  monthly online accountability groups and I am helping MY Coaches reach their personal health AND business goals!

So, whether you are interested in starting your healthy lifestyle journey, looking for accountability, or even starting your own business as a Coach, I am here to help! 

On Monday, January 18th, I am hosting  TWO exclusive groups! 
First,  my A HEALTHY YOU FOR 2016 will kick off with a planning and prep week!  If you are interested in joining, you can email me at lisamariedecker@yahoo.com or send me a Facebook message!

Second, I am hosting a 3 DAY BEHIND THE SCENES look in to what exactly Beachbody Coaching is on Team Successfully Fit!  Why not make Fitness YOUR Business!  Our team finished in the top 0.05% of the ENTIRE company!!
I am looking for potential Coaches who:
* Are Positive
* Are Motivated
* Would like to make a positive impact on others
* Would like to be THEIR OWN boss
* Would like to create a stable part or full time income from the comfort of their home
* Are believers and dreamers who want to crush big goals!
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What is a Beachbody Coach?


If this sounds like something you are interested in learning more about, please fill out the application below!  There is no purchase or sign-up necessary.  Give me 3 days to provide you with this sneak peek so you can decide if it would be a good fit for you!

**You must not already be actively working with a Beachbody Coach **


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Friday, January 8, 2016

Master's Hammer and Chisel Weeks 2 and 3

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The Master's Hammer and Chisel
Weeks 2 and 3 of The Master's Hammer and Chisel is complete and I am almost done with Week 4!  If you follow my blog, I want to first GREATLY apologize.  I haven't blogged in quite some time!!!  It was on my to-do list just about every day but with my girls being home for a long holiday break, sicknesses, and some upcoming travel plans stealing my attention, I just haven't had the chance!  

So, I wanted to take some time today to talk about Weeks 2 and 3 of the Hammer and Chisel Program! I will do a Week 4 update early next week too! 

Not to my surprise, I am getting great results with The Master's Hammer and Chisel.  I am seeing a lot of definition in my arms and feeling it in my core and booty too!!  Talk about SQUATS! I did end up increasing my weights and am getting an even better calorie burn too! 


The Week 2 Workouts Include:
Chisel Cardio
Max Hammer Strength
Chisel Agility
Hammer Power
Chisel Balance
Hammer Conditioning
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The Week 3 Workouts Include:
Total Body Hammer
Chisel Agility
Max Hammer Strength
Total Body Chisel
Hammer Plyometrics
Iso Strength Chisel

I've got a sneak peek of Max Hammer Strength Below!

video

Overall, I LOVE the variety of this program, more specifically, the workouts! I'm not bored and not repeating the workouts a million times.  I also love the balance of cardio with weights and just plain lifting.  I'm not used to this type of workout and wasn't sure if I'd like it, but talk about muscle gain!  I was pleasantly surprised with this!

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No Excuses!
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Meal Planning
As for the nutrition, let's just say I'm glad the holidays are over!  It was a rough one! I stayed on track for the most part but I did have a bit more cheats than I would have liked.  Another big perk of this program is it pretty much follows the same plan as the 21 Day Fix. 

  It has the color coded portion control containers, foods lists, recipes, and more!  So, it was nice to not have to learn a new plan and switch what I was already doing.

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Shakeology
I of course am still drinking my daily Shakeology too! That was a life saver over the holidays!! As I've been talking with new potential clients over the past couple of weeks, I am realizing that many people seem to think Shakeology is a protein shake when in fact, it isn't! It is a nutritional shake that contains your daily dose of nutrients.  It has the proper carb to protein ratio so it keeps you feeling fuller, longer.  For me personally, I have noticed an increase in my energy levels, it has curbed my cravings, and I love the convenience of it!  In fact, I am going away for the weekend and I have my mini blender and a couple scoops of shakeo packed!  Another misconception is that Shakeology is only needed if you are looking to lose weight.  While in fact it can help you lose weight, it doesn't have to be for that purpose! I actually have quite a few people that are maintaining their weight and using Shakeology as a healthy snack!

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Energize
I am also continuing to use Energize, which is from the Beachbody Performance Line. Prior to this, I had never even tried any sort of energy drink.  I'm such a plane Jane and simply like my plain old water to drink.  So to say I was hesitant is an understatement. In fact, I bough a sample pack of Energize while I was at a Beachbody conference and it sat on my dining room table for about 2 months before I tried it!  I'm so glad I did because I LOVE it! Plus, it's perfect for Hammer and Chisel!  It gives me the perfect boost of energy to push through my workouts without SO much energy that I am tingling and crash 30 minutes later.





ANYWAYS, here is my Week 3 meal plan that follows the 1200-1499 calorie / container range.

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Hammer and Chisel or 21 Day Fix Meal Plan


 It really does help to have everything planned out!  I actually print my plans and put them on my kitchen counter so that I am always reminded of what I should be eating. Then, I prep as much as I can and viola!  It's so much easier to stay on track!

The foods on the food lists are totally normal and can be found at your local grocery store, Walmart, Costco, Sam's Club, etc.  I'm a fan of veggie omelets and sprouted whole grain toast!  I also like salads but no, I don't have them every single day and that's not all I eat!! I'd much prefer a yummy salad over fast food for lunch!  

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Veggie Omelet and Whole Grain Sprouted Toast

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Salad with Veggies and Cottage Cheese

 So, overall I'd say thing are going pretty well! I love January because I get to come in contact with so many people who are ready to make that lifestyle change!  So, I hope my journey inspires you to get healthy, and more importantly, STAY healthy!

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Past Hammer and Chisel Updates:
Week 1


 Are you looking to make a change?  Maybe you weren't ready at the beginning of the month or maybe you tried something and realized you need some support!  I am starting my A Healthy YOU in 2016 on January 18th!  We will begin with a planning and prep week where I will help you get physically and mentally prepared for this healthy lifestyle change!  The group will run through a closed Facebook group so only the members can see what is being posted.  In addition, I will help to match you up with a program that best suits YOUR needs. 

**My accountability groups are for my personal customers and Coaches only. If you are already working with a Beachbody Coach, I encourage you to reach out to him or her to see what groups are being offered. **

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Online Health and Fitness Group

 So, what do you say?  Are you in?!!!  Fill out the application below to apply!  Spots are officially OPEN!!!


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